Couples Skate
Date: 2025-03-12 AO: wamrap Q: Alf PAX: Alf, Horsehead, O’Tannenbaum, double_e, Reggie (Atlanta) FNGs: None COUNT: 5 5 men showed up for a nice morning or WAMRAP including Reggie the Atlien. Horsehead informed me I would be working out alone while the other couples paired off. Horsehead and Double E were in the middle reminiscing of the days when Outland at Sun Valley high was the premier (only) union county workout. In the back O’T and Reggie were trying to sell each other questionable investment deals and debating what type of bourbon leads to more yes’s on the sales pitch. O’T with the take out.
Spring Audit- Management onsite
Date: 2025-03-12 AO: sacs Q: Cheese Curd PAX: wildturkey, Orange Whip, geraldo, Emoji FNGs: None COUNT: 5 WARMUP: walk to the track and get 3/4 lap
THE THANG: the plan was simple on paper. We had a sandbag and rucks on for everything
10 weighted burpees w/ sandbag -right drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Shoulder to Shouder SB presses -sandbag bear crawl forward Lunge walk across the field w/ SB and Ruck
Take a lap- minus sandbag
10 weighted burpees w/ sandbag -Left drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Over the Shoulder sandbag -sandbag bear crawl backward Lunge walk across the field w/ SB and Ruck
Mary: w/ SB – flutter sandbag press, American hammer and big boy sit up
Walk lap back to pavilion
20 move shoulder to shoulder and flutter presses
MARY: see above
ANNOUNCEMENTS: WTF, blood drive
COT: I took us out and the theme was trying new things
First, kudos to Site FNG Orange Whip. As here makes his tour around all the sites, he stopped off on the wrong day at SACS. Dressed in a muscle shirt, was he truly ready?! He was and killed it
Geraldo commented that we should do burpees with ruck and sand back and then proceeded to do neither
Wild Turkey brought out the 60 and wasn’t complaining. Well, he did threaten my life if we tried to do another round
Emoji was gutting it out. Welcome back to SACS. He doesn’t know where the 18hrs box is, so he may have received some extra credit.
That was a shoulder and arm smoker. Your welcome.
THE THANG: the plan was simple on paper. We had a sandbag and rucks on for everything
10 weighted burpees w/ sandbag -right drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Shoulder to Shouder SB presses -sandbag bear crawl forward Lunge walk across the field w/ SB and Ruck
Take a lap- minus sandbag
10 weighted burpees w/ sandbag -Left drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Over the Shoulder sandbag -sandbag bear crawl backward Lunge walk across the field w/ SB and Ruck
Mary: w/ SB – flutter sandbag press, American hammer and big boy sit up
Walk lap back to pavilion
20 move shoulder to shoulder and flutter presses
MARY: see above
ANNOUNCEMENTS: WTF, blood drive
COT: I took us out and the theme was trying new things
First, kudos to Site FNG Orange Whip. As here makes his tour around all the sites, he stopped off on the wrong day at SACS. Dressed in a muscle shirt, was he truly ready?! He was and killed it
Geraldo commented that we should do burpees with ruck and sand back and then proceeded to do neither
Wild Turkey brought out the 60 and wasn’t complaining. Well, he did threaten my life if we tried to do another round
Emoji was gutting it out. Welcome back to SACS. He doesn’t know where the 18hrs box is, so he may have received some extra credit.
That was a shoulder and arm smoker. Your welcome.
Not a Tour
Date: 2025-03-12 AO: the-maul Q: kirby PAX: Benny, patent_pending, ToeJam, midriff, Odd Job, super trooper FNGs: None COUNT: 7 WARMUP: on the go THE THANG: Well not what I planned but what everyone needed! Glad to see Benny out in the gloom! Thanks Toejam for the extra weight! MARY: ANNOUNCEMENTS: COT:
Not running on the Bullring
Date: 2025-03-11 AO: swift Q: voodoo PAX: soft_pretzel, tagalong, Wolverine, Brisket, midriff, drive_by, bratwurst, frasier, Moth FNGs: None COUNT: 9 Today was the second week of Flipper’s program focusing on building your “kick” at the end of a race, which is honestly something I struggle with. It’s mostly mental so getting these reps in is helpful. The temps were perfect for running. Cool but not cold.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
how about a beat down?
