Thith tree is a thymbol of the thpirit of the Griswold family Christhmath

Thith tree is a thymbol of the thpirit of the Griswold family Christhmath

Date: 2024-12-23 AO: firestarter Q: Rudy PAX: Roulette, Point Break, Rudy FNGs: None COUNT: 3 24 degrees, mosey to Target, stretching. Shopping time, at every store 5 big boys. Back side of target 5 merkins every light. Coupon work, 10,15,20 of squats, curls, presses. Mosey to stairs, 3 rounds, 20 reps followed by up stairs and down the other set-20 low slow squats, lunges, reverse lunge. Mosey to playground. 15 supines, 15 derkins, 15 step ups, 2 rounds. Mosey around Jenny’s parking lot. Mary, take another lap, Mary, another lap, Mary.

A Christmas festivous

Date: 2024-12-23 AO: run Q: frasier PAX: tuck, wingman, bratwurst, Astro (Kyle Kirchhoff), kirby, turkey_leg, Goodfella, Chopper, bunker, rock_thrill, Paper Jam, Hippie, Hairball. Duncan. Rosie. FNGs: None COUNT: 14 WARMUP: THE THANG: we roamed around several neighborhoods. Unfortunately not everyone was in the Christmas spirit by keeping their illumination on all night. We did see 118 houses that were lit up. The qualification is there has to be something on the exterior that is lit that represents Christmas. MARY: ANNOUNCEMENTS: convergence tomorrow at 7 AM over in the Ballantyne bowl. Park where the restaurants and condo is. COT: thanks for everyone that came out and hope everyone has a happy safe holiday. Appreciate all of you.

Holiday pump

Date: 2024-12-23 AO: swole Q: flipper PAX: The Worm, Emoji, Floyd, frehleys_comet, flipper FNGs: None COUNT: 5 Ah yes, Holiday Hours, at the crack of 0630 4 knuckle draggers and a “walking worm” gathered in the pre-dawn in order to build strength, and find strength in each other. Noticeably absent were HCs voodoo and taggart, one with a midnight text excusing himself on account of poor planning, the other AWOL.
WARMUP: SSH, IW, ST, Arm Circles, Prying Squats, assorted swings.
THE THANG: on account of a recent procedure, TheWorm went for a walk around the track while us other 4 got to it.
1st: 12 minute EMOM with A, B, and C minutes
A: 10 merkins B: 5 lawnmowers each side C: 5 Snatches Each Side
2nd: Eccentric ladder
1 merkin on bell, 1 lawnmower, 1 half snatch, 1 squat w/ pause at the bottom and 1 reverse curl. Do it on the other side.
The twist came as we laddered up, each range of motion equaled the count of the merkins, 2 count up on the lawn mower, 2 count down, 2 count down on the half snatch, 2 count for down, 2 count pause, 2 count up on the squat, 2 count on the reverse curl. Rinse and repeat for 3, 4, 5, 4, 3, 2, 1
3rd: standing marches in over head, rack, suitcase, in cadence to 5 for each position, rinse and repeat on the other side
MARY: 45 seconds plank till 7:15 ANNOUNCEMENTS: ballantyne bowl convergence tomorrow 0700 COT: in this season of gifting we recognize the gift of brotherhood, and the strength and perseverance lended to us from each PAX we stand with. Help us take that gift forward into the world this week so that we can support those in our lives who need it. May we also find ways to support TheWorm as he battles chemo and radiation in the coming months, so he may return to the gloom renewed.

