Classic Rock

Classic Rock

Date: 2025-04-12 AO: the-rock Q: Horsehead PAX: Alf, Homer, Snuka, jet_fuel, Water Works, Tuna, Mr. Magoo, O’Tannenbaum, marge FNGs: None COUNT: 10 10 for an old school on-campus beat down.
– Suicides in the PLOP – 11s on the hill w/ no grass touch sidewalk merkins – Giant starfish with kettlebell harassment leg – One guy runs one guy exercises time killer – Mary
3.5 ish miles and the Q was smoked after the burpee-center starfish. Hope you boys enjoyed it.
Tuna loved all of the “new exercises”, which were really just the things we did when I first started, minus the were grass part. When it comes to leading workouts, I really just have a couple of rulez.
1. keep moving the whole time 2. if it hasn’t been done yet, let’s not do it now
TClaps to the KB crew for pretending to work out when we came to visit.

HH

The Rabble Rouser’s Secrets to Success

Date: 2025-04-12 AO: olympus Q: Krzyzewski PAX: high_tide, flipper, Wabbit, Emoji, Toto FNGs: None COUNT: 6 Love. Justice. Honor.
A list of things that limp along in the race to stir emotions. As anyone who has spent any amount of time on social media knows, the real way to ignite a crowd is through division and hatred. It was under this guise that YHC pulled together today’s beatdown. However, like the ‘best laid plans’, that which you’d think would sow the seeds of discord does not always work the way you’d think it would (honestly, did no one pick up on the fact that every other song today was by Green Day?). Alas, while trying to rally the pax around the common enemy of squats, we ended up fighting about the best way to do calf raises!? Mind boggling. Nevertheless, the pax seemed to appreciate the moderate tempo of today’s pump and mumblechatter made its usual rounds…although the number of “that’s what she said” jokes probably would have made even Michael Scott blush. Despite this, YHC appreciates each and every one of the pax who comes to post for Olympus…if for no other reason than misery loves company. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Heavy, Dead, Row Complex (5 sets) – Heavy swings (5x) – Deadlift -> upright row (5x) 2) Pelosi Ladder 3) EMOM II (12 min.) – A: Thrusters (3x e/s) – B: Swing squats (10x) – C: Snatches (3x e/s) 4) Why Bad Racks are Like Bad Pizza Complex (3 sets) – Racked reverse lunge (5x e/s) – Racked front squat (5x e/s) 5) Same as #4, but Overhead! (1 set) – OH reverse lunge (5x e/s) – OH squat (5x e/s) 6) Calf Raises! (2 sets) – Racked (or suitcase or…just whatever) calf raises (20x) MARY: – Chest press (10x) – Anchored leg raises (10x) – KB pullovers (10x) – Glutebridge! (45 sec.) ANNOUNCEMENTS: – Blood drive in June :drop_of_blood: – Check Slack for details on other things that might be happening – Continued prayers for the Worm and his family COT: – Joined the men of the Rock for COT and OT took out the join groups

Total Chaos

Date: 2025-04-12 AO: davinci Q: Palmolive PAX: Odd Job, kirby, Franky, Eleanor, Pepsi FNGs: None COUNT: 6 Just like current US trade policy, I approached today with absolutely no plan, but with Eleanor posting, I knew I had to bring the heat. So warmup was burpees and the mental decision was made for a black diamond workout.
WARMUP: 20 burpees, runners stretch, then mountain climbers, Peter Parker’s, Parker Peters, and 4 count merkins.
THE THANG: Mosey to Target to grab cinder blocks for a ladder circuit. Line up on a parking space, 5 blockees, bear crawl to the next space, 5 squats, walk back. Blockees stay the same every round, bear crawl distance increases by one space and squats increase by 5. We went up to 25 and back down.
Legs were pretty toasted at the end, so switch to 3 rounds of 10 presses, 10 rows, and 5 head shoulders knees and toes with the blocks before putting them back.
Mosey to the playground for 3 rounds of 4 stations: pull ups/supines, heels to heaven, big boys, inch worms. 5 pull-ups/10 supines are the timer.
I realized about half way through that we were only at 65 burpees, so we started doing sets of 5 after each station set to get to 95.
Head back to launch and knock out another 10 burpees in case I didn’t math right, do some random Mary, and that was time.
MARY: Whole lotta
ANNOUNCEMENTS: Welcome back, Eleanor!!
COT: Kirby took us out

Options

Date: 2025-04-12 AO: stonehenge Q: Cheese Curd PAX: Brisket, Focker, shrinkwrap, ToeJam, teddyf3, Moth FNGs: None COUNT: 7 WARMUP: jog to the normal parking lot for a few of the following: -SSH -IW -Slow potato pickers -mint climber, merkin, runners stretch, Parker Peter, Peter Parker
THE THANG: run to a rock pile and grab your very best rock
3 stations: riffle carry in between 1) dips, step ups, big boi, curls 2) decline w/ rock, tris, jump ups, squats 3) incline on rock, presses, Russian twists, mky humpers
Run to pond stairs
The plan was 1 burpee/ run up stairs / 20 mky humpers/ run down, 2 burpees, 19 mky humpers
This got old, made it to 6 and 15
Run to the Astro tuff for some time fillers.
Bench step overs, bear crawl, crap Bear, bench step overs, crab walk forward, crab walk back
MARY: lots of Mary
ANNOUNCEMENTS: nothing… absolutely nothing
COT: terrible takeout by YHC
Focker voted and showed up. Came in hot and Parker like Rousey ToeJam light is always useful. Today it highlighted my small rock teddyf3 always pushes until he can’t then makes wierd noises Brisket shrinkwrap Moth always in the clown car, usually can be found together in the workout! If I ask one to Q will they all split it. If one hurts do they all feel it.

Friday Frizz 4-11-25

Date: 2025-04-11 AO: ufo-ultimatefriz Q: MARTA PAX: Spyglass, Victoria, Yeti, Shank, Chubbs, Slumdog, Wu Tang is for the children, Pipes, Smokey, Crawdad, David Baker, seal, Pink eye, pressed ham, 1 FNGs: 1 1 COUNT: 16 Pink defeats yellow by 1. Game cut short from spring football.
Yellow Spyglass Yeti Marta Wutang Chubbs Seal FnG Slumdog
Pink Pink eye Shank Craw dad Victoria Fly with me Pressed ham Pipes Smokey

Work calls and falls

Date: 2025-04-11 AO: scars Q: Starch PAX: kirby, wingman, Roulette, taggart, Snoopy FNGs: 1 Snoopy COUNT: 6 WARMUP: Nah
THE THANG: Went up a parking deck and around the bowl before getting back to launch. Great morning with no rain, and we got to welcome an FNG. Really solid mumble chatter as always!
Topped off the workout with some kirby work calls – don’t they know what time it is?!
Welcome, snoopy!
MARY: Nah
ANNOUNCEMENTS: WTF Mountain Rumble
COT: Lord, help us to be the men You’re calling us to be.

SAVAGE BEATDOWN ON TAP

Date: 2025-04-11 AO: centurion Q: Rousey PAX: margo, Snuka FNGs: None COUNT: 3 WARMUP: The Basics THE THANG: We ran, we grinded, we almost died , but we survived .
MARY: ANNOUNCEMENTS: I honestly forgot . I was still breathing heavy and was focused on getting oxygen in my brain . I’m proud of the pax that showed today . They showed so much resilience and tenacity out there . They knew what they came in for so I gave them what they came for . Savages!!! COT:

Kirby Revenge

Date: 2025-04-10 AO: _area-51 Q: ToeJam PAX: Moth, Brisket, Cooter2, Carny, Bombay, Rousey, shrinkwrap, Kirby FNGs: None COUNT: 8 WARMUP: SSH IW Calf stretch, potato picker runners stretch THE THANG: first round if 6 upper body exercises 45sec o mn 14sec off repeated twice. Round 2 was 6 lower body work outs 45sec on 15 off. Round 3 6 exercises Abs and full body 1 round.Round. throughout ANNOUNCEMENTS: waxhaw trail fest this weekend. Shield is OPEN next week. COT: YHQ took us out

Dreams of CMS Spring Break

Date: 2025-04-10 AO: hydra Q: Huddle House PAX: Focker, Mr. Magoo, Emoji, jet_fuel, marge, deep_dish, Foghorn, Mikeoelz, Huddle House, MARTA, puddin_pop FNGs: None COUNT: 13 Ghostwritten and missing 2 pax.
WARMUP: Run to Evelyn’s rock for standard warm up.
5x up the hill with dry docks and something each end.
Run to the loop with a partner lap with merkins and burpees x3
Run to bus lot for bench work. Dips Declines and step ups x10 with lap to launch x2 in between.
Back to launch for sprints and mary
ANNOUNCEMENTS: Stacks breakfast COT: Huddle takes us out

B.L.I.M.P.S.

Date: 2025-04-10 AO: peak-51 Q: Spammer PAX: Spammer, lois, slim_fast FNGs: None COUNT: 3 WARMUP: SSH x 20, Good Morning Nashville x 10, Hillbilly x 16 (yes 16) THE THANG: BLIMPS is short for Burpees, Lunges, Imperial Walkers, Merkins, Plank jacks, Squats. These were performed as we rounded the circle in front of the Matthew’s Library that used to have a live tree… (RIP). First time through each exercises was performed x5, then x10, x15, x10, x5, & finally one last round x10. MARY: Mosey’d back to launch to meet Sparta at exactly 6:15 ANNOUNCEMENTS: none COT: Spammer

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