Our last day of freedom …
Date: 2024-11-05 AO: skunk-works Q: hoover PAX: Mountain Momma, header, Header, Spikeball, lois, stonecold FNGs: None COUNT: 6 Enjoy your last day of freedom, men. Tomorrow, we awaken as either fascists or Marxists.
Six brave souls gathered at Skunkworks to commemorate this last gasp of freedom. They were free from the shackles of endless Microsoft spreadsheet-driven workouts, at liberty to hear as many political ads on TV as their tolerance allowed, and fully able to accidentally answer no less than six calls per hour from earnest volunteers asking if they’ve voted yet. Those especially free banker types will get three hours to skip work today, tell everyone they “voted”, steal an I voted sticker and proudly display it in exchange for a free Krispy Kreme donut. You can just taste the constitutional republic being choked to death like that fried dough clogging an artery.
Others will celebrate their freedom by waiting in line for hours just to vote, checking email and Teams chats all along the way. Because nothing screams “liberty” like a three-hour queue next to someone passionately debating the merits of tax reform while “working remotely”.
And let’s not forget those final, unencumbered moments of reading campaign leaflets piled on our doorsteps like an unintended scrapbook. By tomorrow, no one will have to guess if a flyer on protecting the rights of free-range organic kale or aggressive coal subsidies awaits us in the mailbox.
So here’s to one last night of democracy, where we’re all equal… until someone starts bringing up the electoral college.
WARMUP: swings, IW, more swings, sharon towers, more swings
THE THANG: a medley of exercises that header loves, all one arm/single-sided. swings, cleans, up-right rows, OH presses, squats, carries, some EMOM work thrown in for good measure.
MARY: unlike freedom, It wasn’t her last dance, she’ll be back.
ANNOUNCEMENTS: Veteran’s Day convergence at Freedom Park 0700. Mt Momma will provide the details.
Someone tell Lois that AC/DC’s “Let There Be Rock” was the song where Angus Young’s amp caught on fire when recording. He’ll need that for trivia tomorrow night.
COT: Header took us out, praying that Hoover never leads a single-sided workout again (RIP Header’s elbow)
Six brave souls gathered at Skunkworks to commemorate this last gasp of freedom. They were free from the shackles of endless Microsoft spreadsheet-driven workouts, at liberty to hear as many political ads on TV as their tolerance allowed, and fully able to accidentally answer no less than six calls per hour from earnest volunteers asking if they’ve voted yet. Those especially free banker types will get three hours to skip work today, tell everyone they “voted”, steal an I voted sticker and proudly display it in exchange for a free Krispy Kreme donut. You can just taste the constitutional republic being choked to death like that fried dough clogging an artery.
Others will celebrate their freedom by waiting in line for hours just to vote, checking email and Teams chats all along the way. Because nothing screams “liberty” like a three-hour queue next to someone passionately debating the merits of tax reform while “working remotely”.
And let’s not forget those final, unencumbered moments of reading campaign leaflets piled on our doorsteps like an unintended scrapbook. By tomorrow, no one will have to guess if a flyer on protecting the rights of free-range organic kale or aggressive coal subsidies awaits us in the mailbox.
So here’s to one last night of democracy, where we’re all equal… until someone starts bringing up the electoral college.
WARMUP: swings, IW, more swings, sharon towers, more swings
THE THANG: a medley of exercises that header loves, all one arm/single-sided. swings, cleans, up-right rows, OH presses, squats, carries, some EMOM work thrown in for good measure.
MARY: unlike freedom, It wasn’t her last dance, she’ll be back.
ANNOUNCEMENTS: Veteran’s Day convergence at Freedom Park 0700. Mt Momma will provide the details.
Someone tell Lois that AC/DC’s “Let There Be Rock” was the song where Angus Young’s amp caught on fire when recording. He’ll need that for trivia tomorrow night.
COT: Header took us out, praying that Hoover never leads a single-sided workout again (RIP Header’s elbow)
VO2 max anyone?
Date: 2024-11-05 AO: swift Q: Wolverine PAX: Cheese Curd, fleetwood, bratwurst, midriff, soft_pretzel, Gump, frasier, drive_by, citgo, Tag-a-long, Brisket FNGs: None COUNT: 12
WARMUP: 1mi easy w dynamic stretching and building speed THE THANG: Rain stopped :pray: PAX got busy on BC Parkway Hill. Focus this month is on Anaerobic Endurance. 75-95% max HR. Yeah that thing your watch tells you is deficient. This week was 1:2 Work:Recovery Ratio. 30 sec hard : 60 sec recover 60 sec hard : 120 sec recover 90 sec hard : 180 sec recover Rinse and repeat 4x MARY: Combine this with your own Anaerobic workout this week and your VO2 max will improve. Probably be ready for the combine. Each week we will increase our Work:Recovery ratio. You won’t want to miss it. ANNOUNCEMENTS: Kirby reminded us “We have the privilege to vote” (not all do) COT: Hawkeye took us out, thank you sir!
WARMUP: 1mi easy w dynamic stretching and building speed THE THANG: Rain stopped :pray: PAX got busy on BC Parkway Hill. Focus this month is on Anaerobic Endurance. 75-95% max HR. Yeah that thing your watch tells you is deficient. This week was 1:2 Work:Recovery Ratio. 30 sec hard : 60 sec recover 60 sec hard : 120 sec recover 90 sec hard : 180 sec recover Rinse and repeat 4x MARY: Combine this with your own Anaerobic workout this week and your VO2 max will improve. Probably be ready for the combine. Each week we will increase our Work:Recovery ratio. You won’t want to miss it. ANNOUNCEMENTS: Kirby reminded us “We have the privilege to vote” (not all do) COT: Hawkeye took us out, thank you sir!
Beware of the Cheese Shredder!
Date: 2024-11-04 AO: swole Q: Unplugged PAX: voodoo, grave_dancer, Uncle Leo, The Worm FNGs: None COUNT: 5 Beautiful breezy AM for the Swoleians. Week 2 of the total tension program. Squats and Cleans were on the ladder menu today. grave_dancer from the metro area joined us. He recently moved to A51ish area and is exploring some AO’s. Shhh don’t tell Cheesecurd. Great to have him out! Hope he keeps coming out!
The cheese grater parking lot tried to take out The Worm today, but he carried on and the parking lot took one to the chin. Perhaps I should of listed to the wisdom of Uncle Leo and moved to the bball court.
Playlist was upbeat soul. A change of pace.
WARMUP: SSH LSS Swings Around the world Halos Prying Squat
THE THANG: Total Tension – Day 4 – Cleans – Presses – Squats – Renegade Rows – Start 1x1x1x 1 and ladder up the Cleans and Squat to 5x a piece (and then ladder down) while keeping the Presses and RR at 1x each We rested 1:20 b/w sets. Seemed long until we got to 4-5-4 sets. Lawd help us we ladder to 7 next week!
Next work Carries for 40 M Suitcase l/r – with 5 RDL at the turn Rack l/r – with 7 lawnmowers at the turn Waiter l/r – with max presses at the turn
Next was our required 80 snatches. -5 rounds of 8 per side (16 ttl) voodoo got sassy, so I added another round – The Worm got sassier and added 4 more to get us to a clean 100 snatches. Over achievers we are.
MARY: -Flutter press IC -Flute Bridge -Elbow Plank until time. ANNOUNCEMENTS: Keep Worm’s MIL and my sister in prayer going through rounds of cancer treatment. COT: -Quote of the day from the poet Billy Joel “The good old days weren’t always good, tomorrow ain’t as bad as it seems.” Embrace that this week and the months of stuff to come.
-UP
The cheese grater parking lot tried to take out The Worm today, but he carried on and the parking lot took one to the chin. Perhaps I should of listed to the wisdom of Uncle Leo and moved to the bball court.
Playlist was upbeat soul. A change of pace.
