First footy of the year
Date: 2025-01-05 AO: soccer Q: Orange Whip PAX: Joshua M Belony, jrr_tolkien, Orange Whip, Christmas, f3-simba, Phil Britto, BobbyFischer, National Treasure, Kellen Dargle, Jose Varela, Mile High, Aiden, Tormund,, Danny FNGs: 1 Danny COUNT: 14
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Meet The New Managemanr
Date: 2025-01-04 AO: _sob Q: Cheese Curd PAX: wildturkey, Cooter2, lex_luthor, Rehab, ToeJam, Bombay FNGs: None COUNT: 7 Going Heavy
WARMUP: well since the entire crew either preran or prerucked, not much of a warm up was needed. So grab a sandbag that you are comfortable with. But first IW, SSH, runner stretch- merkin, michael Phelps, and slow potato pickers.
THE THANG: Sandbag 2 rounds 15 then 10
1) 15/ 10 Cleans 15/10 Tricep 15/10 Big Boy Sit ups with SB – Shoulder carry 1 lap
2) 15/10 Over head press 15/10 reverse lunges per side 15/10 slick burpees with jump over – Shoulder carry 1 lap 3) 15/10 Bent over rows 15/10 Shoulder to shoulder press 15/10 Deadlifts – Shoulder carry 1 lap 4) 15/10 curls 15/ 10 back Squats 15/10 Standing push press – Shoulder carry 1 lap 5) 15/10 Thrusters 15/10 Dead overs 15/10 overhead burpees
Run 1 larger loop and repeat
MARY: oh, we got Mary!
ANNOUNCEMENTS: nothing COT: thanks Lex for the take out and years of service.
Promise was made for gear, but lack of preparation, we just used sandbags and a recycled winkie… looked a lot like a SACS q. I will do better next month! But I also expect the Pax to show up. This crew crushed a pre workout and then another 60 mins. Let’s grow these numbers. It’s cold but not that cold.
Everyone put up with my lackluster Q. Mistakes were made, music was questionable, many ate the dust from Lex’s oversized sandbag. I sure did!
WARMUP: well since the entire crew either preran or prerucked, not much of a warm up was needed. So grab a sandbag that you are comfortable with. But first IW, SSH, runner stretch- merkin, michael Phelps, and slow potato pickers.
THE THANG: Sandbag 2 rounds 15 then 10
1) 15/ 10 Cleans 15/10 Tricep 15/10 Big Boy Sit ups with SB – Shoulder carry 1 lap
2) 15/10 Over head press 15/10 reverse lunges per side 15/10 slick burpees with jump over – Shoulder carry 1 lap 3) 15/10 Bent over rows 15/10 Shoulder to shoulder press 15/10 Deadlifts – Shoulder carry 1 lap 4) 15/10 curls 15/ 10 back Squats 15/10 Standing push press – Shoulder carry 1 lap 5) 15/10 Thrusters 15/10 Dead overs 15/10 overhead burpees
Run 1 larger loop and repeat
MARY: oh, we got Mary!
ANNOUNCEMENTS: nothing COT: thanks Lex for the take out and years of service.
Promise was made for gear, but lack of preparation, we just used sandbags and a recycled winkie… looked a lot like a SACS q. I will do better next month! But I also expect the Pax to show up. This crew crushed a pre workout and then another 60 mins. Let’s grow these numbers. It’s cold but not that cold.
Everyone put up with my lackluster Q. Mistakes were made, music was questionable, many ate the dust from Lex’s oversized sandbag. I sure did!
Wait, Horsehead is a Deacon!?
Date: 2025-01-04 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, The Worm, Mountain Momma, taggart, ickey_shuffle FNGs: None COUNT: 7 On January 4th, in the year of our Lord, 2025, let the record show that seven pax triumphed over fartsackdom by choosing discomfort in the pursuit of self-improvement. No PRs were likely posted today, but as James Clear once said, “[i]ntensity makes a good story. Consistency makes progress.” And progress was made today. Despite sub-freezing temps, mumblechatter fueled the pax, as we put in the reps and put another one in the history books. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Modified “Moving Target” – All sets follow the same format of cleans / presses / squats; each set starts with 5x of one element (which then ladders down 3x and then 2x for the subsequent sub-sets), while the other elements stay at 1x each – Single bell used and then the same sub-set is repeated with the other arm – Set A – ladder down on presses (5x / 3x / 2x) – Set B – ladder down on squats (5x / 3x / 2x) – Set C – ladder down on cleans (5x / 3x / 2x) 2) Pelosi Ladder 3) OH Tension (3 sets) – Single bell and start with 3x of each element (but keep windmill as 1x as the finisher); add 1x to each element for each set up to 5x (except for the windmill) – Snatches, OH rev lunge, OH squat, and windmill (1x) (1x through e/s) 4) EMOM of Stuff (12 min.) – A: Swings (15x) – B: Lawnmowers (6x e/s) – C: SLDL (6x e/s) – D: Merkins (10x) 5) Carries (~10-12 min.) – Single bell – suitcase, racked, waiter, and some lunges for good measure MARY: Nope. SUPERLATIVES: The following superlatives were earned today: – Ickey: Most shocking statement (re: I’m a 47 year old man and went to Costco for the first time this week) – Flipper: Best recipe provided (not sure if YHC was just hungry, but those meatballs sound amazing) – Taggart: Boldest arrival to the gear workout – Mountain Momma: Best use of non-traditional gear at a gear workout (i.e., PVC pipe) – MARTA: Most flack received for supporting professional sports of a major American city – The Worm: Hottest tip given (re: New Costco coming in Indian Land with liquor options) – Krzy…Coach K: Oddest placement of frost on a workout jacket ANNOUNCEMENTS: – Blood drive for Metro today, but you’re probably already too late. Area 51 blood drive is TBD – pester MARTA for details – Consistency is hard…But, don’t get down on yourself if you deviate from whatever you’re pursuing. It’s a good time to remember the wise words of Mookie Betts (see below). Always remember to believe in yourself. COT: Joined up with The Rock and Mountain Momma took out the collective group
The rock Saturdays!
