Implements
Date: 2024-11-02 AO: _sob Q: soft_pretzel PAX: C3P0, Franky, kirby, teddyf3, Roulette FNGs: None COUNT: 6 WARMUP: Slight jog to let C3PO park, then 20 SSH, 15 MC, 10 Windmills, 10 merkins, all IC. THE THANG: First 20 minutes – run point to point with stops for Mary, planks, etc. End at playground for 3x pull ups and big boi sit ups. Next 40 minutes – return to parking lot and bust out sandbag, cinder block, and 4 kettlebells. Rotate through each implement with a run in between. We got through four rounds, each focused on a muscle group – chest, back, arms, legs. MARY: LBCs, flutters, peter parkers. ANNOUNCEMENTS: Please sign up for Jingle Bell Run to support Arthritis Foundation. Details are in SOB channel or ask Roulette or Wild Turkey. COT: We brought it together with Chicken Run which had a great turnout. Thanks PAper Jam for the take out and big group at Chick Fila. Including Midriff and his four kids. Thanks everyone.
Piper Glen and back
Date: 2024-10-29 AO: fast-twitch Q: hopper PAX: Astro (Kyle Kirchhoff), Benny, turkey_leg, wildturkey, Mr. Brady FNGs: None COUNT: 5 5 Fast Twitchers ran a choose your own adventure route after a proper veteran disclaimer by Hopper. WARMUP: None THE THANG: Run through Piper Glen neighborhood by way of bevington to SCMS and back via Raintree by Hopper, Mr. Brady & Wild Turkey. While Benny & Astro chose a much more coming off of injury 5k route with some speed work mixed in. Turkey Leg joined us at the end for COT ready to crush NYC Marathon this weekend. MARY: none ANNOUNCEMENTS: Christmas party details coming soon. COT: Hopper with the strong takeout
#Spreadsheet Error#
Date: 2024-11-02 AO: olympus Q: Krzyzewski PAX: voodoo, Mountain Momma, The Worm, ickey_shuffle, Floyd, Unplugged, Omaha FNGs: None COUNT: 8 As we embark on a new month and new program, the pax were greeted by near idyllic weather conditions. Cool temps and cloudy skies set the stage for a uniquely structured beatdown today. While Total Tension took its proper toll, the pax were gracious to humor YHC with the remainder of the weinke. While the directive from the spreadsheet said to end with 100 swings, we took the scenic route with a variety of lifts and carries. As YHC was recalculating the totals, if you give credit for the hi-pulls, we did eventually eclipse the 100 swing mark in the back half. Solid mumblechatter and good numbers posting today made for a solid pump. 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) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Presses and Renegade Rows to 5x a piece (and then ladder down) while keeping the Cleans and Squats at 1x each 2) Pelosi Ladder 3) 6/5/4 Combo (6 sets or 3x e/s) – Lawnmower row (6x) – Hi-Pulls (5x) – Snatches (4x) 4) Human Complex (5 sets) – Swings (10x) | Goblets (10x) | Merkins (2x) – Subtract 2x goblets and add 2x merkins each set 5) Various and sundry double KB carries (farmer, racked, waiter, etc.) MARY: Static holds for 30 sec. total each side and then ran outta time before the ol’ glutebridge ANNOUNCEMENTS: – F3 merch orders are live! Order a hat so the pax can finally meet the minimum order threshold and heads are no longer cold – Holiday party is being planned…for some unknown date…at some unknown time…at some unknown place – stay tuned – We lift up – Prayers for Runstopper’s family friend, who is dealing with a house fire and 2.0 with severe burns; prayers for healing and financial support – Also, we lift up our brothers not present today and for those dealing with emotional and physical pain – Unplugged graciously is taking the lead next week at Olympus for an even more intense Total Tension beatdown…YHC will catch you in two weeks! COT: Runstopper took out the combined groups
Annual Q at the Rock
Date: 2024-11-02 AO: the-rock Q: MARTA PAX: Runstopper, Mildew, O’Tannenbaum, geraldo, Alf, hopper, Mr. Magoo, Tuna, gummy, limey, todo FNGs: None COUNT: 12 MUMBLECHATTER: There was some. Namely the Q nearly showed late after losing his key to the Xterra (rip 2008 highlander). I had quite the kettlebell workout (carries as a timer if you must know) lined up. Plus I had to move high_tide s flag from my yard.
The PAX reminded me why i prefer kettlebell workouts on Saturdays. They provide way too much feedback and input on the workout. None of it is worth a damn.