Ballantyneland

Date: 2024-12-21 AO: stonehenge Q: wingman PAX: wildturkey, lex_luthor, ToeJam, Rousey FNGs: None COUNT: 5 Play a modified game of Candyland throughout the ballantyne-land.
WARMUP: Arm Circles SSH IW Potato Pickers
Kings Kandy Castle – Ballantyne Garage (looks like a crown) Stop on every floor, do called exercise: 20 Squats 20 Merkins 10/10 Lunges 20 LBC 20 Big Boys 20 Carolina Dry Docks 10 Burpees Down the stairs and out. Find peck of pallet (20 presses).
Mosey toward the Molasses Swamp (Fountain at the Teet) 10/10 Step-ups 20 Dips Repeat
Peppermint Forest (green space w/ tree in the bowl) 20 merkins on my down. As we come up, a pax names a candy. repeat. 20 Imperial Walkers in cadence 15 Tuck Jumps 15 Broad Jumps
Lollipop Woods (amphitheater) Mosey to the bottom do exercise on each level of the steps 20 Squats 20 Merkins 10/10 Lunges 20 LBC 20 Big Boys 20 Carolina Dry Docks 10 Burpees
Mosey around the amphitheater and thru the trails back to launch to finish right at 7a.
Solid work by everyone. ToeJam – despite the jammed-toe was pushing hard up front as always lex_luthor – pure grit. pre ruck in the deck and still killed it. wildturkey – you know he brought it and also the pre-ruck. Will he hit 250? Rousey – our time with him was short, but it was filled with “savages” and counting, and warm up on his own cadence. Great to have you out. Keep it up!
Prayers to those in need. Convergence in the big parking lot of the bowl @ 7am on te 24th. Coffee to follow.

Just Because You Can, Doesn’t Mean You Should…

Date: 2024-12-21 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, Emoji, The Worm FNGs: None COUNT: 5 Upon the frosty landscape, five pax supercharged their levels of Christmas cheer this fine morning. The mission: take down an even dozen of our most hallowed complexes with ruthless precision. YHC is happy to say mission accomplished. This was completely unnecessary, but good to revisit some of these complexes and remind ourselves why we don’t do these more regularly. Overall, a solid beatdown that burned enough calories to provide for some guilt-free merriment later this week. Let’s get into the recap of this nonsense… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Balance (1 set) – Swing R (15x); lawnmower R (15x); staggered merkins (15x) – Swing L (15x); lawnmower L (15x); staggered merkins (15x) – Drop everything by 5x each set so three times through each side 2) Voodoo (2 sets) – Swing, hi-pull, snatch, clean, squat, press (1x e/s) – Second set do 2x of each element before proceeding to the next 3) Flynncinerator (1 set) – 10x of each element: double swing; double front squat; see-saw press; bent-over row; merkins 4) Clean & Park (2 sets; E2MOM) – A: Clean L; clean R; press R; PARK – B: Clean R; clean L; press L; PARK – C: Heavy swings (5x) – D: Merkins (5x) 5) Porpoise (1 set) – Merkin (on bell for all merkins); swing R; merkin; swing L – Merkin; clean R; merkin; clean L – Merkin; snatch R; merkin; snatch L – Merkin; double swing; merkin; double clean; merkin; double snatch 6) Goshawk’s (1 set) – Suitcase to the tree; goblet squats (8x) – Repeat 8x total 7) Hoodoo – Bent-over row; swing; clean; snatch; OH reverse lunge (1x e/s) 8) Pyramid (1 set) – 2-handed swing (2x) – Alternating 1-handed swing (4x) – Thrusters (6x) – 2-handed swing (8x) – Alternating 1-handed swing (10x) – 2-handed swing (8x) – Thrusters (6x) – Alternating 1-handed swing (4x) – 2-handed swing (2x) 9) High Tide (1 set) – Snatch; clean; press; squat (1x e/s) 10) Humane (1 set) – A: Swings (10x); goblet squat (10x); merkin (1x) – B: Swings (10x); goblet squat (5x); merkin (6x) – C: Swings (10x); goblet squat (1x); merkin (10x) 11) Armor Building (1 set) – Double clean (2x) – Double press (1x) – Double squat (3x) 12) Fibonacci (1 set) – Double clean (8x) – Double squat (5x) – Double clean (5x) – Double squat (3x) – Double clean (3x) – Double squat (2x) – Double clean (2x) – Double squat (1x) MARY: Nope ANNOUNCEMENTS: TBD COT: Joined the men of The Rock for COT. Orange Whip graciously took all of us out and Tuna came prepped with eggnog, whiskey, and Christmas tree snack cakes for the lads

