AMPed Up
Date: 2024-11-12 AO: bagpipe Q: Starch PAX: jbazow, wildturkey, Roulette, SweetWater, Hawkeye FNGs: None COUNT: 6 WARMUP: Mosey to the courtyard hotel parking lot Side shuttle hops Windmill Mountain climbers Merkins Runners stretch Calf stretch
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
leading from the six
Date: 2024-11-12 AO: fast-twitch Q: hoover PAX: Benny, Alf, hopper, ductwork, turkey_leg, Mr Brady FNGs: None COUNT: 7, actually 8 with Voodoo at COT A magnificent seven thought the cooler temps would be ideal for a run this morning. And they were mostly right, cooler temps were ideal but no it’s never ideal weather for a run. Most of us tolerate running in the name of fitness and with the passing thought that it will help them get in shape or at the very least maintain a shape. Like round. That’s the shape YHC is in.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.
Chapter 8 – Doesn’t Christianity Denigrate Women?
Date: 2024-11-12 AO: 3rdf-timekeeper Q: bratwurst PAX: Gump, tigerrag, citgo, soft_pretzel FNGs: None COUNT: 5 A Helper is not a nice to have, it’s a MUST in a covenant relationship if it’s to work. A Helper (the woman in Gen 2:18) is the same language as God for the nation of Israel – a shield, a rescuer, a supporter, the upholder.
Jesus elevated women above societal norms as witnesses, as moral examples (in some cases over men), and as disciples.
For us men, we have a responsibility to act towards our wife as Jesus Christ: give yourself, suffer for her, putting her needs above your own, sacrifice everything!
The way you enter marriage is the way you enter into a relationship with God through Jesus Christ – enter flat on your face, coming to the table with no rights.
Looking for a leader next week! bratwurst will not be able to attend.
Jesus elevated women above societal norms as witnesses, as moral examples (in some cases over men), and as disciples.
For us men, we have a responsibility to act towards our wife as Jesus Christ: give yourself, suffer for her, putting her needs above your own, sacrifice everything!
The way you enter marriage is the way you enter into a relationship with God through Jesus Christ – enter flat on your face, coming to the table with no rights.
Looking for a leader next week! bratwurst will not be able to attend.
60/90/120 Anaerobic Wk 2
Date: 2024-11-12 AO: swift Q: Wolverine PAX: Gump, bratwurst, Hippie, soft_pretzel, teddyf3, citgo FNGs: None COUNT: 7 WARMUP: 1 mi to greenway w dynamic stretching THE THANG: 1:00m on/ 1:40 off, 1;30 on/2:30off, 2:00min on/3:30 off Rinse and repeat above 3 x MARY: CD back to COT ANNOUNCEMENTS: COT:
In No Man’s Land
Date: 2024-11-11 AO: dmz Q: Cheese Curd PAX: Cheese Curd, Lobsta, Pea Shooter FNGs: None COUNT: 7 WARMUP: run to the school doing a variety of merkins and squats at every driveway on the right 10 of each
At the school, SSH, IW and merkin stretch
THE THANG: 2 rounds of 15 dips, 10 derkins, 10 inclines (totally forgot step ups) run to the school and back between rounds
Bunch of marry
Run to the speed bumps- 15 divebomb merkins
Run to the church
On the wall, 2 rounds of Mak-tar-hi (ignore spelling) and then bunny hops using the walls
Head to the center area, 15 dip, 10 merkins, 10 declines, 10 burpees / run around church and backpedal up. 2 round 25 dips, merkins, declines and burpees. Another lap and backpedal to the cinderblocks
Curls, press, tricep, overhead press, squat, flutter press, high pulls, curls, highpulls, triceps, squats and… DONE.
Put blocks back and head home
MARY: got in plenty ANNOUNCEMENTS: Xmas party Dec 8th and blood drive COT: YHC took us out. Metro boys happy to have a few new exercises to choose from. Overall a good morning beatdown!
At the school, SSH, IW and merkin stretch
THE THANG: 2 rounds of 15 dips, 10 derkins, 10 inclines (totally forgot step ups) run to the school and back between rounds
Bunch of marry
Run to the speed bumps- 15 divebomb merkins
Run to the church
On the wall, 2 rounds of Mak-tar-hi (ignore spelling) and then bunny hops using the walls
Head to the center area, 15 dip, 10 merkins, 10 declines, 10 burpees / run around church and backpedal up. 2 round 25 dips, merkins, declines and burpees. Another lap and backpedal to the cinderblocks
Curls, press, tricep, overhead press, squat, flutter press, high pulls, curls, highpulls, triceps, squats and… DONE.
Put blocks back and head home
MARY: got in plenty ANNOUNCEMENTS: Xmas party Dec 8th and blood drive COT: YHC took us out. Metro boys happy to have a few new exercises to choose from. Overall a good morning beatdown!
Three for 5
Date: 2024-11-11 AO: blakovery Q: bunker PAX: Polly, Dosey Doe FNGs: None COUNT: 3 WARMUP: Driving to the workout THE THANG: We ran 5 miles and no one got lost…no matter how hard Dosey Do tried to get us lost. MARY: ANNOUNCEMENTS: Running is fun COT:
Elevens
Date: 2024-11-11 AO: firestarter Q: Palmolive PAX: kirby, Franky, Point Break FNGs: None COUNT: 4 Set my alarm for 5:15 when I thought it was 5, so came in hot with a cool whiteboard to bring the pain.
WARMUP: No time. Get right to it.
THE THANG: The goal was to finish eleven 11s…clearly not possibly, but we sure tried and completed 8 rounds. See the pic for the deets.
MARY: There was a lot.
ANNOUNCEMENTS: VQ for Snake Eyes this Saturday at Da Vinci. Be there!
COT: Thoughts and prayers for Worm and those that served to protect our freedoms.
WARMUP: No time. Get right to it.
THE THANG: The goal was to finish eleven 11s…clearly not possibly, but we sure tried and completed 8 rounds. See the pic for the deets.
MARY: There was a lot.
ANNOUNCEMENTS: VQ for Snake Eyes this Saturday at Da Vinci. Be there!
COT: Thoughts and prayers for Worm and those that served to protect our freedoms.
Backblast! Wait…someone let Floyd Q???
Date: 2024-11-11 AO: swole Q: Floyd PAX: flipper, grave_dancer, ickey_shuffle, Uncle Leo, voodoo, Unplugged FNGs: None COUNT: 7 WARMUP: With perfect weather, a rousing start to the day with DANGER ZONE (SSH with Squat each time “Danger Zone” hits….cut short because of grumbling from the PAX and wow, who knew that song was so long). We quickly buzzed the tower with some ARM CIRCLES and finished with a GROUND POUNDER with a single bell.
Mumblechatter about flipper’s Kenny Loggins playlist at meathead.
THE THANG: Total Body Tension Week 3
1 Clean, Presses laddering up to 7, 1 Squat, 1 Renegade Row w/ Merkhin
1st Workout of the Week called for 100 Swings, 5 sets of 20.
Finished off with double carries: Suitcase, Single Rack (l/r). Waiter (l/r), Waiter (double). Each was topped off with a LUNGE WORM in honor of The Worm, who powered us onward through the gloom in spirit.
MARY: American Hammer 60 secs.
ANNOUNCEMENTS: Save the Date Christmas Party. Dec 8th at Geraldo’s House. Spouses invited.
COT: The Worm recovery from surgery. Floyd’s family friend Howard who passed away last night.
Mumblechatter about flipper’s Kenny Loggins playlist at meathead.
THE THANG: Total Body Tension Week 3
1 Clean, Presses laddering up to 7, 1 Squat, 1 Renegade Row w/ Merkhin
1st Workout of the Week called for 100 Swings, 5 sets of 20.
Finished off with double carries: Suitcase, Single Rack (l/r). Waiter (l/r), Waiter (double). Each was topped off with a LUNGE WORM in honor of The Worm, who powered us onward through the gloom in spirit.
MARY: American Hammer 60 secs.
ANNOUNCEMENTS: Save the Date Christmas Party. Dec 8th at Geraldo’s House. Spouses invited.
COT: The Worm recovery from surgery. Floyd’s family friend Howard who passed away last night.
Good to be Back
Date: 2024-11-09 AO: the-rock Q: rachel PAX: poptart, O’Tannenbaum, Tuna, Alf, jet_fuel, ductwork, Mildew, hoover, Snuka, Horsehead, Focker, Toto, Cottonmouth, Snake Eyes, Flo Jo, JR, Limey FNGs: None COUNT: 18 Beautiful day for a workout. YHC hadn’t had a Q at a non WAMRAP workout in a very long time. It was good to get out there. Pretty sure one person is missing from the Pax list. Please sound off if you were missed.
WARMUP: Short jog. 10 burpees OYO. Continue jogging to the rock pile.
THE THANG: Grab a rock. COP of 5 rounds of an exercise in cadence followed by a rock exercise OYO, then 5 burpees OYO, and then a run. Next we moved the rock to the parking lot next to the rock pile. Three Rockies at each island. Run back to curb. Then back to rock and advance the rock. Continue to the last island. Then reverse it with three jump over rock burpees back to start. Return rock. Finished with parking space line Merkins and Freddy Mercury’s.
MARY: Yes, there was some.
ANNOUNCEMENTS: Blood drive upcoming.
COT: Yes
WARMUP: Short jog. 10 burpees OYO. Continue jogging to the rock pile.
THE THANG: Grab a rock. COP of 5 rounds of an exercise in cadence followed by a rock exercise OYO, then 5 burpees OYO, and then a run. Next we moved the rock to the parking lot next to the rock pile. Three Rockies at each island. Run back to curb. Then back to rock and advance the rock. Continue to the last island. Then reverse it with three jump over rock burpees back to start. Return rock. Finished with parking space line Merkins and Freddy Mercury’s.
MARY: Yes, there was some.
ANNOUNCEMENTS: Blood drive upcoming.
COT: Yes
Cool Temps……Tense Bodies
Date: 2024-11-09 AO: olympus Q: Unplugged PAX: voodoo, MARTA, Floyd, flipper, Cheese Curd FNGs: None COUNT: 6 Beautiful Cool Morning for the Olympus Meatheads. We completed Week 2, the last ‘easy’ week, of the total tension program. The perfect workout was upon us….Laddered Squats and Cleans!
YHC arrives for his Broga at 640 to see evidence of pre-runners. Exactly 10 min later flipper and voodoo arrive from said run. I overheard them discussing the merits of long runs, must of been a short conversation.
voodoo talks some :poop: about Floyd not posting….30 seconds later Floyd shows up.
Playlist was 1970’s rock and seemed to please the PAX. Mood was up, that was all to change once the workout started.
WARMUP: SSH LSS Swings Around the world Halos Prying Squat
THE THANG: 1. Total Tension – Day 6 – Cleans – Presses – Squats – Renegade Rows – Start 1x1x1x 1 and ladder up the Cleans and Squat to 5x a piece (and then ladder down) while keeping the Presses and RR at 1x each Around set #4 a foul mouthed Wisconsinite arrive with 23 different sandbags. Claims he ‘forgot’ his KB. Not to worry we have extras.
Also during this time a certain recently Cancun vacationed PAX was trying to delay the start of the next set by asinine mumble chatter. Being a teacher of the middles schoolers, I know that type. The Hydra is strong in this one.
2, Next was our required 80 snatches. -5 rounds of 8 per side (16 ttl) I was not goaded into more reps this time.
3. Carries for 40ish M Suitcase l/r – with 3 SW, 2 CL, 1 Thruster at the turn Rack l/r – with 5 (e/s) lawnmowers at the turn Waiter l/r – with KB 5 Merkins (e/s) at the turn
4. Next was a high_tide inspired SQ-Sprint A crowd pleaser -8 GB squats – Sprint 40ish M -Repeat 3x
5. A few rounds of Voodoo Complex.
MARY: Keep The Worm in your prayers as he recovers and treats some throat cancer. You were missed today!
COT: With the time conscience brethren of the Rock!
-UP
Krzyzewski
YHC arrives for his Broga at 640 to see evidence of pre-runners. Exactly 10 min later flipper and voodoo arrive from said run. I overheard them discussing the merits of long runs, must of been a short conversation.
voodoo talks some :poop: about Floyd not posting….30 seconds later Floyd shows up.
Playlist was 1970’s rock and seemed to please the PAX. Mood was up, that was all to change once the workout started.
WARMUP: SSH LSS Swings Around the world Halos Prying Squat
THE THANG: 1. Total Tension – Day 6 – Cleans – Presses – Squats – Renegade Rows – Start 1x1x1x 1 and ladder up the Cleans and Squat to 5x a piece (and then ladder down) while keeping the Presses and RR at 1x each Around set #4 a foul mouthed Wisconsinite arrive with 23 different sandbags. Claims he ‘forgot’ his KB. Not to worry we have extras.
Also during this time a certain recently Cancun vacationed PAX was trying to delay the start of the next set by asinine mumble chatter. Being a teacher of the middles schoolers, I know that type. The Hydra is strong in this one.
2, Next was our required 80 snatches. -5 rounds of 8 per side (16 ttl) I was not goaded into more reps this time.
3. Carries for 40ish M Suitcase l/r – with 3 SW, 2 CL, 1 Thruster at the turn Rack l/r – with 5 (e/s) lawnmowers at the turn Waiter l/r – with KB 5 Merkins (e/s) at the turn
4. Next was a high_tide inspired SQ-Sprint A crowd pleaser -8 GB squats – Sprint 40ish M -Repeat 3x
5. A few rounds of Voodoo Complex.
MARY: Keep The Worm in your prayers as he recovers and treats some throat cancer. You were missed today!
COT: With the time conscience brethren of the Rock!
-UP
Krzyzewski