⚡️Circuit of Champions⚡️

⚡️Circuit of Champions⚡️

Date: 2023-09-14 AO: shield Q: Eleanor PAX: Carny, Pilgrim, ToeJam, Circuit City, Bombay, Spitball FNGs: None COUNT: 7 WARMUP: >>Mosey to court for warm-up – 25 SSH – 10 Frankensteins – 10 Imperial Walkers
>>Mosey to the street for part 1 of the workout
THE THANG: – 5 Sprints up the hill (on “set go”) >>Mosey back to court for 5 rounds of the circuit (5 exercises | 45 seconds on, 15 seconds rest)
Circuit – Merkins – Side shuffle touches – Burpees – Reverse Lunges – 4 Count Jumping Jacks
MARY: –no time–…but we did find out @carney can dance
ANNOUNCEMENTS: Ultra 5k in Oct
COT: In Jesus’ name, Amen.

More than 1, as promised

Date: 2023-09-13 AO: wamrap Q: poptart PAX: Alf, Orange Whip, mcgee, poptart, rachel, O Tannenbaum FNGs: None COUNT: 6 Mr. The Tart lead todays workout with last weeks plan. His excuse for missing last week was alarm failure due to not hanging up a Teams call for 14 hours overnight. Wonder what kind of eyeful his colleagues received while PopTart didn’t know he was on camera.
Burpees, merkins, running. Standard ‘Rap fare.

Maulwalkers

Date: 2023-09-13 AO: the-maul Q: Palmolive PAX: Olaf, super trooper, C3P0, Smash FNGs: None COUNT: 5 5 PAX laced up their EasySpirits and got some good walking in at the Maul. Even got a random bystander to join in for some merkins. Better watch out Target employees, we’re on the move!
WARMUP: SSH, Moroccan night clubs, windmills, mountain climbers, runners stretch
THE THANG: >From launch, imperial squat walkers to Tap and Vine…then start the walk to down past Target. Mix of crab walk, lunge walk, hillbilly walkers, sleep walker 123, and bear crawl (walk) the length of the strip mall and back. Stop at every store entrance for a set of 10 exercises varying between CDDs, HR Merkins, WW1s, and LBCs. Al gore for a minute at the end to get a little leg workout
MARY: Part of the stroll
ANNOUNCEMENTS: Midriff’s 50K Challenge and Fundraiser is in almost exactly a month. If you haven’t signed up, sign up. If you haven’t donated, support the worthy cause of giving a young child a good home.
COT: Olaf took us out with an important reminder of gratitude, perseverance, and resilience

Modified

Date: 2023-09-13 AO: sacs Q: Cheese Curd PAX: sledge, geraldo, lex_luthor, hoover, wildturkey, Lafleur, Happy little tree FNGs: None COUNT: 8 WARMUP: walk to the track THE THANG: IPC Week 2 Modification was the name of the game today. Some Pax felt like running, some added a ruck to the run, others ran then rucked, lastly some rucked with sandbags.
Either way there were a not 2 sets of exercises and you only did 5 after the 1st lap and another 5 after the second lap. 1) Burpee with lunges and a squat jump 2) hand release merkin, Spider-Man L, hand release, Spider-Man R hand release
MARY: not today
ANNOUNCEMENTS: blood drive and Midrift 50k
COT: short take out prayer followed by a light pole take out. Prayers for everyone

Oh My Quads

Date: 2023-09-12 AO: fast-twitch Q: retread PAX: Alf, Astro (Kyle Kirchhoff), Benny, ductwork, retread, turkey_leg FNGs: None COUNT: 6 Six Pax for a moderate running of the clockwise Donut route. 2/3 of us were recovering from the BRR and in various states of pain and soreness. All in all, it was a great morning of fitness, fellowship, and faith, as Astro took us out.

Flag Flyin’ Fellas

Date: 2023-09-12 AO: bagpipe Q: wildturkey PAX: Hawkeye, Hippie, war_eagle, Pilgrim, Olaf FNGs: None COUNT: 6 Carrying 2 American Flags – 1 in front and 1 in back
WARMUP: Side straddle hops x 13 Imperial Walkers x 13 Squats x 13
THE THANG: Took the classic Ballantyne Corp/Ballantyne Commons loop including a climb up Premier Parking Deck ramps stopped for reps of 13 and 50 along the way. MARY: 13 time bomb burpees
ANNOUNCEMENTS: Register, run and give to the Midriff Backyard Ultra.
Donate bikes to Christ Closet. See bratwurst for info.
COT: 🙌🇺🇸🤘🔥🥳

double nickel

Date: 2023-09-12 AO: swift Q: bratwurst PAX: midriff, soft_pretzel, Saigon Sam, Sherpa, Wolverine, wingman, gumbo FNGs: None COUNT: 8 0515 launch for warmup towards NCH, 5-10min of dynamic stretching, and then workout instructions.
5min Threshold Pace, 1min Rest. Down North Community House. Cross road at 5min to head back to Ballantyne Commons for #2 & #4. #5 was in the way back towards AO but cutting through Premier office complex over to Ballantyne Corporate.
Threshold Pace was explained as “Comfortably Hard” – Interval #1 should be in control with breathing. Try to maintain same effort for #2-5, but breathing may eventually get more strained and intervals #2&4 were more uphill than 1&3.
This is the same race pace if you were in a 1 hour race, so it’s a bit slower than 10k pace and a bit faster than half marathon pace. Also, it’s at least 1min/mi slower than a recent 1mile all out effort, so if you did our 1mi time trial at 6:00, Threshold Pace is at least 7:00/mi or slower.
Wingman and Wolverine showed us how to sneak into the Ballantyne Bowl construction site on the return trip. Fancy lighting abounds there.

No pain no gain

Date: 2023-09-11 AO: chubby-hubby Q: baracus PAX: baracus, Spammer, stonecold, ductwork, Full House, grasshopper FNGs: None COUNT: 6 WARMUP: whatever anyone did on their own before showing up
THE THANG: we ran 2.5 miles out on the greenway and 2.5 miles back. There were BRR memories, and lots of college and pro football talk. Useless trivia — Sam Hartman played five seasons at Wake Forest before spending his last year of eligibility at Norte Dame. He has faced 17 starting NFL QBs during his college career!
MARY: none
ANNOUNCEMENTS: Blood drive in October.
COT: – Stone Colds dad recovering from knee replacement – Families involved in last weekends tragic car accident among high school students.

Fit to fight

Date: 2023-09-11 AO: swole Q: flipper PAX: The Worm, Uncle Leo, Nair, ickey_shuffle, flipper FNGs: None COUNT: 5 WARMUP: various movements including IW, ST, AR intermixed with swings THE THANG: followed the spreadsheet for fighting shape Monday for week 1. Lots of ‘mericans swings and assorted other sundries MARY: boat/canoe, Superman, glute bridge ANNOUNCEMENTS: lots of 5ks with midriff in October, 10/20 bloodrive, Happy Hour at the Lodge on Thursday COT: YHC with the takeout

Remember 9/11

Date: 2023-09-11 AO: blakovery Q: retread PAX: Dosey Doe, frasier, hairball, Kielbasa, Polly, retread FNGs: None COUNT: 6 YHC was 10 minutes tardy arriving today, based on Strava looks like there were 6 of us. Ardrey Kell heading East was a muddy mess, rest of the route was more hospitable. Excellent work by @Polly at the BRR! Mind-boggling times out there.

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