Change of plans..
Date: 2024-04-26 AO: run Q: fleetwood , retread PAX: retread, Spammer, Watchita, sledge, Pele FNGs: None COUNT: 6
WARMUP: n/a THE THANG: With aches and strains comes a change of plans, which put me with the walkers. The new route was an out and back to Dunkin’ Donuts.. repeat up and down the hill on Rea Road if needed, and mosey back at 6:05. MARY: N/a ANNOUNCEMENTS: Savage race /beer ruck? COT: YHC
WARMUP: n/a THE THANG: With aches and strains comes a change of plans, which put me with the walkers. The new route was an out and back to Dunkin’ Donuts.. repeat up and down the hill on Rea Road if needed, and mosey back at 6:05. MARY: N/a ANNOUNCEMENTS: Savage race /beer ruck? COT: YHC
Sunsets, palm trees and muscle shirts
Date: 2024-04-26 AO: kevlar Q: Cheese Curd PAX: poptart, Orange Whip, lex_luthor, O’Tannenbaum, Limey FNGs: None COUNT: 6 Warm UP: 1 lap around the new track, IW, SSH, Merkins/ runner stretch
The Thang: Deconstruct the burpee- 30 squats, run a lap 30 Bunny hops, run a lap 30 Merkins, run a lap 30 Jump squats, run a lap
1 track lap of burpees 30 burpees with is about a 1/4 of the track
Jog to the hill steep hill (thanks lex_luthor) Triple Nickel Monkey humpers at the bottom Backwards run up the hill Dive Bomb merkins
Ab break- box cutter/ flutter/ reverse box cutter / flutter
Jog to the rock pile Deconstruct the thruster -25 curls -25 squats -25 overhead presses
Abs with rock- Big boy sit ups, Russian twists, flutter press
-25 bent over row -25 shake the baby (press out) -25 triceps
Abs with rock- Big boy sit ups, Russian twists, flutter press
Run back to the track for where we left off for another 30 burpees
Run back to lack for a 30 sec hold
DONE
Announcements: Savage Race
COT: -I took the opportunity to help site Q and signed up…you should pick a site and do it!! -OT rolled up and already told me to calm down before he even said hello -OW and Lex pre ran launching at 5. I assume the got 3 in. They looked tired -Hopefully, you saw the pic of Lex and the shirt that his kids told him he would look cool in…they were right! -Limey is afraid of technology and afraid it’s a time waste (no slack) -Poptart was complaining about doing burpees at WAMRAP. Hope he liked todays
The new track and infield is really nice! Great addition to the AO vs the old track.
The Thang: Deconstruct the burpee- 30 squats, run a lap 30 Bunny hops, run a lap 30 Merkins, run a lap 30 Jump squats, run a lap
1 track lap of burpees 30 burpees with is about a 1/4 of the track
Jog to the hill steep hill (thanks lex_luthor) Triple Nickel Monkey humpers at the bottom Backwards run up the hill Dive Bomb merkins
Ab break- box cutter/ flutter/ reverse box cutter / flutter
Jog to the rock pile Deconstruct the thruster -25 curls -25 squats -25 overhead presses
Abs with rock- Big boy sit ups, Russian twists, flutter press
-25 bent over row -25 shake the baby (press out) -25 triceps
Abs with rock- Big boy sit ups, Russian twists, flutter press
Run back to the track for where we left off for another 30 burpees
Run back to lack for a 30 sec hold
DONE
Announcements: Savage Race
COT: -I took the opportunity to help site Q and signed up…you should pick a site and do it!! -OT rolled up and already told me to calm down before he even said hello -OW and Lex pre ran launching at 5. I assume the got 3 in. They looked tired -Hopefully, you saw the pic of Lex and the shirt that his kids told him he would look cool in…they were right! -Limey is afraid of technology and afraid it’s a time waste (no slack) -Poptart was complaining about doing burpees at WAMRAP. Hope he liked todays
The new track and infield is really nice! Great addition to the AO vs the old track.
Birthday Q
Date: 2024-04-25 AO: shield Q: Cooter2 PAX: Carny, ToeJam, margo, Circuit City FNGs: None COUNT: 5 The big 46 for YHC. Q’ing was a great start to the day! The workout featured running, rocks, trivia and a sweet playlist of YHC’s favorite 80s and 90’s hits.
