Most of a plan
Date: 2024-12-03 AO: bagpipe Q: Cheese Curd PAX: Roulette, Hawkeye, wildturkey, Starch, kirby FNGs: None COUNT: 6 WARMUP: take the 1/2 mile run down to the last corp complex parking. SSH, IW, CDD/ bear crawl thing and merkin runners stretch
THE THANG: ahead to the pond, Tripple nickle on the hill (backwards run up)- burpees and Monkey humpers
Next we partnered up at every bench, 10 jump ups, 15 dips and either 10 declines or inclines (should have switched every bench) probably 6 benches??
Around the world merkins x10 rep each set
5 rounds of 5 burpees then run down then up the stairs
Head home with some fast sprints and some merkin finishers
MARY: we got a bunch in
ANNOUNCEMENTS: deck the halls and Xmas parties
COT: thank you Frasier for taking us out. We randomly picked up Kirby on is IR run. He did most of the workout The boys just got after it today. Little complaining and highly doubtful the entire group knew what a triple nickel was
THE THANG: ahead to the pond, Tripple nickle on the hill (backwards run up)- burpees and Monkey humpers
Next we partnered up at every bench, 10 jump ups, 15 dips and either 10 declines or inclines (should have switched every bench) probably 6 benches??
Around the world merkins x10 rep each set
5 rounds of 5 burpees then run down then up the stairs
Head home with some fast sprints and some merkin finishers
MARY: we got a bunch in
ANNOUNCEMENTS: deck the halls and Xmas parties
COT: thank you Frasier for taking us out. We randomly picked up Kirby on is IR run. He did most of the workout The boys just got after it today. Little complaining and highly doubtful the entire group knew what a triple nickel was
PAX hate me, and that’s ok
Date: 2024-12-02 AO: swole Q: flipper PAX: Unplugged, high_tide, Floyd, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 6 With it being the Monday after a holiday and the cold temps, YHC wasn’t sure who to expect in the gloom this AM, yet I shouldn’t have worried. Pulling into the bus lot, the Uns (plugged and cle Leo) were already limbering up. Shortly later Ickey and Floyd pulled up (on time for the latter!). The five us it got after it, then HighTide, doing his best tribute to TheWorm, pulls in mid warmup to make it a solid half dozen.
Today was day 1 of week six of total tension, and the formula has gotten a bit… stale. As such YHC decided to introduce a couple wrinkles which I was sure the PAX would love. Spoiler alert, they didn’t.
WARMUP: SSH, IW, ST, Prying Squat THE THANG: SQUAT DAY! Total tension format calls for 1 each of clean, press, squat, renegade row, with squat day laddering 1-1-8-1. To spice things up we actually went to 2–2-4-2 when reaching that point, then 3-3-7-3. The scaling “other work” resulted in the most exquisite burn, the PAX were very pleased.
Next, we did 5:00 of Snatches, another delighter.
Finally we did what Unplugged dubbed the “asshole complex”, one each of Heavy Swing, Upright Row, Goblet Squat, Overhead Press. Then, we moved on to 2 times through, then 3, ending of 4 rounds.
This one hurt, not gonna lie, was heartened to hear the PAX grumbling, as I was unable to yell at myself.
MARY: Boat/Canoe, Flute Bridge, Elbow Plank ANNOUNCEMENTS: Christmas Party on Sunday, ongoing prayers for TheWorms recovery COT: YHC took us out
Today was day 1 of week six of total tension, and the formula has gotten a bit… stale. As such YHC decided to introduce a couple wrinkles which I was sure the PAX would love. Spoiler alert, they didn’t.
WARMUP: SSH, IW, ST, Prying Squat THE THANG: SQUAT DAY! Total tension format calls for 1 each of clean, press, squat, renegade row, with squat day laddering 1-1-8-1. To spice things up we actually went to 2–2-4-2 when reaching that point, then 3-3-7-3. The scaling “other work” resulted in the most exquisite burn, the PAX were very pleased.
Next, we did 5:00 of Snatches, another delighter.
Finally we did what Unplugged dubbed the “asshole complex”, one each of Heavy Swing, Upright Row, Goblet Squat, Overhead Press. Then, we moved on to 2 times through, then 3, ending of 4 rounds.
This one hurt, not gonna lie, was heartened to hear the PAX grumbling, as I was unable to yell at myself.
