Savage prep
Date: 2024-04-25 AO: the-phoenix Q: lex_luthor PAX: wildturkey, midriff, Rousey FNGs: None COUNT: 4 WARMUP: quick run down of SSH, Merkins and Squats THE THANG: 15 reps of an exercise followed by a run to the pullup bar exercised listed here Hop over cones Battle Rope Cossack Squats Shoulder Fly’s Bunny Hop Sprawl Bent Over Row Dive Bomber Merkins
MARY: Hershel Walkers – Situps, Pushups and Sprints ANNOUNCEMENTS: Savage Race on June 15th in Charlotte COT:
MARY: Hershel Walkers – Situps, Pushups and Sprints ANNOUNCEMENTS: Savage Race on June 15th in Charlotte COT:
Who doesn’t love snatches?
Date: 2024-04-24 AO: meathead Q: voodoo PAX: witchdoctor, Uncle Leo, Soul Glo, The Worm, voodoo FNGs: None COUNT: 5 5 pax circled up at Calvary for some mid-week metal, including Witch Doctor! #kotters
WARMUP: SSH x 20 IC 1-Handed Swings – 5 per side Sharon Towers x 10 IC High pulls – 5 per side IW x 15 IC Cleans – 5 per side Prying squats x 2
THE THANG: Grip buster Single press ladders – 5 sets of 1/2/3 reps per side. Short rest between 1-2-3 and longer rest between sets. Snatches – 5 sets of 10 per side with :15 rest #soulcrusher Farmer carries – 4 x :90 (out to the light post and back). This was very tough after frying your grip with the snatches.
MARY: Anchored leg raises x 10 IC Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x 1:00
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June.
COT: Combined with Limey’s Anvil crew for COT. I believe Unplugged took us out, but not 100% sure. Regardless, thank you to the pax that did.
WARMUP: SSH x 20 IC 1-Handed Swings – 5 per side Sharon Towers x 10 IC High pulls – 5 per side IW x 15 IC Cleans – 5 per side Prying squats x 2
THE THANG: Grip buster Single press ladders – 5 sets of 1/2/3 reps per side. Short rest between 1-2-3 and longer rest between sets. Snatches – 5 sets of 10 per side with :15 rest #soulcrusher Farmer carries – 4 x :90 (out to the light post and back). This was very tough after frying your grip with the snatches.
MARY: Anchored leg raises x 10 IC Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x 1:00
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June.
COT: Combined with Limey’s Anvil crew for COT. I believe Unplugged took us out, but not 100% sure. Regardless, thank you to the pax that did.
Does this really count as Qing a workout?
Date: 2024-04-25 AO: sparta Q: voodoo PAX: Full House, Orange Whip, hopper, Keystone, geraldo, voodoo FNGs: None COUNT: 6 6 pax got about 6 miles on a cool Thursday morning in Matthews
WARMUP: Running is your warm up THE THANG: We ran a loop along the greenway and past the Sportsplex that Full House provided me. In my defense, I did look at other routes, but didn’t find one I liked more than what he had suggested. Full House was a gracious site Q and corrected me when I veered off course at least twice.
The pax kept together well and the 2nd F was enjoyable. Conversation topics I caught were Caitlin Clark (who knew she was 6 feet tall?) and her WNBA contract ($75k a year?), college aged kids and their summer jobs (or lack thereof), high school kids and their college/athletic plans, and various races that pax are signed up for or thinking about signing up for.
It was great to post with the Sparta crew and see some pax I don’t see enough of. I was leading from the back most of the time, but the pax knew where they were going, so it wasn’t an issue. Great to meet Keystone this morning.
MARY: Nah
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June (is there still a kids’ division?). BRR teams are forming so raise your hand if you’re interested.
COT: Hopper did the honors and took out the combined Peak 51/Sparta pax. We had 13 total across both workouts.
WARMUP: Running is your warm up THE THANG: We ran a loop along the greenway and past the Sportsplex that Full House provided me. In my defense, I did look at other routes, but didn’t find one I liked more than what he had suggested. Full House was a gracious site Q and corrected me when I veered off course at least twice.
The pax kept together well and the 2nd F was enjoyable. Conversation topics I caught were Caitlin Clark (who knew she was 6 feet tall?) and her WNBA contract ($75k a year?), college aged kids and their summer jobs (or lack thereof), high school kids and their college/athletic plans, and various races that pax are signed up for or thinking about signing up for.
It was great to post with the Sparta crew and see some pax I don’t see enough of. I was leading from the back most of the time, but the pax knew where they were going, so it wasn’t an issue. Great to meet Keystone this morning.
MARY: Nah
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June (is there still a kids’ division?). BRR teams are forming so raise your hand if you’re interested.
COT: Hopper did the honors and took out the combined Peak 51/Sparta pax. We had 13 total across both workouts.
Return to The Green Monster
Date: 2024-04-24 AO: wamrap Q: Alf PAX: poptart, Alf, Orange Whip, Horsehead, rachel, double_e FNGs: None COUNT: 6 In the early weeks of baseball season, it’s time to return to the green monster exercises at six locations finishing with Burpee’s
The Sandy Farmer
Date: 2024-04-24 AO: sacs Q: Roulette PAX: snowflake, Cheese Curd, geraldo, wildturkey FNGs: None COUNT: 5 WARMUP: Mosey to school track 2 Laps with Sandbag
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.
