Small crew
Date: 2024-12-30 AO: run Q: frasier PAX: bunker, Polly FNGs: None COUNT: 3 WARMUP: THE THANG: Kept it basic. Marvin creek and back. MARY: ANNOUNCEMENTS: hope to see more of you out in 2025. COT:
Choose your own adventure
Date: 2024-12-30 AO: swole Q: high_tide PAX: Uncle Leo, wildturkey, Roulette, Soul Glo FNGs: None COUNT: 5 YHC got the call for a substi-Q (feel better soon, Flipper) and answered with a “choose your own adventure” playlist.
WARMUP: – SSH – IW – Prying squats
THE THANG: Mosey to the playground with a single kettlebell Iron Cardio, for time (~30 minutes): – begin on your Left side – Clean – Press – Squat – Repeato on Right side – Pull-up Play with reps of 1, 2, 3, or whatever you like (or depending on bell size).
Eaglet (modified Sparhawk; 1/2 of Eagle): Single bell, carry length of basketball court, 8 squats, repeato 8x total. Pax choice to maintain 8 squats for all 8 rounds (Eaglet) or decline reps 8-1 (Sparhawk). Carries were: waiter, rack, hornee, suitcase – down and back for each. MARY: Led by Soul Glo – Freddie Mercury – Old school planks with various holds: one arm, one leg, 6 inches ANNOUNCEMENTS: – keep The Worm in your prayers as he continues the fight – support those around you with the love of Christ COT: Thanks for joining YHC and playing along with one of my standby workouts (just did it Saturday, less the Eaglet). Nice to meet Roulette. Thanks for bringing him out, Wild Turkey. Come again. Great to see and close out the year with Uncle Leo and Soul Glo. Looking forward to 2025 with you men! Aye!
WARMUP: – SSH – IW – Prying squats
THE THANG: Mosey to the playground with a single kettlebell Iron Cardio, for time (~30 minutes): – begin on your Left side – Clean – Press – Squat – Repeato on Right side – Pull-up Play with reps of 1, 2, 3, or whatever you like (or depending on bell size).
Eaglet (modified Sparhawk; 1/2 of Eagle): Single bell, carry length of basketball court, 8 squats, repeato 8x total. Pax choice to maintain 8 squats for all 8 rounds (Eaglet) or decline reps 8-1 (Sparhawk). Carries were: waiter, rack, hornee, suitcase – down and back for each. MARY: Led by Soul Glo – Freddie Mercury – Old school planks with various holds: one arm, one leg, 6 inches ANNOUNCEMENTS: – keep The Worm in your prayers as he continues the fight – support those around you with the love of Christ COT: Thanks for joining YHC and playing along with one of my standby workouts (just did it Saturday, less the Eaglet). Nice to meet Roulette. Thanks for bringing him out, Wild Turkey. Come again. Great to see and close out the year with Uncle Leo and Soul Glo. Looking forward to 2025 with you men! Aye!
One last Q for 2024
Date: 2024-12-30 AO: base-camp Q: Cheese Curd PAX: Honey Do, Snuka, thunder_road, O’Tannenbaum, Erin Brokavich, Limey FNGs: None COUNT: 7 WARMUP: jog to the track.. IW, SSH, merkins/ runners stretch, slow potato pickers, forward and backward bear crawls. Finish loop
THE THANG: run around the track. various stops at the corners. 1) monkey humpers and big boy sit up Lunge walk and run to next corner 2) offset merkins, box cutter Lunge walk 20 steps.. jog and sprint to next corner 3) MH and big boy Lunge walk 20 steps run to next corner 4) squats and Diamond merkins
Jog up to the bus benches
20 step ups/ derkins / dips… run a lap 20 step ups/ incline / dips.. run a lap
Run to the bathrooms for rock work
20 of each then run a short lap/ 15 run a short Lap / 10 of each -curls -tris -squats -press
Run back to benches for last 2 round’s as above
MARY: done
ANNOUNCEMENTS: clear no one knows what is happening this week
COT: thanks TR for taking us out. Just a good old moderate workout. I have an event tomorrow, but wanted to get out and get loose. Thanks for entertaining my plan! Thank to Madison for the schedule change… don’t mean to bump you… good reminder to use Slack. Sometime people will sign up for a Q on their own!!
