(We) Need Never Get Old
Date: 2025-07-30 AO: meathead Q: voodoo PAX: MARTA, Alf, ickey_shuffle, Fotomat, Unplugged, Uncle Leo, Focker, taggart, Toto, Orange Whip, flipper, voodoo, stonecold FNGs: None COUNT: 13 YHC arrived at 0522 for the second Wednesday in a row and the parking lot was already filling up with the broga crew. There were Meatheads but also other random cars nearby. Being half asleep, I didn’t think much more about it.
WARMUP: the usual – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Synovial Circles (forward and back)
THE THANG: – From the current program: 20:00 EMOM of 5 snatches and 8 merkins, switching sides every minute – Single bell carries – racked and overhead – Complex: 8:00 EMOM of clean and press into an overhead reverse lunge x 3, switch sides every minute – 50 unbroken heavy swings – every time you put the bell down, add 5 more swings
ANNOUNCEMENTS: 1. Horsey Half Marathon and Ruckathon on Saturday at 0600. Show up at 0530 and Orange Whip will be making a big announcement at 0545. 2. Dads’ Camp will be at Camp Thunderbird the weekend of 8/15-8/17. Get signed up, your kids will love it!
Moleskine: The song “I Need Never Get Old” by Nathaniel Rateliff came on the radio on my way home from the workout and I thought it would make a perfect title for this backblast given my transition into #respect land today.
We’re all growing older, but that doesn’t mean you have to “get” old. Your eyes might not work as well, you might have more aches and pains but getting old is a choice. Getting out there and moving your body will keep you young. Hanging out with a bunch of friends and busting each other’s balls while getting stronger or faster will keep you young. Choosing not to sit on the couch when your kids ask you to play will keep you young. While these choices may be harder in the moment, you shouldn’t let that stop you. You start aging the minute you start taking the easy path. When you choose to do that is up to you.
Thanks to Orange Whip, Alf, Focker, and Stone Cold for coming to Meathead when I know that’s not their usual Wednesday AO or they’re on IR. Thanks to the SACS crew and their fearless leader Cheese Curd for converging with us (and to Starch who is still dealing with sleep deprivation!). And thanks to the kettlebell regulars that keep me posting week after week. I can honestly say that I would not be doing this after almost 12 years if it weren’t for all of you.
COT: YHC took us out with a short and not particularly eloquent prayer. I believe we had 23 total pax with the Anvil and SACS pax.
WARMUP: the usual – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Synovial Circles (forward and back)
THE THANG: – From the current program: 20:00 EMOM of 5 snatches and 8 merkins, switching sides every minute – Single bell carries – racked and overhead – Complex: 8:00 EMOM of clean and press into an overhead reverse lunge x 3, switch sides every minute – 50 unbroken heavy swings – every time you put the bell down, add 5 more swings
ANNOUNCEMENTS: 1. Horsey Half Marathon and Ruckathon on Saturday at 0600. Show up at 0530 and Orange Whip will be making a big announcement at 0545. 2. Dads’ Camp will be at Camp Thunderbird the weekend of 8/15-8/17. Get signed up, your kids will love it!
Moleskine: The song “I Need Never Get Old” by Nathaniel Rateliff came on the radio on my way home from the workout and I thought it would make a perfect title for this backblast given my transition into #respect land today.
We’re all growing older, but that doesn’t mean you have to “get” old. Your eyes might not work as well, you might have more aches and pains but getting old is a choice. Getting out there and moving your body will keep you young. Hanging out with a bunch of friends and busting each other’s balls while getting stronger or faster will keep you young. Choosing not to sit on the couch when your kids ask you to play will keep you young. While these choices may be harder in the moment, you shouldn’t let that stop you. You start aging the minute you start taking the easy path. When you choose to do that is up to you.
