Soundtrack by Ronco

Soundtrack by Ronco

Date: 2024-02-14 AO: meathead Q: Uncle Leo PAX: The Worm, high_tide FNGs: None COUNT: 3 WARMUP:  pretty standard SSH, IW, Sharon Towers interspersed with some swings cleans and high pulls.
THE THANG: 3x 3-5-8 reps of double clean and press plus a round of 3-5 reps
3×3-5-8 reps of dbl front squats and rows plus a round of 3-5 reps
Racked carries for 20-30-50 paces on each side
MARY: 90 sec elbow plank
ANNOUNCEMENTS:
1) Hightide is 43 feet ahead of us thinking about the next workout plan. He wants to make sure you are ready for the beach.
2) The Worm said the musical selections today reminded him of something from Ronco and he was probably right.
COT:

Like A Rock

Date: 2024-02-13 AO: bagpipe Q: Carny PAX: Eleanor, Pilgrim, picasso, Rousey, teddyf3, Starch FNGs: None COUNT: 7 WARMUP: THE THANG: grab a partner and a good rock for the two of you. Around the pond with three stations X2 1) 50 overhead presses (rock) / 50 air squats 2) 50 thrusters (rock) / 50 step ups 3) 25 big boy sit ups passing rock
Run to parking lot for a course of 50m laps: 1) lunges with partner passing rock 2) alternate bear crawl and walk with rock overhead 3) drop rock, partner wheel barrel walks 4) 25m burpee broad jumps, 25m sprint
Grab rock and return it home.
Mosey back to launch with some marry on the way, sprint up the hill to Einstein, finish with last 45 seconds holding plank.
ANNOUNCEMENTS: upcoming blood drive. COT:

Not a workout for gimps

Date: 2024-02-14 AO: wamrap Q: mcgee PAX: Orange Whip, Alf, mcgee, rachel, Mile High FNGs: None COUNT: 5 Thought McGee was going to Q some easy IR workout. He didn’t. The old 2 deck half-pipe.

Valentines day testosterone boost

Date: 2024-02-14 AO: sacs Q: Focker PAX: Cheese Curd, geraldo, Roulette, Starch, wildturkey, Lafleur, None FNGs: 1 None COUNT: 8 WARMUP: walked over to the benches for 28 step ups with rucks on. Followed by wall sit and ruck presses 14×2 THE THANG: Carrying our rucks and sandbags to Davie park, took the long way according to curd. Once we arrived to the turf field we lunged across half the field and sandbag tossed the other half. Each corner of the field was a called exercise with sandbag: deadlift, strait arm raise, bent over rows and overhead press. On the sidelines we put sandbag over right or left shoulder and quick shuffle to other end. Between goal lines sandbag toss to goal. 20 reps first round and then 15 for second round. My new “smartwatch” wouldnt connect to Bluetooth speaker. Thankfully for us my phone did so that we could listen to some dad rock and drown out curds various complaints! Strong work by all on the turf. Merkins and squats before heading back to launch for a stairway to finish. MARY: WWII situps and heels to heaven ANNOUNCEMENTS: none COT: YHC with the prayer

What attachment?

Date: 2024-02-14 AO: the-maul Q: Odd Job PAX: Saigon Sam, super trooper, picasso, teddyf3, Franky FNGs: None COUNT: 6 WARMUP: SSH, IW, and penalty burpees ’cause Super Trooper was late.
THE THANG: Jump rope of death – one Pax does 100 skips while others do called exercises. Rocks with friends – two rounds of Pax called exercies. Merkin madness – everyone called a merkin variation.
MARY: Yep.
ANNOUNCEMENTS: Send your encouragement to the runners doing the Oak Island run this weekend. Happy Hour tomorrow @ the Office at Stonecrest 5-7pm.
COT: Franky joined for COT after getting his miles in. Questions arose about the various available attachments for is personal massager (seen in the pic).

Money for Nothing

Date: 2024-02-13 AO: fast-twitch Q: Orange Whip PAX: Shawn Heath, hopper, Alf, Benny, Orange Whip, 5 FNGs: None COUNT: 5 Wind made it feel much colder than the 50 degrees my car said.
YHC went to bed at 12 and was up with a sick kid at 1 so I was not feeling it this morning. Put it on autopilot and ran a loop.
Saving all my energy for Valentine’s Day.
Good convo & laughs throughout.
– Joker has apparently solved our ongoing public masturbation issue and he’s on to bigger things with the city. – I shared a few dreams I had from childhood – Benny celebrates(?) 6 years from being hit by a car next week – and he said it’s going to be…fun 🤷‍♂️ – Alf reassured me that there’s no way I’ll be able to afford to send 4 kids to college – Gave Hopper credit for being there, talked to him for a moment then also saw him cruising down 51.

see no stranger

Date: 2024-02-13 AO: 3rdf-timekeeper Q: bratwurst PAX: bratwurst, Gump, das_boot, Roulette FNGs: None COUNT: 4 See no stranger has its roots in ‭Genesis‬ ‭1:27‬ ‭CSB‬ – So God created man in his own image; he created him in the image of God; he created them male and female. bible.com/bible/1713/gen.1.27.CSB
An additional perspective – https://youtu.be/8V50vtmNISw?si=U_-wKbyJsHJHJfUN
@dasboot posted another quote from CS Lewis.
Here’s a takeaway. How do we see the inherent value in others (if we believe they have been created in the image of God) if they are different from us (physical, economic, cultural, ethnic, education) and/or they are in opposition to us (moral, sports, want something from us)?
@Kielbasa on Q for next week with Chapter 4 – “Come Alive”

When the Flipper’s away, the mackerel will play

Date: 2024-02-13 AO: swift Q: voodoo PAX: Saigon Sam, kirby, wildturkey, Wolverine, bratwurst, das_boot, fleetwood, Gump, voodoo FNGs: None COUNT: 9 I’m not really sure about that backblast title, but it’s all I’ve got this morning.
7 pax met at the AO in the windy gloom. We headed to the Bull Ring on our warm up jog, then did some dynamic stretching. DB and Brat met us there.
Today’s workout is a continuation of Flipper’s monthly theme focused on the closing kick of a race. Pax were instructed to run a series of 800 progressions in which each 200 was :15-:20 per mile faster than the previous one, culminating in the last 200 being at the average pace of the previous week’s fast 200 finishers. Recover with and easy 800 and then repeat.
I think most pax got 4 rounds in.
We don’t do Mary at Swift, but some pax joined the Bagpipes crew for a plank at the end.
Announcements: 1) Blood drive on 3/8. Please sign up. 2) Please sign up for Madison’s daughter’s 5k, which is coming up next month. 3) There’s a Savage Race coming in June. See Wild Turkey for more details and get training!
COT: Thanks to Carny for the takeout. Please keep Gump’s child’s teacher in your prayers.

SwiftWorks

Date: 2024-02-13 AO: skunk-works Q: Mountain Momma PAX: Header, ChickenWing FNGs: None COUNT: 3 In honor of Taylor Swifts super bowl victory, we had a Taylor Swift playlist. I don’t know any of her songs, but what we heard today was a lot about relationships and breakups WARMUP: the usual – side straddle hops, imperial walkers, Sharon towers, squats, mountain climbers, merkins THE THANG: We moseyed down to the portico for a break from the wind. the guys were calling for a break from the playlist, but that wasn’t happening. we did 2 rounds of 12 goblet squats 10 staggered leg RDL each side 12 single arm press each side 10 lawnmowers each side 10 single arm bench press each side 10 cleans each side 15 plank pull throughs runners lunge stretch 30 seconds each side
ran a lap after each round
then, we did a 10-9-8-7-6-5-4-3-2-1 of squats, overhead press and burpees
mumble chatter was mostly sports related, some chatter about the entitlement of high school sports recruits at PD and CC
MARY: about 5 minutes of various ab exercises
ANNOUNCEMENTS: blood drive and Madison’s daughter’s 5k
COT: continued prayers for Lois, for a family in Denver who lost their son, for God’s love to abound

Better let them never

Date: 2024-02-08 AO: the-devils-turn Q: flipper PAX: turkey_leg, retread, Gump, Polly, hairball, Dosey Doe, flipper FNGs: None COUNT: 7 Greenway run was a nice out and back on a warmer morning… missing some PAX due to vacay, injury, or other conditions, but cool to have Gump out as a new face at DT.