One soupy brave
Date: 2024-07-05 AO: the-brave Q: fire_hazard PAX: frasier, Icarus FNGs: None COUNT: 3 Three men got busy at a sweaty Brave. tuck was not one of them. WARMUP: Run a mile over to the park at the bottom of the Murder horn. SSH IW Merkin Windmill All in cadence THE THANG: Head up the murder horn with 5 burpees at every light on the right. Then use the circle near the top of the murder horn 2 men run one way the other runs the other way. Meet on the other side for workouts come back around and do the same exercise.
Switch the way you were running and do different exercises for three rounds 20 Merkins 20 Big boy sit ups 5 Burpees
Head over to the big hill in Stoncrest and complete a round of 7s. Burpees at the bottom and squats at the top.
Head over to the empty fountain by the Office and do three rounds of a workout and then run around the buildings. dips, derkins and stepups.
Head home with a stop for some windmills and Mary was spread throughout. MARY: along the way ANNOUNCEMENTS: Come to Panera. COT: Everyone stay safe. There were 7 in COT 3 ruckers + a puppy and the 3 bravesters
Switch the way you were running and do different exercises for three rounds 20 Merkins 20 Big boy sit ups 5 Burpees
Head over to the big hill in Stoncrest and complete a round of 7s. Burpees at the bottom and squats at the top.
Head over to the empty fountain by the Office and do three rounds of a workout and then run around the buildings. dips, derkins and stepups.
Head home with a stop for some windmills and Mary was spread throughout. MARY: along the way ANNOUNCEMENTS: Come to Panera. COT: Everyone stay safe. There were 7 in COT 3 ruckers + a puppy and the 3 bravesters
Bye bye fingers
Date: 2024-07-05 AO: nemo-resideo Q: Roulette PAX: The Worm, kirby, Nora (Doggo) FNGs: None COUNT: 3
WARMUP: No need it was 79 degrees and a billion percent humidity THE THANG: 3 determined PAX and 1 excited doggo set off for a steamy jaunt to explore the bowl and scout for future weinke development MARY: Not today ANNOUNCEMENTS: Mountain rumble in September, see channel for info COT: Thanks for the opportunity to experience another day and for still having all the fingers I did yesterday
WARMUP: No need it was 79 degrees and a billion percent humidity THE THANG: 3 determined PAX and 1 excited doggo set off for a steamy jaunt to explore the bowl and scout for future weinke development MARY: Not today ANNOUNCEMENTS: Mountain rumble in September, see channel for info COT: Thanks for the opportunity to experience another day and for still having all the fingers I did yesterday
DT Field Trip
Date: 2024-07-04 AO: the-devils-turn Q: flipper , Full House PAX: flipper, turkey_leg, Astro (Kyle Kirchhoff), ChickenWing, Full House, hoover FNGs: None COUNT: 6 Launched from Olde Providence for a Donut North Loop, 5 for the called route and one Yeti DIY.
COT: Marta took us out
COT: Marta took us out
Lock, Shock and Barrel- Nightmare Before Xmas WOD
Date: 2024-07-03 AO: sacs Q: Cheese Curd PAX: geraldo, Starch, Roulette, Emoji FNGs: None COUNT: 5 GoRuck patchable WOD
WARMUP: 1 mile with just ruck
THE THANG: this WOD consisted of the following: (everything had sandbag AND Ruck, except for the ab exercises Round 1 – 10 Man-makers – 50 pull throughs 1 – 400m walk with boy ruck and SB
Round 2 – 10 Man-makers – 50 leg raise press (ruck only) 1 – 400m walk with boy ruck and SB
Round 3 – 10 Man-makers – 50 Russian twist (ruck only) 1 – 400m walk with boy ruck and SB
That was it.
MARY: we got some in the WOD ANNOUNCEMENTS: 4 of July convergences in A51 and SOB land
COT: this workout was a hot mess from the very start…
– before we began the man makers, have the group felt it was a burpee with a press, but Roulette was sure his Google search was accurate, so we did a burpee like movement with ruck on. 1 Merkin, 1 or 2 shoulder taps, then another merkin. – I was way too tired to argue. Starch disagreed, but knew not to mess with his elders – I offer up to split the WOD before we started 18, 16, 16.. as we got in it, we stuck with the 50reps – On the track were field hockey or lacrosse nets. I almost hit them 2 times. Other of the blue – Emoji is almost giddy to be back in the folk – Roulette tried to school us on the value of protein shakes. You are a lucky man :rolling_on_the_floor_laughing: – wildturkey is on the hills of Dolly Parton – Starch is blending in nicely and becoming mean. So young, so angry!! 😉 – geraldo I think did all the recommendations. – Wild at her flow in in CLTv – New pax MAC hit me up to bring a sandbag…but someone never came :white_frowning_face: There were probably some othe brutal comments, I just may need to get to sleep!
