Forgot to post

Forgot to post

Date: 2024-04-18 AO: kevlar Q: Christmas PAX: Orange Whip, ChickenWing, Benny, Christmas, Limey FNGs: None COUNT: 5 Forgot to post for Christmas but wanted to give credit where credit is due. Benny was a site FNG

Boy bands

Date: 2024-04-18 AO: sparta Q: Orange Whip PAX: Keystone FNGs: None COUNT: 2 Just me and Keystone running in the gloom. However good crowd at Peak 51 and the new cycling AO and it was a busy sites this morning.
We ran 7ish and talked for the entirety. Keystone was a guitar music major at Duquesne and I literally know about his entire life after today.
Great morning and coffee with the Peak boys afterwards

On the greenway again

Date: 2024-04-18 AO: the-devils-turn Q: flipper PAX: hairball, flipper, Polly, voodoo, retread, frasier FNGs: None COUNT: 6
WARMUP: 3.1 PAX for the pre-run (Dosey Doe had to pull the ripcord a quarter mile in due to injury, rest up brother). THE THANG: out and back on the greenway at varying paces. Polly and Hairball fartleked, Voodoo and YHC tempoed, while retread and a recovering Frasier got some quality miles. MARY: haha…funny ANNOUNCEMENTS: WTF is Saturday COT: YHC took us out

Back At It

Date: 2024-04-18 AO: the-phoenix Q: teddyf3 PAX: wildturkey, Hawkeye FNGs: None COUNT: 2
WARMUP: Mosey to YMCA upper parking lot: Side Straddle Hop X 15 Imperial Walker X 15 Potato Picker X 15 Merkins X 10 THE THANG: Segment 1 – 4 Corners X 3 Merkins X 15 Squats X 15 LBC’s X 15 Lunges X 15
Segment 2 Mosey to the hill next to the soccer field for some triple nickelish – 10 Merkins on top of Hill, 10 Heels to heaven on bottom of hill X 5
Segment 3 Mosey to rock pile on side of YMCA and find lifting rock. 15 curls, 15 Shoulder Press, 15 tricep Extension – run 50 yards then 15 LBC’s – X 3
Segment 4 Mosey to traffic circle benches for 15 Dips, 15 Incline Merkins, 15 Step Ups X 3
Mosey towards launch for some Mary – 15 LBC’s, 15 Air Humpers, 15 Rosaleta’s.
arrive at launch for what seemed like endless LBC’s.
MARY: plenty ANNOUNCEMENTS: WTF this weekend. SOB Date Night – Saturday May 4th. COT: give us strength to tackle the day and lead others.

Up & Over

Date: 2024-04-17 AO: the-maul Q: war_eagle PAX: patent_pending, super trooper FNGs: None COUNT: 3
WARMUP: Standard COP by Jersey Mike’s. Initially was just YHC and Patent Pending and then Super Trooper joined us. ST was brought out by apparent harassment by Teddy only to have Teddy be a no show. I think Olaf has a similar story. :thinking_face:
THE THANG: Mosey to speed bumps behind Target. 10 merkins at the first speed bump then up the hill and over to the Elm St side for 10 low slow squats. Back over the hill and repeato at each speed bump. Mosey to St Matt’s and grab a lifting rock. In the parking lot for various exercises. – 40 curls then run to 2nd light for 20 flutters. (2 sets) – 30 on the curb calf raises with rock then run to 2nd light for 20 heels to heaven. (2 sets) – 20 overhead presses then run to light for 25 LBC’s. (2 sets) Mosey back to launch stopping at various points for Mary. One of the Mary stops apparently was near a goose nest bc 2 Canadian geese snuck up on us and started hissing. Super Trooper did not take kindly to their advances and led to some Canadian on Canadian crime.
MARY: Yeah some throughout. ANNOUNCEMENTS: WTF this Saturday. Higher Ground next Friday 4/26. COT: Patent Pending took us out.

