That escalated quickly
Date: 2025-05-28 AO: meathead Q: voodoo PAX: high_tide, taggart, ickey_shuffle, Soul Glo, Emoji, voodoo FNGs: None COUNT: 6 Last night’s forecast called for rain at 0530 so the plan was to lift in the Hot Box. When the pax pulled up, it was misty but not raining. However, since the call had been made, we stayed with the Hot Box.
WARMUP: my usual: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squat
THE THANG:
20:00 EMOM (we’re used to EMOMs after The Grind):
Minute 1: 5 swings 4 cleans 3 snatches 2 presses 1 racked squat
Minute 2: repeat other side
Minute 3: 5 cleans 4 thrusters 3 snatches 2 OH reverse lunges 1 row
Minute 4: repeat other side
Repeat 5 times. #crowdpleaser
9:00 EMOM: Minute 1: 10 swings (switched to 10 swings per side after the first round)
Minute 2: 3 cleans 2 press 2 racked squat
Minute 3: repeat other side
MARY: Anchored leg raises x 15 Low plank for 1:00+
ANNOUNCEMENTS: blood drive on 6/20
COT: Thanks to Emoji for taking us out.
WARMUP: my usual: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squat
THE THANG:
20:00 EMOM (we’re used to EMOMs after The Grind):
Minute 1: 5 swings 4 cleans 3 snatches 2 presses 1 racked squat
Minute 2: repeat other side
Minute 3: 5 cleans 4 thrusters 3 snatches 2 OH reverse lunges 1 row
Minute 4: repeat other side
Repeat 5 times. #crowdpleaser
9:00 EMOM: Minute 1: 10 swings (switched to 10 swings per side after the first round)
Minute 2: 3 cleans 2 press 2 racked squat
Minute 3: repeat other side
MARY: Anchored leg raises x 15 Low plank for 1:00+
ANNOUNCEMENTS: blood drive on 6/20
COT: Thanks to Emoji for taking us out.
I said i would have a plan, not a great plan
Date: 2025-05-28 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3 WARMUP: After discussions about the workout location (lack of rain), we decided to stay away from messy track and workout near the bathrooms
1 heavy loop around the lot
THE THANG: 4 exercises, 4 rounds with a heavy lap in between. We were able to go through this 2x’s.
All exercises w/ ruck and sandbag. 1. Front squats x20 Overhead press x15 Deadlift x30 Russian Twist 15 per side Lap
2. Bent over row x20 Cleans x20 Tricep Extension as many as you can Curls LAP 3. Lunges x20 Ground to shoulder x15 Shake the baby x15 Ruck flutter press x 30 LAP 4. Cleans x10 Shake the baby Slick burpee over bag Big boy sit ups x20 LAP
MARY: yep ANNOUNCEMENTS: blood drive COT: Thank Wild Turkey for taking us out
1 heavy loop around the lot
THE THANG: 4 exercises, 4 rounds with a heavy lap in between. We were able to go through this 2x’s.
All exercises w/ ruck and sandbag. 1. Front squats x20 Overhead press x15 Deadlift x30 Russian Twist 15 per side Lap
2. Bent over row x20 Cleans x20 Tricep Extension as many as you can Curls LAP 3. Lunges x20 Ground to shoulder x15 Shake the baby x15 Ruck flutter press x 30 LAP 4. Cleans x10 Shake the baby Slick burpee over bag Big boy sit ups x20 LAP
MARY: yep ANNOUNCEMENTS: blood drive COT: Thank Wild Turkey for taking us out
Cool morning and perfect for a 5k run….
Date: 2025-05-28 AO: the-maul Q: Franky PAX: teddyf3, super trooper, Odd Job, Hawkeye FNGs: None COUNT: 5 WARMUP: short run to the HT parking lot. 10 SSH, imperial walkers, hilly billy, and wind mills. Run towards St. Mathew. THE THANG: lifting rocks for 15 curls, 15 overhead presses, and 15 biceps extension. Run around the church and alternating 10 flutters and 10 squats at each speed bump. Lifting rocks and relay the speed bump run with 10 Superman’s and 10 squats. One more rock lifting sequence. Now we just need to run 2 miles. A few short stops for the 6 to catch up and a few simple exercised while waiting. MARY: nope ANNOUNCEMENTS: nope COT:
Club Scorpio
Date: 2025-05-28 AO: wamrap Q: Orange Whip PAX: poptart, O’Tannenbaum, Alf, rachel, Orange Whip FNGs: None COUNT: 5 Five :notes: macho macho men :notes: braved the rain and spent time in the “clean” deck with a longer mileage goal today.
Body squats, dips, wal tar jai, heels to hell ( :man-shrugging:), exploding merkins and donkey kicks. Run long lap.
I actually still saw Rachel at 6:05 but he seemed to be hanging back longer than usual. Call it a sympathy run. Alf was tapering but still holding a solid third place, Pop Tart admitted that wal-tar-jais are too dangerous for him and OT refusenik’d the wall sits.
Prayers to the fellas going up to Maine to drink beer run a half marathon.
Lots of tranny warnings for those in the dating field. Also, for those of you female time travelers, if you’re ever partying with Alf at VT, make sure you check his condoms for modifications. We discussed if Club Scorpio lets first timers in free and if they have a punch card for frequent visitors – 3rd F there tonight.
This feels like a weird time to drop a Bible verse :man-shrugging: but I read this yesterday:
“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that is now and is which to come” 1 Tim 4:7 (Note – this is not an excuse not to post tomorrow)
Body squats, dips, wal tar jai, heels to hell ( :man-shrugging:), exploding merkins and donkey kicks. Run long lap.
I actually still saw Rachel at 6:05 but he seemed to be hanging back longer than usual. Call it a sympathy run. Alf was tapering but still holding a solid third place, Pop Tart admitted that wal-tar-jais are too dangerous for him and OT refusenik’d the wall sits.
Prayers to the fellas going up to Maine to drink beer run a half marathon.
Lots of tranny warnings for those in the dating field. Also, for those of you female time travelers, if you’re ever partying with Alf at VT, make sure you check his condoms for modifications. We discussed if Club Scorpio lets first timers in free and if they have a punch card for frequent visitors – 3rd F there tonight.
This feels like a weird time to drop a Bible verse :man-shrugging: but I read this yesterday:
“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that is now and is which to come” 1 Tim 4:7 (Note – this is not an excuse not to post tomorrow)
Miles 10-12
Date: 2025-05-27 AO: 3rdf-timekeeper Q: frasier PAX: F3 Elsa, Pepsi, Roulette, Franky, Hippie, bratwurst, das_boot, Gump, soft_pretzel FNGs: None COUNT: 10 bratwurst on Q next week for Miles 13-15. Special guest appearance!
Speed Work at SCMS
Date: 2025-05-27 AO: fast-twitch Q: slim_fast PAX: Benny, Spammer, slim_fast, Astro (Kyle Kirchhoff), Mr Brady, Joker, retread, voodoo FNGs: None COUNT: 8 Backblast posted on behalf of slimfast WARMUP: Veteran disclaimer by slim that we were headed to the track long way via backlot of raintree. Followed by quick dynamic stretching and instructions by slim once we got to the track THE THANG: 100 meters all you got followed by 3 minutes of recovery, 8 total rounds were completed. Long mosey recovery back the way we came around 6:05 MARY: none ANNOUNCEMENTS: ghost runner begins this week on Thursday 7:30 Launch Crunch parking lot with byob beers in the parking lot, blood drive i believe per Voodo is on June 20th. Check slack for details. COT: Slim Fast with the strong take out
Stairs
Date: 2025-05-27 AO: bagpipe Q: Cheese Curd PAX: Snuka, Roulette, F3 Elsa, wildturkey, madison, Starch FNGs: None COUNT: 7 WARMUP: head to the parking deck for some light stretching
THE THANG: was to run and hit all four 2 stair cases w/ 15 exercises at the top and the same 15 at the bottom.
Round 1: jump squats, wall maktar-jia (spelling) and flutters Round 2: Burpees, wall donkey kicks, box cutters Round 3: Dive Bomb Merkin, Reverse Lunge, heals to heaven Round 4: hand release merkin, monkey humper, LBC
We did pretty good just missing out on a one last hand release merkin set
MARY: yep
ANNOUNCEMENTS: blood drive
COT: great opportunity to lead, sorry, thought there were 4 stairwells. I only made us go in the stinky one once, you’re welcome.
Thanks Roulette for keeping an eye on the 6 madison almost made the whole workout Franky almost made it to the workout F3 Elsa may have found the one stairwell to intoxicating and bowed out early Snuka destroyed level one with those toxic fumes wildturkey was my nervous time keeper Starch trying to guess my plans today… almost!
Than
THE THANG: was to run and hit all four 2 stair cases w/ 15 exercises at the top and the same 15 at the bottom.
