Recycling Workouts Is Good For the Environment
Date: 2024-05-21 AO: bagpipe Q: war_eagle PAX: Rousey, picasso, Starch FNGs: None COUNT: 4
WARMUP: Mosey to the Ballantyne Village parking deck and go through standard warmup. THE THANG: YHC was called in from the bullpen at the last minute by Coach Eleanor to pitch Q at Bagpipe. This is when detailed backblasts are key. YHC went into the archives and dug up one of his favorite Q’s from years ago. Same idea except YHC heeded his advice from 2018 and increased the reps. What we did. On the 5th level of the deck YHC had laid out pieces of paper numbered 1-7 with exercises on them. The same was done one level higher on the 6th deck. The 4 of us paired up Picasso/Starch as Team #1 and Rousey/War Eagle as Team #2. Team 1 begins on exercise #1 and Team 2 on exercise #2. Complete said exercise then run up the next level and complete the exercise on your paper #. Then run back down and move to the next number, do exercise then run up and do that number exercise. Repeat all the way thru until getting through all stations. Overall 14 runs up or down the levels and oodles of exercises. Below are the stations: Bottom Level- 1) 20 diamond merkins 2) 1 minute 6 inches with legs 3) 30 heels to heaven 4) 20 hand slap merkins 5) 24 J lo’s (R+L=1) 6) 1 minute elbow plank 7) 12 burpees
Upper Level- 1) 24 chippy cross (R+L=1) 2) 30 big boy situps 3) 20 carolina dry docks 4) 15 partner plank derkins 5) 1 minute protractor 6) 30 flutters (R+L=1) 7) 12 burpees
MARY: Uh did you see the above exercises? ANNOUNCEMENTS: Brew Ruck 5/25 Brew Run 6/1 Blood drive upcoming – check Slack for details bc there is a shortage COT: I love this workout bc it is a butt kicker (2.5 miles and a plenty of exercises) but you also het to catch up with whoever you are partnered with. It was great to catch up with Rousey and excited for your European trip. We also learned that, per Starch, Kentucky is an odoriferous state. And Picasso is still the best unpaid soccer coach in Charlotte. YHC took us out.
WARMUP: Mosey to the Ballantyne Village parking deck and go through standard warmup. THE THANG: YHC was called in from the bullpen at the last minute by Coach Eleanor to pitch Q at Bagpipe. This is when detailed backblasts are key. YHC went into the archives and dug up one of his favorite Q’s from years ago. Same idea except YHC heeded his advice from 2018 and increased the reps. What we did. On the 5th level of the deck YHC had laid out pieces of paper numbered 1-7 with exercises on them. The same was done one level higher on the 6th deck. The 4 of us paired up Picasso/Starch as Team #1 and Rousey/War Eagle as Team #2. Team 1 begins on exercise #1 and Team 2 on exercise #2. Complete said exercise then run up the next level and complete the exercise on your paper #. Then run back down and move to the next number, do exercise then run up and do that number exercise. Repeat all the way thru until getting through all stations. Overall 14 runs up or down the levels and oodles of exercises. Below are the stations: Bottom Level- 1) 20 diamond merkins 2) 1 minute 6 inches with legs 3) 30 heels to heaven 4) 20 hand slap merkins 5) 24 J lo’s (R+L=1) 6) 1 minute elbow plank 7) 12 burpees
Upper Level- 1) 24 chippy cross (R+L=1) 2) 30 big boy situps 3) 20 carolina dry docks 4) 15 partner plank derkins 5) 1 minute protractor 6) 30 flutters (R+L=1) 7) 12 burpees
MARY: Uh did you see the above exercises? ANNOUNCEMENTS: Brew Ruck 5/25 Brew Run 6/1 Blood drive upcoming – check Slack for details bc there is a shortage COT: I love this workout bc it is a butt kicker (2.5 miles and a plenty of exercises) but you also het to catch up with whoever you are partnered with. It was great to catch up with Rousey and excited for your European trip. We also learned that, per Starch, Kentucky is an odoriferous state. And Picasso is still the best unpaid soccer coach in Charlotte. YHC took us out.
Memorial Miles
Date: 2024-05-21 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Astro (Kyle Kirchhoff), Alf, Benny, Cheese Curd, voodoo, hopper, wildturkey, flipper, purell, retread FNGs: None COUNT: 10 Ghost writing is fun.