Date: 2025-03-11 AO: skunk-works Q: Mountain Momma PAX: lois FNGs: None COUNT: 2 WARMUP: THE THANG: 80s workout mix locked in – the Bon Jovi song from Spaceballs leading us out. The beat down was almost Barf worthy
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
How about them politics?
Date: 2025-03-11 AO: falcon-crest Q: hopper PAX: MARTA, hopper, marge, puddin_pop, Clover, Huddle House, Slingshot, Emoji, gummy, jet_fuel, Bootlegger FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Higher You Go the Less It Smells Like Pee
Date: 2025-03-11 AO: bagpipe Q: war_eagle PAX: Rousey, Hawkeye, Cheap Seats, Pepsi, The Map FNGs: 1 The Map COUNT: 6 WARMUP: Mosey to the Ballantyne Village parking garage and down to the 1st floor for standard COP. THE THANG: A little Paula Abdul up and down the parking garage. We did merkins and flutter at Floor 1 then ran up 2 flights of stairs to Floor 3. There we did the same merkins and flutter. Then down to Floor 2 for a variation of merkins and abs then up 2 flights to Floor 4…you get the picture all the way up to the top at Floor 8. Merkin variations included diamond, wide armed, Carolina Dry Docks, right and left arm offset. Mary included dying cockroaches, LBC, J-Lo, big boys, boxcutter.
It was noted that the stairwell at BV smells like urine but the higher floors we went to the air seemed to clear. I guess if you are going to pee in the BV stairwell you are supposed to do it on the bottom floors.
Welcome FNG “The Map” who was named b/c he has lived in multiple countries and even ran across the country of Bahrain. The name Dora was taken thus he was dubbed “The Map”. He is Hawkeye’s 2.0’s roommate at VMI. Let’s just say he had no problem with the workout.
Although Cheap Seats intended to do Swift and we were option B he put in work and crushed it. Join us at a bootcamp anytime.
Pepsi has become a posting machine and it shows. He will be doing Spartan races soon.
Rousey and Hawkeye are cooking up a co-Q between the both of them that they promise to be savagely epic.
MARY: A lot, throughout. Rousey and I agreed that core and abs don’t get enough attention paid to them at workouts. ANNOUNCEMENTS: – WTF on 4/12. – See midriff for details on the Green Mile in Pineville. COT: YHC took us out.
It was noted that the stairwell at BV smells like urine but the higher floors we went to the air seemed to clear. I guess if you are going to pee in the BV stairwell you are supposed to do it on the bottom floors.
Welcome FNG “The Map” who was named b/c he has lived in multiple countries and even ran across the country of Bahrain. The name Dora was taken thus he was dubbed “The Map”. He is Hawkeye’s 2.0’s roommate at VMI. Let’s just say he had no problem with the workout.
Although Cheap Seats intended to do Swift and we were option B he put in work and crushed it. Join us at a bootcamp anytime.
Pepsi has become a posting machine and it shows. He will be doing Spartan races soon.
Rousey and Hawkeye are cooking up a co-Q between the both of them that they promise to be savagely epic.
MARY: A lot, throughout. Rousey and I agreed that core and abs don’t get enough attention paid to them at workouts. ANNOUNCEMENTS: – WTF on 4/12. – See midriff for details on the Green Mile in Pineville. COT: YHC took us out.
Was it Matthew McConaughey or Turkey Leg
Date: 2025-03-11 AO: fast-twitch Q: Cheese Curd PAX: turkey_leg, Joker, wildturkey, Alf, retread, geraldo, hairball FNGs: None COUNT: 8 6.4ish mile unless you run with Alf who wanted a little more and YHC was dragged along for +7
Group got spread out
Geraldo was seen doing laps to get 6
Joker doing joker things, never to be seen again
Turkey Leg circled back and gave us his best Matthew McConaughey- Hey, Hey
Wild Turkey didn’t get lost
Astro and Hairball ran together
Retread grinding
Some long uphill runs.
Group got spread out
Geraldo was seen doing laps to get 6
Joker doing joker things, never to be seen again
Turkey Leg circled back and gave us his best Matthew McConaughey- Hey, Hey
Wild Turkey didn’t get lost
Astro and Hairball ran together
Retread grinding
Some long uphill runs.
Paperjam route
Date: 2025-03-10 AO: run Q: frasier PAX: bunker, hairball, kirby, Polly, wingman FNGs: None COUNT: 6 WARMUP: THE THANG: polly and Hairball ran 800s while the rest of us did the Paperjam route. MARY: ANNOUNCEMENTS: COT:
Silent Night/Morning
Date: 2025-03-10 AO: _area-51 Q: Point Break PAX: Mr. Magoo, thunder_road, O’Tannenbaum, Rousey, Erin Brokavich, Limey FNGs: None COUNT: 7 The Thang
Quick lap around the bus lot and circle up at the front of the school.
Warm-Up Exercises in cadence: · SSH x 15 · Hillbillies x 15 · Merkins x 15 · Runner’s Stretches · LSS x 15
Mosey pace down to Rosecliff Dr. (Burpees x5 at each speed bump)
WAVE 1: Triple Dime on Rosecliff Dr. · @ Bottom do 10 CDDs · @ Top do 10 Squats
WAVE 2: Merkin Clock Set · Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand) · Starting @ 12 o’clock, 5 Merkins (OYO, hold plank position until everyone is done) · Repeat @ 3 o’clock, 6 o’clock, 9 o’clock
Mosey back up to Fairway Downs Ct.
WAVE 3: Partner Up · P1 completes called exercise while P2 runs to the cul-de-sac and back · When P2 returns, flapjack · Exercise 1: LBCs · Exercise 2: Flutter Kicks · Exercise 3: Ankle Biters
Indian Run back to school and circle up @ the rock pile. Pick your poison.
WAVE 4: Rock Set · Curls, Chest Press, and Triceps x 10 | 15 | 20 · American Hammers w/ Rocks x 15 · Skull Crushers x 15
Mosey back to Launch Point, Burpees x 5 OYO.
Called time and COT.
Moleskin – Quiet morning out there. Everyone was putting in the work and having dialogue in their own heads. That, or the time change had everyone still wishing for the fartsack.
Quick lap around the bus lot and circle up at the front of the school.
Warm-Up Exercises in cadence: · SSH x 15 · Hillbillies x 15 · Merkins x 15 · Runner’s Stretches · LSS x 15
Mosey pace down to Rosecliff Dr. (Burpees x5 at each speed bump)
WAVE 1: Triple Dime on Rosecliff Dr. · @ Bottom do 10 CDDs · @ Top do 10 Squats
WAVE 2: Merkin Clock Set · Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand) · Starting @ 12 o’clock, 5 Merkins (OYO, hold plank position until everyone is done) · Repeat @ 3 o’clock, 6 o’clock, 9 o’clock
Mosey back up to Fairway Downs Ct.
WAVE 3: Partner Up · P1 completes called exercise while P2 runs to the cul-de-sac and back · When P2 returns, flapjack · Exercise 1: LBCs · Exercise 2: Flutter Kicks · Exercise 3: Ankle Biters
Indian Run back to school and circle up @ the rock pile. Pick your poison.
WAVE 4: Rock Set · Curls, Chest Press, and Triceps x 10 | 15 | 20 · American Hammers w/ Rocks x 15 · Skull Crushers x 15
Mosey back to Launch Point, Burpees x 5 OYO.
Called time and COT.
Moleskin – Quiet morning out there. Everyone was putting in the work and having dialogue in their own heads. That, or the time change had everyone still wishing for the fartsack.