Convergence at OP:worried: :disappointed_relieved: ,
WARMUP: 1 mile with just ruck
THE THANG: this WOD consisted of the following: (everything had sandbag AND Ruck, except for the ab exercises Round 1 – 10 Man-makers – 50 pull throughs 1 – 400m walk with boy ruck and SB
Round 2 – 10 Man-makers – 50 leg raise press (ruck only) 1 – 400m walk with boy ruck and SB
Round 3 – 10 Man-makers – 50 Russian twist (ruck only) 1 – 400m walk with boy ruck and SB
That was it.
MARY: we got some in the WOD ANNOUNCEMENTS: 4 of July convergences in A51 and SOB land
COT: this workout was a hot mess from the very start…
– before we began the man makers, have the group felt it was a burpee with a press, but Roulette was sure his Google search was accurate, so we did a burpee like movement with ruck on. 1 Merkin, 1 or 2 shoulder taps, then another merkin. – I was way too tired to argue. Starch disagreed, but knew not to mess with his elders – I offer up to split the WOD before we started 18, 16, 16.. as we got in it, we stuck with the 50reps – On the track were field hockey or lacrosse nets. I almost hit them 2 times. Other of the blue – Emoji is almost giddy to be back in the folk – Roulette tried to school us on the value of protein shakes. You are a lucky man :rolling_on_the_floor_laughing: – wildturkey is on the hills of Dolly Parton – Starch is blending in nicely and becoming mean. So young, so angry!! 😉 – geraldo I think did all the recommendations. – Wild at her flow in in CLTv – New pax MAC hit me up to bring a sandbag…but someone never came :white_frowning_face: There were probably some othe brutal comments, I just may need to get to sleep!
Convergence at OP:worried: :disappointed_relieved: ,
GhostRunner- Wednesday edition
Date: 2024-07-03 AO: run Q: Alf PAX: Joker, grasshopper, hoover, Alf FNGs: None COUNT: 4 4 men ran some soft miles at a pre-Independence day GhostRunner. Afterwards we drank “water” and regaled each other with tales from our youth.
Le Tour da Vinci
Date: 2024-06-29 AO: davinci Q: das_boot PAX: Palmolive, C3P0, kirby, super trooper, Odd Job, Roulette, das_boot FNGs: None COUNT: 7 Saturday was the start of the greatest sports event of the year — le Tour de France — and da Vinci celebrated it in grand style.
WARMUP: Mosey to target for some warmups at a 22 count for the 22 teams in le Tour.
THE THANG: Head behind Target to grab two bricks, then go run some jogs and sprints to remember the thrill of the sprint finishes.
Carry our bricks for sets of 22 merkins and 22 Freddie Mercury at 4 light poles.
Head to the Blakeney hill to enjoy our mountain stage for the day. Twice up the hill where kirby showed off his mountain goat skills learned at Swift in June to blow is out of the water. Throw in some Didi jumps in honor of Didi the Devil, a constant presence at le Tour for years.
Return behind Target for 4 more sets of 22s in order to hit 176 merkins and Freddie Mercury, matching the number of riders who start le Tour each summer.
MOLESKINE: The PAX were good sports today for a challenging theme. Plenty of laughs throughout and maybe some additional time in the saddle is needed before we actually hit France.
ANNOUNCEMENTS: Go watch le Tour on TV and enjoy an amazing event!
COT: yep
WARMUP: Mosey to target for some warmups at a 22 count for the 22 teams in le Tour.
THE THANG: Head behind Target to grab two bricks, then go run some jogs and sprints to remember the thrill of the sprint finishes.
Carry our bricks for sets of 22 merkins and 22 Freddie Mercury at 4 light poles.
Head to the Blakeney hill to enjoy our mountain stage for the day. Twice up the hill where kirby showed off his mountain goat skills learned at Swift in June to blow is out of the water. Throw in some Didi jumps in honor of Didi the Devil, a constant presence at le Tour for years.
Return behind Target for 4 more sets of 22s in order to hit 176 merkins and Freddie Mercury, matching the number of riders who start le Tour each summer.
MOLESKINE: The PAX were good sports today for a challenging theme. Plenty of laughs throughout and maybe some additional time in the saddle is needed before we actually hit France.
ANNOUNCEMENTS: Go watch le Tour on TV and enjoy an amazing event!
