It’s not that cold!

It’s not that cold!

Date: 2024-01-18 AO: shield Q: Spitball PAX: Cooter2, ToeJam FNGs: None COUNT: 3 WARMUP: normal THE THANG: Track workout:
100m 25 merkins 25 squats Jog rest of lap 25 heels to heaven and 25 plank jacks at start
200 m run 20 merkins 20 squats Jog rest of lap 20 heels to heaven 20 plank jacks
300m run 15 merkins 15 squats Jog rest of lap 15 heels to heaven 15 plank jacks
400 m run 10 merkins 10 squats 10 heels to heaven 10 plank jacks
Worked our way back down. 400m to 100m runs with 20 monkey humpers 20 LBCs and start.
MARY: none ANNOUNCEMENTS: Cooter has a new coffee grinder and maker. COT: YHC took us out.

100% route participation

Date: 2024-01-18 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), Gold Digger, voodoo, flipper, frasier, jrr_tolkien, Dosey Doe FNGs: None COUNT: 7 In a statistical Anomaly, all seven PAX ran the called route, doing circles through TheVillages. Some Fartleked, some jogged, goldigger left early, and nobody froze.

5k ready!

Date: 2024-01-18 AO: sparta Q: Full House PAX: hopper, geraldo, ductwork FNGs: None COUNT: 4 WARMUP: quick stretch THE THANG: 2 miles at half marathon pace 3 minute recovery Reps of 5 mins, 4 mins, 3 mins, 2 mins, 1 min at 5k pace 60s recovery between reps Recovery run back MARY: ANNOUNCEMENTS: COT:

Cone-y Island

Date: 2024-01-18 AO: the-phoenix Q: wildturkey PAX: Roulette, Rousey, teddyf3, war_eagle, midriff FNGs: None COUNT: 6
WARMUP: ‘hops ‘walkers Steve Earls ‘merican pushups Plank jacks
THE THANG: Mosey to Y field for The Beast 6 cones, 6 exercises per cone, 6 rounds Carolina Dry Docks Jump squats Sit-ups Lunges Heels to Heaven Burpees
Back to AO Square cone drill 5 per side – backward run, shuffle then sprint
MARY: Flutter, Dolly, back scratchers, high flutter, pretzel crunch ANNOUNCEMENTS: Higher Ground
COT: Stay warm, be nice

Mosey with Emoji

Date: 2024-01-18 AO: hydra Q: Emoji PAX: MARTA, jet_fuel, puddin_pop, Broken Arrow, Cottonmouth, Queen, @Foghorn (aka: Pitchfork) FNGs: None COUNT: 8 WARMUP: SSH, Emperials, Monkey humpers, Peter Parker/Parker Peters THE THANG: Run loop Windyrush Rd – Chadwyck Farms Dr-Rae Rd -every street light alternate 10 squats/10 lunges – back to Ole Providence lot, 100 fast/slow Freddies, Run parking lot Declining merkins each end: 20, 18, 16… Triple up, run baseball field P1 Arm Raises, P2 picnic step ups, P3 run the field, backward run parking lot, MARY: 60 seconds calf raises ANNOUNCEMENTS: @Marta reported 17 showed for blood drive. 2.8 miles total. A little excessive, Sorry! COT: @Cottonmouth took us out

20 deg with colder iron kettlebells…..what could go wrong.

Date: 2024-01-17 AO: meathead Q: Unplugged PAX: The Worm, flipper, high_tide, voodoo, ickey_shuffle FNGs: None COUNT: 6 WARMUP: SSH, Swings, LSS, Swings, Arm Circles, Phelps, Halos, Around the Worlds.
THE THANG: Week 3 of the spreadsheet crafted by Nick Saban’s Favorite Kettlebeller….@hightide. Modified to the Q and other complaining PAX as requried.
Double C+P 3 x (3-5-8) Double FSQ 3 x (3-5-8) + 8 (a pax fav) Bent-over rows 3 x (3-5-8) +8
Racked carries 20-30-50 paces 20-Waiter (l/r) 30-Rack (l/r) 50ish Suitcase (l/r)
Mary Bulldogs with Bell Plank Flute Bridge
ANNOUNCEMENTS: Blood is needed COT: with the fine PAX of Anvil.

Arctic Wolves

Date: 2024-01-17 AO: sacs Q: wildturkey PAX: Cheese Curd, Emoji, hoover, geraldo FNGs: None COUNT: 5 Only an idiot would workout outside in this weather. So anyway me and four idiots met at SCMS this morning for frosty temps and frozen SACS.
WARMUP: Ruck 1 Mile THE THANG: Sandbag exercises 25 ea followed by a ruck sprint/bear crawl Burpees Lunges Sit-Ups Squats Ruck 1 mile Return to sandbag reps with sprint/crawl Rows Presses
2.75 miles moved today which is a lot for a gear wirkout.
ANNOUNCEMENTS: None for the good of the order
COT: Grateful for these idiots

Didn’t even notice the cold

Date: 2024-01-17 AO: the-maul Q: Odd Job PAX: picasso, patent_pending FNGs: None COUNT: 3 THE THANG: Did some running, exercises, and an unspecified number of burpees.
MARY: Yep, that too.
COT: Great second F today gents, thanks!

Row boat

Date: 2024-01-17 AO: wamrap Q: Orange Whip PAX: Alf, Orange Whip, O Tannenbaum, poptart FNGs: None COUNT: 4 Official slackblast so @wingman can make all those charts and graphs each month

21…20…19 Degrees

Date: 2024-01-17 AO: anvil Q: Preschool PAX: Point Break, hopper, Pilgrim FNGs: None COUNT: 4 WARMUP: Butt kicks/High Knees/Back peddle…Karaoke L/R/back peddle. Circle up for SSH/IW/LSS/Mountain Climbers/Merkin/Sharon Towers
THE THANG: Run about with sets of 5/15/25 LBCs and 10/20/20 Merkins. Hot Box for Dips/Derkins/Step Ups/Peoples Chair w/Arm Raises.
MARY: Freddie/Flutter/Dolly/Rosalita/American Hammer/Diamond Merkin/Wide Arm Merkins/ Hand Release Merkin
Finished em with 2x 30s squats and 30s skaters
Hands warmed up at the end…in my car.
Good work fellas!

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