New Spreadsheet brings all the boys to the yard
Date: 2024-10-28 AO: swole Q: flipper PAX: Emoji, high_tide, Unplugged, Soul Glo, Uncle Leo, The Worm, voodoo, flipper FNGs: None COUNT: 8 Epic turnout for the first workout of a new spreadsheet and possibly a record attendance at Swole. Nobody knows what “total tension” even means, but that ignorance did not prevent the PAX from getting after it on a Monday morning. Voodoo and HighTide came in on two wheels, and we were off.
WARMUP: SSH, 10 Swings, IW, 5 HP ES, Prying Squats, Arm Circles, Scarecrows THE THANG: 9 sets of Clean, Press, Squat, Renegade Row, with the Press and RR laddering to 5 then back down. All doubles of course.
With time remaining, sets of swings 50, 30, 20, all unbroken were real crowd pleasers
Hybrid Rack/Suitcase Carries, Double Rack Carry, Farmers Carry, Jerry West to everyone’s chagrin, waiter carry back, then a waiters march to even out Voodoos Traps.
MARY: boat canoe, flute bridge, Superman, elbow plank. ANNOUNCEMENTS: gear order open for one more week, GET A HAT!
COT: thanks to hightide for taking us out
WARMUP: SSH, 10 Swings, IW, 5 HP ES, Prying Squats, Arm Circles, Scarecrows THE THANG: 9 sets of Clean, Press, Squat, Renegade Row, with the Press and RR laddering to 5 then back down. All doubles of course.
With time remaining, sets of swings 50, 30, 20, all unbroken were real crowd pleasers
Hybrid Rack/Suitcase Carries, Double Rack Carry, Farmers Carry, Jerry West to everyone’s chagrin, waiter carry back, then a waiters march to even out Voodoos Traps.
MARY: boat canoe, flute bridge, Superman, elbow plank. ANNOUNCEMENTS: gear order open for one more week, GET A HAT!
COT: thanks to hightide for taking us out
Organized chaos
Date: 2024-10-26 AO: olympus Q: voodoo PAX: flipper, ickey_shuffle, The Worm, Unplugged, MARTA, voodoo, Wabbit, Krzyzewski, high_tide, omaha FNGs: None COUNT: 10 With a break in the kettlebell programs, Krzyzewski offered up the site for a little taste of Stuckey’s. So I loaded up the son’s Rogue and brought Frank and some of his friends. The blueberry was riding a little low on Saturday.
WARMUP: Loading and unloading the car counts, but we did an actual warmup too. SSH x 20 IC 5 swings per side Sharon Towers x 10 IC 5 high pulls per side IW x 10 IC 5 cleans per side Prying squat with some twisting and leaning 5 snatches per side
THE THANG: Split the pax into 2 groups of 5. Station 1: Push the sled, bear hug the 80# bag, shoulder carry the 120# bag, farmer carry the 60# bags, or farmer/suitcase 1-2 of the 48 and 44 kg bells.
Station 2: – Round 1: Heavy swings (1- or 2-handed) – Round 2: Squats/deadlifts – Round 3: Heavy cleans (1- or 2-handed) – Round 4: Snatches/presses
Groups switch stations when each pax completes a sled push 1 way. At station 2, all pax perform the same exercises with rest as needed until time to switch stations.
MARY: There was an ab wheel out there. Omaha put everyone else to shame in our group.
ANNOUNCEMENTS: 1. Prayers for Orange Whip and his family as they celebrated his father’s life on Saturday afternoon. It was a beautiful service for a man who lived a wonderful life surrounded by a fantastic family. We hope to see Whip back out there soon. 2. We have an Area 51 gear order open. Please place your orders for shirts, hoodies, hats, etc.
COT: Thanks to Flipper for taking both Olympus and The Rock out this morning.
WARMUP: Loading and unloading the car counts, but we did an actual warmup too. SSH x 20 IC 5 swings per side Sharon Towers x 10 IC 5 high pulls per side IW x 10 IC 5 cleans per side Prying squat with some twisting and leaning 5 snatches per side
THE THANG: Split the pax into 2 groups of 5. Station 1: Push the sled, bear hug the 80# bag, shoulder carry the 120# bag, farmer carry the 60# bags, or farmer/suitcase 1-2 of the 48 and 44 kg bells.
Station 2: – Round 1: Heavy swings (1- or 2-handed) – Round 2: Squats/deadlifts – Round 3: Heavy cleans (1- or 2-handed) – Round 4: Snatches/presses
Groups switch stations when each pax completes a sled push 1 way. At station 2, all pax perform the same exercises with rest as needed until time to switch stations.
MARY: There was an ab wheel out there. Omaha put everyone else to shame in our group.
ANNOUNCEMENTS: 1. Prayers for Orange Whip and his family as they celebrated his father’s life on Saturday afternoon. It was a beautiful service for a man who lived a wonderful life surrounded by a fantastic family. We hope to see Whip back out there soon. 2. We have an Area 51 gear order open. Please place your orders for shirts, hoodies, hats, etc.
COT: Thanks to Flipper for taking both Olympus and The Rock out this morning.
This way! That way! The other way?
Date: 2024-10-24 AO: the-devils-turn Q: flipper PAX: Joker, flipper, bunker, fleetwood, turkey_leg, fletch, frasier, Gold Digger, citgo FNGs: None COUNT: 9 5 PAX took on the called route, others did other things, but running happened all over SouthTown. Great work getting out there boys, and best wishes to TL as he tapers for NYC Marathon next weekend.
What is the airspeed velocity of an unladen swallow?
Date: 2024-10-25 AO: _area-51 Q: Hops PAX: hopper, puddin_pop, Erin Brokavich, Horsehead, geraldo, header, grave_dancer, Cottonmouth, Limey FNGs: None COUNT: 10 Some of Area51’s esteemed royalty assembled at Joust this morning for a common man’s bootcamp. Geraldo said it was exactly 2.0 miles. Yahtzee! Header was doing his Puddin’ impressions throughout the morning, which is to say he was refuseniking and standing around making conversation. The downpainment included the flatulent cacophony of Geraldo, Limey (undoubtedly), Horsehead. Puddin’ refuseniked the crop-dusting, too, which was surprising. Hopper’s form on Freddy Mercury is as if he’s riding a bike with no chain…allegedly. YHC’s partner for the running/rockwork was Grave Dancer. He was like Droopy Dog…everytime I turned and looked he was already back from his running circuit. Remarkable. Erin and YHC connected for a 2nd F happy hour last night, and he was kind enough to post for Joust this morning. I did not do him the same favor on Tuesday at the Nest. Standard stuff to include a trip to the Fartagon for some People’s Chair and burpees/hand-releasers. Ductwork needs to bring in some appropriate rocks to Joust – pebbles a-plenty. Grave Dancer unwisely chose a tennis ball sized rock but the pax appropriately shamed him into putting it back. Anyway, that’s enough. Great way to start the morning. Go encourage someone and lovingly remind them to seek that which is greater than self, larger than life and lasting forever. Aye?!
Hawkeye Hill Climb
Date: 2024-10-25 AO: centurion Q: Hawkeye PAX: Pilgrim, Point Break, Preschool, snowflake, Snuka FNGs: None COUNT: 6
WARMUP: Ring around the Mosie in the parking lot. THE THANG: 3 Laps on the stairs with 10 walking merkins, 20 Johnny Drama’s and 30 called core on each lap. Mosie to office park for stone curls, presses and rows with lap. X2 Finished with hill climb, squats and burpees. MARY: Figure Four crunches and stretching ANNOUNCEMENTS: Early vote
COT: Everyone needs a shower. Good work boys.
WARMUP: Ring around the Mosie in the parking lot. THE THANG: 3 Laps on the stairs with 10 walking merkins, 20 Johnny Drama’s and 30 called core on each lap. Mosie to office park for stone curls, presses and rows with lap. X2 Finished with hill climb, squats and burpees. MARY: Figure Four crunches and stretching ANNOUNCEMENTS: Early vote
COT: Everyone needs a shower. Good work boys.
4 mile terror-trails friendly
Date: 2024-10-25 AO: the-brave Q: wingman PAX: wingman, fire_hazard, Odd Job, soft_pretzel, drive_by FNGs: None COUNT: 5 F3 4-Mile Bootcamp with Pain Stations Warm-Up (0.25 miles) Start with a light jog to get the heart rate up before the first pain station. – Warm-Up Exercises (Performed in cadence): – SSH (Side Straddle Hop) x 20 – Windmills x 15 – Imperial Walkers x 15 – Windmill x 15 – Potato Pickers x 15
Mile 1 Run 1 Mile Pain Station 1: Core Destroyer – 20 Big Boy Sit-ups – 25 Flutter Kicks (4 count) – 20 Heels to Heaven – 30 LBCs (Little Baby Crunches)
Mile 2 Run 1 Mile Pain Station 2: Upper Body Burn – 20 Merkins – 20 Wide-arm Merkins – 20 Diamond Merkins – 25 Carolina Dry Docks
Mile 3 Run 1 Mile Pain Station 3: Legs on Fire – 30 Squats – 15 Jump Squats – 20 Lunges (each leg) – 30 Monkey Humpers
Mile 4 Run 1 Mile Pain Station 4: Full-Body Finisher – 25 Merkins – 20 Mountain Climbers (2 count) – 30 Plank Jacks – 25 American Hammers (2 count)
Cool Down (0.25 miles) Slow jog for the final 0.25 miles back to the starting point. – Finish with stretching and a Circle of Trust (COT).
Ending up with 4.5-ish. Next week back on track with a harder brave.
