Drive-thru Delight
Date: 2024-12-09 AO: firestarter Q: Hippie PAX: Franky, SweetWater, Hawkeye FNGs: None COUNT: 4 WARMUP: ssh, calf stretch, runners’s THE THANG: if you thought it was going to pour rain during the workout you’d have been wrong. And you should have showed up for some exercise! But even if it poured we had you covered! To stay out of the rain we mosey to each covered area for 3×8 sets of upper body and 3×8 sets of lower body
1. Band Cover : mercans; squats 2. US Bank drive thru : dry docks; lunges 3. Fifth Third drive thru : incline mercans; reverse lunges 4. Old Navy covered store: seated arm raises; squats 5. Off Broadway store front : wide arm mercans; 6. CVS drive thru; lunges and squat thrusters 7. Wells Fargo drive thru; Mike Tyson’s & star jumps
The rain started after the workout
MARY: 4 sets of flutters, box cutters, reverse box cutters, Freddie mercury…don’t let your feet touch the ground in between exercises ANNOUNCEMENTS: COT: Tron’s son recovery, The Worm and his cancer fight
1. Band Cover : mercans; squats 2. US Bank drive thru : dry docks; lunges 3. Fifth Third drive thru : incline mercans; reverse lunges 4. Old Navy covered store: seated arm raises; squats 5. Off Broadway store front : wide arm mercans; 6. CVS drive thru; lunges and squat thrusters 7. Wells Fargo drive thru; Mike Tyson’s & star jumps
The rain started after the workout
MARY: 4 sets of flutters, box cutters, reverse box cutters, Freddie mercury…don’t let your feet touch the ground in between exercises ANNOUNCEMENTS: COT: Tron’s son recovery, The Worm and his cancer fight
A Backblast So Nice, YHC Wrote It Twice
Date: 2024-12-07 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, Unplugged, Emoji, taggart FNGs: None COUNT: 6 Let’s be blunt – it was friggin’ cold. Despite the adverse conditions, a half dozen pax chose discomfort and got better this morning. Solid mumblechatter aided the pax as we dismantled Total Tension ladder by ladder. The workout started with a cameo by High Tide, who came to wish his FNG well, but ultimately just ended up trading some solid Crusade-themed mumblechatter (thanks, Ickey) when said FNG did not post. Nevertheless, it was great to see relative newcomer, Taggart, come out for some weekend gear work. Overall, a delightful beatdown that YHC hopefully encapsulated well since the first time he hit submit on this backblast it disappeared into the digital aether…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) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the squats to 8x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Super Sets (2 min. each; 3 sets of each) – A: Snatches (5x e/s) and merkins (10x) – B: Heavy swing (10x) and lawnmowers (5x e/s) 4) Floor Exercises (2 sets each, except the 1/4 get up) – Anchored leg raises (10x) – Chest press (10x) – Double KB hold flutter kicks (15x) – 1/4 Turkish get up (5x e/s press and elbow hold on other arm) 5) Carries, carries, carries MARY: Nope. ANNOUNCEMENTS: – Holiday party next Sunday – see Slack for details – Continued prayers for The Worm for recovery and healing COT: YHC took ’em all out this time.
Rage inspired
Date: 2024-12-07 AO: stonehenge Q: lex_luthor PAX: wildturkey, Suds FNGs: None COUNT: 3 Pre work – Rucked the parking deck The Show – 4 rounds of tabata Shoulder press Box jump burpees Battle rope Kb swings Hair burners Rows Lap around the lower parking lot
Last few minutes Lunges Carolina Drydock Glute bridge to sit-up
4 minutes of Mary
Last few minutes Lunges Carolina Drydock Glute bridge to sit-up
4 minutes of Mary
The Rock
Date: 2024-12-07 AO: the-rock Q: Tuna PAX: Mr. Magoo, O’Tannenbaum, Tuna, Water Works, None FNGs: 1 None COUNT: 4 4 miles total of running Pavilion: step ups, dips, merkins 4 corners X3: merkins, heels to heaven, drydocks, and lbc’s Castaway: merkins and lunges Tree Lane: compounding squats 2-10 Kettle Bell performance: 15 monkey jumpers for The fans
The Chickadees Take Over
Date: 2024-12-07 AO: chicken-run Q: Paper Jam , Chopper PAX: jrr_tolkien, Kielbasa, drive_by, Flip Phone, Chopper, Happy Meal, Paper Jam, midriff, Franky, das_boot FNGs: None COUNT: 10 WARMUP: we started running THE THANG: we ran some more MARY: we did not stop When no route was posted by the Chickens the Chickadees flew the coup on their own and avoided running up a big hill out of the gate. One little Chickadee was late but he found us, others ran various speeds, and along the route we found an inclusive ball and a jeep that took out a tree, sign, and fence. Great to see my old friend Tolkien and my favorite sewer grate.
