MAD
Date: 2025-01-07 AO: skunk-works Q: Mountain Momma PAX: Header FNGs: None COUNT: 2
WARMUP: 3 minutes of SSH, high knees, butt kickers, merkins, mountain climbers, and LBCs on 10 second repeats THE THANG: lots of legs MARY: skipped it and ended the workout early ANNOUNCEMENTS: none COT: God is a mighty and redeeming God!
WARMUP: 3 minutes of SSH, high knees, butt kickers, merkins, mountain climbers, and LBCs on 10 second repeats THE THANG: lots of legs MARY: skipped it and ended the workout early ANNOUNCEMENTS: none COT: God is a mighty and redeeming God!
Where was Purple Haze?
Date: 2025-01-07 AO: fast-twitch Q: ductwork PAX: Benny, Alf, Astro (Kyle Kirchhoff), ductwork FNGs: None COUNT: 4 WARMUP: Mosey to the bottom of Providence Road to the intersection with High Ridge and Greyson Ridge.
THE THANG: YHC thinks this was a purple_haze original “Greyson Grinder” Run to the end of Greyson Ridge, 10 squats, then run up the big hill on Providence, take a right onto Greyson Heights and run to the end, 10 squats. Rinse and repeat. Final push back to the top of Providence Rd, then back to launch. 6-7 miles and strong work by all during a turrible morning of hills!
MARY: No time for that
ANNOUNCEMENTS: It was cold
COT: YHC
THE THANG: YHC thinks this was a purple_haze original “Greyson Grinder” Run to the end of Greyson Ridge, 10 squats, then run up the big hill on Providence, take a right onto Greyson Heights and run to the end, 10 squats. Rinse and repeat. Final push back to the top of Providence Rd, then back to launch. 6-7 miles and strong work by all during a turrible morning of hills!
MARY: No time for that
ANNOUNCEMENTS: It was cold
COT: YHC
Falconcrest
Date: 2025-01-07 AO: _area-51 Q: jet_fuel PAX: marge, puddin_pop, Slingshot, Ziploc, Emoji, Erin Brokavich, Grits, jet_fuel, none FNGs: 1 none COUNT: 8
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
On behalf of Snuka
Date: 2025-01-06 AO: base-camp Q: Snuka PAX: Runstopper, Hawkeye, O’Tannenbaum, Snuka, Mr. Magoo, thunder_road FNGs: None COUNT: 6
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
door to door no sales
Date: 2025-01-06 AO: firestarter Q: wingman PAX: Roulette, Starch, kirby, Franky, madison, das_boot, Point Break, wingman FNGs: None COUNT: 8 All of us got duped by the ‘rain starting at 7a’ forecast. We stayed pretty dang dry and left better for it! WARMUP: wingman special: SSH, IW, Windmill, Potato Pickers THE THANG: Mosey to the southern tide (whatever its called) and do an exercise at each storefront in a dry spot. increase by 5 at each store. – 5 burpees – 10 squats – 15 knee up jumps – 20 LBC – 25 wall-squat air-presses – 30 Lunges Repeat back down the store fronts Plank and wait on Franky to join in. :eyes: Do it again, this time starting with the lunges
Mosey to the block pile, grab a partner. A: run, B: do called excercises, flipflop until complete – 50 curls – 50 presses – 50 tricep extensions round 2 – 50 rows – 50 squats
backward run to stop sign side shuffle both directions karaoke
Partner Work, 3 rounds – run a loop – do supine or finger-tip pullups
Mosey to Launch – 20 roll-over crunch (SUCK Award winner) – 15 dolly – 8 reverse crunches
ANNOUNCEMENTS: 1 FNG per PAX in ’25 COT: Prayers for 2 of kirby aunts Situational awareness for the school busses and kids wishing all the kids college or otherwise a great new semester Keep my dad and uncle safe on a car journey back to Cali.
