No more Mr. Nice Guy
Date: 2024-09-11 AO: meathead Q: voodoo PAX: Unplugged, voodoo, Soul Glo, Uncle Leo, MARTA, flipper, The Worm FNGs: None COUNT: 7 The Q rolled in with about a minute to spare and 5 pax were waiting at Calvary. The Work pulled up as I was unloading my car.
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
9-11
Date: 2024-09-11 AO: the-maul Q: kirby PAX: war_eagle, wingman, Odd Job, super trooper, midriff, teddyf3, madison, ToeJam FNGs: None COUNT: 9 Very little on the news about 9-11. Overshadowed by political rhetoric. No win politics. Lots of reasons to be down. But today yhc wanted to remember and be thankful for the things that make us smile and those people who support us. WARMUP: 9-11 of different of called exercises. THE THANG: 9 runs on the Murderhorn with 11 Merkins at top and bottom. Only Toe Jam finished. The rest of us got 7 or 8. MARY: Wingman called some ANNOUNCEMENTS: October 6-12 3K miles challenge COT: Thank you. May God bless the United States. #neverforget
IPC week 1
Date: 2024-09-11 AO: sacs Q: Cheese Curd PAX: Roulette, gummy, wildturkey, geraldo FNGs: None COUNT: 5
WARMUP: 1 ruck around the track and 2 laps after we finished THE THANG: Week 1- 11’s 3 Burpee buy-in 10 thrusters – 1 of 5 exercises below/ 30 yards out – 1 merkin 9/2, 8/3, 7/4…..etc Every 4 mins – 3 burpees and then continue Exercises out 30 yrs and back 1) bear crawl 2) lunge 3)burpee broad jump 4)run 5)murder bunny/ reverse murder bunny repeat
MARY: 3 min of Mary to finish the hour ANNOUNCEMENTS: blood drive COT: 9/11 today -23 years ago
WARMUP: 1 ruck around the track and 2 laps after we finished THE THANG: Week 1- 11’s 3 Burpee buy-in 10 thrusters – 1 of 5 exercises below/ 30 yards out – 1 merkin 9/2, 8/3, 7/4…..etc Every 4 mins – 3 burpees and then continue Exercises out 30 yrs and back 1) bear crawl 2) lunge 3)burpee broad jump 4)run 5)murder bunny/ reverse murder bunny repeat
MARY: 3 min of Mary to finish the hour ANNOUNCEMENTS: blood drive COT: 9/11 today -23 years ago
12 Questions, Intro
Date: 2024-09-10 AO: 3rdf-timekeeper Q: bratwurst PAX: Gump, frasier, Hippie, kirby, Franky, citgo FNGs: None COUNT: 7 We’re covering Chapters 1&2 next week. Get the book and read up!
