5 miles and to many merkins.

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:

3 Towers

Date: 2024-12-27 AO: centurion Q: Cheese Curd PAX: Pilgrim, O’Tannenbaum, Point Break FNGs: None COUNT: 4 WARMUP: jog to the school for some Ssh, IW and runner stretch merkins
Jog to the first set of stairs
THE THANG: looks like the 12 days of Xmas, but with stairs… Stat by the stadium and run to the 1st floor 1) Dive bomb Merkin Run to the stadium 1) dive bomb merkin run to the second level and 2) one leg burpee – Run down stairs to stadium Run to the deck for 1) dive bomb upstairs for 2) one leg burpee upstairs for 3) Russian twists( 6total) then back down to the stadium Run to 1) dive bomb / 2) one leg burpee/ 3 Russian twist and 4) off set merkins (8 total) then back to stadium.
We did the first series again then ran to the second set of stairs for and repeated the following 5) burpees 6) lunges (12 total) 7) Diamond merkins 8) flutters (16 ttl)
Then onto the final stairs, but first all of stairwell one and stairwell 2 then
9) hand release merkins 10) sumo squats
And ran out of time for the last 2 exercises.
MARY: yep
ANNOUNCEMENTS: no
COT: sorry pilgrim for taking the Q. I was thinking about this workout for a few weeks, curious to see how far we would get. Thought we would finish
-Point break stayed on my heels most of the morning -Pilgrim had monument of speed, pushing the pace -OT was over dressed…and something about no more ice cream
Good morning by all, stayed pretty close and kept moving all morning.

Boxing Day is for Devils

Date: 2024-12-26 AO: the-devils-turn Q: flipper PAX: frasier, fleetwood, Joker, flipper, citgo, Greg (Big Al) FNGs: 1 Greg (Big Al) COUNT: 6 Citgo corralled an out of town friend Greg, here for to known as Big Al, into joining us for some miles before getting on the road back to his home town of Atlanta. He stepped out of his civic wearing an Auburn beanie… pretty much locked in a Tuscaloosian nick-name from the jump. Thus gathered, the 6 of us set out for the 8+ miles of renegade loop and like that, the run was over (about an hour later mind you).
Four for post run coffee, afforded by the absence of work responsibilities today.

Christmas Eve 2024

Date: 2024-12-24 AO: _sob Q: wildturkey , Starch PAX: Hawkeye, madison, Point Break, das_boot, Taco_Stand, Roulette, soft_pretzel, The Worm, geraldo, ToeJam, Cheese Curd, Orange Whip, kirby, SweetWater, teddyf3, flipper, voodoo, hoover, bunker, tuck, wingman, frasier, hairball, stonecold, Pilgrim, O’Tannenbaum, Preschool, Mile High, citgo FNGs: None COUNT: 31 Christmas: It’s not just about presents and parties. – It’s about hope. – Hope in the potential of that little baby in the manger. – The potential for Jesus to come to Earth and become our Savior, to change the world. – But it’s also about our potential. – The potential to renew, to grow, to be better men in the new year.
WARMUP: Meet in the AMP parking lot, and head to the open space beside flower child for WU
THE THANG: After the WU, lunge and bear craw in between the light posts
Head to the AMP Repeat 3 times Up: 10 step ups 10 dips 10 split squats 10 derkins
Down: 10 step ups 10 incline merkins 10 squats 10 flutters
Sprint to the top of the hill, some Mary at the Amp, then head to the deck. Sprint up, jog the flats, then do an exercise before starting the next sprint: Donkey kicks Supermans Freddie mercuries Carolina dry docks
4 corners on top of the deck: Burpees Jump squats Merkins Heels to heaven
Then down to the middle of the roundabout between the decks 2 rounds of 15 reps: Derkins Overhead press with outdoor chairs Squats
Mosey back toward launch and stop in the turf by the Christmas tree for a countdown of merkins and big boys (10 reps of each, 9 reps of each, etc.)
MARY: She was there
ANNOUNCEMENTS: Phoenix and Shield are converging Thursday at 0530 at the Bagpipe site
COT: Pray for those who need it most this season. Celebrate the true reason for the holiday – Jesus.