Thanks to Orange Whip, Alf, Focker, and Stone Cold for coming to Meathead when I know that’s not their usual Wednesday AO or they’re on IR. Thanks to the SACS crew and their fearless leader Cheese Curd for converging with us (and to Starch who is still dealing with sleep deprivation!). And thanks to the kettlebell regulars that keep me posting week after week. I can honestly say that I would not be doing this after almost 12 years if it weren’t for all of you.
COT: YHC took us out with a short and not particularly eloquent prayer. I believe we had 23 total pax with the Anvil and SACS pax.
RESPECT- Voodoo Birthday Convergance
Date: 2025-07-30 AO: sacs Q: Cheese Curd PAX: wildturkey, Starch, Roulette, Dora, geraldo FNGs: None COUNT: 6 WARMUP: the plan was to leave no man behind. So at 5:15, roll out to Calvary for a mini convergence
THE THANG: 5:21 no time to waste, load up and head out.
Ruck and Sandbag 4 rounds total Walk from cars to the other side of the church and every 2 mins: 10 thrusters, 10 merkins, 20 ruck swings
3 rounds 100 yrd (or so) bear hug carry 16 sandbag ground to over shoulder (8 per side) 20 overhead presses
2 rounds of the following as we rucked back to the cars 10 ruck get ups (5 per side) 20 ruck lunges
MARY: yeah, we got some to rest in-between
ANNOUNCEMENTS: Horsey Half
COT: voodoo with the take out prayer- Happy birthday brother!!
Roulette is now carrying 40lbs in is ruck. Yes, I give him crap, but dude is accelerating! geraldo was keeping YHC honest today and like always keeping track of reps and exercises Dora had become a regular again, great to see the consistency and proof that the gloom is always here when you’re ready….to come back wildturkey fresh off work/vacation/work and getting after it. Somewhat concerned we were doing the same thing all morning and yes, we all did 20 squats Starch still on baby duty, but made it out. Finally able to get his sweet girl sleeping thru the night… for now. Some regular baby stuff that we all kind of forgot, but all remember.
Another reminder how blessed we are to be able to exercise and fellowship all before 7am
Last but not least… flipper thanks for the invite MARTA and Unplugged thanks for the coffee.
Focker slacker…
THE THANG: 5:21 no time to waste, load up and head out.
Ruck and Sandbag 4 rounds total Walk from cars to the other side of the church and every 2 mins: 10 thrusters, 10 merkins, 20 ruck swings
3 rounds 100 yrd (or so) bear hug carry 16 sandbag ground to over shoulder (8 per side) 20 overhead presses
2 rounds of the following as we rucked back to the cars 10 ruck get ups (5 per side) 20 ruck lunges
MARY: yeah, we got some to rest in-between
ANNOUNCEMENTS: Horsey Half
COT: voodoo with the take out prayer- Happy birthday brother!!
Roulette is now carrying 40lbs in is ruck. Yes, I give him crap, but dude is accelerating! geraldo was keeping YHC honest today and like always keeping track of reps and exercises Dora had become a regular again, great to see the consistency and proof that the gloom is always here when you’re ready….to come back wildturkey fresh off work/vacation/work and getting after it. Somewhat concerned we were doing the same thing all morning and yes, we all did 20 squats Starch still on baby duty, but made it out. Finally able to get his sweet girl sleeping thru the night… for now. Some regular baby stuff that we all kind of forgot, but all remember.
Another reminder how blessed we are to be able to exercise and fellowship all before 7am
Last but not least… flipper thanks for the invite MARTA and Unplugged thanks for the coffee.
Focker slacker…
It Can Happen
Date: 2025-07-30 AO: wamrap Q: O’Tannenbaum PAX: O’Tannenbaum FNGs: None COUNT: 1 WARMUP: mosey to HGI for :hankey: THE THANG: Run Ardrey Kell from Prov to end with Merkins and LBCs. 3 miles MARY: LBCs ANNOUNCEMENTS: no COT: OT took it out….It can happen. A beautiful morning and only one guy shows up. Solo workout starts and ends lonely, but always glad I did it.
