Santa’s sleigh
Date: 2025-12-04 AO: the-phoenix Q: lex_luthor PAX: wildturkey, SweetWater, lex_luthor FNGs: None COUNT: 3 WARMUP: Couple of laps followed by SSH’s, Merkins, Squats and stretches.
THE THANG: 1st round Weighted sled – push it out and pull it back 40 lb sandbag – shoulder press 60 lb sandbag – rows Mary 2nd round Weighted sled – push it out and pull it back 40 lb sandbag – side lunges 60 lb sandbag – deadlifts Mary 3rd round Weighted sled – push it out and pull it back 40 lb sandbag – swings 60 lb sandbag – dynamic lateral shuffle over the bag Mary Final push for the last two minutes – rotated pushing the sled around the parking lot. The legs got a workout today. BUT we definitely got stronger :muscle:
ANNOUNCEMENTS: Christmas Party Deck the halls tomorrow Jason Khalipa weekly call
Strong work by SweetWater and wildturkey They could have easily slowed the pace but all they did was ramp it up throughout the 45 minutes. Straight beast mode boys.
THE THANG: 1st round Weighted sled – push it out and pull it back 40 lb sandbag – shoulder press 60 lb sandbag – rows Mary 2nd round Weighted sled – push it out and pull it back 40 lb sandbag – side lunges 60 lb sandbag – deadlifts Mary 3rd round Weighted sled – push it out and pull it back 40 lb sandbag – swings 60 lb sandbag – dynamic lateral shuffle over the bag Mary Final push for the last two minutes – rotated pushing the sled around the parking lot. The legs got a workout today. BUT we definitely got stronger :muscle:
ANNOUNCEMENTS: Christmas Party Deck the halls tomorrow Jason Khalipa weekly call
Strong work by SweetWater and wildturkey They could have easily slowed the pace but all they did was ramp it up throughout the 45 minutes. Straight beast mode boys.
Super Mooners
Date: 2025-12-04 AO: sparta Q: Orange Whip PAX: turkey_leg, Gazette, Orange Whip, Pomade FNGs: 1 Pomade COUNT: 4 FNG Pomade joined us for a nice 10k through the greenway. Solid conversational pace, an insane shooting star and a super moon.
Joined Peak 51 which had a solid showing + coffeteria afterwards.
Joined Peak 51 which had a solid showing + coffeteria afterwards.
We need more Linkin Park? Really?
Date: 2025-12-03 AO: meathead Q: Toto , PAX: voodoo, Uncle Leo, The Worm, Pepsi, MARTA, flipper, Emoji, Unplugged FNGs: None COUNT: 9 WARMUP: 20 IC Side straddle hops 15 slow IC Sharon towers 10 single hand swings – strong arm 15 Imperial walkers 10 single swings – less strong arm Prying squats (plus an extra rep since flipper put his bell down early) 7 rotations of the bell – both directions (I still don’t know the name of this one, even after getting yelled at by the pax) 3 cleans strong arm 3 snatches strong arm 3 cleans less strong arm 3 snatches less strong arm
THE THANG: The (complex-inducing) Complex-Only Wolf: 4 rounds of: Double front squats – 5 reps Double military press – 5 reps Double cleans – 5 reps Double front squats – 5 reps
Emoji announced that he and the Wolf have finally reached an understanding with each other (debate raged on if it was YHC’s expert explanation or the fact that we’ve done this exercise for 5 straight weeks now).
The Rest Suitcase carry to curb – 10 swings Suitcase back – 10 swings Rack carry to curb – 10 swings Rack carry back – 10 swings Waiter carry to curb – 10 swings Waiter carry back – 10 swings ( Unplugged – That totals 80 swings!) Pax’s each individual least favorite carry to the curb and back (all pax to thank voodoo for this great and reoccurring idea).
YHC decided his personal safety required he call an audible off of the pre-arranged winkie (which called for 2 more rounds of the Complex Wolf).. we instead did a ‘Pax Choice Round Robin EMOM: We slung bells, we lunged, we merkin’d, we deadlifted & upright rowed, we did some other exercises YHC doesn’t remember (possibly blacked out for a minute), then we carried more.. and someone, who will remain unnamed for personal safety purposes, made us do 20 more swings ( Unplugged – these extra swings do NOT roll over to tomorrow..)
MARY: Glute bridge with some legs up.. Some fluttering.. wish we had had more time.. ANNOUNCEMENTS: Deck the halls Friday, party at Deb’s house.. Festivus coming up COT: flipper took us out with the boot campers. MARTA energized our days with expertly brewed coffee (thank you brother).
Thank you for the opportunity to lead.
THE THANG: The (complex-inducing) Complex-Only Wolf: 4 rounds of: Double front squats – 5 reps Double military press – 5 reps Double cleans – 5 reps Double front squats – 5 reps
Emoji announced that he and the Wolf have finally reached an understanding with each other (debate raged on if it was YHC’s expert explanation or the fact that we’ve done this exercise for 5 straight weeks now).
The Rest Suitcase carry to curb – 10 swings Suitcase back – 10 swings Rack carry to curb – 10 swings Rack carry back – 10 swings Waiter carry to curb – 10 swings Waiter carry back – 10 swings ( Unplugged – That totals 80 swings!) Pax’s each individual least favorite carry to the curb and back (all pax to thank voodoo for this great and reoccurring idea).
YHC decided his personal safety required he call an audible off of the pre-arranged winkie (which called for 2 more rounds of the Complex Wolf).. we instead did a ‘Pax Choice Round Robin EMOM: We slung bells, we lunged, we merkin’d, we deadlifted & upright rowed, we did some other exercises YHC doesn’t remember (possibly blacked out for a minute), then we carried more.. and someone, who will remain unnamed for personal safety purposes, made us do 20 more swings ( Unplugged – these extra swings do NOT roll over to tomorrow..)
MARY: Glute bridge with some legs up.. Some fluttering.. wish we had had more time.. ANNOUNCEMENTS: Deck the halls Friday, party at Deb’s house.. Festivus coming up COT: flipper took us out with the boot campers. MARTA energized our days with expertly brewed coffee (thank you brother).
Thank you for the opportunity to lead.
A gloveless Anvil Q
Date: 2025-12-03 AO: anvil Q: MARTA PAX: Point Break, Snuka, Limey FNGs: None COUNT: 4 MUMBLECHATTER: 4 for miles which were promised this am. Chatter ranged from the pathetic acc championships to more serious matters of gratitude learned form mission experience. Limey informed us that fan favorite ooeygooy bars will make an appearance at the Christmas party… as will my jalepeno poppers.
Warmup Mosey to patio 15 x ssh 15x iw 10 x lss 10 x Sharon towers 15 x hillbillies
Mosey to library Triple nickle Lbcs and merkins
People’s chair + air press x25 X2
Run to top of calvary entrance hill. Triple nickel Squats and Plank jacks
5 burpees
Mosey to rock pile X10 curls X10 triceps X10 press X10 row X3
Run back for coffee. Mary
Warmup Mosey to patio 15 x ssh 15x iw 10 x lss 10 x Sharon towers 15 x hillbillies
Mosey to library Triple nickle Lbcs and merkins
People’s chair + air press x25 X2
Run to top of calvary entrance hill. Triple nickel Squats and Plank jacks
5 burpees
Mosey to rock pile X10 curls X10 triceps X10 press X10 row X3
Run back for coffee. Mary
Announcements: Deck the halls this Friday- bring some cans to donate Festivus on 6/13 Christmas on 12/7
CoT: Flipper takes us out
Too cold for the youngsters???
Date: 2025-12-03 AO: the-maul Q: SweetWater PAX: Hawkeye, super trooper, patent_pending, Smash FNGs: None COUNT: 5 WARMUP: Mosey to the bank machine and do multiple warm up exercises to get loose in the cool temps THE THANG: AMRAP with equipment. 4 minute rounds. 15 reps then run to second parking lot line. Used movie theatre parking lot. 1) AB roll or big boy sit ups 2) Slam Balls 3) Kettlebell Swings 4) Farmers Carry 5) Curls/Press/Tricep
After 1 complete round of all exercises we did a 1 set speed round.
Closed out with cleaning up equipment (extra Farmers Carry for patent_pending) we jogged until time up.
MARY: AMRAP set ANNOUNCEMENTS: lots of events coming up COT: appreciate the support. Should be noted all PAX today were 50+. Must be too cold for the kids…….:cold_face::cold_face::cold_face:
After 1 complete round of all exercises we did a 1 set speed round.
Closed out with cleaning up equipment (extra Farmers Carry for patent_pending) we jogged until time up.
MARY: AMRAP set ANNOUNCEMENTS: lots of events coming up COT: appreciate the support. Should be noted all PAX today were 50+. Must be too cold for the kids…….:cold_face::cold_face::cold_face:
The real story behind OT’s name!
Date: 2025-12-03 AO: wamrap Q: Mile High , PAX: Orange Whip, double_e, O’Tannenbaum FNGs: None COUNT: 4 WARMUP: THE THANG: box jumps…step ups…merkins…mountain climbers…diamonds…burpees…at the mile. MARY: ANNOUNCEMENTS: COT:
Jack Skellington WOS
Date: 2025-12-03 AO: sacs Q: Cheese Curd PAX: geraldo, Blanks, Roulette, wildturkey FNGs: None COUNT: 5 WARMUP: 1 mile ruck shuffle THE THANG: 50 burpee press 50 ruck ruck sit-up 50 ruck pushup 50 ruck squats 50 ruck Mtn climber 4 count 50 ruck jumping jack 4 count 50 ruck flutters 4 count MARY: yep ANNOUNCEMENTS: Festivus COT: that was fun!
Swift
Date: 2025-12-02 AO: swift Q: soft_pretzel PAX: bratwurst, bunker, frasier, Gump, kirby, soft_pretzel, tagalong, Brisket, Shrinkwrap FNGs: None COUNT: 9 WARMUP: Standard THE THANG: 4 x 7 minutes hard and 2 minutes active recovery. MARY: no ANNOUNCEMENTS: Festivus and Deck The Halls COT: it rained more
Mongolian throat singing for the win
Date: 2025-12-02 AO: skunk-works Q: Mountain Momma PAX: Blanks, hoover, lois, Smokey, Header FNGs: None COUNT: 6 WARMUP: The usual along with a couple of throat singing songs
My 2.0 shared a game where you listen to Mongolian throat singing and see how long you can do it before laughing 😂 THE THANG: Tabata all the way with 90 seconds of Mary in between
Went in a circle with each Pax plus the 50 plus one station with a 1inch PVC for overhead squats or good mornings
Swings Squats Thrusters Romanian DL Lawnmower R Lawnmower L MARY: ANNOUNCEMENTS: Holiday party Sunday Festivus next Saturday 0700 Metro Holiday party 12-17 15 year convergence 1-1 2026 at 0800 at AG Middle COT: Tyler! Praise Moses healing
My 2.0 shared a game where you listen to Mongolian throat singing and see how long you can do it before laughing 😂 THE THANG: Tabata all the way with 90 seconds of Mary in between
Went in a circle with each Pax plus the 50 plus one station with a 1inch PVC for overhead squats or good mornings
Swings Squats Thrusters Romanian DL Lawnmower R Lawnmower L MARY: ANNOUNCEMENTS: Holiday party Sunday Festivus next Saturday 0700 Metro Holiday party 12-17 15 year convergence 1-1 2026 at 0800 at AG Middle COT: Tyler! Praise Moses healing
New Territory for Fast Twitch
Date: 2025-12-02 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Benny, fleetwood FNGs: None COUNT: 3 WARMUP: *Benny posting on behalf of Astro. 3 pax weren’t afraid of a little rain to see what new territory Astro had planned for us this am with a typical 1.5+ mile warmup of one of his q’s towards Piper Glenn area THE THANG: See the new home construction being built by Astros company he works for, his words will be a great bathroom break for the next few years and a future area for hill repeats once construction is done. Afterwards repeats on Coburn before we moseyed back to launch. Lots of 2nd F and hearing discussions with Fleetwood not knowing his daughter went to Wilmington with Astros daughter. MARY: None ANNOUNCEMENTS: Christmas Party is this Sunday at Hops house, see slack for details. Festivus CSAUP Dec 13th 7 AM Calvary Church, see slack for details COT: Astro with the takeout