Bringing back the classics
Date: 2024-07-23 AO: skunk-works Q: hoover PAX: Mountain Momma, Header FNGs: None COUNT: 3 Three musketeers for a slightly less humid morning than anticipated. The weinke was pulled from the rolodex of skunkworks weinkes, circa 2017, which was obvious because it involved running the gravel track. Now a days we have a rubber track to support our old joints, while we talk about the glory days when our joints didn’t hurt so much.
but at least our merkin form was better than Metro’s, right Mountain Momma?
WARMUP: 20 two handed swings / IW / 20 two handed swings / run a lap / 20 two handed swings / merkins, peter parker, parker peter
THE THANG: circuits Circuit 1: Squat, Merkin, Good Morning, Two-handed Swing all x 10 then run a lap
Circuit 2: Clean and press, Reverse lunge, Lawnmower, alternating swing all x 10 then run a lap
Half-time: farmer/suitcase carry to midfield, do some mary with your bell, flapjack the suitcase carry back to start
Circuit 3: Curls, Upright row, Overhead Extension all x 10 then run a lap Circuit 4: alternating swings, Snatch, OH presses, diamond merkins, all x 10 then run a lap
finish out with one more round of mary
MARY: We did, twice ANNOUNCEMENTS: 24 hours of booty, Mt Momma is setting up a prayer tent at Haywood Stock. Come out and join them. COT: Header took us out
but at least our merkin form was better than Metro’s, right Mountain Momma?
WARMUP: 20 two handed swings / IW / 20 two handed swings / run a lap / 20 two handed swings / merkins, peter parker, parker peter
THE THANG: circuits Circuit 1: Squat, Merkin, Good Morning, Two-handed Swing all x 10 then run a lap
Circuit 2: Clean and press, Reverse lunge, Lawnmower, alternating swing all x 10 then run a lap
Half-time: farmer/suitcase carry to midfield, do some mary with your bell, flapjack the suitcase carry back to start
Circuit 3: Curls, Upright row, Overhead Extension all x 10 then run a lap Circuit 4: alternating swings, Snatch, OH presses, diamond merkins, all x 10 then run a lap
finish out with one more round of mary
MARY: We did, twice ANNOUNCEMENTS: 24 hours of booty, Mt Momma is setting up a prayer tent at Haywood Stock. Come out and join them. COT: Header took us out
enter witty name here
Date: 2024-07-23 AO: falcon-crest Q: MARTA PAX: Bootlegger, Bananas, spackles, Clover, Huddle House, Slingshot, Emoji, good_hands, puddin_pop, deep_dish, poptart, ziploc, scrum, snake eyes FNGs: 3 ziploc, scrum, snake eyes COUNT: 15 MUMBLECHATTER: Expected alot of refusniks on this workout but wanted to make it tougher than normal. Ended up modding to remove 2sets of 7s with burpees.
WARMUP: RUN TO HOPE 15X SSH 15X IW 20X ST 20X PETER PARKERS 20X LBC 10X LSS RECOVER
7S BURPEES AND merkins RECOVER
Run Mt Rea to Carmel Green cul de sac
Ab circuit + lunges to sidewalk
Run down mt Rea to creek 10x Declines 20x Shoulder taps 30x Dips
Run to Macandrew 3x called exercise while.partner runs long cul de sac
Run to dip in road 10x Declines 20x Shoulder taps 30x Dips
Run to hope for rock work 2x 10x biceps, triceps, and shoulder press 10x squat, bent over row, deadlift Return to launch
COT: YHC takes us out
ANNNOUNCEMENTS Blood drive sometime
WARMUP: RUN TO HOPE 15X SSH 15X IW 20X ST 20X PETER PARKERS 20X LBC 10X LSS RECOVER
7S BURPEES AND merkins RECOVER
Run Mt Rea to Carmel Green cul de sac
Ab circuit + lunges to sidewalk
Run down mt Rea to creek 10x Declines 20x Shoulder taps 30x Dips
Run to Macandrew 3x called exercise while.partner runs long cul de sac
Run to dip in road 10x Declines 20x Shoulder taps 30x Dips
Run to hope for rock work 2x 10x biceps, triceps, and shoulder press 10x squat, bent over row, deadlift Return to launch
COT: YHC takes us out
ANNNOUNCEMENTS Blood drive sometime
Franky’s fat camp
Date: 2024-07-22 AO: _sob Q: Franky PAX: kirby, Kelly, Point Break, Rudy, wildturkey, Roulette FNGs: None COUNT: 7
WARMUP: carry all the blocks and the whiteboard from Franky’s car to the fountains. THE THANG: work down the whiteboard of pain – Fat Camp MARY: nope ANNOUNCEMENTS: brolympics and date night coming up this Saturday COT:
WARMUP: carry all the blocks and the whiteboard from Franky’s car to the fountains. THE THANG: work down the whiteboard of pain – Fat Camp MARY: nope ANNOUNCEMENTS: brolympics and date night coming up this Saturday COT:
Power Tiwin Couple- Ace and Gary
Date: 2024-07-22 AO: chubby-hubby Q: Cheese Curd PAX: turkey_leg FNGs: None COUNT: 2
WARMUP: run to McHorsey THE THANG: find hills and run them MARY: nope ANNOUNCEMENTS: BroOlympics Sat/ waxhaw COT: this was hoover idea and he pulled the ripcord at 4:45. A quick text to turkey_leg and he confirmed he was in, just needed more time. So the 5:15 start with Hoover was a 5:30 start with TL and YHC. He’s coming back from a wicked cold, I am super slow, so together we were a super couple that could not be beat! Where is the rest of the Chubby Hubbies??
