A cornucopia of meat & potatoes
Date: 2025-01-29 AO: meathead Q: high_tide PAX: Emoji, MARTA, Uncle Leo, taggart, Unplugged FNGs: None COUNT: 6 With a call for more diversity, YHC took on the challenge with fervor and delivered a smorgasbord of protein & tubers.
WARMUP: pfft…let’s dive right in, shall we? THE THANG: Simple & Sinister Lite – 10 sets of 10 1-hand swings, every 30 seconds – No, no TGUs (or broccoli either)
Rite of Passage Lite – Clean & Press – Left then Right – reps of 1-2-3-4-5
Humane Burpee – 15 2-hand swings + 5 goblet squats + 5 merkins – Repeato 4 more times, declining the goblets & merkins by one each round (i.e. 4, 3, 2, 1)
ABC (Armor Building Complex) – 2 double cleans + 1 double press + 3 double front squats – 5x through
Explosive 7s – Snatches 6 -> 1 & explosive merkins 1 -> 6 – Left and right
Bro gym circuit – Deadlifts – 36 + 34 kg bells – Lawnmower rows – with above or pax bells – Bottoms up presses – with pax smaller bells – All exercises AMRAP, except deadlift to ensure everyone had an opportunity
MARY: pfft…tighten your core during the above, “Mary”
ANNOUNCEMENTS: – Prayer for The Worm as he continues cancer treatment and for his family due to the passing of his mother-in-law
COT: Someone requested variety, and variety was delivered. Good mumble chatter this morning, and fairly pleasant weather. What more could you ask for in late January? Oh, tunes? Yeah, we listened to disco. Every song at least 10 years older than Marta. I think he’s still thinking about truckin’ at the roller rink and feeling like he missed out as a child. (He did)
Alright, let’s go watch the 75th annual Step Sing!
Aye.
WARMUP: pfft…let’s dive right in, shall we? THE THANG: Simple & Sinister Lite – 10 sets of 10 1-hand swings, every 30 seconds – No, no TGUs (or broccoli either)
Rite of Passage Lite – Clean & Press – Left then Right – reps of 1-2-3-4-5
Humane Burpee – 15 2-hand swings + 5 goblet squats + 5 merkins – Repeato 4 more times, declining the goblets & merkins by one each round (i.e. 4, 3, 2, 1)
ABC (Armor Building Complex) – 2 double cleans + 1 double press + 3 double front squats – 5x through
Explosive 7s – Snatches 6 -> 1 & explosive merkins 1 -> 6 – Left and right
Bro gym circuit – Deadlifts – 36 + 34 kg bells – Lawnmower rows – with above or pax bells – Bottoms up presses – with pax smaller bells – All exercises AMRAP, except deadlift to ensure everyone had an opportunity
MARY: pfft…tighten your core during the above, “Mary”
ANNOUNCEMENTS: – Prayer for The Worm as he continues cancer treatment and for his family due to the passing of his mother-in-law
COT: Someone requested variety, and variety was delivered. Good mumble chatter this morning, and fairly pleasant weather. What more could you ask for in late January? Oh, tunes? Yeah, we listened to disco. Every song at least 10 years older than Marta. I think he’s still thinking about truckin’ at the roller rink and feeling like he missed out as a child. (He did)
Alright, let’s go watch the 75th annual Step Sing!
Aye.
The Wall Part I
Date: 2025-01-30 AO: peak-51 Q: Spammer PAX: lois, Spammer, gullah FNGs: None COUNT: 3 HIIT workout to the first half of The Wall at the new Aimes Station building.
Is this a running workout?
Date: 2025-01-30 AO: sparta Q: ductwork PAX: Full House, ductwork, hopper, Orange Whip, turkey_leg, hoover, Keystone, ChickenWing FNGs: None COUNT: 8 WARMUP: Quick Trip to the corner of Talbot and Fullwood, then Sharon Towers, LSS, and Mtn. Climbers
THE THANG: Triple Nickel on Talbot Ct and Whitefriars Ln, merkins at the top each hill #crowdpleaser Then we looped around Matthews with a few stops sprinkled in for Mike Tysons, Merkins, Squats, Dry Docks Finisher was 2 AYGs on a much long uphill route (further than YHC anticipated)
Excellent group today. The PAX stayed together and commiserated about the “uphill both ways” Triple Nickel and the AYGs. 5+ for the crew plus some pain stations. Great work, men!
MARY: Cool down to the end of the parking lot and back.
