It’s all about the pecs

It’s all about the pecs

Date: 2025-10-29 AO: meathead Q: Uncle Leo PAX: voodoo, The Worm, Soul Glo, Unplugged, MARTA, Toto FNGs: None COUNT: 7 flipper has been extolling the virtues of having an impressive chest for months. Doing merkins whenever it’s appropriate or not at Meathead and Swole.
Knowing we’d be in the hot box today with a wide array of picnic tables and walls I cooked up a workout that would hit every angle of the chest. Inclines. Declines. Negatives on table benches. Narrow. Wide. There want a chest excerise I found on the IG that wasn’t included. The Pax would be huge after this workout. Probably with chests so large they be at risk of toppling over from being too top heavy. It was a work of art and I thought @flipper would be so excited and get a big “mmhmm” when he got home.
Alas flipper didn’t post and the workout was lost to the ages. This is what the 7 pax that did assemble on another dark and misty morning actually did.
WARMUP: SSH, 2HS, IW, GoodMorning, ST, Cleans, Prying Squat, a series of swings and squats to really get moving.
THE THANG: Thing 1 5 rounds of 20x 2HS and 5 goblet squats
Thing 2 A 4×4 because we haven’t done it in almost a week 4 rounds of 40 on and 20 off of: 1) 2hand clean to squat 2) Alternating bent rows 3) Suitcase March (alt side by round) 4) Slow Moutain Climbers
MARY: static holds and static lunges ANNOUNCEMENTS: check the slack
COT:

The Parking Deck

Date: 2025-10-29 AO: wamrap Q: Alf PAX: Benny, mcgee, Alf FNGs: None COUNT: 3 3 Men spent the morning taking on the ramps, stairs, and exercises on the parking deck. And after a strong effort, like always, the parking deck remains undefeated.
Unlike #SACS and 5-year old YMCA soccer leagues, no participation awards were given out at the end.

Circuit Wednesday

Date: 2025-10-29 AO: anvil Q: Snuka , PAX: jet_fuel, Point Break, puddin_pop, Limey, None FNGs: 1 None COUNT: 5 WARMUP: Low Slow Sq Hillbilly’s Merkins Plank Jacks LBC’s American Hammers Leg Stretches
THE THANG: After our warmup was almost complete we were joined by Puddin Pop who came in hot.
We then proceeded to do a triangle circuit consisting of the hot box (10 step ups, 10 dips, 10 durkins) followed by 10 donkey kicks (front of the church) and then on to the rock pile (10 curls, 10 thrusters, 10 triceps). We were able to get 4 rounds in until time expired.
Several conversations were had ranging from Seinfeld episodes to sitting in the steam room with men with some unflattering features!
ANNOUNCEMENTS: Christmas Party at Hops residence Dec 7
COT: Thanks to Puddin Pop for the take out

No hablo inglés

Date: 2025-10-29 AO: sacs Q: Roulette , PAX: Starch, midriff, Cheese Curd, geraldo FNGs: None COUNT: 5 WARMUP: Cheese Curd lobbying for doing the SB drag on grass because his GoRuck SB didn’t come with a lifetime warranty… THE THANG: Shadow Selection Week 4, a bonus for some, a necessity for others… Evolution: Kap – “Adaptive Leadership Circuit” Honoree: SFC Joseph R. Kapacziewski, 3/75 Ranger Regiment. Returned to combat with a prosthetic leg after severe injuries; completed five additional deployments. NGS Freedom Award (2011). Embodies resilience and adaptive leadership. Standards (35 minutes): ● Start seated with a 40 lb sandbag across your lap → Perform 10 seated overhead presses. ● Perform a suitcase carry for 15 meters (switch arms at the midpoint). ● At the midpoint, perform 10 single-leg or assisted balance squats. ● Reverse sandbag drag for 15 meters back to the start. midriff Third week in a row and earned his patch this morning, can’t wait to do more stupid stuff with you on Wednesdays U06G2HL5AGN He’s back… baby… maybe… Great seeing you buddy! Great work by all over the last 4 weeks, we’ll wrapped this saga up next week with the final evolution… SYITG MARY: 2 minutes of flutters as requested ANNOUNCEMENTS: COT: geraldo took us out with a reminder for gratitude

No Fear October (Part 4)

Date: 2025-10-28 AO: swift Q: gumbo PAX: Brisket, tagalong, soft_pretzel, Salsa – JR Duer, teddyf3, Hippie, bunker, frasier, bratwurst FNGs: None COUNT: 9 WARMUP: 1 mile jog to the intersection at Upper Ave for some dynamic stretching. THE THANG: 3x1mi intervals at 5k/10k pace with 3 minute recovery between intervals. As before, our target was to maintain consistency across each interval. We ventured down Upper Ave, taking a right on Community House and then down Lower Ave until we hit a mile, after consuming an ample amount of hills.
Word on the street is that frasier has the Q for the month of November.