WARMUP: SSH LSS Swings Around the world Halos Prying Squat
THE THANG: Total Tension – Day 4 – Cleans – Presses – Squats – Renegade Rows – Start 1x1x1x 1 and ladder up the Cleans and Squat to 5x a piece (and then ladder down) while keeping the Presses and RR at 1x each We rested 1:20 b/w sets. Seemed long until we got to 4-5-4 sets. Lawd help us we ladder to 7 next week!
Next work Carries for 40 M Suitcase l/r – with 5 RDL at the turn Rack l/r – with 7 lawnmowers at the turn Waiter l/r – with max presses at the turn
Next was our required 80 snatches. -5 rounds of 8 per side (16 ttl) voodoo got sassy, so I added another round – The Worm got sassier and added 4 more to get us to a clean 100 snatches. Over achievers we are.
MARY: -Flutter press IC -Flute Bridge -Elbow Plank until time. ANNOUNCEMENTS: Keep Worm’s MIL and my sister in prayer going through rounds of cancer treatment. COT: -Quote of the day from the poet Billy Joel “The good old days weren’t always good, tomorrow ain’t as bad as it seems.” Embrace that this week and the months of stuff to come.
-UP
8 PAX showed up for Whiteboard of pain – November edition
Date: 2024-11-04 AO: firestarter Q: Franky PAX: wildturkey, Odd Job, kirby, Rudy, SweetWater, Hawkeye, Roulette FNGs: None COUNT: 8
WARMUP: Cary the blocks and the whiteboard ….. THE THANG: work the whiteboard:
Run 2.5 Merkins 100 American hammers with the block 135 Curls with the block 160 Overhead press with the block 175 LBCs 200 Flutters 180 Superman’s 150 Freddie Mercury 110 Squats 60
MARY: nope ANNOUNCEMENTS: sign up for RA run in November. Wild Turkey has all the detail. COT: Franky.
Coffeteria at Starbucks afterwards.
WARMUP: Cary the blocks and the whiteboard ….. THE THANG: work the whiteboard:
Run 2.5 Merkins 100 American hammers with the block 135 Curls with the block 160 Overhead press with the block 175 LBCs 200 Flutters 180 Superman’s 150 Freddie Mercury 110 Squats 60
MARY: nope ANNOUNCEMENTS: sign up for RA run in November. Wild Turkey has all the detail. COT: Franky.
Coffeteria at Starbucks afterwards.
New Ground
Date: 2024-11-04 AO: blakovery Q: frasier PAX: bunker, drive_by, fletch, Hippie, Polly, wingman FNGs: None COUNT: 7
WARMUP: THE THANG: covered 5 miles and no one got lost. Everyone stayed together and got to see the update on the traffic circle on Elm Lane. MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: covered 5 miles and no one got lost. Everyone stayed together and got to see the update on the traffic circle on Elm Lane. MARY: ANNOUNCEMENTS: COT:
Going heavy on legs and body
Date: 2024-11-02 AO: stonehenge Q: Rehab PAX: lex_luthor, wildturkey, ToeJam, Cheese Curd FNGs: None COUNT: 5
WARMUP: jog to a random parking lot. Pax will make a lot of fun at at Q’s expense… mostly the counting, lots about the tone and even more about the phrasing
THE THANG: make out way back to the lot with 1 legged hops, two leg hope and a burpee
Back at the start: Sandbags – 60, 50 and 40, 2@35 kb, jump rope, plyo box and weighted rope 6 stations- 3 full rounds
MARY: abs inbetween the rounds
ANNOUNCEMENTS: gear order
COT: very young family dealing with there baby who may undergo a heart surgery :heart:
Great to have consistent guys at this site! If you are looking to step up, lex_luthor is looking to roll off this site. Qualifications. Be present, be consistent, and get out among other sites. Applications being accepted now.
Everyone was pushing hard, lists of donated equipment by lex_luthor . Solid beatdown, Ruckers got after it for a preruck and one post runner. Everyone getting what they needed today!!
