Bowling for recovery

Bowling for recovery

Date: 2024-10-29 AO: bagpipe Q: Roulette PAX: F3 Elsa, Starch, FlexSealer FNGs: None COUNT: 4 WARMUP: Mosey to the Park behind Bally Hotel SSH (Side-Straddle Hops) – 20 reps Imperial Walkers – 15 reps Windmills – 15 reps Mountain Climbers – 20 reps Arm Circles – 10 forward/10 backward THE THANG: Round 1 Run: 0.25 miles on the trail around the park Merkins – 20 reps Squats – 25 reps Plank Hold – 45 seconds Active Recovery High Knees – 1 minute Alternating Lunges – 10 reps each leg
Round 2 Run: 0.25 miles on the trail around the park Burpees – 10 reps Leg Raises – 20 reps Air Squats – 25 reps Active Recovery Walking Arm Circles – 1 minute Standing Toe Touches – 15 reps
Round 3 Run: 0.25 miles on the trail around the park Carolina Dry Docks – 15 reps LBCs (Little Baby Crunches) – 25 reps Alternating Step-Ups (if available) – 20 reps Active Recovery Standing Cross-Body Arm Stretch – 30 seconds each side High Knees – 1 minute MARY: Sprinkled in throughout and some LBCs at the end to fill time. ANNOUNCEMENTS: F3 Gear orders are live. If you want it, bag it… COT: Appreciation for the men in the circle showing up and putting in the work both in fitness and fellowship… Reminder to tell someone that you love them today.

Marge Off Campus

Date: 2024-10-26 AO: the-rock Q: marge PAX: geraldo, hopper, Mr. Magoo, O’Tannenbaum, marge, Snuka, Skipper FNGs: None COUNT: 10
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Monday, Monday

Date: 2024-10-28 AO: chubby-hubby Q: geraldo PAX: stonecold, turkey_leg, Mr Brady, grasshopper, geraldo FNGs: None COUNT: 5
WARMUP: None THE THANG: Out and back for 4 or 5 miles MARY: None ANNOUNCEMENTS: Gear order is live, get some COT: Turkey Leg will be running the NYC marathon this weekend.

Duo da Vinci

Date: 2024-10-26 AO: davinci Q: das_boot PAX: Palmolive, das_boot FNGs: None COUNT: 2 Two for fighting. We waited for one of the usual coming in hot guys but no luck, Palmolive and YHC headed out. The turnout was light but we had good work and good conversation. Don’t let da Vinci die, especially with a new Ken Burns doc coming out soon, so get back out there for a Saturday beatdown!
WARMUP: Mosey to behind Target and grab a cinder block
THE THANG: Head to Palmetto Moon and make a square.
Round 1 Mode of Transportation: Bear Crawl Corner 1: 20 Squats Corner 2: 20 curb dips Corner 3: 20 Big Bois Corner 4: 10 Perfect Merkins
Round 2 (with coupon) Mode of Transportation: Rifle Carry Corner 1: 20 Curls Corner 2: 20 Imperial Blockers Corner 3: 20 Tricep Extensions Corner 4: 20 chest press
Run a lap around Open Rice
Repeato, reduce corners 1-3 to 15 reps Repeato, reduce corners 1-3 to 10 reps Repeato, reduce corners 1-3 to 5 reps

MARY: Quick plank ANNOUNCEMENTS: watch out for cars at the pop up voting site — car up!
COT: Yes

Keep it Moving

Date: 2024-10-28 AO: firestarter Q: Point Break PAX: das_boot, wildturkey, Odd Job, SweetWater FNGs: None COUNT: 5 Theme for the morning was to “keep it moving”. No stopping, no waiting, and we had to carry the 40# sandbag with us the whole time.
The Thang
Slow mosey across to the medical park for CoP
· SSHs x 15 · Imperial Walkers x 15 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 15
WAVE 1: The Beast · 6 Stations, 6 Reps per Station, 6 Laps · Lap 1: Merkins · Lap 2: V-Ups · Lap 3: Lunges · Lap 4: Dry Docks (Pick your version) · Lap 5: Heels to Heaven · Lap 6: Jump Squats
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap – Alternating at each light post, complete the called exercises. LBCs followed by Monkey Humpers – Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) – Example: LBCs x 5, MHs x 5, LBCs x 10, MHs x 10, up to 30 each
Mosey back to launch making multiple stops for Mary along the way.
Time.

