Reverse, Reverse

Reverse, Reverse

Date: 2024-05-07 AO: bagpipe Q: Eleanor PAX: Rousey, Spitball, wildturkey FNGs: None COUNT: 4 WARMUP: Mosey to Parking Deck – 25 SSH – 10 Imperial Walkers – 10 Low Slow Squats
THE THANG: – In solidarity with Spitballs hamstrings, we ran the parking deck backwards, doing PAX called exercises at each landing.
MARY: Negatory
ANNOUNCEMENTS: :mega:
COT: :pray:

mile race sim

Date: 2024-05-07 AO: swift Q: bratwurst PAX: frasier, citgo, Astro (Kyle Kirchhoff), bunker, voodoo, midriff, teddyf3, picasso FNGs: None COUNT: 9
WARMUP: 10min easy down to corner of Rushmore and Harney. :rotating_light:​ Cones laid down on the way. Dynamic exercises, 2min OYO, and let’s start this thing.
THE THANG: only 8 x 400m. The problem was that is done in a race simulation fashion. Run 400m at your 1 mile race effort, rest 1:00, repeat 7 more times. The second half should be approaching a “race feel$ with hitting near Max HR and perhaps building some lactic acid making the limbs feel heavy. If it wasn’t for my workout buddy, I may have taken extra rest, slowed down, or perhaps quit. It hurt.
Workout buddies today: teddyf3 👬 picasso and a partial midriff voodoo 👬 bunker Astro (Kyle Kirchhoff) 👬 bratwurst frasier 👬 citgo
Long jog back to COT with scenery from the Greenway and ponds 🦆, the Amp 🎸, the Bowl 🍜, OMB 🍻, and Johnston Rd 🤮
Lots of Beer runs and Beer rucks. OMB better get its act togethernor it’s going to miss out on this trend.
Astro took us out.

Sad clown

Date: 2024-05-06 AO: chubby-hubby Q: baracus PAX: baracus FNGs: None COUNT: 1
WARMUP: run THE THANG: run MARY: no ANNOUNCEMENTS: I did good today COT: just some positive internal vibes

A random, yet inspiring workout

Date: 2024-05-07 AO: fast-twitch Q: Joker PAX: Christmas, Alf FNGs: None COUNT: 3 Question: What happens when you combine a comic strip supervillain ( Joker), a beloved 1980s American sitcom star ( Alf), and an annual festival celebrating the birth of Jesus ( Christmas)? Answer:, #Fast Twitch workout.
WARMUP: -20 minute warm up on Arboretum View and Springs Drive
THE THANG: -Four 1/4 mile hill repeats on Bon Rea, at progressively faster paces, with recovery jog down the hill -The “Bannister Challenge” in commemoration of yesterday’s 70th anniversary of Roger Bannister breaking the 4 minute mile. We each ran as fast as we could for four minutes. Unfortunately, none of us were able to match Sir Roger’s accomplishment from 1954. I marked the course in advance, hoping at least one of us could get to .75 mi within 4 minutes. Even that proved impossible today. -Jog back to parking lot
MARY: nope
ANNOUNCEMENTS: nah
COT: joker with an impressively short COT, yet inspiring

Chapter 2 – The Real History of Colorblindness

Date: 2024-05-07 AO: 3rdf-timekeeper Q: citgo PAX: bunker, frasier FNGs: None COUNT: 3
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

The Monday Countdown

Date: 2024-05-06 AO: firestarter Q: Eleanor PAX: Odd Job, wildturkey, Franky, Rudy, das_boot, madison, Point Break, Rousey FNGs: None COUNT: 10 WARMUP: – 10 SSH – 10 Low Slow Squats – 10 Imperial Walkers
THE THANG: – Mosey to stairs -> 10 burpees, run upstairs, 9 burpees, run up stairs, down to 1 – Mosey to playground -> 25 merkins, 25 squats, 25 dips, lap around Jeni’s. The do 20, 15, 10, and 5
MARY: – wildturkey led the last 2 minutes of Mary
ANNOUNCEMENTS: A couple
COT: :pray:

2 Pax post in a parking lot surrounded by 1,000,000 cicadas

Date: 2024-05-06 AO: swole Q: Uncle Leo PAX: The Worm FNGs: None COUNT: 2
WARMUP: pretty standard fare of SSH, swings, IS, high pulls and some squatting THE THANG: 5x waiter carries each side
5×5 double cleans 5×5 double front squats 14×10 1HS every :40
MARY: yep we did some ANNOUNCEMENTS: COT:
Thanks to The Worm for keeping this workout from being the sound of 1 guy listening to the cicadas. We got our 3S’s in as promised squats, swings and soundtracks for the playlist today.

2 Pax post in a parking lot surrounded by 1,000,000 cicadas

Date: 2024-05-06 AO: swole Q: Uncle Leo PAX: The Worm FNGs: None COUNT: 2
WARMUP: pretty standard fare of SSH, swings, IS, high pulls and some squatting THE THANG: 5x waiter carries each side
5×5 double cleans 5×5 double front squats 14×10 1HS every :40
MARY: yep we did some ANNOUNCEMENTS: COT:
Thanks to The Worm for keeping this workout from being the sound of 1 guy listening to the cicadas. We got our 3S’s in as promised squats, swings and soundtracks for the playlist today.

Backyard throwback

Date: 2024-05-04 AO: chicken-run Q: HazMat PAX: bunker, hairball, midriff, soft_pretzel, toolbag, kirby, Gruden, Happy Meal FNGs: None COUNT: 9
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

The Best Way to Enhance (Ruin?) Classic Rock

Date: 2024-05-04 AO: olympus Q: Krzyzewski PAX: ickey_shuffle, The Worm, MARTA FNGs: None COUNT: 4 Under the backdrop of a dark cloud cover, a quartet of pax took to the pavement this morning with bells in tow. An odd assortment of pain greeted the pax in a twisted mash-up of exercises from the weinke’s of prior weeks. Nevertheless, the pax persevered. Grips were smoked and forearms were aflame, but solid mumblechatter ameliorated the physical sting. The mental torture of Eminem’s “Sing for the Moment” however could only be abated by a glorious Ickey rant. Solid, but small crew this AM. Let’s get into the recap… WARMUP: 10x swings, prying squats, 1x Voodoo complex (e/s), 10x goblet squats, 8x slingshots (e/w) THE THANG: 1) Press Inverted Pyramid (5 sets) – L (3x), R (3x), L (2x), R (2x), L (1x), R (1x) 2) Snatch Test Pop Quiz (5 sets) [We broke up the sets to 5x/5x towards the end, but still got in the full 100] – L (10x) – R (10x) 3) Forearm Gassers (4 sets) – Farmer’s carries (90 sec.) 4) Goblet/Merkin Ladder (3 revolutions) – Goblet squat (8x) [Decrease 2x each time] – Merkins (4x) [Increase 2x each time] 5) Hinge Circuit EMOM – Sumo DL (10x) – SLDL (5x e/s) – Heavy swings (10x) – Sumo DL (10x) MARY: Joined forces with The Rock and an outsized yeti of a man led us in glutebridges, canoes, and LBCs ANNOUNCEMENTS: – Brew Ruck (5/25), Savage Rack (June-ish?), Blood Drive (June) COT: Hoover took us out in the COT

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