No Beach. :/
Date: 2024-07-25 AO: the-phoenix Q: wildturkey PAX: Rudy, frehleys_comet, kirby, Starch, teddyf3 FNGs: None COUNT: 6 WARMUP: Standard fare – Side Straddlers Imperial Walkers Squats ‘mericans Plank jacks
THE THANG: We ran to to Willow Rock neighborhood to find a lake. Couldn’t find the path. Run up and down a hill instead. Along the way we stopped various times for 40-30-20-10 exercise ladders. MARY: Lots along the way and finished with backscratchers, windshield wipers and flutter ANNOUNCEMENTS: Brolympics in Waxhaw Date Night at OMB this SAT!!
COT: We’re grateful for old friends – literally and figuratively
THE THANG: We ran to to Willow Rock neighborhood to find a lake. Couldn’t find the path. Run up and down a hill instead. Along the way we stopped various times for 40-30-20-10 exercise ladders. MARY: Lots along the way and finished with backscratchers, windshield wipers and flutter ANNOUNCEMENTS: Brolympics in Waxhaw Date Night at OMB this SAT!!
COT: We’re grateful for old friends – literally and figuratively
Tres PAX for a trio of triple nickels
Date: 2024-07-25 AO: _area-51 Q: Circuit City PAX: Snuka, ToeJam FNGs: None COUNT: 3 Just a good ol’ fashion bootcamp. Good work men! WARMUP: SSH, Moroccan NC, LSS, Mountain climbers, runners stretch THE THANG: mosey down the school to set up three separate triple nickels: Round 1: 10 merkins and 10 big boy sit-ups Round 2: 10 dry docks and 10 heals to heaven Round 3: 10 varied merkins and 10 jump squats MARY: dealers choice back at launch ANNOUNCEMENTS: Bro stuff down in Waxhaw on Saturday. COT: YHC took us out
Harder than it looked on paper
Date: 2024-07-24 AO: meathead Q: voodoo PAX: Emoji, flipper, MARTA, Uncle Leo, Unplugged, voodoo FNGs: None COUNT: 6 6 pax circled up in the damp but not super hot gloom this morning at Calvary. The Q was tired and wanted to talk about his feelings, but these are hard men that don’t have feelings, so we decided to lift instead.
WARMUP: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Unweighted prying squats Arm circles and flapping
THE THANG: Workout 2 of Week 8 of the KBOMG 3 program by Joe Daniels.
Double clean and squat – 1 rep every :30 for 12:00
8 sets of single bell work (change sides each round): :10 clean and press AMRAP :15 goblet squat AMRAP :20 2 handed swings AMRAP Rest :45-1:00, depending on how winded the Q was
5 sets of double clean and jerk/push press :30 AMRAP (~8 reps)
2 sets of 4 reps of the following single bell work (switching sides each set): 1 swing 1 high pull 1 racked squat
MARY: no time
ANNOUNCEMENTS: 1) 3rd F at Starbucks at 0630 on Wednesdays 2) Mental Toughness webinar series led by Dosey Doe and Astro Monday nights in August at 8pm 3) Waxhaw is hosting Brolympics this Saturday
COT: with the Anvil pax. Puddin Pop (Anvil Q) took us out. Prayers for Unplugged’s sister, ABBA’s family as they head back to Thailand for 2 more years, and Floor Slapper’s torn bicep.
WARMUP: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Unweighted prying squats Arm circles and flapping
THE THANG: Workout 2 of Week 8 of the KBOMG 3 program by Joe Daniels.
Double clean and squat – 1 rep every :30 for 12:00
8 sets of single bell work (change sides each round): :10 clean and press AMRAP :15 goblet squat AMRAP :20 2 handed swings AMRAP Rest :45-1:00, depending on how winded the Q was
5 sets of double clean and jerk/push press :30 AMRAP (~8 reps)
2 sets of 4 reps of the following single bell work (switching sides each set): 1 swing 1 high pull 1 racked squat
MARY: no time
ANNOUNCEMENTS: 1) 3rd F at Starbucks at 0630 on Wednesdays 2) Mental Toughness webinar series led by Dosey Doe and Astro Monday nights in August at 8pm 3) Waxhaw is hosting Brolympics this Saturday
COT: with the Anvil pax. Puddin Pop (Anvil Q) took us out. Prayers for Unplugged’s sister, ABBA’s family as they head back to Thailand for 2 more years, and Floor Slapper’s torn bicep.
An even 10 for Grinders and Gasers
Date: 2024-07-24 AO: anvil Q: puddin_pop PAX: Mr. Magoo, Snuka, Abba, Bananas, Focker, Erin Brokavich, Floor Slapper, Point Break, puddin_pop, Dorothy FNGs: None COUNT: 10 Just like the title says. Grinders and Gasers. You can decide who fits into which group…
Back in Town
Date: 2024-07-23 AO: swift Q: Gold Digger PAX: soft_pretzel, bratwurst, fire_hazard, midriff, citgo, Goonie FNGs: None COUNT: 7
WARMUP: Lap around the course THE THANG: 4x6min at 10k effort w/3min recoveries. Strong work put in by all in tough conditions!
WARMUP: Lap around the course THE THANG: 4x6min at 10k effort w/3min recoveries. Strong work put in by all in tough conditions!
Grizzly Bears on Strawberry Ln.
