Meat and Potatoes

Meat and Potatoes

Date: 2024-11-06 AO: meathead Q: Uncle Leo PAX: The Worm, Floyd, grave_dancer, MARTA, Unplugged, Etch a Sketch (TN) FNGs: None COUNT: 7
WARMUP: When it’s tshirt weather in early Nov do you really need to warm up? We did the standard SSH, IW, Sharon Towers and Prying Squat mixed with some swings, cleans, highpulls and presses.
THE THANG: Week 2 Day 2 of the Total Tension spreadsheet
9 sets of DBL clean DBL press (pyramid 1 to 5 to 1) DBL rack squat Renegade Row (same pattern as presses)
5×20 snappy 2HS EMOM
Carries -waiter, rack and farmer
MARY: Hollow body hold, glute bridge and Elbow plank with FBE
ANNOUNCEMENTS: COT: Welcome to Etch-a-Sketch from TN. He came in hot on 2 wheels after hunting for the entrance and jumped right in.
Keep Unplugged’s sister and The Worms MIL in you prayers as they deal with health issues.

Two towers

Date: 2024-11-06 AO: wamrap Q: mcgee PAX: Alf, Horsehead, Orange Whip, rachel, mcgee, double_e, Ledbetter FNGs: 1 Ledbetter COUNT: 7
WARMUP: plank while we wait on FNG who came with obligatory fng water bottle. THE THANG: parking decks and exercises MARY: sure. Did that. COT: welcome Ledbetter a neighbor of McGee. He gave his first WAMRAP hell and kept. Moving the whole time. Thanks to OW for the take out.

Python Power

Date: 2024-11-06 AO: sacs Q: wildturkey PAX: geraldo, Cheese Curd FNGs: None COUNT: 3 Completed the GORUCK Burnese Python WOD and added a heavy lap and doubled up on the sandbag portion.
🐍 & 🎒

Dial 1-888-THETHANG Operators are standing by…

Date: 2024-11-06 AO: the-maul Q: Roulette PAX: Odd Job, Rudy, super trooper, SweetWater, kirby, teddyf3, war_eagle FNGs: None COUNT: 8 WARMUP: After standard disclaimer and PAX helping get gear out of the Jeep, took off like a rocket toward the fountain by Chipotle. SSH, IW, Merkins, runners stretch, then we did a conga line of dips with each PAX calling a 5 count down the line for 35 total Continue our fountain tour of Stonecrest at over by the Starbucks fountain, 10 step-ups each leg, 10 derkins, 10 dips Finish up the warm-up with a little Mary window shopping stopping at Target, HT & Michael’s before we got back to the gear. THE THANG: 888 circuit, 8 exercises, 8 reps each, 8 rounds for a total of 512 reps… Every other round take a lap around the BofA ATM Block Press – Lie on the ground, press the cinder block up as if bench pressing. Block Squats – Hold the block at chest height, squat down to parallel. Curls for the Girls – Stand and curl the block up, focusing on biceps. Overhead Block Press – Press the block overhead and back down. Tricep Extensions – Hold the block overhead, drop it behind your head, then extend up. Block Rows – Bent over, row the block up to your chest. Block Lunges – Hold the block at chest level, lunge forward with each leg. Block Thrusters – Squat with the block at chest level, then press overhead as you stand up. MARY: A little during window shopping and a minute of LBCs at the end of time. ANNOUNCEMENTS: Keep calm and carry on COT: Prayers for those affected by illness, rally behind them to give them the support they need

Election Day Musings

Date: 2024-11-05 AO: falcon-crest Q: geraldo PAX: deep_dish, Focker, Bootlegger, jet_fuel, Ziploc, geraldo, poptart, puddin_pop, hopper, MARTA, Limey FNGs: None COUNT: 11
WARMUP:
Mosey over to the other parking lot for:
– SSH x 20 – IW X 20 – Sharon Towers x 10 – Squats x 10
THE THANG: We headed up Colony and made a right on Abbotswood. Partner up at the bottom of the hill for hill repeats. Partner 1 runs up and back while Partner 2 performs called exercise for a cumulative # of reps.
Merkins x 100 Squats x 200 LBCs x 300
We headed back to launch stopping for a variety of excises along the way.
MARY: Flutters, Rosalitas, & Dollies ANNOUNCEMENTS: Christmas Party Sunday 12/8 at Geraldo’s house. COT: Thanks to Jet Fuel for taking us out.

Running in the USA

Date: 2024-11-05 AO: fast-twitch Q: wildturkey PAX: Benny, Astro (Kyle Kirchhoff), retread, ductwork, Joker, Alf, grave_dancer FNGs: None COUNT: 8 YHC welcomed the PAX to a patriotic beatdown this morning. The route took us along Providence Rd, where we were met with honks, waves, and cheers from the community.
The run was challenging, but the motivation to honor our country and its heroes pushed us to our limits. We finished strong, returning to the AO with a sense of accomplishment and pride.
Moleskine:
Patriotism: A reminder of the sacrifices made for our freedom. Community: The power of coming together for a common cause. Physical Fitness: A testament to the benefits of regular exercise
COT: Be cool and remember country over party