Old skool
Date: 2024-09-10 AO: bagpipe Q: kirby PAX: FlexSealer, Starch, teddyf3, Franky, Flex Sealer FNGs: 1 Flex Sealer COUNT: 6 Beautiful morning and great weather for a tour of ballantyne corp. Great meeting Flex Sealer this morning. Glad to have you out in the gloom. Franky and Teddy kept a steady pace and grinded out the work like true veterans. Starch and Flex Sealer made it look easy and had great mumble chatter WARMUP: SSHS MERKINS MOUNTAIN CLIMBERS ARM CIRCLES THE THANG: MOSEY TO BRIXHAM. STEPUPS. MOSEY TO THE 8TH LARGEST BODY OF WATER IN BALLANTYNE CORP. TEAM UP AND DO 10 BIGBOYS RUN OPPOSITE AND MEET OTHER TEAM FOR FLUTTERS. REPEAT X3. MOSEY TO BOTTOM OF BAGPIPE HILL AND DO SQUATS X30 THEN GO TO OUR FAVORITE ROCK PILE. CURLS OVERHEAD PRESS AND TRICEPS. GOT TO FIRST DECK AND DID A DERKIN DIP LADDER. MOSEY TO NEXT STATION INCLINES. MOSEY BACK TO ROCKS REPEAT PREVIOUS LIFTING AND RETURN ROCKS. MOSEY ON HOME. MARY: YEP. ANNOUNCEMENTS: DALHIA GROVE. COT: Tagalong
Swift – Ladder part 2
Date: 2024-09-10 AO: run Q: citgo PAX: Gump, rock_thrill, tagalong, frasier, Hippie, bratwurst, soft_pretzel, turkey_leg, @moth, @brisket, @sirtophamhatt FNGs: None COUNT: 12 Ladder part 2
WARMUP: Mile w/u and dynamic stretching
THE THANG: Ladder of 6,5,4,3,2,1,1 intervals with 2 min recovery (1 min for 1 min sets). Pace starting at HM to 10k and progressing faster down the ladder. Some nice rolling hills also added to the challenge. Weather was :thumbsup:
Kudos to everyone today, this was a big one and you guys crushed it! Well done BRR crew already back at it. It’s great to see iron sharpening iron – encouraged by Yall. Workouts like this are tough but they provide mental and physical toughness! Look forward to the next one.
WARMUP: Mile w/u and dynamic stretching
THE THANG: Ladder of 6,5,4,3,2,1,1 intervals with 2 min recovery (1 min for 1 min sets). Pace starting at HM to 10k and progressing faster down the ladder. Some nice rolling hills also added to the challenge. Weather was :thumbsup:
Kudos to everyone today, this was a big one and you guys crushed it! Well done BRR crew already back at it. It’s great to see iron sharpening iron – encouraged by Yall. Workouts like this are tough but they provide mental and physical toughness! Look forward to the next one.
Spartacus not Sparta
Date: 2024-09-10 AO: skunk-works Q: Mountain Momma PAX: lois, Header, Smokey FNGs: None COUNT: 4
WARMUP: the usual – SSH, imperial walkers, Sharon towers and merkins, with some Moroccan nightclubs which Smokey loves. Runa lap THE THANG: The Spartacus workout: 3 rounds, 1 min each exercise
Goblet squats Mountain climbers Single arm swings T push ups Sister Mary Catherine lawnmowers Side lunges Renegade rows (we subd upright rows) Lunge with rotation Push press / ohp
MARY: Run a lap or some called exercises, only 2 minutes between each round
ANNOUNCEMENTS: Charlotte Crusade Friday 9/20
COT: Prayers for Sensei and family as he returns to work. Anna Grace overseas Jake and Faith getting married Praise for healing Lois and a friend from church
WARMUP: the usual – SSH, imperial walkers, Sharon towers and merkins, with some Moroccan nightclubs which Smokey loves. Runa lap THE THANG: The Spartacus workout: 3 rounds, 1 min each exercise
Goblet squats Mountain climbers Single arm swings T push ups Sister Mary Catherine lawnmowers Side lunges Renegade rows (we subd upright rows) Lunge with rotation Push press / ohp
MARY: Run a lap or some called exercises, only 2 minutes between each round
ANNOUNCEMENTS: Charlotte Crusade Friday 9/20
COT: Prayers for Sensei and family as he returns to work. Anna Grace overseas Jake and Faith getting married Praise for healing Lois and a friend from church
Official slackblast of Falcons Crest.
Date: 2024-09-10 AO: falcon-crest Q: MARTA PAX: Grits, Erin Brokavich, jet_fuel, puddin_pop, Bootlegger, Slingshot, Ziploc, Emoji, spackles, limey FNGs: None COUNT: 11 MUMBLECHATTER: There was some on gambling and fantasy given CMC losing out to superior athlete and GT product Jordan Mason last night. Emoji was credited for the many burpees and subsequent complaints. Merkin monster was a crowd pleaser. spackles attempted a debate talk which seemed be ignored by all PAX. Hot take.. debate will go about as well as the panthers season opener.
