Cerebral Wameap

Cerebral Wameap

Date: 2024-08-21 AO: wamrap Q: poptart PAX: Alf, Orange Whip, double_e, rachel, Horsehead, Mile High, Clinger FNGs: None COUNT: 8 Well thought out, perfectly planned Wamrap with hand release merkins, RDLs, knee tucks, Mike Tysons, jump squats and dragonflies. And a few burpees sprinkled in. Hit me up if you want any free snorkeling tips on your next vacation.

Garage Fun

Date: 2024-08-20 AO: the-brave Q: fire_hazard PAX: wildturkey, Hippie, teddyf3, Gruden, kirby, Only fans, abengale FNGs: None COUNT: 7 It is finally cooling off. Let’s go to a hot sweaty garage to hang out. WARMUP: Head to the parking lot near the garage for some SSH, Windmill, and Merkins THE THANG: Go to the garage. Start on floor one with one burpee at one end then on sit-up at the other. Head up to the second floor and get two burpees and head down the stairs. Do one burpee and one sit up on the first floor. Two burpees two sit-ups on the second floor. Then do three burpees on the third floor, back down the stairs to the first floor, two on the second three on the third and head back down……….. Keep going until you hit 8.
This took us the whole time. I had more planned but all we did was this garage B.S the whole time. MARY: built in ANNOUNCEMENTS: Go to Panera COT: YHC

531!

Date: 2024-08-20 AO: swift Q: fleetwood PAX: fletch, soft_pretzel, fire_hazard, bunker, midriff FNGs: None COUNT: 6
WARMUP: (some pre-ran at 5) warm up around the bullring ending up almost a mile in at Harney for dynamic stretching movements. THE THANG: one mile Rushmore loop course. 5-4-3-2-1 threshold intervals. 5min threshold/tempo pace with half the time recovery (2.5min). Then 4 with 2min recovery and so on… Reverse direction and start a new set. Almost made it to the 1min interval by COT. MARY: ANNOUNCEMENTS: COT:

Smokerise Suicides

Date: 2024-08-20 AO: fast-twitch Q: Orange Whip PAX: Dosey Doe, Benny, turkey_leg, flipper, voodoo, frasier, Orange Whip, Alf FNGs: None COUNT: 8 Great temps forthcoming all week and today was no exception.
Giving 8 fellas credit for running the hills of Raintree today but 3 guys did their own thing (TL, Frasier, Dosey).
For the main event 5 of us did suicides on Smokerise using the lamp posts as our turning points. There were quite a few lamps.
Then with 35 mins left we went down Windbluff for more hills. With 10 mins left we made the full circle back to launch just in time.
Altogether over 6 miles for everyone with some stretching mixed in.
Voodoo and Flipper got in a pre-run with 2 strong miles prior to launch leaving just before 5.
Flipper was running with a purpose (porpoise?) today and had some anger in his stride blasting sub 8s over 9 total miles :open_mouth:
Voodoo is in his yearly slim stage and also hitting some fast times.
Alf was enjoying the gentle ganja breeze in the valleys of Windbluff and kept looping back for Benny even after Benny had already caught up. Pretty sure he’s at Taco Bell right now. Pretty sure the next song I write is going to be called “Ganja Breeze”.
Benny has been pushing through some constant pain but will be visiting Whiplash today. Still praying that he goes “all in” and replaces his bones with whatever Wolverine has.
Joker was a HC but he’s probably off running a marathon at the Brace Y right now.
As promised, no hands on the ground but we did have to call a hand check on Alf every so often.
No crotch pizza was eaten during today’s run, Flipper put most of his expensive gear on after the workout, not the elevation I thought but still got some good hills in today.
Great work by all and thanks Benny for the opportunity to lead.
No announcements but next June there’s at 90 minute WAMRAP celebrating Alf and McGees 50th and 40th birthdays. Never too soon to HC.
Prayers to Astro to heal up quickly, Sensei’s family for the loss of his wife Julie, all those training hard for races and right now for health and safety on the road.

kettlebell leg day

Date: 2024-08-20 AO: skunk-works Q: Mountain Momma PAX: Smokey, lex_luthor, none FNGs: 1 none COUNT: 3 It was time for a leg day kettlebell workout at SkunkWorks. Some mumble chatter about bad knees, covering ourselves in scent for hunting and having jelly legs. WARMUP: SSH, imperial walkers, Sharon towers, run a lap THE THANG: Lots of legs – 2 rounds of 2 sets of 8 reverse lunges each side, 10 somersault squats, 10 sissy squats Couple of easy sprints between rounds Some hurdle work, duck walks, tib raises and monster walks Spartacus, 1 round. So 1 minute of exercise followed by 10 seconds of rest Goblet squats Mountain climbers Single arm swings Lawnmowers T push-ups Lunges / lateral lunge Pull throughs Lunge with a twist Lateral lunge/ curtsey lunge Two hand overhead press / pushpress
MARY: Smokey called heels to heaven, Lex called glute bridge into WW2 situps, I called Freddy Mercury
ANNOUNCEMENTS: Fundraiser 5k this Saturday for the Charlotte rescue mission and community matters cafe, Charlotte Crusade Fri 9-20 Bojangles arena at 7
COT: Prayers for (I can’t remember her name) struggling with carpal tunnel, her husband and son are both experiencing strange health issues, Barbara who is battling cancer, and Men to stand up and be more than going to church on Sunday Christians

