Quality over quantity
Date: 2025-05-13 AO: bagpipe Q: Starch PAX: kirby, Circuit City, war_eagle, Roulette, wildturkey, Pepsi, gumbo, F3 Elsa, Franky FNGs: None COUNT: 10 10 beasts rose to the occasion at Bagpipe for a shockingly rain-free workout.
I gave the heads up once we started – the goal was about quality, not quantity. We did long, slow reps that helped us feel the burn real quick. Reps like this keep you strong and help avoid injury.
2.5 miles later, the pax were better than they were when they started, and we had some decent mumble chatter along the way.
WARMUP: To the deck for WU IW Hillbilly Mtn climbers Runners Stretch
THE THANG: To Costigan Park. Did each of these below with a lap around after each exercise: 20 Dips 20 derkins 20 split squats (10ea leg) 20 step ups
Then to the deck – jogger upstairs to level 3 to avoid the traffic on the lower levels – Wall sits (1 min) x3 – Plank (1 min) – Slow merkins x15 – Slow jump squats x20 – Heels to Heaven x20 – Box Cutters x20
In between levels, we jogged, bear crawled, and/or ran backwards. We got to level 7 or so before heading back to launch
Headed down the stairs and across Ballantyne Commons to launch for a 45s plank until time was called
MARY: Throughout
ANNOUNCEMENTS: Olaf sendoff at OMB – 5/29 at 6pm Memorial Day Brew Ruck Inferno Run Mountain Rumble
COT: Citgo took us out – prayers for his neighbor Paul and Paul’s family as they lost a son in a car accident. Prayers for all the pax struggling right now.
I gave the heads up once we started – the goal was about quality, not quantity. We did long, slow reps that helped us feel the burn real quick. Reps like this keep you strong and help avoid injury.
2.5 miles later, the pax were better than they were when they started, and we had some decent mumble chatter along the way.
WARMUP: To the deck for WU IW Hillbilly Mtn climbers Runners Stretch
THE THANG: To Costigan Park. Did each of these below with a lap around after each exercise: 20 Dips 20 derkins 20 split squats (10ea leg) 20 step ups
Then to the deck – jogger upstairs to level 3 to avoid the traffic on the lower levels – Wall sits (1 min) x3 – Plank (1 min) – Slow merkins x15 – Slow jump squats x20 – Heels to Heaven x20 – Box Cutters x20
In between levels, we jogged, bear crawled, and/or ran backwards. We got to level 7 or so before heading back to launch
Headed down the stairs and across Ballantyne Commons to launch for a 45s plank until time was called
MARY: Throughout
ANNOUNCEMENTS: Olaf sendoff at OMB – 5/29 at 6pm Memorial Day Brew Ruck Inferno Run Mountain Rumble
COT: Citgo took us out – prayers for his neighbor Paul and Paul’s family as they lost a son in a car accident. Prayers for all the pax struggling right now.
Mothers Day Men
Date: 2025-05-13 AO: soccer Q: Orange Whip PAX: Mile High, jrr_tolkien, National Treasure, Kellen Dargle, Orange Whip, Mr Brady, Tush, Pearce FNGs: 2 Tush, Pearce COUNT: 8 7 dedicated husbands and 1 dedicated son spent the early morning of Mother’s Day making sure our bodies were physically fit and primed to be the strong, attractive and manly men they expect of us.
Yes, breakfast in bed may have been nice, but all men know that the weak effeminate male that brings flowers (last minute from Harris Teeter nonetheless) is never going to win the hearts of the woman who longs for the masculine hero of her dreams that walks through the front door wearing rubber pellet filled soccer cleats, soaked with rain, blood, sweat and broken dreams of what could have been – “if coach had just put me in, we could have won states”.
To the 8 of us still keeping the Roman Empire alive in our dreams, I salute you.