THE THANG: run around the track. various stops at the corners. 1) monkey humpers and big boy sit up Lunge walk and run to next corner 2) offset merkins, box cutter Lunge walk 20 steps.. jog and sprint to next corner 3) MH and big boy Lunge walk 20 steps run to next corner 4) squats and Diamond merkins
Jog up to the bus benches
20 step ups/ derkins / dips… run a lap 20 step ups/ incline / dips.. run a lap
Run to the bathrooms for rock work
20 of each then run a short lap/ 15 run a short Lap / 10 of each -curls -tris -squats -press
Run back to benches for last 2 round’s as above
MARY: done
ANNOUNCEMENTS: clear no one knows what is happening this week
COT: thanks TR for taking us out. Just a good old moderate workout. I have an event tomorrow, but wanted to get out and get loose. Thanks for entertaining my plan! Thank to Madison for the schedule change… don’t mean to bump you… good reminder to use Slack. Sometime people will sign up for a Q on their own!!
Final Firestarter 🔥 of the year (2024)
Date: 2024-12-30 AO: firestarter Q: Franky PAX: kirby, war_eagle, madison FNGs: None COUNT: 4 4 veterans showed up for the final Firestarter of the year. WARMUP: short run to the Target parking lot. 20 SSHs, 20 imperial walkers, 20 merkins. THE THANG: running around target and exercises at each street light. Round 1: 10 American hammers at each street light- 120 total; round 2: 10 low, slow squats – 120 total; round 3: 10 merkins at every other light – 60 total. Then run to the yoga studio and a few laps up and down the stairs. Round 1: 10 flutters, round 2, 3 and 4 10 Supermans – 30 total; 20 round 5: bent-over-rows and round 5 – touch your toes 20 times. Then mosey back to launch but a short stop for 50 air presses. 2.3 miles in total. MARY: nope ANNOUNCEMENTS: my here will be a convergence on the 1st. Keep an eye on slack for the announcements. COT:
So That’s Why We Don’t Start with Carries…
Date: 2024-12-28 AO: olympus Q: Krzyzewski PAX: Floyd, Mountain Momma, bratwurst FNGs: None COUNT: 4 In what YHC would describe as a top-tier fartsack kind of day (i.e., cold, rainy, immediately following a gut-bomb holiday), four pax chose to get better this morning. The precipitation forecast was nebulous to say the least, so the pax instinctively gathered at the hot box for today’s beatdown. With what seemed like a small window of clear weather, YHC called an audible and started with long-range farmer’s carries with uncertainty looming in the back half of the 0700 hour. This turned out to be a terrible choice. Basically, we smoked our grips out of the gates. Nevertheless, the pax persevered as we took on the zany weinke. Solid mumblechatter kept us going in the gloom. Great to see Floyd continue to refine his technique. Mountain Momma threw down some mobility knowledge (and pre-workout taught YHC to correct way to pronounce braciole). Awesome to have Bratwurst join us as he recovers from some lower leg ailments. Overall, great way to kickoff the weekend between holidays. 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) Carries – Long-distance farmer’s (4 sets) 2) “Brutes” & Ladders (1 set) – A: Clean – L (3x); clean – R (3x); clean – L (2x); clean – R (2x); clean – L (1x); clean – R (1x) – B: Replace ‘clean’ in A with ‘clean & press’ – C: Replace ‘clean & press’ in B with ‘thruster’ – D: Repeat B – E: Repeat A 3) 20/10 EMOM (Pax choice on how to breakup each element) – A: Swings (20x) – B1: SLDL (10x) – B2: Lawnmower row (10x) – B3: Snatch (10x) – B4: Bent over row (10x) – B5: Sumo squat (10x) 4) OH Tension (1 set; this was horrible, so you know YHC is going to want to do this again sometime) – Snatches (5x); OH rev lunge (5x); OH squat (5x); windmill (1x) (1x through e/s) 5) Humane Complex – “Elevens” Edition – Swings (11x); goblet squat (10x); merkin (1x) – Drop 1x squat and add 1x merkin each set MARY: Ran out of time, but lugging gear back