At Least Buy That Bush Dinner First
Date: 2024-11-13 AO: the-maul Q: war_eagle PAX: patent_pending, Circuit City, super trooper, Alibaba FNGs: None COUNT: 5 -Warmup behind HT/Target with 15 plank jacks at every speed bump. -Over to St Matts, partner up with a lifting rock per team. -P1 does called lifting exercise while P2 runs to 2nd set of lights, does exercise, runs back and flapjacks with P1 -Exercises were: 250 curls as a team with H2H at lights 200 squats with big bois at lights 200 overhead presses with J-Lo’s at lights 100 calve raises with rock with flutters at lights It was the calve raises that led to the title of this Slackblast.
It was a great crew! Glad to see Alibaba out. YHC and Alibaba were FNG’s and named at the same workout.
It was a great crew! Glad to see Alibaba out. YHC and Alibaba were FNG’s and named at the same workout.
Everyone loves squat day… but snatches?
Date: 2024-11-13 AO: meathead Q: flipper PAX: Soul Glo, Floyd, MARTA, Unplugged, flipper FNGs: None COUNT: 5 Brisk November morning and it was just UP and I until just before 0530 when Marta and Soul Glow arrived. We got through the first 15 minutes before Floyd, doing his best Worm impression, rolled in on two wheels. Thusly, five PAX endured the joy of total tension squats. The music was mediocre as YHC failed to configure the playlist effectively, but the PAX didn’t seem to mind beyond UP’s old man “never heard this before” mumblechatter
WARMUP: SSH, IW, Swings, HPs, Prying Squats, etc THE THANG: Total Tension, laddering squats to 7, a real crowd pleaser. More pleasing was the 5 sets of 8 snatches ES. MARY: Boat Canoe, Superman, Plank O Rama ANNOUNCEMENTS: prayers for a recovering worm, and Christmas party on 12/8 COT: w/ anvil
WARMUP: SSH, IW, Swings, HPs, Prying Squats, etc THE THANG: Total Tension, laddering squats to 7, a real crowd pleaser. More pleasing was the 5 sets of 8 snatches ES. MARY: Boat Canoe, Superman, Plank O Rama ANNOUNCEMENTS: prayers for a recovering worm, and Christmas party on 12/8 COT: w/ anvil
Posting for the Stats!
Date: 2024-11-13 AO: anvil Q: geraldo PAX: ductwork, udder, puddin_pop, jet_fuel, Pilgrim, hopper, lorax, Erin Brokavich, Point Break, Snuka, Hops, Mildew, Limey FNGs: None COUNT: 14 Things were done. Let’s keep the numbers up!
Title
Date: 2024-11-13 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, Ledbetter, Swamp Thing, mcgee, rachel FNGs: None COUNT: 7 WAMRAP stuff. Some running, Mike Tyson’s, rows, Freddie Mercury’s, walking lunges with jump squats, and stairs with burpees.
Christmas party coming up.
Thanks O’T for the take out.
Christmas party coming up.
Thanks O’T for the take out.
Hoover’s call
Date: 2024-11-05 AO: skunk-works Q: Mountain Momma PAX: hoover, Mountain Momma, Spikeball, Header, ChickenWing, lois FNGs: None COUNT: 6
WARMUP: THE THANG: I think this was the crew. Lots of lifting and farmers carries MARY: ANNOUNCEMENTS: How about them Gamecocks COT:
WARMUP: THE THANG: I think this was the crew. Lots of lifting and farmers carries MARY: ANNOUNCEMENTS: How about them Gamecocks COT:
It happened
Date: 2024-11-13 AO: stonehenge Q: teddyf3 PAX: lex_luthor, wildturkey, ToeJam, Roulette, Cheese Curd, Kyle FNGs: 1 Kyle COUNT: 8 WARMUP: we ran
THE THANG: lots of merkins in the first 20 mins We ran any much more, more merkins. We ran home
MARY: got a bunch in
ANNOUNCEMENTS: yep COT: definetily happened
THE THANG: lots of merkins in the first 20 mins We ran any much more, more merkins. We ran home
MARY: got a bunch in
ANNOUNCEMENTS: yep COT: definetily happened
Get-Ups and Butpees
Date: 2024-11-13 AO: sacs Q: Cheese Curd PAX: Roulette, wildturkey, Starch FNGs: None COUNT: 4 WARMUP: 1 lap around the track
THE THANG: WOD #1- Time Fuse- 50 of each of the following exercises, when completed, move on to the next. Every 2 mins 5 burpees. -50 Turkish Get Ups -50 Should to ground -50 Squats -50 Clean and Throws
1 lap
WOD #2 -10 bag throws (between leg) -10 bag deadlifts -10 Squats -10 Push up pull through -20 cross lateral shoulders -20 lunges
Walk back to top lot
MARY: 3 mins of sandbag Mary ANNOUNCEMENTS: blood drive/ Xmas party COT: YHC with the take out -starch was getting after it today, we all chased his lead…time to amp up that sandbag -turkey was in his zone, just silently getting it done -Roulette is spicy in the morning! And again, just getting after it
Hard work put in by all. Turkish getups suck and I have no idea how many burpees were completed.
THE THANG: WOD #1- Time Fuse- 50 of each of the following exercises, when completed, move on to the next. Every 2 mins 5 burpees. -50 Turkish Get Ups -50 Should to ground -50 Squats -50 Clean and Throws
1 lap
WOD #2 -10 bag throws (between leg) -10 bag deadlifts -10 Squats -10 Push up pull through -20 cross lateral shoulders -20 lunges
Walk back to top lot
MARY: 3 mins of sandbag Mary ANNOUNCEMENTS: blood drive/ Xmas party COT: YHC with the take out -starch was getting after it today, we all chased his lead…time to amp up that sandbag -turkey was in his zone, just silently getting it done -Roulette is spicy in the morning! And again, just getting after it
Hard work put in by all. Turkish getups suck and I have no idea how many burpees were completed.
AMPed Up
Date: 2024-11-12 AO: bagpipe Q: Starch PAX: jbazow, wildturkey, Roulette, SweetWater, Hawkeye FNGs: None COUNT: 6 WARMUP: Mosey to the courtyard hotel parking lot Side shuttle hops Windmill Mountain climbers Merkins Runners stretch Calf stretch
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
leading from the six
Date: 2024-11-12 AO: fast-twitch Q: hoover PAX: Benny, Alf, hopper, ductwork, turkey_leg, Mr Brady FNGs: None COUNT: 7, actually 8 with Voodoo at COT A magnificent seven thought the cooler temps would be ideal for a run this morning. And they were mostly right, cooler temps were ideal but no it’s never ideal weather for a run. Most of us tolerate running in the name of fitness and with the passing thought that it will help them get in shape or at the very least maintain a shape. Like round. That’s the shape YHC is in.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.