Worms, Mites, Subway Cars, and Erstwhile Coaches
Date: 2024-06-01 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, mighty_mite FNGs: None COUNT: 4 An insanely beautiful and cool morning greeted the pax today as they took on a potpourri of punishment. Verily, YHC’s free-wheeling mind took over the weinke as we navigated the depths of what one can do with a kettlebell. Rows, squats, presses, snatches, cleans, and silly walks rounded out a fulsome carte du jour. Mumblechatter was about as plentiful as the Worm’s post-beach collywobbles, but YHC is pleased to report there was nary an ounce of chunder to grace the Calvary pavement this morning. Overall, a solid pump at an admittedly gentleman’s pace…let’s get into the recap. WARMUP: 10x swings, prying squats, 20 sec. overhead hold (e/s), 5x hi-pulls (e/s), synovial circles THE THANG: 1) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) Punctuated Goshawk’s Complex (4 sets) – Racked hold (1.5 trees) then goblet squats (8x); turn around and; – Racked hold (opposite arm for 1.5 trees) then goblet squats (8x) 3) Presses Inverse Ladder (10 min. EMOM) – A: Overhead press (R; 10x) [Decrease 1x each min.] – B: Overhead press (L; 10x) [Decrease 1x each min.] 4) Inverse Ladder for Merks/Renegades (5 sets) – Merkins (10x) [Decrease 2x each set] – Renegade Rows (2x) [Increase 2x each set] 5) Ministry of Silly Walks (4 sets) – Farmer’s carry (90 sec.) [Decrease 20 sec. each set] 6) Random Complex Unfit for the End of a Workout (2 sets) – Snatches (5x) – Cleans (3x) – Transformer squats (5x) MARY: – Louganis (10x) – …and we were ambushed by The Rock so called it good ANNOUNCEMENTS: – Beer Run (<1 hour; better get on your drankin' shoes). - Continued prayers for the Worm's mother in law. - Reminder - as the esteemed philosopher Bill Murray once said, "whatever you do, always give 100%. Unless you're donating blood." That said, do remember to actually give some. Next drive coming at you June 21st. COT: Hoover jointly took out the fine pax at Calvary this morning as a cadre of cricket players loomed in the distance.
Where’d they go!
Date: 2024-06-01 AO: stonehenge Q: Hippie PAX: Pilgrim, Rehab, Cheese Curd, Roulette, ToeJam, Hawkeye, Snake_Eyes FNGs: None COUNT: 8
WARMUP: 1 imperial walker
THE THANG:
Tabata – plank jacks, star jumps, lunges, burpees, mtn climbers
Rock Relay – partner up, walk w/ lifting rock while partner does 7 burpees, then catch your partner to hand off the rock. 2 laps
Weighted Exercises: 8 exercises, 10 reps a piece. ToeJam calls Turkish Getups, Pilgrim says they don’t exist
MARY: rosalita, LBC, flutter, Big Boys, box cutters
ANNOUNCEMENTS: – blood drive – Matthews – Beer run this afternoon – lex_luthor will chop down a regular to Q in order to bring another into the fold. Thanks for the chance to Q ToeJam
COT: Roulette mother-in-law, her health is declining, – hippie’s cousin (3yrs; Drew) with a surgery coming up in Boston
WARMUP: 1 imperial walker
THE THANG:
Tabata – plank jacks, star jumps, lunges, burpees, mtn climbers
Rock Relay – partner up, walk w/ lifting rock while partner does 7 burpees, then catch your partner to hand off the rock. 2 laps
Weighted Exercises: 8 exercises, 10 reps a piece. ToeJam calls Turkish Getups, Pilgrim says they don’t exist
MARY: rosalita, LBC, flutter, Big Boys, box cutters
ANNOUNCEMENTS: – blood drive – Matthews – Beer run this afternoon – lex_luthor will chop down a regular to Q in order to bring another into the fold. Thanks for the chance to Q ToeJam
COT: Roulette mother-in-law, her health is declining, – hippie’s cousin (3yrs; Drew) with a surgery coming up in Boston
King of the Hill
Date: 2024-05-31 AO: centurion Q: Hawkeye PAX: Point Break, Snuka, Pilgrim FNGs: None COUNT: 7
WARMUP: Mosey to small parking lot. SSH, Imperial Walker, cotton picker, Merkin/down dog, mountain climber, runner stretchy thing. THE THANG: Jacob’s ladder 7s on beast hill. Squats at the top, Burpee at the bottom. Mosey to office picnic area -partner laps while doing called exercise. Wall sit with rotating air presses. Finally, set of beastly balls to the wall. MARY: Each member of the pax calls a core exercise. Challenge of never putting our legs down. Three rounds. ANNOUNCEMENTS: COT:
WARMUP: Mosey to small parking lot. SSH, Imperial Walker, cotton picker, Merkin/down dog, mountain climber, runner stretchy thing. THE THANG: Jacob’s ladder 7s on beast hill. Squats at the top, Burpee at the bottom. Mosey to office picnic area -partner laps while doing called exercise. Wall sit with rotating air presses. Finally, set of beastly balls to the wall. MARY: Each member of the pax calls a core exercise. Challenge of never putting our legs down. Three rounds. ANNOUNCEMENTS: COT:
Giddy Goats
Date: 2024-05-31 AO: mountain-goat Q: retread PAX: fleetwood, sledge, lois, gullah, wildturkey, Roulette, Spammer, Insomniac, retread, Pele, slim_fast, Mounds FNGs: None COUNT: 12
THE THANG: Out and back on 51 towards Matthews. Thanks for bearing with me this month as I’ve kept things relatively flat elevation-wise to enable Achilles healing. ANNOUNCEMENTS: Brewery Run, Blood Drive. COT: Continued prayers for Julie, Sensei, and Fleetwood’s dad. Thanks to Insomniac for closing us out.
THE THANG: Out and back on 51 towards Matthews. Thanks for bearing with me this month as I’ve kept things relatively flat elevation-wise to enable Achilles healing. ANNOUNCEMENTS: Brewery Run, Blood Drive. COT: Continued prayers for Julie, Sensei, and Fleetwood’s dad. Thanks to Insomniac for closing us out.
Can I have some more beans, Mr. Taggart?
Date: 2024-05-31 AO: kevlar Q: Hops PAX: puddin_pop, spackles, Horsehead, Mr. Magoo, turkey_leg, O’Tannenbaum, Limey FNGs: None COUNT: 8 the very quick Moleskinny: We did some running, not much – 2.134 miles or thereabouts Lots of flatulence of different varieties – Limey, of course; OT, Spackles and Puddin’, also of course Had to vacate the tennis pavilion after Limey’s exploits Horsehead suggested OT would need to squeeze out his socks after one explosion But enough of the bowel movements That’s really about all that happened. Fun Friday at Kevlar.
Run!
Date: 2024-05-30 AO: sparta Q: Benny PAX: Full House, Keystone FNGs: None COUNT: 3
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Mini-Gooher
Date: 2024-05-30 AO: hydra Q: Cheese Curd PAX: puddin_pop, Focker, spackles, Cottonmouth, Bootlegger, Erin Brokavich, Skybridge, deep_dish, Queen, Slingshot, Huddle House, MARTA, jet_fuel, good_hands, Fog Horn, Limey, FNGs: None COUNT: 17
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
4 Rogues
Date: 2024-05-30 AO: the-phoenix Q: wildturkey , teddyf3, midriff, Hawkeye PAX: teddyf3, Hawkeye, midriff FNGs: None COUNT: 4 Wild Turkey 7s on the grass
Hawkeye Pavilion calf raises, dips and step ups
Teddy Pavement 10s on speedbumps
Midriff Trail run and sprint!!
Hawkeye Pavilion calf raises, dips and step ups
Teddy Pavement 10s on speedbumps
Midriff Trail run and sprint!!
Hills, They be a’hillin
Date: 2024-05-30 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), Polly, fletch, citgo, flipper, bunker, hairball FNGs: None COUNT: 7
WARMUP: 3 for a PreRun THE THANG: all PAX in attendance headed south on Rea to find some hills and weren’t left disappointed. MARY: nope ANNOUNCEMENTS: 6/21 blood drive COT: Astro took us out
WARMUP: 3 for a PreRun THE THANG: all PAX in attendance headed south on Rea to find some hills and weren’t left disappointed. MARY: nope ANNOUNCEMENTS: 6/21 blood drive COT: Astro took us out
The Will Hero WOD
Date: 2024-05-29 AO: sacs Q: Starch PAX: Cheese Curd, Roulette, wildturkey FNGs: None COUNT: 4
WARMUP: Shoulder Taps and Runners Stretch
THE THANG:
Ruck 1 mile
10 rounds of 10 reps with ruck: Squats American Hammers Merkins High Pulls (deadlifts that go into upright rows)
Another lap around the track, then mosey back up to launch
MARY: Flutters with ruck presses and LBCs to close
ANNOUNCEMENTS: Beer run Savage race Blood drive
COT: YHC took us out
Sgt. 1st Class Will Lindsay was a Green Beret who served in the 10th Special Forces Group. He died from wounds sustained in combat operations in Kunduz province, Afghanistan, on March 22, 2019. He is survived by his wife and 4 daughters.
Will always said, “I will never run from a gunfight.” We sweat and grind to understand just a minutia of the sacrifice Will made for his family and for our country.
WARMUP: Shoulder Taps and Runners Stretch
THE THANG:
Ruck 1 mile
10 rounds of 10 reps with ruck: Squats American Hammers Merkins High Pulls (deadlifts that go into upright rows)
Another lap around the track, then mosey back up to launch
MARY: Flutters with ruck presses and LBCs to close
ANNOUNCEMENTS: Beer run Savage race Blood drive
COT: YHC took us out
Sgt. 1st Class Will Lindsay was a Green Beret who served in the 10th Special Forces Group. He died from wounds sustained in combat operations in Kunduz province, Afghanistan, on March 22, 2019. He is survived by his wife and 4 daughters.
Will always said, “I will never run from a gunfight.” We sweat and grind to understand just a minutia of the sacrifice Will made for his family and for our country.