Swift Backblast
Date: 2024-09-03 AO: run Q: citgo PAX: Gump, rock_thrill, frasier, hairball, soft_pretzel, fletch, kirby, tagalong, fire_hazard, @moth @brisket FNGs: None COUNT: 11
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
224 burpees
Date: 2024-09-03 AO: bagpipe Q: Palmolive PAX: Roulette, Hawkeye FNGs: None COUNT: 3 We did 224 burpees.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
Converging with Waxhaw
Date: 2024-09-02 AO: swole Q: voodoo PAX: Mountain Momma, Unplugged, The Worm, Uncle Leo, voodoo FNGs: None COUNT: 5 Five knuckle-dragging pax made the trip down to Cuthbertson High School to join our Waxhaw brothers for their 5th anniversary convergence. Over 100 pax posted for a mix of boot camps, mountain biking, gear, and running. It was a great morning for some fellowship too with a speaker and coffeeteria.
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
Blakeovery Deuces
Date: 2024-09-02 AO: blakovery Q: midriff , fleetwood PAX: midriff, fleetwood FNGs: None COUNT: 2 5 miles through Providence Country Club. Thanks Fleetwood for showing up so I didn’t have to run alone.
kirby joined us at Starbucks for coffeeteria
Happy Labor Day
kirby joined us at Starbucks for coffeeteria
Happy Labor Day