Asskicking For 2 Please

Date: 2025-10-28 AO: bagpipe Q: war_eagle PAX: Roulette FNGs: None COUNT: 2 WARMUP: It was raining so of course we moseyed to the Btyne Village parking deck for a standard warmup. THE THANG: YHC pulled out his 12 days of Christmas workout for 12 days of Halloween. Run to Level 5 where YHC had laid out exercises in parking spots. Perform exercise #1, run up to Level 6 and perform exercise #1 up there. Back down to Level 5 for exercise #2 then repeato. We made it through 8 days and exercises included kraken merkins, squats, elbow taps, big boys, etc. MARY: Throughout. ANNOUNCEMENTS: Terror Trails this Saturday. BrewRuck coming up. SOB/A51 holiday party early December. COT: YHC took us out.

My M is Strong, Worm was wrong, & I can talk.

Date: 2025-10-27 AO: swole Q: Unplugged PAX: flipper, Horsehead, Uncle Leo, The Worm, Emoji, wildturkey FNGs: None COUNT: 7 A cold and horrible morning was made less horrible as my M surprised me by loading my KBs in the car the night before. She lifted at 62, 50, 44, and 40 kbs into our CRV. What at woman!
Upon arrival, the rain was threating so under the cautious eye of the Weather Worm (The Worm) we moved our AO to the hotbox. Side note, the rain never arrived. But I digress.
Per usual, my instructions were cloudy at best, murky at worst. But who says I need to be clear with instructions, I only teach for a living.
WARMUP: SSH ATW LSS Swings Arm circles and flappers.
THE THANG: #1 HOLY FIVERR Minute 1: 2H swing × 15 reps Minute 2: Clean × 5 reps (l/r) Minute 3: Press × 5 reps (l/r) Minute 4: Rack squat × 5 reps (l/r) Minute 5: Lawn Mower × 5 rep (l/r)
#2 Merkin Snatch now name the Flipper complex – Pushup to snatch R, pushup to snatch L = 1 rep. – 5 reps done. – 2 Pushups to snatch R, pushup to snatch L = 1 rep. – 5 reps done. – 3 Pushups to snatch R, pushup to snatch L = 1 rep. – 5 reps done. (although my instructions were clear in my head, the PAX really did not listen)
#3 Complex – 5 Rounds 3 swings, 2 cleans, 1Thruster (l/r) :45 rest in between – 5 rounds
MARY: 15 weighted flutter presses 15 weighted bulldogs Glute bridge for the time. ANNOUNCEMENTS: Lots of things going on! Step out do one beyond the work out. See the pinned doc in the mumblechattter channel.
COT: YHC took us out.

Better Late than Never

Date: 2025-10-18 AO: chicken-run Q: midriff PAX: toolbag, Chopper, Green Label FNGs: None COUNT: 4 Forgive us our trespasses v.2 route. YHC definitely took toolbag and Chopper in the wrong direction multiple times during the route. Green Label caught us at the 7-mile mark and guided us in the right direction. Chopper was never lost, just letting others guide in the wrong direction 🙂

“Sensei this is SlimFast Come to the Garage this is an emergency”

Date: 2025-10-28 AO: fast-twitch Q: Benny , Spammer PAX: slim_fast, hoover, Cheese Curd, Sensei, Insomniac FNGs: None COUNT: 7 WARMUP: Not really sure if one was given, but after decisions upon routes 5 runners and 1 Rucker aka A51 Nantan hoover decided the plan with the goal to meet back up at Stumptown park at 5:55 to meander to a very special place as Fast Twitch converged at Stumptown Park. THE THANG: 4-5 mile routes around Sportsplex in the rain but if you know how slim_fast magic works from around 4:50 AM till 6:15 AM the rain stops(as it started on our way back ), we met back up at Stumptown park at 5:55 as we ran towards Sensei house. Even though on his 50th birthday he decided sleep wins that didn’t stop us from singing Happy Birthday(complements of Hoover’s fun idea incase Sensei didn’t post). Some of the fun comments from included from Spammer Sensei gonna either love us or say some really fun words when we surprise him when Slim said to sensei this was an emergency. And when Cheese Curd went to hug Sensei for his birthday Sensei responded your wet I just got out of the shower :joy:. And the best one from Insomniac and YHC were all wet best way to get dry is to get back to our cars quicker. MARY: None ANNOUNCEMENTS: None COT: None today, fail on YHC and Spammer. Great work by everyone today!

Houston Ridge

Date: 2025-10-27 AO: blakovery Q: frasier , PAX: bunker, fleetwood, gumbo, Polly, jrr_tolkien, Hippie FNGs: None COUNT: 7 WARMUP: THE THANG: pretty simple, just run down Houston Ridge and turn around at 2.5 miles. MARY: ANNOUNCEMENTS: be on the lookout for a new workout starting on January 2. The focus of the workout is to get guys that have not been out in a while back out once a month. More details to come from Tolken. COT:

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