Mosey to the block pile, grab a partner. A: run, B: do called excercises, flipflop until complete – 50 curls – 50 presses – 50 tricep extensions round 2 – 50 rows – 50 squats
backward run to stop sign side shuffle both directions karaoke
Partner Work, 3 rounds – run a loop – do supine or finger-tip pullups
Mosey to Launch – 20 roll-over crunch (SUCK Award winner) – 15 dolly – 8 reverse crunches
ANNOUNCEMENTS: 1 FNG per PAX in ’25 COT: Prayers for 2 of kirby aunts Situational awareness for the school busses and kids wishing all the kids college or otherwise a great new semester Keep my dad and uncle safe on a car journey back to Cali.
Rainy Hubby
Date: 2025-01-06 AO: chubby-hubby Q: Orange Whip PAX: turkey_leg, Orange Whip FNGs: None COUNT: 2 Turkey Leg and YHC fed off Joker’s enthusiasm to run and posted in the rain. 5 miles out and back. Conversational pace.
Swing Right In ‘25
Date: 2025-01-06 AO: swole Q: flipper PAX: Unplugged, The Worm, MARTA, wildturkey, ickey_shuffle, flipper FNGs: None COUNT: 6 Nothing pithy or smart, just a slackblast
WARMUP: SSH, IW, ST, Arm Circles, Pryin Squar THE THANG:
Swings to clean and press Swings to goblet squat Swings to Merkins 250 swings done
With the extra time we did a swing, clean, press, squat complex 3 times through
MARY: boat canoe, flute bridge, elbow plank
ANNOUNCEMENTS: nada
COT: YHC took us out, prayers for TheWorm as he starts chemo/radiation this week
WARMUP: SSH, IW, ST, Arm Circles, Pryin Squar THE THANG:
Swings to clean and press Swings to goblet squat Swings to Merkins 250 swings done
With the extra time we did a swing, clean, press, squat complex 3 times through
MARY: boat canoe, flute bridge, elbow plank
ANNOUNCEMENTS: nada
COT: YHC took us out, prayers for TheWorm as he starts chemo/radiation this week
First footy of the year
Date: 2025-01-05 AO: soccer Q: Orange Whip PAX: Joshua M Belony, jrr_tolkien, Orange Whip, Christmas, f3-simba, Phil Britto, BobbyFischer, National Treasure, Kellen Dargle, Jose Varela, Mile High, Aiden, Tormund,, Danny FNGs: 1 Danny COUNT: 14
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Meet The New Managemanr
Date: 2025-01-04 AO: _sob Q: Cheese Curd PAX: wildturkey, Cooter2, lex_luthor, Rehab, ToeJam, Bombay FNGs: None COUNT: 7 Going Heavy
WARMUP: well since the entire crew either preran or prerucked, not much of a warm up was needed. So grab a sandbag that you are comfortable with. But first IW, SSH, runner stretch- merkin, michael Phelps, and slow potato pickers.
THE THANG: Sandbag 2 rounds 15 then 10
1) 15/ 10 Cleans 15/10 Tricep 15/10 Big Boy Sit ups with SB – Shoulder carry 1 lap
2) 15/10 Over head press 15/10 reverse lunges per side 15/10 slick burpees with jump over – Shoulder carry 1 lap 3) 15/10 Bent over rows 15/10 Shoulder to shoulder press 15/10 Deadlifts – Shoulder carry 1 lap 4) 15/10 curls 15/ 10 back Squats 15/10 Standing push press – Shoulder carry 1 lap 5) 15/10 Thrusters 15/10 Dead overs 15/10 overhead burpees
Run 1 larger loop and repeat
MARY: oh, we got Mary!
ANNOUNCEMENTS: nothing COT: thanks Lex for the take out and years of service.
Promise was made for gear, but lack of preparation, we just used sandbags and a recycled winkie… looked a lot like a SACS q. I will do better next month! But I also expect the Pax to show up. This crew crushed a pre workout and then another 60 mins. Let’s grow these numbers. It’s cold but not that cold.
Everyone put up with my lackluster Q. Mistakes were made, music was questionable, many ate the dust from Lex’s oversized sandbag. I sure did!
