Rock Walk
Date: 2024-08-07 AO: the-maul Q: super trooper PAX: markettimer, Rudy, Odd Job, midriff, teddyf3, patent_pending FNGs: None COUNT: 7
WARMUP: standard THE THANG: 3 Pax rucked it while 4 Pax took pet rocks for a tour of Stonecrest. MARY: air humper overload all around ANNOUNCEMENTS: COT:
WARMUP: standard THE THANG: 3 Pax rucked it while 4 Pax took pet rocks for a tour of Stonecrest. MARY: air humper overload all around ANNOUNCEMENTS: COT:
unintentional leg day
Date: 2024-08-07 AO: anvil Q: hoover PAX: Point Break, Snuka, deep_dish, Mr. Magoo, Erin Brokavich, Pilgrim, Circuit City, Floor Slapper FNGs: None COUNT: 9 9 men did not skip leg day at Anvil.
WARMUP: textbook stuff.
THE THANG: Hot box for dips and Lil’ Baby Hazes. 10, 15, 20 then run to the last garbage can and back, followed by people’s chair w/air presses. Rinse a repeat but with declining reps 20, 15, 10.
Legs not thoroughly smoked enough, it was speed bump suicides along the back of the parking lot. Squats and CCDs, start at 5 and increase reps by 2 for each speed bump ending at 25 reps. When we ran out of speed bumps we stopped at the baseball field and the far end of the parking lot.
MARY: Was nowhere to be found. She must be chasing a pole vaulter in France.
ANNOUNCEMENTS: Mental Toughness Monday status next Monday. Astro and Dosey Doe have a zoom call setup on how to build mental toughness.
COT: Please keep your fellow pax in your prayers. – Unplugged’s sister is starting cancer treatment – The Worm’s mother in law is going for her 6th hip replacement in a year plus cancer treatment – Sensei’s family needs prayers with the recent passing of his wife Julie
WARMUP: textbook stuff.
THE THANG: Hot box for dips and Lil’ Baby Hazes. 10, 15, 20 then run to the last garbage can and back, followed by people’s chair w/air presses. Rinse a repeat but with declining reps 20, 15, 10.
Legs not thoroughly smoked enough, it was speed bump suicides along the back of the parking lot. Squats and CCDs, start at 5 and increase reps by 2 for each speed bump ending at 25 reps. When we ran out of speed bumps we stopped at the baseball field and the far end of the parking lot.
MARY: Was nowhere to be found. She must be chasing a pole vaulter in France.
ANNOUNCEMENTS: Mental Toughness Monday status next Monday. Astro and Dosey Doe have a zoom call setup on how to build mental toughness.
COT: Please keep your fellow pax in your prayers. – Unplugged’s sister is starting cancer treatment – The Worm’s mother in law is going for her 6th hip replacement in a year plus cancer treatment – Sensei’s family needs prayers with the recent passing of his wife Julie
Breezy
Date: 2024-08-07 AO: wamrap Q: mcgee PAX: rachel, Alf, mcgee FNGs: None COUNT: 3 3 Amigos gathered for some 4 corners WAMRAP. Lots of burpees and admiring the storm clouds rolling in.
Get moving
Date: 2024-08-07 AO: sacs Q: fire_hazard PAX: wildturkey, geraldo FNGs: None COUNT: 3 Three men went fast and did exercises at SACs today. Since YHC skipped BRR training today we had to get the miles in. WARMUP: None THE THANG: Hustle up and down the hills of Raintree stopping every .25 miles for exercises. We cycled through the following 10 Burpees, 20 Bent over rows, 20 squats, 20 overhead press. MARY: no time ANNOUNCEMENTS: None COT: be greatful for everyday, remember those who have lost family and friends
Swift Cummunity slog!
Date: 2024-08-06 AO: run Q: fleetwood PAX: bratwurst, frasier, Gold Digger, flipper, Wolverine, citgo, purell, retread, fire_hazard, wildturkey, goonie, tagalong, soft_pretzel, brisket FNGs: None COUNT: 15
WARMUP: Mile out to Ballantyne Corporate close to CH for dynamic exercises. THE THANG: 800’s starting from Community House Road and Ballantyne Commons. Roughly 5K pace for half mile(Upper Rd) then recovery at a little slower than 10K pace to new entrance Ballantyne Ridge H S. Repeat back. 2 repetitions would get you 4mi. Long grades made for some difficulty maintaining pace.🥵 6:05 return. Almost all made it back to COT on time. MARY: ANNOUNCEMENTS: look for CPR training COT:
WARMUP: Mile out to Ballantyne Corporate close to CH for dynamic exercises. THE THANG: 800’s starting from Community House Road and Ballantyne Commons. Roughly 5K pace for half mile(Upper Rd) then recovery at a little slower than 10K pace to new entrance Ballantyne Ridge H S. Repeat back. 2 repetitions would get you 4mi. Long grades made for some difficulty maintaining pace.🥵 6:05 return. Almost all made it back to COT on time. MARY: ANNOUNCEMENTS: look for CPR training COT:
Wrapped!
Date: 2024-08-06 AO: 3rdf-timekeeper Q: bratwurst PAX: frasier, citgo, Gold Digger, soft_pretzel FNGs: None COUNT: 5 Slow Productivity is wrapped. We talked about few of the questions posted, but what impacted me for this type of topic is “how / when will I implement any of the tools of this book”.
Next week 8/13 – 2nd F week. Talk about ideas for next topics if you’d like, but would be great to have Roulette Hippie Palmolive Gump and others back to engage. As the last chapter of Slow Productivity talked about the Inklings en.wikipedia.org/wiki/The_Inklings- a consistent tight-knit group of men can push each other to new goals.
Bring book ideas on Tuesday, August 20th!
Next week 8/13 – 2nd F week. Talk about ideas for next topics if you’d like, but would be great to have Roulette Hippie Palmolive Gump and others back to engage. As the last chapter of Slow Productivity talked about the Inklings en.wikipedia.org/wiki/The_Inklings- a consistent tight-knit group of men can push each other to new goals.
Bring book ideas on Tuesday, August 20th!
At Least 2 of Us Got Better
Date: 2024-08-06 AO: bagpipe Q: war_eagle PAX: Starch FNGs: None COUNT: 2
WARMUP: Standard warmup THE THANG: Mosey up through the Ballantyne Village condo complex stopping at every speed bump (3) for 5 burpees.
At the neighborhood fountain that is basically a large potted plant stop for station work. P1 runs around the town square fountain area while P2 does exercise then flapjack. As a team total of 100 split leg lunges, 150 incline merkins and 200 lbc’s.
Mosey to the big screen in Ballantyne Village for station 2. P1 runs out and touches the Ballantyne Arch while P2 does exercise then flapjack. As a team total of 100 squats, 150 dips and 200 Rosalita’s.
Mosey to Duckworths parking lot for 7’s. 6 burpees then run to wall for 1 v-up then climb up and over wall back to start. 5 burpees then run to wall for 2 v-ups then up and over the wall…etc, etc, etc.
Back to launch right at 6:15.
MARY: She was there. ANNOUNCEMENTS: – Wolverine noted the importance of learning CPR. – Clear your storm drains for impending weather. COT: Where was everyone? Starch crushed it and carried YHC along but that’s the burden of being 20ish years younger. Way to come out and get better Starch!
WARMUP: Standard warmup THE THANG: Mosey up through the Ballantyne Village condo complex stopping at every speed bump (3) for 5 burpees.
At the neighborhood fountain that is basically a large potted plant stop for station work. P1 runs around the town square fountain area while P2 does exercise then flapjack. As a team total of 100 split leg lunges, 150 incline merkins and 200 lbc’s.
Mosey to the big screen in Ballantyne Village for station 2. P1 runs out and touches the Ballantyne Arch while P2 does exercise then flapjack. As a team total of 100 squats, 150 dips and 200 Rosalita’s.
Mosey to Duckworths parking lot for 7’s. 6 burpees then run to wall for 1 v-up then climb up and over wall back to start. 5 burpees then run to wall for 2 v-ups then up and over the wall…etc, etc, etc.
Back to launch right at 6:15.
