Swift Ladder part 3 – Parking Deck

Swift Ladder part 3 – Parking Deck

Date: 2024-09-17 AO: run Q: citgo PAX: bratwurst, fleetwood, midriff, Wolverine, soft_pretzel, @sirtophamhat FNGs: None COUNT: 7
WARMUP: Mile warm up to Parking Deck THE THANG: “Tropical Storm” Helen couldn’t slow us down – but she did divert us over to the parking deck for a relatively dry ladder workout of: 3x 5 mins with 2 min recovery 3x 3 mins with 1 min recovery 1x 1 min of AOG/AYG/AOC (Alexandria O. Cortez?) bratwurst ran hard and called out the pleasant :four_leaf_clover: smell :woozy_face: that we ran through each set Wolverine showed off his Ironman training and looked strong :muscle: midriff overcame the fartsack and looked like a cheetah the last interval soft_pretzel and fleetwood – fresh off of BRR, making the deck elevation look easy sirtophamhat – charging hard on the sets and after a “where did sirtophamjat go” – he reemerged to finish strong voodoo and flipper braved the rain :rain_cloud: and hopefully returned MARY: ANNOUNCEMENTS: See ya next week same time same channel COT:

🌧️

Date: 2024-09-17 AO: fast-twitch Q: Alf PAX: Alf, ductwork, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 4
WARMUP: jog out with Astro (Kyle Kirchhoff) so he could warm up before PT session THE THANG: track work with ductwork and some 800s and 400s COT: with Turkey Leg who was out doing turkey_leg things at high rates of speed.
Thanks for the takeout DW.

Post Monsoon beat down

Date: 2024-09-17 AO: bagpipe Q: Hawkeye PAX: wildturkey, Rudy, FlexSealer, wingman, Roulette, Palmolive, kirby FNGs: None COUNT: 8
WARMUP: Easy mosey while we picked up Rudy coming in hot SSH, IW, Hillbillies, mountain climbers, Peter, Parker, and Merkin down dogs. THE THANG: Mosey to Rushmore lake. 3X – One group performed called exercise while 2nd group ran lap. Mosey to turf field for brutal 4 corners with plank jacks, jump, lunges, LBCs and walking Merkins. Burpee’s in the middle. MARY: Finished with bonus burpees ANNOUNCEMENTS: congrats to Roulette, Wild Turkey and Starch for competing in a mega-ruck Saturday. COT:

A skunky crowd

Date: 2024-09-17 AO: skunk-works Q: Mountain Momma PAX: Smokey, ChickenWing FNGs: None COUNT: 3
WARMUP: the usual THE THANG: lots of legs and farmers carries MARY: this and that ANNOUNCEMENTS: Dahlia Grove run – runsignup.com/Race/DAHLIAGROVE/Page/howtologmiles COT: praying for Annie Cage, peace and unity in the country

Chapter 1 – Done!

Date: 2024-09-17 AO: 3rdf-timekeeper Q: bratwurst PAX: kirby, soft_pretzel, citgo FNGs: None COUNT: 4 A little concerned at first when we arrived at Panera to see Kirby being led away in the dark by 2 women. Turns out they recognized his F3 shirt, thought he was trustworthy, and needed directions to the CVS amongst the confusing 4 corners of Ballantyne. He played tour guide for a few minutes.
Once Kirby marked himself safe and we had coffee / sweet tea and bagels, we got down into Chapter 1.
So, we’re doing Chapter 2 next week… YHC has an outline already, so can lead it.

Pain in the $&@£>#^^££

Date: 2024-09-16 AO: swole Q: The Worm PAX: Floyd, flipper, Uncle Leo, voodoo, Nada FNGs: 1 Nada COUNT: 5
WARMUP: synovial stretches, low slow squats
THE THANG: Week 6 of Bells & Bags.
KB’s Hang Clean 3 x 6 High Pull / Squat 3 x 6 Double Thrusters 3 x 10
Sandbags Alternating EMOM. Pair up alternating between exercises & 10 swings (alternating single and double)
5 min. Front squats – 8 reps 5 min. Switch lunge – 8 reps 4 min. Lateral Throw – 10 total
Complex – Flynncinerator. 1 sets as time was against me. 10 reps. Dbls. Swing. Front Squat. Seesaw press. BO Row. Merlin ( a rare event, half Merkin & half porpoise.
2 beat down for Floyd, nice work. Enjoy the land of fromage.
MARY: nada ANNOUNCEMENTS: Blood drive COT: YHC take out.

3 for threes

Date: 2024-09-16 AO: firestarter Q: wingman PAX: Rudy, das_boot FNGs: None COUNT: 3 It was 2 until 530 and we got das_boot. Three is not the number we were looking for but we got after it anyways. WARMUP: SSH, IW, Hillbillys, Potato Picker (Hippie :fartsack: ), Windmill THE THANG: Run up blakeney heath wishing Franky and kirby would be there waiting. #nope. Do merkins and squats on the way to the playground.
3 Rounds of 3 Stations: 10 pullups (timer) Merkins Dips
School Rocks! 3 Sets of 5 1. Curls 2. Presses 3. Tricep Extensions 4. Rock Squats 5. Bent-over ROw
Back down the hill with Mary 1. LBC 2. Dolly 3. Flutter
Cold Therapy Step-ups 3 Sets of Two: 1. 20 Stepups 2. 10 Derkins 3. MARY at Launch 1. LBCs 2. Rollover Crunches ANNOUNCEMENTS: – Terror Trails
COT: – Take your energy and use it to help someone else around you.

out and back on the Flat Branch

Date: 2024-09-16 AO: blakovery Q: bratwurst PAX: bratwurst FNGs: None COUNT: 1 0510 – solo 0514 – solo 0515.00 – solo Let’s do an Out and Back in the Flat Branch neighborhood. Good tunes 🎵🎶

Old Man Chubby

Date: 2024-09-16 AO: chubby-hubby Q: baracus PAX: Mr Brady, stonecold, geraldo, turkey_leg, baracus FNGs: None COUNT: 5
WARMUP: Running THE THANG: Running slightly faster MARY: Still running ANNOUNCEMENTS: Blood drive – Friday, Oct 4 at Windyrush Make sure you write your Slackblast COT: It was an old man run today. War daddy – Mr Brady 55 War baby – Baracus 51 The rest – 52

College Game Day Pre-Game

Date: 2024-09-14 AO: the-rock Q: jet_fuel PAX: ductwork, geraldo, jet_fuel, Floyd, Snuka, O’Tannenbaum, Toto, poptart, Floyd FNGs: 1 Floyd COUNT: 9
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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