Totally Stolen Workout

Totally Stolen Workout

Date: 2024-11-22 AO: centurion Q: Emoji PAX: Pilgrim, Cheese Curd, Snuka FNGs: None COUNT: 4 WARMUP: well, we didn’t really warm up, but we did some IW, SSH and ended with arm circles
THE THANG: Borrowed, “White Paper of Pain” Do an exercise and run a lap, do the first and second exercise and do a lap…repot. Most exercises were 15, 20, 25 reps: I remember in random order Diamond merkins Lunges Burpees Flutters Dry docks Squats Shoulder taps
MARY: all in the workout
ANNOUNCEMENTS: Xmas party and blood drive
COT: Q took us out.
Good work by all today!!

The Cup is Already Broken

Date: 2024-11-23 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, high_tide, flipper, Mountain Momma, Wabbit, Emoji, ickey_shuffle, Floyd, Uncle Leo, Omaha FNGs: None COUNT: 12 An even dozen pax grabbed double bells and put in work this morning. Very solid showing at Olympus this week featuring a murderer’s row of regulars. Also, shout out to Uncle Leo for posting on a Saturday – always great to rub elbows with the other gear guys, whom YHC doesn’t get to see during the week. Inspired by the brisk air, YHC took a hastened pace for the Total Tension portion of the program. As the weeks drag on in this program, YHC won’t have as much luxury of choosing-his-own-adventure for the back half of the weinke, so YHC took full advantage of it now. Despite some mumbles and grumbles, the pax powered through a battery of pulls, presses, swings, snatches, carries, and hinge movements. As High Tide alluded to, we hit all the major KB food groups, except TGUs, which YHC is told is at the top of the KB food pyramid (i.e., use sparingly). Mumblechatter went in all different directions, and rightly so, given the size of the group. Hoping everyone has a great Thanksgiving this week. YHC will be back at it next Saturday for any pax still in town. Let’s get into this week’s 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 Squats to 7x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Single KB Pull n’ Press EMOM (10 min. EMOM; switch arms each minute) – Lawnmower (5x) – Hi-pulls (4x) – Press (3x) 4) Combo Set w/ Ladder & Rev. Ladder (4 sets) – Heavy swings (2x) – Merkins (10x) – Snatches (8x) – Increase heavy swings by 2x/set and decrease snatches by 2x/set 5) Quick Hinge EMOM (3 min.) – A: Somersault squat (10x) – B: SLDL (5x e/s) – C: Double KB deadlift (8x) MARY CARRIES: Double bell farmers (w/ shrugs), racked, waiter, etc. until time ANNOUNCEMENTS: – Holiday party on Sunday (12/8) at 6pm at Geraldo’s house – see Slack for details – Prayers for The Worm and his family for rest and healing – This week’s ramblings (feel free to skip – very Chicken Soup for the Soul rant incoming)…YHC was reminded this week of the importance of detachment from an old allegory. The story goes that an old Zen master once owned a prized chalice. He would constantly repeat to himself, “The cup is already broken.” Naturally, he enjoyed the cup, used it, and showed it off to others. However, in his mind, it was already broken. Inevitably one day, the chalice broke. He took a moment and simply said, “Of course.” The point is fortune rarely ravages those who expect and anticipate it. This isn’t to say don’t cherish and enjoy those you hold dear and forget to count your blessings. Rather, embrace the fact that life has a rhythm. For the church-going, this is no better captured than in the Gloria Patri. This isn’t depressing – it’s just a fact. So while we take a pause later this week. Make sure to take a beat to reflect. Give thanks. Understand life will change. And enjoy the heck out of those that you’re blessed enough to have at your table. COT: Joined up with The Rock for COT; Mr. Magoo took out the collective group

He’s got baggage, and its not the emotional kind

Date: 2024-11-23 AO: davinci Q: Odd Job PAX: Palmolive, teddyf3, C3P0, super trooper, Rudy, Olaf FNGs: None COUNT: 7 WARMUP: SSH, IW, Merkin, runner stretch
THE THANG: Playlist, loved by all pax, was the angry end of 90’s and 2000’s punk/rock.
As many burpees and squats as you can do for the length of one playlist song.
Pick up the bag, filled with about 35 pounds of mystery, and take turns carrying it as we mosey to the Target parking lot.
Once there, get a pile of blocks. Each Pax took a turn carrying the heavy bag over to the yoga studio stairs, up and over, and back. Remaining pax did progressive rounds of jump rope, overhead squat, curls, tricep extension, thruster, and iguana merkins with a run around the McAlister’s deli building.
Again, everyone loved the music. Especially Olaf who had no idea that NOFX was such a talented band.
MARY: Flutter, pretzel crunch (ouch, thanks Palmolive)
COT: Thanks for the take out Olaf.

🦃 Stonehenge Saturday Smackdown! 🌅

Date: 2024-11-23 AO: stonehenge Q: tagalong PAX: Cheese Curd, wildturkey, moth FNGs: None COUNT: 4 :turkey: Stonehenge Saturday Smackdown! :sunrise:
Good morning, beasts of the gloom! This morning at Stonehenge, four warriors braved the chilly dawn to fire up the day with a scorching session. :thermometer::muscle:
:athletic_shoe: The Deck Dash :athletic_shoe: Led by Q tagalong, the PAX—including Cheese Curd, wildturkey, and Moth—kicked things off with a sprint to the sunrise in the parking deck. We hit 7 spine-tingling exercises at the base, bolted to the top to repeat, and descended for a final showdown. From diamond merkins to the dreaded single-leg burpees, we crushed a total of +210 reps! :man-lifting-weights:
:rocket: Cheese Curd was a blur on the horizon, tearing it up at light speed. :stars: :school_satchel: wildturkey, the pre-dawn rucker, knew the terrain like the back of his hand. :evergreen_tree: :snow_capped_mountain: Moth, fresh from the invite-only Park Crossing double blacks, showed elite form! :first_place_medal:
:football: Turf Triumphs :football: At the beloved turf field, we battled the beastly benches in 3 rounds of clock merkins, hefted them for overhead presses, and chased them with laps. Those benches must be forged from dark matter because they felt somewhere between 200 and a 1,000 pounds! :muscle::rock:
:knife_fork_plate: Our grand finale involved shouldering those monstrous tables, mixing in dips and squats, and runs across the field. We rounded out the morning with a return to launch for COT—where the only announcement to stick in my brain was the upcoming Turkey Jam. :turkey::guitar:
:car: Oh, and the mystery of the morning? A lone soul, snoozing in his car with the door ajar, barely budged as we thundered by. But he stirred just enough to keep the worry at bay. :sleeping_accommodation::oncoming_police_car:
What a blast to kickstart the weekend! Let’s keep the momentum as we head into the feast of the year. :corn::poultry_leg:
Stay strong, stay hungry! :star2:

Just the two of us

Date: 2024-11-21 AO: _area-51 Q: Carny PAX: Pilgrim FNGs: None COUNT: 2 Not sure what happened to all the boys, two MEN showed up on this first cold day of winter for a run through Cameron wood, a push pull pyramid at quail middle, and a finisher of a chipper of wall sits and core.

A lot of 50s

Date: 2024-11-19 AO: bagpipe Q: Eleanor PAX: wildturkey, frehleys_comet, war_eagle, kirby, Starch, FlexSealer FNGs: None COUNT: 7 WARMUP: THE THANG: Lots of burpees 50 reps of a lotta workouts
MARY: Throughout ANNOUNCEMENTS: COT:

Diamonds are made under pressure

Date: 2024-11-21 AO: the-phoenix Q: Starch PAX: wildturkey, Odd Job, war_eagle, SweetWater, Roulette FNGs: None COUNT: 6 WARMUP: – Mosey to the Y lot and get in some standards (mountain climbers, windmill, runners stretch)
THE THANG: Go to parking lot at end of gravel road Suicides with a twist – Run to the spot, 15 merkins – Back pedal back, 15 but boys
Head to the path between the baseball fields.
4 stations, 1 at the end of each dugout. 15 reps each of: – Squats – Shoulder taps – Lunges – LBCs We bear crawled and jogged between stations.
Then we did the following for 15 reps but jogged between stations: – Merkins – Glute bridges – Monkey humpers – Flutters We jogged between stations. Did each rotation twice.
Jogged to the parking lot – alternated lunges and jogging at each tree
Went to the pavilion for 15 step ups 15 dips 10 derkins 10 split squats (each leg)
And then it was done. There wasn’t too much mumble chatter throughout, but it was fairly shocking when it was there.
MARY: Mosey back to launch with Mary called by PAX – Box cutters – J Los – Freddie Mercuries – LBCs
ANNOUNCEMENTS: Jingle Bell run, Turkey jam
COT: Pray for those affected by cancer, including our own The Worm

Come on guys it’s not that cold

Date: 2024-11-21 AO: peak-51 Q: Spammer PAX: Spammer, lois FNGs: None COUNT: 2 WARMUP: walked over to prior behind moo & brew for a HiiT workout. COT: Voodoo

Fall is finally here

Date: 2024-11-21 AO: sparta Q: voodoo PAX: Full House, retread, Keystone, voodoo FNGs: None COUNT: 4 It was a brisk morning in downtown Matthews when 4 pax posted in the soon-to-be-pay lot next to Seaboard. The temps were finally down to fall levels but still pleasant for a run. The Q is still dealing with a sore calf, so the plan was to make this a running boot camp rather than just running.
We ran down Trade Street to the intersection of Country Place Drive and Matthews Estate Road.
WARMUP: – SSH x 20 IC – IW x 15 IC – Mountain Climbers x 20 IC
THE THANG: Run in Matthews Estates Road and take every right turn. In every cul de sac, do 10 HR merkins and 10 jump squats. When you get back to the intersection with Country Place Drive, plank it up for the six.
Run together out to Trade, turn left and run past the church and take a left. Run through the parking lot back to Country Place Drive and go left. Plank up at the intersection with Matthews Estates Drive.
Partner up (we basically split into 2 teams of 2). Partner 1 does the church loop, stopping in the parking lot immediately off Trade Street for 20 LBCs, then run back to the intersection. Partner 2 runs back into Matthews Estates, takes the second right onto Timber Knoll, then runs to the entrance of Gilchrest Circle. Do 10 Heels to Heaven, then run back to the intersection. Flapjack. Repeato with 10 diamonds in the church lot and 20 wide arms at Gilchrest. Flapjack.
Retrace our steps back to launch, stopping at the mini-wall for 10 step-ups per leg and 20 dips.
MARY: – Box cutter x 15 IC – Protractor with group participation – Dolly x 15 IC – Superman with Ys and Ws x 10 IC – High plank until 0615
ANNOUNCEMENTS: The Area 51 Christmas Party will be held at the home of Geraldo and his very understanding M on 12/8. Please sign up to bring a fruit cake appetizer and remember that it’s BYOB! We hope you and your M can make it!
COT: YHC took us out with prayers for The Worm’s continued recovery, the recovery of those people impacted by the recent hurricanes, and those traveling for the holidays, including students returning from school.

James and the Giant Turd

Date: 2024-11-20 AO: wamrap Q: Horsehead PAX: Alf, rachel, O’Tannenbaum, double_e, Bellhop, Giant Turd, Giant Cockroach FNGs: None COUNT: 8 6 men, a giant turd, and a similarly sized cockroach assembled in a parking deck already claimed by the pay-to-play Gladiators to see which group would come out on top. In the end, the men of F3 established dominance by avoiding them and using other parts of the parking deck. Yeah, that’s what I thought.
After the first round of carefully planned exercises, running, burpees, and pullups Rachel and Alf went off on their own. I’m pretty sure that romance didn’t last, as we saw Alf all by himself about 15 mins in, trying to convince the Giant Cockroach to boost him up onto the pullup beam. The Giant Turd did his own thing.
Back in Hazzard county, OT regaled us with tales of his old wrestling coach and unrelated multi-tiered steak dinners while we suffered through both the workout and his stories.
Double E continued his streak as the fastest slow dude while trying his best to escape us. Unphased by the actual workout instructions, we were unshakable.
Bell Hop held the fort down and powered through the whole workout, we think. Or maybe he slept in the elevator. Who knows.
The real winner was Giant Turd, who remained intact atop the parking deck throbbing in his (or her) majesty while we continued to pass by in both fear admiration.
I still hate Slackblasts, but this ones for the Pax.
your friend, Horsehead

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