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.
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.
80 Merkins…. Awh, hell no – IPC week 2
Date: 2024-09-18 AO: sacs Q: Cheese Curd PAX: geraldo, wildturkey, Starch, Roulette FNGs: None COUNT: 5 IPC week 2
WARMUP: take your block and ruck to the track
THE THANG: see the attachment
MARY: no time for that ANNOUNCEMENTS: blood drive COT: So IPC looked pretty heavy on merkins. Turkey, Starch and Roulette decisided to sit this week out and ruck the track after the 12 hr Mtn rumble. YHC and Geraldo got after it.
80 of anything is tough and form will suffer, but reps got less and it got easier after every round… was a tough week but not impossible.
We stopped doing these workouts for time, so we jogged the first laps, rucked the last 800 and then finished rucking with the others
WARMUP: take your block and ruck to the track
THE THANG: see the attachment
MARY: no time for that ANNOUNCEMENTS: blood drive COT: So IPC looked pretty heavy on merkins. Turkey, Starch and Roulette decisided to sit this week out and ruck the track after the 12 hr Mtn rumble. YHC and Geraldo got after it.
80 of anything is tough and form will suffer, but reps got less and it got easier after every round… was a tough week but not impossible.
We stopped doing these workouts for time, so we jogged the first laps, rucked the last 800 and then finished rucking with the others
No rain and 2 pax aborted
Date: 2024-09-17 AO: falcon-crest Q: Cheese Curd PAX: Emoji, Snuka, puddin_pop, MARTA, Bootlegger, marge, deep_dish, Erin Brokavich, Grits FNGs: None COUNT: 10 Oldie but a goodie
WARMUP: thinking we were gonna get rained on, I pivoted my workout. Ran to the fountains for the basic, SSH, IW, runner stretch, merkin, dips and step ups
THE THANG: head to the old bank 10,20,30,40,50 reps of the the following. Run to the fountain, 20 dips/ 20 step ups total, run back for next round, 4 total rounds
1) 10 burpees 2) hand release merkins 3) heels to heaven 4) sumo squats 5)calf raises
Round 2 1) 10 Dive Bomb merkins 2) wide arm merkins 3) Spider-Man sit ups 4) Lunges 5) Mtn Climbers
Round 3 1) Burpees 2) Diamond merkins 3) V-ups 4) monkey humpers 5) Peter Parker’s
Round 4 1) Dive bomb merkins 2) shoulder tape 3) Heels to heaven 4)flutters 5) star jumps
Run to the church for some rock work Bi, tri, press, squat x 20 each Repeat X15 each
Head back to the bank, Mary then done
MARY: always time fillers. Mostly flutters ANNOUNCEMENTS: blood drive, IPC every Wed SACS COT: I took us out. – double booked today, but Alf helped – Marta ran in.. not far, but he did run – Marta also excused himself at one point… spilled Merlot?? – Marge and Deep Dih had enough around round 2 and took off… sure. – Everyone else was working pretty hard, some silence, but this group is chatty – Thanks for having me out, probably would have stayed home one more day to recover.
WARMUP: thinking we were gonna get rained on, I pivoted my workout. Ran to the fountains for the basic, SSH, IW, runner stretch, merkin, dips and step ups
THE THANG: head to the old bank 10,20,30,40,50 reps of the the following. Run to the fountain, 20 dips/ 20 step ups total, run back for next round, 4 total rounds
1) 10 burpees 2) hand release merkins 3) heels to heaven 4) sumo squats 5)calf raises
Round 2 1) 10 Dive Bomb merkins 2) wide arm merkins 3) Spider-Man sit ups 4) Lunges 5) Mtn Climbers
Round 3 1) Burpees 2) Diamond merkins 3) V-ups 4) monkey humpers 5) Peter Parker’s
Round 4 1) Dive bomb merkins 2) shoulder tape 3) Heels to heaven 4)flutters 5) star jumps
Run to the church for some rock work Bi, tri, press, squat x 20 each Repeat X15 each
Head back to the bank, Mary then done
MARY: always time fillers. Mostly flutters ANNOUNCEMENTS: blood drive, IPC every Wed SACS COT: I took us out. – double booked today, but Alf helped – Marta ran in.. not far, but he did run – Marta also excused himself at one point… spilled Merlot?? – Marge and Deep Dih had enough around round 2 and took off… sure. – Everyone else was working pretty hard, some silence, but this group is chatty – Thanks for having me out, probably would have stayed home one more day to recover.