WARMUP: run to McHorsey THE THANG: find hills and run them MARY: nope ANNOUNCEMENTS: BroOlympics Sat/ waxhaw COT: this was hoover idea and he pulled the ripcord at 4:45. A quick text to turkey_leg and he confirmed he was in, just needed more time. So the 5:15 start with Hoover was a 5:30 start with TL and YHC. He’s coming back from a wicked cold, I am super slow, so together we were a super couple that could not be beat! Where is the rest of the Chubby Hubbies??
Very relaxed rat snake and lots of laughs
Date: 2024-07-20 AO: davinci Q: Odd Job PAX: C3P0, Franky, kirby FNGs: None COUNT: 4 WARMUP: SSH, IW, windmills, runner stretch, merkins, down dog
THE THANG: A few miles of running, lots of jump rope, a pile of PAX called exercises, hill runs, and some stuff with cinder blocks. Somehow I think we got more benefit from the laughter and fellowship than the beat down. We learned about the various uses of eggplant in France, that one can be injured eating ribs, a special exercise machine featured in Futurama, and that several of us dated Hippie’s “attractive nuisance” in high school. The real highlight though was Franky’s incredible new jump rope technic, which we are dubbing the Hobby Horse. Ask him to show you.
MARY: Flutter, LBC, big boy, ++
ANNOUNCEMENTS: Brolympics and date night one week from today. Mark your calendars.
THE THANG: A few miles of running, lots of jump rope, a pile of PAX called exercises, hill runs, and some stuff with cinder blocks. Somehow I think we got more benefit from the laughter and fellowship than the beat down. We learned about the various uses of eggplant in France, that one can be injured eating ribs, a special exercise machine featured in Futurama, and that several of us dated Hippie’s “attractive nuisance” in high school. The real highlight though was Franky’s incredible new jump rope technic, which we are dubbing the Hobby Horse. Ask him to show you.
MARY: Flutter, LBC, big boy, ++
ANNOUNCEMENTS: Brolympics and date night one week from today. Mark your calendars.
Half Dozen for a Cloudy Beatdown
Date: 2024-07-20 AO: olympus Q: Krzyzewski PAX: high_tide, Wabbit, Emoji, Mountain Momma, beaver FNGs: None COUNT: 6 Phenomenal morning for a good pump. Though we’re squarely in the doldrums, the weather cooperated today with a ‘cooler’ morning and generous cloud cover to aid six pax as we navigated the penultimate week of the rainbow spreadsheet. Solid mumblechatter today ranging from ailment recovery, the lesser known Senior Olympics, and preferences for hot and cold (and why Chicago winters nuke any arguments for cold). Great to have Beaver join us and hope he’ll continue to explore the world of gear workouts. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, slingshots (7 e/w) THE THANG: 1) First EMOM of the Day (12 min.) – A: Single heavy swings (10x) – B: Double strict press (3x) 2) Snatch/Lunge Festival of Pain (5 sets) – Snatch -> reverse lunge (5x e/s) 3) EMOM Dos (12 min.) – A: Shrugs (12x) – B: Squat hops (8x) – C: Tate presses (6x) 4) KY Burpees EMOM (4 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat 5) Curly Merkins (2 sets) – Hammer-grip KB curls (15x) – Close-grip merkins (10x) 6) Last Minute Carries – Farmer carries down (tree-and-a-half) – Farmer carries back MARY: No Mary for the lads today ANNOUNCEMENTS: – Not much on the docket, but Brolympics is on the horizon next Saturday (7/27): f3southcharlotte.com/2024/06/14/brolympics-return-for-2024/ – Prayers for our brothers traveling near and far, for those who haven’t posted in awhile, and for those fighting silent battles. You’re not alone – Speaking of travel, the Worm’s triumphant return is nigh – safe travels back across the pond – Memento mori COT: YHC took out the joint Rock and Olympus crews
modified OKI
Date: 2024-07-20 AO: chicken-run Q: Kielbasa PAX: Kielbasa, bratwurst, toolbag, Doublemint, das_boot, Nordberg FNGs: None COUNT: 6 Kielbasa started early, but looped back to get the group started on the right track.