Hopefully other Pax will add to the chatter but good news.. I did find my car key so no locksmith needed.. I’m sure you were worried.
THE THANG: Mosey to the circle! 15 x ssh 15 x iw 15 x lss 15 x hillbilly 15 x mtn climbers 15 x Peter parkers 20 x lbc Stretch
Mosey to 5 Knolls. A punishment on the q for imbibing too much last night and @cesar recommended it. 3 rounds 5 burpees at top 20 lbcs at bottom
20 lbcs 20 dollys 20 Boone crunches
Lunge walk, marry, jumpsuits and backwards runs at each cul de aac on the way back to church rockpile.
Partner up Rockbased called exercise while other partner rifle carries around the circle x3 Curls Triceps Squats Tuna shows up 30 min late.
Flutter Press x2 Skull crusher x2
Mosey to hotbox Dips x25 Air press X 25 x2 Mosey back with star jumps and road humps
Hill sprints with backwards jog +Glute bridge finish! About 3 miles
ANNOUNCEMENTS Christmas party Gear order Woodson Bradley is running for state senate and is infact a woman. (Hawkeye s M) consider reviewing her platform before voting.
COT Runstopper takes us out Prayers for family friend dealing with a house fire and 2.0 with severe burns. Potential gofundme link forrthcoming
The PAX reminded me why i prefer kettlebell workouts on Saturdays. They provide way too much feedback and input on the workout. None of it is worth a damn.
Hopefully other Pax will add to the chatter but good news.. I did find my car key so no locksmith needed.. I’m sure you were worried.
THE THANG: Mosey to the circle! 15 x ssh 15 x iw 15 x lss 15 x hillbilly 15 x mtn climbers 15 x Peter parkers 20 x lbc Stretch
Mosey to 5 Knolls. A punishment on the q for imbibing too much last night and @cesar recommended it. 3 rounds 5 burpees at top 20 lbcs at bottom
20 lbcs 20 dollys 20 Boone crunches
Lunge walk, marry, jumpsuits and backwards runs at each cul de aac on the way back to church rockpile.
Partner up Rockbased called exercise while other partner rifle carries around the circle x3 Curls Triceps Squats Tuna shows up 30 min late.
Flutter Press x2 Skull crusher x2
Mosey to hotbox Dips x25 Air press X 25 x2 Mosey back with star jumps and road humps
Hill sprints with backwards jog +Glute bridge finish! About 3 miles
ANNOUNCEMENTS Christmas party Gear order Woodson Bradley is running for state senate and is infact a woman. (Hawkeye s M) consider reviewing her platform before voting.
COT Runstopper takes us out Prayers for family friend dealing with a house fire and 2.0 with severe burns. Potential gofundme link forrthcoming
Hill Work
Date: 2024-11-01 AO: mountain-goat Q: Spammer PAX: Spammer, gullah, retread, lois, jello, wildturkey, kilowatt, Pele, sledge FNGs: None COUNT: 9 4 Walkers / Ruckers did their own thing.
WARMUP: 1 Mile Warmup Run to the bottom of New SlimFast Hill. THE THANG: 30/30/1’s Starting from the bottom of the hill, run for 30 seconds, recover. Run for 30 seconds, recover. Run for 1 minute, recover. Repeat four times. MARY: 1 Mile relaxed effort to get back to launch ANNOUNCEMENTS: Gear Order Available COT: Spammer
WARMUP: 1 Mile Warmup Run to the bottom of New SlimFast Hill. THE THANG: 30/30/1’s Starting from the bottom of the hill, run for 30 seconds, recover. Run for 30 seconds, recover. Run for 1 minute, recover. Repeat four times. MARY: 1 Mile relaxed effort to get back to launch ANNOUNCEMENTS: Gear Order Available COT: Spammer
Candy Scraps
Date: 2024-11-01 AO: the-brave Q: Hippie PAX: bunker, frasier, Polly, soft_pretzel, Franky, Odd Job, midriff, fire_hazard, SweetWater FNGs: None COUNT: 10
WARMUP: SSH, potato pickers
THE THANG: Country Club run with exercises and a few parking decks tagged on the end. Tunnel rocks for a few weighted exercises. We got 5 miles in total.
Cadence counting was suspect to say the least. A lot of feedback cards were submitted to YHC right from the jump.
MARY: flutters, dolly, Rosalitas – 20 reps on the 4 count
ANNOUNCEMENTS: – – for davinci tomorrow park near Chase bank because of the early voting crowd – be on the lookout for Thanksgiving day fun. Pigskins are likely :football: COT:
WARMUP: SSH, potato pickers
THE THANG: Country Club run with exercises and a few parking decks tagged on the end. Tunnel rocks for a few weighted exercises. We got 5 miles in total.
Cadence counting was suspect to say the least. A lot of feedback cards were submitted to YHC right from the jump.
MARY: flutters, dolly, Rosalitas – 20 reps on the 4 count
ANNOUNCEMENTS: – – for davinci tomorrow park near Chase bank because of the early voting crowd – be on the lookout for Thanksgiving day fun. Pigskins are likely :football: COT:
The Date is 10/31
Date: 2024-10-31 AO: the-phoenix Q: Hippie PAX: wildturkey, Roulette FNGs: None COUNT: 3
WARMUP: potato pickers, SSH THE THANG: Alternating rep counts of 10 & 32.
3 laps with 6 exercise stations. 31 reps Mercans, mosey to next station, 10 reps of squats, mosey to next station, 31 reps mtn climbers, etc.
18 total different exercises.
Mosey to the covered concrete pad. 6 exercises.
Run to the baseball fields for some more Mary MARY: flutters, LBC, dolly, Rosalita…done throughout the workout ANNOUNCEMENTS: Roulette inspired to bring back a new take on TurkeyJam COT:
WARMUP: potato pickers, SSH THE THANG: Alternating rep counts of 10 & 32.
3 laps with 6 exercise stations. 31 reps Mercans, mosey to next station, 10 reps of squats, mosey to next station, 31 reps mtn climbers, etc.
18 total different exercises.
Mosey to the covered concrete pad. 6 exercises.
Run to the baseball fields for some more Mary MARY: flutters, LBC, dolly, Rosalita…done throughout the workout ANNOUNCEMENTS: Roulette inspired to bring back a new take on TurkeyJam COT:
Nemo – November Begins!
Date: 2024-11-01 AO: nemo-resideo Q: F3 Elsa PAX: The Worm, Roulette, kirby, Loogie FNGs: None COUNT: 5 WARMUP: Plate shuffle to make sure everyone had weight to carry. Roulette stepped up to add an extra 30 pounds – and proceeded to set the pace!
THE THANG: Standard Elsa route minus the back 9 (and all the spiders). Did some troll scouting but no easy trails to the tunnels, will bookmark that idea for next Q. Did an extra lap around Broken Egg to hit 3 miles exactly.
Big shout out to Loogie for the guest appearance!
MARY: Who’s that?
ANNOUNCEMENTS: Touch football Thanksgiving morning 7am – Roulette to send out the deets.
THE THANG: Standard Elsa route minus the back 9 (and all the spiders). Did some troll scouting but no easy trails to the tunnels, will bookmark that idea for next Q. Did an extra lap around Broken Egg to hit 3 miles exactly.
Big shout out to Loogie for the guest appearance!
MARY: Who’s that?
ANNOUNCEMENTS: Touch football Thanksgiving morning 7am – Roulette to send out the deets.
Tricks & Treats
Date: 2024-10-31 AO: peak-51 Q: Spammer PAX: beaver, lois, gullah, Spammer FNGs: None COUNT: 4 WARMUP: Sharon Towers, Arm Circles and Good Morning Nashville stretches over by CBT. THE THANG: We had a large wooden dice. We had cards, we had exercises. Each pax rolled their dice to determine “their” exercise. We each then drew cards to determine how many reps of said exercise were to be performed. Aces were worth 1, Kings 13. Each pax continued until we ran out of cards. At which point we re-shuffled the deck and we each re-rolled the dice to get a new exercise. We repeated this process 4-5 times until time was over and we joined up with sparta. MARY: H2H with sparta before time expired. COT: Orange Whip
All Hallows Eve
Date: 2024-10-31 AO: the-devils-turn Q: flipper PAX: Alf, citgo, voodoo, Joker, fletch, frasier, Polly, grasshopper, hairball, fleetwood, flipper, Garcia F3 FNGs: None COUNT: 12 Big crowd for the warmup at 0500 with a couple additional PAX for the main event. It was a mix of paces including some intervals, strides, and EZ miles. Welcome back Garcia!
WARMUP: PreRun THE THANG: t-shirt MARY: nope ANNOUNCEMENTS: gear orders, BUY A HAT! COT: Thanks to fleetwood for taking us out (I think that’s right)
WARMUP: PreRun THE THANG: t-shirt MARY: nope ANNOUNCEMENTS: gear orders, BUY A HAT! COT: Thanks to fleetwood for taking us out (I think that’s right)