The Scenic Route
Date: 2024-03-21 AO: _area-51 Q: Pilgrim PAX: Bombay, Carny, Cooter2, Rousey FNGs: None COUNT: 5
WARMUP: Parking lot standard side straddle hops, cherry picker and imperial walker until @Rousey showed up THE THANG: Ran close to 4 miles around Cameron Wood stopping by Pilgrim’s garden and secret passageway followed by a romantic stop at the Pond. @Rousey’s planning on bringing his buddies and dates here, hopefully not at the same time! Intermittent Murkins along the way. MARY: ANNOUNCEMENTS: COT:
WARMUP: Parking lot standard side straddle hops, cherry picker and imperial walker until @Rousey showed up THE THANG: Ran close to 4 miles around Cameron Wood stopping by Pilgrim’s garden and secret passageway followed by a romantic stop at the Pond. @Rousey’s planning on bringing his buddies and dates here, hopefully not at the same time! Intermittent Murkins along the way. MARY: ANNOUNCEMENTS: COT:
OG DT numbers
Date: 2024-03-21 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), bratwurst, Cheese Curd, flipper, frasier, grasshopper, Gump, hairball, Polly, retread, voodoo, fleetwood, fletch, bunker FNGs: None COUNT: 14
WARMUP: 0500 prerun THE THANG: 1 Pax for the track, 2 Pax for the intervals, and 11 for varying paces around the villages circuit. Good prerun showing to boot. MARY: who dat ANNOUNCEMENTS: WTF, Savage Race, Goruck lite? I dunno see CheeseCurd COT: YHC took us out
WARMUP: 0500 prerun THE THANG: 1 Pax for the track, 2 Pax for the intervals, and 11 for varying paces around the villages circuit. Good prerun showing to boot. MARY: who dat ANNOUNCEMENTS: WTF, Savage Race, Goruck lite? I dunno see CheeseCurd COT: YHC took us out
Matthews has hills?
Date: 2024-03-21 AO: sparta Q: turkey_leg PAX: ductwork, Full House, hopper, Orange Whip, turkey_leg, Keystone FNGs: None COUNT: 6
WARMUP: Apparently the Qs admin forgot to put the date on the calendar, so he didn’t find out till he saw his name on slack the evening before. Regardless, it did t stop us from getting in some quality hillwork
THE THANG: Mosey down to Sadie and Deer Creek drive. Found a nice steep hill, time for sevens with merkins and squats. Continue up to Vinecrest, winding way through various paths and shortcuts via Greylock to the greenway.
Continue through squirrel lake park to pleasant plains to weddington for the main event: 5x 60sec hill intervals with 90sec recovery
Return back down Trade to launch point for COT with Peak51
Mileage: 6.9
Went well for a last minute Q. Keystone and Orange Whip pushing the pace up front. Full House may have had the record on the repeats for the one he did before ducking out early. Hopper and Ductwork steady bringing in the 6.
MARY: N/A ANNOUNCEMENTS: WTF COT: prayers for Sensei and Julie. Slim Fast for takeout.
WARMUP: Apparently the Qs admin forgot to put the date on the calendar, so he didn’t find out till he saw his name on slack the evening before. Regardless, it did t stop us from getting in some quality hillwork
THE THANG: Mosey down to Sadie and Deer Creek drive. Found a nice steep hill, time for sevens with merkins and squats. Continue up to Vinecrest, winding way through various paths and shortcuts via Greylock to the greenway.
Continue through squirrel lake park to pleasant plains to weddington for the main event: 5x 60sec hill intervals with 90sec recovery
Return back down Trade to launch point for COT with Peak51
Mileage: 6.9
Went well for a last minute Q. Keystone and Orange Whip pushing the pace up front. Full House may have had the record on the repeats for the one he did before ducking out early. Hopper and Ductwork steady bringing in the 6.
MARY: N/A ANNOUNCEMENTS: WTF COT: prayers for Sensei and Julie. Slim Fast for takeout.
The Whiteboard of pain showed up
Date: 2024-03-21 AO: the-phoenix Q: Franky PAX: midriff, teddyf3, Hawkeye FNGs: None COUNT: 4
WARMUP: 0.3 mile lap, 15 SSHs. 15 imperial walkers, dynamic stretching THE THANG: 9 laps (3 miles), 90 curls, 80 overheads, 70 did-the-kids, 60 American hammers (with the block),50 Superman’s, 40 pistol crunches, 30 merkins, 20 LBCs, and 20 burpees. MARY: never showed up. ANNOUNCEMENTS: Waxhaw Trail Fest 4/20. Register now. COT:
WARMUP: 0.3 mile lap, 15 SSHs. 15 imperial walkers, dynamic stretching THE THANG: 9 laps (3 miles), 90 curls, 80 overheads, 70 did-the-kids, 60 American hammers (with the block),50 Superman’s, 40 pistol crunches, 30 merkins, 20 LBCs, and 20 burpees. MARY: never showed up. ANNOUNCEMENTS: Waxhaw Trail Fest 4/20. Register now. COT:
I hope your team can score more than 14 points in a half
Date: 2024-03-20 AO: meathead Q: voodoo PAX: Soul Glo, The Worm, high_tide, flipper, Uncle Leo, voodoo FNGs: None COUNT: 6 The title of this slackblast has nothing to do with the workout and everything to do with my Hoos’ pathetic offensive display in the play-in game. Don’t talk to me about it because I’ve already moved on from March Sadness.
WARMUP: the usual SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Prying squats 5 high pulls per side Sharon Towers x 10 IC 5 snatches per side
THE THANG: per the SFG Level 1 Training Program, we performed the following: Single leg deadlifts – 3 sets of 5 per side Heavy waiter carries – 5 per side (walk to the second tree) Double cleans – 5 sets of 5 Double front squats – 5 sets of 5 (this was a crowd pleaser. Unplugged would have loved them)
MARY: we had a few minutes left, so we did the following: Elbow plank for 1:00 Leg raises with bell for counterweight x 10 Y/W for a bit Glute bridge until we ran out of time (just short of 1:00)
ANNOUNCEMENTS: WTF on 4/20 and Savage Race in June
COT: We circled up with the Anvil pax and HT took us out. Prayer requests for the Q’s Uncle Larry (passed yesterday from complications due to Parkinson’s) and his neighbor, Dan Robertson, who was recently diagnosed with Parkinson’s.
WARMUP: the usual SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Prying squats 5 high pulls per side Sharon Towers x 10 IC 5 snatches per side
THE THANG: per the SFG Level 1 Training Program, we performed the following: Single leg deadlifts – 3 sets of 5 per side Heavy waiter carries – 5 per side (walk to the second tree) Double cleans – 5 sets of 5 Double front squats – 5 sets of 5 (this was a crowd pleaser. Unplugged would have loved them)
MARY: we had a few minutes left, so we did the following: Elbow plank for 1:00 Leg raises with bell for counterweight x 10 Y/W for a bit Glute bridge until we ran out of time (just short of 1:00)
ANNOUNCEMENTS: WTF on 4/20 and Savage Race in June
COT: We circled up with the Anvil pax and HT took us out. Prayer requests for the Q’s Uncle Larry (passed yesterday from complications due to Parkinson’s) and his neighbor, Dan Robertson, who was recently diagnosed with Parkinson’s.
No Lapped Wamrap
Date: 2024-03-20 AO: _area-51 Q: poptart PAX: Alf, Orange Whip, turkey_leg, O Tannenbaum, rachel FNGs: None COUNT: 6 We repeated laps and got the main muscle groups worked out with some block work. We hit the chest, arms, legs and abs with good ol knee ups. O’T and I paced ourselves to finish at the blocks to be more efficient. We work smarter than the others, just not harder. We got 3 miles while the runners got 3.5 miles. We didn’t get lapped which means a successful Wamrap. Rachel as usually led the way but may have missed a burpee. Will have to review the tap. Turkey Leg had to use the blocks in order to reach the rafter for knee ups, which was smart thinking. Alf’s entrepreneurial spirit has him now wearing a doo rag and branching out slinging dope on the streets of Waverly now, while OW will provide the muscle. O’T and I will just watch as they go down by the TaylorMade Security guard.
Cool Runnings
Date: 2024-03-19 AO: swift Q: midriff PAX: soft_pretzel, Hippie, bratwurst, Kielbasa, Wolverine, kirby, Gump, frasier FNGs: None COUNT: 9 Run repeats in the premier parking deck: – 4x 60 seconds – 3x 90 seconds – 2x 120 seconds
1,2,3,4
Date: 2024-03-19 AO: skunk-works Q: Mountain Momma PAX: header, stonecold, ChickenWing FNGs: None COUNT: 4
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1
Chapter 8 – Wonder
Date: 2024-03-19 AO: 3rdf-timekeeper Q: Hippie PAX: bratwurst, Roulette, Gump FNGs: None COUNT: 4 Epilogue will wrap up this book next week. bratwurst will send out a thought / question for us to bring next week.
Barbarians on Bagpipe
Date: 2024-03-19 AO: bagpipe Q: wildturkey , picasso, Roulette, Rousey, Starch, Pilgrim, teddyf3 PAX: picasso, Roulette, Rousey, teddyf3, Pilgrim, Starch FNGs: None COUNT: 7 The Tales of our Barbarian Rage!
The veil between worlds thinned this morning as Wild Turkey led you warriors on a savage pilgrimage. We gathered beneath the brooding shadow of Stonehenge for a primal warm-up and a burpee descent into the fires of exertion.
Sweat slicked your brows as we charged like a barbarian horde to the parking deck. There, atop this concrete cairn, we channeled the fury of a thousand battles with Mike Tyson push-ups that would rattle the very foundations. Donkey kicks lashed out like the hooves of maddened steeds, squats mimicked the thunderous stomps of giants, and lunges tested your balance like navigating treacherous mountain passes.
The final challenge awaited! We ascended the hill in an Indian Run, a single-file serpent coiling its way upwards, a testament to our unyielding will. Returning to Stonehenge, we descended once more into the burpee inferno, purging any weakness from our primal forms.
**Words of Might:**
Heed your limits, warriors, but push them ever further! Modifications are for the weak-willed, not those who dwell in the F3. This is a test of your mettle, a forging in the fires of pain that will leave you stronger, harder, more barbarian than ever before!
**Circle of Trust:**
Gather close, brothers, and share the tales of your conquest. Let the echoes of your grunts and the tremors of the earth from your squats reverberate through the COT.
**Announcements:**
GoRuck Light April Waxhaw Trail Fest Savage Race
The veil between worlds thinned this morning as Wild Turkey led you warriors on a savage pilgrimage. We gathered beneath the brooding shadow of Stonehenge for a primal warm-up and a burpee descent into the fires of exertion.
Sweat slicked your brows as we charged like a barbarian horde to the parking deck. There, atop this concrete cairn, we channeled the fury of a thousand battles with Mike Tyson push-ups that would rattle the very foundations. Donkey kicks lashed out like the hooves of maddened steeds, squats mimicked the thunderous stomps of giants, and lunges tested your balance like navigating treacherous mountain passes.
The final challenge awaited! We ascended the hill in an Indian Run, a single-file serpent coiling its way upwards, a testament to our unyielding will. Returning to Stonehenge, we descended once more into the burpee inferno, purging any weakness from our primal forms.
**Words of Might:**
Heed your limits, warriors, but push them ever further! Modifications are for the weak-willed, not those who dwell in the F3. This is a test of your mettle, a forging in the fires of pain that will leave you stronger, harder, more barbarian than ever before!
**Circle of Trust:**
Gather close, brothers, and share the tales of your conquest. Let the echoes of your grunts and the tremors of the earth from your squats reverberate through the COT.
**Announcements:**
GoRuck Light April Waxhaw Trail Fest Savage Race