The Green isn’t Grass
Date: 2025-07-29 AO: swift Q: bratwurst PAX: flipper, gumbo, Wolverine, Hippie, kirby, madison, Gump, soft_pretzel FNGs: None COUNT: 9 WARMUP: around and around the Brixham “Green”, which… Is a fake grass (turf) green. We tried the warm-up drills on the Green, but don’t think it’s a keeper. Softer than pavement, but just a little too weird perhaps.
THE THANG: – 3 rounds of 200m run, recover back to start, 200m run, recover back to start, 400m run, shorter recovery (about the same time as the 400m run) over to start the next round. – 1.5mi Progression Run where the goal was to run each 0.5mi lap 10 seconds faster each time (or 5 seconds faster for each half lap – your estimate). With time compressed to keep the goal of getting to COT on time (normal format is 2.0mi), most PAX started way too fast at 8-9:00/mi pace for the first lap, which meant 2nd lap was at least 7:40, and third lap was 7:20. Many dipped lower. Tough in this heat.
ANNOUNCEMENTS: Most Chicken Run and Paper Trail will be converging to Horsey Half Marathon on Saturday, however, at least tuck will keep the :chicken: :runner: alive.
COT: Gump reminded us that each moment of life is precious and use the opportunities presented to share the “Good News” of the Gospel of Jesus Christ. Props to kirby and others who head lock kotters into coming back out. YHC took us out.
THE THANG: – 3 rounds of 200m run, recover back to start, 200m run, recover back to start, 400m run, shorter recovery (about the same time as the 400m run) over to start the next round. – 1.5mi Progression Run where the goal was to run each 0.5mi lap 10 seconds faster each time (or 5 seconds faster for each half lap – your estimate). With time compressed to keep the goal of getting to COT on time (normal format is 2.0mi), most PAX started way too fast at 8-9:00/mi pace for the first lap, which meant 2nd lap was at least 7:40, and third lap was 7:20. Many dipped lower. Tough in this heat.
ANNOUNCEMENTS: Most Chicken Run and Paper Trail will be converging to Horsey Half Marathon on Saturday, however, at least tuck will keep the :chicken: :runner: alive.
COT: Gump reminded us that each moment of life is precious and use the opportunities presented to share the “Good News” of the Gospel of Jesus Christ. Props to kirby and others who head lock kotters into coming back out. YHC took us out.
Burpees – The PAX Pleaser
Date: 2025-07-29 AO: bagpipe Q: wingman PAX: Roulette, Blue Tent, taggart, wildturkey, Pilgrim, Hawkeye FNGs: None COUNT: 7 Warm-up (7 minutes): – Mosey (2 minutes): Yog over towards the Artificial Turf – SSH (Side Straddle Hops) (20 IC): In cadence. – Imperial Walkers (20 IC): In cadence. – Daisy Pickers (10): Touch toes with opposite hand. – Downward Dog, Mountain Climbers
The Thang (30 minutes) – “Bagpipe Beatdown Blitz” This will be a series of “rounds,” each consisting of a cardio burst followed by a strength circuit. Round 1: Cardio Blast & Upper Body Grind (8 minutes) – Mosey to Artificial Turf Park – Circuit 1 (3 rounds, 1-minute work, 15-second transition between exercises): – Burpees (60 seconds): Full burpee (squat, plank, merkin, jump). Modify with step-back burpees if needed. – Dips (60 seconds): Focus on good form. – Plank Shoulder Taps (60 seconds): Maintain a stable plank, tapping opposite shoulder. – Lap around Turf Round 2: Cardio Charger & Lower Body Burn (8 minutes) – Mosey back to the starting point (1 minute) – Circuit 2 (2 rounds, 1-minute work, 15-second transition between exercises): – Squat Jumps (60 seconds): Explosive squat, landing softly. Modify with air squats. – Lunges (alternating legs) (60 seconds): Focus on 90-degree angles in both knees. – Calf Raises (60 seconds): Stand on balls of feet, raise heels. – Lap Round 3: Cardio Sprint & Core Crusher (8 minutes) – Mosey to a different area (e.g., a grassy patch) (1 minute) – Circuit 3 (1 rounds, 1-minute work, 15-second transition between exercises): – Mountain Climbers (60 seconds): Fast knees to chest in plank. – Big Boy Sit-ups (60 seconds): Full sit-up, touching toes. – Flutter Kicks (60 seconds): Lie on back, legs straight, flutter kick just above the ground.