Base Run Party of 1
Date: 2024-12-06 AO: run Q: Full House PAX: Full House FNGs: None COUNT: 1
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Ocho
Date: 2024-12-06 AO: the-brave Q: lex_luthor PAX: wingman, frasier, kirby, Franky, Hippie, midriff, fire_hazard, lex_luthor FNGs: None COUNT: 8 Ran to Ballantyne Village and worked our way up the deck 2x with burpees on the first round and squats on the second
Starch hits a hundo
Date: 2024-12-06 AO: nemo-resideo Q: Roulette PAX: Starch FNGs: None COUNT: 2 WARMUP: mumble chatter in the parking lot, watch kirby & Hippie coming in hot to the-brave THE THANG: 3.47 mile ruck with a parking garage and half mile shuttle at the end. Well done to Starch for his 100th post of the year today! Really appreciate your leadership at bagpipe and the fellowship during all of our ruck adventures. Keep up the great work! MARY: nah ANNOUNCEMENTS: Deck the halls Dec 13th COT: lex_luthor took us out
Post thanks giving workout
Date: 2024-11-29 AO: the-brave Q: frasier PAX: midriff, frasier, fire_hazard FNGs: None COUNT: 3 Run the ballantyne neighborhood and do exercise at each house with decorations. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
the ~17 days til Christmas fineness :taco: challenge
Date: 2024-12-05 AO: the-phoenix Q: wingman PAX: SweetWater, Starch, FlexSealer FNGs: None COUNT: 4 In the spirit of 12 days of Christmas but counting days until Christmas and not the 12 days after (who knew) we did a 20 Days until Christmas ladder fineness :taco: challenge. WARMUP: A go to repeato wingman classic set, workout-to-workout. Clearly recognized by SweetWater 15 SSH 10 IW 10 HB 10 PP (Hippie pleaser) Plank, Downward Dog + Stretch 10 Merkins THE THANG: Ladder Style Workout:
The 20 Days of Fitness Exercises: 1. Sprint Across the Lot 2. Burpees 3. 3Big Boy Sit-ups 4. Jump Squats 5. Diamond Merkins 6. Carolina Dry Docks 7. Mountain Climbers (each leg) 8. Plank Jacks 9. Lunges (each leg) 10. Flutter Kicks (IC) 11. American Hammers (IC) 12. Star Jumps 13. Shoulder Taps (each side) 14. Side Lunges (7 each side) 15. 15 Air Squats 16. 16 Peter Parkers (8 each leg) 17. Merkins 18. Monkey Humpers 19. LBCs (Little Baby Crunches) 20. SSH (IC)
ANNOUNCEMENTS: – Holiday Party on the 20th of Dec @ OMB 5p-
COT: Keep Tron’s and family in your thoughts and prayers and his son recovers from surgery.
The 20 Days of Fitness Exercises: 1. Sprint Across the Lot 2. Burpees 3. 3Big Boy Sit-ups 4. Jump Squats 5. Diamond Merkins 6. Carolina Dry Docks 7. Mountain Climbers (each leg) 8. Plank Jacks 9. Lunges (each leg) 10. Flutter Kicks (IC) 11. American Hammers (IC) 12. Star Jumps 13. Shoulder Taps (each side) 14. Side Lunges (7 each side) 15. 15 Air Squats 16. 16 Peter Parkers (8 each leg) 17. Merkins 18. Monkey Humpers 19. LBCs (Little Baby Crunches) 20. SSH (IC)
ANNOUNCEMENTS: – Holiday Party on the 20th of Dec @ OMB 5p-
COT: Keep Tron’s and family in your thoughts and prayers and his son recovers from surgery.