The pax worked hard and put in the work.
It was my pleasure to lead and appreciate the PAX kicking off my 47th year on this earth.
Prayers for Carny’s grandfather and Margo’s sister-in-law.
The pax worked hard and put in the work.
It was my pleasure to lead and appreciate the PAX kicking off my 47th year on this earth.
Prayers for Carny’s grandfather and Margo’s sister-in-law.
Concrete Pad
Date: 2024-04-25 AO: peak-51 Q: Spammer PAX: Spammer, Sensei, beaver, kilowatt, Smokey, gullah FNGs: None COUNT: 6.5 slim_fast was present for almost 5 miles of pre-peak51 pre run, but had to head out of town and wasn’t able to stay for the main event. So he get’s an honorable mention since he was out on the streets with me at the butt crack of dawn.
PRERUN: slim_fast, Sensei, Spammer, Full House (anywhere from .5 – 5.5 miles). WARMUP: Yeah, we had to walk some. Workout spot is a good 4-5 minutes away when you aren’t allowed to run. PAX walked down to the concrete pad at the corner of W. Matthews and N. Ames street. I have no idea why the town built this, but it’s a great spot to do a lot of stupid exercises. THE THANG: Today’s HiiT workout was accompanied by tunes from 2020 or later! 5 sets of 7 exercises. 40 seconds on, 15 seconds rest. with 90 seconds between sets. Exercises consisted of 4×4’s, Alphabet (feet), Bobby Hurley, Freddy Mercury, Box Cutters, Sumo Squats, Big Boy sit ups / American Hammers. MARY: Big crew today, especially when we rejoined with sparta. It was good to see Smokey back at peak-51. ANNOUNCEMENTS: not much on the immediate horizon. COT: hopper from sparta
PRERUN: slim_fast, Sensei, Spammer, Full House (anywhere from .5 – 5.5 miles). WARMUP: Yeah, we had to walk some. Workout spot is a good 4-5 minutes away when you aren’t allowed to run. PAX walked down to the concrete pad at the corner of W. Matthews and N. Ames street. I have no idea why the town built this, but it’s a great spot to do a lot of stupid exercises. THE THANG: Today’s HiiT workout was accompanied by tunes from 2020 or later! 5 sets of 7 exercises. 40 seconds on, 15 seconds rest. with 90 seconds between sets. Exercises consisted of 4×4’s, Alphabet (feet), Bobby Hurley, Freddy Mercury, Box Cutters, Sumo Squats, Big Boy sit ups / American Hammers. MARY: Big crew today, especially when we rejoined with sparta. It was good to see Smokey back at peak-51. ANNOUNCEMENTS: not much on the immediate horizon. COT: hopper from sparta
Savage prep
Date: 2024-04-25 AO: the-phoenix Q: lex_luthor PAX: wildturkey, midriff, Rousey FNGs: None COUNT: 4 WARMUP: quick run down of SSH, Merkins and Squats THE THANG: 15 reps of an exercise followed by a run to the pullup bar exercised listed here Hop over cones Battle Rope Cossack Squats Shoulder Fly’s Bunny Hop Sprawl Bent Over Row Dive Bomber Merkins
MARY: Hershel Walkers – Situps, Pushups and Sprints ANNOUNCEMENTS: Savage Race on June 15th in Charlotte COT:
MARY: Hershel Walkers – Situps, Pushups and Sprints ANNOUNCEMENTS: Savage Race on June 15th in Charlotte COT:
Who doesn’t love snatches?
Date: 2024-04-24 AO: meathead Q: voodoo PAX: witchdoctor, Uncle Leo, Soul Glo, The Worm, voodoo FNGs: None COUNT: 5 5 pax circled up at Calvary for some mid-week metal, including Witch Doctor! #kotters
WARMUP: SSH x 20 IC 1-Handed Swings – 5 per side Sharon Towers x 10 IC High pulls – 5 per side IW x 15 IC Cleans – 5 per side Prying squats x 2
THE THANG: Grip buster Single press ladders – 5 sets of 1/2/3 reps per side. Short rest between 1-2-3 and longer rest between sets. Snatches – 5 sets of 10 per side with :15 rest #soulcrusher Farmer carries – 4 x :90 (out to the light post and back). This was very tough after frying your grip with the snatches.