Mosey To Launch – Dolly (25 IC): – American Hammers (20 IC):
Announcements All SOBs AOs closed on Saturday. Converge on McHorsey. There will be all kinds of options for workouts and support if you aren’t doing the (un)official event.
Reach out to those you haven’t seen in a while in the gloom. It works ask gumbo. Keep asking.
Prayers for Gump and family.
The Thang (30 minutes) – “Bagpipe Beatdown Blitz” This will be a series of “rounds,” each consisting of a cardio burst followed by a strength circuit. Round 1: Cardio Blast & Upper Body Grind (8 minutes) – Mosey to Artificial Turf Park – Circuit 1 (3 rounds, 1-minute work, 15-second transition between exercises): – Burpees (60 seconds): Full burpee (squat, plank, merkin, jump). Modify with step-back burpees if needed. – Dips (60 seconds): Focus on good form. – Plank Shoulder Taps (60 seconds): Maintain a stable plank, tapping opposite shoulder. – Lap around Turf Round 2: Cardio Charger & Lower Body Burn (8 minutes) – Mosey back to the starting point (1 minute) – Circuit 2 (2 rounds, 1-minute work, 15-second transition between exercises): – Squat Jumps (60 seconds): Explosive squat, landing softly. Modify with air squats. – Lunges (alternating legs) (60 seconds): Focus on 90-degree angles in both knees. – Calf Raises (60 seconds): Stand on balls of feet, raise heels. – Lap Round 3: Cardio Sprint & Core Crusher (8 minutes) – Mosey to a different area (e.g., a grassy patch) (1 minute) – Circuit 3 (1 rounds, 1-minute work, 15-second transition between exercises): – Mountain Climbers (60 seconds): Fast knees to chest in plank. – Big Boy Sit-ups (60 seconds): Full sit-up, touching toes. – Flutter Kicks (60 seconds): Lie on back, legs straight, flutter kick just above the ground.
Mosey To Launch – Dolly (25 IC): – American Hammers (20 IC):
Announcements All SOBs AOs closed on Saturday. Converge on McHorsey. There will be all kinds of options for workouts and support if you aren’t doing the (un)official event.
Reach out to those you haven’t seen in a while in the gloom. It works ask gumbo. Keep asking.
Prayers for Gump and family.
Coburn Hill Repeats
Date: 2025-07-29 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Alf, Benny, lex_luthor, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 5 Benny writing this slack blast on behalf of our Q Astro (Kyle Kirchhoff) WARMUP: After a veteran disclaimer given by Astro who swapped dates with Christmas for dealing with a sick M off we wet with lots of grunts towards Coburn(particularly by Benny and Alf saying that taking 51 to Coburn is easier then doing Raintree). Couple breaks were given to collect the six with merkins and planks along the way to the intersection of Brownes Pond Lane and Coburn after a 1.85 warm up. THE THANG: Pretty simple up the halfpipe to first stop sign on Coburn, run all the way back to the stop sign on Brownes Pond. Rinse and repeat till 5:55. Most Pax got 2-3 rounds in, after input from the pax we took 51 back to launch with time for many to do pro’s mile loops at the end. Some stretching at the end before Astro called time at 6:15. MARY: none ANNOUNCEMENTS: Great to see turkey_leg and lex_luthor back in the fold at FT, Horsey Half this weekend. See slack for details. COT: Astro with the takeout.