MARY: Boat/Canoe, Flute Bridge, Elbow Plank ANNOUNCEMENTS: Christmas Party on Sunday, ongoing prayers for TheWorms recovery COT: YHC took us out
Looking for lights but found some humbugs
Date: 2024-12-02 AO: run Q: frasier PAX: bratwurst, bunker, drive_by, Hippie, wingman FNGs: None COUNT: 6 WARMUP: THE THANG: we ran a new route and hopes of finding Christmas lights. We counted a total of 40 lit adornments. MARY: ANNOUNCEMENTS: come out all month and be part of the tradition of looking for Christmas lights. COT: keep trying and his 2.0 Shamrock in your prayers. He is undergoing treatment for cancer.
How many times?
Date: 2024-12-02 AO: _sob Q: kirby PAX: Starch, one star, Odd Job, Point Break, madison, wildturkey FNGs: None COUNT: 7
WARMUP: Absolutely. We did slow low squats and lunges. Dynamic as well. THE THANG: partner up and go to the hill. P1 goes to top and gets rock and does 10 count rock work until P2 gets back from running down the hill. Repeat 5 times each and be warm. Great work by all. Glad to see OneStar and Madisn back in the gloom. MARY: Big boys ANNOUNCEMENTS: prayers for family and friends. COT: One star took us out.
WARMUP: Absolutely. We did slow low squats and lunges. Dynamic as well. THE THANG: partner up and go to the hill. P1 goes to top and gets rock and does 10 count rock work until P2 gets back from running down the hill. Repeat 5 times each and be warm. Great work by all. Glad to see OneStar and Madisn back in the gloom. MARY: Big boys ANNOUNCEMENTS: prayers for family and friends. COT: One star took us out.
Sweet Baby Jesus
Date: 2024-11-29 AO: nemo-resideo Q: kirby PAX: Odd Job, Roulette, F3 Elsa FNGs: None COUNT: 4
WARMUP: Sure THE THANG: Q jack midway and make questionable decisions. Modified route due to gate keeper shortage. Roulette made us run uphill. We got warm. Oddjob thought the lack of Christ in the Christmas lights display was appalling until we spotted baby Jesus riding a camel. Elsa pushed hard. Good to see him get after it and get comfortable with being uncomfortable. MARY: not even a little ANNOUNCEMENTS: COT:
WARMUP: Sure THE THANG: Q jack midway and make questionable decisions. Modified route due to gate keeper shortage. Roulette made us run uphill. We got warm. Oddjob thought the lack of Christ in the Christmas lights display was appalling until we spotted baby Jesus riding a camel. Elsa pushed hard. Good to see him get after it and get comfortable with being uncomfortable. MARY: not even a little ANNOUNCEMENTS: COT:
Brave the cold
Date: 2024-11-30 AO: chicken-run Q: Kielbasa PAX: bunker, Doublemint, frasier, midriff, Paper Jam, Chopper, wingman, Kielbasa FNGs: None COUNT: 8 WARMUP: too cold! No early birds THE THANG: 10 brisk miles through Providence Country Club ANNOUNCEMENTS: back to regular scheduled programming next week COT: Paper Jam
Two Pairs of Bells vs. A Pair of Pax
Date: 2024-11-30 AO: olympus Q: Krzyzewski PAX: flipper FNGs: None COUNT: 2 As YHC’s M often reminds him, YHC may have spoken too soon in the pre-blast about looking like a psycho swing bells solo in public. Luckily, Flipper came through and posted, which helped delay any official evidence of YHC’s insanity. What was truly crazy today, however, was building up to the 8x ladder on double presses. The official count was 64x double presses, but YHC’s deltoids could have sworn it was north of that. Speaking of north and crazy (incredible segue), we saw two separate flying V’s of geese headed North during the workout. Between that and the stoic hawk sitting atop a light post for the duration of the beatdown, there were some odd omens this morning. Overall, solid beatdown and appreciate Flipper’s mumblechatter as we worked through it. Join us next week for the last week of Total Tension. In the meantime, let’s get into the recap of this week… 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 Presses to 8x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 4) Five X Five (2 sets) – Lawnmower (5x e/s) – Merkins (5x) – Snatches (5x e/s; YHC nearly lost a bell the first time through – not used to wearing gloves with fingers!) 5) Hingey/Lunge Thing (2 sets) – SLDL (8x e/s) – Reverse lunge (5x e/s; one time suitcase and one time racked) 6) Carries, carries, carries! – Double bells in a variety of manners – some shrugs too for good measure MARY: Just enough time for a 1 min. +/- plank ANNOUNCEMENTS: – Holiday party next Sunday – see Slack for details – Prayers for The Worm for recovery and healing – Enormous gratitude for all our brothers – lift up prayers for those hurting silently COT: Joined the pax of The Rock, including 3(!) FNGs – hope to see 8 Mile, Cadet, and Binford out again.