Astro hid flags and quotes for Memorial Day around a Raintree course and the PAX ran awesome/awful hill repeats. It was “glorious”
ANNOUNCEMENTS: beer ruck, beer run, blood drive COT: Astro? Took us out
Astro hid flags and quotes for Memorial Day around a Raintree course and the PAX ran awesome/awful hill repeats. It was “glorious”
ANNOUNCEMENTS: beer ruck, beer run, blood drive COT: Astro? Took us out
Kirby had the hots for Nancy Kerrigan
Date: 2024-05-20 AO: firestarter Q: das_boot PAX: kirby, Franky, madison, das_boot FNGs: None COUNT: 4
WARMUP: Mosey to Palmetto Moon for some exercises while we watched the street sweeper behind the stores.
THE THANG: Bricks, blocks, squats and sprints. Plus a halftime raccoon walk.
MARY: No time for her.
MOLESKINE: When YHC called and demonstrated the Nancy Kerrigan (check the exicon, kids), Kirby lost it. He blamed it on the fact that we were also watching the world’s worst street sweeper as he seemed intent to avoid all trash behind the stores instead of sucking it up. Dodging, turning, angling just right to go around or over so much trash. Kirby claimed we were entertaining the guy too much, but we knew it was because Kirby was trying to remember those funny tingles he felt while watching the drama of the 1994 lillehamer Winter Olympics unfold before his maturing eyes. It’s alright, Madison was a Dorothy Hamill guy, YHC had the hots for Kristi Yamaguchi and Franky wanted Oksana Baiul. We’ve all been there, brother.
We recovered, did stupid exercises and had some good laughs.
Personally YHC is extremely grateful for the 8 years with the PAX and feels like a much better man for it. Thank you all for setting tremendous examples and keep on invigorating male community leadership.
ANNOUNCEMENTS: yes COT: YHC
WARMUP: Mosey to Palmetto Moon for some exercises while we watched the street sweeper behind the stores.
THE THANG: Bricks, blocks, squats and sprints. Plus a halftime raccoon walk.
MARY: No time for her.
MOLESKINE: When YHC called and demonstrated the Nancy Kerrigan (check the exicon, kids), Kirby lost it. He blamed it on the fact that we were also watching the world’s worst street sweeper as he seemed intent to avoid all trash behind the stores instead of sucking it up. Dodging, turning, angling just right to go around or over so much trash. Kirby claimed we were entertaining the guy too much, but we knew it was because Kirby was trying to remember those funny tingles he felt while watching the drama of the 1994 lillehamer Winter Olympics unfold before his maturing eyes. It’s alright, Madison was a Dorothy Hamill guy, YHC had the hots for Kristi Yamaguchi and Franky wanted Oksana Baiul. We’ve all been there, brother.
We recovered, did stupid exercises and had some good laughs.
Personally YHC is extremely grateful for the 8 years with the PAX and feels like a much better man for it. Thank you all for setting tremendous examples and keep on invigorating male community leadership.
ANNOUNCEMENTS: yes COT: YHC
Miles (away) from home
Date: 2024-05-21 AO: swift Q: bratwurst PAX: frasier, citgo, das_boot, Bottlecap, Chastain, Damascus, Rubbermaid, Tupperware, Sea Bass, Flip Phone, Drive By, Kid Rock, Paper Jam, Tuck FNGs: None COUNT: 15 An annual tradition that the Waxhaw and Area51 PAX have participated in before, but we’ve never held the Mile Time Trial in Waxhaw on a plush High School track with lights on and high school track team cheering us on (one of those things didn’t happen, they were there, but just gawking at men their dads’ ages trying to run).
tuck organized the 15 PAX participating. Several PAX getting Personal Bests including das_bootand 3 Waxhaw PAX. frasier and citgo acted as pacers but never stepped off the track to let their paced runner have any glory.
Short cooldown and then off to Dunkin Donuts Cureton (aka the Einsteins of the South that doesn’t open their doors but expects business to flow in consistently).
tuck organized the 15 PAX participating. Several PAX getting Personal Bests including das_bootand 3 Waxhaw PAX. frasier and citgo acted as pacers but never stepped off the track to let their paced runner have any glory.
