Slow running

Slow running

Date: 2024-03-18 AO: run Q: frasier PAX: bunker, C3P0, das_boot, Gold Digger, midriff, Polly, retread, wingman, Hippie FNGs: None COUNT: 10
WARMUP: THE THANG: Nice recovery run selfishly for me. We stayed together till very end when nature called some. MARY: ANNOUNCEMENTS: Keep showing up. COT:

Random tunes while we suffer

Date: 2024-03-18 AO: swole Q: flipper PAX: voodoo, Emoji, The Worm, wildturkey, ickey_shuffle, flipper FNGs: None COUNT: 6
WARMUP: swings, IW, cleans, arm circles and flails THE THANG: we followed the spreadsheet, for lots of presses, swings, and farmers carries to really torch the grip. PAX will struggle writing memos and TPS reports all day MARY: flute bridge, boat canoe, Superman, elbow plank ANNOUNCEMENTS: WTF and Savage Race upcoming. Go Ruck light also an option in April, see wild turkey COT: YHC took us out.

Why are there cones at this workout?

Date: 2024-03-18 AO: firestarter Q: lex_luthor PAX: Point Break, Odd Job, Franky, Starch FNGs: None COUNT: 5
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Some are late, some are really late

Date: 2024-03-18 AO: base-camp Q: Cheese Curd PAX: O Tannenbaum, Floor Slapper, Smash, thunder_road, Mr. Magoo, Snuka, Limy FNGs: None COUNT: 8
WARMUP: Jog to Floor slippers car then head to track
1/2 way around SEH, merkins and runner stretch
1/2 way around IW and Dive bomb Merkinf
THE THANG: The Gopher Just 2 trips
Partner 1 to the track Partner 2 20 step ups, 20dips, 30 Mky humpers
To the track
4 corners (all together)- Burpes or Dive bomb merkins at center 25 squats 1 burpee 25 Bunny hops 2 burpees 25 Merkins 3 burpees 25 jump squats 4 burpees
Back to Pavilion
Stair work Bunny hop Bunny hop 2 stair Hop left foot/ hop right Bunny hop 3 stairs
1 more loop
MARY: yeah we did a bunch
ANNOUNCEMENTS: nothing COT: thanks for the opportunity to lead Good group of guys and then OT finally showed up half way in. We were told he wasn’t that late because he was at 51 and strawberry at 5:30….so close. Once he found us he jumped in
Lots of work put in, I don’t see this crew much, but always getting after it.

Hair burner inferno

Date: 2024-03-14 AO: shield Q: Rousey PAX: Bombay, Pilgrim, ToeJam, Cooter2 FNGs: None COUNT: 5 Regular stretches .
Ran with Sand bags, worked out with weight plates , destroyed the pax with hair burners , and lastly I finished them with alternating jumping lunges plus jumping burpee .

Morning Fartlek

Date: 2024-03-16 AO: _sob Q: Carny PAX: snowflake, Rehab, Rousey, f3bigtuna, lex_luthor, ToeJam, Dr Toot FNGs: None COUNT: 8
WARMUP: standard THE THANG: one to two sets of work every 1/8 mile. Full body work. MARY: ANNOUNCEMENTS: COT:

Return of the Olaf

Date: 2024-03-16 AO: _sob Q: soft_pretzel PAX: Odd Job, Olaf, war_eagle FNGs: None COUNT: 4
WARMUP: mosey to the parking lot formerly known as Thai First. 20 SSH, 15 IW, 10 windmills, 10 merkins. All IC THE THANG: playground: do as many pull-ups as you can, then that number x 5 of plank jacks. Repeat for 5 sets, then big boy sit-ups. Target lot and grab a cinder block. 3 sets each of presses, curls, and tricep extensions in between 25 yard down and back “sprints.” Mosey to the low wall for 10 get ups on the wall, peoples chair, 5 more get ups. AYG to the top of the hill, 20 merkins. Mosey home with multiple stops for merkins and Mary. Close with People’s Donkey Balls to the wall 2 sets. MARY: ANNOUNCEMENTS: COT: good times had at Chik Fila and joined by C-3PO. We debated the merits of caution versus challenge acceptance, learned why Olaf no longer rides motorcycles ( but Odd Job does), and complained a little.

Double the Fog and Double the Bells

Date: 2024-03-16 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, flipper, Mountain Momma FNGs: None COUNT: 6 Six pax descended upon the blacktop and chose to do hard things this morning. Ensconced in a warm fog, the pax flew through the prescribed weinke with aplomb. Plenty of time for extracurricular activities including snatches and yet, even more squats. Mumblechatter made the rounds as per custom including the savvy managerial moves of the Panthers, why Duke could be the dark horse to win your company’s bracket pool (Note – only a madman would do this), and the underwhelming nature of Calvary’s latest architectural exploits. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x cleans (e/s), synovial circles, 5x one-handed swings (e/s), 7x slingshots (e/w) THE THANG: 1) SLDL (3 sets) – 5x SLDL (e/s) 2) Waiters – 5x waiter carries for two tree lengths (switch hands 1/2 through) – 1x suitcase carry for two tree lengths (switch hands 1/2 through) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double squats 5) Pelosi ladder 6) Inverse Ladder (5 sets) – 5x lawnmowers (e/s) – decrease one rep each set – 10x merkins – 1x overhead press (e/s) – increase one rep each set 7) Plethora of suitcases – Suitcase carry to the line then 5x snatches (e/s) – Suitcase carry to the line then 10x goblet squats – Suitcase carry to the line then 10x 1-handed swings – Suitcase carry to the line then 10x transformer squats MARY: Quick set of glutebridges and flutter kicks ANNOUNCEMENTS: – Disappointed that Mighty Mite didn’t post so YHC couldn’t talk trash about the State/UNC game tonight…we’ll see how it goes – WTF coming up on 4/20 – Gentle reminder that Easter is coming. Make your ham selections soon! – Meditation for this week brought to you by Victor Frankl: “What man actually needs is not a tensionless state, but rather the striving and struggling for some goal worthy of him.” COT: Joined up with the pax of the Rock for COT and Jet Fuel took us out with a thoughtful prayer. Great reminder that what we experience each time we post is a true privilege. Our brothers in the community, and all men living lives of quiet desperation, badly need what we get to so effortlessly experience. Lead, invite, and reach out. You never know what another man is going through.

The Greenest of Miles

Date: 2024-03-16 AO: chicken-run Q: kid_rock , HazMat, tuck PAX: bunker, Starch, kid_rock, Cliffhanger, tuck, Damascus, wingman, Chopper, Roulette, Carb Load, C3P0, Rubbermaid, HazMat, midriff, Glidah, Huck FNGs: None COUNT: 16 Crowdsourced Slackblast. Share your highlights/lowlights below!
#CSAUP
15 pax launched from the parking lot by Pikes Nursery at 0600 in thick fog blanketing the greenway….
THE THANG
MOLESKINE

Every Rose has it’s Thorn… Axl Rose or Bret Michaels

Date: 2024-03-15 AO: kevlar Q: lex_luthor PAX: Horsehead, Orange Whip, Limey FNGs: None COUNT: 4 WARMUP: 1 mile run and 10 sloppy side straddle hops THE THANG: Limey was looking for a 0.0 workout given my past history of Q’s at Kevlar and he was disappointed to see us traveling away from launch. Orange Whip arrived in the nick of time sporting a bandana that was reminiscent of Bret Michaels from Poison or was it Axl Rose from Guns n Roses? Horsehead was not interested in the nonsense as he was sporting a serious elbow pad that looked like he had just gotten back from playing hockey at the rink. After a 1 mi run we landed at the backend of Matthews Elementary and performed 3 rounds of Merkins – with tires on either side, attempt to push off the ground and have hands land on the tires (I was not very successful) Single leg squats with 35lb kb Lunges with 40 lb sandbag Clean and Press with 50lb bar Rope climb Knees to Squat jump We were able to clear 3 rounds of the above exercises and one lap of the park before heading back to launch. MARY: nada ANNOUNCEMENTS: Waxhaw Trail Fest 4/20 – has 3mi, 4 mi and 5mi legs COT: prayers for Boondock as he got banged up and has a rib injury
Driving out of the AO I heard “Every Rose has it’s Thorn” and confirmed that was sung by Bret Michaels not Axl Rose