Hawkeye Hill Climb
Date: 2024-10-25 AO: centurion Q: Hawkeye PAX: Pilgrim, Point Break, Preschool, snowflake, Snuka FNGs: None COUNT: 6
WARMUP: Ring around the Mosie in the parking lot. THE THANG: 3 Laps on the stairs with 10 walking merkins, 20 Johnny Drama’s and 30 called core on each lap. Mosie to office park for stone curls, presses and rows with lap. X2 Finished with hill climb, squats and burpees. MARY: Figure Four crunches and stretching ANNOUNCEMENTS: Early vote
COT: Everyone needs a shower. Good work boys.
WARMUP: Ring around the Mosie in the parking lot. THE THANG: 3 Laps on the stairs with 10 walking merkins, 20 Johnny Drama’s and 30 called core on each lap. Mosie to office park for stone curls, presses and rows with lap. X2 Finished with hill climb, squats and burpees. MARY: Figure Four crunches and stretching ANNOUNCEMENTS: Early vote
COT: Everyone needs a shower. Good work boys.
4 mile terror-trails friendly
Date: 2024-10-25 AO: the-brave Q: wingman PAX: wingman, fire_hazard, Odd Job, soft_pretzel, drive_by FNGs: None COUNT: 5 F3 4-Mile Bootcamp with Pain Stations Warm-Up (0.25 miles) Start with a light jog to get the heart rate up before the first pain station. – Warm-Up Exercises (Performed in cadence): – SSH (Side Straddle Hop) x 20 – Windmills x 15 – Imperial Walkers x 15 – Windmill x 15 – Potato Pickers x 15
Mile 1 Run 1 Mile Pain Station 1: Core Destroyer – 20 Big Boy Sit-ups – 25 Flutter Kicks (4 count) – 20 Heels to Heaven – 30 LBCs (Little Baby Crunches)
Mile 2 Run 1 Mile Pain Station 2: Upper Body Burn – 20 Merkins – 20 Wide-arm Merkins – 20 Diamond Merkins – 25 Carolina Dry Docks
Mile 3 Run 1 Mile Pain Station 3: Legs on Fire – 30 Squats – 15 Jump Squats – 20 Lunges (each leg) – 30 Monkey Humpers
Mile 4 Run 1 Mile Pain Station 4: Full-Body Finisher – 25 Merkins – 20 Mountain Climbers (2 count) – 30 Plank Jacks – 25 American Hammers (2 count)
Cool Down (0.25 miles) Slow jog for the final 0.25 miles back to the starting point. – Finish with stretching and a Circle of Trust (COT).
Ending up with 4.5-ish. Next week back on track with a harder brave.
Mile 1 Run 1 Mile Pain Station 1: Core Destroyer – 20 Big Boy Sit-ups – 25 Flutter Kicks (4 count) – 20 Heels to Heaven – 30 LBCs (Little Baby Crunches)
Mile 2 Run 1 Mile Pain Station 2: Upper Body Burn – 20 Merkins – 20 Wide-arm Merkins – 20 Diamond Merkins – 25 Carolina Dry Docks
Mile 3 Run 1 Mile Pain Station 3: Legs on Fire – 30 Squats – 15 Jump Squats – 20 Lunges (each leg) – 30 Monkey Humpers
Mile 4 Run 1 Mile Pain Station 4: Full-Body Finisher – 25 Merkins – 20 Mountain Climbers (2 count) – 30 Plank Jacks – 25 American Hammers (2 count)
Cool Down (0.25 miles) Slow jog for the final 0.25 miles back to the starting point. – Finish with stretching and a Circle of Trust (COT).
Ending up with 4.5-ish. Next week back on track with a harder brave.
The City of Light
Date: 2024-10-25 AO: nemo-resideo Q: Roulette PAX: Starch, kirby, ToeJam, midriff, Franky FNGs: None COUNT: 6 WARMUP: Mumblechatter and getting our rucks on THE THANG: Standard issue Roulette route with an audible at the end because ToeJam is an overachiever pushing the pace MARY: Who’s that… but we did get a little in before time ANNOUNCEMENTS: Terror Trails, see you there… COT: soft_pretzel Took us out with a reminder of appreciation.
Lycurgus, Leonidas, and Cleomenes
Date: 2024-10-24 AO: sparta Q: retread PAX: Full House, Keystone, retread FNGs: None COUNT: 3
WARMUP: ~ 1 mile warmup down Trade St. to Whitefriars. THE THANG: 3 corners – run to the end of the street, 10 merkins, run back to middle, 10 squats. Repeat for the other two streets. We explored both sides of Gateshead and discussed the wisdom of building in/near a floodplain. Return to launch via Fullwood and John St. MARY: Not today. ANNOUNCEMENTS: Not really. COT: Joined the Peak 51 Pax for COT, led by KW. Continued prayers and support for OW.
WARMUP: ~ 1 mile warmup down Trade St. to Whitefriars. THE THANG: 3 corners – run to the end of the street, 10 merkins, run back to middle, 10 squats. Repeat for the other two streets. We explored both sides of Gateshead and discussed the wisdom of building in/near a floodplain. Return to launch via Fullwood and John St. MARY: Not today. ANNOUNCEMENTS: Not really. COT: Joined the Peak 51 Pax for COT, led by KW. Continued prayers and support for OW.
Slow burn
Date: 2024-10-24 AO: shield Q: lex_luthor PAX: Cooter2, Bombay, lex_luthor FNGs: None COUNT: 3 WARMUP: jogged to the middle school THE THANG: tabata timer with 3 rounds of 10 exercises MARY: ANNOUNCEMENTS: COT: prayers for Bombay’s Mom and Cooter’s Father in Law
Graveyard Beatdown
Date: 2024-10-24 AO: the-phoenix Q: war_eagle PAX: FlexSealer, Hawkeye, wildturkey, SweetWater FNGs: None COUNT: 5
WARMUP: Mosey to Y parking lot for standard warmup. THE THANG: A ghost tour workout among various graveyards. Graveyard #1 at the YMCA lower soccer field. 6 merkins/6 J Lo’s/6 burpees then up the hill and back down. 3 rounds. Graveyard #2 at the first Hawk Ridge playground. 6 knee ups on bars/6 v-ups/6 derkins then lap around the parking lot. 3 rounds. Graveyard #3 at the other Hawk Ridge playground. 6 pull ups/6 dips/6 incline merkins then lap around the parking lot. 3 rounds. Graveyard #4 at the HR parking lot. Partner up for parking spot bear crawl-merkins. On way back it was suggested to all do the parking spot bear crawl-merkins with 1 runner. This sucked. 5 minutes left for Bloody Mary with Pax called core exercises and 1 minute of plank. MARY: Her spirit was present throughout. ANNOUNCEMENTS: Early voting is open so please vote. Hawkeye was the good husband and stumped for his M, Mrs. Woodson Bradley. COT: Thanks Wild Turkey for the takeout and call to action to do 1 good thing for someone today.
WARMUP: Mosey to Y parking lot for standard warmup. THE THANG: A ghost tour workout among various graveyards. Graveyard #1 at the YMCA lower soccer field. 6 merkins/6 J Lo’s/6 burpees then up the hill and back down. 3 rounds. Graveyard #2 at the first Hawk Ridge playground. 6 knee ups on bars/6 v-ups/6 derkins then lap around the parking lot. 3 rounds. Graveyard #3 at the other Hawk Ridge playground. 6 pull ups/6 dips/6 incline merkins then lap around the parking lot. 3 rounds. Graveyard #4 at the HR parking lot. Partner up for parking spot bear crawl-merkins. On way back it was suggested to all do the parking spot bear crawl-merkins with 1 runner. This sucked. 5 minutes left for Bloody Mary with Pax called core exercises and 1 minute of plank. MARY: Her spirit was present throughout. ANNOUNCEMENTS: Early voting is open so please vote. Hawkeye was the good husband and stumped for his M, Mrs. Woodson Bradley. COT: Thanks Wild Turkey for the takeout and call to action to do 1 good thing for someone today.
Canadian Music Trivia
Date: 2024-10-23 AO: the-maul Q: super trooper PAX: midriff, SweetWater, Franky, wingman, kirby, teddyf3, Odd Job, patent_pending, Voltage? FNGs: None COUNT: 10
WARMUP: standard merkin straddle hops THE THANG: partner relay with trivia questions for each song in setlist. Punishment merkins for wrong answers MARY: rock lift and run circuit ANNOUNCEMENTS: Terror trail this weekend. Oak island run in Feb: 5 k, full, half COT:
WARMUP: standard merkin straddle hops THE THANG: partner relay with trivia questions for each song in setlist. Punishment merkins for wrong answers MARY: rock lift and run circuit ANNOUNCEMENTS: Terror trail this weekend. Oak island run in Feb: 5 k, full, half COT:
Uses for scrap wood and announcing dead band members
Date: 2024-10-23 AO: meathead Q: Unplugged PAX: high_tide, MARTA, ickey_shuffle, Uncle Leo, The Worm FNGs: None COUNT: 6 ’twas a nice clear cool morn’ in the Calvary parking lot. PAX filed in one by one and began unloading the gear. high_tide got the award for most kettlebells (7) and a piece scrap wood (1-circa 1980’s squared off 2×4), ickey_shuffle rolled up and we briefly discussed the fishing pole holder/rocket launcher contraption on the jeep. Distraction. We all then lauded the eternal need and uses of scrap wood that litters our garages and the M’s that try to removed said wood.
