V-Day

V-Day

Date: 2025-02-14 AO: centurion Q: Emoji PAX: Point Break, snowflake, Snuka, Pilgrim, lorax, Icarus FNGs: None COUNT: 7 6 Pax didn’t even mention it was Valentine’s Day YHC once again “borrowed” a trove of Point Break’s Centurion favorites
COP -Warm up Imperials, monkey humpers, 100 fast-slow Freddy Mercury’s, 3-phase one-legged squats
The Thang Mosey from Amilie’s to Parking Garage Multi-Ramps Run up ramp Exercise at each level, short ramp, down stairs, Level 1- 20 Drydocks Level 2- 30 Arm Raises against wall Level 3- 40 Jump Squats (run backwards to Level 4) Level 4- 50 LBCs Level 5- 60 SSH Level 6- 70 Imperials Down stairwell, repeat x 2
Mini Beast Not 6x6x6, but 2x6x6 Bottom of garage stairwell – 6 LBCs Up stairs to top – 6 heels to heaven Across to top of middle stairs – 6 big boy sit ups Down stairs to bottom – 6 big boy crunches Across to bottom of far stairs – Superman’s Up stairs to top – – 6 JLOs each side = 12
10 to 1 Merkins 10 merkins at one end of parking garage station 1 – run to station 2 9 merkins at middle stairs of parking garage station 2 – run back to station 1 8 at station 1, 7 at station 2, 6 at station 1, down to 1
Mosey back to Launch: Amilie’s lot Pax call out ab exercises the last 3 ½ minutes
ANNOUNCEMENTS:
Nothing really
COT: – Moderate mumble chatter, high spirits, several grunts Just over 2.5 miles (mostly uphill) -Snowflake and others headed to Second Friday at Stacks – breakfast 11100 Monroe Rd., 0630 YHC headed to Walmart to go home with V-Day roses like I planned it for weeks

New Territory Fail

Date: 2025-02-14 AO: mountain-goat Q: Spammer PAX: kilowatt, wildturkey, fleetwood, Spammer, gullah, slim_fast, retread, lois, Pele, sledge, mallcop, Mounds FNGs: None COUNT: 12 This morning we were judged by the running gods and found unworthy, Q was hoping to explore a new place, the neighborhood of Carson’s Pond, only to find out that it is a private road with gate access.. so instead PAX were treated to a trip through Magic Kingdom.

EMOM Day

Date: 2025-02-13 AO: _area-51 Q: Carny PAX: Bombay, Pilgrim FNGs: None COUNT: 3 WARMUP: got loose THE THANG: every minute on the minute. 1 on, 1 off 25 burpees 50 merkins 75 air squats 100 LBCs 75 air squats 50 merkins 25 merkins Took about 20ish minutes Kept the EMOM timer and music going, alternated stationary leg exercises and core every minute and Threw in a couple runs around Smithfield. MARY: ANNOUNCEMENTS: COT:

Rinse. And Repeat?

Date: 2025-02-13 AO: the-devils-turn Q: flipper PAX: voodoo, Astro (Kyle Kirchhoff), grasshopper, Hippie, flipper FNGs: None COUNT: 5 WARMUP: sitting in cars as long as possible to avoid standing in the cold and rain. THE THANG: There were only 3 PAX at 0515, so together we set out on a rerun of last week’s jaunt to Swan’s Run. Was planning for variety, but given limited numbers, general lack of care about route, and the need for flat, non-greenway roads, repeat was the obvious call. By mile 1 we all were waterlogged and had shoes at least 1/2 lbs. heavier than when we stepped from our vehicles. The extra water weight and general conditions likely slowed our efforts, but we ran 7 miles and met the duo of Astro/Grasshopper at TJs around 0617 following their equally soggy track work. MARY: nooope ANNOUNCEMENTS: too cold for that COT: Astro took us out
Today was just as disgusting as advertised and YHC was equal parts chilled and suffocated for the entire run. It would have been easy to stay home in bed, the rain gear left forgotten at the bottom of the gear stash. No shade towards those PAX who smart sacked today, but YHC is incredibly impressed with those who didn’t. As in life, it’s not what we do on the nice days which makes the biggest impact, it’s how we react in the face of adversity which will ultimately define our mettle. Today was a sharpening day and YHC, for one, was glad for the work done, even if I was totally miserable while doing it.
Do hard things boyos

Perseverance in the face of gloom

Date: 2025-02-13 AO: the-phoenix Q: Starch PAX: Roulette, wildturkey FNGs: None COUNT: 3 It was a particularly gloomy morning, but 3 pax showed up for circuit work and less than half a mile of running. After 216 sandbag burpees yesterday, they persevered and continued to put in the work because why else would you wake up at 0500
It was good to be out there this morning. It’s important to show up whether or not it’s convenient both here and in the lives of those we care about. Don’t shy away – we gotta use the gifts we’ve received and show up.
WARMUP: Ran to the pavilion Standards: SSH, Imperial Walkers, Runner’s Stretch
THE THANG: 3 rounds of each circuit – 1 minute per exercise with 15 seconds between:
Jump rope Carolina Dry Docks Step ups
Jump rope Dips Wall sits
Squats Step ups (this was supposed to be jump rope, but an unnamed pax lost the piece that secured the handle because an unnamed Q didn’t tighten everything appropriately :joy:) Plank
MARY: Flutters Box cutters LBCs American Hammers Plank til time
ANNOUNCEMENTS: Jaeger event Spartan race Waxhaw Trail Fest
COT: Pray for the Worm and any pax who are struggling. It’s vital to pray for each other and reach out.

Beautiful Day

Date: 2025-02-13 AO: sparta Q: lex_luthor PAX: lex_luthor FNGs: None COUNT: 1 Run in the rain

Winter weather water

Date: 2025-02-13 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, lois FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Two Learned Men

Date: 2025-02-13 AO: hydra Q: MARTA , Slingshot PAX: Slingshot, MARTA FNGs: None COUNT: 2 WARMUP: Two learned men, educated at one of the finest educational institutes in the world and of highest moral fiber, arrived at OP a shade earlier than the scheduled 530 launch. It was clear the PAX were uninterested in a beat down in the pouring down rain, alas no one arrived.
Site q and site q emeritus evaluated their options and a business decision was made. OYO workout at home was the consensus with the hope of redemption next week. Mine consisted of coffee curls, low weight but high reps.. soon to be added to the exicon.

Thank goodness for the Hot Box

Date: 2025-02-12 AO: meathead Q: voodoo PAX: flipper, The Worm, MARTA, Emoji, high_tide, Unplugged, voodoo FNGs: None COUNT: 7 7 pax rolled up to Calvary this morning to unload their bells and swing under the welcome cover of the Hot Box.
WARMUP: SSH x 20 IC Swings x 10 IW x 12 IC 5 high pulls e/s Prying squats x 2 5 snatches e/s
THE THANG: Workout B of Week 2 of Joe Daniels’ KBOMG Program
4 sets of 3 heavy deadlifts to 3 heavy goblet squats
8 sets of 8 heavy swing shrugs (extra lat engagement at the top)
16:00 EMOM: Odd – snatch to OH lunge x 3 e/s Even – dead stop swings x 6 In the midst of the EMOM, the Anvil pax showed up to enjoy our shelter and shower us with monkey humpers.
10 somersault squats super set with :30 plank x 4
MARY: what do you think the planks were for?
ANNOUNCEMENTS: Jaeger, Waxhaw Trail Fest, Run Jen Run 5K
COT: continued prayers for The Worm and his family. YHC with the takeout

Trying to stay dry

Date: 2025-02-12 AO: the-maul Q: SweetWater PAX: midriff, super trooper, 0 FNGs: 1 0 COUNT: 3 WARMUP: run for cover at Michael’s. Stretch, Imperial Walkers, Air Squat’s and Push Ups THE THANG: Run to parking garage by Brown Bag. 1 min Plank, Wall Sit and Run to end of garage and back. 3 Rounds
Forward bear crawl 5 parking spots, then reverse back to starting point. 30 second rest. 3 rounds
Recover with run to end of garage and back
Run back to cover at Michael’s
25 hand release push ups
Then 3 rounds of Mary and run to stop sign and back after each round
Stretch before returning to launch MARY: Completed ANNOUNCEMENTS: midriff running full marathon this weekend. Will there ever be a Happy Hour again was asked by super trooper COT: Good Luck to all the runners this weekend.

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