Date: 2025-01-04 AO: _area-51 Q: Tuna PAX: geraldo, Focker, THE Rug Doctor, madison, Mr. Magoo, ductwork, O’Tannenbaum, Tuna FNGs: None COUNT: 8 We covered 3.6 miles and stayed warm with Four corners, pavilion stop, wall sits, rock work, Jacob’s ladder, triple nickel, and ended with some Mary for abs!
The Rock Saturdays
Date: 2025-01-04 AO: the-rock Q: Tuna PAX: ductwork, Focker, geraldo, madison, Mr. Magoo, O’Tannenbaum, THE Rug Doctor, Tuna, None today FNGs: 1 None today COUNT: 9 We covered 3.6 miles and stayed warm with Four corners, pavilion stop, wall sits, rock work, Jacob’s ladder, triple nickel, and ended with some Mary for abs!
Flying Thru The Bowl
Date: 2025-01-04 AO: chicken-run Q: Paper Jam , Chopper PAX: Kielbasa, Flip Phone, toolbag, drive_by, jrr_tolkien, midriff, kirby, Astro (Kyle Kirchhoff), bratwurst, Doublemint, Paper Jam, Rob Rosenthal – Drive By, Circuit City FNGs: None COUNT: 11 We ran 10 miles. Some more some less. Next week we up it to 11. See you then.
Discipline = freedom
Date: 2025-01-04 AO: davinci Q: Roulette PAX: Starch, Palmolive, das_boot, Reaper FNGs: None COUNT: 5 WARMUP: Mosey to target, get the blood flowing and warm up from the 25 degree weather start… SSH, IW, runner stretch, downward dog, cobra
THE THANG: Window shopping alternating 20x merkins 20x LBCs 10x wall jumps, PAX calls it round of Mary Light pole work alternating 10x squats 10x Carolina dry docks 2 rounds cinder block work, curls, overhead presses, rows, floor presses, flutters Yoga studio 3 rounds , 30 sec wall sit, 15x plank jacks Playground 2x rounds, 20x dips, 10x supine, decline, split squat, jump ups MARY: she was with us all the way ANNOUNCEMENTS: lots of events coming up COT: it’s not easy getting up every morning, but that’s what we are here for, to motivate and encourage each other to be better men for everyone in our lives
THE THANG: Window shopping alternating 20x merkins 20x LBCs 10x wall jumps, PAX calls it round of Mary Light pole work alternating 10x squats 10x Carolina dry docks 2 rounds cinder block work, curls, overhead presses, rows, floor presses, flutters Yoga studio 3 rounds , 30 sec wall sit, 15x plank jacks Playground 2x rounds, 20x dips, 10x supine, decline, split squat, jump ups MARY: she was with us all the way ANNOUNCEMENTS: lots of events coming up COT: it’s not easy getting up every morning, but that’s what we are here for, to motivate and encourage each other to be better men for everyone in our lives
Week 1 – Ultimate
Date: 2025-01-03 AO: ufo-ultimatefriz Q: MARTA , Victoria PAX: Spikeball, Victoria, Yeti, Shank, Spyglass, Fruity Pebbles, Slumdog, Steve Hall, MARTA, sweeney_todd, Crawdad, Biden, pink eye FNGs: None COUNT: 13 Yellow defeats pink by 1. PINK: FRUITY PEBBLES YETI SPIKEBALL CRAWDAD FRESHMEAT PINK EYE VICKY
YELLOW: SHANK SWEENEY TODD MARTA BIDEN SLUMDOG SPYGLASS
YELLOW: SHANK SWEENEY TODD MARTA BIDEN SLUMDOG SPYGLASS
First Goat of ‘25
Date: 2025-01-03 AO: mountain-goat Q: slim_fast PAX: Benny, fleetwood, retread, Sensei, slim_fast, Spammer, wildturkey, gullah, Insomniac, Mounds FNGs: None COUNT: 10 WARMUP: Assorted dynamic stretching on Strawberry. THE THANG: Hilly route up Raintree to Four Mile Creek, followed by a jaunt on Whitethorn. Option to continue through to Raintree or reverse course back to Four Mile Creek. Close to 5 miles and 500 feet of elevation gain. A great way to start 2025 at MG! MARY: Cool down stretching instead. ANNOUNCEMENTS: None COT: Slim Fast
The Cold Didn’t Stop Us … But the Fence May Have
Date: 2025-01-03 AO: centurion Q: Point Break PAX: Snuka, Mr. Magoo, Cheese Curd, Hawkeye, Pilgrim, taggart FNGs: None COUNT: 7 Here’s what went down.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.