🔥 SWIFT SLACKBLAST – Week 2/3 of the Park Crossing Running Program 🔥
Date: 2025-02-18 AO: swift Q: tagalong PAX: Wolverine, frasier, Gold Digger, Focker, Brisket, soft_pretzel, fire_hazard, Gump, drive_by, Hippie FNGs: None COUNT: 11 :fire: SWIFT SLACKBLAST – Week 2/3 of the Park Crossing Crew Running Program :fire:
The math haters were out in full force today, convinced we’d be lost in Ballantyne until lunchtime. But BOOM :boom:, we stuck the landing—COT at exactly 6:15 AM. Take that, skeptics! Math > Feelings. :bar_chart::muscle:
:rocket: Today’s Workout: :man-running: +6 miles of pure :fire: :repeat: 6x 2-min runs (75 sec rest) :hourglass_flowing_sand: 2x 4-min runs (100 sec rest) :zap: Theme: Each lap faster than the last… A totally unrealistic goal, met with some wise old-man grumbling. :rolling_on_the_floor_laughing:
:boom: SWIFT > Bagpipe – 11 PAX took on the speed show vs. 10 at Bagpipe. Numbers don’t lie, gents.
:fire: Welcome first-timer Focker! Showed up thinking he was just a carpet-cleaning guru, but turns out the man’s got wheels. :racing_car::dash:
NEXT WEEK – THE FASTEST SHOW ON EARTH :circus_tent::man-running::dash:
:fire: More miles. More speed. Less excuses. :rocket: Pace ramps up. Distances increase. :roller_coaster: You will get faster. :racehorse: Bet the over. :100: Strong work by the squad: Wolverine frasier Gold Digger Focker Brisket soft_pretzel fire_hazard Gump drive_by Hippie
Lace up, fuel up, and see you next week! #MathWins #SpeedKills #TCLAPS :rocket::dash::fire:
The math haters were out in full force today, convinced we’d be lost in Ballantyne until lunchtime. But BOOM :boom:, we stuck the landing—COT at exactly 6:15 AM. Take that, skeptics! Math > Feelings. :bar_chart::muscle:
:rocket: Today’s Workout: :man-running: +6 miles of pure :fire: :repeat: 6x 2-min runs (75 sec rest) :hourglass_flowing_sand: 2x 4-min runs (100 sec rest) :zap: Theme: Each lap faster than the last… A totally unrealistic goal, met with some wise old-man grumbling. :rolling_on_the_floor_laughing:
:boom: SWIFT > Bagpipe – 11 PAX took on the speed show vs. 10 at Bagpipe. Numbers don’t lie, gents.
:fire: Welcome first-timer Focker! Showed up thinking he was just a carpet-cleaning guru, but turns out the man’s got wheels. :racing_car::dash:
NEXT WEEK – THE FASTEST SHOW ON EARTH :circus_tent::man-running::dash:
:fire: More miles. More speed. Less excuses. :rocket: Pace ramps up. Distances increase. :roller_coaster: You will get faster. :racehorse: Bet the over. :100: Strong work by the squad: Wolverine frasier Gold Digger Focker Brisket soft_pretzel fire_hazard Gump drive_by Hippie
Lace up, fuel up, and see you next week! #MathWins #SpeedKills #TCLAPS :rocket::dash::fire:
AstroTurf and red benches
Date: 2025-02-18 AO: bagpipe Q: Cheese Curd PAX: wildturkey, taggart, Starch, Pepsi, Roulette, Hawkeye, kirby, Pilgrim, madison FNGs: None COUNT: 10 WARMUP: run to a parking lot for some basic: Runners stretch, slow potato pickers, SSH and IW
Run to the AstroTurf field
THE THANG: 1 trip across the turf/ abs, 3 rounds of various exercises and a lap Burpee broad jump across the field 1) inclines x20 – step up and step down x20
Run the square Bear crawl across 2) decline -dips x20 -jump ups -box cutters
Run the square Crab walk across 3) 20 burpees -flutters -reverse lunge
Run the square Crawl Bear -literally bench press -box overs -reverse lunge
Partner wheel barrow
10 burpees and abs when we got back
MARY: we got lots!
