Meat. Hold the potatoes.

Meat. Hold the potatoes.

Date: 2025-01-15 AO: meathead Q: high_tide PAX: MARTA, Unplugged, Uncle Leo, The Worm, taggart FNGs: None COUNT: 6 YHC promised a simple meat (and swings) workout because, well, I like meat and someone else likes doing 10,000 swings in January. Here’s how it “worked” out.
WARMUP: SSH LSS Hillbilly Prying squat
THE THANG: The sequence: Press – 3 Left Squat – 3 Right Press – 3 Left Squat – 3 Right Swings – 10 Rest Repeato with reps of 5 and swings of 15 Rest Repeato with reps of 8 and swings of 25 Rest Repeato all of the above with 3-5-8 and 10-15-25 respectively Repeato 3 more times, with reps of 1-2-3 but keeping swings at 10-15-25
MARY: 5 real bulldogs (pullover + Louganis) 45 seconds of Unplugged’s Crunch Bugs (R)
ANNOUNCEMENTS: I don’t really remember any
COT: Marta had more stories than usual, which I think was his way of slowing us down so that I’d drop the reps, without asking me to drop the reps. Very clever, that guy. Unplugged loves his swings. Dan John would be proud. And he still doesn’t know what a Louganis is. Uncle Leo was fairly quiet but it was likely because my changing numbers meant he was busy keeping the math straight to (1) be sure we reached 250 on the swings but (2) ensure I didn’t overachieve his 300. The Worm bombed himself, and it wasn’t even during the Flute Bridge. He had to walk off, coughing and gagging. I would have offered a water or a mint, but now that Covid is over, I don’t keep a hazmat mask :mask: with me anymore. Taggert strolled in about 15 minutes post-launch, but since this isn’t a bootcamp, he easily found us and only shorted himself the first round of the workout, which I’m sure he made up at home.
By the numbers: 50 presses Left 50 presses Right 100 squats (L+R) 250 swings 0 fluff in this stuff
Aye

Wait, was that 4?

Date: 2025-01-16 AO: sparta Q: Full House PAX: turkey_leg, ductwork, geraldo, hopper, lex_luthor, Orange Whip FNGs: None COUNT: 7 WARMUP: short run followed by dynamic stretching THE THANG: 4×4, 4 minutes on, followed by 3 minutes recovery, 4 times. turkey_leg gaslit everyone in to going 1 more interval. But it was good to push for 1 more. MARY: jog back to start. ANNOUNCEMENTS: breakmans father daughter date is selling tickets COT:

Calf Muscles == 2nd Heart

Date: 2025-01-16 AO: the-phoenix Q: Roulette PAX: wildturkey, teddyf3, midriff FNGs: None COUNT: 4 WARMUP: Mosey to the Y pavilion, stretch it out (we don’t do enough stretching before workouts)… Arm circles, neck rolls, hip circles, downward dog, runners stretch, cobra THE THANG: Mosey to the Baseball fields for a couple rounds of 4 stations Alternating Upper body and core exercises for each stop and do a leg focused exercise on the way to the next station 10x Carolina Dry docks, lunge walk, 20x LBC, Broad jump, 10x Diamond Merkins, Tip toe walk, 20x Pistol Crunches, Side squats, 10x Hand release merkins, Heal walk, 20x Freddie Mercury, Squat shuffle, 10x Wide arm merkins, Lunge walk, 15x wingman sit-ups, side step squats, 10x Decline merkins Mosey back to the Y pavilion, wall sit 30x overhead presses, plank it up for 5x Merkins straight into 5x J-Lo for two rounds… 30x dips Mosey to the Y track for two laps, stopping at each corner for 10x upper body and 20x core… I can’t remember everything we did so just use your imagination… MARY: Air humpers (thx teddyf3), Box cutters (Perennial wildturkey fav), and Plank with some 6 inch holds cuz you know I like it nasty… ANNOUNCEMENTS: If you’ve read this far good on you… Now get you ass out of that bed and do the hard thing :slightly_smiling_face: Shout out to midriff for getting in the miles even though he’s recovering from illness COT: “Be the nice person at work.” Great advice from wildturkey And I’ll leave you with this: “External things are not the problem. It’s your assessment of them. Which you can erase right now.” – Marcus Aurelius, Meditations

Tiger rag challenge

Date: 2025-01-16 AO: run Q: frasier PAX: bunker, Astro (Kyle Kirchhoff), Dosey Doe, Fletch FNGs: None COUNT: 5 WARMUP: THE THANG: pretty simple instructions today. Run up Rea Road until you find Dosey Doe and then turn around. MARY: ANNOUNCEMENTS: COT:

Hydra Thursday

Date: 2025-01-16 AO: hydra Q: Tuna PAX: Tuna, MARTA, Focker, Foghorn, jet_fuel, Slingshot, taggart, Limey; Brandi FNGs: None COUNT: 9 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers – Peter Parker
Run to church: Merkin/plank ladder
4 corners: Three 10 Merkins 10 squats 10 Carolina dry docks 10 lunges
Run to bus parking lot: Count down/up: 5 – 1 – 5 Merkins & Peter parker
Jacob’s ladder: merkins & jump squats
Playground: partner up 30 pull ups 100 merkins 200 Squats
Mary

Get by with a little help from my friends

Date: 2025-01-15 AO: _area-51 Q: Circuit City PAX: Hops, Point Break, Can of Worms (Will Cook), hopper, Pilgrim, Limey FNGs: None COUNT: 7 WARMUP: standard issue THE THANG: Went to the hotbox for some partner exercises. Did some wall sits/air presses. Then hit the rock pile on the way back. MARY: dealers choice near the hot box ANNOUNCEMENTS: Hydra needs a Q tomorrow COT: Great effort by all. Hops took us out.

This week’s update

Date: 2025-01-15 AO: wamrap Q: Orange Whip PAX: Alf, mcgee, Orange Whip, poptart, Astro (Kyle Kirchhoff), rachel FNGs: None COUNT: 6 Pop Tart made his triumphant return (and reminded us with constant chatter while we burpee’d), Astro made it two weeks in a row and the regular mix of bros was there sans HH, OT and EE.
Parking deck and stuff.

Last week’s update

Date: 2025-01-08 AO: wamrap Q: mcgee PAX: Alf, mcgee, rachel, O’Tannenbaum, Orange Whip, Astro (Kyle Kirchhoff) FNGs: None COUNT: 6
Astro made his return to WAM, serious and helpful conversations were had, and pain was administered.
McGee (professional writer and speaker) claimed that Alf (whose company sounds like he does Caveman therapy sessions) does a better job writing Slackblasts than him and that’s why he didn’t do one :man-shrugging:
Anyway, Whip here catching us back up….

Medicine Ball Mile

Date: 2025-01-15 AO: sacs Q: Roulette PAX: hoover, F3 Elsa, wildturkey, Cheese Curd, geraldo FNGs: None COUNT: 6 WARMUP: Unload an absurd amount of sandbags and 85 lbs. medicine ball as the PAX nervously start to calculate the day’s Wienke… THE THANG: The mission was to carry all of the sandbags (1x 40 lbs, 3x 60 lbs, 1x 80 lbs.) and 85 lbs. medicine ball around the track for 1 mile… Every time the MB hits the deck it’s a 2 burpee penalty… Turns out hoover is an over achiever and freak of nature, carrying the MB like it’s just another morning stroll… everyone got a shot at carrying the MB and we ended up with no penalties and finished way before YHC thought we would… So we improvised a few rounds of ruck/sandbag work and 2nd F laps to finish out the hour… Props to F3 Elsa for his first sacs post! geraldo Social security, transgender rights, crop dusting, you had to show to know… Cheese Curd may have under estimated the MB toughness… wildturkey Stalwart as always… MARY: YHC was a little disappointed we didn’t have any burpee penalties, so we did 10 burpees to finish off the morning ANNOUNCEMENTS: GoRuck Bragg Basic March 15, YHC and Starch are signed up, join us for some fun! COT: Be the light for someone today.

Franky’s 5k special….

Date: 2025-01-15 AO: the-maul Q: Franky PAX: teddyf3, Smash, patent_pending FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot. 15 SSHs, 15 imperial walkers,15 wind mills, mosey to the wall behind firebirds and 10 wall climbs. Mosey to the fountains. THE THANG: 3 rounds of 10 merkins followed by a run around the building; 3 x 15 American hammers with a run around the building; 3 x 10 Superman’s with a run around the building; 3 x low-slow-squats with a run around the building; 3 x sprints with an easy jog / walk around the building. Then mosey towards St Matthew; then running back to launch and stopping and repeating each exercise we did – 10 merkins, 15 American hammers, 10 Superman’s, 10 squats, and sprints to the launch. MARY: a bit more running to get to 3.11 miles followed by LBCs and Freddy’s. ANNOUNCEMENTS: none COT:

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