The bat signal
Date: 2025-06-29 AO: donut-ruck Q: hoover PAX: wildturkey, Cheese Curd, Broken Arrow, Blanks, MARTA, Roulette FNGs: None COUNT: 7 ~4.5 miles of 2nd F rucking
Diabolical spreadsheet
Date: 2025-06-28 AO: olympus Q: voodoo PAX: Emoji, F3 Elsa, Wabbit, voodoo, Floyd FNGs: None COUNT: 5 WARMUP: SSH, swings, IW, high pulls, Sharon towers, cleans, unweighted prying squats
THE THANG:
16:00 EMOM of 5 snatches (single side per minute)
Double presses – 3 sets of 2/3/5/10 (!) – this got very difficult very fast
Voodoo Complex – 1 time through on each side then 2 times through on each side
MARY: Hollow Body Hold, Glute Bridge, Elbow Plank
ANNOUNCEMENTS: Horsey half marathon and ruck is on 8/2. You can still sign up!
COT: Thanks to Hopper for taking us out.
NOTES: Great to have Floyd back out with us. I believe Elsa has posted to one of the bell workouts before, but I missed him – welcome! Great as always to see Wabbit (done with lacrosse tournaments for a bit) and Emoji (the human selfie stick). Thanks for following my lead!
THE THANG:
16:00 EMOM of 5 snatches (single side per minute)
Double presses – 3 sets of 2/3/5/10 (!) – this got very difficult very fast
Voodoo Complex – 1 time through on each side then 2 times through on each side
MARY: Hollow Body Hold, Glute Bridge, Elbow Plank
ANNOUNCEMENTS: Horsey half marathon and ruck is on 8/2. You can still sign up!
COT: Thanks to Hopper for taking us out.
NOTES: Great to have Floyd back out with us. I believe Elsa has posted to one of the bell workouts before, but I missed him – welcome! Great as always to see Wabbit (done with lacrosse tournaments for a bit) and Emoji (the human selfie stick). Thanks for following my lead!
Schwetty
Date: 2025-06-28 AO: the-rock Q: Alf PAX: Snuka, jet_fuel, ductwork, Mr. Magoo, hopper, Alf, Circuit City, O’Tannenbaum, Runstopper, Water Works, Limey FNGs: None COUNT: 11 Tuna started looking for a Q yesterday afternoon. No takers. Geraldo sent out a group text last night. No Takers. I said I’d do it if know one else jumped in. Even offered up the Q pre-launch and still no takers.
ductwork came in right on time on two wheels and mostly in just one parking spot!
Library warmup and then some work through a series of neighborhoods off Rea Rd. Lots of skipping the exercises so we ran more than anticipated. Thankfully the lack of doing the exercises by many of the PAX left us with enough time for a 5 knolls detour. Just one run up.
Ended with 5 miles and 10 pounds of lost water weight. Need to refill today. :beer:
We determined the best way to improve performance (in all areas of “exercise”) is to wear an Apple Watch. It ensures you always get more credit than earned.
Thanks to hopper for the takeout.
ductwork came in right on time on two wheels and mostly in just one parking spot!
Library warmup and then some work through a series of neighborhoods off Rea Rd. Lots of skipping the exercises so we ran more than anticipated. Thankfully the lack of doing the exercises by many of the PAX left us with enough time for a 5 knolls detour. Just one run up.
Ended with 5 miles and 10 pounds of lost water weight. Need to refill today. :beer:
We determined the best way to improve performance (in all areas of “exercise”) is to wear an Apple Watch. It ensures you always get more credit than earned.
Thanks to hopper for the takeout.
Whiteboard of pain – Summer edition
Date: 2025-06-28 AO: davinci Q: Franky PAX: kirby, Gruden, Odd Job, SweetWater, C3P0, Roulette FNGs: None COUNT: 7 Whiteboard of pain ……. It sucked.
Almost perfection
Date: 2025-06-28 AO: stonehenge Q: Cheese Curd PAX: Starch, wildturkey FNGs: None COUNT: 3 Pre workout: 1 Rucker Starch / 1 runner YHC
WARMUP: run to the bull ring and basic warm ups
THE THANG: try to cover the inner circle
The workout won’t make any sense, but here is a list of things we did
Run Burpees in total about: 45 Merkins: 15 each/ CCD, wide, hand release, diamond Mtn climber/ Parker Peter/ Peter Parker 3.5 miles in total
MARY: heels to heaven, v ups, box cutter and reverse, big Bog sit ups, heels to heaven
Ran back home and done
ANNOUNCEMENTS: lots of stupid things to do, look for them and sign up!
COT: yHC took us out
Great to see Starch. He looks like he’ll, but between baby duties and life just kicking our ass, he always is smiling and pushing
Wild Turkey is crushing lately. Ruck miles, bootcamp, and running. Working hard and it shows
YHC was just happy guys keep showing up!
Great morning, have a great day!
WARMUP: run to the bull ring and basic warm ups
THE THANG: try to cover the inner circle
The workout won’t make any sense, but here is a list of things we did
Run Burpees in total about: 45 Merkins: 15 each/ CCD, wide, hand release, diamond Mtn climber/ Parker Peter/ Peter Parker 3.5 miles in total
MARY: heels to heaven, v ups, box cutter and reverse, big Bog sit ups, heels to heaven
Ran back home and done
ANNOUNCEMENTS: lots of stupid things to do, look for them and sign up!
COT: yHC took us out
Great to see Starch. He looks like he’ll, but between baby duties and life just kicking our ass, he always is smiling and pushing
Wild Turkey is crushing lately. Ruck miles, bootcamp, and running. Working hard and it shows
YHC was just happy guys keep showing up!
Great morning, have a great day!
Stepping in for Snowflake
Date: 2025-06-27 AO: centurion Q: Emoji PAX: lorax, Point Break, Snuka, Cheese Curd FNGs: None COUNT: 5 Warm-Up 60 Seconds of Hell Set Timer: First PAX calls out exercise, repeat exercise for 60 seconds Second PAX calls out exercise, repeat for 60 seconds third, fourth…
Mosey to other side of Mall The Thang Criss Cross Run across parking lot, 15x of one exercise, return lunge to other side, 15x of another exercise, return bear crawl to other side, 15x of one exercise, return crab walk to other side, 15x of one exercise, return
Picnic Mosey to picnic table 15x step ups, 15x dips, 15x derkins, repeat
Broke-Backwards Mountain Mosey to base of the man-made mountain in back of mall Walk backwards to top, 15x squats Run down, 15 merkins repeat
Partner Ab Killer Base of mountain Partner 1 continuous ab exercises, partner 2 run around the parking lot Switch, repeat 3x
Random Time Killers Run tree tunnel ONE squat at each tree Side of mall stairs calf raises 15x, repeat People’s Chair – Arm Raises, Mohamad Ali’s… Mosey to launch 90-second plank to finish
COT: Lorax took us out Excellent mumblechatter, and when it wasn’t excellent, Cheese Curd filled the gap with complaining (including before we started) Don’t remember the topics, but can’t blame it on the heat, it wasn’t that bad.
Mosey to other side of Mall The Thang Criss Cross Run across parking lot, 15x of one exercise, return lunge to other side, 15x of another exercise, return bear crawl to other side, 15x of one exercise, return crab walk to other side, 15x of one exercise, return
Picnic Mosey to picnic table 15x step ups, 15x dips, 15x derkins, repeat
Broke-Backwards Mountain Mosey to base of the man-made mountain in back of mall Walk backwards to top, 15x squats Run down, 15 merkins repeat
Partner Ab Killer Base of mountain Partner 1 continuous ab exercises, partner 2 run around the parking lot Switch, repeat 3x
Random Time Killers Run tree tunnel ONE squat at each tree Side of mall stairs calf raises 15x, repeat People’s Chair – Arm Raises, Mohamad Ali’s… Mosey to launch 90-second plank to finish
COT: Lorax took us out Excellent mumblechatter, and when it wasn’t excellent, Cheese Curd filled the gap with complaining (including before we started) Don’t remember the topics, but can’t blame it on the heat, it wasn’t that bad.
Shoulder Work
Date: 2025-06-21 AO: chicken-run Q: tuck PAX: Lasso, turkey_leg, gumbo, fleetwood FNGs: None COUNT: 5 5 humans and 1 dog in 2 pace groups ran 10 miles in 69 degree temps. We explored trails in the Woodside subdivision off of Lancaster near the end of Ballantyne Commons. The trails were pretty snazzy. In order to get there we needed to run on the shoulder of Lancaster and Providence Road West. Not ideal, but I was willing to sacrifice turkey_leg’s safety for the opportunity to run somewhere new. I’m sure he understands.
Spiders in the Gloom
Date: 2025-06-27 AO: scars Q: F3 Elsa PAX: madison, Roulette, kirby FNGs: None COUNT: 4 WARMUP: Stairs up to Ballantyne Commons
THE THANG: Hustle over to Morrison. Made excellent time so explored some of trails. Roots, rocks, bridges, and spider webs a plenty. Roulette served as our web breaker until Elsa tagged in and caught webs every. single. yard. Discovered a random pond fountain in the woods. Almost completed the whole trail loop but had to double back to keep time. Straight shot back to base continuing to exceed Google Maps walking pace. Hit exactly three miles with two minutes of Mary while we waited for our Brave comrades. Shout out to kirby for his consistent and effective pointers for keeping both good form and pace management.
MARY: Imperial walkers OYO
ANNOUNCEMENTS: July 4 convergence next week! Expect color coordination and hot dogs.
COT: Pray for The Worm as he continues his recovery.
THE THANG: Hustle over to Morrison. Made excellent time so explored some of trails. Roots, rocks, bridges, and spider webs a plenty. Roulette served as our web breaker until Elsa tagged in and caught webs every. single. yard. Discovered a random pond fountain in the woods. Almost completed the whole trail loop but had to double back to keep time. Straight shot back to base continuing to exceed Google Maps walking pace. Hit exactly three miles with two minutes of Mary while we waited for our Brave comrades. Shout out to kirby for his consistent and effective pointers for keeping both good form and pace management.
MARY: Imperial walkers OYO
ANNOUNCEMENTS: July 4 convergence next week! Expect color coordination and hot dogs.
COT: Pray for The Worm as he continues his recovery.