ANNOUNCEMENTS: WTF, Jagger and 12 /13 mile ruck on Friday night 5:30 lodge COT: I took us out Lots of hard work put in, but also lots of chatter. This is hard work and even harder doing all the reps. Continue to push yourself
Run to the AstroTurf field
THE THANG: 1 trip across the turf/ abs, 3 rounds of various exercises and a lap Burpee broad jump across the field 1) inclines x20 – step up and step down x20
Run the square Bear crawl across 2) decline -dips x20 -jump ups -box cutters
Run the square Crab walk across 3) 20 burpees -flutters -reverse lunge
Run the square Crawl Bear -literally bench press -box overs -reverse lunge
Partner wheel barrow
10 burpees and abs when we got back
MARY: we got lots!
ANNOUNCEMENTS: WTF, Jagger and 12 /13 mile ruck on Friday night 5:30 lodge COT: I took us out Lots of hard work put in, but also lots of chatter. This is hard work and even harder doing all the reps. Continue to push yourself
Soul of Wealth – from “Focus on Strengths” to “Your life will be…”
Date: 2025-02-18 AO: 3rdf-timekeeper Q: bratwurst PAX: Hippie, Gump, das_boot, soft_pretzel, Pepsi, Hawkeye, frasier, Roulette, Starch, kirby, madison FNGs: None COUNT: 12 Full notes: docs.google.com/document/d/1YxAOXqeSS9ohn5RlzFKHI5mx1N5lAy9yzwRJjqQWJ5I/edit?usp=sharing
Questions for the PAX: 1. What flaws do you fixate on? 2. What negative financial experiences are you affected by? 3. What failure taught you the most? 4. Do you learn more in the wins or the losses? 5. Could you name your five closest friends?
Questions for the PAX: 1. What flaws do you fixate on? 2. What negative financial experiences are you affected by? 3. What failure taught you the most? 4. Do you learn more in the wins or the losses? 5. Could you name your five closest friends?
Where the gold at?
Date: 2025-02-18 AO: falcon-crest Q: Clover PAX: MARTA, marge, Slingshot, Snuka, jet_fuel, puddin_pop, Huddle House, Erin Brokavich, Bootlegger, deep_dish, Clover FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Resisted Snatches?
Date: 2025-02-17 AO: swole Q: Uncle Leo PAX: Unplugged, flipper, wildturkey, Starch, Toto FNGs: None COUNT: 6 WARMUP: A mix of the usual SSH, IW and ST with some Voodoo Complex(R) and lower windmill for some variety and to prep for snatches
THE THANG: 6x2es of resisted or dead stop snatches
15 min of 1 snatch and TGD every 30 seconds alt sides
50 staggered 2 HS
Carries – waiter, rack and suitcase
MARY: Hollow Body Hold and Elbow plank
ANNOUNCEMENTS: Waxhaw Trail Fest in April
COT: Thanks Unplugged for taking us out
Moleskine It was a chilly morning and all agreed that we had been suckered once again into thinking it was spring
Starch is going to to quickly outgrow his 1 bell and begin his collection
Wild Turkey reminded us that ruckers don’t need relays when discussing WTF
Unplugged thinks he saw an episode of SVU where the perpetrator was charged with Resisted Snatches
Flipper enjoyed the playlist that was remarkably similar to Guardians of the Galaxy soundtrack
Toto was given incomplete info and posted to Calvary where the other KB are held. Looking forward to him joining us next week at Swole
THE THANG: 6x2es of resisted or dead stop snatches
15 min of 1 snatch and TGD every 30 seconds alt sides
50 staggered 2 HS
Carries – waiter, rack and suitcase
MARY: Hollow Body Hold and Elbow plank
ANNOUNCEMENTS: Waxhaw Trail Fest in April
COT: Thanks Unplugged for taking us out
Moleskine It was a chilly morning and all agreed that we had been suckered once again into thinking it was spring
Starch is going to to quickly outgrow his 1 bell and begin his collection
Wild Turkey reminded us that ruckers don’t need relays when discussing WTF
Unplugged thinks he saw an episode of SVU where the perpetrator was charged with Resisted Snatches
Flipper enjoyed the playlist that was remarkably similar to Guardians of the Galaxy soundtrack
Toto was given incomplete info and posted to Calvary where the other KB are held. Looking forward to him joining us next week at Swole
Murderhorn
Date: 2025-02-17 AO: run Q: frasier PAX: bunker, Circuit City, Hippie, Polly, rock_thrill FNGs: None COUNT: 6 WARMUP: THE THANG: pretty simple today. Just ran to the murderhorn and back for a total of 5 miles. No one was lost. MARY: ANNOUNCEMENTS: COT:
Keep it moving…
Date: 2025-02-17 AO: firestarter Q: Point Break PAX: Rousey, Odd Job, Franky FNGs: None COUNT: 4 Theme for the morning was to “keep accelerating”. No stopping, no waiting, always moving.
The Thang
Slow mosey across to the medical park fountain for CoP.
· 1 Burpee OYO + SSHs x 10 · 2 Burpees OYO + Imperial Walkers x 10 · 3 Burpees OYO + Merkins x 10 · 4 Burpees OYO + Low, Slow Squats x 10 · 5 Burpees OYO + Runner’s Stretching
WAVE 1: The Decathalon · 10 Buildings line Rea Rd down the left-hand side of the parking lot. Alternating exercises x 10 at each building. Mary for the six. · Lap 1 (Down): Merkins x 10, alternating w/ LBCs x 10 · Lap 2 (Back): Lunges x 10, alternating w/ Heels2Heaven x 10 · Lap 3 (Down): Dry Docks x 10, alternating w/ Flutter x 10 (2=1) · Lap 4 (Back): Jump Squats x 10, alternating w/ Rosalitas x 10 (2=1)
Mosey back to the shopping center and get ready to run suicides in the Talbots lot.
WAVE 2: Parking lot Suicides · Starting on the curb in front of Talbots · Run to 1st lane, Big Boi Sit-ups x 5, Reverse run back to curb · Run to 2nd lane, Big Boi Sit-ups x 10, Reverse run back to curb · Run to 3rd lane, Big Boi Sit-ups x 15, Reverse run back to curb · Run to the opposite curb, Big Boi Sit-ups x 20, Reverse run back to curb · Only time for 1 set
Mosey back to launch doing bunny hops up the yoga steps and back down. Finish the time w/ Burpees x 5 and an elbow plank.
Good work by the PAX this morning. Franky was recovering from Oak Island, but he was still out there! Odd Job was his steady consistent self. Rousey has given himself one month to get ready to take back the gloom. Be prepared.
Great push out there men.
The Thang
Slow mosey across to the medical park fountain for CoP.
· 1 Burpee OYO + SSHs x 10 · 2 Burpees OYO + Imperial Walkers x 10 · 3 Burpees OYO + Merkins x 10 · 4 Burpees OYO + Low, Slow Squats x 10 · 5 Burpees OYO + Runner’s Stretching
WAVE 1: The Decathalon · 10 Buildings line Rea Rd down the left-hand side of the parking lot. Alternating exercises x 10 at each building. Mary for the six. · Lap 1 (Down): Merkins x 10, alternating w/ LBCs x 10 · Lap 2 (Back): Lunges x 10, alternating w/ Heels2Heaven x 10 · Lap 3 (Down): Dry Docks x 10, alternating w/ Flutter x 10 (2=1) · Lap 4 (Back): Jump Squats x 10, alternating w/ Rosalitas x 10 (2=1)
Mosey back to the shopping center and get ready to run suicides in the Talbots lot.
WAVE 2: Parking lot Suicides · Starting on the curb in front of Talbots · Run to 1st lane, Big Boi Sit-ups x 5, Reverse run back to curb · Run to 2nd lane, Big Boi Sit-ups x 10, Reverse run back to curb · Run to 3rd lane, Big Boi Sit-ups x 15, Reverse run back to curb · Run to the opposite curb, Big Boi Sit-ups x 20, Reverse run back to curb · Only time for 1 set
Mosey back to launch doing bunny hops up the yoga steps and back down. Finish the time w/ Burpees x 5 and an elbow plank.
Good work by the PAX this morning. Franky was recovering from Oak Island, but he was still out there! Odd Job was his steady consistent self. Rousey has given himself one month to get ready to take back the gloom. Be prepared.
Great push out there men.
Oh that’s right, I have the Q
Date: 2025-02-17 AO: base-camp Q: Emoji PAX: Mr. Magoo, Snuka, Limey FNGs: None COUNT: 4 Almost forgot, I switched with poptart and have the Base-Camp Q today
COP -Warm up Arm Circles, Imperials, monkey humpers, 3-phase one-legged squats, LBCs
THE THANG Mosey to track and join TRON on the outside lane Four Corners Corner 1- 20 Merkins Corner 2- 20 Jump Squats (run backwards to Corner 2) Corner 3- 20 Drydocks (lunch walk halfway, then run to Corner 4) Corner 4- 20 Plank Jacks Repeat x 2
Ab Destroyer Mosey to sidewalk landing in front of baseball field Partner 1 continuous exercises while Partner two runs to the end of the path by baseball fields and back (partners switch) 1. Flutters 2. Combo Dollys/Heels to Heaven 3. LBCs
Hill Walk Mosey to hill next to the restroom building Walk forwards down hill, 10 squats Walk backwards up hill, 10 merkins Repeat x 2
Burpee Suicides Run to 1st basketball hoop, 2 burpees – back Run to 2nd basketball hoop, 2 burpees -back Run to 3rd basketball hoop, 2 burpees – back Run to 4th basketball hoop, 2 burpees – back
Picnic Tables 20 stepups 20 derkins 20 dips repeat
Wall Sits Back to restroom building Wall Sits In cadence 25 Mohamad Alis 25 Arm Raises (repeat) Alternate one legged wall sits Mosey 20 yds back to Launch
ANNOUNCEMENTS:
Nothing really
COT: – Mumble chatter, best beaches in Greece, Italy, Croatia, hiking options Portugal, effects of chemo, prayers for The Worm to get through quick treatment and recovery. Somewhere between 2 and 2.5 miles
COP -Warm up Arm Circles, Imperials, monkey humpers, 3-phase one-legged squats, LBCs
THE THANG Mosey to track and join TRON on the outside lane Four Corners Corner 1- 20 Merkins Corner 2- 20 Jump Squats (run backwards to Corner 2) Corner 3- 20 Drydocks (lunch walk halfway, then run to Corner 4) Corner 4- 20 Plank Jacks Repeat x 2
Ab Destroyer Mosey to sidewalk landing in front of baseball field Partner 1 continuous exercises while Partner two runs to the end of the path by baseball fields and back (partners switch) 1. Flutters 2. Combo Dollys/Heels to Heaven 3. LBCs
Hill Walk Mosey to hill next to the restroom building Walk forwards down hill, 10 squats Walk backwards up hill, 10 merkins Repeat x 2
Burpee Suicides Run to 1st basketball hoop, 2 burpees – back Run to 2nd basketball hoop, 2 burpees -back Run to 3rd basketball hoop, 2 burpees – back Run to 4th basketball hoop, 2 burpees – back
Picnic Tables 20 stepups 20 derkins 20 dips repeat
Wall Sits Back to restroom building Wall Sits In cadence 25 Mohamad Alis 25 Arm Raises (repeat) Alternate one legged wall sits Mosey 20 yds back to Launch
ANNOUNCEMENTS:
Nothing really
COT: – Mumble chatter, best beaches in Greece, Italy, Croatia, hiking options Portugal, effects of chemo, prayers for The Worm to get through quick treatment and recovery. Somewhere between 2 and 2.5 miles
Sally Up & Basketball
Date: 2025-02-16 AO: the-rock Q: madison PAX: hopper, gummy, Alf, ductwork, Snuka, Tuna, Mr. Magoo, geraldo, marge, Rob FNGs: 1 Rob COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Singles Awareness Day (S.A.D.)
Date: 2025-02-15 AO: stonehenge Q: Cooter2 PAX: snowflake, tagalong, margo, Bombay, taggart, Moth FNGs: None COUNT: 7 February 15th is Singles Awareness Day (S.A.D.) so the Pax flew the shovel flag at half mast.
We did our best to run off those extra calories from all the valentines chocolate from the night before.
Great work out there today gentlemen. Quality mumble chatter followed by Coffeeteria afterwards.
It was an honor to lead today.
We did our best to run off those extra calories from all the valentines chocolate from the night before.
Great work out there today gentlemen. Quality mumble chatter followed by Coffeeteria afterwards.
It was an honor to lead today.