ANNOUNCEMENTS: Metro event coming soon, hoover will share details
COT: YHC with specific prayers for the DC plane tragedy and Arena’s recent house fire
THE THANG: Triple Nickel on Talbot Ct and Whitefriars Ln, merkins at the top each hill #crowdpleaser Then we looped around Matthews with a few stops sprinkled in for Mike Tysons, Merkins, Squats, Dry Docks Finisher was 2 AYGs on a much long uphill route (further than YHC anticipated)
Excellent group today. The PAX stayed together and commiserated about the “uphill both ways” Triple Nickel and the AYGs. 5+ for the crew plus some pain stations. Great work, men!
MARY: Cool down to the end of the parking lot and back.
ANNOUNCEMENTS: Metro event coming soon, hoover will share details
COT: YHC with specific prayers for the DC plane tragedy and Arena’s recent house fire
Swans run out and back
Date: 2025-01-30 AO: hydra Q: Focker PAX: jet_fuel, deep_dish, MARTA, marge, spackles, Foghorn, Brandi, puddin pop, erin Brockovich, huddle house, slingshot FNGs: None COUNT: 12 WARMUP: ST, hillbilly, hand release merkin, mtn climbers THE THANG: triple nickel at good shepherd, partner rock work at circles end, run the inside loop to check out the new townhomes with called exercise at each corner and speed bump on our way back to rea. 10 burpees at windyrush followed by 10 wide arm/diamond merkins x2 at wesley united and 5 burpees. Back to launch for wall sit and mary to close us out. 3 miles on my watch, spackles had 2.7 in his head MARY: freddie mercury, heels to heaven and 1min elbow plank ANNOUNCEMENTS: no blood drive in foreseeable future. Will reach out in my hood for blood drive bus parking COT: spackles with the takeout
Chest and Leg Day
Date: 2025-01-29 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, Horsehead, double_e, poptart, Astro (Kyle Kirchhoff), rachel FNGs: None COUNT: 8 Parking deck, merkins, jump squats, burpees etc. Standard WAMRAP stuff. Lots of reps. Great work today men. Good to get back out there after missing a week.
Astro with the takeout.
Astro with the takeout.
Run Forrest Run!
Date: 2025-01-29 AO: _area-51 Q: Pilgrim PAX: lorax, Point Break FNGs: None COUNT: 3 WARMUP: Standard set.. THE THANG: run run run. And Lunge! MARY: a little bit of each ANNOUNCEMENTS: COT:
Modify As Needed
Date: 2025-01-29 AO: the-maul Q: wingman PAX: kirby, patent_pending, Taco_Stand, f3bigtuna, Odd Job, super trooper, Hawkeye, commish, madame_tussauds, wingman, Chinook FNGs: 1 Chinook COUNT: 11 11 at the maul. beats one of my last Qs of 1. Disclaimer given, FNG present and YHC modifies the workout.
WARMUP: usual pleasantries of SSH, IW, Windmill, Hill-billy, Merkin THE THANG: Head to the church and grab a rock. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats
Lap around the church with 10 merkins and 10 LBC alternted at the speed bumps.
Back to rock work. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats 10 American Hammer with the rock. #crowdpleaser.
Mosey to back of target dropping the rocks off on the way.
10 Jump Squats 5/side lunge with twist 10 plank jumps 30s wall squat 10 Mountain Climbers Repeat
Alternate at speed bumps: 10 Big-Boy Sit-ups 10 Heels to Heaven
Mosey to wall 10 Single Leg Dead Lifts 10 American Hammer 30 Second Side Plank 5 Pistol Squats each leg.
Mosey to the launch for a quick stretch. Time.
We ran out of time for 10 burpees, 15 ski jumps, 20 high knees. Not sad about missing the burpees!
Fantastic to have a big crowd at the maul. Lots of chatter, an FNG, Chinook, recently retired from the Army (31 years) who was named after an incident static line jumping out of the back of a chinook #badass!
Great to have commish (brought the FNG) and madame_tussauds back out. Keep it up. – Taco_Stand at least three in a row. #keepitcoming – patent_pending getting after it. Hope your feeling better – f3bigtuna a solid champion – Odd Job been away for a minute but killing it and has 4 back-to-back Qs coming up. Starting with davinci #supportyourboy – super trooper no way he’s 50. Ready for the warmer weather and catch-phrase t-shirts – Hawkeye #wardaddy leader-of-men. I think was in 5th gear today running circles around all of us. – kirby tried to rename himself and got periodically disoriented. Crushed the lap around the school. I think he asked YHC a tricky question to confuse me so he could take of early. #didthetrick – Chinook – no stranger to bootcamps. Hope to see you again. Check out Waxhaw. I think they have an afternoon workout still.
