Is this it? Where is the extra weight?
Date: 2024-03-29 AO: centurion Q: lex_luthor PAX: snowflake, Rawhide, Pilgrim, Emoji, Project Z FNGs: None COUNT: 5 WARMUP: ran up to the “Empire” parking lot for some SSH, Merkins and Squats THE THANG: Basic movements repeated Glute bridge/Sit Up Merkin / Mtn Climber Lunges / Squat Did 15 reps of each of the above 4 times in the Empire parking lot and 1 more time through in a random parking lot on the way home Arriving back at launch we finished with Hershel Walkers Situps Pushups and Sprints With reps going down from 15 to 10 to 5 and distance of the sprints going up MARY: ANNOUNCEMENTS: WTF COT: Chilly morning but great time out there. It was difficult for me to leave the weight, ropes, db’s, etc at home but we were able to get an old school workout in without any of the new toys. Happy Easter Boys
Bro Beach Day
Date: 2024-03-29 AO: kevlar Q: Orange Whip PAX: O Tannenbaum, Limey FNGs: None COUNT: 3 Old school weight lifting :woman-lifting-weights: day at Kevlar with several coupons and max out reps on all favorite body weight exercises.
iPad kept track of intervals and iPhone played the jams
Lots of convo about bball, swimming, spring break, attention seekers filming themselves walking into the gym, steam rooms and more.
Not a big crew but a solid group.
iPad kept track of intervals and iPhone played the jams
Lots of convo about bball, swimming, spring break, attention seekers filming themselves walking into the gym, steam rooms and more.
Not a big crew but a solid group.
16 feet and 4 paws
Date: 2024-03-29 AO: mountain-goat Q: retread PAX: retread, fleetwood, slim_fast, wildturkey, jello, Insomniac, Cheese Curd, Spammer FNGs: None COUNT: 8
WARMUP: None today. THE THANG: Out and back to DD or beyond. The Pax were a motley crew of 5 runners, 2 ruckers, 1 stretcher, and 1 canine. Everyone got as many miles as they wanted this morning. MARY: Not present. ANNOUNCEMENTS: Lots of upcoming events: Go Ruck, Spartan Race, WTF. COT: SlimFast took us out. Prayers for Julie and Sensei, Lois, and Fleetwood’s father.
WARMUP: None today. THE THANG: Out and back to DD or beyond. The Pax were a motley crew of 5 runners, 2 ruckers, 1 stretcher, and 1 canine. Everyone got as many miles as they wanted this morning. MARY: Not present. ANNOUNCEMENTS: Lots of upcoming events: Go Ruck, Spartan Race, WTF. COT: SlimFast took us out. Prayers for Julie and Sensei, Lois, and Fleetwood’s father.
A day late and a dollar short
Date: 2024-03-28 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, kilowatt, gullah, sledge FNGs: None COUNT: 5 WARMUP: Walked over to Flying Biscuit Outdoor Area THE THANG: 8 exercises, 40 seconds on 20 seconds off. 2 minutes recovery between sets, total of 4 sets. Exercises included: SSH, Squats, Merkins, Dips, Dolly, Step Ups, Sharon Towers, & LBC. MARY: Not really. ANNOUNCEMENTS: Prayers for Sensei & Family, lois upcoming surgery. COT: not today… sparta finished early and left us.
The Resurgence of Eleanor
Date: 2024-03-29 AO: the-brave Q: Eleanor PAX: fire_hazard, midriff, Franky, Odd Job, kirby, wingman FNGs: None COUNT: 7 WARMUP: “Wait for “”wingman”” ” THE THANG: “4+ Miles stopping at stop lights and corners doing merkins, squats, and core. We got in 100+ push ups, 100+ squats and could not find “”Odd Job” MARY: had a little lamb, her fleece was white as snow, and everywhere that Mary went, her lamb was sure to go.
ANNOUNCEMENTS: WTF
COT: Safe travels for Spring Break
Uncertainty is the best time for faith. Witnessing the revival of something you watched die hits different. #GoodFridayThought
ANNOUNCEMENTS: WTF
COT: Safe travels for Spring Break
Uncertainty is the best time for faith. Witnessing the revival of something you watched die hits different. #GoodFridayThought
Push, Pull…ain’t that some 🐂
Date: 2024-03-28 AO: the-phoenix Q: Palmolive PAX: war_eagle, midriff FNGs: None COUNT: 3 Pulled up to the AO for the first time ever, and was on Q. Haven’t posted in 3 weeks and had two left hand gloves, so I was clearly ready. But it felt nice to post somewhere new with different options…looking forward to coming back again!
WARMUP: Lap around the lot with exercises at the corners and variations on walking/running at the straights: mosey, 10x mountain climbers, Frankensteins, 10x jump squats, high knees, 10x 4 count merkins, lunge walk, 10x American hammers
THE THANG: find some playground space and do 3x rounds of each set: #1: 5 pull ups and 10x CDDs. #2: 10x pretzel crunches per side (or 10x prison sit-ups) and 20x Australian snow angels. #3: Partner pull across the parking lot, flapjack, then partner push across the parking lot, flapjack…#4: finish up with killer :honeybee: (bear crawl across the lot then broad jump (5x) and burpee (3x) back). Called Mary for LBCs or WW1s between sets.