Short cooldown and then off to Dunkin Donuts Cureton (aka the Einsteins of the South that doesn’t open their doors but expects business to flow in consistently).
wanna hear a dirty joke?
Date: 2024-05-20 AO: base-camp Q: wildturkey PAX: Rousey, Floor Slapper, thunder_road, 2 FNGs: None COUNT: 6
WARMUP: Back and forth on the blacktop
THE THANG: 7s of Diamonds on the baseball field (muddy) 7s on the stairway w burpees and mountain climbers 1,2,3 multiples of pushups, squats and lbc on football field (grassy)
MARY: Plenty ANNOUNCEMENTS: Brew run, brew ruck Cinvergence at Rock on Memorial Day Monday COT: Take a shower
WARMUP: Back and forth on the blacktop
THE THANG: 7s of Diamonds on the baseball field (muddy) 7s on the stairway w burpees and mountain climbers 1,2,3 multiples of pushups, squats and lbc on football field (grassy)
MARY: Plenty ANNOUNCEMENTS: Brew run, brew ruck Cinvergence at Rock on Memorial Day Monday COT: Take a shower
(New) School Pizza Route
Date: 2024-05-20 AO: blakovery Q: wingman PAX: Polly, Garcia F3, wingman, hairball, goonie FNGs: None COUNT: 5 Called Route – Pizza Ran Route – School Pizza
4 Ran (new) school pizza route (Polly, wingman, hairball, Garcia F3 1 Ran another route goonie
No one had the route on the watch so we did our best. Ended up popping back out on to Ardrey Kell a bit early at the new elementary school. This was much appreciated by hairball for the :toilet: facilities available including hand washing station. Others looped the parking lot while waiting.
COT – no
4 Ran (new) school pizza route (Polly, wingman, hairball, Garcia F3 1 Ran another route goonie
No one had the route on the watch so we did our best. Ended up popping back out on to Ardrey Kell a bit early at the new elementary school. This was much appreciated by hairball for the :toilet: facilities available including hand washing station. Others looped the parking lot while waiting.
COT – no
Two or less
Date: 2024-05-20 AO: chubby-hubby Q: Spammer PAX: Spammer, Mr Brady FNGs: None COUNT: 2
WARMUP: n/a THE THANG: 2.5 miles down the greenway, turn around and come back. GHOST SIGHTINGS: 1
Glad Mr Brady showed up so I didn’t have to run solo this morning. Great conversation helped keep the mind focused and the feet moving.
WARMUP: n/a THE THANG: 2.5 miles down the greenway, turn around and come back. GHOST SIGHTINGS: 1
Glad Mr Brady showed up so I didn’t have to run solo this morning. Great conversation helped keep the mind focused and the feet moving.
Rinse and Reuse
Date: 2024-05-20 AO: swole Q: flipper PAX: voodoo, Uncle Leo, Cheese Curd, flipper FNGs: None COUNT: 4 Welcome site FNG CheeseCurd who decided Bells are worth doing, but brought sandbags too. Unfortunately for him the sand never left the ground today #cobains. Today’s playlist was a series of covers, songs from some of YHC’s favorite bands but written by other artists. Today’s weinke had a similar theme, using bits and pieces of other peoples work, but with a bit of YHC’s personal flavor and flair to make it special.