WARMUP: jog to a random parking lot. Pax will make a lot of fun at at Q’s expense… mostly the counting, lots about the tone and even more about the phrasing
THE THANG: make out way back to the lot with 1 legged hops, two leg hope and a burpee
Back at the start: Sandbags – 60, 50 and 40, 2@35 kb, jump rope, plyo box and weighted rope 6 stations- 3 full rounds
MARY: abs inbetween the rounds
ANNOUNCEMENTS: gear order
COT: very young family dealing with there baby who may undergo a heart surgery :heart:
Great to have consistent guys at this site! If you are looking to step up, lex_luthor is looking to roll off this site. Qualifications. Be present, be consistent, and get out among other sites. Applications being accepted now.
Everyone was pushing hard, lists of donated equipment by lex_luthor . Solid beatdown, Ruckers got after it for a preruck and one post runner. Everyone getting what they needed today!!
Implements
Date: 2024-11-02 AO: _sob Q: soft_pretzel PAX: C3P0, Franky, kirby, teddyf3, Roulette FNGs: None COUNT: 6 WARMUP: Slight jog to let C3PO park, then 20 SSH, 15 MC, 10 Windmills, 10 merkins, all IC. THE THANG: First 20 minutes – run point to point with stops for Mary, planks, etc. End at playground for 3x pull ups and big boi sit ups. Next 40 minutes – return to parking lot and bust out sandbag, cinder block, and 4 kettlebells. Rotate through each implement with a run in between. We got through four rounds, each focused on a muscle group – chest, back, arms, legs. MARY: LBCs, flutters, peter parkers. ANNOUNCEMENTS: Please sign up for Jingle Bell Run to support Arthritis Foundation. Details are in SOB channel or ask Roulette or Wild Turkey. COT: We brought it together with Chicken Run which had a great turnout. Thanks PAper Jam for the take out and big group at Chick Fila. Including Midriff and his four kids. Thanks everyone.
Piper Glen and back
Date: 2024-10-29 AO: fast-twitch Q: hopper PAX: Astro (Kyle Kirchhoff), Benny, turkey_leg, wildturkey, Mr. Brady FNGs: None COUNT: 5 5 Fast Twitchers ran a choose your own adventure route after a proper veteran disclaimer by Hopper. WARMUP: None THE THANG: Run through Piper Glen neighborhood by way of bevington to SCMS and back via Raintree by Hopper, Mr. Brady & Wild Turkey. While Benny & Astro chose a much more coming off of injury 5k route with some speed work mixed in. Turkey Leg joined us at the end for COT ready to crush NYC Marathon this weekend. MARY: none ANNOUNCEMENTS: Christmas party details coming soon. COT: Hopper with the strong takeout
#Spreadsheet Error#
Date: 2024-11-02 AO: olympus Q: Krzyzewski PAX: voodoo, Mountain Momma, The Worm, ickey_shuffle, Floyd, Unplugged, Omaha FNGs: None COUNT: 8 As we embark on a new month and new program, the pax were greeted by near idyllic weather conditions. Cool temps and cloudy skies set the stage for a uniquely structured beatdown today. While Total Tension took its proper toll, the pax were gracious to humor YHC with the remainder of the weinke. While the directive from the spreadsheet said to end with 100 swings, we took the scenic route with a variety of lifts and carries. As YHC was recalculating the totals, if you give credit for the hi-pulls, we did eventually eclipse the 100 swing mark in the back half. Solid mumblechatter and good numbers posting today made for a solid pump. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Presses and Renegade Rows to 5x a piece (and then ladder down) while keeping the Cleans and Squats at 1x each 2) Pelosi Ladder 3) 6/5/4 Combo (6 sets or 3x e/s) – Lawnmower row (6x) – Hi-Pulls (5x) – Snatches (4x) 4) Human Complex (5 sets) – Swings (10x) | Goblets (10x) | Merkins (2x) – Subtract 2x goblets and add 2x merkins each set 5) Various and sundry double KB carries (farmer, racked, waiter, etc.) MARY: Static holds for 30 sec. total each side and then ran outta time before the ol’ glutebridge ANNOUNCEMENTS: – F3 merch orders are live! Order a hat so the pax can finally meet the minimum order threshold and heads are no longer cold – Holiday party is being planned…for some unknown date…at some unknown time…at some unknown place – stay tuned – We lift up – Prayers for Runstopper’s family friend, who is dealing with a house fire and 2.0 with severe burns; prayers for healing and financial support – Also, we lift up our brothers not present today and for those dealing with emotional and physical pain – Unplugged graciously is taking the lead next week at Olympus for an even more intense Total Tension beatdown…YHC will catch you in two weeks! COT: Runstopper took out the combined groups
Annual Q at the Rock
Date: 2024-11-02 AO: the-rock Q: MARTA PAX: Runstopper, Mildew, O’Tannenbaum, geraldo, Alf, hopper, Mr. Magoo, Tuna, gummy, limey, todo FNGs: None COUNT: 12 MUMBLECHATTER: There was some. Namely the Q nearly showed late after losing his key to the Xterra (rip 2008 highlander). I had quite the kettlebell workout (carries as a timer if you must know) lined up. Plus I had to move high_tide s flag from my yard.