MARY: a whole lotta
ANNOUNCEMENTS: WTF in less than a month, so check slack and sign up. Make it out to Higher Ground for 3rd F after spring break (4/12)
COT: War eagle took us out
WARMUP: Lap around the lot with exercises at the corners and variations on walking/running at the straights: mosey, 10x mountain climbers, Frankensteins, 10x jump squats, high knees, 10x 4 count merkins, lunge walk, 10x American hammers
THE THANG: find some playground space and do 3x rounds of each set: #1: 5 pull ups and 10x CDDs. #2: 10x pretzel crunches per side (or 10x prison sit-ups) and 20x Australian snow angels. #3: Partner pull across the parking lot, flapjack, then partner push across the parking lot, flapjack…#4: finish up with killer :honeybee: (bear crawl across the lot then broad jump (5x) and burpee (3x) back). Called Mary for LBCs or WW1s between sets.
MARY: a whole lotta
ANNOUNCEMENTS: WTF in less than a month, so check slack and sign up. Make it out to Higher Ground for 3rd F after spring break (4/12)
COT: War eagle took us out
Boobs
Date: 2024-03-28 AO: sparta Q: Full House PAX: hopper, Runstopper, ductwork, geraldo, lex_luthor, Keystone, ChickenWing FNGs: None COUNT: 8
WARMUP: No time for it THE THANG: Hills! Up Weddington, into providence plantation, then sprint up bridle creek. Some odd talk about boobs along the way (you had to be there) MARY: nope ANNOUNCEMENTS: Waxhaw trail fest up coming COT: hopper prayed us out
WARMUP: No time for it THE THANG: Hills! Up Weddington, into providence plantation, then sprint up bridle creek. Some odd talk about boobs along the way (you had to be there) MARY: nope ANNOUNCEMENTS: Waxhaw trail fest up coming COT: hopper prayed us out
A fast day at the Turn
Date: 2024-03-28 AO: the-devils-turn Q: voodoo PAX: hairball, Polly, Dosey Doe, Gold Digger, turkey_leg, frasier, Astro (Kyle Kirchhoff), Shawn Heath, retread, voodoo, fletch FNGs: None COUNT: 11
WARMUP: it looked Polly, Frasier, and Gold Digger pre-ran.
THE THANG: Swans Run route. Everyone seemed to follow the route today. Retread left a little early to get a head start.
MARY: we didn’t see her
ANNOUNCEMENTS: if you haven’t signed up, you’ve missed the WTF shirt order but you can still race
COT: Retread did a great job of taking us out.
WARMUP: it looked Polly, Frasier, and Gold Digger pre-ran.
THE THANG: Swans Run route. Everyone seemed to follow the route today. Retread left a little early to get a head start.
MARY: we didn’t see her
ANNOUNCEMENTS: if you haven’t signed up, you’ve missed the WTF shirt order but you can still race
COT: Retread did a great job of taking us out.
high and dry at America’s favorite AO
Date: 2024-03-28 AO: hydra Q: MARTA PAX: spackles, puddin_pop, Huddle House, Mikeoelz, jet_fuel, Queen, marge, Erin Brokavich, poptart, limey, foghorn FNGs: None COUNT: 11 MUMBLECHATTER Chatter was strong and the q lost count continously. Tclaps to Erin Brokavich for keeping count the first half. Spring break dominated the discussion but I bowed out once the conversation took a nose dive into gray bush and niche bars at key west. Luckily the chatter was improved on a thorough discussion of the quality of scenery at FSU by PAX who will not be named for their protection. @foghorn rules his house with an iron fist ( saving for child therapy) while Huddle House is aiming for father and son in law of the year at disney.
WARMUP: Standard fare Run to elanors rock intersection at summerlin SSH IW LSS MTN CLIMBERS ARM CIRCLES
THE THANG: Run to elanors rock intersection at summerlin
7s Merkins and jump squats. Run small hill towards chadwick
Lunge walk to stop sign Ab circuit
Triple stack drydocks and merkins x10 X3
Run to church
Rock work x3 Run a lap in between
Back to launch For abs and Plank work
Announcements Hydra is open next week with Jet Fuel Questionable on whether Falcons Crest will be open next week Clover
CoT Yhc takes out for the un spoken prayers and safe travels
WARMUP: Standard fare Run to elanors rock intersection at summerlin SSH IW LSS MTN CLIMBERS ARM CIRCLES
THE THANG: Run to elanors rock intersection at summerlin
7s Merkins and jump squats. Run small hill towards chadwick
Lunge walk to stop sign Ab circuit
Triple stack drydocks and merkins x10 X3
Run to church
Rock work x3 Run a lap in between
Back to launch For abs and Plank work
Announcements Hydra is open next week with Jet Fuel Questionable on whether Falcons Crest will be open next week Clover
CoT Yhc takes out for the un spoken prayers and safe travels
Another Fun Filled WAMRAP
Date: 2024-03-27 AO: wamrap Q: rachel PAX: Alf, double_e, O Tannenbaum, Horsehead, poptart, Orange Whip, mcgee, Big League Chew, rachel FNGs: None COUNT: 9 Rainy day called for the parking deck. Various exercises including burpees and the burp n merk.