Mile 1 Run 1 Mile Pain Station 1: Core Destroyer – 20 Big Boy Sit-ups – 25 Flutter Kicks (4 count) – 20 Heels to Heaven – 30 LBCs (Little Baby Crunches)
Mile 2 Run 1 Mile Pain Station 2: Upper Body Burn – 20 Merkins – 20 Wide-arm Merkins – 20 Diamond Merkins – 25 Carolina Dry Docks
Mile 3 Run 1 Mile Pain Station 3: Legs on Fire – 30 Squats – 15 Jump Squats – 20 Lunges (each leg) – 30 Monkey Humpers
Mile 4 Run 1 Mile Pain Station 4: Full-Body Finisher – 25 Merkins – 20 Mountain Climbers (2 count) – 30 Plank Jacks – 25 American Hammers (2 count)
Cool Down (0.25 miles) Slow jog for the final 0.25 miles back to the starting point. – Finish with stretching and a Circle of Trust (COT).
Ending up with 4.5-ish. Next week back on track with a harder brave.
The City of Light
Date: 2024-10-25 AO: nemo-resideo Q: Roulette PAX: Starch, kirby, ToeJam, midriff, Franky FNGs: None COUNT: 6 WARMUP: Mumblechatter and getting our rucks on THE THANG: Standard issue Roulette route with an audible at the end because ToeJam is an overachiever pushing the pace MARY: Who’s that… but we did get a little in before time ANNOUNCEMENTS: Terror Trails, see you there… COT: soft_pretzel Took us out with a reminder of appreciation.
Lycurgus, Leonidas, and Cleomenes
Date: 2024-10-24 AO: sparta Q: retread PAX: Full House, Keystone, retread FNGs: None COUNT: 3
WARMUP: ~ 1 mile warmup down Trade St. to Whitefriars. THE THANG: 3 corners – run to the end of the street, 10 merkins, run back to middle, 10 squats. Repeat for the other two streets. We explored both sides of Gateshead and discussed the wisdom of building in/near a floodplain. Return to launch via Fullwood and John St. MARY: Not today. ANNOUNCEMENTS: Not really. COT: Joined the Peak 51 Pax for COT, led by KW. Continued prayers and support for OW.
WARMUP: ~ 1 mile warmup down Trade St. to Whitefriars. THE THANG: 3 corners – run to the end of the street, 10 merkins, run back to middle, 10 squats. Repeat for the other two streets. We explored both sides of Gateshead and discussed the wisdom of building in/near a floodplain. Return to launch via Fullwood and John St. MARY: Not today. ANNOUNCEMENTS: Not really. COT: Joined the Peak 51 Pax for COT, led by KW. Continued prayers and support for OW.
Slow burn
Date: 2024-10-24 AO: shield Q: lex_luthor PAX: Cooter2, Bombay, lex_luthor FNGs: None COUNT: 3 WARMUP: jogged to the middle school THE THANG: tabata timer with 3 rounds of 10 exercises MARY: ANNOUNCEMENTS: COT: prayers for Bombay’s Mom and Cooter’s Father in Law
Graveyard Beatdown
Date: 2024-10-24 AO: the-phoenix Q: war_eagle PAX: FlexSealer, Hawkeye, wildturkey, SweetWater FNGs: None COUNT: 5
WARMUP: Mosey to Y parking lot for standard warmup. THE THANG: A ghost tour workout among various graveyards. Graveyard #1 at the YMCA lower soccer field. 6 merkins/6 J Lo’s/6 burpees then up the hill and back down. 3 rounds. Graveyard #2 at the first Hawk Ridge playground. 6 knee ups on bars/6 v-ups/6 derkins then lap around the parking lot. 3 rounds. Graveyard #3 at the other Hawk Ridge playground. 6 pull ups/6 dips/6 incline merkins then lap around the parking lot. 3 rounds. Graveyard #4 at the HR parking lot. Partner up for parking spot bear crawl-merkins. On way back it was suggested to all do the parking spot bear crawl-merkins with 1 runner. This sucked. 5 minutes left for Bloody Mary with Pax called core exercises and 1 minute of plank. MARY: Her spirit was present throughout. ANNOUNCEMENTS: Early voting is open so please vote. Hawkeye was the good husband and stumped for his M, Mrs. Woodson Bradley. COT: Thanks Wild Turkey for the takeout and call to action to do 1 good thing for someone today.
WARMUP: Mosey to Y parking lot for standard warmup. THE THANG: A ghost tour workout among various graveyards. Graveyard #1 at the YMCA lower soccer field. 6 merkins/6 J Lo’s/6 burpees then up the hill and back down. 3 rounds. Graveyard #2 at the first Hawk Ridge playground. 6 knee ups on bars/6 v-ups/6 derkins then lap around the parking lot. 3 rounds. Graveyard #3 at the other Hawk Ridge playground. 6 pull ups/6 dips/6 incline merkins then lap around the parking lot. 3 rounds. Graveyard #4 at the HR parking lot. Partner up for parking spot bear crawl-merkins. On way back it was suggested to all do the parking spot bear crawl-merkins with 1 runner. This sucked. 5 minutes left for Bloody Mary with Pax called core exercises and 1 minute of plank. MARY: Her spirit was present throughout. ANNOUNCEMENTS: Early voting is open so please vote. Hawkeye was the good husband and stumped for his M, Mrs. Woodson Bradley. COT: Thanks Wild Turkey for the takeout and call to action to do 1 good thing for someone today.