4 Mile Creek

4 Mile Creek

Date: 2023-07-28 AO: mountain-goat Q: retread PAX: Full House, Spammer, slim_fast, fleetwood, Insomniac, sledge, retread, Sensei, gullah, kilowatt, Pele FNGs: None COUNT: 11 A tried and true Mountain Goat challenge was on the menu today. Run up Raintree to Four Mile Creek, and go as far as possible for 28-30 minutes. Turn around, head back to SCMS.
Kudos to Fleetwood and SlimFast for making it all the way to Ballantyne Commons. We’ve had a long stretch of hit and humid mornings, but today felt like the worst one yet.
COT: Grateful to SlimFast for closing us out.

Sweat Challenge

Date: 2023-07-28 AO: the-brave Q: Wolverine PAX: Francois, kirby, Olaf, midriff, soft_pretzel FNGs: None COUNT: 6 .5 w/u Burpee ladder, Starfish, mosey Hand release/dip repeats, mosey Deck work, stairs, mosey Cooldown Panera
Midriff brought his scale for a sweat challenge, lots of lbs left out there. Great job by all PAX in this heat.

No stubbed toes

Date: 2023-07-27 AO: _area-51 Q: ToeJam PAX: Cooter2, Spitball, Carny FNGs: None COUNT: 4
WARMUP: SSH, Imperial Walkers, Arm circles, peter parkers, worlds greatest stretch THE THANG: meandered through the CW hood stopping for some burpee, merkin, squat, plank, plank jacks sprinkling in bear brawls between the workouts then headed to the pond stopping at apped humps for more work. once pondside did partner work of pull cups curls, derkins and tricep work. then high tailed it back to launch where we finished with a 1min AMRAP of Elenaors for @elenaor. MARY: Alphabet Soup ANNOUNCEMENTS: COT: Prays for Cooters Father In Law.

Fembot Inferno

Date: 2023-07-27 AO: meathead Q: high_tide PAX: voodoo, MARTA, Unplugged, The Worm FNGs: None COUNT: 5 WARMUP: side straddle hops; low slow squats
THE THANG: 35 minutes of EMOM At the top of each minute, 1 High Tide Complex (snatch; clean and press; squat) each side Repeato for 5 minutes, then 1 minute of lawnmowers, pax choice of reps per side, then 1 minute of rest Repeato the above 7 minutes 5 times through. Optionally, traveling 2s or heavier weights, or both.
Playlist of 70’s disco (inferno)
MARY: Flutter presses Bulldog pullovers American hammers Weighted flute bridges
ANNOUNCEMENTS: None
COT: Exceeded the bare Flynnimum in reps, sweat, and disco older than Marta. That much EMOM isn’t exciting but it is effective. T-claps for the effort today, gents. An honor to lead. Aye!

🌩️ChatGPT Challenge at The Maul 🏋️‍♂️

Date: 2023-07-19 AO: the-maul Q: tagalong PAX: midriff, Olaf, SweetWater, Lawfawnduh, kirby, patent_pending FNGs: None COUNT: 7 Even amidst rolling thunder and pelting rain, seven indomitable PAX (@Tagalong, @olaf (R), @midriff, @sweetwater (R), @Lawfawnduh, @kirby, @patent_pending (R)) rose to meet the dawn at The Maul today.
The ChatGPT designed workout was a gauntlet of high-intensity challenges that left us drenched – and not just from the rain! We powered through sets of lunges and split jump squats to fire up the lower body, then shifted gears to some brutal shoulder work with side planks and shoulder taps. A special shoutout to the Respect trio – @olaf, @sweetwater, and @patent_pending – who charged through the workout like seasoned warriors.💪
Great to see @Lawfawnduh back in the mix after a while – his determination and grit today just reminded us what we’ve been missing. @midriff, fresh off a 6-mile run yesterday, gave his Garmin a break but not his workout intensity, keeping it high despite the sub-2 miles today (and yes, the shirt did come off). 🏃‍♂️ And of course, @kirby – his witty humor and soothing mumble chatter are always the perfect distraction from the pain. 😂
Despite the absence of @rousey, @eleanor, and the Cameron Woods crew, our spirits remained high. You were missed!
As the saying goes, what doesn’t challenge you, doesn’t change you. The PAX today certainly embraced that, overcoming both the weather and the grueling workout with determination and grit.
⚠️ Announcements
1️⃣ Higher Ground: For discussions on faith and other manly topics, join the group at Hawthorne’s every other Friday from 11:30 to 1:00pm. More info available on the Slack channel. 🙏
2️⃣ Holiday Party: It’s coming up! 🎉 Keep an eye out for details in the coming weeks. This year, we’re considering a switch – PAXgiving potluck dinner! Imagine smoked meat, games, drinks, music, football, and a grand spread of food.🍗🍻🏈 @odd job, @teddy, @patent_pending and @Tagalong are cooking up a night of entertainment and culinary exploration. Stay tuned!
So, until we meet again in the gloom – stay strong, stay safe, and keep defying those odds. 💯

Reuniti on Ice, That’s Nice

Early summer, before the oppressive humidity arrives and with a cool breeze blowing in sounds like a perfect day to break out the yacht rock playlist.  The current program of bells and sandbags is winding down so we filled the water bottles with wine coolers and set sail with the smooth sounds of summer.

Warmup, then the sandbag portion which was no day at the beach, then the kettlebell section which was an AMRAP cluster of several exercises.  Now onto the important stuff…

What is yacht rock you may ask, actually I’m sure you know what yacht rock is but Flipper didn’t before today so I had to explain that it is light rock from the late seventies and early eighties.  The soundtrack of a simpler, more civilized time.  The era of yacht rock went hand in hand with the rise and subsequent fall of the wine coolers like Bartles & James, Seagram’s Golden, Reuniti, etc.  I can’t help but wonder if the current popularity of hard seltzers is this generation’s wine cooler or if they will have more staying power.  I do think that wine coolers were too close in flavor profile to hobo wines like MD 20/20 and Night Train Express so they suffered from an identity crisis.  You probably couldn’t be seen christening a new schooner in 1979 with Boone’s Farm Snow Creek Berry.   Anyway, if you’re going to summer correctly (starting with using summer as a verb of course) you need proximity to water, booze, and tunes and I’m here to help with the last two.

For your hard seltzer you’re going to want to keep it simple and straightforward.  There’s a lot of options on the market now, but stick to something with basic flavors like citrus that don’t overpower with artificial sweetness, and can be mixed with liquor for extra horsepower.  Go with one of the following:

  1. High Noon – the best option on the market since it is made with vodka and not malt liquor.  Tastes the best, doesn’t need mixers but in the puritanical Carolinas is only available in liquor stores.  Unlike Florida, where you can get Nooner tallboys at Publix and 7-Eleven, as the Good Lord intended.
  2. White Claw – the pioneer in the category.  Several flavor options, doesn’t overpower, good for a vodka or rum floater on top.  Just stay away from the tropical nonsense like passionfruit and guava.
  3. Truly/Vizzy – Pretty much interchangeable and about a quarter notch below the Claw.
  4. Topo Chico – I had higher hopes for this brand but they couldn’t just make a straight lemon, they had to monkey around and add stuff.  Citrus isn’t broken.

Be careful with the Simply Lemonade seltzers and the Bojangles’ Hard Iced Tea though, separately they are just too sweet.  Mixed together over ice with a splash of lime juice however…

Next you’re going to need a carefully curated playlist to keep things smooth.  Start with some Kenny Loggins, Hall & Oats, Toto, Pablo Cruise, Olivia Newton John, and Boz Scaggs.  Sprinkle in a dusting of Billy Ocean, Ambrosia, America, Looking Glass, Seals & Croft et al then shake and served chilled.

Find a boat or a pool, keep things smooth, and stay frosty.  Enjoy the summer.

My intravert battery got fully charged!

