Stepping in for Snowflake

Stepping in for Snowflake

Date: 2025-06-27 AO: centurion Q: Emoji PAX: lorax, Point Break, Snuka, Cheese Curd FNGs: None COUNT: 5 Warm-Up 60 Seconds of Hell Set Timer: First PAX calls out exercise, repeat exercise for 60 seconds Second PAX calls out exercise, repeat for 60 seconds third, fourth…
Mosey to other side of Mall The Thang Criss Cross Run across parking lot, 15x of one exercise, return lunge to other side, 15x of another exercise, return bear crawl to other side, 15x of one exercise, return crab walk to other side, 15x of one exercise, return
Picnic Mosey to picnic table 15x step ups, 15x dips, 15x derkins, repeat
Broke-Backwards Mountain Mosey to base of the man-made mountain in back of mall Walk backwards to top, 15x squats Run down, 15 merkins repeat
Partner Ab Killer Base of mountain Partner 1 continuous ab exercises, partner 2 run around the parking lot Switch, repeat 3x
Random Time Killers Run tree tunnel ONE squat at each tree Side of mall stairs calf raises 15x, repeat People’s Chair – Arm Raises, Mohamad Ali’s… Mosey to launch 90-second plank to finish
COT: Lorax took us out Excellent mumblechatter, and when it wasn’t excellent, Cheese Curd filled the gap with complaining (including before we started) Don’t remember the topics, but can’t blame it on the heat, it wasn’t that bad.

Shoulder Work

Date: 2025-06-21 AO: chicken-run Q: tuck PAX: Lasso, turkey_leg, gumbo, fleetwood FNGs: None COUNT: 5 5 humans and 1 dog in 2 pace groups ran 10 miles in 69 degree temps. We explored trails in the Woodside subdivision off of Lancaster near the end of Ballantyne Commons. The trails were pretty snazzy. In order to get there we needed to run on the shoulder of Lancaster and Providence Road West. Not ideal, but I was willing to sacrifice turkey_leg’s safety for the opportunity to run somewhere new. I’m sure he understands.

Sack Shrinkage

Date: 2025-06-27 AO: joust Q: ductwork PAX: ductwork, Header, ChickenWing, jet_fuel, poptart, puddin_pop, grave_dancer, baracus, DayZ (The Actual Q) FNGs: None COUNT: 9 Posted on behalf to today’s Q: DayZ 9 Strong gathered in the gloom for another installment of Joust. Here’s what they did:
WARMUP: Sweating in the Parking Lot
THE THANG: Run down to the track, run 1 lap, then circle up for COP with SSH, Low Slow Squat, Cow/Cat Pose, Stretch fingers/forearms.
All PAX start lunge walking around the track, 1 person take a hot lap Gather the PAX at the pull up bar for 5 pull ups and squats. Keep lunge walking/running Make it all the way around the track for 1/4 mile of lunges
Run back around the track to the pull up bars
Partner 1 takes a hot lap, partner 2 does 5 pull ups and then squats. Rinse & repeat 2x
Run up to the school for calf raise – wall sits.
Head back to launch.
Good to see everyone this morning. Thanks to ductwork for the opportunity to lead. YHC has never heard so much feedback/mumble chatter re the 3-2-1 end of count instead of inflection. Glad it was so popular. Hope you’re all not too sore the rest of the day. Enjoy those lunges.
MARY: In the parking lot for some stretching
ANNOUNCEMENTS: Please keep Mile High’s wife and family in mind as they struggle with illness.
COT: DayZ with the takeout

Spiders in the Gloom

Date: 2025-06-27 AO: scars Q: F3 Elsa PAX: madison, Roulette, kirby FNGs: None COUNT: 4 WARMUP: Stairs up to Ballantyne Commons
THE THANG: Hustle over to Morrison. Made excellent time so explored some of trails. Roots, rocks, bridges, and spider webs a plenty. Roulette served as our web breaker until Elsa tagged in and caught webs every. single. yard. Discovered a random pond fountain in the woods. Almost completed the whole trail loop but had to double back to keep time. Straight shot back to base continuing to exceed Google Maps walking pace. Hit exactly three miles with two minutes of Mary while we waited for our Brave comrades. Shout out to kirby for his consistent and effective pointers for keeping both good form and pace management.
MARY: Imperial walkers OYO
ANNOUNCEMENTS: July 4 convergence next week! Expect color coordination and hot dogs.
COT: Pray for The Worm as he continues his recovery.

Sack Shrinkage

9 Strong gathered in the gloom for another installment of Joust.  Here’s what they did:

  • Run down to the track
  • WU including SSH, Low Slow Squat, Cow/Cat Pose, Stretch fingers/forearms
  • All PAX start lunge walking around the track, 1 person take a hot lap
  • Gather the PAX at the pull up bar for 5 pull ups and squats
  • Keep lunge walking/running
  • Make it all the way around the track for 1/4 mile lunges
  • Run to the pull up bars
  • Partner 1 takes a hot lap, partner 2 does 5 pull ups and then squats.  Rinse & repeat 2x
  • Run up to the school for calf raise – wall sits
  • Run to the parking lot for some stretching
  • Done

NMM:

Good to see everyone this morning.  Thanks to Ductwork for the opportunity to lead.  Please keep Mile High’s wife and family in mind as they struggle with illness.

YHC has never heard so much feedback/mumble chatter re the 3-2-1 end of count instead of inflection.  Glad it was so popular.  Hope you’re all not too sore the rest of the day.  Enjoy those lunges.

Endhaven Hills

Date: 2025-06-27 AO: _sob Q: frasier PAX: Franky, midriff, Palmolive, soft_pretzel, wildturkey, Long John Silver FNGs: None COUNT: 7 WARMUP: there was no warm-up, this is the brave. THE THANG: we ran down in Haven stopping at every stoplight to do 10 Merkins and 10 squats. From there, we ran down to Whitehall for nut up and shut up. Stopping along the way at every speed bump to do 10 Merkins and 10 squats. we did not up or shut up, Orchard Hill neighborhood down and back and the neighborhood across the street from Lynnhaven elementary zipping back through Ballentine Ridge high school. Every time we stopped, we did 10 Merkins and 10 American hammers. Head on back to the launch point stopping at stoplight to do 10 Merkins and 10 American hammers. We had about three minutes of Mary despair. MARY: ANNOUNCEMENTS: be on the lookout for a convergence next Friday. COT:

Not so flat

Date: 2025-06-26 AO: the-devils-turn Q: flipper PAX: frasier, bunker, Astro (Kyle Kirchhoff), gumbo, flipper FNGs: None COUNT: 5 WARMUP: Frasier pre ran THE THANG: due to likely slick conditions we opted out of the greenway. But then listen to Frasier and ran swans run which is only kinda flat… such is life. Astro suckered us into surges too, so that was fun MARY: nope ANNOUNCEMENTS: horsey half COT: Astro took us out

Mini Blower

Date: 2025-06-26 AO: peak-51 Q: Spammer PAX: kirby, slim_fast, sledge, lois, Spammer, madison FNGs: None COUNT: 6 WARMUP: SSH, Squats and Sharon Towers while we waited on one late arriving PAX, Next headed over to Seaboard where a fan and music were apparently left on all night (most likely because of storm related power outage). Here we did step ups and dips x2. THE THANG: Headed across the street to the parking lot across from the new construction site by the library. Did exercises in each spot. Everyone used a die to roll for the number of exercises they performed in said spot. Pax kept the same die count all the way down the lot progressing to the next empty spot when they were done. We repeated this several times, performing I believe 8 different exercises in total. (There was another die at the end of the lot that pax could roll for a new exercise count on the way back up the lot). MARY: ANNOUNCEMENTS: Today is last day to sign up for Horsey 1/2 and get a shirt! COT: Orange Whip

Shield Recap 🛡️ – Simple, Sweaty, and SnotFree

Date: 2025-06-26 AO: shield Q: tagalong PAX: Bombay, Cooter2, shrinkwrap FNGs: None COUNT: 4 After a week of being sick and lazy :mask::couch_and_lamp:, we kept it simple to knock off the cobwebs:
– :man-running: 1-mile warm-up – :repeat: 4 rounds: 5 burpees + 20 dips – :muscle: 3 rounds: 100 core reps + 1 min plank – :man-running: 1-mile cool down
3 miles total on a crisp morning :snowflake:.
Your Q went home and took a nap :sleeping:. #priorities

Got the DOMS

Date: 2025-06-25 AO: meathead Q: voodoo PAX: flipper, Uncle Leo, Unplugged, Soul Glo, voodoo FNGs: None COUNT: 5 5 pax gathered under the heat dome at Calvary yesterday morning at 0530. Most pax chose to warm up before the warm up, although that seemed unnecessary given the heat and humidity out on the endless asphalt plain.
WARMUP: SSH, swings, IW, swings, ST, swings, prying squats
THE THANG: The main course today was the Armor Building Complex: 2 double cleans, 1 double press, 3 double front squats. The weinke called for 15-20 minutes of EMOM. The Q was thinking 18 rounds, but the pax wanted the full 20, so that’s what they got.
Complex: 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 goblet squats. 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 SLDLs (1 side per round)
Mary: Hollow Body Hold, Glute Bridge, Elbow Planks
3-4 rounds of 10 merkins to kill time
ANNOUNCEMENTS: Horsey Half Marathon Run/Ruck – today is the last day to sign up and get a shirt.
COT: Thanks to Hopper from Anvil for the take out today.

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