MARY: Anchored leg raises x 10 IC Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x 1:00
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June.
COT: Combined with Limey’s Anvil crew for COT. I believe Unplugged took us out, but not 100% sure. Regardless, thank you to the pax that did.
WARMUP: SSH x 20 IC 1-Handed Swings – 5 per side Sharon Towers x 10 IC High pulls – 5 per side IW x 15 IC Cleans – 5 per side Prying squats x 2
THE THANG: Grip buster Single press ladders – 5 sets of 1/2/3 reps per side. Short rest between 1-2-3 and longer rest between sets. Snatches – 5 sets of 10 per side with :15 rest #soulcrusher Farmer carries – 4 x :90 (out to the light post and back). This was very tough after frying your grip with the snatches.
MARY: Anchored leg raises x 10 IC Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x 1:00
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June.
COT: Combined with Limey’s Anvil crew for COT. I believe Unplugged took us out, but not 100% sure. Regardless, thank you to the pax that did.
Does this really count as Qing a workout?
Date: 2024-04-25 AO: sparta Q: voodoo PAX: Full House, Orange Whip, hopper, Keystone, geraldo, voodoo FNGs: None COUNT: 6 6 pax got about 6 miles on a cool Thursday morning in Matthews
WARMUP: Running is your warm up THE THANG: We ran a loop along the greenway and past the Sportsplex that Full House provided me. In my defense, I did look at other routes, but didn’t find one I liked more than what he had suggested. Full House was a gracious site Q and corrected me when I veered off course at least twice.
The pax kept together well and the 2nd F was enjoyable. Conversation topics I caught were Caitlin Clark (who knew she was 6 feet tall?) and her WNBA contract ($75k a year?), college aged kids and their summer jobs (or lack thereof), high school kids and their college/athletic plans, and various races that pax are signed up for or thinking about signing up for.
It was great to post with the Sparta crew and see some pax I don’t see enough of. I was leading from the back most of the time, but the pax knew where they were going, so it wasn’t an issue. Great to meet Keystone this morning.
MARY: Nah
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June (is there still a kids’ division?). BRR teams are forming so raise your hand if you’re interested.
COT: Hopper did the honors and took out the combined Peak 51/Sparta pax. We had 13 total across both workouts.
WARMUP: Running is your warm up THE THANG: We ran a loop along the greenway and past the Sportsplex that Full House provided me. In my defense, I did look at other routes, but didn’t find one I liked more than what he had suggested. Full House was a gracious site Q and corrected me when I veered off course at least twice.
The pax kept together well and the 2nd F was enjoyable. Conversation topics I caught were Caitlin Clark (who knew she was 6 feet tall?) and her WNBA contract ($75k a year?), college aged kids and their summer jobs (or lack thereof), high school kids and their college/athletic plans, and various races that pax are signed up for or thinking about signing up for.
It was great to post with the Sparta crew and see some pax I don’t see enough of. I was leading from the back most of the time, but the pax knew where they were going, so it wasn’t an issue. Great to meet Keystone this morning.
MARY: Nah
ANNOUNCEMENTS: Brew Ruck on 5/25. Savage Race in June (is there still a kids’ division?). BRR teams are forming so raise your hand if you’re interested.
COT: Hopper did the honors and took out the combined Peak 51/Sparta pax. We had 13 total across both workouts.
Return to The Green Monster
Date: 2024-04-24 AO: wamrap Q: Alf PAX: poptart, Alf, Orange Whip, Horsehead, rachel, double_e FNGs: None COUNT: 6 In the early weeks of baseball season, it’s time to return to the green monster exercises at six locations finishing with Burpee’s
The Sandy Farmer
Date: 2024-04-24 AO: sacs Q: Roulette PAX: snowflake, Cheese Curd, geraldo, wildturkey FNGs: None COUNT: 5 WARMUP: Mosey to school track 2 Laps with Sandbag
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.