Tuxedos & Concerts

Date: 2024-10-28 AO: base-camp Q: O’Tannenbaum PAX: hopper, thunder_road, @limey @pilgrim FNGs: None COUNT: 4
WARMUP: 10 mins THE THANG: track exercise at corners merkins, LBC, squats, RDL, wwII MARY: :point_up_2: ANNOUNCEMENTS: COT:

New Spreadsheet brings all the boys to the yard

Date: 2024-10-28 AO: swole Q: flipper PAX: Emoji, high_tide, Unplugged, Soul Glo, Uncle Leo, The Worm, voodoo, flipper FNGs: None COUNT: 8 Epic turnout for the first workout of a new spreadsheet and possibly a record attendance at Swole. Nobody knows what “total tension” even means, but that ignorance did not prevent the PAX from getting after it on a Monday morning. Voodoo and HighTide came in on two wheels, and we were off.
WARMUP: SSH, 10 Swings, IW, 5 HP ES, Prying Squats, Arm Circles, Scarecrows THE THANG: 9 sets of Clean, Press, Squat, Renegade Row, with the Press and RR laddering to 5 then back down. All doubles of course.
With time remaining, sets of swings 50, 30, 20, all unbroken were real crowd pleasers
Hybrid Rack/Suitcase Carries, Double Rack Carry, Farmers Carry, Jerry West to everyone’s chagrin, waiter carry back, then a waiters march to even out Voodoos Traps.
MARY: boat canoe, flute bridge, Superman, elbow plank. ANNOUNCEMENTS: gear order open for one more week, GET A HAT!
COT: thanks to hightide for taking us out

Organized chaos

Date: 2024-10-26 AO: olympus Q: voodoo PAX: flipper, ickey_shuffle, The Worm, Unplugged, MARTA, voodoo, Wabbit, Krzyzewski, high_tide, omaha FNGs: None COUNT: 10 With a break in the kettlebell programs, Krzyzewski offered up the site for a little taste of Stuckey’s. So I loaded up the son’s Rogue and brought Frank and some of his friends. The blueberry was riding a little low on Saturday.
WARMUP: Loading and unloading the car counts, but we did an actual warmup too. SSH x 20 IC 5 swings per side Sharon Towers x 10 IC 5 high pulls per side IW x 10 IC 5 cleans per side Prying squat with some twisting and leaning 5 snatches per side
THE THANG: Split the pax into 2 groups of 5. Station 1: Push the sled, bear hug the 80# bag, shoulder carry the 120# bag, farmer carry the 60# bags, or farmer/suitcase 1-2 of the 48 and 44 kg bells.
Station 2: – Round 1: Heavy swings (1- or 2-handed) – Round 2: Squats/deadlifts – Round 3: Heavy cleans (1- or 2-handed) – Round 4: Snatches/presses
Groups switch stations when each pax completes a sled push 1 way. At station 2, all pax perform the same exercises with rest as needed until time to switch stations.
MARY: There was an ab wheel out there. Omaha put everyone else to shame in our group.
ANNOUNCEMENTS: 1. Prayers for Orange Whip and his family as they celebrated his father’s life on Saturday afternoon. It was a beautiful service for a man who lived a wonderful life surrounded by a fantastic family. We hope to see Whip back out there soon. 2. We have an Area 51 gear order open. Please place your orders for shirts, hoodies, hats, etc.
COT: Thanks to Flipper for taking both Olympus and The Rock out this morning.

This way! That way! The other way?

Date: 2024-10-24 AO: the-devils-turn Q: flipper PAX: Joker, flipper, bunker, fleetwood, turkey_leg, fletch, frasier, Gold Digger, citgo FNGs: None COUNT: 9 5 PAX took on the called route, others did other things, but running happened all over SouthTown. Great work getting out there boys, and best wishes to TL as he tapers for NYC Marathon next weekend.

What is the airspeed velocity of an unladen swallow?

Date: 2024-10-25 AO: _area-51 Q: Hops PAX: hopper, puddin_pop, Erin Brokavich, Horsehead, geraldo, header, grave_dancer, Cottonmouth, Limey FNGs: None COUNT: 10 Some of Area51’s esteemed royalty assembled at Joust this morning for a common man’s bootcamp. Geraldo said it was exactly 2.0 miles. Yahtzee! Header was doing his Puddin’ impressions throughout the morning, which is to say he was refuseniking and standing around making conversation. The downpainment included the flatulent cacophony of Geraldo, Limey (undoubtedly), Horsehead. Puddin’ refuseniked the crop-dusting, too, which was surprising. Hopper’s form on Freddy Mercury is as if he’s riding a bike with no chain…allegedly. YHC’s partner for the running/rockwork was Grave Dancer. He was like Droopy Dog…everytime I turned and looked he was already back from his running circuit. Remarkable. Erin and YHC connected for a 2nd F happy hour last night, and he was kind enough to post for Joust this morning. I did not do him the same favor on Tuesday at the Nest. Standard stuff to include a trip to the Fartagon for some People’s Chair and burpees/hand-releasers. Ductwork needs to bring in some appropriate rocks to Joust – pebbles a-plenty. Grave Dancer unwisely chose a tennis ball sized rock but the pax appropriately shamed him into putting it back. Anyway, that’s enough. Great way to start the morning. Go encourage someone and lovingly remind them to seek that which is greater than self, larger than life and lasting forever. Aye?!

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