Our last day of freedom …

Date: 2024-11-05 AO: skunk-works Q: hoover PAX: Mountain Momma, header, Header, Spikeball, lois, stonecold FNGs: None COUNT: 6 Enjoy your last day of freedom, men. Tomorrow, we awaken as either fascists or Marxists.
Six brave souls gathered at Skunkworks to commemorate this last gasp of freedom. They were free from the shackles of endless Microsoft spreadsheet-driven workouts, at liberty to hear as many political ads on TV as their tolerance allowed, and fully able to accidentally answer no less than six calls per hour from earnest volunteers asking if they’ve voted yet. Those especially free banker types will get three hours to skip work today, tell everyone they “voted”, steal an I voted sticker and proudly display it in exchange for a free Krispy Kreme donut. You can just taste the constitutional republic being choked to death like that fried dough clogging an artery.
Others will celebrate their freedom by waiting in line for hours just to vote, checking email and Teams chats all along the way. Because nothing screams “liberty” like a three-hour queue next to someone passionately debating the merits of tax reform while “working remotely”.
And let’s not forget those final, unencumbered moments of reading campaign leaflets piled on our doorsteps like an unintended scrapbook. By tomorrow, no one will have to guess if a flyer on protecting the rights of free-range organic kale or aggressive coal subsidies awaits us in the mailbox.
So here’s to one last night of democracy, where we’re all equal… until someone starts bringing up the electoral college.
WARMUP: swings, IW, more swings, sharon towers, more swings
THE THANG: a medley of exercises that header loves, all one arm/single-sided. swings, cleans, up-right rows, OH presses, squats, carries, some EMOM work thrown in for good measure.
MARY: unlike freedom, It wasn’t her last dance, she’ll be back.
ANNOUNCEMENTS: Veteran’s Day convergence at Freedom Park 0700. Mt Momma will provide the details.
Someone tell Lois that AC/DC’s “Let There Be Rock” was the song where Angus Young’s amp caught on fire when recording. He’ll need that for trivia tomorrow night.
COT: Header took us out, praying that Hoover never leads a single-sided workout again (RIP Header’s elbow)

VO2 max anyone?

Date: 2024-11-05 AO: swift Q: Wolverine PAX: Cheese Curd, fleetwood, bratwurst, midriff, soft_pretzel, Gump, frasier, drive_by, citgo, Tag-a-long, Brisket FNGs: None COUNT: 12
WARMUP: 1mi easy w dynamic stretching and building speed THE THANG: Rain stopped :pray: PAX got busy on BC Parkway Hill. Focus this month is on Anaerobic Endurance. 75-95% max HR. Yeah that thing your watch tells you is deficient. This week was 1:2 Work:Recovery Ratio. 30 sec hard : 60 sec recover 60 sec hard : 120 sec recover 90 sec hard : 180 sec recover Rinse and repeat 4x MARY: Combine this with your own Anaerobic workout this week and your VO2 max will improve. Probably be ready for the combine. Each week we will increase our Work:Recovery ratio. You won’t want to miss it. ANNOUNCEMENTS: Kirby reminded us “We have the privilege to vote” (not all do) COT: Hawkeye took us out, thank you sir!

Beware of the Cheese Shredder!

Date: 2024-11-04 AO: swole Q: Unplugged PAX: voodoo, grave_dancer, Uncle Leo, The Worm FNGs: None COUNT: 5 Beautiful breezy AM for the Swoleians. Week 2 of the total tension program. Squats and Cleans were on the ladder menu today. grave_dancer from the metro area joined us. He recently moved to A51ish area and is exploring some AO’s. Shhh don’t tell Cheesecurd. Great to have him out! Hope he keeps coming out!
The cheese grater parking lot tried to take out The Worm today, but he carried on and the parking lot took one to the chin. Perhaps I should of listed to the wisdom of Uncle Leo and moved to the bball court.
Playlist was upbeat soul. A change of pace.
WARMUP: SSH LSS Swings Around the world Halos Prying Squat
THE THANG: Total Tension – Day 4 – Cleans – Presses – Squats – Renegade Rows – Start 1x1x1x 1 and ladder up the Cleans and Squat to 5x a piece (and then ladder down) while keeping the Presses and RR at 1x each We rested 1:20 b/w sets. Seemed long until we got to 4-5-4 sets. Lawd help us we ladder to 7 next week!
Next work Carries for 40 M Suitcase l/r – with 5 RDL at the turn Rack l/r – with 7 lawnmowers at the turn Waiter l/r – with max presses at the turn
Next was our required 80 snatches. -5 rounds of 8 per side (16 ttl) voodoo got sassy, so I added another round – The Worm got sassier and added 4 more to get us to a clean 100 snatches. Over achievers we are.
MARY: -Flutter press IC -Flute Bridge -Elbow Plank until time. ANNOUNCEMENTS: Keep Worm’s MIL and my sister in prayer going through rounds of cancer treatment. COT: -Quote of the day from the poet Billy Joel “The good old days weren’t always good, tomorrow ain’t as bad as it seems.” Embrace that this week and the months of stuff to come.
-UP

8 PAX showed up for Whiteboard of pain – November edition

Date: 2024-11-04 AO: firestarter Q: Franky PAX: wildturkey, Odd Job, kirby, Rudy, SweetWater, Hawkeye, Roulette FNGs: None COUNT: 8
WARMUP: Cary the blocks and the whiteboard ….. THE THANG: work the whiteboard:
Run 2.5 Merkins 100 American hammers with the block 135 Curls with the block 160 Overhead press with the block 175 LBCs 200 Flutters 180 Superman’s 150 Freddie Mercury 110 Squats 60
MARY: nope ANNOUNCEMENTS: sign up for RA run in November. Wild Turkey has all the detail. COT: Franky.
Coffeteria at Starbucks afterwards.

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