CMS Teacher Workdays 🙄

CMS Teacher Workdays 🙄

Date: 2023-11-06 AO: chubby-hubby Q: baracus PAX: hoover, Broken Arrow, Spammer FNGs: None COUNT: 4 3 runners and 1 rucker worked off last week’s Halloween candy. The Ghost was sighted, Chester was not.
Spammer ran in and ran home. Baracus bailed early, something about getting home early to not take his kids to school.
Spammer took us out.

Boy Cows, Cocks

Date: 2023-11-06 AO: _area-51 Q: Hops PAX: Floor Slapper, Emoji, spackles, Mr. Magoo, thunder_road, O Tannenbaum, Snuka, Icarus FNGs: None COUNT: 9 More mileage than the pax anticipated for one of my Q’s. 2.5 miles? No clue how far we went. We ran to Davie Park and apparently did some things very similar to @hopper Q last week. So you can read his slackblast. Icarus was Larry Birding for most of the workout as did Spackler on the run back to the AO. Hand-release merkins, some burpees, rock work, Walthar N’Djaiye, etc, etc. Mumblechatter fairly calm this morning other than occasional Emoji quip. Floor Slapper and OT arrived prior to 0530…didn’t set their clocks back the full hour, apparently. Thunder & Magoo were gracious hosts as usual. Grateful for them tapping me to Q…that seems to be the only time I post. Need to change that! Snuka, readying himself for retirement, was gathering intel for planning of some sort of tropical trip. Prayers for Icarus’ fiancĂŠe for her health and that of their baby on the way. Grateful for this fellowship. “I guess it comes down to a simple choice, really. Get busy living, or get busy dying.” – Andy Dufresne

A few ♠️♦️♣️♥️ short of a full deck

Date: 2023-11-06 AO: firestarter Q: Palmolive PAX: Rudy, Franky, Rousey, C3P0 FNGs: None COUNT: 4.3 Happy to see some faces I haven’t seen in a while, and have a familiar one crash the last third of the workout. If you’re reading this, think about if you’ve posted this week…if not, make it a priority to get out in SoB land at least one of the next 5 days.
Then do it next week.
And the week after.
And the week after…and…
WARMUP: Mosey around Burtons and back to Jeni’s. Pick out a nice patch of fall grass for potato pickers, IWs, plank, mountain climbers, and Peter Parkers. Head over to the fountains between Shake Shack and Brixx for a surprise.
THE THANG: Coupons and a weighted vest ready for deck of death. ♥️ = laps around Jeni’s; ♣️ = Jim Braddocks;♦️ = forward lunges (2 as 1); ♠️ = blockees…left the 🃏 in there so that if you pull it, you have to wear the weighted vest for the next exercise.
Total chaos ensued as we all got great poker hands, but it left us with no time to get through the deck. Did about 1/3.
MARY: Jim Braddocks are a nice variation for BBs
ANNOUNCEMENTS: If you’re in town, sign up for PAXgiving on Saturday this week!!! Franky on Q at Da Vinci that morning, so double down for some good 1st and 2nd F.
COT: Just by showing up, we’re making things better for those around us. Make sure you show up.

Snowmobile

Date: 2023-11-06 AO: stonehenge Q: snowflake PAX: ToeJam, wildturkey FNGs: None COUNT: 3 Snowflake orchestrated a full-body workout at Stonehenge AO, proving that even after 20 marathons, he’s still got the stamina to inspire. With Wild Turkey’s fiery motivation and Toe Jam’s determination, we’re reviving attendance one burpee at a time. 🏃‍♂️💪❄️

Offseason with bells

Not a pillar of fire but guidance nonetheless

As we complete our current program and before we start our next one in January, site and workout Qs may be feeling some anxiety. “Wait, I have to make a playlist AND plan the workout??” No, no, mon frere; we wouldn’t leave you wandering on your own. This isn’t a bootcamp workout. While not quite a pillar of fire, we do have some guidance to get you out of the wilderness, if not fully out of the tall grass.

For the interim weeks between the spreadsheeted programs, we’ll utilize the below themes. Each workout for that week will meet or exceed the prescribed minimum. The workout Q will have latitude to structure the workout however he desires to achieve these minimums and may include any other (reasonable) exercises he deems appropriate.

Workout minimums:

  • Weeks 1 & 2 (Nov 5-18): 200 swings (single arm, two hand, alternating, start/stop – Q’s choice, except “American”)
  • Weeks 3 & 4 (Nov 19-Dec 2): 60 presses (each arm, both arms, single, double – Q’s choice) and 60 lunges (reverse, forward, with presses, etc.)
  • Weeks 5 & 6 (Dec 3-16): 80 squats (goblet, front squats, whatever – Q’s choice)
  • Weeks 7 & 8 (Dec 17-30): 100 snatches (please, no doubles nor the 5:00 snatch test – otherwise, Q’s choice)
  • Any remaining workouts until the new spreadsheet program begins: any of the above

Ideas to consider, beyond the minimums:

  • On lower body-focused days (i.e., swings and squats), throw in some lighter upper body or whole body work.
  • On upper body-focused days (i.e., presses), throw in some lighter lower body or whole body work.
  • Snatches are the “tzar” of KB exercises, so don’t be afraid to sprinkle in a handful in any workout.
  • Loaded carries are always a good idea.
  • Merkins, explosive merkins, deep KB merkins are all good. As are reasonable (volume, distance, intensity) sprints.
  • Ab wheel (Let’s all get one. They’re about $10 most anywhere.)
  • Mobility is something we could all use more of – Turkish Getups <insert groans> always work well here.
  • “Little and often for the long haul” is a good mantra to keep in mind. Try not to destroy the pax today; let’s all come back ready for the next workout.

