Week 6 in the books
Date: 2024-02-10 AO: olympus Q: Krzyzewski PAX: flipper, Wabbit, The Worm, mighty_mite FNGs: None COUNT: 5 Five pax took to the unseasonably warm pavement to swing bells and recount the halcyon days of Panthers glory. Unexpectedly, we even relived the apex of the AZ Cardinals dominance oddly enough. Though the repetition of the hypertrophy program had several pax asking if we saw our shadows, the mumblechatter kept things light and, as per usual, YHC’s cadence kept things brisk. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Fib. A – Double clean & press 3x/5x/8x (3 sets) 2) Fib. B – Double front squats & double bent-over row 3x/5x/8x (3 sets) 3) Carries – Suitcase (alternate e/s) 20 paces / 30 paces / 50 paces (2 sets) – Waiter (alternate e/s) 20 paces / 30 paces / 50 paces (2 sets) 4) EMOM (6 mins) – Minute A: Merkins (10x) – Minute B: SLDL (6x e/s) MARY: – “Demon”-crushers (10x) – Anchored leg raise (10x) – Louganis (10x) ANNOUNCEMENTS: – 3/8 – blood drive coming at you! – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – check it out – 3/3 or 3/15 – 2nd F meet up with Mountain Momma and crew for a pro rugby match in Charlotte – Although YHC typically uses this section for belabored missives on assorted ramblings, unfortunately, family duties call for a fulsome weekend so I’ll keep this backblast short. Enjoy the Super Bowl and revelry this weekend. Catch you next week for the penultimate winter hypertrophy beatdown – should be one for the books COT: Joined the men of the Rock for COT and closing prayer. Memento mori
Where are we?
Date: 2024-02-09 AO: the-brave Q: lex_luthor PAX: Eleanor, Odd Job, fire_hazard, soft_pretzel, kirby, midriff, teddyf3 FNGs: None COUNT: 8 WARMUP: did we have a warmup THE THANG: we traveled on the “new road” as Mater from Cars would say. The trek took us down Ball Commons and back on “Upper” street to Ball Corp Park and then to “Lower” street. On the way back we visited the stream park for some pullups, LBC’s and jump squats. This is my new favorite spot to do pullups by the way. Then we did a trail run part of the way back to launch. We only a couple minutes remaining we did a quick suicide run to finish strong. Great work by all with a 5+ miles for the pax. MARY: none ANNOUNCEMENTS: Madison’s daughter has a 5k coming up COT:
And the winner is….
Date: 2024-02-09 AO: mountain-goat Q: Spammer PAX: Insomniac, gullah, Spammer, wildturkey, retread, fleetwood, Pele, kilowatt FNGs: None COUNT: 8 The Pax were promised an opportunity to win a prize this morning and that prize came in the form of a new Strava Local Legend title. YHC went on a search for nearby segments that seemed vulnerable to a takeover. YHC found a segment on Arboretum View that met all the criteria. The segment was approximately .8 miles long and 3 repeats would be enough to steal the title. @Fleetwood, not wanting the prestige to go to whomever happened to sync their watch first, rose to the occasion and was the only PAX to complete 4 laps, sealing his victory and claiming sole ownership of the title. WTG!
Post-Workout, @Jello and @Watchita graced us with their presence for some 2nd F at Starbucks, where all kinds of interesting conversations were had. If every one of them were written down, I suppose that even the whole world would not have room for the books that would be written.
Until next week…
Post-Workout, @Jello and @Watchita graced us with their presence for some 2nd F at Starbucks, where all kinds of interesting conversations were had. If every one of them were written down, I suppose that even the whole world would not have room for the books that would be written.
Until next week…
One armed Side Straddle Hops
Date: 2024-02-08 AO: hydra Q: Tuna PAX: MARTA, Emoji, Mr. Magoo, Queen, Bootlegger, Huddle House, Mikeoelz, Erin Brokavich, deep_dish, puddin_pop, Foghorn FNGs: None COUNT: 12
Posted for @Tuna. @MARTA with commentary. A51s favorite AO returned for brotherhood and a beat down, which was in doubt as our fearless leader arrived at the crack of 5:29. Site Qs were about to rock paper scissors for the honor. In the end, the disclaimer was inadequate and we agreed that Tuna was infact an expert and could be sued. The resident lawyer did not object.
