Last week’s update

Last week’s update

Date: 2025-01-08 AO: wamrap Q: mcgee PAX: Alf, mcgee, rachel, O’Tannenbaum, Orange Whip, Astro (Kyle Kirchhoff) FNGs: None COUNT: 6
Astro made his return to WAM, serious and helpful conversations were had, and pain was administered.
McGee (professional writer and speaker) claimed that Alf (whose company sounds like he does Caveman therapy sessions) does a better job writing Slackblasts than him and that’s why he didn’t do one :man-shrugging:
Anyway, Whip here catching us back up….

Medicine Ball Mile

Date: 2025-01-15 AO: sacs Q: Roulette PAX: hoover, F3 Elsa, wildturkey, Cheese Curd, geraldo FNGs: None COUNT: 6 WARMUP: Unload an absurd amount of sandbags and 85 lbs. medicine ball as the PAX nervously start to calculate the day’s Wienke… THE THANG: The mission was to carry all of the sandbags (1x 40 lbs, 3x 60 lbs, 1x 80 lbs.) and 85 lbs. medicine ball around the track for 1 mile… Every time the MB hits the deck it’s a 2 burpee penalty… Turns out hoover is an over achiever and freak of nature, carrying the MB like it’s just another morning stroll… everyone got a shot at carrying the MB and we ended up with no penalties and finished way before YHC thought we would… So we improvised a few rounds of ruck/sandbag work and 2nd F laps to finish out the hour… Props to F3 Elsa for his first sacs post! geraldo Social security, transgender rights, crop dusting, you had to show to know… Cheese Curd may have under estimated the MB toughness… wildturkey Stalwart as always… MARY: YHC was a little disappointed we didn’t have any burpee penalties, so we did 10 burpees to finish off the morning ANNOUNCEMENTS: GoRuck Bragg Basic March 15, YHC and Starch are signed up, join us for some fun! COT: Be the light for someone today.

Franky’s 5k special….

Date: 2025-01-15 AO: the-maul Q: Franky PAX: teddyf3, Smash, patent_pending FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot. 15 SSHs, 15 imperial walkers,15 wind mills, mosey to the wall behind firebirds and 10 wall climbs. Mosey to the fountains. THE THANG: 3 rounds of 10 merkins followed by a run around the building; 3 x 15 American hammers with a run around the building; 3 x 10 Superman’s with a run around the building; 3 x low-slow-squats with a run around the building; 3 x sprints with an easy jog / walk around the building. Then mosey towards St Matthew; then running back to launch and stopping and repeating each exercise we did – 10 merkins, 15 American hammers, 10 Superman’s, 10 squats, and sprints to the launch. MARY: a bit more running to get to 3.11 miles followed by LBCs and Freddy’s. ANNOUNCEMENTS: none COT:

Lee Manor, who’s Young Poplar?

Date: 2025-01-14 AO: swift Q: Hippie PAX: citgo, fletch, kirby, soft_pretzel, das_boot, tagalong, Gump, Wolverine, frasier, teddyf3, drive_by FNGs: None COUNT: 13 WARMUP: usual THE THANG: up and down hills in BCC. 3 min on. 90 sec recovery. Repeats MARY: ANNOUNCEMENTS: I’m missing one from our attendance this morning. Let me know if you remember who I’m leaving out COT:

“Tires” at a Kettlebell workout?

Date: 2025-01-14 AO: _area-51 Q: lex_luthor PAX: Smokey, Spikeball, lex_luthor FNGs: None COUNT: 3 Couple rounds on the track to warm up
The Thing – 25 Swings plus two other exercises each round Then either pull single tire or pull three tires with 5 merkin tradeoff Other exercises that we did included squats, calf raises, lunges, shoulder press, thrusters, American hammers, Romanian deadlifts The tire work was a real crowd pleaser Thoughts and prayers with Spielberg

Voting Day

Date: 2025-01-14 AO: 3rdf-timekeeper Q: citgo PAX: das_boot, frasier, Gump, Roulette, soft_pretzel, Hippie FNGs: None COUNT: 7 4 books were discussed and one was chosen, the winner for first quarter 2025 is The Soul of Wealth. See post above for more details! We’ll cover the intro and the first three chapters next week

Snukas Superfly Bootcamp

Date: 2025-01-14 AO: falcon-crest Q: Snuka PAX: jet_fuel, puddin_pop, Slingshot, Ziploc, Bootlegger, marge, Snuka, MARTA, deep_dish, Limey FNGs: None COUNT: 10
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Cold and Sore

Date: 2025-01-14 AO: fast-twitch Q: wildturkey PAX: Alf, Cheese Curd, Benny, hopper, ductwork, Astro (Kyle Kirchhoff), turkey_leg FNGs: None COUNT: 8 The Route and plan: – 0515 – Leave from the Crunch Fitness lot – Run towards Raintree Country Club/ Left on Raintree Ln. – Right on Four Mile Creek. – At the second red blinking light, we’ll commence hill repeats. – Run from the base of the hill to the stop sign. – Do as many reps as possible, but pace yourselves – we’ve got 2 miles to run back to the AO.
Pax got anywhere from 1 to 7 reps on the hill. (The equalizer). Cheese Curd and his wonder dog did the most reps. The crew of Astro (Kyle Kirchhoff) turkey_leg Alf were a force. ductwork hopper and I chugged along and Benny slayed the morning.
Great work everyone!

Hawkeye’s four corners

Date: 2025-01-14 AO: bagpipe Q: Hawkeye PAX: Rousey, Roulette, taggart, margo, war_eagle FNGs: None COUNT: 6 WARMUP: circle the Island THE THANG: #Taggart caught up to us at the Rocking Chair Pond with chair presses, chair dips and chair merkins. 2 rounds.
4 Corners on the turf field. Jump lunges, walking merkins, LBCs and Plank Jacks with anti of 5 Burpees in the middle-2 rounds.
2 rounds of grueling dips each Pax member calling out reps.
MARY: Much needed stretch ANNOUNCEMENTS: COT:

Snuka’s superfly bootcamp

Date: 2025-01-14 AO: falcon-crest Q: Snuka PAX: Snuka, MARTA, jet_fuel, puddin_pop, Ziploc, Slingshot, deep_dish, marge, Bootlegger, Limey FNGs: None COUNT: 10 THE THANG: MARY: ANNOUNCEMENTS: COT:

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