100+ rep pyramid

100+ rep pyramid

DATE: 2023-05-30 AO: Skunk-Works Q: Mountain Momma PAX: Schottzie, DeChambeau, lois, Header, stonecold, Smokey FNGs: None COUNT: 7
WARMUP: the usual suspects: side straddle hops, imperial walkers, Sharon towers, merkins, mountain climbers, flutters THE THANG: the pyramid, 10, 15, 20, 25, 20, 15 and 10 reps of the following: swings, goblet squats, overhead press, merkins, lunges and single leg Romanian deadlift (aka cranes). For those who were capable, run a lap between each set. MARY: the workout took up all of the time ANNOUNCEMENTS: blood drive COT: praise from mountain Momma, his wife got a job. prayers for Smokey’s daughter who is starting a summer internship today in Nashville.

Base Camp, The Murph Edition

DATE: 2023-05-29 AO: Base-Camp Q: hoover PAX: deep_dish, jet_fuel, Orange Whip, poptart, Floor Slapper, ChickenWing, geraldo, Emoji, Eleanor, O Tannenbaum, Cottonmouth, Smelly Seal FNGs: None COUNT: 13 The Murph Convergence with Chubby Hubby and Swole
WARMUP: run to Davie Park THE THANG: 100 pullups or sandbag rows, 200 merkins, 300 squats, run back to launch MARY: we did some ANNOUNCEMENTS: blood drive 6/23, Ghostrunner starts Thursday COT: Unplugged with the take out

Fun Hill work

DATE: 2023-05-30 AO: Swift Q: frasier PAX: frasier, citgo, Polly, bratwurst, bunker, midriff, voodoo, das_boot, tigerrag, soft_pretzel FNGs: None COUNT: 10 10 for some fun hill work at swift. 3 minutes up 2 minutes down @tigerrag was back and it was glorious to quote @Astro (Kyle Kirchhoff) @voodoo popped over @citgo and @Polly were pushing the pace, @bunker took a break from Hickory @soft_pretzel ran hard after a beech weekend @das_boot and @midriff looked consistent and @bratwurst was right on time,sort of.
Next week same location just add a minute up and down so 4 minutes up and 3 minutes down.

Chubby Camp is not the same as fat camp

DATE: 2023-05-29 AO: Chubby-Hubby Q: Joker_Shawn Heath PAX: Spammer, Gruden, Chopper, Cheese Curd FNGs: None COUNT: 5
WARMUP: show up at 0700, Spammer preran THE THANG: Joker called the route, 6ish miles MARY: made it back too late. ANNOUNCEMENTS: blood drive 6/23, Ghostrunner starts Thursday COT: Unplugged with the take out

Swolevergence

DATE: 2023-05-29 AO: Swole Q: mighty_mite PAX: voodoo, Unplugged, sledge, wildturkey, The Worm FNGs: None COUNT: 6
WARMUP: Windmill, IW, Arm Circles, Prying Squat THE THANG: Double kb Hang Cleans Double Thrusters
30 min emom sb front squats, sb lunges, sb lateral side toss….10 swings in the off minutes
2 rounds of porpoise complex 3 min of mary
MARY: ANNOUNCEMENTS: Blood Drive 6/23 COT: COT with basecamp and running pax

I thought this was a boot camp?

DATE: 2023-05-27 AO: Davinci Q: Odd Job PAX: Eleanor, kirby, midriff, Gruden, Rousey FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, arm circles, merkins, runner stretch
THE THANG: With 3 of the 5 PAX working on through the “Gruden 5K / Day in May” challenge, a request was made to ensure we hit that distance. A couple of easy plan modifications, and we were off.
At the Blakeney playground we did 2 rounds of explosive merkin variations offset with box jumps. Mosey to the 5/3 bank for some Mary, then up AK to Community House, then back down to the lot behind the nail salon. Did step ups and a series of called rock exercises.
Mosey up to the park on Blakeney Heath for two rounds of pull ups offset with derkins on the swings. Mosey back to base, stopping along the way a few times for sets of Mary. At base, two rounds of handstands on the wall, interspersed with “run to Kirby”. Another short mosey to reach the 4 mile distance and close out with some Mary.
Awesome mumblechatter today. Kirby could teach a masterclass. Covered the concept of the survivor/servant continuum, Midriff’s dreams, and an exciting development in Bagpipe land (watch this space).
COT: Franky, Purple Haze, and Bratwurst joined for COT. Great conversation as always over CFA breakfast.