WARMUP: Run to HOPE church 15X SSH 15X IW 20X ST 20X mtn climbers 20X LBC 10X LSS RECOVER
Run to Carmel Green 5 burpees 2x Mary exercises Lunge walk to sign
Run to carmel estates 10 jump squats 5 burpees Mary
Mosey down to Carmel Green 5 Burpees Mary
Run down to bridge 20 Dips 10 merkins 20 Calf raises X2 Back to Carmel Green 5 burpees Mary Lunge walk Run down to bridge foe more Dips and Shoulder taps.
CHURCH ROCK WORK 3x merkin monster Rifle carry to awning 5x reverse rotational Lunge ES Jog around lot 5x reverse rotational lung es 10x curls, tris, shoulder press Rifle Carey back 3 x merkin monster Mosey to launch for 5 burpees and glute bridge
ANNOUNCEMENTS: Blood drive October 4th at the Rush Beers and bibles with grits and co every Tuesday night at Vinters.
COT: Grits takes us out
WARMUP: Run to HOPE church 15X SSH 15X IW 20X ST 20X mtn climbers 20X LBC 10X LSS RECOVER
Run to Carmel Green 5 burpees 2x Mary exercises Lunge walk to sign
Run to carmel estates 10 jump squats 5 burpees Mary
Mosey down to Carmel Green 5 Burpees Mary
Run down to bridge 20 Dips 10 merkins 20 Calf raises X2 Back to Carmel Green 5 burpees Mary Lunge walk Run down to bridge foe more Dips and Shoulder taps.
CHURCH ROCK WORK 3x merkin monster Rifle carry to awning 5x reverse rotational Lunge ES Jog around lot 5x reverse rotational lung es 10x curls, tris, shoulder press Rifle Carey back 3 x merkin monster Mosey to launch for 5 burpees and glute bridge
ANNOUNCEMENTS: Blood drive October 4th at the Rush Beers and bibles with grits and co every Tuesday night at Vinters.
COT: Grits takes us out
Country club
Date: 2024-09-09 AO: run Q: frasier PAX: bunker, hairball, wingman FNGs: None COUNT: 4
WARMUP: THE THANG: cruised around the country club MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: cruised around the country club MARY: ANNOUNCEMENTS: COT:
Slerkins? Wirt tha firk is a Slerkin
Date: 2024-09-09 AO: swole Q: flipper PAX: The Worm, Uncle Leo, ickey_shuffle, Emoji, flipper FNGs: None COUNT: 5 How are the legs gonna do, what’s the playlist, do I have enough sandbags? These and many other questions plagued YHCs brain driving into Swole this morning, but by 5:31 all those concerns were behind me and it was off to the races. Day 1 of week 5 of the bells and bag program showed no mercy, but the PAX were game and the weather was merciful. Only question remaining was “how did low slow merkin become ‘slerkin’”???
WARMUP: SSH, IW, LSS, Swings etc… THE THANG: double cleans and switch hand swings started us off right.
Alternating sandbag emom with bag movements in the on minute and slerkins in the off minutes. 3 sets of hang clean and press, 3 sets of Counter Rotating Reverse Lunge, 3 sets of Dl-> Clean->Squat->Press. This one was all about the merkins
Assorted carries
MARY: no time today
ANNOUNCEMENTS: blood drive in rocktober
COT: YHC took us out
WARMUP: SSH, IW, LSS, Swings etc… THE THANG: double cleans and switch hand swings started us off right.
Alternating sandbag emom with bag movements in the on minute and slerkins in the off minutes. 3 sets of hang clean and press, 3 sets of Counter Rotating Reverse Lunge, 3 sets of Dl-> Clean->Squat->Press. This one was all about the merkins
Assorted carries
MARY: no time today
ANNOUNCEMENTS: blood drive in rocktober
COT: YHC took us out