FNGs and Feline Handlers
Date: 2025-07-29 AO: the-rock Q: poptart PAX: geraldo, Alf, Runstopper, Snuka, Mr. Magoo, O’Tannenbaum, Limey, Turner, Hooch FNGs: 2 Turner, Hooch COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Bringing the heat
Date: 2025-07-28 AO: firestarter Q: madison PAX: kirby, madison, Hawkeye, Odd Job, wildturkey FNGs: None COUNT: 5 WARMUP: Mosey to the alley stopping at each streetlight for a warmup exercise/COP SSH x 20 IW x 15 LSS x 20 Moroccan Night Club x 20 Runners Stretch THE THANG: Head over to the cinder blocks for called exercises with a recovery run of approx 50yds out & back O/H press x 20 Front shoulder raise x 20 Pull Overs x 20 Lunges x 10 each leg RDL x 10 each leg Calf Raise x 20 (sets of toes pointed straight ahead / in / out) Standing Russian Twist x 10 each side Bench press x 30 Louganis x 10 Return blocks & mosey to stairs by yoga studio 2 sets of supine pull-ups x 10 reps Return to launch for 2 min of light stretching MARY: yep ANNOUNCEMENTS: Horsey fundraiser COT: prayers for Friends & family experiencing health challenges (apologies for not remembering names)
My legs hate me
Date: 2025-07-28 AO: swole Q: voodoo PAX: Unplugged, Fotomat, flipper, Floyd, Toto, Uncle Leo, voodoo, ickey_shuffle FNGs: None COUNT: 8 It was already soupy when I pulled into Calvary this morning. Unplugged and Uncle Leo were doing their broga exercises. I sat in my car as long as I could, delaying the inevitable onslaught of humidity. 5 other pax pulled in (with Flipper coming in at about 5:31am).
WARMUP: – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Prying squats x 2
THE THANG: – The main event from today’s workout was 20:00 EMOM of the Armor Building Complex (Double Clean x 2, Double Press x 1, Double Front Squat x 3). Everyone was told to challenge themselves given the low rep count and rest (although the rest was insufficient toward the end). – Double static holds – :20 overhead/:20 racked/:20 farmer (with shrugs) x 2 rounds – 5 x reverse lunges per side (suitcase the weight), 5 x double bell deadlift, 10 x heavy 2-handed swings x 3 rounds
MARY: 1:00 elbow plank and 1:00 glute bridge
ANNOUNCEMENTS: Horsey Half Marathon/Ruckathon will be on 8/2 at 0600. Come on out and put in some horribly hilly miles. Dads’ Camp will be 8/15-8/17 at Camp Thunderbird.
COT: Unplugged took us out in COT.
WARMUP: – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Prying squats x 2
THE THANG: – The main event from today’s workout was 20:00 EMOM of the Armor Building Complex (Double Clean x 2, Double Press x 1, Double Front Squat x 3). Everyone was told to challenge themselves given the low rep count and rest (although the rest was insufficient toward the end). – Double static holds – :20 overhead/:20 racked/:20 farmer (with shrugs) x 2 rounds – 5 x reverse lunges per side (suitcase the weight), 5 x double bell deadlift, 10 x heavy 2-handed swings x 3 rounds
MARY: 1:00 elbow plank and 1:00 glute bridge
ANNOUNCEMENTS: Horsey Half Marathon/Ruckathon will be on 8/2 at 0600. Come on out and put in some horribly hilly miles. Dads’ Camp will be 8/15-8/17 at Camp Thunderbird.
COT: Unplugged took us out in COT.
Dragons and Humidity
Date: 2025-07-28 AO: base-camp Q: Point Break PAX: Dora, Smash, Mr. Magoo, O’Tannenbaum, geraldo, Limey FNGs: None COUNT: 7 The Thang
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.