Date: 2024-07-24 AO: sacs Q: wildturkey PAX: geraldo, Roulette FNGs: None COUNT: 3 WARMUP: Ruck & sanbag carry from S. Charlotte Middle School to Fairway Downs. A little shake-out at the top. THE THANG: #1 – Carries Up and down Fairway Downs with suitcase carry, front carry and rifle carry.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
WAMRAP – nothing to do with Wham! Or lunch wraps
Date: 2024-07-24 AO: wamrap Q: Alf PAX: Alf, poptart, Horsehead, double_e, mcgee, Flatiron FNGs: None COUNT: 6 6 men came out to enjoy parking deck stairs, burpees, and the garbage dumpster side of Whole Foods.
It was moist.
Thanks to Flatiron for the takeout.
It was moist.
Thanks to Flatiron for the takeout.
Never too late to start on the summer bod
Date: 2024-07-23 AO: bagpipe Q: Starch PAX: Abba, Hawkeye, kirby, war_eagle FNGs: None COUNT: 5 WARMUP: Moseyed to the YMCA parking lot. SSH Shoulder taps Calf stretch Runners stretch Merkins
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
FastTwitch 🔥🔥
Date: 2024-07-23 AO: _area-51 Q: fleetwood PAX: Benny, Astro (Kyle Kirchhoff), turkey_leg, hopper, wildturkey, flipper, Alf, voodoo, Cheese Curd FNGs: None COUNT: 9
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q
Make the connection
Date: 2024-07-23 AO: swole Q: high_tide PAX: Uncle Leo, voodoo, flipper, ickey_shuffle, Emoji FNGs: None COUNT: 6 Kicking off the 8th and final week of the latest rainbow spreadsheet, YHC sought to distract the pax with the playlist, requiring them to make the connection among three songs, with varying degrees of success. Swoleness was experienced by all.
WARMUP: – SSH 25x – LSS 10x – Arm flailing (circles, Phelpsian flop, etc)
THE THANG: Single KB Complex: – Push-up – row – swing – clean – press – squat – snatch – TGU – Alternate sides each minute – EMOM 12 minutes
Pax choice: TGUs or ABCs The spreadsheet called for TGUs every 30 seconds. YHC offered the Pax the Armor Building Complex (ABC) as an alternate option. All chose the ABCs, of course. ABC= – 2 double cleans – 1 double press – 3 double front squats – EMOM for 12 minutes
One-handed swings – 12 one-handed swings, each side – EOM (every other minute) for 8 minutes
Audible: instead of lying on the freshly rain moistened pavement for KB pullovers, YHC opted for: – Heavy suitcase carry to the playground – 2 sets of pull-ups (pax choice on reps) – Heavy suitcase carry back to the parking lot
Marche conclu!
MARY: unnecessary ANNOUNCEMENTS: Brolympics this Saturday in Waxhaw Mission IMpossible, Charlotte Rescue Mission – every Saturday but something bigger near end of August?
COT: YHC was working hard on the playlist as the pax rolled in. Not sure where all the extra time went, but we went with what we had. Uncle Leo joined us on the cheese grater side of the building, having earlier sought shelter from the rain upon his early arrival. Voodoo was back from wherever his latest travel adventure took him. I’m Dublin down on it being Ireland. Flipper is still kicking himself that he couldn’t recall that Iron Man 2 had all those AC/DC songs in it. Icky Shuffle is likely still blasting Air Supply in his car with the windows rolled up. Confession: YHC did listen to some AS on the way home. Emoji was left wanting for more carries, though we did work in a couple.
YHC hates Mondays. And rain. Both were combined today (though the rain ended about 0530), but all was improved being in the company of this pax. Thank you, men.
Aye.
WARMUP: – SSH 25x – LSS 10x – Arm flailing (circles, Phelpsian flop, etc)
THE THANG: Single KB Complex: – Push-up – row – swing – clean – press – squat – snatch – TGU – Alternate sides each minute – EMOM 12 minutes
Pax choice: TGUs or ABCs The spreadsheet called for TGUs every 30 seconds. YHC offered the Pax the Armor Building Complex (ABC) as an alternate option. All chose the ABCs, of course. ABC= – 2 double cleans – 1 double press – 3 double front squats – EMOM for 12 minutes
One-handed swings – 12 one-handed swings, each side – EOM (every other minute) for 8 minutes
Audible: instead of lying on the freshly rain moistened pavement for KB pullovers, YHC opted for: – Heavy suitcase carry to the playground – 2 sets of pull-ups (pax choice on reps) – Heavy suitcase carry back to the parking lot
Marche conclu!
MARY: unnecessary ANNOUNCEMENTS: Brolympics this Saturday in Waxhaw Mission IMpossible, Charlotte Rescue Mission – every Saturday but something bigger near end of August?
COT: YHC was working hard on the playlist as the pax rolled in. Not sure where all the extra time went, but we went with what we had. Uncle Leo joined us on the cheese grater side of the building, having earlier sought shelter from the rain upon his early arrival. Voodoo was back from wherever his latest travel adventure took him. I’m Dublin down on it being Ireland. Flipper is still kicking himself that he couldn’t recall that Iron Man 2 had all those AC/DC songs in it. Icky Shuffle is likely still blasting Air Supply in his car with the windows rolled up. Confession: YHC did listen to some AS on the way home. Emoji was left wanting for more carries, though we did work in a couple.
YHC hates Mondays. And rain. Both were combined today (though the rain ended about 0530), but all was improved being in the company of this pax. Thank you, men.
Aye.