The Gauntlet
Date: 2025-11-07 AO: centurion Q: Snuka , PAX: Emoji, snowflake, Point Break, Hawkeye FNGs: None COUNT: 5 WARMUP: Low Slow Squat Imperial Walker Mountain Climbers Plank Jacks LBC’s American Hammers Leg Stretches
THE THANG:
5 Pax showed up on a cold 42 degree morning to run up and down stairs in a figure 8 fashion, otherwise known as the “Guantlet”.
LBC’s, Heels to Heaven, JLo’s, Shoulder Taps, Arm Raises and Merkins were the exercises of choice among the 6 rounds that were completed. Many conversations were had, including attending Clemson tailgate parties to the ridiculous things we used to do when in our 20’s. Great times indeed!
ANNOUNCEMENTS:
Prayers for Point Break’s successful mission trip which is upcoming.
COT: YHC with the takeout
THE THANG:
5 Pax showed up on a cold 42 degree morning to run up and down stairs in a figure 8 fashion, otherwise known as the “Guantlet”.
LBC’s, Heels to Heaven, JLo’s, Shoulder Taps, Arm Raises and Merkins were the exercises of choice among the 6 rounds that were completed. Many conversations were had, including attending Clemson tailgate parties to the ridiculous things we used to do when in our 20’s. Great times indeed!
ANNOUNCEMENTS:
Prayers for Point Break’s successful mission trip which is upcoming.
COT: YHC with the takeout
Freed to Lead part uno
Date: 2025-11-07 AO: scars Q: kirby PAX: wildturkey, Loogie, The Worm, madison, Roulette FNGs: None COUNT: 6 WARMUP: sure THE THANG: 2 loops for Elsa and on the road. Great conversation and discussion about Freed to lead and where we are and where we are going. Great to see Loogie. The Worm is looking stronger every week madison made sure he was warm while wearing shorts. Roulette took out a tree for being in the way. wildturkey lead from all positions in the group and braved the dangerous air to pick up the 6. MARY: nah ANNOUNCEMENTS: everything COT: WT
Day 4 of the hostage situation …
Date: 2025-11-06 AO: sparta Q: hoover PAX: geraldo, Orange Whip, Gazette, Keystone, jrr_tolkien FNGs: None COUNT: 6 WARMUP: talk about what we’re going to do
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
Day 4 of the hostage situation …
Date: 2025-11-06 AO: sparta Q: hoover PAX: geraldo, Orange Whip, Gazette, Keystone, jrr_tolkien FNGs: None COUNT: 6 WARMUP: talk about what we’re going to do
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
Day 4 of the hostage situation …
Date: 2025-11-06 AO: sparta Q: hoover PAX: geraldo, Orange Whip, Gazette, Keystone, jrr_tolkien FNGs: None COUNT: 6 WARMUP: talk about what we’re going to do
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
It’s Thursday, or as they tell me at work, day 4 of the hostage situation.
THE THANG: do the ting we talked about. Sportsplex loop, runners did some extra doubling back for more miles.