Explosive spreadsheet

Date: 2024-08-19 AO: swole Q: The Worm PAX: Uncle Leo, voodoo, flipper, Nada FNGs: 1 Nada COUNT: 4
WARMUP: Synovial stretch / low slow squat with / lunge with twist
THE THANG: DBL Push Press 3×8 Sumo squat jump 3×10 Modified Bruce Complex 3×6 – swing – American swing – goblet squat
Bags / KB Alternating EMOM A: Ground to OH. 5 reps B: 3 x Swing / High Pull / Snatch B2: Front-Back / Back-front. 5 x 5
Complex (If time permits) Armor Building. 3 sets only
MARY: nada
ANNOUNCEMENTS: mental toughness discussion at 8 (Zoom).
COT: YHC- “Be good to one another”

Full moon

Date: 2024-08-19 AO: chubby-hubby Q: Cheese Curd PAX: Spammer, Mr Brady, stonecold, hopper FNGs: None COUNT: 5
WARMUP: nope THE THANG: 5:15 crew was Oona and I for the hills. Eventually we saw Spammer, so assuming he left 5:30 although in a different direction than MB, SC and Hopper.
MARY: nope ANNOUNCEMENTS: none COT: thanks @hopper for taking us out. Good to have some cool mornings!

Rocking and Running

Date: 2024-08-14 AO: the-maul Q: war_eagle PAX: Jitterbug, kirby, wingman, madison, ToeJam, Winn Dixie FNGs: None COUNT: 7
WARMUP: Mosey around the theater and warm up there to give time for late comers Kirby and Jitterbug. THE THANG: Head to the Murderhorn stopping at the cul-de-sac neighborhood. P1 runs one way and P2 the other for 10 hand slap merkins at middle and finish. Down to rockpile for a lifting rock. Grinder series with group 1 doing curls, group 2 dips at the pavilion and group 3 the timer running between. Halfway thru changed to bent over rows and butt sit squats. Back up the Murderhorn with 5 merkins at each light. 5 good morning burpees back at launch because the nice lady walking her dog told us good morning. MARY: Not really today. ANNOUNCEMENTS: Happy hour at OMB (it was a good time) Iron Sharpener Wednesdays at Starbucks (Trader Joes) at 6:30. Welcome FNG “Winn Dixie” was aptly named because his first job was a bagger at a grocery store. COT: Strong work by all who got lots of rock work and over 2 miles.

EMOM to exhaustion

Date: 2024-08-17 AO: olympus Q: flipper PAX: Unplugged, voodoo, Uncle Leo, Emoji, Wabbit, Cheese Curd, flipper, The Worm, FiremanEd FNGs: None COUNT: 9 Day 3 of the first week of Bell ‘n Bag, man YHC forgot how much of a slobberknocker of a program this is. Was good to be back in the gloom after missing Monday & Wednesday, but what a helluva to get back into it.
Was awesome to have Fireman Ed with us, an old stalwart of A51 visiting from his newish home in GA. Was also kinda ok to have Cheese Curd visit the best hourlong gear workout in the region, but he could have left his never ending smack talk at Stonehenge… speaking of which the man triple downed today, talk about a motor!
WARMUP: the usual culprits THE THANG: KB movements – Switch Hand Swings 3X20, Clean and Press 3X6 a side, Swing Squats 5X10 was a real cloud pleaser.
SB EMOM: A minutes were: Hang Clean & Press 3minX10 Rotational Reverse Lunges 3minX10 DL->Clean->Squat->Press 5minX4 or 5
B minutes were low slow merkins 10, 8,6
Long carries of waiter to rack then suitcase MARY: boat canoe, glute bridge, elbow plank ANNOUNCEMENTS: mental toughness Mondays COT: shared w/ men of TheRock, YHC took us out

2015 Workout

Date: 2024-08-17 AO: stonehenge Q: soft_pretzel PAX: Cheese Curd, f3bigtuna, lex_luthor, soft_pretzel, teddyf3, wildturkey FNGs: None COUNT: 6 Given my switch to DaVinci and Swift in the late teens, my Qs of Bagpipe and Stonehenge always take people back. WARMUP: located in the hotel parking lot much to Wild Turkeys chagrin. He also apparently doesn’t like SSH anymore and does this weird walking into people thing during Imperial Walkers. THE THANG: triple nickel, Jack Webb, 11s, partner hand slap merkins, ponds, Mary, hill sprints, pull ups on fitness trail. Very 2015 MARY: yes ANNOUNCEMENTS: none COT: thanks Lex for the takeout and everyone’s encouragement. Great group to work out with today.

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