Not As Cold as We Thought

Date: 2024-12-21 AO: chicken-run Q: Paper Jam PAX: Flip Phone, bratwurst, Hippie, Paper Jam, Rob Rosenthal – Drive By, turkey_leg, toolbag, Astro (Kyle Kirchhoff), HazMat FNGs: None COUNT: 9 Hazmat and Drive By started early and finished early. Astro returned for a few miles. Turkey Leg and Bratwurst led the pack. Hippie showed up late and Tool Bag arrived at COT without any socks. Just another wild time with the Chickadees.

The Vinch

Date: 2024-12-21 AO: davinci Q: Palmolive , das_boot PAX: das_boot FNGs: None COUNT: 2 I was fully prepared for a solo workout, then up drives Das Boot for some solid fellowship and miles. We decided to make it mostly running and take a page from Kirby to put in some work at the curbs.
WARMUP: Dynamic stretching for a few minutes then head out.
THE THANG: 4 mile loop up Rea to Stonecrest and back down Elm. Stop at every road apron for merkins or squats (100 each total) and then rock work with curls, presses, tire changers, WW3 sit ups, and some WHITE LINES (exercise name TBD).
MARY: There was a little.
ANNOUNCEMENTS: Convergence on Christmas Eve at The Bowl. Run and boot camp options at 7 am
COT: I took us out.

Green miles

Date: 2024-12-19 AO: the-devils-turn Q: flipper PAX: fletch, voodoo, bunker, hairball, flipper, retread, frasier, Polly FNGs: None COUNT: 8 8 PAX for a greenway jaunt, including a resurgent Retread

The Ratio at GT

Date: 2024-12-20 AO: joust Q: MARTA PAX: Header, Horsehead, hopper, baracus, Mr Brady, limey FNGs: None COUNT: 7 MumbleChatter: Leading the pack it was difficult to hear thr chatter in the back. Topics included how bad the frisbee game was to watch, the ratio at georgia tech that scared Limey away (3M:1W when I was there.. so bad a song and music video were produced the Gtgs called the ratio on you tube..don’t waste your time). geraldo’s HC doesn’t mean what it used to. Other topics include Christmas vacation means nothing in the A/E world when a client comes calling. I’d say it was a good Q but I did miss having the chanced egregiously foul the young guys on the ultimate pitch.
Run to frisbee field WARMUP 15 SSH 15 IW 10 LSS 10 ST 15 LBCS
THE THANG
7s – burpees and LbCs
4 corners x2 to get in the way or inspire the disc jockeys Jump squats x10 Merkins X 10 Freddy Mercury x20 PlankJack’s x20
Ditch the ultimate crew and run back to the track.
Stadiums x3 Mary in between
Run to grandmother partner climbs 1 partner does called excersie the other summits the hill x5
Back to the top of stadium. Backwards run x4 while partner does called exercise. Airless x25 t For TK and a Mosey to launch and glute bridge to carry us home
ANNOUNCEMENTS Convergence at 7 AM at the bowl on thr 23rd COT Header takes us out

Jingle Bell Run

Date: 2024-12-19 AO: the-phoenix Q: wildturkey PAX: war_eagle, Hawkeye, kirby, madison, midriff FNGs: None COUNT: 6 Mostly running, sprinkled in exercises to spell out Jingle Bells.
Jumping jacks Incline pushups Narrow stance squats Glute bridge Lunges, forwad Elevated leg raises Burpees Elbow planks Lunges, backwards Lo, J and LBC Sprint!
Also, Hawkeye and I fell down. Very dark.

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