Rainbow 4×4

Rainbow 4×4

Date: 2025-09-15 AO: swole Q: high_tide PAX: Unplugged, voodoo, wildturkey, Roulette, ickey_shuffle, F3 Elsa, Uncle Leo, The Worm, Pepsi, Emoji FNGs: None COUNT: 11 11 pax gathered in this morning’s gloom to behold the latest rainbow spreadsheet, and not just any old spreadsheet but one crafted by hand, for us, by our very own chemically minded, geologically oriented Unplugged.
I give you, the Norwegian 5000!
(OK, it’s technically the Norwegian 4×4, but that name lacks a certain gravitas. The 5000 is just a working title for now, but I’m sure we’ll come up with something appropriate to call it by the time we’re done with it.)
Well, I know you’re eager to hear all about it, so we’ll not delay this any longer.
WARMUP: – SSH – IW – LSS – Prying Squat – Mountain Climber (because, you know, Norwegian 5000)
THE THANG: Norwegian 4×4: – Swings = 1:00 – Lawnmowers = :30/:30 – Bottoms-up Presses = :30/:30 – Goblet Squats = 1:00 – Rest = 3:00 (“rest” included walks, carries, and some actual “rest”) – Repeato 4x
Body weight 4×1: – Standing broad jump = 1:00 (note, we weren’t standing there jumping over actual broads; it’s that the span of our jumps were broad.) – Bent over rows = 1:00 – Merkins = 1:00 (because Flipper likes chesticles) – 3 point squat jumps = 1:00
MARY: Some rando, questionable stuff Voodoo found on the internet – A head lifting thing – A side planking thing – L/R – And no time for other things, like bird dogs, pullovers, or planks.
ANNOUNCEMENTS: Nary a one.
COT: Good stuff. And mumblechatter. We’ll keep after it and refining it (esp the future double snatch disaster) and working on our VO2 max.
Until then, aye

Rainbow 4×4

Date: 2025-09-15 AO: swole Q: high_tide PAX: Unplugged, voodoo, wildturkey, Roulette, ickey_shuffle, F3 Elsa, Uncle Leo, The Worm, Pepsi, Emoji FNGs: None COUNT: 11 11 pax gathered in this morning’s gloom to behold the latest rainbow spreadsheet, and not just any old spreadsheet but one crafted by hand, for us, by our very own chemically minded, geologically oriented Unplugged.
I give you, the Norwegian 5000!
(OK, it’s technically the Norwegian 4×4, but that name lacks a certain gravitas. The 5000 is just a working title for now, but I’m sure we’ll come up with something appropriate to call it by the time we’re done with it.)
Well, I know you’re eager to hear all about it, so we’ll not delay this any longer.
WARMUP: – SSH – IW – LSS – Prying Squat – Mountain Climber (because, you know, Norwegian 5000)
THE THANG: Norwegian 4×4: – Swings = 1:00 – Lawnmowers = :30/:30 – Bottoms-up Presses = :30/:30 – Goblet Squats = 1:00 – Rest = 3:00 (“rest” included walks, carries, and some actual “rest”) – Repeato 4x
Body weight 4×1: – Standing broad jump = 1:00 (note, we weren’t standing there jumping over actual broads; it’s that the span of our jumps were broad.) – Bent over rows = 1:00 – Merkins = 1:00 (because Flipper likes chesticles) – 3 point squat jumps = 1:00
MARY: Some rando, questionable stuff Voodoo found on the internet – A head lifting thing – A side planking thing – L/R – And no time for other things, like bird dogs, pullovers, or planks.
ANNOUNCEMENTS: Nary a one.
COT: Good stuff. And mumblechatter. We’ll keep after it and refining it (esp the future double snatch disaster) and working on our VO2 max.
Until then, aye

Blakovery

Date: 2025-09-15 AO: blakovery Q: Polly PAX: gumbo, wingman, madison, kirby FNGs: None COUNT: 5 WARMUP: Multiple start timex THE THANG: Marvin Creek MARY: Lots of fun this morning – we hit hella sprinklers on the way out. We ended short on miles by .10 but who is counting?? Fun was had by all ANNOUNCEMENTS: – 50K for fun coming up midriff COT: Milage man gumbo took us out