COT: yep
Raintree 10k
Date: 2024-07-02 AO: fast-twitch Q: Benny PAX: SportClips, flipper, Cheese Curd, Astro (Kyle Kirchhoff), Alf, ductwork, grave_dancer, wildturkey, Oona, SportClips FNGs: 1 SportClips COUNT: 9 WARMUP: None unless you count the warmup mile for some. THE THANG: Pretty simple when YHC called the Raintree 10k with Flipper bringing FNG SportClips to post. Its like brussel sprouts like Alf always says, you may not like them but they are good for you. It’s been awhile since Ductworks dumb invention has made it to Fast Twitch with cool running temperatures reminiscent of springtime. With Retread still being on IR and being told Flipper was bringing an FNG that a Fast Twitch crowd pleaser classic was chosen. It couldn’t of been that bad seeing how Oona didn’t loose her dinner like she did when Astro q’d a couple months ago. ANNOUNCEMENTS: A51 convergence on July 4th, 6 AM run and 6:15 running bootcamp launching from OP. Reach out to Retread as he’s working his way back into posting from a nasty achilles injury, we’ve all been there coming off injuries and COT: Ductwork with the takeout
Work at a natural pace – Part 1
Date: 2024-07-02 AO: 3rdf-timekeeper Q: frasier PAX: bratwurst, Palmolive, Hippie, Gold Digger, citgo, Gump, kirby FNGs: None COUNT: 8
Covered the first part of Chapter 4 – Work at a natural pace.
Next week will be a chance for you to catch up and finish Chapter 4. Come to discuss some of the author’s practical implementations to help with that.
Covered the first part of Chapter 4 – Work at a natural pace.
Next week will be a chance for you to catch up and finish Chapter 4. Come to discuss some of the author’s practical implementations to help with that.
So much overhead
Date: 2024-07-03 AO: meathead Q: flipper PAX: flipper, The Worm, Unplugged, Soul Glo, Harambe FNGs: None COUNT: 5
WARMUP: various movements to get shoulders and legs ready for a beatdown THE THANG: 20 minute EMOM of mixed snatches and long cycles, 4X5 Thrusters, some AMRAP double long cycles MARY: just a bit ANNOUNCEMENTS: 4th of July celebration tomorrow at OP COT: W/ Anvil
WARMUP: various movements to get shoulders and legs ready for a beatdown THE THANG: 20 minute EMOM of mixed snatches and long cycles, 4X5 Thrusters, some AMRAP double long cycles MARY: just a bit ANNOUNCEMENTS: 4th of July celebration tomorrow at OP COT: W/ Anvil
All your block belong to us
Date: 2024-06-10 AO: firestarter Q: wingman PAX: patent_pending, Loogie, kirby, Franky, das_boot, teddyf3, wildturkey, Rousey, wingman FNGs: None COUNT: 9 WARMUP: – Side Straddle Hop – Imperial Walker – Potato Pickers – Windmill
THE THANG: Circuit 1: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times.
– Goblet Squat | Hold a cinder block at chest level and perform a squat. – Merkins | Place your hands shoulder-width apart on a sturdy bench or the ground. Lower your chest towards the ground until your elbows bend at a 90-degree angle, then push back up. – Windmill | Hold a cinderblock in one hand overhead. Bend at the hip from the opposite side, reaching the cinder block towards the ground while keeping your back straight. | – Plank | Get into a high plank position on your hands or forearms. Keep your core engaged and back straight. |
Circuit 2: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times. | Exercise | Description |
– Cinderblock Row | Find a sturdy surface (park bench or elevated surface) to place one knee and hand for support. Hold a cinder block in your other hand and row it towards your chest, squeezing your back muscles. Perform on both sides. – Walking Lunges | Hold a cinder block and lunge walk 10 reps, turn around and lunge 10 steps back – Sprints | Run to the stop sign and back| – Freddie Mercury
MARY: – Roll-over crunches
ANNOUNCEMENTS: Kings mountain 9p-9a 4 mile loop race. see wildturkey for details. Rousey just :hardcommit: . COT: Thankful for all that we are provided with. Quite a spectacle from the great sky king this morning. #blessed.
war-daddy: 53 war-baby: 46
THE THANG: Circuit 1: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times.
– Goblet Squat | Hold a cinder block at chest level and perform a squat. – Merkins | Place your hands shoulder-width apart on a sturdy bench or the ground. Lower your chest towards the ground until your elbows bend at a 90-degree angle, then push back up. – Windmill | Hold a cinderblock in one hand overhead. Bend at the hip from the opposite side, reaching the cinder block towards the ground while keeping your back straight. | – Plank | Get into a high plank position on your hands or forearms. Keep your core engaged and back straight. |
Circuit 2: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times. | Exercise | Description |
– Cinderblock Row | Find a sturdy surface (park bench or elevated surface) to place one knee and hand for support. Hold a cinder block in your other hand and row it towards your chest, squeezing your back muscles. Perform on both sides. – Walking Lunges | Hold a cinder block and lunge walk 10 reps, turn around and lunge 10 steps back – Sprints | Run to the stop sign and back| – Freddie Mercury
MARY: – Roll-over crunches
ANNOUNCEMENTS: Kings mountain 9p-9a 4 mile loop race. see wildturkey for details. Rousey just :hardcommit: . COT: Thankful for all that we are provided with. Quite a spectacle from the great sky king this morning. #blessed.
war-daddy: 53 war-baby: 46