Dodged the Rain
Date: 2024-03-09 AO: davinci Q: super trooper PAX: OMNICRON, Odd Job, soft_pretzel, Franky FNGs: None COUNT: 5 The clouds parted for exactly 1 hour this morning, so no rain contingency required! I was not late, but we did educate guys on key roller derby terminology, like the Jammer.
WARMUP: standard stretching by the park THE THANG: 15 jump squats 15 merkin with stairs in between, repeat until get down to 1. Discuss the mathematics required to compute the sum of consecutive numbers from 1 to 15. MARY: lunge walk, lbc, air humpers ….threw in wind sprints for fun. ANNOUNCEMENTS: none COT: rain starting….ran to chick filet
WARMUP: standard stretching by the park THE THANG: 15 jump squats 15 merkin with stairs in between, repeat until get down to 1. Discuss the mathematics required to compute the sum of consecutive numbers from 1 to 15. MARY: lunge walk, lbc, air humpers ….threw in wind sprints for fun. ANNOUNCEMENTS: none COT: rain starting….ran to chick filet
Weight plate and MerkenMania extravaganza
Date: 2024-03-07 AO: the-phoenix Q: Rousey PAX: wildturkey, Hawkeye, teddyf3, kirby, wingman FNGs: None COUNT: 6
WARMUP: SSH, Windmill, Etc THE THANG: 25lb weight plates used for this workout. Ran a lap, partnered up with one person doing hair burners, while the other does various exercises . Then one partner runs up the hill while other partner does Weight plate exercises. Everyone was beat up from the various upper body workouts . MARY: ANNOUNCEMENTS: COT:
WARMUP: SSH, Windmill, Etc THE THANG: 25lb weight plates used for this workout. Ran a lap, partnered up with one person doing hair burners, while the other does various exercises . Then one partner runs up the hill while other partner does Weight plate exercises. Everyone was beat up from the various upper body workouts . MARY: ANNOUNCEMENTS: COT:
Chubby Checker
Date: 2024-03-08 AO: kevlar Q: Big League Chew PAX: Horsehead, Rhapsody, ChickenWing, Orange Whip, Limey FNGs: None COUNT: 6 Big League Chew led the 6 man team on a wild ride of old man exercises and then threw the gauntlet down with some young man burpees and suicides.
This dude keeps charging at 60!!!
Lots of mumble chatter about STD transmission rates at old folks homes and stupid people who drink water when they’re not thirsty. I can explain my theory…basically, stop thinking you need to drink X gallons of water a day (or whatever you read). My grandma is 99 and she doesn’t drink water. She eats oranges.
Your body tells you what you need…
You get hungry – you eat You get tired – you sleep You get hurt – you don’t use that thing
But no, you need to drink water all day to survive???
You give a plant too much water and it dies. Plant is 90% water, humans are 60%.
Follow me for more crazy theories.
—Whip on behalf of BLC
This dude keeps charging at 60!!!
Lots of mumble chatter about STD transmission rates at old folks homes and stupid people who drink water when they’re not thirsty. I can explain my theory…basically, stop thinking you need to drink X gallons of water a day (or whatever you read). My grandma is 99 and she doesn’t drink water. She eats oranges.
Your body tells you what you need…
You get hungry – you eat You get tired – you sleep You get hurt – you don’t use that thing
But no, you need to drink water all day to survive???
You give a plant too much water and it dies. Plant is 90% water, humans are 60%.
Follow me for more crazy theories.
—Whip on behalf of BLC
Bump 2 Bump
Date: 2024-03-08 AO: mountain-goat Q: slim_fast PAX: slim_fast, Spammer, retread, fleetwood, Beefeater, sledge, gullah, kilowatt FNGs: None COUNT: 8 WARMUP: Long warmup that included the full Rounding Run loop THE THANG: Bump 2 Bump repeats in front of SCMS, 8x run / recovery intervals in the south direction, followed by 4x run / recovery intervals in the north direction. MARY: Not much ANNOUNCEMENTS: 5K, Blood Drive, WTF24 COT: slim_fast
Flying Biscuit
Date: 2024-03-07 AO: peak-51 Q: Spammer PAX: Sensei, sledge, Spammer, beaver, kilowatt FNGs: None COUNT: 5 WARMUP: Walked over to Flying Biscuit since they have a covered patio & some dry ground. THE THANG: Circuit Workout, 40s on 20s recovery. Exercise rotation included: SSH H2H Sit-up’s Diamond Merkins Sharon Towers Step Ups Rosalita Squats Box Cutters
Got in 4 rounds of repeats.
MARY: Walked back to parking lot and met the PAX from sparta ANNOUNCEMENTS: Blood drive tomorrow, 5K Saturday COT: Orange Whip from sparta and afterwards 4 PAX headed to @breakmans for some 2nd F time.
Got in 4 rounds of repeats.
MARY: Walked back to parking lot and met the PAX from sparta ANNOUNCEMENTS: Blood drive tomorrow, 5K Saturday COT: Orange Whip from sparta and afterwards 4 PAX headed to @breakmans for some 2nd F time.