My playlist(s) were trash, per usual. Started with a cover of stadium rock jams. Who covers a stadium rock song, and better yet why did I choose that playlist? Just Turrible. Moved to standard mid aged white dude jams…..betterish.
WARMUP: SSH ATW LSS Halos Next – A New Unplugged exercise: ‘the water sprinkler’. perform a hinge (back and back up) and then a twist at the waste with arms out. It’s kinder gentler & wiser (respect) Sharon Towers. Make it a thing!
THE THANG: #1: 9 Mins of Hell 30 sec each (unbroken) 1 H swing l/r 1 H clean l/r 1 H snatch l/r 1 H push press l/r 1 H rev lung l/r 1 H RDL Swing burpee (1 min) Plank (1 min) 1H Thruster l/r
#2 Carries: Waiter (l/r) – LBC 15 x2 Rack (l/r)- Bulldog 10 x2 Suitcase (l/r) – Flutter Press 15 x2
#3 Single Bell ABC 7-8 rounds, -C&P-L, C&P-R, 2FS, bell down -C&P-R, C&PL, 2FS, bell down
#4 Humane Burpee 15 2HSW, 5 GB squats, 5 Merkins, 15-4-4, 15-3-3…15-1-1 Rest-repeat
MARY: Did that in #3 ANNOUNCEMENTS: Prayers for Lorax’s family. COT: With the Pax of Anvil.
Reach out to a PAX if (when) you are struggling. Reach out to a PAX because he too is struggling.
-UP
voodoo
My playlist(s) were trash, per usual. Started with a cover of stadium rock jams. Who covers a stadium rock song, and better yet why did I choose that playlist? Just Turrible. Moved to standard mid aged white dude jams…..betterish.
WARMUP: SSH ATW LSS Halos Next – A New Unplugged exercise: ‘the water sprinkler’. perform a hinge (back and back up) and then a twist at the waste with arms out. It’s kinder gentler & wiser (respect) Sharon Towers. Make it a thing!
THE THANG: #1: 9 Mins of Hell 30 sec each (unbroken) 1 H swing l/r 1 H clean l/r 1 H snatch l/r 1 H push press l/r 1 H rev lung l/r 1 H RDL Swing burpee (1 min) Plank (1 min) 1H Thruster l/r
#2 Carries: Waiter (l/r) – LBC 15 x2 Rack (l/r)- Bulldog 10 x2 Suitcase (l/r) – Flutter Press 15 x2
#3 Single Bell ABC 7-8 rounds, -C&P-L, C&P-R, 2FS, bell down -C&P-R, C&PL, 2FS, bell down
#4 Humane Burpee 15 2HSW, 5 GB squats, 5 Merkins, 15-4-4, 15-3-3…15-1-1 Rest-repeat
MARY: Did that in #3 ANNOUNCEMENTS: Prayers for Lorax’s family. COT: With the Pax of Anvil.
Reach out to a PAX if (when) you are struggling. Reach out to a PAX because he too is struggling.
-UP
voodoo
It’s Log! It’s Better Than Bad It’s Good!
Date: 2024-10-23 AO: sacs Q: geraldo PAX: hoover, wildturkey, Roulette, Starch, Hippie, geraldo FNGs: None COUNT: 6 We started with linking the 120#, 80#, 60#, & 40# sandbags creating our “Log”. We proceeded to ruck our log to Davie Park where we completed the MOG Mile WOD with our rucks.
4 Rounds 19 Ground to Overhead 19 Front Squats 19 KB/DB push-ups (one hand on left then right for a total of 38)
We delinked the sandbags and headed back to SCMS rotating sandbags amongst the Pax.
4 Rounds 19 Ground to Overhead 19 Front Squats 19 KB/DB push-ups (one hand on left then right for a total of 38)
We delinked the sandbags and headed back to SCMS rotating sandbags amongst the Pax.
The Epic Return of PopTart
Date: 2024-10-23 AO: wamrap Q: poptart PAX: Alf, O’Tannenbaum, rachel, double_e, Horsehead, Swamp Thing FNGs: None COUNT: 7 We started a minute late, and finished a minute late. Jump squats, hand release merkins, RDLs, dragonflies, confusing bear crawl merkins, and some can openers during the lap. Thoughts and prayers to our brother Orangewhip aka Fastball and his family.