MARY: She was there. ANNOUNCEMENTS: – Wolverine noted the importance of learning CPR. – Clear your storm drains for impending weather. COT: Where was everyone? Starch crushed it and carried YHC along but that’s the burden of being 20ish years younger. Way to come out and get better Starch!
Carmel Estates Field Trip
Date: 2024-08-06 AO: _area-51 Q: poptart PAX: Grits, Erin Brokavich, Tuna, puddin_pop, spackles, jet_fuel, marge, Snuka, Bootlegger, deep_dish, Ziploc, Brandi FNGs: None COUNT: 13 A little warmup at church followed by partner work and rocks. Then mosey down to Carmel Estates for a very deceiving hand release merkins round at each street light. Mosey back to launch with some core and dips thrown in. Prayers to Sensei and his family, and Flatiron
Old Faces
Date: 2024-08-05 AO: blakovery Q: frasier PAX: bunker, Chopper, kirby, Polly, fletch, midriff, gumbo FNGs: None COUNT: 8 We had some old faces Chopper kirby bunker Polly, one new face fletch, one trip to the woods midriff and one returning face gumbo
This workout was H-E double hockey stick
Date: 2024-08-05 AO: swole Q: Unplugged PAX: flipper, voodoo, The Worm, Uncle Leo FNGs: None COUNT: 5 WARMUP: SSH LSS-Deep High Pulls Pryer Squat Arm Circles Phelps arm flappy thing
THE THANG:
1. 9 minutes of Hell – no rest, straight through. All hate given to the Q. – 1H Swing (l/r) 30/30 – 1H Clean (l/r) 30/30 – 1H Snatch (l/r) 30/30 – 1H Press (l/r) 30/30 – Rev Lung (l/r) 30/30 – RDL (l/r) 30/30 – Swing Burpee 1:00 – Plank 1:00 – Thruster (l/r/) 30/30
1/1 min Recover -Heavy Rack Walk (Uncle Leo scoffed at my use of the term ‘recovery’)
2. Armor Building Complex (ABC) – EMOM – 7 rounds 2 DB Cleans 1 DB Press 3 DB Front Squats
1/1 min Recover -Heavy Farmers
3- Humane Burpee 7 rounds 15 2HSW, 7 GB squats, 7 Merkins, 15-6-6, 15-5-5…15-1-1
MARY: PAX pick your own adventure. a) Waiter carry or b) HBH and elbow plank.
ANNOUNCEMENTS: Next Monday zoom call on mental toughness. Look for the link. COT: YHC took us out.
Thanks for the chance to lead. This was one of those ‘it looks easy on paper, I better have more exercise to fill time’. UMMM NO! This was hard out of the gate and the humidity had a blast of spicy pepper. The cardio was intense…..don’t ever think we 0.0 meatheads don’t get the HR rolling. Great work Men!
-UP
THE THANG:
1. 9 minutes of Hell – no rest, straight through. All hate given to the Q. – 1H Swing (l/r) 30/30 – 1H Clean (l/r) 30/30 – 1H Snatch (l/r) 30/30 – 1H Press (l/r) 30/30 – Rev Lung (l/r) 30/30 – RDL (l/r) 30/30 – Swing Burpee 1:00 – Plank 1:00 – Thruster (l/r/) 30/30
1/1 min Recover -Heavy Rack Walk (Uncle Leo scoffed at my use of the term ‘recovery’)
2. Armor Building Complex (ABC) – EMOM – 7 rounds 2 DB Cleans 1 DB Press 3 DB Front Squats
1/1 min Recover -Heavy Farmers
3- Humane Burpee 7 rounds 15 2HSW, 7 GB squats, 7 Merkins, 15-6-6, 15-5-5…15-1-1
MARY: PAX pick your own adventure. a) Waiter carry or b) HBH and elbow plank.
ANNOUNCEMENTS: Next Monday zoom call on mental toughness. Look for the link. COT: YHC took us out.
Thanks for the chance to lead. This was one of those ‘it looks easy on paper, I better have more exercise to fill time’. UMMM NO! This was hard out of the gate and the humidity had a blast of spicy pepper. The cardio was intense…..don’t ever think we 0.0 meatheads don’t get the HR rolling. Great work Men!
-UP