Big SUVs, little women and holding back

Date: 2024-04-17 AO: meathead Q: Uncle Leo PAX: The Worm, Wabbit, voodoo, Gump, ickey_shuffle FNGs: None COUNT: 6
WARMUP: SSH, 2HS, High pulls and some low windmills and reaching glute bridges for some variety THE THANG: 10×1 RDLs each leg, 5x heavy waiter carries 5×5 double cleans and 5×5 fouled front squats MARY: Yes and exactly 5 minutes ANNOUNCEMENTS: WTF blood drive coming soon. COT: ickey_shuffle shared his observational humor with us today about the chaos and parking lot inhabitants of private school sporting events. Yes you guessed to big vehicles and women in lulu with big Stanley cups. Which led to discussion of holding kids back in school so they can be good at sports. Gotta have priorities…

Layer Cake

Date: 2024-04-17 AO: wamrap Q: poptart PAX: Alf, mcgee, rachel FNGs: None COUNT: 4 Parking deck as usual, with called exercises. 5x Handrelease Merkinsx2, Knee Upsx2, and Jump Squatsx2. Repeat and add 5 each. Minimum of 4 rounds completely by all.

You okay man?

Date: 2024-04-17 AO: sacs Q: Starch PAX: Cheese Curd, wildturkey, lex_luthor, geraldo, Focker, Rousey, fire_hazard, Roulette, snowflake, None FNGs: 1 None COUNT: 10
WARMUP: Mosey to Davie Park Potato pickers Merkins Low lunge Low slow squats
THE THANG: Laps around half the soccer field with a workout in each corner for 25 reps each: Plank (1 minute) Overhead press Merkin Rows Squats Calf raises
When walking between corners on the short side of the field, we bear crawled halfway, dragging our sandbags as we went and then walked the other half.
Long ways, we did sandbags throws halfway and then walked the rest.
More was planned for the field, but YHC had to take a pit stop off the side of the field to rid myself of weakness… in the form of puking.
As this was happening, Cheese Curd took over for a couple minutes and led the PAX through some workouts – overhead press, flutter kicks, American Hammers.
Once the weakness was expelled, we rucked back to the SCMS parking lot.
Back in the SCMS parking lot, we did farmers carries with some exercises to break it up: Flutter kicks with sandbag presses Mountain climbers Big boy sit ups Plank
MARY: Throughout
ANNOUNCEMENTS: WTF this weekend Savage Race in June
COT: I took us out. It was a memorable VQ.
It was a good morning with an awesome group of PAX. Really appreciate y’all for putting in work today and stepping up/checking in when I was calling dinosaurs.

Why do people live here?

Date: 2024-04-16 AO: fast-twitch Q: gummy PAX: Alf, ductwork, Runstopper, Cheese Curd, Benny FNGs: None COUNT: 6
WARMUP: we don’t warmup at Fast Twitch THE THANG: Terrible loop with windbluff, Smoker-ise and that other bad one.
Things we learned – the dog that used to wake the neighbors on Smoker-ise must’ve died a few years ago. Poor fella – Cheese curd is naturally lubricated and has never used body glide – Benny is a grinder. He kept working those hills until the end. – Runstopper is good for about 8 min before he blows his wad. I’m talking about running workouts only here. – Alf is on the mend and was back out front ht the end. – Ductwork smartly pulled the plug and went home to ice his foot. – Why do people live on roads like Smoker-ise? I would never go for a walk with those hills. – There’s some disagreement about what constitutes “the top” of Rising Meadow. Actually only Curd seemed unsure. MARY: ANNOUNCEMENTS: COT:

Bowl-ing

Date: 2024-04-16 AO: bagpipe Q: Eleanor PAX: wildturkey, Pilgrim, kirby, Cooter2, Gump, picasso, Rousey FNGs: None COUNT: 8 WARMUP: – 1 min plank – 10 SSH – 10 Frankenstein
THE THANG: – Mosey to The Bowl – 10 Burpess – 10 Squat Jumps – 10 Explosive Merkins – Mosey to the Bridge – 10 Lunges – 10 Pull Ups – 5 Hill Sprints – Mosey back to the top, by the hotel, and start over (in descending count) (9, 8, 7,…)
MARY: – Finish with a set of 5 of everything
ANNOUNCEMENTS: – Someone jog my memory :thinking_face:
COT: – midriff – remind us of the leadership principle you left us with
Love you guys I appreciate the opportunity kick your :peach:

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