Bombay Q

Bombay Q

Date: 2024-09-19 AO: _area-51 Q: Bombay PAX: ToeJam, tagalong, brisket, rump-roast FNGs: None COUNT: 5
WARMUP: SSH Windmills arm Circles runners stretch and merkins THE THANG: 4 points hill in CW air squats, some driveway burpess, and 5x5x5 merkins wide diamond and reg. Reset in middle of 4points hill for Freddy Mercury. Then mosey to rock pile did partner work Curls presses and tris while partner ran. 50 of each per group. MARY: throughout ANNOUNCEMENTS: none COT: Bombay took us out

I think you painted my bald spot

Date: 2024-09-20 AO: joust Q: puddin_pop PAX: spackles, hoover, puddin_pop, Mr Brady, baracus, ductwork, geraldo, header FNGs: None COUNT: 8
WARMUP: Abusing puddin_pop and all App State fans about South Alabama :grimacing: THE THANG: Mosey towards the south end of campus, COT with the usual IW, LSS, CDD, Mtn Climbers, etc. Move towards ye old track and begin the morning of partner work. Hot Lap x 4 whilst the partners did called exercises at the fancy new tent Loop up and down the entire set of bleachers, merkins at the top, dips at the bottom Rallied the PAX for more miles via trips towards the Blue Door and more called exercises. Wrap up in the corner for people’s chair and some arm stuff Great group today and lots of mumblechatter about App St, laundry, Tony, or Tony, or Tony? Solid Q by puddin_pop, the over bet was the winner. MARY: Attempted but quickly blown away courtesy of geraldo :dash: Perhaps too much celebrating for the Jets, Jets, Jets. ANNOUNCEMENTS: Convergence at Kevlar and Blood Drive Oct 4th COT: header with the take-out

Hydra 9/19- Search for focker

Date: 2024-09-19 AO: _area-51 Q: Erin Brokavich PAX: Foghorn, jet_fuel, deep_dish, marge, spackles, Huddle House, Mikeoelz, MARTA, puddin_pop, Emoji FNGs: None COUNT: 11 Post for brockavich- billable hour is too expensive.. subbed to a lowly civil. Next time it will be outsourced to asia.
Traversed candelwyck hill by the lake in search of Focker and Tuna to no avail.
Good Q by Erin Brokavich.

Scatter!

Date: 2024-09-19 AO: the-devils-turn Q: flipper PAX: bunker, Mistake, citgo, voodoo, flipper, hairball, turkey_leg, Joker, Polly, frasier FNGs: None COUNT: 10 PreRunners PreRan, hill runners hit inclines and tempo runners ran briskly. It was a shmorgasboard of options at DT this am and fun was had by all!

Adventure run in Matthews

Date: 2024-09-19 AO: sparta Q: Keystone PAX: Cheese Curd, ductwork, Full House, geraldo, hopper, stonecold, Orange Whip FNGs: None COUNT: 8
WARMUP: light stretching, a couple arm circles THE THANG: 5.5 mile adventure run through Matthews with several stops along the way for stretching and exercise of your choice. The route through the greenway was a poor decision. It was dark, wet, and spooky (need to remember head lamps next time) and derailed by a boardwalk closure. Full House rescued the tribe and navigated us through the unknown, hidden trails, and over creeks. Everyone seemed to enjoy the long steep uphill climb up Country Place Drive on the way back to launch to validate a solid workout to start their day. MARY: ANNOUNCEMENTS: COT:

Threes Company

Date: 2024-09-19 AO: the-phoenix Q: Rudy PAX: FlexSealer, wingman, Rudy FNGs: None COUNT: 3
WARMUP: we stretched THE THANG: Run 2.6-2.7 miles. 100 merkins, 150 LoSloSquats, 100+ Mary. Ran and mixed in exercises at varying intervals along the way. MARY: yes we did ANNOUNCEMENTS: Oct 5 -5pm OMB @ the bowl night out. Get your annual physical, dermatology appointment- it can save your life COT: YHC took us out.

I think Emoji could charm that coyote

Date: 2024-09-18 AO: meathead Q: Unplugged PAX: voodoo, The Worm, Uncle Leo, MARTA, Soul Glo, Emoji FNGs: None COUNT: 7 WARMUP: SSH Swings Prying Squat Fire hydrants/Sharon Towers Arm circles
THE THANG: Week 6, Day 2 of the flipper spreadsheet.
KB work: – RDLs 3×10 (5 per side) – Bottoms Up Press 3×10 (5 per side) – things got spicy :hot_pepper:here. Based on the amount of times PAX almost smashed their faces with a bell, it was posited that flipper has investments in dental practices. :tooth: Flipper always earning that :moneybag: – Staggered Swing 3×10 (5 per side)
SB Movements: – All H-E :ice_hockey_stick_and_puck::ice_hockey_stick_and_puck: and confusion broke out because the Q did really read the spreadsheet and gave poor & misinformed instructions. #leadershiplesson. We stormed for a few min, then normed. all good. 15 Mins of 1 min EMOM, rotated with a buddy. ‘resting’ buddy does 10 swings. Honestly, I’m still a bit confused. :man-shrugging: – Side Lunge 3X6 (l/r) – Leg Raise 3X6 (l/r) – Balanced Turn 3X6 (l/r)
Balanced complex 3x of 10 reps each – 10 Staggered Swings – 10 Lawn Mowers – 10 Staggered Merkins.
MARY: 13.256 seconds of an elbow plank. ANNOUNCEMENTS: Blood drive 10/4. COT: With Anvil PAX.

Wait… What time does this workout start?

Date: 2024-09-14 AO: stonehenge Q: lex_luthor , Hawkeye PAX: Hawkeye, fire_hazard, ToeJam, FlexSealer, FlexSealer’s Bro FNGs: 1 FlexSealer’s Bro COUNT: 6 Started at 5-30 b/c the Q had to get to early soccer games on Saturday Workout was 60 minutes of Thrusters Lunges Deadlift/Upright Row Merkins/Mtn Climbers The rep counts were 21/15/9 followed by a lap around the parking lot Started with rucks and sandbags and as we added guys moved to ruck or sandbag for each person

Hump Day Hero’s

Date: 2024-09-18 AO: the-maul Q: teddyf3 PAX: midriff, Odd Job, Rudy, patent_pending, Wingman FNGs: 1 Wingman COUNT: 6
WARMUP: Short mosey to the entrance of the soon to be Napa Restaurant. X15 SSH, X10IW, X10Merkins, X10 PP’s. THE THANG: partner up in front of of NAPA – 1 partner does said exercise and the other runs around parking lot. Round 1 – Step Ups Round 2 – Incline Merkins Round 3 – Squats Round 4 – Decline Merkins
Mosey to fountain behind The Office. Same drill. Round 1 – V ups Round 2 – LBC’s Round 3 – Hold Plank
Mosey to St. Mathew’s Church for some rock work. 3 rounds of X15 Curls, 15 Shoulder press, 15 Tricep Extension – Run to end of parking lot in between sets.
Mosey back up Ballantyne Commons to some Mary on the corner. X20 Dolly, X20 Elbow to knee, X20 Flutter.
Final stretch running down Elm and using each tall street light for X5 merkins each. MARY: Good Amount ANNOUNCEMENTS: F3 Night Out – Saturday, October 5th @ 5 PM – OMB Ballantyne. Get your annual physical and dermatologist visits done! COT: I brought us out. Thanks all for letting me lead. Enjoyed the company this AM.

The GREEN MUNSTER PLUS

Date: 2024-09-18 AO: wamrap Q: O’Tannenbaum PAX: Alf, Orange Whip FNGs: None COUNT: 3
WARMUP: no THE THANG: RUN-MERKINS-MARY-GET UPS-RUN MARY: ANNOUNCEMENTS: COT: A lot of HIMS are on IR. So only 3 of us ran around the green monster AND the apartments and did exercises. 3 miles and lots of other stuff.

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