Round 1: jump squats, wall maktar-jia (spelling) and flutters Round 2: Burpees, wall donkey kicks, box cutters Round 3: Dive Bomb Merkin, Reverse Lunge, heals to heaven Round 4: hand release merkin, monkey humper, LBC
We did pretty good just missing out on a one last hand release merkin set
MARY: yep
ANNOUNCEMENTS: blood drive
COT: great opportunity to lead, sorry, thought there were 4 stairwells. I only made us go in the stinky one once, you’re welcome.
Thanks Roulette for keeping an eye on the 6 madison almost made the whole workout Franky almost made it to the workout F3 Elsa may have found the one stairwell to intoxicating and bowed out early Snuka destroyed level one with those toxic fumes wildturkey was my nervous time keeper Starch trying to guess my plans today… almost!
Than
Blakovery
Date: 2025-05-26 AO: blakovery Q: Polly PAX: bunker FNGs: None COUNT: 2 Two hit Rea up to the theater for a loop finding the new traffic circle and connecting back on a new road not sure the name of. Happy Memorial Day everyone.
Beginning of the End
Date: 2025-05-24 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, The Worm, flipper, Wabbit, Emoji FNGs: None COUNT: 7 Express version of the backblast today. Solid way to wrap-up The Grind with a punishing pair of AMQRAPs. Voodoo pushed YHC to go up in weight on a few reps (YHC’s shoulders will likely not be pleased with this choice tomorrow morning). The Worm continues to inspire us by posting strong. Flipper won the prize for guessing non-Led Zeppelin bands. Wabbit’s and MARTA’s mumblechatter kept us moving. And Emoji kept us all on task with a boy band at the end (hat tip Hoover). Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) AMQRAP #1 (15 min.) · Cleans (5x) · Presses (5x) · Squats (5x) · Repeato w/ other arm 2) Pelosi Ladder & Rest 3) AMQRAP #2 (15 min.) · Swings (5x) · Thrusters (5x) · Rows (5x) · Repeato w/ other arm 4) Heavy Swings (20x) & Rest 5) Carries! · Single bell w/ several variations and calf raises at one point 6) Random EMOM (3 min.) · SLDL (6x e/s) · Reverse lunges (4x e/s) · Heavy swings (10x) MARY: Nope. ANNOUNCEMENTS: – Brew ruck literally happening now – Memorial Day convergence on 5/26 at 0700 – see Slack for details – Blood drive on 6/20 – mark your calendars! – Prayers for our brothers who are recovering or suffering silently. Praises for those who made the ultimate sacrifice for us to all enjoy freedom COT: Joined the men of The Rock for COT
Memorial Day – The Rock
Date: 2025-05-24 AO: the-rock Q: Alf PAX: Runstopper, Flatiron, Alf, Horsehead, double_e, ChickenWing, Circuit City, Snuka, ductwork, hoover, Tuna, prohibition, Limey FNGs: None COUNT: 13 WARMUP: Did this. In a circle THE THANG: bootcamp exercises. MARY: A bit at the end.
I got called out of the bullpen for this and happy to do it. Hope you get that back better gummy
This could be the 10th or so edition of the Day Zero/The Rock Memorial Day weekend workout. Might be my favorite workout each year. We stopped several times to read the Medal of Honor Citations of three heroic men who represent why we honor each year
First Lieutenant Vernon Joseph Baker U.S. Army WWII
Sergeant Alfredo “Freddy” Gonzalez U.S. Marine Corps Vietnam
Sergeant First Class Christopher Andrew Celiz U.S. Army Afghanistan
Thanks to hoover and Flatiron for sharing the readings.
We finished with 100 burpees in silence at the flag and the Pledge of Allegiance.
Enjoy the long weekend men.
ductwork with the take out prayer.
I got called out of the bullpen for this and happy to do it. Hope you get that back better gummy
This could be the 10th or so edition of the Day Zero/The Rock Memorial Day weekend workout. Might be my favorite workout each year. We stopped several times to read the Medal of Honor Citations of three heroic men who represent why we honor each year
First Lieutenant Vernon Joseph Baker U.S. Army WWII
Sergeant Alfredo “Freddy” Gonzalez U.S. Marine Corps Vietnam
Sergeant First Class Christopher Andrew Celiz U.S. Army Afghanistan
Thanks to hoover and Flatiron for sharing the readings.
We finished with 100 burpees in silence at the flag and the Pledge of Allegiance.
Enjoy the long weekend men.
ductwork with the take out prayer.