WARMUP: SSH, IW, Swings, Cleans, arm circles, scarecrows, prying squat THE THANG: Voodoo Complex X 1,2,3 Porpoise Complex, first single rep, then double rep, then single rep w/ double merkins Clean and Park EMOM for 10 minutes L&L – lawnmowers and lunges X 5 each side for 3 sets MARY: boat canoe, Flute Bridge, Elbow Plank ANNOUNCEMENTS: brew ruck, beer mile, savage race COT: YHC took us out
WARMUP: SSH, IW, Swings, Cleans, arm circles, scarecrows, prying squat THE THANG: Voodoo Complex X 1,2,3 Porpoise Complex, first single rep, then double rep, then single rep w/ double merkins Clean and Park EMOM for 10 minutes L&L – lawnmowers and lunges X 5 each side for 3 sets MARY: boat canoe, Flute Bridge, Elbow Plank ANNOUNCEMENTS: brew ruck, beer mile, savage race COT: YHC took us out
Crowdsourcing for 1st time Q
Date: 2024-05-18 AO: chicken-run Q: Kielbasa PAX: Kielbasa, toolbag, midriff, Polly, Franky, fleetwood, kirby, Doublemint, Doublemint FNGs: 1 Doublemint COUNT: 8
Whether it was the route, on course guiding, how to slackblast, name a fng, or taking us out, it was a full team effort to support the new Qs in their first non-chaperoned go at chicken run. WARMUP: 1 for pre-run THE THANG: avoid the drizzle & cruise for just under 11 miles. MARY: ANNOUNCEMENTS: Memorial Day convergence COT: toolbag
Whether it was the route, on course guiding, how to slackblast, name a fng, or taking us out, it was a full team effort to support the new Qs in their first non-chaperoned go at chicken run. WARMUP: 1 for pre-run THE THANG: avoid the drizzle & cruise for just under 11 miles. MARY: ANNOUNCEMENTS: Memorial Day convergence COT: toolbag
[rucking] Pre-Blast – Brew Ruck 2024, where fitness meets fizz
Date: 2024-05-25 AO: rucking Q: hoover PAX: hoover FNGs: None COUNT: As manay as can make it … Because a 20-something year old 2.0 of one of our pax would rather spend her Saturday rucking across charlotte and drinking beer with her dad’s workout buddies, we decided to do another Brew Ruck. Because carrying a 30-pound pack while drinking 5 pints of beer is definitely cardio, right?
Last year was epic, it rained, someone wore a chainmail shirt, Udder made an appearance, some other 20-something year old took selfies of her and her friends with my phone, all in all 14 brave souls journeyed across South-End. The number of beers consumed exceeded the miles rucked, we call that a win around here. So strap on a ruck, because who doesn’t love back pain with a good buzz, get ready to traverse the concrete jungle and stop at every brewery in sight. Better than a pub crawl, because of the sweat and lack of shameful morning-after stories (no guarantees though).
As your Q, I have meticulously mapped out a route that takes us through the most scenic parts of the city, like that one alley with the mysterious smell. You can count how many homeless people are still in uptown while inhaling second-hand marijuana smoke (I’m sure it’s Delta-8). Pack a few essentials like snacks, a first-aid kit, $20 cash, and a laminated 3×5 card with the name of your designated driver (notice I didn’t say your M, because she doesn’t want to see you after all that drinking, I mean rucking). And don’t forget to wear your finest F3 shirt. Pro-tip: wear one that’s moisture-wicking to handle the sweat and the inevitable beer spillage.
May 25th starting at 11AM at Devil’s Logic Brewery. We’ll make our way out to South End finishing up at Sugar Creek Brewing. Each stop will feature the finest local brews and a chance to question your life choices.
See you on the 25th!
Disclaimer: Hoover and F3 are not responsible for any injuries, hangovers, or regrettable life choices made during the event. Please ruck responsibly and remember safety third.
Last year was epic, it rained, someone wore a chainmail shirt, Udder made an appearance, some other 20-something year old took selfies of her and her friends with my phone, all in all 14 brave souls journeyed across South-End. The number of beers consumed exceeded the miles rucked, we call that a win around here. So strap on a ruck, because who doesn’t love back pain with a good buzz, get ready to traverse the concrete jungle and stop at every brewery in sight. Better than a pub crawl, because of the sweat and lack of shameful morning-after stories (no guarantees though).
As your Q, I have meticulously mapped out a route that takes us through the most scenic parts of the city, like that one alley with the mysterious smell. You can count how many homeless people are still in uptown while inhaling second-hand marijuana smoke (I’m sure it’s Delta-8). Pack a few essentials like snacks, a first-aid kit, $20 cash, and a laminated 3×5 card with the name of your designated driver (notice I didn’t say your M, because she doesn’t want to see you after all that drinking, I mean rucking). And don’t forget to wear your finest F3 shirt. Pro-tip: wear one that’s moisture-wicking to handle the sweat and the inevitable beer spillage.
May 25th starting at 11AM at Devil’s Logic Brewery. We’ll make our way out to South End finishing up at Sugar Creek Brewing. Each stop will feature the finest local brews and a chance to question your life choices.
See you on the 25th!
Disclaimer: Hoover and F3 are not responsible for any injuries, hangovers, or regrettable life choices made during the event. Please ruck responsibly and remember safety third.