WARMUP: well since the entire crew either preran or prerucked, not much of a warm up was needed. So grab a sandbag that you are comfortable with. But first IW, SSH, runner stretch- merkin, michael Phelps, and slow potato pickers.
THE THANG: Sandbag 2 rounds 15 then 10
1) 15/ 10 Cleans 15/10 Tricep 15/10 Big Boy Sit ups with SB – Shoulder carry 1 lap
2) 15/10 Over head press 15/10 reverse lunges per side 15/10 slick burpees with jump over – Shoulder carry 1 lap 3) 15/10 Bent over rows 15/10 Shoulder to shoulder press 15/10 Deadlifts – Shoulder carry 1 lap 4) 15/10 curls 15/ 10 back Squats 15/10 Standing push press – Shoulder carry 1 lap 5) 15/10 Thrusters 15/10 Dead overs 15/10 overhead burpees
Run 1 larger loop and repeat
MARY: oh, we got Mary!
ANNOUNCEMENTS: nothing COT: thanks Lex for the take out and years of service.
Promise was made for gear, but lack of preparation, we just used sandbags and a recycled winkie… looked a lot like a SACS q. I will do better next month! But I also expect the Pax to show up. This crew crushed a pre workout and then another 60 mins. Let’s grow these numbers. It’s cold but not that cold.
Everyone put up with my lackluster Q. Mistakes were made, music was questionable, many ate the dust from Lex’s oversized sandbag. I sure did!
Wait, Horsehead is a Deacon!?
Date: 2025-01-04 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, The Worm, Mountain Momma, taggart, ickey_shuffle FNGs: None COUNT: 7 On January 4th, in the year of our Lord, 2025, let the record show that seven pax triumphed over fartsackdom by choosing discomfort in the pursuit of self-improvement. No PRs were likely posted today, but as James Clear once said, “[i]ntensity makes a good story. Consistency makes progress.” And progress was made today. Despite sub-freezing temps, mumblechatter fueled the pax, as we put in the reps and put another one in the history books. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Modified “Moving Target” – All sets follow the same format of cleans / presses / squats; each set starts with 5x of one element (which then ladders down 3x and then 2x for the subsequent sub-sets), while the other elements stay at 1x each – Single bell used and then the same sub-set is repeated with the other arm – Set A – ladder down on presses (5x / 3x / 2x) – Set B – ladder down on squats (5x / 3x / 2x) – Set C – ladder down on cleans (5x / 3x / 2x) 2) Pelosi Ladder 3) OH Tension (3 sets) – Single bell and start with 3x of each element (but keep windmill as 1x as the finisher); add 1x to each element for each set up to 5x (except for the windmill) – Snatches, OH rev lunge, OH squat, and windmill (1x) (1x through e/s) 4) EMOM of Stuff (12 min.) – A: Swings (15x) – B: Lawnmowers (6x e/s) – C: SLDL (6x e/s) – D: Merkins (10x) 5) Carries (~10-12 min.) – Single bell – suitcase, racked, waiter, and some lunges for good measure MARY: Nope. SUPERLATIVES: The following superlatives were earned today: – Ickey: Most shocking statement (re: I’m a 47 year old man and went to Costco for the first time this week) – Flipper: Best recipe provided (not sure if YHC was just hungry, but those meatballs sound amazing) – Taggart: Boldest arrival to the gear workout – Mountain Momma: Best use of non-traditional gear at a gear workout (i.e., PVC pipe) – MARTA: Most flack received for supporting professional sports of a major American city – The Worm: Hottest tip given (re: New Costco coming in Indian Land with liquor options) – Krzy…Coach K: Oddest placement of frost on a workout jacket ANNOUNCEMENTS: – Blood drive for Metro today, but you’re probably already too late. Area 51 blood drive is TBD – pester MARTA for details – Consistency is hard…But, don’t get down on yourself if you deviate from whatever you’re pursuing. It’s a good time to remember the wise words of Mookie Betts (see below). Always remember to believe in yourself. COT: Joined up with The Rock and Mountain Momma took out the collective group