And go
Date: 2024-04-24 AO: fast-twitch Q: hopper PAX: Alf, Astro (Kyle Kirchhoff), Benny, Runstopper, Cheese Curd FNGs: None COUNT: 6
WARMUP: not today THE THANG: Route: L on 51 from ABC, L on Rea, L on Bevington, R on Coburn, L on Browns Pond, R on Rosecliff, L on Strawberry, R on Woodfox, L on Rounding Run, L on Raintree. That’s 5.5 miles. If looking for EC, take a right on Rounding Run and do the loop or run some hills on Rising Meadow.
MARY: not unless you did it on your own
ANNOUNCEMENTS: nothing popping
COT: group was spread out. Alf was leading Astro, Oona was leading Cheese Curd, Joker was doing Joker things, Benny was grinding, and Stopper and I ran our own race
WARMUP: not today THE THANG: Route: L on 51 from ABC, L on Rea, L on Bevington, R on Coburn, L on Browns Pond, R on Rosecliff, L on Strawberry, R on Woodfox, L on Rounding Run, L on Raintree. That’s 5.5 miles. If looking for EC, take a right on Rounding Run and do the loop or run some hills on Rising Meadow.
MARY: not unless you did it on your own
ANNOUNCEMENTS: nothing popping
COT: group was spread out. Alf was leading Astro, Oona was leading Cheese Curd, Joker was doing Joker things, Benny was grinding, and Stopper and I ran our own race
What’s the difference between Goonie and a joke?
Date: 2024-04-24 AO: the-maul Q: kirby PAX: goonie, Smash, patent_pending, picasso, teddyf3, super trooper, ToeJam FNGs: None COUNT: 8 I needed this more you know. Laughing helps me and is one of my therapeutic moves. WARMUP: THE THANG: The workout was marginal and the jokes were worse but everyone smiled. If your reading this ans want to know the punchline then you should have been there🤣 MARY: yep ANNOUNCEMENTS: MAY 4th 5pm be there! F3 date night! COT: PP took us out
Tin Anniversary
Date: 2024-04-23 AO: swift Q: bratwurst PAX: frasier, fletch, citgo, midriff FNGs: None COUNT: 5
WARMUP: Easy running and dynamic stretching including the lunge twist.
THE THANG: 5 rounds of 4x200m intervals with increasing speed along the Brixham Hill Green. 1:00 recovery after each.
ANNOUNCEMENTS: Beer run in South End early June. Details coming soon.
COT: Isaiah 40:28-31 CSB [28] Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. [29] He gives strength to the faint and strengthens the powerless. [30] Youths may become faint and weary, and young men stumble and fall, [31] but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint.
bible.com/bible/1713/isa.40.28-31.CSB
WARMUP: Easy running and dynamic stretching including the lunge twist.
THE THANG: 5 rounds of 4x200m intervals with increasing speed along the Brixham Hill Green. 1:00 recovery after each.
ANNOUNCEMENTS: Beer run in South End early June. Details coming soon.
COT: Isaiah 40:28-31 CSB [28] Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. [29] He gives strength to the faint and strengthens the powerless. [30] Youths may become faint and weary, and young men stumble and fall, [31] but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint.
bible.com/bible/1713/isa.40.28-31.CSB
introducing…
Date: 2024-04-23 AO: 3rdf-timekeeper Q: bratwurst PAX: citgo, frasier FNGs: None COUNT: 3 3 of us talked about our personal backgrounds connected with the topic of the next book – The End of Race Politics: Arguments for a Colorblind America.
frasier will kick it off discussion of Chapter 1 for us next week.
Some recommendations for videos to watch before then (each about 10min): 1) Author on The View – https://youtu.be/0xwEq38aL9M?si=HfqqRHpLfTEVtzlU 2) author on a Podcast talking about their session in The View – https://youtu.be/GA_4mr0S3-8?si=Bk-pCd8GOd_FnUSu 3) Author’s TED Talk – https://youtu.be/QxB3b7fxMEA?si=DpX9JULFHvpIJSwu
frasier will kick it off discussion of Chapter 1 for us next week.
Some recommendations for videos to watch before then (each about 10min): 1) Author on The View – https://youtu.be/0xwEq38aL9M?si=HfqqRHpLfTEVtzlU 2) author on a Podcast talking about their session in The View – https://youtu.be/GA_4mr0S3-8?si=Bk-pCd8GOd_FnUSu 3) Author’s TED Talk – https://youtu.be/QxB3b7fxMEA?si=DpX9JULFHvpIJSwu
your excellence
Date: 2024-04-22 AO: firestarter Q: kirby PAX: Endo, Franky, Peaches FNGs: None COUNT: 4 It was great to have Endo and Peaches show up because it would have been really hard to get started this morning. I greated his royal Excellence Franky and asked if it was proper to bow or kneel to the winner of WTF. Very proud of him and team! WARMUP: The world’s slowest mosey to bank. Windmills merkins big boys THE THANG: Mosey to ledge by Dentist office and do a derkin dip ladder. Mosey to AK doing a flag carrier run. Do an Flutter and big boy ladder. Mosey home flag carrier and come in a few minutes late. MARY: yep ANNOUNCEMENTS: WTF 2025 COT: Endo took us out