Author Archive ThunderRoad

Base Camp Sweat Shop

Eleven Men gathered at South Charlotte Middle School bright and early to start the week off right.  Thankfully, the rain held off but in the end, it didn’t matter as we were sweat soaked within a few minutes.  The PAX were disclaimed and off we went . . .

COP

Mosey to the front of the school

SSH x 15, IW x 15, Merkin x 10 and LS Merkin x10

 

Mosey to the track in front of the bleachers

I think everyone enjoyed the 1 mile Indian Run around the track.   The run was broken up by four stops in front of the bleachers for LSS x 15 and Drydocks x 15.

 

Mosey to the top of the hill by Goonie’s office.

Partner 1 took a lifting rock and did curls, triceps and presses x 15 each.

Partner 2 ran around the short loop to the benches and did dips and pull ups x 15 each.

 

Reconnoitered by the office for the wall sit sprinkled in with some Jack Webb.  A nice touch.

By now, time is starting to run out, so we finished up with some suicide sprints at the goal posts (not the light poles).

 

Moleskin

Everyone pushed hard today and hopefully got something out of it.  Sardine, where did this guy come from on the Indian Run?  The sprints were phenomenal!  I thought Chuck Yeager was passing me by.  I swore he broke the sound barrier – or perhaps that was something else. We had some great conversation about taking trees down during the rock lifting.  Very insightful.  Goonie was upset that we did not get any Mary in towards the end – I’ll aim to please next time.  Have a great day!  TR

 

 

Ascent and the breeze

Seven men met up Saturday morning.  It was nice to have somewhat of a break from the heat and humidity as we had a nice breeze with us all morning.

COP

  • SSH x 15
  • IWx 15
  • Mountain Climber x 15

The Thang

First Circuit – The following three stations were completed 3 x.

Station 1 (jungle gym behind school)

  • Pullups as many as you can get plus one
  • Merkins x 15

Station 2 (benches under the oak tree near bus lot)

  • Dips x 15
  • Durkins x 15

Station 3 (benches under the other oak – near track)

  • LSS x 15
  • Stepups x 15

 

Enough of that – Mosey to the end of the back field for the second circuit was completed 3 x.

Station 1 – Endzone

  • LBC center x 15
  • LBC right x 15
  • LBC Left x 15

Station 2 – midfield

  • Freddy Mercury x 15
  • American Hammer x 15

Station 3 – other endzone

  • Rosalita x 15
  • Dolly x 15

 

Were done here.  Mosey to the church across Rea Road where everyone got a lifting rock

  • OVP x 15
  • Curl x 15
  • Triceps x 15
  • Run to the end of the parking lot and back.  Rinse and repeat 4 x

With a few minutes left, we played catch me if you can around the church and back to the school.

It was  a great morning and a great way to start the weekend.  Everyone pushed it hard and hopefully got something out of it.

 

Police Lookout

Twelve men met up for a good morning run all around Calvary Church.  Hammer thought he had the Q and was a bit perturbed as he had an excellent meal last night and went to bed early in anticipation of an Anvil Q.  He got up early but would have liked to have slept in.  Hopefully, he got something out of it.  The twelve were accompanied by approximately 15 police cars in the parking lot.  They were either part of the 6:30am drug raids today or I forgot to pay my dinner check.

COP

SSH x 15

IW x 15

LSS x 15

Merkin x 10

Low Slow Merkin x 10

 

Mosey on to . . .

Station 1 – Mosey to parking lot parallel to Hwy 51 but first collect a lifting rock for Parking Lot Island Suicides

  • Run to each island and back to start to complete: curls, overhead press and triceps extension (15 each).

Station 2 – Meet in the middle of the soccer fields and partner up.

  • Partner 1 runs to the fence while partner 2 runs to the base of the hill. Each does 15 drydocks and meets back in the middle for 10 hand slap merkins.
  • Complete this circuit 4x

Station 3 – Meet at the concession stand for Stepups, Dips and Durkins (10 each)

  • Run to the playground for 10 (ish) pullups
  • Complete the circuit 2x

Station 4

  • Meet at Avenue of Trees
  • 5 Merkins and 5 Squats alternating at every other tree

Return to launch site and finish up with LBCs until 6:15

 

Everyone pushed it hard today and we got in 3 plus miles.  Thanks to Run Stopper for leading Mary while the six caught up.

 

Announcements:

Run Stopper’s movie review suggests Isle of Dogs is an excellent movie and will be enjoyed by all.

Wishing Abba and his family the best as they journey to Thailand for several years of mission work.  F3 Thailand??

 

Top of the hill

Fourteen men got out of bed a bit earlier than most to make a difference in themselves.  We met up at South Charlotte Middle School.  Weather was cool and dry – So off we went.

We made a few laps around the parking lot to collect a few 5:31’rs.  Now we are really ready.

 

COP

We circled up at the flagpole for a disclaimer and started off with:  IW x 15, LSS x 15, Merkin x 10 and LBC x 15

 

Thang:

Starting at the top of the hill on Woodfox we ran down to Fireman Ed circle (aka Burning Tree Dr) and did:  Low Slow Merkin x 15, LBC (center, right and left) x 15 each and 15 Drydocks.  Then we run back up to the top of the hill.  This circuit was completed three times.

After reconvening in the parking lot, we lined up along the side walk ledge and completed the Wheel of Merkin twice (5 x in each position).

We paired up in two man teams at the bottom of the steps.  Partner 1 took a running rock and ran up the steps and around the short loop while partner 2 did:  supine pull ups, steps ups and dips (10 x each exercise).

 

Skin:

Everyone pushed hard today, especially running up the hill multiple times.  We got in about 2.5 miles.  There was some expected grumbling and a few protests but we all made it through.  Perhaps we made ourselves just a bit better than we were yesterday.

Fireman Ed was not present this AM.  Perhaps the cadence count could have been louder down in the circle.  Maybe we would have shaken him loose from the fart sack.

Insomniac – It was great to see you but when did you get there?  I first noticed you about 6:14.

 

Announcements:

Our prayers continue to be with Bout Time, Jennings and his family.

Basecamp 7/31

Eighteen men showed up for Basecamp

COP at the 50 yard line:

  • Rest of the disclaimer was given
  • SSH X 20
  • IW X 25 – (cadence was questionable)
  • Low slow squat x 15
  • Low slow merkin x 10

100 yard dash x 4

  • far end zone = Merkin x 15
  • near end zone =  Drydocks x 15
  • far end zone = Low slow squat x 15
  • near end zone = Merkins x 15

Wheelbarrow Steps– (Two equal lines of men at the bottom of the stairs)

  • Partner one wheelbarrow crawls up the first two flights of steps. Switch up after the 2nd flight of stairs so partner two can wheelbarrow crawl up the last two flights.  Roll out around the side and rinse and repeat 3 X.

Partner Rock Carry

  • Partner 1 runs with a ‘running rock’ one lap around the track while partner 2 conducts the following at the bleachers:
  • step ups x 15
  • dips x 15
  • durkins x 15
  • supine pullups x 15
  • Rinse/repeat so the other partner can enjoy

Planker’s Delight with Handslap Merkins in Centerfield – two lines

Mosey to Launch Site.

  • suicides between the four basketball goals

 Circle of Mary to conclude with various PAX calling exercises.

 Moleskin:

The cadence was off during  IW.  Understood.  Lots of mumbling regarding the rock size.  Various attempts to shorten the run around the small loop instead of the track.  Several rock exchanges.  Lots of great work.  Good to see some faces who have been away for a while.

Basecamp (a few days late)

Twelve Men braved the cold this past Monday for some early morning work

Disclaimer was given and off we went to the track

COP

  • SSH X 15
  • Low Slow Merkin X 10
  • Low Slow Squat X 15

3 Man Relay around the track 2 laps (1/2 mile)

A runner relieved his teammate behind each goal post who was completing:

  • Merkins X 15
  • Dry Docks X 15
  • LBC X 15

Planker’s Delight – Always a crowd pleaser!

  • Each man planks shoulder to shoulder while the end man crawls around and does a hand slap merkin with each on the plank line.

Mosey to the rock pile and form 2 man teams, grabbing a rock and continuing to the baseball bleachers.

Partner 1 runs the stair loop while partner two completes:

  • Curls X 15
  • Overhead Press X 15
  • Triceps X 15

Completed the above loop twice then ditched the rocks for another two rounds of dips and pull ups.

Returned the rocks and Mosey to the parking lot for 2 lines of wind sprints to complete the morning exercise.

We welcome FNG Benjamin Brandenburg AKA Button.

Minimal chit chat afterwards.  It was cold and time to go home.

Base camp sweat rag

Nineteen PAX and 1 FNG met at BaseCamp to enjoy a low humidity workout.

First stop:  50 yard line for some side straddle hop, LBC’s, Merkins and Imperial Walker.  Following remarks, Q remembered he needed to lead the Cadence as well as the exercise.

Second stop:  PAX broke into 3 man teams and each team ran a relay around the track stopping at stations behind each of the goalposts.  Each man completed 3 laps around the track, while doing 15 x Squats, Merkins, LBC’s & Carolina DryDocks behind each goalpost.

Third stop:  baseball diamond.  PAX lunge walked to each base, performed Merkins at each base, ran to the outfield fence and back to home plate.

Fourth stop:  PAX met in centerfield for The Planker’s Delight (I’m sure there is another name for this).  PAX planked shoulder to shoulder while the end man went down the line doing a hand slap merkin with every other man.  That was lots of fun.

Fifth stop:  back at the parking lot for a few minutes of Mary.