Swift Ladder part 3 – Parking Deck
Date: 2024-09-17 AO: run Q: citgo PAX: bratwurst, fleetwood, midriff, Wolverine, soft_pretzel, @sirtophamhat FNGs: None COUNT: 7
WARMUP: Mile warm up to Parking Deck THE THANG: “Tropical Storm” Helen couldn’t slow us down – but she did divert us over to the parking deck for a relatively dry ladder workout of: 3x 5 mins with 2 min recovery 3x 3 mins with 1 min recovery 1x 1 min of AOG/AYG/AOC (Alexandria O. Cortez?) bratwurst ran hard and called out the pleasant :four_leaf_clover: smell :woozy_face: that we ran through each set Wolverine showed off his Ironman training and looked strong :muscle: midriff overcame the fartsack and looked like a cheetah the last interval soft_pretzel and fleetwood – fresh off of BRR, making the deck elevation look easy sirtophamhat – charging hard on the sets and after a “where did sirtophamjat go” – he reemerged to finish strong voodoo and flipper braved the rain :rain_cloud: and hopefully returned MARY: ANNOUNCEMENTS: See ya next week same time same channel COT:
WARMUP: Mile warm up to Parking Deck THE THANG: “Tropical Storm” Helen couldn’t slow us down – but she did divert us over to the parking deck for a relatively dry ladder workout of: 3x 5 mins with 2 min recovery 3x 3 mins with 1 min recovery 1x 1 min of AOG/AYG/AOC (Alexandria O. Cortez?) bratwurst ran hard and called out the pleasant :four_leaf_clover: smell :woozy_face: that we ran through each set Wolverine showed off his Ironman training and looked strong :muscle: midriff overcame the fartsack and looked like a cheetah the last interval soft_pretzel and fleetwood – fresh off of BRR, making the deck elevation look easy sirtophamhat – charging hard on the sets and after a “where did sirtophamjat go” – he reemerged to finish strong voodoo and flipper braved the rain :rain_cloud: and hopefully returned MARY: ANNOUNCEMENTS: See ya next week same time same channel COT:
🌧️
Date: 2024-09-17 AO: fast-twitch Q: Alf PAX: Alf, ductwork, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 4
WARMUP: jog out with Astro (Kyle Kirchhoff) so he could warm up before PT session THE THANG: track work with ductwork and some 800s and 400s COT: with Turkey Leg who was out doing turkey_leg things at high rates of speed.
Thanks for the takeout DW.
WARMUP: jog out with Astro (Kyle Kirchhoff) so he could warm up before PT session THE THANG: track work with ductwork and some 800s and 400s COT: with Turkey Leg who was out doing turkey_leg things at high rates of speed.
Thanks for the takeout DW.
Post Monsoon beat down
Date: 2024-09-17 AO: bagpipe Q: Hawkeye PAX: wildturkey, Rudy, FlexSealer, wingman, Roulette, Palmolive, kirby FNGs: None COUNT: 8
WARMUP: Easy mosey while we picked up Rudy coming in hot SSH, IW, Hillbillies, mountain climbers, Peter, Parker, and Merkin down dogs. THE THANG: Mosey to Rushmore lake. 3X – One group performed called exercise while 2nd group ran lap. Mosey to turf field for brutal 4 corners with plank jacks, jump, lunges, LBCs and walking Merkins. Burpee’s in the middle. MARY: Finished with bonus burpees ANNOUNCEMENTS: congrats to Roulette, Wild Turkey and Starch for competing in a mega-ruck Saturday. COT:
WARMUP: Easy mosey while we picked up Rudy coming in hot SSH, IW, Hillbillies, mountain climbers, Peter, Parker, and Merkin down dogs. THE THANG: Mosey to Rushmore lake. 3X – One group performed called exercise while 2nd group ran lap. Mosey to turf field for brutal 4 corners with plank jacks, jump, lunges, LBCs and walking Merkins. Burpee’s in the middle. MARY: Finished with bonus burpees ANNOUNCEMENTS: congrats to Roulette, Wild Turkey and Starch for competing in a mega-ruck Saturday. COT:
A skunky crowd
Date: 2024-09-17 AO: skunk-works Q: Mountain Momma PAX: Smokey, ChickenWing FNGs: None COUNT: 3
WARMUP: the usual THE THANG: lots of legs and farmers carries MARY: this and that ANNOUNCEMENTS: Dahlia Grove run – runsignup.com/Race/DAHLIAGROVE/Page/howtologmiles COT: praying for Annie Cage, peace and unity in the country
WARMUP: the usual THE THANG: lots of legs and farmers carries MARY: this and that ANNOUNCEMENTS: Dahlia Grove run – runsignup.com/Race/DAHLIAGROVE/Page/howtologmiles COT: praying for Annie Cage, peace and unity in the country
Chapter 1 – Done!
Date: 2024-09-17 AO: 3rdf-timekeeper Q: bratwurst PAX: kirby, soft_pretzel, citgo FNGs: None COUNT: 4 A little concerned at first when we arrived at Panera to see Kirby being led away in the dark by 2 women. Turns out they recognized his F3 shirt, thought he was trustworthy, and needed directions to the CVS amongst the confusing 4 corners of Ballantyne. He played tour guide for a few minutes.
Once Kirby marked himself safe and we had coffee / sweet tea and bagels, we got down into Chapter 1.
So, we’re doing Chapter 2 next week… YHC has an outline already, so can lead it.
Once Kirby marked himself safe and we had coffee / sweet tea and bagels, we got down into Chapter 1.
So, we’re doing Chapter 2 next week… YHC has an outline already, so can lead it.
Pain in the $&@£>#^^££
Date: 2024-09-16 AO: swole Q: The Worm PAX: Floyd, flipper, Uncle Leo, voodoo, Nada FNGs: 1 Nada COUNT: 5
WARMUP: synovial stretches, low slow squats
THE THANG: Week 6 of Bells & Bags.
KB’s Hang Clean 3 x 6 High Pull / Squat 3 x 6 Double Thrusters 3 x 10
Sandbags Alternating EMOM. Pair up alternating between exercises & 10 swings (alternating single and double)
5 min. Front squats – 8 reps 5 min. Switch lunge – 8 reps 4 min. Lateral Throw – 10 total
Complex – Flynncinerator. 1 sets as time was against me. 10 reps. Dbls. Swing. Front Squat. Seesaw press. BO Row. Merlin ( a rare event, half Merkin & half porpoise.
2 beat down for Floyd, nice work. Enjoy the land of fromage.
MARY: nada ANNOUNCEMENTS: Blood drive COT: YHC take out.
WARMUP: synovial stretches, low slow squats
THE THANG: Week 6 of Bells & Bags.
KB’s Hang Clean 3 x 6 High Pull / Squat 3 x 6 Double Thrusters 3 x 10
Sandbags Alternating EMOM. Pair up alternating between exercises & 10 swings (alternating single and double)
5 min. Front squats – 8 reps 5 min. Switch lunge – 8 reps 4 min. Lateral Throw – 10 total
Complex – Flynncinerator. 1 sets as time was against me. 10 reps. Dbls. Swing. Front Squat. Seesaw press. BO Row. Merlin ( a rare event, half Merkin & half porpoise.
2 beat down for Floyd, nice work. Enjoy the land of fromage.
MARY: nada ANNOUNCEMENTS: Blood drive COT: YHC take out.
3 for threes
Date: 2024-09-16 AO: firestarter Q: wingman PAX: Rudy, das_boot FNGs: None COUNT: 3 It was 2 until 530 and we got das_boot. Three is not the number we were looking for but we got after it anyways. WARMUP: SSH, IW, Hillbillys, Potato Picker (Hippie :fartsack: ), Windmill THE THANG: Run up blakeney heath wishing Franky and kirby would be there waiting. #nope. Do merkins and squats on the way to the playground.
3 Rounds of 3 Stations: 10 pullups (timer) Merkins Dips
School Rocks! 3 Sets of 5 1. Curls 2. Presses 3. Tricep Extensions 4. Rock Squats 5. Bent-over ROw
Back down the hill with Mary 1. LBC 2. Dolly 3. Flutter
Cold Therapy Step-ups 3 Sets of Two: 1. 20 Stepups 2. 10 Derkins 3. MARY at Launch 1. LBCs 2. Rollover Crunches ANNOUNCEMENTS: – Terror Trails
COT: – Take your energy and use it to help someone else around you.
3 Rounds of 3 Stations: 10 pullups (timer) Merkins Dips
School Rocks! 3 Sets of 5 1. Curls 2. Presses 3. Tricep Extensions 4. Rock Squats 5. Bent-over ROw
Back down the hill with Mary 1. LBC 2. Dolly 3. Flutter
Cold Therapy Step-ups 3 Sets of Two: 1. 20 Stepups 2. 10 Derkins 3. MARY at Launch 1. LBCs 2. Rollover Crunches ANNOUNCEMENTS: – Terror Trails
COT: – Take your energy and use it to help someone else around you.