Maximal Participation
Date: 2024-03-07 AO: run Q: flipper PAX: voodoo, Cheese Curd, Polly, turkey_leg, Astro (Kyle Kirchhoff), Gump, Dosey Doe, grasshopper, hairball, retread, bunker, fletch FNGs: None COUNT: 12
WARMUP: nope THE THANG: with two conscientious objectors, the group set off to run TheDevilsTurns while Bunker and Fletch ran fast on 51. MARY: nope ANNOUNCEMENTS: WTF COT: Astro took us out
WARMUP: nope THE THANG: with two conscientious objectors, the group set off to run TheDevilsTurns while Bunker and Fletch ran fast on 51. MARY: nope ANNOUNCEMENTS: WTF COT: Astro took us out
Playboy Issue May 1993
Date: 2024-03-07 AO: sparta Q: Full House , Orange Whip PAX: Runstopper, hopper, geraldo, Happy Meal FNGs: None COUNT: 6
WARMUP: Quick run to HT HQ to stretch THE THANG: ran around the sportsplex, to the greenway stretch to John. Went through greylock to Sadie. Orange whip then gave a tour of his neighborhood. Geraldo impressed us with his extensive knowledge of playboy. MARY: ANNOUNCEMENTS: COT:
WARMUP: Quick run to HT HQ to stretch THE THANG: ran around the sportsplex, to the greenway stretch to John. Went through greylock to Sadie. Orange whip then gave a tour of his neighborhood. Geraldo impressed us with his extensive knowledge of playboy. MARY: ANNOUNCEMENTS: COT:
Rain, rain, go away
Date: 2024-03-06 AO: meathead Q: voodoo PAX: voodoo, The Worm, MARTA, Uncle Leo FNGs: None COUNT: 4 YHC pulled up to the Hot Box around 5:29.75 this morning to find 3 pax unloading their bells in the rain.
WARMUP: Combination suitcase/farmer carry bells from vehicles. SSH x 20 IC 5 x 1H swings per side IW x 15 IC 5 x high pulls per side Windmills x 10 IC 5 x cleans per side Arm circles/flaps x 10 each direction 5 x snatches per side
THE THANG: Day 2 of Week 1 of the SFG Level 1 Prep workout program
Waiter holds: 5 sets of :30 per side with :30-:45 rest between sides/sets 5 sets of 5 double clean and front squats
We had time for 2 rounds of Voodoo Complex per side.
MARY: Point Break joined us for Mary after doing a solo boot camp in the rain this morning. YHC led the lax back to the holy trinity of Meathead core exercises today: elbow plank, hollow body hold, and glute bridge. Warning to future Qs: the HBH really seemed to activate The Worm’s cropduster. Position yourself upwind accordingly.
ANNOUNCEMENTS: 1) Blood drive Friday – 3 spots left for Friday 2) Madison’s daughter’s 5k this Saturday 3) Waxhaw Trail Fest (WTF) is being held 4/20. Get signed up if you can make it. 4) Savage Race in June
MOLESKINE: Thanks to the pax for posting this morning despite the gross conditions. At least it wasn’t cold! Great job by PB for posting and running his workout without any pax to join him. Strong work!
COT: I believe The Worm took us out, but I could be mistaken as I was gassed from the squats (and the flatulence).
WARMUP: Combination suitcase/farmer carry bells from vehicles. SSH x 20 IC 5 x 1H swings per side IW x 15 IC 5 x high pulls per side Windmills x 10 IC 5 x cleans per side Arm circles/flaps x 10 each direction 5 x snatches per side
THE THANG: Day 2 of Week 1 of the SFG Level 1 Prep workout program
Waiter holds: 5 sets of :30 per side with :30-:45 rest between sides/sets 5 sets of 5 double clean and front squats
We had time for 2 rounds of Voodoo Complex per side.
MARY: Point Break joined us for Mary after doing a solo boot camp in the rain this morning. YHC led the lax back to the holy trinity of Meathead core exercises today: elbow plank, hollow body hold, and glute bridge. Warning to future Qs: the HBH really seemed to activate The Worm’s cropduster. Position yourself upwind accordingly.
ANNOUNCEMENTS: 1) Blood drive Friday – 3 spots left for Friday 2) Madison’s daughter’s 5k this Saturday 3) Waxhaw Trail Fest (WTF) is being held 4/20. Get signed up if you can make it. 4) Savage Race in June
MOLESKINE: Thanks to the pax for posting this morning despite the gross conditions. At least it wasn’t cold! Great job by PB for posting and running his workout without any pax to join him. Strong work!
COT: I believe The Worm took us out, but I could be mistaken as I was gassed from the squats (and the flatulence).
Sandbags, Cones and Kettlebells
Date: 2024-02-29 AO: shield Q: lex_luthor PAX: ToeJam, Bombay, Cooter2 FNGs: None COUNT: 4 WARMUP: run to Middle School THE THANG: laid out cones with an exercise at each, including: pushups, kb swing, rows, squats, shoulder press, deadlift and burpees After each exercise run down the parking lot and do 5 pullups or dips on the jungle gym The boys made it through 2 full rotations of each exercise followed by pullups along with 2 rounds of just each exercise. So lots of pullups were had. ANNOUNCEMENTS: Waxhaw Trail Fest – 4/20, Spitball is on the mend COT:
Cone Heads
Date: 2024-03-06 AO: sacs Q: lex_luthor PAX: Roulette, Starch, geraldo, wildturkey, Emoji, Cheese Curd FNGs: None COUNT: 7 WARMUP: none THE THANG: lined up 9 cones under the awning of SCMS and the boys got to work. Everything included some level of ruck weight or additional sandbag weight, including: squats, shoulder press, rows, squats, lunges, merkins, situps, upright rows, and kb swings After completing each round a trip to the far side of the school was made with ruck and sandbag in a farmer carry. Boys did great and were able to complete 3+ rounds. ANNOUNCEMENTS: Blood drive this Friday. Emoji b-day today. Waxhax Trail Fest April 20th COT: