Billionaires behaving badly or: how I learned to ignore tequila hangovers and swing the bell
Date: 2024-04-27 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Mountain Momma, ickey_shuffle, mighty_mite FNGs: None COUNT: 6 Undeterred by the demands of helping the next generation in their pursuits of higher education, six pax ascended from the fury of their fartsacks and embraced the bell this morning. The weinke did these men no favors. Much like the playlist, the spreadsheet called for the “least greatest” hits, at least of the past few weeks. Doubles-a-plenty, heavy waiters, and a 20 minute carousel of 1-handed swings unfolded before a closing combo of deadlifts, merkins, and snatches. An over-engineered playlist theme provided a much unneeded cacophony, but hey, at least the mumblechatter was good! We covered Tepper’s latest antics, The Worm’s exploits in New Zealand, and whether O.J. really did it? (spoilers: yes, probably). Impressively, The Worm’s steely resolve taught the young bucks a lesson or two about how to beat the ill effects of fermented blue agave back into submission. All in all, the pax persevered and won the morning. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Mr. Cleans (5 sets) – 5x double cleans 2) Dr. Squats (5 sets) – 5x double front squats 3) Señor Swings (20 min. EMOM) – 10x 1-handed swings 4) Monsieur Le Garçon (5 sets) – 5x waiter carries (down/back switch hands at the turn) 5) Herr Combo Reverse Ladder (3 sets) – SLDL (3x e/s) [increase 1x each set] – Merkins (8x) – Snatches (5x e/s) [decrease 1x each set] MARY: Walking over to join the pax of The Rock? ANNOUNCEMENTS: – Brew Ruck on 5/25. – Savage Race at some point on a future date at a mystery farm “up I-77″…sounds legit. – Next week at Olympus looks like a doppelgänger of this week’s Meathead…translation: ya grip is gon’ be smoked. Bring gloves and see you in that gloom coming soon. COT: Cuajada de queso took out the collective pax of Olympus and The Rock.
Saturday 🛒 Spree
Date: 2024-04-27 AO: davinci Q: Palmolive PAX: das_boot, Franky, kirby, midriff, Olaf, teddyf3, Wu Tang 🐝 FNGs: None COUNT: 8 I was surprised and happy to see the turnout today. Glad to have Olaf and Teddy back, and see our Da Vinci regulars returning from their running vacations (minus C3P0…Lord of the Laps). We even got a chance to show our brother from Asheville, Wu Tang, some SoB savagery!
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out
Garage Clean Out
Date: 2024-04-27 AO: the-rock Q: Cheese Curd PAX: double_e, Snuka, Alf, Floor Slapper, Cottonmouth, geraldo, jet_fuel, O’Tannenbaum, Horsehead FNGs: None COUNT: 10
WARMUP: Jog to the other side of the parking lot, SSH and IW
THE THANG: We did 1round of 17 exercises 45sec on 15 off, then 1 lap. Then another round of different exercises, then a lap. Lastly, did a greatest hits for another 17 exercise 35sec on 10sec off, but you choose which exercise at each station
Here is all the equipment that was out there. 2 wheels / 48lbs 2 ropes Sandbags: 80, 2-60, 53, 50, 2-40 KB 45, 40 and 35 Medicine balls 30, 25 and 15
MARY: oh yeah! ANNOUNCEMENTS: savage race, beer ruck
COT: Thank you to the pax for coming out and doing strength training for 60 mins. -I need to reorganize my garage, so all this stuff had to come out so I can put it back. Perfect time to bring it all to an AO -plenty of ball busting, and pax trying to figure out where I store all this stuff
Have a great day!
WARMUP: Jog to the other side of the parking lot, SSH and IW
THE THANG: We did 1round of 17 exercises 45sec on 15 off, then 1 lap. Then another round of different exercises, then a lap. Lastly, did a greatest hits for another 17 exercise 35sec on 10sec off, but you choose which exercise at each station
Here is all the equipment that was out there. 2 wheels / 48lbs 2 ropes Sandbags: 80, 2-60, 53, 50, 2-40 KB 45, 40 and 35 Medicine balls 30, 25 and 15
MARY: oh yeah! ANNOUNCEMENTS: savage race, beer ruck
COT: Thank you to the pax for coming out and doing strength training for 60 mins. -I need to reorganize my garage, so all this stuff had to come out so I can put it back. Perfect time to bring it all to an AO -plenty of ball busting, and pax trying to figure out where I store all this stuff
Have a great day!
Forget Oprah’s Favorite Things, This is War Eagle’s Favorite Things
Date: 2024-04-23 AO: bagpipe Q: war_eagle PAX: Spitball, picasso, Pilgrim, Blackbeard, Cooter2, Rousey, wildturkey, Hawkeye, Starch FNGs: None COUNT: 10
WARMUP: Standard warmup in the corporate park. THE THANG: Mosey to Ballantyne pond. 10 merkins, run up hill, 10 squats then back down. Did this 3 times then a lap around the pond. Repeated this but with diamond merkins and sumo squats.
Mosey to the new park area in the middle of the businesses, Time for a relay race. Partner up, wheelbarrow to the other side, both partners bear crawl back the flip and other guy wheelbarrows back.
Mosey to the pull up bar trail area. Partner back up. P1 heads to one set of pull up bars and P2 to other group of pull up bars. Each do 10 pull ups then meet in the middle for 10 handslap merkins. Do this twice…time to start heading back. Jailbreak back from bottom of hill. MARY: About 4 minutes when we got back to launch. ANNOUNCEMENTS: Timekeeper Brew Run 6/1 Brew Ruck 5/25 10 year anniversary of Swift COT: Bratwurst took us out
WARMUP: Standard warmup in the corporate park. THE THANG: Mosey to Ballantyne pond. 10 merkins, run up hill, 10 squats then back down. Did this 3 times then a lap around the pond. Repeated this but with diamond merkins and sumo squats.
Mosey to the new park area in the middle of the businesses, Time for a relay race. Partner up, wheelbarrow to the other side, both partners bear crawl back the flip and other guy wheelbarrows back.
Mosey to the pull up bar trail area. Partner back up. P1 heads to one set of pull up bars and P2 to other group of pull up bars. Each do 10 pull ups then meet in the middle for 10 handslap merkins. Do this twice…time to start heading back. Jailbreak back from bottom of hill. MARY: About 4 minutes when we got back to launch. ANNOUNCEMENTS: Timekeeper Brew Run 6/1 Brew Ruck 5/25 10 year anniversary of Swift COT: Bratwurst took us out
Longevity, Preparedness, 1st F
Date: 2024-04-26 AO: the-brave Q: soft_pretzel PAX: fire_hazard, Franky, midriff, picasso, soft_pretzel, teddyf3, wingman FNGs: None COUNT: 7
WARMUP: running, stretching THE THANG: 4.5 miles total. 3x hard up the Murderhorn. 2x three hill sprints at the Maul. Lots of Merkins. Lots of Mary. Some dips. MARY: yes ANNOUNCEMENTS: none COT: Consider the purpose of your 1st F training. Fitness is about living in a state of preparedness to serve others. It’s about the back half of your life and what you want that to be like. Work on VO2 Max, muscle mass, and functional strength to follow this path.
WARMUP: running, stretching THE THANG: 4.5 miles total. 3x hard up the Murderhorn. 2x three hill sprints at the Maul. Lots of Merkins. Lots of Mary. Some dips. MARY: yes ANNOUNCEMENTS: none COT: Consider the purpose of your 1st F training. Fitness is about living in a state of preparedness to serve others. It’s about the back half of your life and what you want that to be like. Work on VO2 Max, muscle mass, and functional strength to follow this path.
Change of plans..
Date: 2024-04-26 AO: run Q: fleetwood , retread PAX: retread, Spammer, Watchita, sledge, Pele FNGs: None COUNT: 6
WARMUP: n/a THE THANG: With aches and strains comes a change of plans, which put me with the walkers. The new route was an out and back to Dunkin’ Donuts.. repeat up and down the hill on Rea Road if needed, and mosey back at 6:05. MARY: N/a ANNOUNCEMENTS: Savage race /beer ruck? COT: YHC
WARMUP: n/a THE THANG: With aches and strains comes a change of plans, which put me with the walkers. The new route was an out and back to Dunkin’ Donuts.. repeat up and down the hill on Rea Road if needed, and mosey back at 6:05. MARY: N/a ANNOUNCEMENTS: Savage race /beer ruck? COT: YHC
Sunsets, palm trees and muscle shirts
Date: 2024-04-26 AO: kevlar Q: Cheese Curd PAX: poptart, Orange Whip, lex_luthor, O’Tannenbaum, Limey FNGs: None COUNT: 6 Warm UP: 1 lap around the new track, IW, SSH, Merkins/ runner stretch
The Thang: Deconstruct the burpee- 30 squats, run a lap 30 Bunny hops, run a lap 30 Merkins, run a lap 30 Jump squats, run a lap
1 track lap of burpees 30 burpees with is about a 1/4 of the track
Jog to the hill steep hill (thanks lex_luthor) Triple Nickel Monkey humpers at the bottom Backwards run up the hill Dive Bomb merkins
Ab break- box cutter/ flutter/ reverse box cutter / flutter
Jog to the rock pile Deconstruct the thruster -25 curls -25 squats -25 overhead presses
Abs with rock- Big boy sit ups, Russian twists, flutter press
-25 bent over row -25 shake the baby (press out) -25 triceps
Abs with rock- Big boy sit ups, Russian twists, flutter press
Run back to the track for where we left off for another 30 burpees
Run back to lack for a 30 sec hold
DONE
Announcements: Savage Race
COT: -I took the opportunity to help site Q and signed up…you should pick a site and do it!! -OT rolled up and already told me to calm down before he even said hello -OW and Lex pre ran launching at 5. I assume the got 3 in. They looked tired -Hopefully, you saw the pic of Lex and the shirt that his kids told him he would look cool in…they were right! -Limey is afraid of technology and afraid it’s a time waste (no slack) -Poptart was complaining about doing burpees at WAMRAP. Hope he liked todays
The new track and infield is really nice! Great addition to the AO vs the old track.
