10,000 hours of focused practice

10,000 hours of focused practice

Date: 2024-10-16 AO: the-maul Q: Odd Job PAX: Franky, kirby, patent_pending, super trooper, war_eagle, SweetWater, teddyf3 FNGs: None COUNT: 8
WARMUP: SSH, IW, Moroccan night club, Merkin, down dog, Carolina dry dock
THE THANG: Run up the big hill for some squats then to the fountain for 3 rounds of partner run / called exercise. Then to at Matt for rocks with friends. Finished with handstand pushups and speed bump Merkin mania on the way back to base.
MARY: V ups and some other stuff.
Open questions from today: how relaxed is that trucker and is the 10,000 hours of focused practice a real thing?

The Ladder of Jacob

Date: 2024-10-16 AO: _area-51 Q: Emoji PAX: Point Break, puddin_pop, Erin Brokavich, Snuka, Can o’Worms FNGs: None COUNT: 6 .Warm-Up Exercises in cadence: • Imperial Walkers x 15 • SSH x 15 • Flutters x 15 • Freddie Mercuries x 15 Shoulder Circuit – Resting Position: Arms straight out • Don Quixotes (Sharon Towers) x 15 • Arm Lifts x 10 Big Arm Circles x 10 • Big Arm Circles x 10 • Small Arm Circles x 10 • Reverse Big Arm Circles x 10 • Reverse Small Arm Circles x 10
Indigenous Peoples Run – Length of Calvary and back to soccer field (last PAX 5 Merkins, then to front) • Jacob’s Ladder – soccer field – stole the workout from Hawkeye. 4 corners is 5 burpees in center field at beginning and between each station. corner workouts are: 1. 30 squat jacks 2. 20 LBCs 3. 15 jump lunges 4. 10 Shoulder tap merkins Repeat and add next exercise at each corner Repeat (2nd round in reverse order).
Hot Box• partner up – People’s chair • Partner 1 arm raises, partner 2 run around street light (switch) • Partner 1 Mohamad Ali’s, partner 2 run around street light (switch)
Backwards run back to launch w/ Meathead flipper took us out Strong PAX workout – stole the Jacob’s Ladder from Hawkeye

6.4 miles, 4 pax, 1 bloody knee

Date: 2024-10-15 AO: fast-twitch Q: retread PAX: Alf, Benny, fleetwood, retread FNGs: None COUNT: 4
THE THANG: Hang a left on Pineville-Matthews Rd., run for 30 minutes, turn around, run back to the Arbo. COT: Prayers for OW and his family.

Is this officially fall?

Date: 2024-10-15 AO: bagpipe Q: Cheese Curd PAX: Starch, Roulette, wildturkey, teddyf3, FlexSealer, ToeJam FNGs: None COUNT: 7
WARMUP: complain about the cold and head to the parking deck. Run to the warm basement for brief and standard warm ups- SSH, IW, runner stretch- merkin combo
THE THANG: on the flats, 2 one legged burpees, on the inclines, start with 2 then 4,6,8 etc. we made it to 18 of the following: -low squat -bunny hop -merkins (diamond, wide, standard) -jump squats
MARY: after a round or 2 feet we needed to mix in some abs after the one legged burpees. Big mix of exercises
ANNOUNCEMENTS: look to slack for details on the Work project for this weekend
COT: YHC took us out along with the runners Not a ton of mumble chatter, kept the group moving and out of breath.

Chapter 4 – Does Religion hinder Morality?

Date: 2024-10-15 AO: 3rdf-timekeeper Q: frasier PAX: Hippie, Gump, soft_pretzel, citgo, bratwurst, Roulette, tigerrag, bunker FNGs: None COUNT: 9 Questions put to the PAX: – How do you define your morality? – Where does your morality come from? – Can you answer those questions for your children?
Next 2 week schedule: – soft_pretzel on 5 for 10/22 – “doesn’t religion cause violence?” – Gump on 6 for 10/29 – “how can you take the Bible literally?”