Yes, breakfast in bed may have been nice, but all men know that the weak effeminate male that brings flowers (last minute from Harris Teeter nonetheless) is never going to win the hearts of the woman who longs for the masculine hero of her dreams that walks through the front door wearing rubber pellet filled soccer cleats, soaked with rain, blood, sweat and broken dreams of what could have been – “if coach had just put me in, we could have won states”.
To the 8 of us still keeping the Roman Empire alive in our dreams, I salute you.
the Bull Ring is not “in nature”
Date: 2025-05-13 AO: swift Q: bratwurst PAX: citgo, frasier, Hippie, fleetwood, teddyf3, Moth, tagalong, Brisket FNGs: None COUNT: 9 WARMUP: 10min mosey to the Bull Ring’s putting green. Dynamic exercises for warm up. THE THANG: 800 m, which is one time around the bullring from stop sign to stop sign, at your 3K race-pace. 3K race pace simulates VO2 max, which is the level that you can run just below your maximum heart rate. If you finish each interval in zone 5, then you’re doing it right. Recovery was two and a half minutes, or down around the putting green and back to the start, doing the next interval in the opposite direction. Repeat for the goal of six total intervals.
Citgo and Frasier were out front (not sure if it was because they were shirtless, or just quicker than the rest), but they used the extra time at the end to gather the pax and motivate.
ANNOUNCEMENTS: The Three Amigos, led by Tagalong 💩🧻, will have the Q next week for a continuation of the VO2 max effort with slightly longer intervals.
COT: Citgo took us out, keeping his neighbor Paul and our thoughts and prayers with the loss of their high school graduate in a very recent car accident.
Citgo and Frasier were out front (not sure if it was because they were shirtless, or just quicker than the rest), but they used the extra time at the end to gather the pax and motivate.
ANNOUNCEMENTS: The Three Amigos, led by Tagalong 💩🧻, will have the Q next week for a continuation of the VO2 max effort with slightly longer intervals.
COT: Citgo took us out, keeping his neighbor Paul and our thoughts and prayers with the loss of their high school graduate in a very recent car accident.
45lb x2
Date: 2025-05-13 AO: skunk-works Q: Header PAX: Mountain Momma, Smokey FNGs: None COUNT: 3 WARMUP: THE THANG: Only 3 pax, but 2 45lb bells and 2 45lb plates = lots of farmers carries
Mosey to the dry weather facility, 1 pax carries to the 2nd berm and back, other 2 Mary. Cycle through 3 or 4 rounds. Lap
Carries back to launch. Lap
About 20 yards between 2 pax with the 3rd doing farmers carries, exercises in between. Rinse and repeat
Finish with 90 seconds of swings MARY: ANNOUNCEMENTS: COT: Prayers for Jordan, Paris and baby Rhodes born at 2lbs 7 ozs, 3 months premie. Monique battling a terrible disease Praise for Amy’s brain tumor healing, Headers (and all) recent college graduate and the blessings of a loving family
Mosey to the dry weather facility, 1 pax carries to the 2nd berm and back, other 2 Mary. Cycle through 3 or 4 rounds. Lap
Carries back to launch. Lap
About 20 yards between 2 pax with the 3rd doing farmers carries, exercises in between. Rinse and repeat
Finish with 90 seconds of swings MARY: ANNOUNCEMENTS: COT: Prayers for Jordan, Paris and baby Rhodes born at 2lbs 7 ozs, 3 months premie. Monique battling a terrible disease Praise for Amy’s brain tumor healing, Headers (and all) recent college graduate and the blessings of a loving family
The Haze Triple Nickel
Date: 2025-05-13 AO: fast-twitch Q: gummy PAX: ductwork, Astro (Kyle Kirchhoff), Alf, jet_fuel, marge, deep_dish FNGs: None COUNT: 7 WARMUP: mosey to the “top” of Rising Meadow. There was some debate about which light post was the top. THE THANG: Triple Nickel from there to the bottom of Windbluff. Merkins at the top. Jump squats at the bottom. Alf and Astro got all five rounds in. Most of the rest of us got 4.5. MARY: ANNOUNCEMENTS: Twitchiversary next week. 12 years of FT. Maybe summer hours will end someday. COT: Ductwork sent us out into the world begin the safe cocoon of the Crunch parking lot.
Motorboatin’
Date: 2025-05-13 AO: falcon-crest Q: Motorboat PAX: Huddle House, Emoji, puddin_pop, Bootlegger, semi-gloss, Motorboat, Limey FNGs: None COUNT: 7 WARMUP: lower lot for SSH, Sharon Towers, Murkins etc THE THANG: Loops around HT with stations at cul-de-sac, fountain and HT. MARY: take it to the bank ANNOUNCEMENTS: Brew Ruck on Memorial Day COT: Emoji
Deluge of Rain
Date: 2025-05-12 AO: firestarter Q: wingman PAX: kirby, Point Break, Hawkeye, Franky FNGs: None COUNT: 5 430 the weather was super sketchy, YHC couldnt decide if the noise he heard was the rain or the sound machine. It was the rain. 530 dressed in everything but gollashes we took off. Jackets were left behind and we put in the hard work.
Point Break said it well. 62 degrees and Glorious, bring it!
WARMUP: SSH, IW, Windmill, Potato Pickers (Hippie) THE THANG: 5 Overhangs and a Lap around the back of Target. 3 times – 5 burpees – 10 Mountain Climbers – 15 Merkins – 20 Squats – 25 LBC – 30 Lunges
On the 3rd Lap stop for Some Cinder Work. 3 Times – 10 Curls – 10 Presses – 10 Tricep Extensions – 10 Bent-over Rows – 10 Squats
Finish the Loop and mosey Home
MARY: 2 min. Starting Position is 6 inches. – Dolly – Flutter – Rosalita – Heels to Heaven
ANNOUNCEMENTS: – Yacht Rock at the Amp this week. COT: – Thankful for this life, the ups and downs, the good, the bad. – Thankful for this group and those that got out of bed this morning despite the weather. We were left mostly untouched.
Point Break said it well. 62 degrees and Glorious, bring it!
WARMUP: SSH, IW, Windmill, Potato Pickers (Hippie) THE THANG: 5 Overhangs and a Lap around the back of Target. 3 times – 5 burpees – 10 Mountain Climbers – 15 Merkins – 20 Squats – 25 LBC – 30 Lunges
On the 3rd Lap stop for Some Cinder Work. 3 Times – 10 Curls – 10 Presses – 10 Tricep Extensions – 10 Bent-over Rows – 10 Squats
Finish the Loop and mosey Home
MARY: 2 min. Starting Position is 6 inches. – Dolly – Flutter – Rosalita – Heels to Heaven
ANNOUNCEMENTS: – Yacht Rock at the Amp this week. COT: – Thankful for this life, the ups and downs, the good, the bad. – Thankful for this group and those that got out of bed this morning despite the weather. We were left mostly untouched.
We did not melt
Date: 2025-05-12 AO: blakovery Q: frasier PAX: gumbo, Polly FNGs: None COUNT: 3 WARMUP: THE THANG: we introduced a new route. We talked about the current housing market and the difference between playgrounds when we were kids versus today. MARY: ANNOUNCEMENTS: COT:
Refreshing Rain
Date: 2025-05-12 AO: base-camp Q: O’Tannenbaum PAX: Mr. Magoo, thunder_road, Pilgrim, Smash FNGs: None COUNT: 5 WARMUP: track mosey stretch THE THANG: track, merkins, RAIN, rocks, running between shelters, baseball field, RDL MARY: skull crushers, and other stuff ANNOUNCEMENTS: convergence at Calvary for Memorial Day COT: OT
I guess that’s why they call it the present
Date: 2025-05-10 AO: chicken-run Q: midriff PAX: Chopper, rock_thrill, Doublemint, turkey_leg, Swedish Chef, Rob Rosenthal – Drive By, tuck, HazMat FNGs: None COUNT: 9 SC Flyby
Today is a gift
Today is a gift