The PAX reminded me why i prefer kettlebell workouts on Saturdays. They provide way too much feedback and input on the workout. None of it is worth a damn.
Hopefully other Pax will add to the chatter but good news.. I did find my car key so no locksmith needed.. I’m sure you were worried.
THE THANG: Mosey to the circle! 15 x ssh 15 x iw 15 x lss 15 x hillbilly 15 x mtn climbers 15 x Peter parkers 20 x lbc Stretch
Mosey to 5 Knolls. A punishment on the q for imbibing too much last night and @cesar recommended it. 3 rounds 5 burpees at top 20 lbcs at bottom
20 lbcs 20 dollys 20 Boone crunches
Lunge walk, marry, jumpsuits and backwards runs at each cul de aac on the way back to church rockpile.
Partner up Rockbased called exercise while other partner rifle carries around the circle x3 Curls Triceps Squats Tuna shows up 30 min late.
Flutter Press x2 Skull crusher x2
Mosey to hotbox Dips x25 Air press X 25 x2 Mosey back with star jumps and road humps
Hill sprints with backwards jog +Glute bridge finish! About 3 miles
ANNOUNCEMENTS Christmas party Gear order Woodson Bradley is running for state senate and is infact a woman. (Hawkeye s M) consider reviewing her platform before voting.
COT Runstopper takes us out Prayers for family friend dealing with a house fire and 2.0 with severe burns. Potential gofundme link forrthcoming
The PAX reminded me why i prefer kettlebell workouts on Saturdays. They provide way too much feedback and input on the workout. None of it is worth a damn.
Hopefully other Pax will add to the chatter but good news.. I did find my car key so no locksmith needed.. I’m sure you were worried.
THE THANG: Mosey to the circle! 15 x ssh 15 x iw 15 x lss 15 x hillbilly 15 x mtn climbers 15 x Peter parkers 20 x lbc Stretch
Mosey to 5 Knolls. A punishment on the q for imbibing too much last night and @cesar recommended it. 3 rounds 5 burpees at top 20 lbcs at bottom
20 lbcs 20 dollys 20 Boone crunches
Lunge walk, marry, jumpsuits and backwards runs at each cul de aac on the way back to church rockpile.
Partner up Rockbased called exercise while other partner rifle carries around the circle x3 Curls Triceps Squats Tuna shows up 30 min late.
Flutter Press x2 Skull crusher x2
Mosey to hotbox Dips x25 Air press X 25 x2 Mosey back with star jumps and road humps
Hill sprints with backwards jog +Glute bridge finish! About 3 miles
ANNOUNCEMENTS Christmas party Gear order Woodson Bradley is running for state senate and is infact a woman. (Hawkeye s M) consider reviewing her platform before voting.
COT Runstopper takes us out Prayers for family friend dealing with a house fire and 2.0 with severe burns. Potential gofundme link forrthcoming