Back in the Hood

Back in the Hood

Date: 2023-09-18 AO: run Q: bratwurst PAX: midriff, turkey_leg, Hippie, gumbo FNGs: None COUNT: 5 Flat Branch loop through mostly neighborhoods. connect.garmin.com/modern/course/16657208
Glad to have @Hippie join us for the first time as a site FNG.
PSA – Don’t step into puddles in the middle of a neighborhood street. It could be a sinkhole and almost gobbled a @turkey_leg leg.
Prayer requests: – 2yo boy in the community undergoing surgery for a tumor on his liver. – Midriff’s adoption travel plans

Functionality challenged

Date: 2023-09-18 AO: firestarter Q: kirby PAX: C3P0, Point Break, Franky FNGs: None COUNT: 4
WARMUP: slow mosey around blakney THE THANG: Functional Strength building of unused muscles. we found many that were weak. If you know of any fun strength training or stability movements please let me know 😊 MARY: mixed bag and found windshield wipers suck ANNOUNCEMENTS: Homecoming Race October 14th COT: Pray for those fighting cancer.

Three Gears and a Hill

Date: 2023-09-14 AO: nightmare-on-elm Q: war_eagle PAX: war_eagle, wildturkey FNGs: None COUNT: 2 WARMUP: Standard COP beside the movie theater. THE THANG: 5 stations, 3 with gear and 2 with body weight exercises. 45 seconds at each station with 15 seconds rest. After a round rotating through all 5 stations it was 3 laps up and down Regal Hill. There were 3 rounds of exercises on the paper at each station, first round was upper body, second round was core and third round was legs. Station 1 = Curb merkins, plank, RDL’s Station 2 (KB’s) = upright rows, swings, deadlifts Station 3 (25lb plates) = tricep extensions, american hammers, squats Station 4 (cinder blocks) = curls, flutter press, calf raises on curb Station 5 = Carolina dry docks, big boy situps, curb burpees
Wild Turkey and YHC made it through 3 rounds then repeated and got 2 more rounds in with 15 laps up and down the hill in total.

Netflix and merkins

Date: 2023-09-16 AO: davinci Q: wingman PAX: wingman, Palmolive, kirby FNGs: None COUNT: 3 we worked out. we talked about TV shows. we came out better
cinder blocks merkins rocks running pullups

Football Dance Mix

Date: 2023-09-16 AO: olympus Q: The Worm PAX: mighty_mite, Mountain Momma, Cheese Curd, voodoo, Pelosi, Krzyzewski, n/a FNGs: 1 n/a COUNT: 5 Icky’s KB workout WARMUP: swings – merkins – mountain climbers for 10 Minutes. THE THANG: stretches courtesy or Cheese Curd Circuit 4 times with 90 sec rest: Thrusters x 8 – SL Deadlifts x 5 each – Sumo Front Raise x 10 Stretches courtesy of Mountain Momma Heavy Carries for 10 min. Waiter – press and walk – farmer – press and walk – Jerry West with KB (lunge walk with KB passed between legs every step). Some calf stretches were mixed in. Stretches courtesy of Mighty Mite. Circuit 4 times: Goblet Squat x 5 – Snatches x 5 each side – Merkins x 5 – alternating single arm swings x 10. Stretches courtesy of Vodoo. MARY: flutter press – LB Crunches – Glute Bridge. ANNOUNCEMENTS: combined with the Rock. Blood Drive. 5k challenge. COT:take out by jet fuel.

How many fingers am I holding up (too soon. Prob)?!

Date: 2023-09-16 AO: chicken-run Q: HazMat , Swedish Chef PAX: Gruden, kirby, Odd Job, Cliffhanger, midriff, das_boot, Franky, Swedish Chef, Rob Rosenthal – Drive By, rock_thrill, tuck, turkey_leg, soft_pretzel, toolbag, Chopper, TinMan FNGs: None COUNT: 17 WARMUP: pre run around THE THANG: 530 launch for 7 from CR with three at Mario’s. 0600 4 more joined. Tinman sorry I missed ya. Pace is perfect for many and usually alway 0600. MARY: respect to chopper who took a mean fall and cut up hand and arm. But worse lost the fight to his face and the ground ! Rest up! ANNOUNCEMENTS: COT:

Oh wait it’s my Q?