MARY: we don’t talk about ex-girlfriends
ANNOUNCEMENTS: brew ruck, holiday party, festivus
COT: Orange Whip with the take-out
RunStopper Special Out and Back
Date: 2025-11-04 AO: fast-twitch Q: Runstopper PAX: Benny, Alf, retread, deep_dish, hopper, jet_fuel FNGs: None COUNT: 7 *Benny posting on behalf of Runstopper WARMUP: Quick disclaimer including Runnstoper saying he wasn’t sure what the route would be till we started running on 51. Astro (Kyle Kirchhoff) joined us up till providence before finishing his last run before he goes out and crushes Indianapolis Marathon this weekend. THE THANG: Out and back 51, to providence to the greenway entrance turn around at the 30 minute mark and return to launch. MARY: N/A ANNOUNCEMENTS: Ruck around South End Breweries with canned good donations to Local Harvest Food Bank November 15th, Christmas Party and Debby and Hops’s on December 7th, Festivus December 13th. See slack for details COT: Runstopper with the takeout
4 by 4
Date: 2025-11-06 AO: shield Q: lex_luthor , PAX: tagalong, ToeJam, Brisket, Moth, Bombay, Benny, Cooter2, shrinkwrap, lex_luthor FNGs: None COUNT: 9 The boys and I ran a 4 by 4 workout today 4 minutes of running followed by 4 minutes of an exercise
Exercises -T Merkin’s -Lunges to Squats -Pullups -Glute Bridge to Sit Ups -Burpees
Lot’s of mumblechatter >From Beaver Moon’s, Tijuana and house fires we covered a lot of topics. Great job out there this morning boys
Remember to Value People over Possessions
Exercises -T Merkin’s -Lunges to Squats -Pullups -Glute Bridge to Sit Ups -Burpees
Lot’s of mumblechatter >From Beaver Moon’s, Tijuana and house fires we covered a lot of topics. Great job out there this morning boys
Remember to Value People over Possessions
No Trespassing
Date: 2025-11-06 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, Pele, sledge, lois, Mounds FNGs: None COUNT: 6 WARMUP: SSH, SQUATS, Hillbilly x2, SQUATS THE THANG: 40 minute Tabata workout by Matthew’s Social House MARY: Ran out of time. ANNOUNCEMENTS: Brewruck and xmas party COT:Orange Whip
Hot legs
Date: 2025-11-06 AO: the-phoenix Q: SweetWater PAX: midriff, Roulette, wildturkey FNGs: None COUNT: 4 WARMUP: mosey towards the front of Hawk Ridge for some SSH, yoga moves and planks. Mosey back to launch area THE THANG: Dora 1-2. 100 Squats, 200 Reverse Lunge, partner run to end of parking lot Set of 50 curb jumps on stairs Run to YMCA parking lot for 4 corners. 5 jump squats, 10 forward lunge, 15 squats, 20 calf raises. Two times 15 Merkins Run back side of YMCA entrance, then sprint last 100 yards to Community House rd. Run along CH rd and then sprint up and down hill three times and then one bear crawl up. Run to main Y entrance and three sets of broad jumps. About 20 round 1, then 10 for last two. Run back to launch for finishing Mary.
MARY: middle and end PAX led ANNOUNCEMENTS: Many. See google sheet in Slack COT: Close the week strong and accomplish the goals set.
MARY: middle and end PAX led ANNOUNCEMENTS: Many. See google sheet in Slack COT: Close the week strong and accomplish the goals set.
Promise delivered
Date: 2025-11-06 AO: hydra Q: Cheese Curd PAX: Header, jet_fuel, marge, Slingshot, Brandi, Limey FNGs: None COUNT: 7 WARMUP: run 1/2 mile and then some of the following: IW, SSH, runner street merkin thing
THE THANG: Run to half pipe 20 then 5\ 15 then 10 \ etc 5,10,15,20- lunge, lunge, squat Run to stop sign 20,15,10,5 – dive bomb merkin
Run to knightswood for exercises at lights 3 exercises in rotation/ 10 per light -Merkin -bunny hop -jump Squats
4 burpees
Run to church / ab work
Run around church
Rock work- 15 reps per -curl, overhead press, tricep, squats Run to end of lot Repeat
Run home and DONE
MARY: yep ANNOUNCEMENTS: see spreadsheet on slack
COT: filling in for the injured and out of town site Q’s. Thanks for having me
Promise of miles, we got a true 5k. Thanks for the motivation Jet Fuel, who poked the Q.
Again, great job on the workout and pushing through! Have a great day!!
THE THANG: Run to half pipe 20 then 5\ 15 then 10 \ etc 5,10,15,20- lunge, lunge, squat Run to stop sign 20,15,10,5 – dive bomb merkin
Run to knightswood for exercises at lights 3 exercises in rotation/ 10 per light -Merkin -bunny hop -jump Squats
4 burpees
Run to church / ab work
Run around church
Rock work- 15 reps per -curl, overhead press, tricep, squats Run to end of lot Repeat
Run home and DONE
MARY: yep ANNOUNCEMENTS: see spreadsheet on slack
COT: filling in for the injured and out of town site Q’s. Thanks for having me
Promise of miles, we got a true 5k. Thanks for the motivation Jet Fuel, who poked the Q.
Again, great job on the workout and pushing through! Have a great day!!