DATE: 2023-06-07 AO: -Maul Q: Franky PAX: Odd Job, patent_pending, war_eagle, Olaf, kirby, Eleanor FNGs: None COUNT: 7 PRE-RUN: 2.2 mile pre-run (Odd Job and Franky) WARMUP: Mosey to the parking lot behind the theater. 20 SSHs, 20 Imperial Walkers, 20 Windmills, 20 Merkins THE THANG: Mosey to the murder horn hills – 20 flutter kicks at the top of the hill – 20 american hammers at the bottom of the hill. Odd Job caught up with us (had to visit HT after the pre-run 😊 ). We picked up some lifting rocks and headed over to the playground. 11s with the rocks (curls and American hammers). Then reduced 11s –> 6s (lounge with rocks and twists to the left and right as one and supermans on the other side). MARY: Mosey back to launch – with al gore and flutter kicks along the way. ANNOUNCEMENTS: Blood drive somewhere – check slack COT: Olaf took us out.

Little bit of this and that

DATE: 2023-06-07 AO: Sacs Q: Cheese Curd PAX: geraldo, Emoji, sledge, Lafleur, Rousey, wildturkey, Happy Little Tree, Judge Judy FNGs: 1 Judge Judy COUNT: 8 WARMUP:Sandbag only lap around the track
THE THANG:  3 WODS 1) GoRuck CrossFit Open (sandbag only) 60 burpee deadlifts 50 double leg raise with SB overhead 40 Thrusters 30 Cleans 20 push up / pull throughs (10 per)
Walk back to launch and grab ruck and keep SB 2) Gut Check: 2 rounds 20 Alternative lunges (10 per) SB and ruck 20 ground to shoulder SB w/ruck on 20 burpees with press or man makers
Lap in parking lot 3) Smokey: 3 rounds (sandbag and ruck) 15 back squats 200 meter walk 12 alternating lunges 100 meter walk
DONE
ANNOUNCEMENTS: Blood Drive COT: -Always happy to lead these men (and young ladies) who complain a lot, but alway put in the work – 60 burpees is not a fun way to start the morning, well done on the first round – Modification on the last 2 WODs, both of those we’re supposed to be 5 rounds -Emoji was late, not late enough to miss burpees, glad he found us otherwise he would have been doing laps with Iron Woman on the track – Geraldo fresh of his 1/2 marathon – Wild Turkey was up all night on team with his boss…seemed really happy about that – Rousey makes a lot of noise – Lafleur is a sweaty beast – Sledge didn’t wake up his wife today, but he did bring out the ladies – Welcome Judge Judy- Think those welcome burpees got the best of her – Happy little tree complains like the rest of the middle age men
Have a great day today!

Insert Snarky Title Here

DATE: 2023-06-07 AO: Anvil Q: MARTA PAX: Point Break, Snuka, Limey FNGs: None COUNT: 4
WARMUP:  Mosey on to library parking lot and dodge cars along the way. SSH x18 IW x18 LSS  x18 Merkins x18 Plank to stretch
6 burpees THE THANG: shuttle run to other end for 6 hand release merkins back for 6 jump squats x3
6 burpees
Mosey to 51 Plank Jacks x18 Peter parkers x18 Lbc x 16
Run to rock pile 6 burpees
Heavy rock lift 6 curls 6 triceps 6 bentover row X3 6 burpees + misc mary 1 overhead Carey around circle 6 burpees
Return rock and Mosey to benches newr launch 18 Dips 18 lunges/stepups/air squats X3
Return to launch 6 burpees
MARY: Dolly x 18 Glute bridge Big boy situps x18
36 burpees total for the Birthday Q.
ANNOUNCEMENTS: Blood drive on 23rd sign up as the ladies love a giver. COT: with Meathead and YHC takes us out

How Long Will We Wait?

DATE: 2023-06-06 AO: Stonehenge Q: Airwolf PAX: f3bigtuna, Cheese Curd, lex_luthor, wildturkey, sledge, snowflake FNGs: None COUNT: 7 WARMUP: some of us Prerun- Sledge, Lex and Cheese Curd
Others waited for the main event- Headed to some empty parking lot.  Very comprehensive warmup
THE THANG: ran around, lifted rocks, pull ups, bear crawls, few laps around the pond
MARY: throughout
ANNOUNCEMENTS: Blood drive COT: 2 things:  air wolf sported US ranger panties and a tuxedo shirt…fancy!!
Sledge offered his M a quickie at 4:28.  He woke up with the grandiose idea at 4:18, then worked up the course to ask…he was denied. Shoot your shot!
This BB is very tarty.

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