to the parking lot post-hotbox workout always counts for something ANNOUNCEMENTS: – Continued prayers for The Worm for recovery, energy, and patience – F3 State of the Nation coming on 1/14 at 8pm – Rumors of a New Year’s convergence – check Slack for details – While browsing the mumblechatter channel for any other announcements, YHC just saw that Bratwurst has done over 200 F3 workouts this year…that’s awesome, man – hope to see you back at Olympus soon COT: YHC took out the small crew. The pax of the Rock did join us mid-workout, but thankfully monkey humpers weren’t on the menu
Roamin’ Round
Date: 2024-12-28 AO: _sob Q: wildturkey PAX: Roulette, Starch, wingman FNGs: None COUNT: 4
WARMUP: Standard mix THE THANG: Lots of runnin’ with lots of stops Fitness trail commando work Push/pulls Lake circuit TRX in swings Shoulders on bridge 360 bear crawls Burpee Xmas tree
MARY: American hammer In/outs Freddy Mercury Elevated hold ANNOUNCEMENTS: Look for convergences during new years
COT: 🥯
WARMUP: Standard mix THE THANG: Lots of runnin’ with lots of stops Fitness trail commando work Push/pulls Lake circuit TRX in swings Shoulders on bridge 360 bear crawls Burpee Xmas tree
MARY: American hammer In/outs Freddy Mercury Elevated hold ANNOUNCEMENTS: Look for convergences during new years
COT: 🥯
Christmas Recovery: Comparison is the Thief of Joy
Date: 2024-12-27 AO: nemo-resideo Q: F3 Elsa PAX: Roulette, Starch, wildturkey, Holiday Spirit FNGs: None COUNT: 4
WARMUP: Mosey to the Bowl THE THANG: Standard Elsa route modified for the Amp being closed. Added in some parking lot weaves at the end to make time. Proud MARY: Keeps on rollin ANNOUNCEMENTS: Possible convergence 12/31. Starch and Roulette prepping for Bragg ruck in March COT: Pray for rest and safe travels as we finish out the holiday season
WARMUP: Mosey to the Bowl THE THANG: Standard Elsa route modified for the Amp being closed. Added in some parking lot weaves at the end to make time. Proud MARY: Keeps on rollin ANNOUNCEMENTS: Possible convergence 12/31. Starch and Roulette prepping for Bragg ruck in March COT: Pray for rest and safe travels as we finish out the holiday season
Last Chipper 2024
Date: 2024-12-27 AO: mountain-goat Q: retread PAX: fleetwood, retread, Sensei, Spammer, Beefeater, Mounds, Dungeon Master FNGs: None COUNT: 7 THE THANG: The Wood Chipper: 2 laps around the track, run to end of Woodfox and back, repeat until time is called. COT: Prayers for Beefeater, Dungeon Master and their family.
Boxing Day Beat Diwn
Date: 2024-12-27 AO: the-phoenix Q: Hawkeye PAX: lex_luthor, wildturkey, ToeJam FNGs: None COUNT: 4 WARMUP: Ring around the traffic island warm up and stretch.
THE THANG: four corners work out at the turf field. Including Bropees, plank jacks, LBC, walking Merkins. Mosey to the Amp for Round 2 with the four tier exercise and bear crawl to the top MARY: core exercise with a ride down the slide at the Bowl Park. ANNOUNCEMENTS: NA COT: Coffeteria and fellowship at Einstein Bagels.
THE THANG: four corners work out at the turf field. Including Bropees, plank jacks, LBC, walking Merkins. Mosey to the Amp for Round 2 with the four tier exercise and bear crawl to the top MARY: core exercise with a ride down the slide at the Bowl Park. ANNOUNCEMENTS: NA COT: Coffeteria and fellowship at Einstein Bagels.
5 miles and to many merkins.
Date: 2024-12-27 AO: the-brave Q: Franky PAX: fire_hazard, frasier, soft_pretzel, kirby, Hippie, drive_by, Icarius FNGs: None COUNT: 8 WARMUP: short run, 15 SSHs, imperial walkers, merkins, run to the garage behind Panera. THE THANG: run up the parking deck and 20 American hammers at each level, then run down and 20 merkins at each level. That quickly changes to 10 merkins. Run up again – need to go get my jacket. Run back down and do 10 squats at each level. Time to go home. 5 miles total. MARY: flutters, American hammers. ANNOUNCEMENTS: COT: