Pavilion Pounder
Date: 2024-09-13 AO: the-phoenix Q: Starch PAX: Hawkeye, FlexSealer, teddyf3, Franky, wildturkey FNGs: None COUNT: 6
WARMUP: Mosey to YMCA parking lot SSH Imperial Walker Hillbillies Merkins Calf stretch Runners stretch
THE THANG: Moseyed to the pavilion by the soccer field
Ladder work – performed the 1st exercise, jogged to the end of the sidewalk and back. Then did 1st and 2nd exercise, jog, etc. 5 – Lunges (5 each leg) 10 – Merkins 15 – Monkey humpers 20 – Squats 25 – Dips 30 – Step ups (15 each leg) 35 – LBCs
Moseyed to a side street and got 3 sets into a triple nickel with Burpees American Hammers
Headed back to launch.
MARY: Mary at the launch point called out by the PAX Freddie Mercuries Rope climbers American Hammers Air humpers Flutter kicks
midriff missed the fun but got back from his run in time for the announcements and the COT
ANNOUNCEMENTS: Blood drive Terror trails SOB date night
COT: Prayers for those impacted by the tropical storms in the gulf and the wildfires in the west.
YHC took us out. Lean on your brothers when you need – it’s what we’re here for
WARMUP: Mosey to YMCA parking lot SSH Imperial Walker Hillbillies Merkins Calf stretch Runners stretch
THE THANG: Moseyed to the pavilion by the soccer field
Ladder work – performed the 1st exercise, jogged to the end of the sidewalk and back. Then did 1st and 2nd exercise, jog, etc. 5 – Lunges (5 each leg) 10 – Merkins 15 – Monkey humpers 20 – Squats 25 – Dips 30 – Step ups (15 each leg) 35 – LBCs
Moseyed to a side street and got 3 sets into a triple nickel with Burpees American Hammers
Headed back to launch.
MARY: Mary at the launch point called out by the PAX Freddie Mercuries Rope climbers American Hammers Air humpers Flutter kicks
midriff missed the fun but got back from his run in time for the announcements and the COT
ANNOUNCEMENTS: Blood drive Terror trails SOB date night
COT: Prayers for those impacted by the tropical storms in the gulf and the wildfires in the west.
YHC took us out. Lean on your brothers when you need – it’s what we’re here for
Still recovering from Iron PAX
Date: 2024-09-13 AO: nemo-resideo Q: Roulette PAX: Odd Job, The Worm FNGs: None COUNT: 3 A leisurely 3 mile scamp through the bowl, while I’m still recovering from this week’s Iron PAX train wreck… Props to The Worm for pushing through the temptation to fart sack getting that post in, and also to Odd Job for being a staple PAX, it was a fine morning with you gents… ANNOUNCEMENTS: Sign up for the Dahlia Grove fundraiser, join kirby team. COT: bratwurst Took us out
Park Run
Date: 2024-09-13 AO: the-brave Q: bratwurst PAX: Hippie, fire_hazard, midriff, kirby, Taco_Stand, Franky, soft_pretzel FNGs: None COUNT: 8 THE THANG: A “Park Run” can mean different things. Today, we took a tour of the goballantyne.com “Parks” and other sights in the Ballantyne Corp Park including apiaries, ponds, and fitness trails. At most parks, we did 1:00 of an exercise from the “build your running body” weinke.
Our route: www.strava.com/activities/12399454523
Our exercises: 1. Gragg/Woodward square – Inchworm Plank 1. *Ballantyne Backyard 1. Dalton Green – Burp Mountain Climbers – midriff has :rabbit2: hops and wanted to use them here, too bad just burps and not Burpees 2. Costigan Park – Scorpion Fighter – Hippie found us here :world_map: 3. Horton Park – Side Plank with Leg Lift – weak hips don’t lie! 1. *Brixham Park Apiary – kirby noted that fences don’t stop :bee: 1. Brixham Park – Curtsy Lunge Hop – :ballet_shoes: :dancers: 2. Legacy Park – Makhtar N’Diayes – :muscle: poor Franky elbows – got to learn to cushion those things! 3. Cullman Park – Lateral Hops – some have more length than others. fire_hazard girth came into play here. 4. Our Park – Windshield Wipers – luxury grass for the six 5. Knotts Green :golf: – Plank Rotation – Fix your divots! 6. Patrick Park – Single Leg Deadlift – getting too easy! tried to avoid soft_pretzel :poop: while in this area 1. *Greenway – quick u-turn 1. *Fit Trail 1. *Ballantyne Pond – Marching Bridge – :peach: is feeling it 1. Stream Park – Superman Plank (waiting for light) – long light :traffic_light: had to show off for :car: :blue_car:
Met Franky 4mi minimum with 10min to go. All really had to push to make it back to COT, and we were just 1:30 over arriving back at 0631.
Great to see Taco_Stand on the pre-run (didn’t catch the new Brave start time of 0530) and have him back out!
Called out “kirby…curb” all morning as we cut through parking lots.
ANNOUNCEMENTS: – Roulette Cheese Curd wildturkey and one other PAX (cobains!) are rucking at King’s Mountain this weekend. Push hard gents!
Our route: www.strava.com/activities/12399454523
Our exercises: 1. Gragg/Woodward square – Inchworm Plank 1. *Ballantyne Backyard 1. Dalton Green – Burp Mountain Climbers – midriff has :rabbit2: hops and wanted to use them here, too bad just burps and not Burpees 2. Costigan Park – Scorpion Fighter – Hippie found us here :world_map: 3. Horton Park – Side Plank with Leg Lift – weak hips don’t lie! 1. *Brixham Park Apiary – kirby noted that fences don’t stop :bee: 1. Brixham Park – Curtsy Lunge Hop – :ballet_shoes: :dancers: 2. Legacy Park – Makhtar N’Diayes – :muscle: poor Franky elbows – got to learn to cushion those things! 3. Cullman Park – Lateral Hops – some have more length than others. fire_hazard girth came into play here. 4. Our Park – Windshield Wipers – luxury grass for the six 5. Knotts Green :golf: – Plank Rotation – Fix your divots! 6. Patrick Park – Single Leg Deadlift – getting too easy! tried to avoid soft_pretzel :poop: while in this area 1. *Greenway – quick u-turn 1. *Fit Trail 1. *Ballantyne Pond – Marching Bridge – :peach: is feeling it 1. Stream Park – Superman Plank (waiting for light) – long light :traffic_light: had to show off for :car: :blue_car:
Met Franky 4mi minimum with 10min to go. All really had to push to make it back to COT, and we were just 1:30 over arriving back at 0631.
Great to see Taco_Stand on the pre-run (didn’t catch the new Brave start time of 0530) and have him back out!
Called out “kirby…curb” all morning as we cut through parking lots.
ANNOUNCEMENTS: – Roulette Cheese Curd wildturkey and one other PAX (cobains!) are rucking at King’s Mountain this weekend. Push hard gents!
epic collapse by yella
Date: 2024-09-13 AO: ufo-ultimatefriz Q: MARTA PAX: Yeti, Shank, Steve Hall, Victoria, Paris, David Baker, Broken Arrow, Zipper, Crawdad, MARTA, Suey, biden FNGs: 1 biden COUNT: 12 Yellow up big until fresh meat went down. Hurt. Epic collapse and failure.
Slackbast to track attendance
Slackbast to track attendance
FunFriday the 13th
Date: 2024-09-13 AO: joust Q: Focker PAX: Focker, Header, spackles, ductwork FNGs: None COUNT: 4
WARMUP: Nada… we jumped right in. THE THANG: Focker led the off campus field trip to new Joust territory. Cadence was rusty and a “hidden” triple nickel was the theme of the morning. Merkins, CDDs, Squats, Monkey Humpers, more Merkins. Returned back to campus for some partner work in the bleachers and at the stairwell. Excellent mumblechatter about weddings, Tua, time zone differences, code brown, and The Lodge. Just under 3 miles… nice work men. MARY: Heels to Heaven, American Hammer, Elbow Plank ANNOUNCEMENTS: Blood drive in Oct courtesy of MARTA COT: Combined with the Frisbee Boys
WARMUP: Nada… we jumped right in. THE THANG: Focker led the off campus field trip to new Joust territory. Cadence was rusty and a “hidden” triple nickel was the theme of the morning. Merkins, CDDs, Squats, Monkey Humpers, more Merkins. Returned back to campus for some partner work in the bleachers and at the stairwell. Excellent mumblechatter about weddings, Tua, time zone differences, code brown, and The Lodge. Just under 3 miles… nice work men. MARY: Heels to Heaven, American Hammer, Elbow Plank ANNOUNCEMENTS: Blood drive in Oct courtesy of MARTA COT: Combined with the Frisbee Boys
Feeling Blue
Date: 2024-09-12 AO: peak-51 Q: Spammer PAX: Spammer, lois, gullah, beaver FNGs: None COUNT: 4 PRERUN: Spammer, Sensei, Insomniac 5k @0450 prior to peak-51 WARMUP: Walked down the parking lot over to Matthews Christian Library THE THANG: 40ish minutes of HiiT with way too many merkins. This morning’s playlist was 100% Bluegrass. MARY: Met up with Full House since he was the only one at sparta today. ANNOUNCEMENTS: Nope COT: Spammer
BRR recovery and coffee
Date: 2024-09-12 AO: sparta Q: Full House PAX: Full House FNGs: None COUNT: 1
WARMUP: Since it was only myself, just did some light stretching THE THANG: tempo @ 8 min pace with slow rest runs in between MARY: meeting up with peak ANNOUNCEMENTS: COT:
WARMUP: Since it was only myself, just did some light stretching THE THANG: tempo @ 8 min pace with slow rest runs in between MARY: meeting up with peak ANNOUNCEMENTS: COT:
No more Mr. Nice Guy
Date: 2024-09-11 AO: meathead Q: voodoo PAX: Unplugged, voodoo, Soul Glo, Uncle Leo, MARTA, flipper, The Worm FNGs: None COUNT: 7 The Q rolled in with about a minute to spare and 5 pax were waiting at Calvary. The Work pulled up as I was unloading my car.
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
9-11
Date: 2024-09-11 AO: the-maul Q: kirby PAX: war_eagle, wingman, Odd Job, super trooper, midriff, teddyf3, madison, ToeJam FNGs: None COUNT: 9 Very little on the news about 9-11. Overshadowed by political rhetoric. No win politics. Lots of reasons to be down. But today yhc wanted to remember and be thankful for the things that make us smile and those people who support us. WARMUP: 9-11 of different of called exercises. THE THANG: 9 runs on the Murderhorn with 11 Merkins at top and bottom. Only Toe Jam finished. The rest of us got 7 or 8. MARY: Wingman called some ANNOUNCEMENTS: October 6-12 3K miles challenge COT: Thank you. May God bless the United States. #neverforget
IPC week 1
Date: 2024-09-11 AO: sacs Q: Cheese Curd PAX: Roulette, gummy, wildturkey, geraldo FNGs: None COUNT: 5
WARMUP: 1 ruck around the track and 2 laps after we finished THE THANG: Week 1- 11’s 3 Burpee buy-in 10 thrusters – 1 of 5 exercises below/ 30 yards out – 1 merkin 9/2, 8/3, 7/4…..etc Every 4 mins – 3 burpees and then continue Exercises out 30 yrs and back 1) bear crawl 2) lunge 3)burpee broad jump 4)run 5)murder bunny/ reverse murder bunny repeat
MARY: 3 min of Mary to finish the hour ANNOUNCEMENTS: blood drive COT: 9/11 today -23 years ago
WARMUP: 1 ruck around the track and 2 laps after we finished THE THANG: Week 1- 11’s 3 Burpee buy-in 10 thrusters – 1 of 5 exercises below/ 30 yards out – 1 merkin 9/2, 8/3, 7/4…..etc Every 4 mins – 3 burpees and then continue Exercises out 30 yrs and back 1) bear crawl 2) lunge 3)burpee broad jump 4)run 5)murder bunny/ reverse murder bunny repeat
MARY: 3 min of Mary to finish the hour ANNOUNCEMENTS: blood drive COT: 9/11 today -23 years ago