Date: 2023-09-15 AO: mountain-goat Q: Spammer PAX: Sherpa, kilowatt, gullah, Mayflower, lois, sledge, Spammer FNGs: None COUNT: 7 Q #2 for the Birthday week in the books. Saw I was asked to Q this morning around 0430 as YHC has an early bedtime and doesn’t get texts after lights out…
WARMUP: This morning was intended to be a light run since most of the pax were coming off BRR, however to YHC’s surprise most of the BRR pax were fart sacking. Warmup was a quick jog from SCMS to the light @ Strawberry & 51 for some dynamic stretching.
THE THANG: The route was a basic 4.5 mile circle. 51 to Elm, Elm to Bevington, Bevington to Coburn, Coburn to Browns Pond, Browns Pond to Rosecliff, Rosecliff to Strawberry which brought us back to SCMS. Early cutoff option on Rea if Pax didn’t want to go all the way to Elm. Total route was right at 4.5 miles. Most were able to finish with extra time to spare. COT: Ty @kilowatt

Two’s Company

Date: 2023-09-14 AO: peak-51 Q: Spammer PAX: lois, Spammer FNGs: None COUNT: 2 Birthday Q #1 of the week. YHC completed another trip around the sun this past Wednesday.

WARMUP: Mosey to Stumptown Park Stage for some SSH, IW, Sharon Towers, plank-to-merkins, LBCs.
THE THANG: Next up was a trip to the Fountain of Youth where we each picked a boulder of choice. Exercises consisted of two rounds of 20 Steps Ups, 20 box jumps, 20 dips, 20 incline merkins, and 20 incline mountain climbers. We switched to a new boulder for round 2.
MARY: Fun to hang out with @lois and get him caught up on our BRR experience! Sparta was also back early so finished with a few minutes to spare.
ANNOUNCEMENTS: Blood Drive in Oct
COT: ty to @fullhouse.

Kevlar

Date: 2023-09-15 AO: kevlar Q: Orange Whip PAX: Erin Brokavich, Orange Whip, Limey FNGs: None COUNT: 3 Took the crew through my dark neighborhood for a nicely paced warmup-run
Gave the boys a bonus by running them by Burn Boot Camp. Who knew Limey could whistle and hoot like that.
Hill repeats with merkins and sit-ups
Accumulative reps of rock lifting, pavilion work and finished with abstacles.
Limey asked for moderate and I’d say we were pretty chill today.
Announcements: Service opportunity to help with victims of sex trafficking. Will re-post in main channel
COT: YHC

6 Ballantyne Jocks got 4.22 miles and found some rocks . . . .

Date: 2023-09-15 AO: the-brave Q: Franky PAX: Olaf, midriff, kirby, fire_hazard, wingman FNGs: None COUNT: 6 WARMUP: Short mosey and intro to 3 warm-up exercises (25 Flutter Kicks, 25 Merkins, 25 LBCs). THE THANG: running 4 corners and looking for rock piles. 4.22 miles total stopping at each corner (~1 mile apart) and totaled 125 flutter kicks, 125 merkins, and 125 LBCs. On the way we found 6 rock piles and did total 150 curls, a50 overhead presses, and 150 dead lifts. Some modified a bit. We had an awesome DJ (@midriff) with some upbeat music and some dancing too. MARY: no time for that. ANNOUNCEMENTS: Homecoming ultra 5-k coming on 10/14. Midriff is traveling to S. Korea on the same weekend for the first court appearance in the adoption process. COT: Keep @midrif and his family in your prayers as they prepare for the long travel to South Korea.

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