1200m of Balls Out, Balls In Threshold Progression

Date: 2024-10-15 AO: swift Q: bratwurst PAX: citgo, Gump, flipper, voodoo, bunker, soft_pretzel, Hippie, drive_by FNGs: None COUNT: 9 WARMUP: Head down and preview the 1200m loop. Dynamic exercises along Harney.
THE THANG: On the same loop, Hippie, that we just did the warm-up on, we’re going to run 1200m at Threshold Pace (aka 7.5/10 effort, comfortably hard) and then recover for :45-60 sec. Repeato up to 4 Intervals (4800m, same total interval distance as last week), but push to 5 or more intervals. A couple of PAX got in 4+, but everyone finished at least 4. Next week we’re going to push for 6min on 1min rest, and these will be a Start/Stop as a group. Week 5 of this series will be up to the full 1mi interval.
Nice to have bunker back on a Tuesday. Hippie rejoined after some travel and brought his friend drive_by out. soft_pretzel was pushing hard as usual. citgo claimed 7 intervals, but also picked up the cones, so he can claim whatever number he wants. Gump and voodoo needed to find some comfort in the bushes / Panera, so they left flipper to flounder around on his own.
ANNOUNCEMENTS: Paper Jam has posted a service opportunity for Saturday in Rutherforton. YHC will be going. Join us!
COT: Cheese Curd took us out.

AMRAP

Date: 2024-10-15 AO: skunk-works Q: stonecold PAX: Mountain Momma, Smokey, lois, Cottonmouth, Spikeball FNGs: None COUNT: 6
WARMUP: Jog, SSH, Squat, merkins, mt climbers THE THANG: AMRAP 6 Thrusters each side 12 alternating swings 12 rows 12 alternating merkins on bell Run lap We made through 7 rounds! MARY: Louganis, Dolly press, leg lift over bell, WWII sit-ups, Obliques, Heels to Heaven ANNOUNCEMENTS: someone ate beans last night…not good. It was good to get back out to Skunk. Smoke shared his service trip to the mts. Go serve our neighbors if you are able and lead! COT: Shalom family- friends of Spikeball.

No one likes the Merkin Monster

Date: 2024-10-14 AO: swole Q: voodoo PAX: Uncle Leo, flipper, Floyd, voodoo FNGs: None COUNT: 4 YHC did not anticipate traffic at 5:20am on Columbus Day, but that’s what he found. After arriving right at 0530 and unloading bells and a bag, we got started at 0533. #cobains to the pax.
WARMUP: SSH x 20 IC IW x 15 IC Sharon Towers x 10 IC Prying squat x 2 with some Achilles stretching at the bottom
THE THANG: Today’s weinke called for the first workout of the last week (week 10 for those of you keeping track at home) of Flipper’s Bells & Bags program.
Bells: – 5 sets of 20 2-handed swings. Focus on hiking the bell back through the legs and getting a good float at the top. There was too much mumblechatter through the first 3 rounds so we did the last 2 as a combined set of 40 unbroken swings. The pax really enjoyed this. – 4 sets of 6 double clean and press. The weinke called for 12 reps but I thought that was overkill so we just did doubles. Focus on a solid clean and rack before pressing. Use your lats to draw the bells back down into the rack. Or just let gravity do the work.
Bags: 10 minute AMRAP partner work: Partner 1 does the Merkin Monster (merkin, deadlift, merkin, clean, merkin, clean and press) 3 times. Partner 2 does 10 swings and then rests until Partner 1 finishes, then repeats. I think we made it through about 4.5 rounds of this. There was a lot of sweating and not a lot of talking.
Bells: Armor Builder Complex x 5 – Double clean x 3 – Double press x 1 – Double front squat x 2
We had a little time left so we did waiter carries and suitcase carries.
MARY: No time for no Mary
ANNOUNCEMENTS: Please keep an eye out for opportunities to help those affected by the recent hurricanes. The organizer of BRR is arranging work parties, Paper Jam is putting a crew together to go up to the mountains on Saturday and there are numerous opportunities to donate. Anything you’re able to contribute will be more than welcomed by those struggling with the aftermath of these devastating storms.
COT: YHC took us out.

Just Adding PAX

Date: 2024-10-09 AO: anvil Q: Runstopper PAX: Erin Brokavich, puddin_pop, hopper, jet_fuel, Point Break, Limey, Can o’ Worms FNGs: None COUNT: 8 Things were done.

Just adding PAX

Date: 2024-10-02 AO: anvil Q: hopper PAX: Mr. Magoo, thunder_road, lorax, Point Break, Snuka, Limey FNGs: None COUNT: 7 Things were done. Including the introduction of “3 Knolls”.

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