Exceeding the Standard

Exceeding the Standard

Date: 2025-01-13 AO: swole Q: Uncle Leo PAX: Unplugged, flipper, The Worm FNGs: None COUNT: 4 Its Swinguary so 250 swings is the standard. But we all know what to do with standards…
WARMUP: Mixture of SSH, IW, ST and prying squat and rotation and for those counting 46 swings
THE THANG:
With a bell bigger than your Goldilocks bell , 4 rounds of the following done EMOM 6x switch hand swings 3 cleans each side 3 high pulls each side 3 rev lunges each side 3 presses each side 20 2HS
For those counting that’s 104 more swings (150 total)
5×20 2HS EMOM
Count is now 250
Mary-plank, hollow body, glute bridge and some Y to W’s
50 swing finisher for a total of 300 swings
MARY: yep ANNOUNCEMENTS: we all expect that MARTA is going to ask us to share our blood soon
COT: Unplugged was going home to do more swings as he’s doing 10,000 this month.
Flipper was surprised by the playlist today and how non KB music can work at a KB workout
Worm is out doing hard things in addition to his work beating cancer. Great to see you brother
Change can be hard for all of us so give yourself and others a little grace when there are curves in the road. Who knows what might be behind that corner?

[donut-ruck] Cold Donuts

Date: 2025-01-12 AO: donut-ruck Q: geraldo PAX: Broken Arrow, taggart, Lucy, Winston FNGs: None COUNT: 5 3 Pax & 2 doggos for 4sh miles

Strolling about

Date: 2025-01-13 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, wingman, Circuit City, jrr_tolkien FNGs: None COUNT: 6 WARMUP: THE THANG: We ran through Stone Creek neighborhood and some dicey boardwalk. MARY: ANNOUNCEMENTS: No one was left behind. COT:

Chilly Monday

Date: 2025-01-13 AO: chubby-hubby Q: baracus PAX: baracus, Spammer, geraldo, ductwork, hopper, turkey_leg FNGs: None COUNT: 6 6 for some cold greenway miles this morning.

Descending Pyramids

Date: 2025-01-13 AO: firestarter Q: wildturkey PAX: Hawkeye, Roulette FNGs: None COUNT: 3
WARMUP: Jeni laps w/ SSH, IW, Squats and arm and leg circles THE THANG: Stairwell Pyramid 1 lap wilth 10 ‘mericans, 10 plank jacks and 10 jimp squats. Repeat lap and exercises reducing by 1 rep each lap.
Back pyramid 10 Tysons, 10 donkey kicks, 10 bird dogs and 10 Supermans and jog circuit. Repeat and reducing by 1 rep per set for 10 rounds MARY: VMI flutter (hands up) Rosalita Protractor ANNOUNCEMENTS: Keep coming put even if its cold, even if you are tired. COT: ☮️🕊️✌️

Tuck and roll ….

Date: 2025-01-12 AO: run Q: Cliffhanger PAX: Chopper, Franky, soft_pretzel, tuck, HazMat FNGs: None COUNT: 6 5 miles trail running – Col. Francis Beatty park.

The beautiful game of 6v6

Date: 2025-01-12 AO: soccer Q: Orange Whip PAX: Mile High, BobbyFischer, Jose Varela, National Treasure, Kellen Dargle, Orange Whip, Level10, Brody, Kelel, Nick, Jose 2.0, Charley (Tormund) FNGs: None COUNT: 12
A bitter cold morning turned into 3 tight games of super fun footy.
Things looked bleak 5 mins in as Jose tried to put a hole through L10’s foot. Then reinforcements arrived in the form of Brady and Kelel bringing the numbers up to an even 6v6 whilst 10 shook it off.
Games were back and forth all morning with both teams having a great mix of young bucks and old timers.
We all warmed up quickly and the boys who braved the cold were rewarded with a fun day and well earned Sunday nap.
See you next Sunday!

Chickadees Fly Late

Date: 2025-01-11 AO: chicken-run Q: Paper Jam , Chopper PAX: Chopper, bunker, Circuit City, Franky, kirby, Paper Jam FNGs: None COUNT: 6 We ran late, we ran long, we avoided the ice. Next week we do a dirty dozen. 12 miles on the agenda.

Q’ing on the fly

Date: 2025-01-11 AO: stonehenge Q: Cheese Curd PAX: Rousey, teddyf3 FNGs: None COUNT: 3 WARMUP: 2 for the prerun; Midrift and I for spicy 3 miles
Arriving back just in time to see Teddy and Rousey ready to go :japanese_ogre:
Run to the parking deck, bottom floor for some basic SSH, IW, slow potato pickers and merkin/ runners stretch
THE THANG: the plan for the first half of the workout is: 1- burpee, 2- merkin, 3- squat, 4-ab. Burpees are burpees Merkins- standard, diamond, wide hand release and dive bomb Squat- standard, sumo, jump squat Ab- LBC, box cutter, flutter (2 is one), heels to heaven
Then run to the next floor and 2,4,6,8 run 3,6,9,12… you get the picture….well, rousey never really caught on, but he was always doing something!
We did 10 total rounds.
We then worked our way back down doing a variety of exercise for the next 15 mins on each floor.
Run back home and done
MARY: oh, we did Mary!
ANNOUNCEMENTS: nothing
COT: thanks Midrift for taking us out and getting all the premiles, parking deck miles and a few post miles
Teddy is always fighting some injury and today it was also gassy. Tried to kill us a few times!
Rousey can’t count, might not do the called exercise, and talks to himself. So glad his is back out in the gloom.
It was a great morning. If you didn’t do something, still gonna be a great day. Go attack it, be present in life, and those around you.
Toe jam up next week and Alex will be back on the schedule! Also, First week in February is gear day.

First time at Joust

Date: 2025-01-10 AO: joust Q: Focker PAX: ductwork, geraldo, hoover, Mint chip, Orange Whip, THE Rug Doctor, Water Works FNGs: None COUNT: 8 WARMUP: mosey over by soccer field for SSH, Hillbillies and 5 burpees THE THANG: cross the street to virgin territory on sardis lane. Hard to believe but was confirmed by the long term site Q DW. Plan was 5 exercises 10 reps a piece at every stop sign and cul de sac along the way. Prison squats (not on your knees like wamwrap does) Lunges Merkins Mtn climbers LBCS After our first stop, the yeti found a pristine outhouse. We didnt want to leave him behind so we did some Drydocks and monkey humpers to keep him company. Yeti said “do not go in there like ace ventura so off we went. Unfortunately we didnt make it to providence like YHC had hoped but theres always next time. Back on campus we did some monkey humpers and dry docks next to the UFO guys. Jogged down by the stadium for some peoples chair at the puddin pop corner. Luckily for us, no gas expelled by any of the pax. Working our way back to launch we did the Hops favorite, walltarji (im sure he’ll correct me). Thanks to the guys for coming out in the cold weather and growing a pair as Orange whip puts it. MARY: plank for a minute ANNOUNCEMENTS: xmas party at Hops’ house in December COT: DW took us out

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