Keep it Moving

Date: 2025-09-15 AO: firestarter Q: Point Break PAX: SweetWater, Melons, Adobe FNGs: None COUNT: 4 The Thang
Slow mosey across to the medical park fountain for CoP.
· 1 Burpee OYO + Hillbillies x 10 · 2 Burpees OYO + Mountain Climbers x 10 · 3 Burpees OYO + Low Slow Squats x 10 · 4 Burpees OYO + SSHs x 10 · 5 Burpees OYO + Runner’s Stretching
WAVE 1: The Decathlon · 10 Buildings line Rea Rd. Alternating exercises x 10 at each building. Mary for the six. · Lap 1 (Down): Merkins x 10, alternating w/ LBCs x 10 · Lap 2 (Back): Lunges x 10, alternating w/ Heels2Heaven x 10 · Lap 3 (Down): Dry Docks x 10, alternating w/ Flutter x 10 (2=1) · Lap 4 (Back): Jump Squats x 10, alternating w/ Rosalitas x 10 (2=1)
Mosey back to the shopping center and get ready to run suicides in the Talbots lot.
WAVE 2: Parking lot Suicides · Starting on the curb in front of Talbots · Run to the 1st lane, Big Boi Sit-ups x 5, Reverse Mosey back · Run to the 2nd lane, Big Boi Sit-ups x 10, Reverse Mosey back · Run to the 3rd lane, Big Boi Sit-ups x 15, Reverse Mosey back · Run to the far curb, Big Boi Sit-ups x 20, Reverse Mosey back
Mosey back to launch doing bunny hops up the yoga steps and back down three times. Finish the time w/ Burpees x 10 OYO.
Time.

“I thought you said we’d be mainly on campus Benny”

Date: 2025-09-15 AO: base-camp Q: Benny PAX: Benny, thunder_road, Mr. Magoo, Smash, grave_dancer, Limey FNGs: None COUNT: 6 WARMUP: After a proper disclaimer for a mostly veteran group of we we with a change of plans in YHC mind to an off campus workout filled with various core work. Upon reaching the intersection of Rosecliff & Strawberry we did a quick COP of the following exercises: IW SSH LSS Windmill
THE THANG: 7s workout on rosecliff 6 LBCs at the intersection of Strawberry and Rosecliff, at the bottom of the hill 1 merkin. Rinse and repeat till you do 1 LBC at the top and 6 Merkins at the bottom of the hill.
10 Count
Mosey to Fairway Downs Ct and Strawberry intersection then partner up. First Partner does amrap of called exercise, while the second partner runs up the hill and back down to switch roles. We got in 3 rounds of the following exercises Monkey Humpers Carolina Dry Docks Jump Squats
10 count Mosey back to launch towards the main middle school entrance for air presses(3 rounds) then back to Semi’s office to conclude the workout with some Mary. MARY: Flutter Dolly Rosalita American Hammer Protractor Called Exercises by Thunder Road & Mr. Magoo before time was called ANNOUNCEMENTS: Blood Drive October 3rd, Christmas party date to be announced COT: Smash with the takeout
Strong work by everyone including kotters to Grave Dancer for coming back out after being on IR for a good portion of the year. Plan was to stay mostly on campus with some speed work on the track, however once I saw the group of the pax I figured the group wouldn’t appreciate YHCs original plan and made a last minute audible for what we did today(Thunder Road was not happy as I said todays workout would likely be on campus). Always great to post at Base Camp, lower numbers then what we’ve seen the last few weeks but always a great group of pax that come out each week.

Long walk to the deck

Date: 2025-09-13 AO: stonehenge Q: lex_luthor PAX: Cheese Curd, ToeJam, Brisket, tagalong, teddyf3, fire_hazard, shrinkwrap, lex_luthor FNGs: None COUNT: 8 6am kickoff 25 lb weight for most but fire_hazard and Cheese Curd stepped up for 30 and 35 respectively. Random walk to the deck with lots of varied exercises and discussions along the way Including Thumbs – discussed Shoulder press Deadlifts Thrusters Squats American hammer Step ups You get the idea
Beautiful day today Great work by all with some extra credit pre-running by Cheese Curd and fire_hazard

The Secrets to a Youthful Facial Glow

Date: 2025-09-13 AO: olympus Q: Krzyzewski PAX: Mountain Momma, ickey_shuffle, voodoo, MARTA, The Worm, flipper, Wabbit, Floyd, taggart, Toto FNGs: None COUNT: 11 Absolutely monstrous showing by the pax on this fine thirteenth day of September in the year of our Lord two thousand and twenty five. With BRR and summer travel out of the way, a cadre of gear-heads came out to embrace the unknown. In the same manner of a six year-old creating an artistic masterpiece, we painted by numbers this morning and covered an insane number of muscle groups. Following a handful of mumbles and a select number of grumbles, YHC knew he hit a something of a decent balance between variety, rest, and heart rate intensity. However, the faces of the pax following the Norwegian 4×4 preview portend a rough couple of weeks in the near-term….But the satisfaction from the massive gains in VO2 max following our forthcoming rainbow spreadsheet will likely tell a different story. We’ll see. Anyway, it was awesome to see so many familiar faces today and, as always, YHC appreciates the pax’s enthusiasm and patience to explore the various nonsense that inevitably fills the weinke. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Swingin’ Rows Complex (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) 6/5/4 Combo (3 sets) – Lawnmower rows (6x e/s) – Hi-pulls (5x e/s) – Snatches (4x e/s) 3) Hammercurls (2 sets) – KB hammercurls (15x) 4) Norwegian 4×4 Preview (1 set) – AMRAP (which really was pretty much 1x through each) (4 min.) – 1-handed swings ladder (up to 4x e/s) – Front squat ladder (up to 4x e/s) – Single-bell cleans ladder (up to 4x e/s) – Single-bell push press ladder (up to 4x e/s) – Active recovery – single-bell carries (3 min.) 5) Floor Work (3 sets) – KB pullovers (10x) – KB chest press (10x) – Anchored leg raises (10x) 6) Hinge & Merkins Complex (3 sets) – SLDL (5x e/s) – Reverse lunges (5x e/s) – Merkins (10x) MARY: Static holds and some single-bell carries until we hit time ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack or just DM MARTA…he’ll surely enjoy that) – :raised_hands: Oftentimes we’re offering up prayers, but it’s awesome when prayers are answered and we can put forth a praise – verily, praises for The Worm’s recovery. Great to have you back, brother COT: Jet Fuel took out the joint groups and we ended with Emoji’s trademark boy-band group shot :camera_with_flash:

Why we calling out Snuka?

Date: 2025-09-13 AO: centurion Q: Hawkeye PAX: Icarus, Cheese Curd, Snuka, snowflake, Point Break FNGs: None COUNT: 6 WARMUP: we ran around a very small island to warm up THE THANG: Corner whiteboard 30,20,10,5 Then descending order . 4 exercises
Lots of wall work.. balls, butts, hands, feet. Added some chair raises
Stairs and running
Finished it Marry
MARY: everyone got a turn ANNOUNCEMENTS: can’t recall COT: rule the day!

just the tip and yoga pants

Date: 2025-09-12 AO: the-brave Q: wingman PAX: Franky, teddyf3, fire_hazard, soft_pretzel FNGs: None COUNT: 5 WARMUP: run south on Community House to first neighborhood on left. SSH – 25 IC – 50 jumps first thing in the morning is good for you. IW Windmill HillBillys THE THANG: #pearlsonastring – run with pain stations. The Idea is to get all the way to Ardrey Kell, touch the it (tip) and run home. So off we went from the warmup. 1. 20 dips at angel’s entrance 2. 10 squats at small traffic circle 3. 10 merkins at Prov Rd West 4. 15 monkey humpers at Community House Middle 5. 10 Burpees at the tip.
AK is 2.1 miles or so from launch. perfect half-way mark for our mileage. and we are under 30 minutes. #letgso! Run back do same excercises in reverse Stop at the Y for some tire flips. Merkins again at our first neighborhood. Run back towards launch. we arrive early and over 4 miles. Sprints in the AAA lot. 1min of LBCs DONE! ANNOUNCEMENTS: Midriff’s 5k extravaganza in Oct. Terror Trails. COT: We were off to a hot start. We kept pushing the hole time. teddyf3 – swift is making a difference. killing it. fire_hazard – still getting after it after successful BRR, “find someone to run behind” soft_pretzel – despite the bad back and lack of sleep was somehow able to run fast and chat the whole way Franky – still recovering, but getting faster. Glad he chose the-brave today over coffee-walk. wingman – 5 hours of sleep mediocre sleep. not much talking. not much understanding teddyf3 comments
Coffeteria after – more hilarious comments from Franky and fire_hazard

“Tuck Sucks”

Date: 2025-09-06 AO: davinci Q: tuck PAX: C3P0 FNGs: None COUNT: 2 Small… I wanna say “group”… got together for 60 minutes for what is called a “bootcamp” but without boots and nothing like any camp I ever attended. Franky aka covid-boy showed up but went on a stroll by himself as he recovers. That left C3P0 and I to conquer the gloom alone, which we did. :white_check_mark: We ran to a hidden field that has frisbee golf stations in Landen Meadows and back which was just under 4 miles. Along the way we traded off and built a pyramid of exercises. Sure, I could explain exactly what that means but I’m not going to for personal reasons. We also added in 6 strides near the end. At one point my compatriot exclaimed “Tuck Sucks”, which rhymes and also happens to be true. One thing that I wanted to mention is that I sweat my ass off and made a huge mess of the entire area. Crews had to be called in to remediate the situation. Very strong work and fellowship by C3P0 . He may not realize this but he changed my life that day. No joke. Well actually I am joking but he’s a swell guy and I’d venture into the gloom with him anytime.

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