Carry the Rock

Carry the Rock

Date: 2024-01-10 AO: the-maul Q: Hippie PAX: picasso, Rousey, teddyf3, super trooper, war_eagle, das_boot FNGs: None COUNT: 7 WARMUP: merkins, squats, mtn climbers, push-ups THE THANG: – Suicide sprint in St Matthew parking lot – St Matthews circle. Carry lifting rock for exercise at each speed bump. 10x/exercise 1. R Leg lunge 2. L Leg Lunch 3. Offset merkin R 4. Offset merkin L 5. WWIII sit-ups 6. Overhead Press 7. Low slow squat 8. Jump Squats 9. Flutters 10. Curls
MARY: planks, WWiii sit-ups ANNOUNCEMENTS: 1. blood drive sign up, 2. Hawthorne’s 1/19 @ 11:30am COT:spaceforce headed out 1/15 for the Air Force. Prayers he achieves his goals.

Anvil WInd Tunnel

Date: 2024-01-10 AO: _area-51 Q: MARTA PAX: Point Break, Snuka, Erin Brokavich, puddin_pop, Pilgrim FNGs: None COUNT: 6 mumblechatter was light today due to the Q, the wind, or midweek fatigue. light discussions on the weather, inflatables, frissbee, and a limited jaunt into the graveyard dominated.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs
THANG: Run to the hot box
Sevens: Merkins and jump squats. Run the hill.
Hotbox action: Dips x20 Declines x 10 Box jumps x10 x3
Grave yard lap – spooky
Mosey length of parking lot. 2 to 3 burpees or called exercise at the end of each length.
Rockwork curls x2 rows x2 press x2 with a rifle carry in between each set
Recover
Run back to launch for backwards runs up the hill. x3
Ab circuit 15 X flutter 10X Freddie’s 15x American hammer 10x Boone crunch e/s
CoT: there was one. YhC takes us out with meathead
ANNOUNCEMENTS:
Fellowship Friday at STACKS 630 with hard stop at 730 am (added to blast)
BLOOD DRIVE. Thanks to those who have signed up for January 12th but we need a few more. Ask your M.s, 2.0s, or even your 2nd cousins that don’t get a Christmas card from you. www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

No So Soggy

Date: 2024-01-09 AO: swift Q: Wolverine PAX: bratwurst, Cheese Curd, midriff, soft_pretzel, frasier, Wolverine FNGs: None COUNT: 6 Mosey to AC hotel parking deck Dynamic Warm-ups Run 3 min up the deck, Recover down Run 4 up, Recover Run 5 up, Recover Repeat Mosey back for COT Midriff and Soft Pretzel nearly ready for Oak Island Marathon! New Q source starting in next couple weeks. Open to all.

Welcome to 2024

Date: 2024-01-03 AO: meathead Q: high_tide PAX: voodoo, Soul Glo, MARTA, ickey_shuffle, Unplugged, flipper FNGs: None COUNT: 7 WARMUP: Phelps-ian Flop Swings Imperial walkers Swings Prying squat
THE THANG:
Dbl clean & presses 3-5-8-3-5-8-3-5 Bent-over rows 3-5-8-3-5-8-3-5
Dbl front squats 3-5-8-3-5-8-3-5
Farmer carries 20-30-50 paces
MARY: ANNOUNCEMENTS: COT:

Wind, rain and ramps

Date: 2024-01-09 AO: swift Q: Wolverine PAX: midriff, frasier, soft_pretzel, Wolverine, bratwurst FNGs: None COUNT: 5 WARMUP: run to the deck and some dynamic stretch while Frazier runs around us THE THANG: 3 min up, recover down, 4 min up and down, 5 mins up and down then back to 3 and 4 mins
Time- head to launch MARY: nope ANNOUNCEMENTS: best wishes to as he begins his military carrier COT: thanks Kirby for taking us out
Ghost written….👻

schools out for wind

Date: 2024-01-09 AO: bagpipe Q: kirby PAX: Spitball, Space Force, Hippie, Roulette FNGs: None COUNT: 5
WARMUP: it was raining so we ran to the deck. THE THANG: we did some squats and some merkins on the way to the top. did 2 minutes down and then back up. we did some more stuff and checked out the view. it was nice. MARY: Along the way LBCS. she was not invited in the rain ANNOUNCEMENTS: Space Force ships out next Tuesday for Parrot rescue. COT: Hippie took us out with a prayer over Space Force

I’m only happy when it rains

Date: 2024-01-09 AO: falcon-crest Q: MARTA PAX: Clover FNGs: None COUNT: 2 It’s a rainy and blustery day. Have no fear, it never rains on Olde Providence or on THE PAX of #falconscrest or #hydra in the gloom. The rain held off the the most part and we took shelter beneath the bank for the most part. 1.7 miles and #mumblechatter to boot. topics included CFB, disdain foe acting in Wheel of Time, and big law. A high pressure /timeshare like sales pitch to give blood was excluded. We had 2 today and YHC totally thought the :fartsack symbol was just a rain cloud and attendance would be less sparse.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs Stretch the hammy and lower back
THANG: Get up and run a lap to the fountain and back.
Next exercise: Sevens at the Bank: Burpees or merkins And air squats
Run a long lap around the parking lot
Kettlebell Complex 1: X 15 swings X 8 lawnmower  row e/s X 10 standing row Recover X3
Do another lap in the rain
Kettlebell complex 2: X 10 deadlifts X 10 push press X 10 curls 15 X swings X3
Run a lap
Farmer carries with shrugs to return the bells back to the car
Ab circuit 15 X flutter 15 X Freddie’s 15x American hammer 10x Boone crunch e/s
No time for a burpee desert
CoT: there was one. ANNOUNCEMENTS: BLOOD DRIVE. thanks to those who have signed up for January 12th but we need a few more. Ask your M.s, 2.0s, or even your 2nd cousins that don’t get a Christmas card from you. www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

Running in the Rain

Date: 2024-01-06 AO: chicken-run Q: midriff PAX: bunker, frasier, hairball, Dosey Doe, tuck, Astro (Kyle Kirchhoff), toolbag, HazMat, wingman, jrr_tolkien FNGs: None COUNT: 11 (13 if you count Franky and Kirby who showed up for Chickenteria) Rain + cold temps = Embrace the suck. 11 men chose that path on Saturday, 7 of them prerunning as well.
WARMUP: Didn’t happen until Chickenteria afterwards THE THANG: Run to South Carolina and back in the rain. Find clothes before heading over to CFA for fellowship. Except for Tolkien who did his best Madison impression by wearing tights only into the restaurant, and Toolbag who came in soaking wet and decided to squeeze his wet socks out into a hashbrown box. MARY: Did not run in the rain this morning COT: Lord, I thank you for sunshine, I thank you for rain. I thank you for joy, I thank you for pain. It’s a beautiful day.

First of the year

Date: 2024-01-05 AO: kevlar Q: Mr. Magoo PAX: poptart, Orange Whip, Big League Chew, lex_luthor, Cottonmouth, Mr. Magoo, ChickenWing, Rhapsody FNGs: None COUNT: 8 Mr Magoo did a big ol lap around campus.
Cottonmouth, Rhapsody & Whip for a 2 mile pre-run
Cooooollld

Ruckers doing their own thing.  Any potential runners and Site Q’s doing their own thing too

Date: 2024-01-08 AO: chubby-hubby Q: hoover , Cheese Curd PAX: hoover, Cheese Curd FNGs: None COUNT: 2 WARMUP: 1 mile ruck to Providence
THE THANG: 4 rounds: 10 ruck thrusters 10 merkins (slick) 10 squats (ruck to chest) 10 ruck lawnmowers (10 per side) 10 good mornings 10 up-right rows 10 OH press 10 flutter press 10 american hammers
1 mile ruck back
MARY: yeah, we did some
ANNOUNCEMENTS: cold
COT: shortest prayer ever by YHC Solid WOD by @hoover today.
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