(Turkey) Leg Ladder
Date: 2024-11-30 AO: davinci Q: Palmolive PAX: Odd Job, Roulette FNGs: None COUNT: 3 The A team brought their A game today. Roulette’s always got energy that forces you to match it and Odd Job pushes you to move even when your body is a bag of slow bones.
It wasn’t cold for long and other than the warm up burpees, proud to say that we did our best to keep the upper bodies of new born fawns.
WARMUP: Mosey to Wells Fargo and knock out 10 burpees before starting the ladder.
THE THANG: You know the drill…run from place to place and climb up the ladder at every stop.
5 monkey humpers; 10 pistol squats (5 per side); 15 jump squats; 20 Bulgarian split squats (10 per side); 25 high knees; 30 Bonnie Blairs (15 per side); 35 Johnny dramas; 40 one leg dead lifts (with rocks, 20 per side); 45 low slow squats. No time for 50 which was just air humpers…our legs were roasted by the end.
Totals (for anyone counting):
45 monkey humpers 80 pistol squats (40 per leg…horrible idea) 105 jump squats 120 Bulgarian split squats (60 per leg) 125 high knees (honestly, who cares) 120 Bonnie Blair’s (60 per leg…it’s a jumping lunge, not a speed skater) 105 Johnny Dramas 80 Romanian dead lifts (with rock/bricks…40 per leg) 45 low slow squats (which doesn’t sound like a lot until it’s at the end of the above weinke)
MARY: No time, and not legs.
ANNOUNCEMENTS: Saber tooth on Q at Da Vinci next week. Come out and support!
COT: PaperJam took us out with reminders of gratitude.
It wasn’t cold for long and other than the warm up burpees, proud to say that we did our best to keep the upper bodies of new born fawns.
WARMUP: Mosey to Wells Fargo and knock out 10 burpees before starting the ladder.
THE THANG: You know the drill…run from place to place and climb up the ladder at every stop.
5 monkey humpers; 10 pistol squats (5 per side); 15 jump squats; 20 Bulgarian split squats (10 per side); 25 high knees; 30 Bonnie Blairs (15 per side); 35 Johnny dramas; 40 one leg dead lifts (with rocks, 20 per side); 45 low slow squats. No time for 50 which was just air humpers…our legs were roasted by the end.
Totals (for anyone counting):
45 monkey humpers 80 pistol squats (40 per leg…horrible idea) 105 jump squats 120 Bulgarian split squats (60 per leg) 125 high knees (honestly, who cares) 120 Bonnie Blair’s (60 per leg…it’s a jumping lunge, not a speed skater) 105 Johnny Dramas 80 Romanian dead lifts (with rock/bricks…40 per leg) 45 low slow squats (which doesn’t sound like a lot until it’s at the end of the above weinke)
MARY: No time, and not legs.
ANNOUNCEMENTS: Saber tooth on Q at Da Vinci next week. Come out and support!
COT: PaperJam took us out with reminders of gratitude.
Double D’s out n back
Date: 2024-11-29 AO: mountain-goat Q: Insomniac PAX: fleetwood, Mayflower, Tatum FNGs: None COUNT: 3
WARMUP: none THE THANG: With no other MG regulars in sight an out n’ back was decided to Dunkin and back. Continued a little past Rae Rd up Colony, then 180° Mayflower and dog Tatum led the small pack. Lost Insomniac at some point. All were back together by the time we got back to Strawberry, finishing at SCMS. Coffeteria to follow. MARY: n/a ANNOUNCEMENTS: COT:
WARMUP: none THE THANG: With no other MG regulars in sight an out n’ back was decided to Dunkin and back. Continued a little past Rae Rd up Colony, then 180° Mayflower and dog Tatum led the small pack. Lost Insomniac at some point. All were back together by the time we got back to Strawberry, finishing at SCMS. Coffeteria to follow. MARY: n/a ANNOUNCEMENTS: COT:
Pax Choice
Date: 2024-11-29 AO: sacs Q: hoover PAX: Cheese Curd, Starch, Roulette FNGs: None COUNT: 4 WARMUP: we doing a workout or going to the see meatheads?
Workout out it is.. load up, head to Davie Park
THE THANG: 4 corner: 5 thrusters in the middle, farmer carry to the corner. Corner exercises: overhead press, squats, deadlifts, rows, farmer carry back – 4 rounds head home
MARY: not today
ANNOUNCEMENTS: be thankful and a good person!
COT: nothing more than blood drive and Xmas party
Workout out it is.. load up, head to Davie Park
THE THANG: 4 corner: 5 thrusters in the middle, farmer carry to the corner. Corner exercises: overhead press, squats, deadlifts, rows, farmer carry back – 4 rounds head home
MARY: not today
ANNOUNCEMENTS: be thankful and a good person!
COT: nothing more than blood drive and Xmas party