The Thang: Deconstruct the burpee- 30 squats, run a lap 30 Bunny hops, run a lap 30 Merkins, run a lap 30 Jump squats, run a lap
1 track lap of burpees 30 burpees with is about a 1/4 of the track
Jog to the hill steep hill (thanks lex_luthor) Triple Nickel Monkey humpers at the bottom Backwards run up the hill Dive Bomb merkins
Ab break- box cutter/ flutter/ reverse box cutter / flutter
Jog to the rock pile Deconstruct the thruster -25 curls -25 squats -25 overhead presses
Abs with rock- Big boy sit ups, Russian twists, flutter press
-25 bent over row -25 shake the baby (press out) -25 triceps
Abs with rock- Big boy sit ups, Russian twists, flutter press
Run back to the track for where we left off for another 30 burpees
Run back to lack for a 30 sec hold
DONE
Announcements: Savage Race
COT: -I took the opportunity to help site Q and signed up…you should pick a site and do it!! -OT rolled up and already told me to calm down before he even said hello -OW and Lex pre ran launching at 5. I assume the got 3 in. They looked tired -Hopefully, you saw the pic of Lex and the shirt that his kids told him he would look cool in…they were right! -Limey is afraid of technology and afraid it’s a time waste (no slack) -Poptart was complaining about doing burpees at WAMRAP. Hope he liked todays
The new track and infield is really nice! Great addition to the AO vs the old track.
Birthday Q
Date: 2024-04-25 AO: shield Q: Cooter2 PAX: Carny, ToeJam, margo, Circuit City FNGs: None COUNT: 5 The big 46 for YHC. Q’ing was a great start to the day! The workout featured running, rocks, trivia and a sweet playlist of YHC’s favorite 80s and 90’s hits.
The pax worked hard and put in the work.
It was my pleasure to lead and appreciate the PAX kicking off my 47th year on this earth.
Prayers for Carny’s grandfather and Margo’s sister-in-law.
The pax worked hard and put in the work.
It was my pleasure to lead and appreciate the PAX kicking off my 47th year on this earth.
Prayers for Carny’s grandfather and Margo’s sister-in-law.
Concrete Pad
Date: 2024-04-25 AO: peak-51 Q: Spammer PAX: Spammer, Sensei, beaver, kilowatt, Smokey, gullah FNGs: None COUNT: 6.5 slim_fast was present for almost 5 miles of pre-peak51 pre run, but had to head out of town and wasn’t able to stay for the main event. So he get’s an honorable mention since he was out on the streets with me at the butt crack of dawn.
PRERUN: slim_fast, Sensei, Spammer, Full House (anywhere from .5 – 5.5 miles). WARMUP: Yeah, we had to walk some. Workout spot is a good 4-5 minutes away when you aren’t allowed to run. PAX walked down to the concrete pad at the corner of W. Matthews and N. Ames street. I have no idea why the town built this, but it’s a great spot to do a lot of stupid exercises. THE THANG: Today’s HiiT workout was accompanied by tunes from 2020 or later! 5 sets of 7 exercises. 40 seconds on, 15 seconds rest. with 90 seconds between sets. Exercises consisted of 4×4’s, Alphabet (feet), Bobby Hurley, Freddy Mercury, Box Cutters, Sumo Squats, Big Boy sit ups / American Hammers. MARY: Big crew today, especially when we rejoined with sparta. It was good to see Smokey back at peak-51. ANNOUNCEMENTS: not much on the immediate horizon. COT: hopper from sparta
PRERUN: slim_fast, Sensei, Spammer, Full House (anywhere from .5 – 5.5 miles). WARMUP: Yeah, we had to walk some. Workout spot is a good 4-5 minutes away when you aren’t allowed to run. PAX walked down to the concrete pad at the corner of W. Matthews and N. Ames street. I have no idea why the town built this, but it’s a great spot to do a lot of stupid exercises. THE THANG: Today’s HiiT workout was accompanied by tunes from 2020 or later! 5 sets of 7 exercises. 40 seconds on, 15 seconds rest. with 90 seconds between sets. Exercises consisted of 4×4’s, Alphabet (feet), Bobby Hurley, Freddy Mercury, Box Cutters, Sumo Squats, Big Boy sit ups / American Hammers. MARY: Big crew today, especially when we rejoined with sparta. It was good to see Smokey back at peak-51. ANNOUNCEMENTS: not much on the immediate horizon. COT: hopper from sparta