Bells, Bags, Carries, and Flags

DATE: 2023-05-27 AO: Olympus Q: Krzyzewski PAX: voodoo, mighty_mite FNGs: None COUNT: 3 Light crowd today, but the per capita pump was right on target. Good Dredd banter, sandbag shenanigans, and a solid burn as a precursor to the Brewruck for those attending. Let’s get into it. WARMUP: SSH, 10x swings, prying squats, 10x swings, arm circles THE THANG: (#1) Alternating sets of Double Cleans (10x) and Pelosi ladders for 3 sets (#2) Sandbag EMOMs alternating sandbag exercises and 10 merkins in the off minute: Hang Clean & Press (3 min), Counter Rotational Reverse Lunges (7 e/s; 3 min), and DL->Thruster (5x; 5 min) (#3) Voodoo EMOM – Voodoo Complex (1 e/s) for 5 min (#4) Carries – Water/Rack down and back – Suitcase down and back – SB front carry, SB shoulder (left), SB shoulder (right), and SB over the shoulders MARY: N/A; ran out of time ANNOUNCEMENTS: Brewruck is happening in less than 1 hr. If you’re just now seeing this and want to go, first, the flexibility of your schedule is the envy of most suburban dads and second, just roll out to South End and look for jacked dudes carrying weight in between pints. Blood Drive is coming up on 6/23 – lookout for details COT: Cheese Curd took us out along with The Rock pax. A reminder to be silent this weekend and reflect on those amazing men and women who have served our country. The sacrifice is ineffable. Keep these brave souls in your prayers this weekend.

Traditions

DATE: 2023-05-27 AO: -Rock Q: Cheese Curd PAX: O Tannenbaum, geraldo, beaver, Alf, poptart, Cottonmouth, Scratch and Win, hoover, stonecold FNGs: None COUNT: 14 WARMUP: run to the stretching spot THE THANG: move to the rock pile, grab a lifting rock
3 rounds of the following, including a citation reading of hero’s of war and their story. @Geraldo @alf, @hoover Rocks held overhead during reading, Bi’s, Tri’s and Squats each x20
Parking lot Curb to Curb (10 stops- perform each exercise at every other) Round 1 3 dive bomb merkins increase by 3 every time 4 jump squats increasing by 4 every time Back to rocks
Round 2 Merkins: wide, standard, diamond (switching every round) x5 back peddle and monkey humpers x5 then sprint to the next one Back to rocks
Run to Hot Box Round 1 Dips x20 Incline merkins x20 Step ups 10 each leg
Abs
round 2 Dips x20 Decline x20 Step ups x10 per leg
Run to the cemetery flag pole for the Pledge of Allegiance
In Silence 100 burpees / 10 per minute
Run to launch and DONE
MARY: squeezed some in to break up reps
ANNOUNCEMENTS: BreeRuck in 1 hr, Blood Drive
COT: thanks to all the servers ( Rachel with us today) and for all who have sacrificed. Some wounds are easy to see, others are within and some sacrificed everything for our freedom. Be appreciative for those who served and thank a veteran – thanks for the opportunity and to have the assistance of each current and former site Q during citations – pretty meat and potatoes, but I wanted to make sure we got in all of the traditions for honoring a few great men
Have a great holiday weekend, be safe and have fun

Murph ready

DATE: 2023-05-26 AO: Joust Q: ChickenWing PAX: ductwork, geraldo FNGs: None COUNT: 3 Bleachers, laps with burpees, and lots of pull up’s and merkins

Trudeau does what?

DATE: 2023-05-26 AO: -Brave Q: Odd Job PAX: fire_hazard, kirby, midriff, soft_pretzel, Olaf FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, merkins
THE THANG: Mosey up to Morrison Y, stopping several times along the way for rounds of Merkin variations. Cut through to the playground at Hawk Ridge for 2 rounds of 10 pull up, 10 burpee over a bar, and 10 pistol squats.
Mosey up to St. Matts, again stopping for more Merkin variations. At St. Matts a series of called rock exercises (curls, triceps extensions, overhead press, back wrecker things, and Trudeau rows).
Mosey back to base with Olaf leading a foot race for the last half mile or so. At base close out with a round merkin variations.
On the day we clocked about 4.5 miles. Merkin variations included wide grip, archer, explosive merkin with negative merkin combo, inverted pike merkins, one leg merkins, and others.
ANNOUNCEMENTS: Kirby extravaganza this coming Tuesday at Bagpipe. Bring a friend, Kirby promises it will be epic. Tomorrow Stonehenge and Da Vinci converge at Da Vinci in weather well suited to ducks.
COT: Great second F today, thanks Gents.

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