The 12 Hills of Christmas

Date: 2024-12-20 AO: centurion Q: Hawkeye PAX: Rawhide, Preschool, Snuka, WuTang, Zone 7 FNGs: None COUNT: 6 WARMUP: THE THANG: 12 hill repeats with progressive called exercise. MARY: each member of the PAX called a core. ANNOUNCEMENTS: COT:

Thith tree is a thymbol of the thpirit of the Griswold family Christhmath

Date: 2024-12-23 AO: firestarter Q: Rudy PAX: Roulette, Point Break, Rudy FNGs: None COUNT: 3 24 degrees, mosey to Target, stretching. Shopping time, at every store 5 big boys. Back side of target 5 merkins every light. Coupon work, 10,15,20 of squats, curls, presses. Mosey to stairs, 3 rounds, 20 reps followed by up stairs and down the other set-20 low slow squats, lunges, reverse lunge. Mosey to playground. 15 supines, 15 derkins, 15 step ups, 2 rounds. Mosey around Jenny’s parking lot. Mary, take another lap, Mary, another lap, Mary.

A Christmas festivous

Date: 2024-12-23 AO: run Q: frasier PAX: tuck, wingman, bratwurst, Astro (Kyle Kirchhoff), kirby, turkey_leg, Goodfella, Chopper, bunker, rock_thrill, Paper Jam, Hippie, Hairball. Duncan. Rosie. FNGs: None COUNT: 14 WARMUP: THE THANG: we roamed around several neighborhoods. Unfortunately not everyone was in the Christmas spirit by keeping their illumination on all night. We did see 118 houses that were lit up. The qualification is there has to be something on the exterior that is lit that represents Christmas. MARY: ANNOUNCEMENTS: convergence tomorrow at 7 AM over in the Ballantyne bowl. Park where the restaurants and condo is. COT: thanks for everyone that came out and hope everyone has a happy safe holiday. Appreciate all of you.

Holiday pump

Date: 2024-12-23 AO: swole Q: flipper PAX: The Worm, Emoji, Floyd, frehleys_comet, flipper FNGs: None COUNT: 5 Ah yes, Holiday Hours, at the crack of 0630 4 knuckle draggers and a “walking worm” gathered in the pre-dawn in order to build strength, and find strength in each other. Noticeably absent were HCs voodoo and taggart, one with a midnight text excusing himself on account of poor planning, the other AWOL.
WARMUP: SSH, IW, ST, Arm Circles, Prying Squats, assorted swings.
THE THANG: on account of a recent procedure, TheWorm went for a walk around the track while us other 4 got to it.
1st: 12 minute EMOM with A, B, and C minutes
A: 10 merkins B: 5 lawnmowers each side C: 5 Snatches Each Side
2nd: Eccentric ladder
1 merkin on bell, 1 lawnmower, 1 half snatch, 1 squat w/ pause at the bottom and 1 reverse curl. Do it on the other side.
The twist came as we laddered up, each range of motion equaled the count of the merkins, 2 count up on the lawn mower, 2 count down, 2 count down on the half snatch, 2 count for down, 2 count pause, 2 count up on the squat, 2 count on the reverse curl. Rinse and repeat for 3, 4, 5, 4, 3, 2, 1
3rd: standing marches in over head, rack, suitcase, in cadence to 5 for each position, rinse and repeat on the other side
MARY: 45 seconds plank till 7:15 ANNOUNCEMENTS: ballantyne bowl convergence tomorrow 0700 COT: in this season of gifting we recognize the gift of brotherhood, and the strength and perseverance lended to us from each PAX we stand with. Help us take that gift forward into the world this week so that we can support those in our lives who need it. May we also find ways to support TheWorm as he battles chemo and radiation in the coming months, so he may return to the gloom renewed.