Mumble chatter consisted of @huddlehouse relaying his harrowing tale of a ski accident.. his one armed SSH are a sight to see. @deep_dish has identified the perfect humidity to maintain your house. @emoji outlined his voyage to NYC in a uhall to fill his daughter’s 200 square foot studio with rent more than your mortgage. @cheese_curd was notably missed again… never shows to the closest workout. The weather is still too cold for half the regular OP crows. Hope to see them soon or on slack. @foghorn scheduled boys weekend in Miami on valentines day.. pray for him.
THE WARMUP Run to Good Sheppard Church 15 Side stratel hops 15 imperial walker 15 merkins 15 lbcs
THE THANG: Run to Circles End 4 corners: Twice 10 Merkins 10 Jump squats 10 Peter Parker’s 10 LBC’s
Run to Church 10 merkins 10 Freddie Mercury’s 10 heels to heaven
Run to bus parking: Partner up Partner up: 50 pull ups, 100 merkins, 150 squats
Finish with 4-5 sprint at the bus parking lot. Tuna takes us out.
Posted for @Tuna. @MARTA with commentary. A51s favorite AO returned for brotherhood and a beat down, which was in doubt as our fearless leader arrived at the crack of 5:29. Site Qs were about to rock paper scissors for the honor. In the end, the disclaimer was inadequate and we agreed that Tuna was infact an expert and could be sued. The resident lawyer did not object.
Mumble chatter consisted of @huddlehouse relaying his harrowing tale of a ski accident.. his one armed SSH are a sight to see. @deep_dish has identified the perfect humidity to maintain your house. @emoji outlined his voyage to NYC in a uhall to fill his daughter’s 200 square foot studio with rent more than your mortgage. @cheese_curd was notably missed again… never shows to the closest workout. The weather is still too cold for half the regular OP crows. Hope to see them soon or on slack. @foghorn scheduled boys weekend in Miami on valentines day.. pray for him.
THE WARMUP Run to Good Sheppard Church 15 Side stratel hops 15 imperial walker 15 merkins 15 lbcs
THE THANG: Run to Circles End 4 corners: Twice 10 Merkins 10 Jump squats 10 Peter Parker’s 10 LBC’s
Run to Church 10 merkins 10 Freddie Mercury’s 10 heels to heaven
Run to bus parking: Partner up Partner up: 50 pull ups, 100 merkins, 150 squats
Finish with 4-5 sprint at the bus parking lot. Tuna takes us out.
ANNOUNCEMENTS: Blood Drive on March 8th, and June 23rd.
Fellowship Friday 630 am at STACKS (Monroe and 51) tomorrow all PAX welcome whether you post or not
A workout it is
Date: 2024-02-08 AO: peak-51 Q: Spammer PAX: Rudy, Sensei, Spammer FNGs: None COUNT: 3 Big numbers at Peak today! Mostly stayed close to launch but still got more than a mile and a half of distance in. Enjoyed checking out the new patio space at the recently opened Moo and Brew. Lots of pain stations along the way.
The Bird Gang
Date: 2024-02-08 AO: the-phoenix Q: Hippie PAX: Rousey, Roulette, war_eagle, wildturkey FNGs: None COUNT: 5 WARMUP: imperial walkers, hill Billie’s, SSH
THE THANG: – Sally Up/Sally Down – wall sit arm raises x40 – Baseball Crucifix: lunges, frog jumps, star jumps, squats. Wide Mercans, normal, and diamond between exercises. x20 rep – HIIT: mtn climbers, flying squirrel, plank jacks, squats x3
MARY: in cadence- flutters, box cutters, LBC, cockroaches, Freddie mercuries
ANNOUNCEMENTS: Madison’s 2.0 race March, virtual option available if you can’t make it
COT: my grandfather John, cancer
THE THANG: – Sally Up/Sally Down – wall sit arm raises x40 – Baseball Crucifix: lunges, frog jumps, star jumps, squats. Wide Mercans, normal, and diamond between exercises. x20 rep – HIIT: mtn climbers, flying squirrel, plank jacks, squats x3
MARY: in cadence- flutters, box cutters, LBC, cockroaches, Freddie mercuries
ANNOUNCEMENTS: Madison’s 2.0 race March, virtual option available if you can’t make it
COT: my grandfather John, cancer
Wamrap
Date: 2024-02-07 AO: wamrap Q: Alf PAX: Alf, double_e, poptart, rachel FNGs: None COUNT: 4 Parking deck work. It was cold but Rachel doesn’t care.
Stupid slackblast won’t let me make PopTart the Q. But he was.
Stupid slackblast won’t let me make PopTart the Q. But he was.
a day late
Date: 2024-02-06 AO: skunk-works Q: Mountain Momma PAX: Header, Smokey FNGs: None COUNT: 3 We all miss @horsehead and his writing ability WARMUP: side straddle hops, Sharon towers, squats, mountain climbers, merkins, and a short lap THE THANG: we moseyed down to the playground to the turf. Started with a core workout, shout-out to Smokey for using the mats under the swings as an mats. then we got into the meat and potatoes: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
with some agility work in between each round.
mumble chatter consisted of health topics such as dermatology, prostate exams and testosterone. also discussed the 49ers and why we’re all pulling for them this Sunday.
MARY: no time ANNOUNCEMENTS: Madison’s daughter is hosting a race coming up soon, looking for some new blood to come in with the Qs COT: Prayers for Lois
with some agility work in between each round.
mumble chatter consisted of health topics such as dermatology, prostate exams and testosterone. also discussed the 49ers and why we’re all pulling for them this Sunday.
MARY: no time ANNOUNCEMENTS: Madison’s daughter is hosting a race coming up soon, looking for some new blood to come in with the Qs COT: Prayers for Lois
Wild turkey approved workout
Date: 2024-02-07 AO: sacs Q: Lafleur PAX: Roulette, Focker, geraldo, Starch FNGs: None COUNT: 5 WARMUP: Ruck with sandbag to the hill
THE THANG: – 3 exercises with a ruck up and down the hill between each exercise – 20x shoulder taps – 15x step backs – 6 point lunge (2 cycles)
Ruck/sandbag back to school with 10 squats at most light poles except when I was out of breath or cars were flying by and not stopping at stop signs
Back at school: 2 rounds of 10x man makers 1 round 8 curls Walk up stairs between each exercise Ran out of time
MARY: none ANNOUNCEMENTS: blood drive March 8 with a stop at the lodge after; savage race coming up COT:
A couple of stats: approx 2.6 miles mostly off campus (hence the name: Wild Turkey approved workout); burned 650 calories and ready for a nap
Nice to meet @roulette and @starch. Both interested in buying the reflective arrowhead ruck which I highly encourage. We will never get hit by cars and I won’t be the only one with a cute ruck…@cheesecurd mentioned multiple times despite not attending…smack talk about him was kept to a minimum allegedly. @focker brought a new weighted training vest. @geraldo dropped location strategy severance wisdom that I took note of.
THE THANG: – 3 exercises with a ruck up and down the hill between each exercise – 20x shoulder taps – 15x step backs – 6 point lunge (2 cycles)
Ruck/sandbag back to school with 10 squats at most light poles except when I was out of breath or cars were flying by and not stopping at stop signs
Back at school: 2 rounds of 10x man makers 1 round 8 curls Walk up stairs between each exercise Ran out of time
MARY: none ANNOUNCEMENTS: blood drive March 8 with a stop at the lodge after; savage race coming up COT:
A couple of stats: approx 2.6 miles mostly off campus (hence the name: Wild Turkey approved workout); burned 650 calories and ready for a nap
Nice to meet @roulette and @starch. Both interested in buying the reflective arrowhead ruck which I highly encourage. We will never get hit by cars and I won’t be the only one with a cute ruck…@cheesecurd mentioned multiple times despite not attending…smack talk about him was kept to a minimum allegedly. @focker brought a new weighted training vest. @geraldo dropped location strategy severance wisdom that I took note of.
2 in the Gloom
Date: 2024-02-07 AO: anvil Q: Point Break PAX: Point Break, Icarus FNGs: None COUNT: 2 Did some things. Got better because of it.