Half Dozen for a Cloudy Beatdown

Half Dozen for a Cloudy Beatdown

Date: 2024-07-20 AO: olympus Q: Krzyzewski PAX: high_tide, Wabbit, Emoji, Mountain Momma, beaver FNGs: None COUNT: 6 Phenomenal morning for a good pump. Though we’re squarely in the doldrums, the weather cooperated today with a ‘cooler’ morning and generous cloud cover to aid six pax as we navigated the penultimate week of the rainbow spreadsheet. Solid mumblechatter today ranging from ailment recovery, the lesser known Senior Olympics, and preferences for hot and cold (and why Chicago winters nuke any arguments for cold). Great to have Beaver join us and hope he’ll continue to explore the world of gear workouts. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, slingshots (7 e/w) THE THANG: 1) First EMOM of the Day (12 min.) – A: Single heavy swings (10x) – B: Double strict press (3x) 2) Snatch/Lunge Festival of Pain (5 sets) – Snatch -> reverse lunge (5x e/s) 3) EMOM Dos (12 min.) – A: Shrugs (12x) – B: Squat hops (8x) – C: Tate presses (6x) 4) KY Burpees EMOM (4 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat 5) Curly Merkins (2 sets) – Hammer-grip KB curls (15x) – Close-grip merkins (10x) 6) Last Minute Carries – Farmer carries down (tree-and-a-half) – Farmer carries back MARY: No Mary for the lads today ANNOUNCEMENTS: – Not much on the docket, but Brolympics is on the horizon next Saturday (7/27): f3southcharlotte.com/2024/06/14/brolympics-return-for-2024/ – Prayers for our brothers traveling near and far, for those who haven’t posted in awhile, and for those fighting silent battles. You’re not alone – Speaking of travel, the Worm’s triumphant return is nigh – safe travels back across the pond – Memento mori COT: YHC took out the joint Rock and Olympus crews

modified OKI

Date: 2024-07-20 AO: chicken-run Q: Kielbasa PAX: Kielbasa, bratwurst, toolbag, Doublemint, das_boot, Nordberg FNGs: None COUNT: 6 Kielbasa started early, but looped back to get the group started on the right track.
Modified course – connect.garmin.com/modern/course/289645314
A cooler morning than recent, but still humid. Decent weather.
Kielbasa led Nordberg and Bratwurst through a couple of miles before heading to COT.
Nordberg and Bratwurst continued to regroup with all PAX until the halfway point. Then Nordberg kept putting the hammer down little by little. Fortunately took it easier, but the spit never stops. No Hawk tua, just spittle.
Solid duo of Das Boot and Double mint, who also regrouped with Toolbag until Toolbag told them to head on.
COT with the laughing quartet of Davinci, and some nice chicken and coffee after to round out the morning.

Remedial Math 101 Lesson. 1+1=3?

Date: 2024-07-20 AO: the-rock Q: poptart PAX: hoover, geraldo, Snuka, Mr. Magoo, ductwork, mallcop, Oscar FNGs: None COUNT: 8 After some old man warm up stretches, we headed to the fan favorite 5 Knolls. Five hand release merkins at each driveway on the way. I counted 11 driveways, but my math ain’t so good. Triple nickel with five burpees and five lunges at the top of 5 Knolls. A round of core exercises with each pax calling an exercise for a time killer. Alternating driveways with five hand release merkins and 20 LBCs on the way back. Burnouts back at church with military count- 10 dips, 10 incline pushups, down to 1 each. At least I think it was 10, or was it 20? Thanks for the takeout Coach K.

Assault

Date: 2024-07-20 AO: stonehenge Q: Roulette PAX: snowflake, Cheese Curd, wildturkey, ToeJam, lex_luthor FNGs: None COUNT: 6 WARMUP: Sandbag mosey to the Ballantyne Corp park picnic area Buy-in 1 min Sandbag Wall sit SSH, IW, Merkins, Runners stretches THE THANG: 100m Bear Crawl, Crawl Bear (slick) (50m down, 50m backward) 20 SB Power Cleans 30 SB Plank Pull Throughs 40 Lateral Hops over SB 50m SB Run (down & back) 60 SB Swings THEN REPEAT in reverse order starting with 60 more swings. This pyramid was deceptively hard, kudos to Cheese Curd ToeJam for crushing it. Nice to see snowflake out with us this morning, and thx to wildturkey for the etymology lesson on “Tantalize”. lex_luthor was steady as ever MARY: 1/2 mile SB mosey back to start Campfire Mary with each PAX calling an exercise, we got Hip raises into sit-ups, leg circles, LBCs, flutters, & ABCs before the bell… In hindsight the recommended 30 count by YHC was a bit much… ANNOUNCEMENTS: July 27 BROlympics and OMB date night COT: Thanks for the morning, the fellowship, and strength for those that need it.

This is a bootcamp?

Date: 2024-07-19 AO: the-brave Q: lex_luthor PAX: wildturkey, bunker, Franky, Hippie, fire_hazard, kirby, Odd Job, Starch FNGs: None COUNT: 9 WARMUP: na – just run THE THANG: ran 4ish miles to kick things off and then was informed that some exercises were required because “The Brave is a bootcamp workout” (who knew) – thanks fire_hazard Exercises were eerily similar to The Phoenix exercises but only wildturkey was in attendance at both props to the lone pre runner bunker Franky wanted to hit 5 miles so he got to run the parking lot for the .09 miles that the rest of us missed Very jealous of Hippie s headband. The two of us were very patriotic today. Odd Job kirby Starch got in at least 3 miles in the humidity today MARY: ANNOUNCEMENTS: Bro Olympics and Date Note on July 27th COT:

Thursday is Hillsday

Date: 2024-07-18 AO: the-devils-turn Q: flipper PAX: Dosey Doe, Polly, bunker, fleetwood, turkey_leg, flipper FNGs: None COUNT: 6
WARMUP: PreRun on the Greenway THE THANG: solid crew for a little AYG2P route. Nobody ran the full pull, a few made the top of the big Raintree hill. Cooler than recent temps but still moist MARY: none ANNOUNCEMENTS: mental toughness Mondays starting in August COT: YHC took us out

Cape Fear Welcome

Date: 2024-07-19 AO: kevlar Q: poptart PAX: Orange Whip, O’Tannenbaum, Scratch and Win, Buddy the Elf FNGs: None COUNT: 5 We got started late as we were caught up in the story of OT’s travels. After the warm up we got about 100 hand release merkins followed by some stairs, ab and leg work. Then we moved on to hills followed by some rock work. Welcome Buddy the Elf from the Cape Fear region. We enjoyed listening to his story of flying in a prop plane as the pilot flew without his hands. Good news is prop planes are lighter, and can fly with only one engine. Not sure how that makes things better.

giving back

Date: 2024-07-18 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3 A give back day at our site 3 pax disassembled a Gaga ball pit and moved it 150yards and then reassembled. Some running and lifting during the move. Took longer than 45min but we got’er done.

Double the pleasure

Date: 2024-07-18 AO: the-phoenix Q: lex_luthor PAX: Kelly, Rudy, kirby, wildturkey FNGs: None COUNT: 5 WARMUP: quick set of side straddle hops, arm circles, merkins and squats THE THANG: the exercises: high knees with lateral movement, glute bridge and sit up, merkins and mtn climbers and lunges and squats the reps: did three rounds with 21 reps, 15 reps and 9 reps with the extra time 2 rounds of 10 Aussie’s, 10 Kirby squats, 5 pull ups, 10 American Hammers and 10 Carolina Drydocks We enjoyed a slight breeze which felt amazing after the extreme heat and humidity of the past few weeks. wildturkey was a man on a mission cruising through the exercises and making it look easy Kelly is back and looking strong Rudy made high knees look easy kirby made sure that the rest of us kept count of the exercises. He is also doing a great job of re-invigorating the SOB Pax MARY: ANNOUNCEMENTS: Bro Olympics on July 27th, Date Night at OMB July 27th COT:

BRR curious

Date: 2024-07-18 AO: sparta Q: Full House PAX: Keystone, hoover, Fumunga FNGs: None COUNT: 4
WARMUP: half mile then stop for dynamic stretching THE THANG: run through sportsplex to greenway. Greenway between Charles and John was closed so had to improvise. Fun talk about PMP exams. Also Keystone is BRR Curious. We all know where that leads too…. MARY: NA ANNOUNCEMENTS: NA COT: Prayers for Sensei and wife going through treatment for brain tumors. Also Carnival in south wake region. Has a daughter dealing with cancer and other illnesses.

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