Robert Russell is his name

Date: 2023-11-04 AO: olympus Q: Krzyzewski PAX: mighty_mite, The Worm FNGs: None COUNT: 3 Greeted by a frosty morning, three pax escaped the fartsack and chose to pickup and put back down heavy things. Though nary a pax sat perched atop an iron sphere, we tried to honor Pelosi with a playlist of solid modern and classic rock hits and synovial circles a-plenty. A good bit of mumblechatter regarding football, rugby, and the nipping cold. We finished out Ickey’s spreadsheet with a mix of activities and went off menu for the balance of the workout. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x single-handed swings THE THANG: 1) Ickey Circuit (5 sets) – Two-handed swings (20x) – Lawnmowers (8x e/s) – Goblet squats (10x) – Snatches (5x e/s) 2) Double Carries – Farmers – Waiter/suitcase (switch halfway) – Farmers – Double rack 3) Alternating EMOM (10 min) – Clean & press (3x e/s) – Merkins (10x) 4) Circuit Two (2 sets) – High pulls (5x e/s) – Thrusters (5x e/s) – SLDL (8x e/s) …Then the men of the Rock came through and we quickly transitioned into Mary for the last 10 mins… MARY: We went around the circle for a variety of legs and core cool down ANNOUNCEMENTS: – Holiday party coming in December – Prayers for pain unseen and unspoken – we’re all carrying something we’d rather not expose. If you’re hurting, reach out and likewise be open and receptive if others are getting weary on the journey. Let’s finish this year strong. Set the tone for the men in this community and be an example of manifested potential COT: -Ductwork took us out

Winter is coming!

Date: 2023-11-03 AO: centurion Q: Rawhide PAX: Preschool, Emoji, margo, Snuka, snowflake, Pilgrim, Rousey, Icarus, Project Z FNGs: None COUNT: 10 WARMUP: SSH/Merkins/Hillbillies/Mountain Climbers THE THANG: Little music, little running, little left by the end. Rocks were raised so were calves. Dips and dry docks. Bluetooth struggled with the cold…so did a few Pax early in the workout. ANNOUNCEMENTS: Prayers for Emily as she struggles with a never ending bout of nausea during her pregnancy.

Who still gets a newspaper?

Date: 2023-11-03 AO: kevlar Q: hoover PAX: poptart, Orange Whip, Rudy FNGs: None COUNT: 4 The Yeti was tapped to Q for Alf, who never Qs anything outside of WAMRAP anymore.
WARMUP: Run around the parking lot, do warmup exercises.
THE THANG: Ask how many streetlights line the entrance to the church, get told a random number, in this case 10, decide we’re going to do 10’s merkins/squats with a stop at each light. Try not to get run over by the lady delivering three newspapers to the front door of the church. Find out there are 12 lights and Rudy decides to find a port-o-john to laugh off the pax’s effort to lead the Q astray.
Grinders at the school parking lot while we wait for Rudy to finish his paperwork in the port-o-john.
Hit the disco/sauna in front of the church. partner up. P1 runs P2 does called exercise. No one stayed warm and we all had epileptic seizures from the parking lot light randomly flashing.
Make our way to the rock pile. Grab a lifting rock, 3 sets of Triple-Lindys for beach season with some squats and good mornings thrown in for good measure. run down to the cemetery and back between sets.
MARY: we did some mary back by the cars, whether it was the “jane” type is a question you’ll never get an answer to.
ANNOUNCEMENTS: X-Mas Party at Orange Whips.
COT: Man-tan took us out

Chilly Streets of Marvin

Date: 2023-11-03 AO: marvin-miles Q: Polly PAX: bunker, Justin Toth FNGs: None COUNT: 3 WARMUP: Not today
Three hit the winding roads of Marvin Creek, no planned route, no scheduled pace just easy miles chatting as we wound through the community. Hope others can join next week for a similar installment.

To the parking deck

Date: 2023-11-03 AO: the-brave Q: Cheese Curd PAX: Hippie, soft_pretzel, fire_hazard, wingman FNGs: None COUNT: 5 WARMUP: run up to each parking deck and as we pass 1 by 1- IW, SSH, Mtn Climbers and merkin/runner stretch
THE THANG: head over to the last parking deck (wells) and go all the way to the bottom.
3 exercises: format 1-2-3 (2-4-6, 3-6-9, etc) all morning.  Perform each group of exercise on the up ramp and continue to the top: 7 levels. Double the number each ramp (use the convenient ramp numbers if you forget)  At the top, go all the way to the bottom using the stairs , then back to the top, run down the ramp and that is 1 we did 2.5 rounds
Round 1- Burpees, flutters, squats Round 2- Dive Bomb merkins, LBC, monkey humpers Round 3- Hand release, V-up, jump Squats (made it to the 5th floor) however ran to the bottom, then to the top and and exited at floor 3
Run home home and done
MARY: yeah, we did some and extra
ANNOUNCEMENTS: none mentioned- Pax giving and A51 Xmas party
COT: -Frank drove up for Panera so he took us out -Midrift HC’d but did not show -Fire Hazard pushed the pace all morning -Soft pretzel had on a blue morph suit, I assume we’ll see more of that -Wingman may not have been dressed for a parking deck workout. He looked very warm -Hippie was running fast and getting all the reps in…no cheating!
Great morning, thanks for the invite to Q.  If there is a deck and it is cold, expect any future Q’s there for the next 3 months.

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