Modified course – connect.garmin.com/modern/course/289645314
A cooler morning than recent, but still humid. Decent weather.
Kielbasa led Nordberg and Bratwurst through a couple of miles before heading to COT.
Nordberg and Bratwurst continued to regroup with all PAX until the halfway point. Then Nordberg kept putting the hammer down little by little. Fortunately took it easier, but the spit never stops. No Hawk tua, just spittle.
Solid duo of Das Boot and Double mint, who also regrouped with Toolbag until Toolbag told them to head on.
COT with the laughing quartet of Davinci, and some nice chicken and coffee after to round out the morning.
Modified course – connect.garmin.com/modern/course/289645314
A cooler morning than recent, but still humid. Decent weather.
Kielbasa led Nordberg and Bratwurst through a couple of miles before heading to COT.
Nordberg and Bratwurst continued to regroup with all PAX until the halfway point. Then Nordberg kept putting the hammer down little by little. Fortunately took it easier, but the spit never stops. No Hawk tua, just spittle.
Solid duo of Das Boot and Double mint, who also regrouped with Toolbag until Toolbag told them to head on.
COT with the laughing quartet of Davinci, and some nice chicken and coffee after to round out the morning.
Remedial Math 101 Lesson. 1+1=3?
Date: 2024-07-20 AO: the-rock Q: poptart PAX: hoover, geraldo, Snuka, Mr. Magoo, ductwork, mallcop, Oscar FNGs: None COUNT: 8 After some old man warm up stretches, we headed to the fan favorite 5 Knolls. Five hand release merkins at each driveway on the way. I counted 11 driveways, but my math ain’t so good. Triple nickel with five burpees and five lunges at the top of 5 Knolls. A round of core exercises with each pax calling an exercise for a time killer. Alternating driveways with five hand release merkins and 20 LBCs on the way back. Burnouts back at church with military count- 10 dips, 10 incline pushups, down to 1 each. At least I think it was 10, or was it 20? Thanks for the takeout Coach K.
Assault
Date: 2024-07-20 AO: stonehenge Q: Roulette PAX: snowflake, Cheese Curd, wildturkey, ToeJam, lex_luthor FNGs: None COUNT: 6 WARMUP: Sandbag mosey to the Ballantyne Corp park picnic area Buy-in 1 min Sandbag Wall sit SSH, IW, Merkins, Runners stretches THE THANG: 100m Bear Crawl, Crawl Bear (slick) (50m down, 50m backward) 20 SB Power Cleans 30 SB Plank Pull Throughs 40 Lateral Hops over SB 50m SB Run (down & back) 60 SB Swings THEN REPEAT in reverse order starting with 60 more swings. This pyramid was deceptively hard, kudos to Cheese Curd ToeJam for crushing it. Nice to see snowflake out with us this morning, and thx to wildturkey for the etymology lesson on “Tantalize”. lex_luthor was steady as ever MARY: 1/2 mile SB mosey back to start Campfire Mary with each PAX calling an exercise, we got Hip raises into sit-ups, leg circles, LBCs, flutters, & ABCs before the bell… In hindsight the recommended 30 count by YHC was a bit much… ANNOUNCEMENTS: July 27 BROlympics and OMB date night COT: Thanks for the morning, the fellowship, and strength for those that need it.
This is a bootcamp?
Date: 2024-07-19 AO: the-brave Q: lex_luthor PAX: wildturkey, bunker, Franky, Hippie, fire_hazard, kirby, Odd Job, Starch FNGs: None COUNT: 9 WARMUP: na – just run THE THANG: ran 4ish miles to kick things off and then was informed that some exercises were required because “The Brave is a bootcamp workout” (who knew) – thanks fire_hazard Exercises were eerily similar to The Phoenix exercises but only wildturkey was in attendance at both props to the lone pre runner bunker Franky wanted to hit 5 miles so he got to run the parking lot for the .09 miles that the rest of us missed Very jealous of Hippie s headband. The two of us were very patriotic today. Odd Job kirby Starch got in at least 3 miles in the humidity today MARY: ANNOUNCEMENTS: Bro Olympics and Date Note on July 27th COT: