Slowest WEP lap ever

2024-01-25Leave a comment

QIC: Peach Stand
When: 2024-01-23
Pax: Backdraft, oldbay, Peach Stand, Slash, SouptoNuts, Tesh, Tesla81, Tiller, Warning Track
Posted In: Block Party

WARMUP: 10 ssh, 1 burpee, 10 hillbilly walkers, 2 burpees, 5 Abe vigodas, 3 burpees, 10 imperial walkers, 4 burpees
THE THANG: partner up – partner 1 = 5 burpees, 30 lbcs, 15 merkins; partner 2 begins a lap around WEP via lieutenant dans

Upon completion, partner 1 runs to catch up and they switch roles

Continue until lap is completed (we got 3/4 of the way around in the time allotted)
MARY: no
ANNOUNCEMENTS: several
COT: as always

TClap |

Cold.. at a place named Fire

2024-01-22Leave a comment

QIC: Slapshot
When: 2024-01-17
Pax: Cakeboss, chickenhawk, Mainframe, oldbay, Peabody, Peach Stand, Ruby Slippers, Saw Dust, slapshot, Sprocket, SugarBug
Posted In: Ring of Fire

Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.

Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!

TClap |

Assassins Loop at Flight Plan

2024-01-22Leave a comment

QIC: Pusher
When: 2024-01-22
Pax: Assassin, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Esso, Fire Marshall Bill, oldbay, Peach Stand, Pusher, sirtophamhat, White Lightning, WWL
Posted In: Flight Plan

Ran the Birkshire loop 3 times

TClap |

Morris is in the hunt

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-15
Pax: Anchorman, Backdraft, Band Camp, Bass-o-matic, Cakeboss, chickenhawk, Cobra Kai, Fire Marshall Bill, Funhouse, Lighthouse, oldbay, Pusher, Twister, White Lightning, WWL
Posted In: Flight Plan

WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

TClap |

Chilly out and back on 160

2024-01-20Leave a comment

QIC: OldBay
When: 2024-01-20
Pax: Backdraft, Badlands, Bass-o-matic, Cakeboss, chickenhawk, Cornerstone, Cyclops, Dojo, Double D, Esso, Fogerty, Mark Nestel, oldbay, Pusher, RollOff, Shady, Splinter, Twister, Vuvuzela, White Lightning
Posted In: 6at6

THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

TClap |

Alabama for retired Saben

2024-01-13Leave a comment

QIC: Shady
When: 2024-01-13
Pax: Backdraft, Barry Manilow, Bass-o-matic, Cakeboss, decibelf3, Double D, Falcon Crest Ryan_F, Fireball, Fogerty, Grout, Happy Hour, Hardwood, Ltrain, Mainframe, oldbay, Pusher, Rebel, Shady, skipper, SouptoNuts, Undertaker, Vuvuzela, Warning Track, White Lightning
Posted In: 6at6

WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

TClap |

Triple-checks and ladders

2024-01-12Leave a comment

QIC: Hurler
When: 2024-01-12
Pax: Anchorman, Assassin, Boogie Down, Flounder, fresh prince, Hurler, oldbay, Peach Stand, SugarBug, Twister
Posted In: Slow Burn

Warm up: Run to field
Stretches:
Reach for toes
Runners stretches
Exercises:
15 SSH
10 Windmills
15 Imperial walkers
12 Merkins
Plank (right/left arm high)
10 Marakin night clubs

Triple-check
One person does wall sit
One person does lbc, merkins, squats
One person does suicides and back to second and third crosswalks
Rotate

Jacob’s stepstool
Go to light poles?
7 military merkins
1 big boy
Go until flipped

COT:

TClap |

12 Days of Christmas

2023-12-29Leave a comment

QIC: Rebel
When: 2023-12-22
Pax: Anchorman, Bass-o-matic, Bonsai, Boogie Down, decibelf3, Fogerty, fresh prince, Hurler, Mark Nestel, oldbay, Peach Stand, Rebel, Senator Tressel, Short Sale, SouptoNuts, SugarBug
Posted In: Slow Burn

Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

TClap |

Christmas Convergence

2023-12-28Leave a comment

QIC: CakeBoss, SouptoNuts, Sprocket
When: 2023-12-23
Pax: Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bonsai, Bubbles, Cakeboss, Clickbait, Cohiba, Connor Myers, Copperfield, Cornerstone, Cubbie, Cyclops, darkhelmet, decibelf3, ditch witch, Double D, Drop Thrill, Duo, Esso, fishstix, Fogerty, fresh prince, Gekko, Grinder, Half Shell, HarryCarry, Headspin, Huffy, Hurler, Italian Job, JCruise, JWOW, Mainframe, Mark Nestel, Mark Twain, Masterpiece, Maximus, Mongoose, Mr Pibb, Ölaf, oldbay, Pusher, Ridge, Senator Tressel, Shady, Shark Bait, Shield, Short Sale, skipper, slapshot, Slash, Slow Jams, Sofrito, Solo, SouptoNuts, Spider-Man, Sprocket, Stang, Straight Up, Tapout, Thunder, Tootie, Vuvuzela, Warning Track
Posted In: Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

TClap |

Old School Kingsley Route

2023-12-21Leave a comment

QIC: Fogerty
When: 2023-12-21
Pax: 38 Special, Anchorman, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, Fogerty, Funhouse, Italian Job, Maximus, Ölaf, oldbay, Peach Stand, Pusher, Shady, Slash, Stang, White Lightning
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

TClap |

F3 The Fort

Tag: oldbay

Slowest WEP lap ever

Cold.. at a place named Fire

Assassins Loop at Flight Plan

Morris is in the hunt

Chilly out and back on 160

Alabama for retired Saben

Triple-checks and ladders

12 Days of Christmas

Christmas Convergence

Old School Kingsley Route