ANNOUNCEMENTS: WTF – Waxhaw trail fast is approaching. This time in april. You can do it. #sayyes
kirby took us out. Prayers to The Worm and family. :pray:
WARMUP: usual pleasantries of SSH, IW, Windmill, Hill-billy, Merkin THE THANG: Head to the church and grab a rock. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats
Lap around the church with 10 merkins and 10 LBC alternted at the speed bumps.
Back to rock work. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats 10 American Hammer with the rock. #crowdpleaser.
Mosey to back of target dropping the rocks off on the way.
10 Jump Squats 5/side lunge with twist 10 plank jumps 30s wall squat 10 Mountain Climbers Repeat
Alternate at speed bumps: 10 Big-Boy Sit-ups 10 Heels to Heaven
Mosey to wall 10 Single Leg Dead Lifts 10 American Hammer 30 Second Side Plank 5 Pistol Squats each leg.
Mosey to the launch for a quick stretch. Time.
We ran out of time for 10 burpees, 15 ski jumps, 20 high knees. Not sad about missing the burpees!
Fantastic to have a big crowd at the maul. Lots of chatter, an FNG, Chinook, recently retired from the Army (31 years) who was named after an incident static line jumping out of the back of a chinook #badass!
Great to have commish (brought the FNG) and madame_tussauds back out. Keep it up. – Taco_Stand at least three in a row. #keepitcoming – patent_pending getting after it. Hope your feeling better – f3bigtuna a solid champion – Odd Job been away for a minute but killing it and has 4 back-to-back Qs coming up. Starting with davinci #supportyourboy – super trooper no way he’s 50. Ready for the warmer weather and catch-phrase t-shirts – Hawkeye #wardaddy leader-of-men. I think was in 5th gear today running circles around all of us. – kirby tried to rename himself and got periodically disoriented. Crushed the lap around the school. I think he asked YHC a tricky question to confuse me so he could take of early. #didthetrick – Chinook – no stranger to bootcamps. Hope to see you again. Check out Waxhaw. I think they have an afternoon workout still.
ANNOUNCEMENTS: WTF – Waxhaw trail fast is approaching. This time in april. You can do it. #sayyes
kirby took us out. Prayers to The Worm and family. :pray:
We Bear Bears
Date: 2025-01-29 AO: sacs Q: wildturkey PAX: geraldo, Starch, Roulette, Frosty FNGs: None COUNT: 5
WARMUP: Jerry can rucks THE THANG: 5 rounds of Bear Complex with 200 yard shuffle 5 rounds of 5 ruck-push-ups, 10 rows and 15 futter with lap around the stairs Bonus bear crawl ANNOUNCEMENTS: Bragg/Spartan COT: Prayers for our lost sheep Cheesecurd
WARMUP: Jerry can rucks THE THANG: 5 rounds of Bear Complex with 200 yard shuffle 5 rounds of 5 ruck-push-ups, 10 rows and 15 futter with lap around the stairs Bonus bear crawl ANNOUNCEMENTS: Bragg/Spartan COT: Prayers for our lost sheep Cheesecurd
10v11
Date: 2025-01-26 AO: soccer Q: Orange Whip PAX: National Treasure, jrr_tolkien, Moondance, Kellen Dargle, Mile High, Orange Whip, Brian D. Vessels,, Jose Varela, Joshua M Belony, Christmas, BobbyFischer, Brody, Kalel, Pierce, Danny, Jose, David FNGs: 1 David COUNT: 20 Big numbers on a chilly morning. Two lopsided games were played but it was tons of fun as usual.
Lots of non-slackers not listed – sorry if I missed ya, can’t remember everyone from a couple days ago
Lots of non-slackers not listed – sorry if I missed ya, can’t remember everyone from a couple days ago
Maybe It Is Your Shoes
Date: 2025-01-28 AO: swift Q: Hippie PAX: Brisket, tagalong, Gump, midriff, fire_hazard, drive_by, Wolverine, kirby FNGs: None COUNT: 9 WARMUP: mosey to BCC THE THANG: uphill for 3 min and back down to the starting point in 2 min. 2 min rest. x4
kirby was a welcome addition in the first rep.
Wolverine didn’t want to use his self-healing super powers in front of everyone so he dipped. He’ll be back full strength soon.
There was a short debate about whether stretching is beneficial.
midriff planted a see that perhaps my shoes are to blame for my back pain…you never know
COT: Gump took us out
kirby was a welcome addition in the first rep.
Wolverine didn’t want to use his self-healing super powers in front of everyone so he dipped. He’ll be back full strength soon.
There was a short debate about whether stretching is beneficial.
midriff planted a see that perhaps my shoes are to blame for my back pain…you never know
COT: Gump took us out