Grinding On

Grinding On

Date: 2025-06-21 AO: davinci Q: C3P0 PAX: Odd Job, das_boot, Johnny 5 FNGs: None COUNT: 4 WARMUP: grab medicine ball and mosey across street to townhomes near Chic-Fil-a, circle up for 15x SSH, IW, HB, can opener, up dog, Merkins & MC, mosey to end of neighborhood, LSS and a little more stretching.
THE THANG: Indian Run-like, man in front hold medicine ball over head and starts running down road. Everyone else does 5 reps then catch up to him. Hand off ball to the next guy and repeat. Each round, four pax carried ball once, and did exercise 3 times before getting turn at ball again. We did 2 rounds like this for each exercise: – merkin – lunge walk – big boy – superman – flutter Some how that took us 50 minutes as we made it to the CVS in Union county and back.
MARY: see above
ANNOUNCEMENTS: races coming up, blood drive, sorry I didn’t take notes see slack
COT: good to be out even on a warmer morning like this (you know nothing C3PO, summer is coming). It was a grind but in a good way. Good to see Das Boot for the first time in 6+ months and sort of catch up, not that I had breath left for much mumblechatter. He’s a posting animal so considering how he took off with the medicine ball at the end I think this was a light workout for him. Odd Job also didn’t seem to break a sweat, he says he’s out of shape but that’s only because he thinks doing multiple handstand push-ups or holding a human flag is normal. Johnny5 also got in some work, the hardest part being getting out of bed (that apple didn’t fall far from the tree). Enjoy the extra dose of sunshine we have today.

junetenth lots of fart sackers

Date: 2025-06-19 AO: _area-51 Q: ToeJam PAX: margo, shrinkwrap FNGs: None COUNT: 3 WARMUP: mosey to quail for standard work. THE THANG: mosey to salasaritas hill and do burpees and bear crawls up thr hill. 3 rounds with variations. MARY: 5 min of Mary at the end. ANNOUNCEMENTS: COT: YHQ took us out.

4 man band plays the amp

Date: 2025-06-21 AO: _sob Q: ToeJam PAX: wildturkey, teddyf3, Rehab FNGs: None COUNT: 4 WARMUP: Run to turf at Gelato place. SSH IW arm circles neck rolls MT climbers runner stretch and qalf stretch THE THANG: mosey to steam park. 2 rounds of the below. Ran a lap in between took us 6 laps to find the .25m lap but we found it. Rd 1 20 merkins, 20 lbcs, 20 squats Rd 2 15 dry Docks 15 Flutters 15 jump squats Rd 3 10 burpees 10 big boys 10 Bonnie Blairs.
Went to Amp for some stairs partner work did two rounds of different work outs. Rd 1 merkins Plank jacks and Lunges Rd 2 found some sand bags. Curls pull thrus and big boys
Moseys back to bank and bagel Blvd did a long bear crawl then back to launch MARY: throughout and at the end ANNOUNCEMENTS: a horsey half is coming up COT: War eagles mom and pray for peace

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Date: 2025-06-20 AO: scars Q: wildturkey PAX: kirby, midriff, Pepsi, F3 Elsa, super trooper, Roulette FNGs: None COUNT: 7 WARMUP: THE THANG: Wild Turkey speed Ruck special with all the trimmings MARY: ANNOUNCEMENTS: COT:

Summer Doldrums

Date: 2025-06-20 AO: joust Q: MARTA PAX: Header, MARTA, marge, Day-Z, Limey, new guy? FNGs: 1 new guy? COUNT: 6 MUMBLECHATTER: New fng today.. as header hosts an exclusive airbnb. Dm him for details. The group was quiet as the ever loquacious limey was battling some sort of junk. yHc is not the most witty when sucking wind. But hey, even on an off day, we nearly out drew ultimate.
THE THANG Mosey the long way to track 15X SSH 15X IW 10X LSS 10X Merkins 20X LBCs
4 Corners x3 5 burpees 5 merkins 20 lbcs
Run stadiums x3 with marry in between.
Touch the door with partner Lunges Jump squats Merkins
Airpress + backwards šŸƒā€ā™€ļø Mary
ANNOUNCEMENTS Blood drive today! Orange whips half marathon thing
CoT Yhc

Hills in the sauna

Date: 2025-06-19 AO: the-devils-turn Q: flipper PAX: retread, frasier, gumbo, bunker, flipper, fletch, Hippie, Polly, fleetwood, Kielbasa FNGs: None COUNT: 10 THE THANG: it was hot, humid, and hilly but we conquered the hills of old course nonetheless MARY: she wasnā€™t there ANNOUNCEMENTS: blood drive and silly horse race COT: YHC took us out

gear workout at the movies

Date: 2025-06-18 AO: the-maul Q: taggart PAX: super trooper, kirby, Franky, midriff, SweetWater, Hawkeye, Odd Job, fallout, 0 FNGs: 1 0 COUNT: 10 WARMUP: arm circles THE THANG: taggart breaks out new gear and none of it breaks yet! Slamball survived being slammed. Interesting discuss on the rise of hemp beverages thanks to a federal farm bill approved in 2018 by Congress. Taggart needs to work on Q skills! MARY: ANNOUNCEMENTS: blood drive, COT: taggart took us out

Primal Nature

Date: 2025-06-19 AO: the-phoenix Q: Roulette PAX: Starch, midriff, wildturkey FNGs: None COUNT: 4 WARMUP: Patiently wait for midriff to roll into the parking lot and get something out of his trunk THE THANG: YHC essentially ran last week’s Weinke in reverse with some different exercises and stops… it was a Primal trail fest, with a scenic waterfront stroll near the end We planked, Mary was our guide and fun was had by all for 3 miles… MARY: Every time we stopped ANNOUNCEMENTS: A51 Blood drive, Inferno Race, Horsey McHorseface fund raiser, Ultimate 5k COT: Gratitude for the morning and the opportunity for fellowship, safety and comfort for those affected by conflict around the World

Rock ainā€™t deadā€¦ but my shoulders are

Date: 2025-06-18 AO: meathead Q: flipper PAX: Unplugged, Uncle Leo, high_tide, Soul Glo, flipper, Kodak FNGs: None COUNT: 6 YHC came into the parking lot on 3.5 wheels due to a late wake up and found the stretch brothers doing there thing alongside 2nd timer Kodak (we may need to consider a rename as there are already 2 other Kodaks on slack, something for Monday). By the time my bells were unpacked Soul Glo and HighTide joined us and we were off.
WARMUP: YHC took a new approach to warmup today, forgoing the traditional movements for: Synovial flailing Heavy bell good mornings, with hold behind the back and in front Around the worlds Heavy Bell side bends R & L Heavy Bell half squat rows Static Suitcase leg raises Unweighted staggered hip opening thingy Prying squat THE THANG: getting into week 2 of the new SS and it called for 16! Sets of snatches with 90 seconds per set of 5 (8 sets each arm). After 6 sets we added 10 Belkins because YHC was getting bored
Unweighted walk
3 quick rounds of EMOM ABC complex because YHCā€™s time management sucks.
During the thang we listened to a playlist of newer rock bands -The Cold Stares -Dirty Honey -Dirty Shirley -Rival Sons -Laura Cox -Stone Horses -Blacktop Mojo -LA Maybe
This collection was curated after Shawn Heath dropped the hot take of ā€œRock is Deadā€ during a run and YHC had to prove him wrong. Gloriously, it sent me down a rabbit hole to find the best examples of rock and roll made in the last 10 years or so from bands youā€™ve never heard of. Highly recommend but also realize the playlist needs some newer additions so more on that Monday. MARY: no time ANNOUNCEMENTS: blood drive, horsey half marathon COT: YHC took us outā€¦
PSā€¦. Where are ickey_shuffle Floyd and wildturkey these days? Been a minute, bring yourselves back soon

Back to Basics

Date: 2025-06-18 AO: sacs Q: lex_luthor PAX: Roulette, lex_luthor FNGs: None COUNT: 2 Pretty straightforward meat and potatoes workout today Ruck with sandbag followed by some PT
Ruck Work – 6 min Amrap 8 reps of each Deadlift Sumo Squat Regular Squat
Ruck Work – 6 min Amrap 8 reps of each Pull throughs Thrusters Curls
Ruck Work – 6 min Amrap 8 reps of each Reverse Lunges V up (ab exercise) J Lo
Ruck EMOM – for 6 minutes – starting with 5 reps of each exercise and then going up each minute to 10 reps of each exercise Merkin Squat Shoulder Press // Prayers for Rouletteā€™s wife – surgery coming up Prayers for Roulette and his 2.0 as the M will be out of commission and they will actually have to take care of themselves for a few weeks BRR fundraiser coming up KidRock event Blood drive

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