Ballantyneland

Date: 2024-12-21 AO: stonehenge Q: wingman PAX: wildturkey, lex_luthor, ToeJam, Rousey FNGs: None COUNT: 5 Play a modified game of Candyland throughout the ballantyne-land.
WARMUP: Arm Circles SSH IW Potato Pickers
Kings Kandy Castle – Ballantyne Garage (looks like a crown) Stop on every floor, do called exercise: 20 Squats 20 Merkins 10/10 Lunges 20 LBC 20 Big Boys 20 Carolina Dry Docks 10 Burpees Down the stairs and out. Find peck of pallet (20 presses).
Mosey toward the Molasses Swamp (Fountain at the Teet) 10/10 Step-ups 20 Dips Repeat
Peppermint Forest (green space w/ tree in the bowl) 20 merkins on my down. As we come up, a pax names a candy. repeat. 20 Imperial Walkers in cadence 15 Tuck Jumps 15 Broad Jumps
Lollipop Woods (amphitheater) Mosey to the bottom do exercise on each level of the steps 20 Squats 20 Merkins 10/10 Lunges 20 LBC 20 Big Boys 20 Carolina Dry Docks 10 Burpees
Mosey around the amphitheater and thru the trails back to launch to finish right at 7a.
Solid work by everyone. ToeJam – despite the jammed-toe was pushing hard up front as always lex_luthor – pure grit. pre ruck in the deck and still killed it. wildturkey – you know he brought it and also the pre-ruck. Will he hit 250? Rousey – our time with him was short, but it was filled with “savages” and counting, and warm up on his own cadence. Great to have you out. Keep it up!
Prayers to those in need. Convergence in the big parking lot of the bowl @ 7am on te 24th. Coffee to follow.

Just Because You Can, Doesn’t Mean You Should…

Date: 2024-12-21 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, Emoji, The Worm FNGs: None COUNT: 5 Upon the frosty landscape, five pax supercharged their levels of Christmas cheer this fine morning. The mission: take down an even dozen of our most hallowed complexes with ruthless precision. YHC is happy to say mission accomplished. This was completely unnecessary, but good to revisit some of these complexes and remind ourselves why we don’t do these more regularly. Overall, a solid beatdown that burned enough calories to provide for some guilt-free merriment later this week. Let’s get into the recap of this nonsense… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Balance (1 set) – Swing R (15x); lawnmower R (15x); staggered merkins (15x) – Swing L (15x); lawnmower L (15x); staggered merkins (15x) – Drop everything by 5x each set so three times through each side 2) Voodoo (2 sets) – Swing, hi-pull, snatch, clean, squat, press (1x e/s) – Second set do 2x of each element before proceeding to the next 3) Flynncinerator (1 set) – 10x of each element: double swing; double front squat; see-saw press; bent-over row; merkins 4) Clean & Park (2 sets; E2MOM) – A: Clean L; clean R; press R; PARK – B: Clean R; clean L; press L; PARK – C: Heavy swings (5x) – D: Merkins (5x) 5) Porpoise (1 set) – Merkin (on bell for all merkins); swing R; merkin; swing L – Merkin; clean R; merkin; clean L – Merkin; snatch R; merkin; snatch L – Merkin; double swing; merkin; double clean; merkin; double snatch 6) Goshawk’s (1 set) – Suitcase to the tree; goblet squats (8x) – Repeat 8x total 7) Hoodoo – Bent-over row; swing; clean; snatch; OH reverse lunge (1x e/s) 8) Pyramid (1 set) – 2-handed swing (2x) – Alternating 1-handed swing (4x) – Thrusters (6x) – 2-handed swing (8x) – Alternating 1-handed swing (10x) – 2-handed swing (8x) – Thrusters (6x) – Alternating 1-handed swing (4x) – 2-handed swing (2x) 9) High Tide (1 set) – Snatch; clean; press; squat (1x e/s) 10) Humane (1 set) – A: Swings (10x); goblet squat (10x); merkin (1x) – B: Swings (10x); goblet squat (5x); merkin (6x) – C: Swings (10x); goblet squat (1x); merkin (10x) 11) Armor Building (1 set) – Double clean (2x) – Double press (1x) – Double squat (3x) 12) Fibonacci (1 set) – Double clean (8x) – Double squat (5x) – Double clean (5x) – Double squat (3x) – Double clean (3x) – Double squat (2x) – Double clean (2x) – Double squat (1x) MARY: Nope ANNOUNCEMENTS: TBD COT: Joined the men of The Rock for COT. Orange Whip graciously took all of us out and Tuna came prepped with eggnog, whiskey, and Christmas tree snack cakes for the lads

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