Cool Runnings

Cool Runnings

Date: 2024-03-19 AO: swift Q: midriff PAX: soft_pretzel, Hippie, bratwurst, Kielbasa, Wolverine, kirby, Gump, frasier FNGs: None COUNT: 9 Run repeats in the premier parking deck: – 4x 60 seconds – 3x 90 seconds – 2x 120 seconds

1,2,3,4

Date: 2024-03-19 AO: skunk-works Q: Mountain Momma PAX: header, stonecold, ChickenWing FNGs: None COUNT: 4
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1

Chapter 8 – Wonder

Date: 2024-03-19 AO: 3rdf-timekeeper Q: Hippie PAX: bratwurst, Roulette, Gump FNGs: None COUNT: 4 Epilogue will wrap up this book next week. bratwurst will send out a thought / question for us to bring next week.

Barbarians on Bagpipe

Date: 2024-03-19 AO: bagpipe Q: wildturkey , picasso, Roulette, Rousey, Starch, Pilgrim, teddyf3 PAX: picasso, Roulette, Rousey, teddyf3, Pilgrim, Starch FNGs: None COUNT: 7 The Tales of our Barbarian Rage!
The veil between worlds thinned this morning as Wild Turkey led you warriors on a savage pilgrimage. We gathered beneath the brooding shadow of Stonehenge for a primal warm-up and a burpee descent into the fires of exertion.
Sweat slicked your brows as we charged like a barbarian horde to the parking deck. There, atop this concrete cairn, we channeled the fury of a thousand battles with Mike Tyson push-ups that would rattle the very foundations. Donkey kicks lashed out like the hooves of maddened steeds, squats mimicked the thunderous stomps of giants, and lunges tested your balance like navigating treacherous mountain passes.
The final challenge awaited! We ascended the hill in an Indian Run, a single-file serpent coiling its way upwards, a testament to our unyielding will. Returning to Stonehenge, we descended once more into the burpee inferno, purging any weakness from our primal forms.
**Words of Might:**
Heed your limits, warriors, but push them ever further! Modifications are for the weak-willed, not those who dwell in the F3. This is a test of your mettle, a forging in the fires of pain that will leave you stronger, harder, more barbarian than ever before!
**Circle of Trust:**
Gather close, brothers, and share the tales of your conquest. Let the echoes of your grunts and the tremors of the earth from your squats reverberate through the COT.
**Announcements:**
GoRuck Light April Waxhaw Trail Fest Savage Race

So you just did something like this last week?

Date: 2024-03-19 AO: falcon-crest Q: Cheese Curd PAX: deep_dish, Erin Brokavich, Floor Slapper, Hops, ickey_shuffle, Snuka, Bootlegger, Orange Whip, Huddle House, poptart, marge, Clover, jet_fuel, Emoji, Limey FNGs: None COUNT: 16
WARMUP: Light jog to pick up Emoji and we headed to the nice neighborhood for a gentleman’s warmup
THE THANG:
IW-10 1 leg burpee-5 SSH-10 1 leg burpee-5 Windmill- slow 4 Hand release burpee-5
Run to Mannheim Ct
Stop for 10 incline and 10 decline merkins on the rail…run
Ab series in the Ct
Run to Morrowick Rd
Pause for 10 decline on the rail
I called a horseshoe, described a circle, and told the pax to do whatever they wanted
The plan was to do 20 dive bomb merkins runs the circle, 50 squats and run back, ending with 20 dive bomb merkins. Most did it
Start heading back
Stop for 10 declines on the rail.
Duck into Summerlin for 2 cul-de-sac circuits 20 diamonds/ 30 LBC / 30 sumo squats Then run to the next 20 wide arms, 30 rosaletta / 30 monkey humpers
Head home stop for abs in Mannheim Ct and another 10 declines and 10 inclines on the rail
Head home
MARY: Oh yeah…all morning long
ANNOUNCEMENTS: Hops is going to start an every other week group discussion at Star Bucks… see slack for details
COT: -Thank you for the opportunity to lead -it was cold and I would have fartsacked if I didn’t Q -The plan was to run and do the loop in Morrowick. Success!! Covered 3.63 miles total today -I guess Runstopper did something similar last week… sorry for the repeat. I heard he did not stop, so you are welcome -pushed the pax today, some left early, but most hung in there -Ickey was wondering why I would do all the running -Emoji complained but still was smiling with his glasses on :nerd_face: -I am sure there we other complements of my workout that I missed, feel free to chime in below

Raintree Tips

Date: 2024-03-19 AO: fast-twitch Q: turkey_leg PAX: Alf, hopper, turkey_leg, Astro, Purell, Runstopper, Christmas FNGs: None COUNT: 7 Treated the pax to some classic March Madness Trivia then ran the Rising Meadow to Winfbluff halfpipe #crowdfavorite. Topped it off with a smokerrise hill finisher. WARMUP: Mile warmup, preview of Ghostrunner THE THANG: Run from top of rising meadow to bottom of Windbluff. Exercises at the tips. Lunges and Romanian Deadlifts. Roughly 1//2 mile tip-to-tip MARY: N/A ANNOUNCEMENTS: WTF upcoming. Get your NCAA brackets in by Thursday tip off. COT: Astro take out
Last frosty morning for the season, but we stayed warm in Raintree. Alf and Christmas pushing it up front. Runstopper and Hopper kept it steady and consistent from the back. They didn’t seem too thrilled about the Smokerrise finisher, but we did it anyway. Total mileage about 6.5. Purell and Astro were off doing some horrible things to train for Boston. We all got our moneys with today. :punch:

Slow running

Date: 2024-03-18 AO: run Q: frasier PAX: bunker, C3P0, das_boot, Gold Digger, midriff, Polly, retread, wingman, Hippie FNGs: None COUNT: 10
WARMUP: THE THANG: Nice recovery run selfishly for me. We stayed together till very end when nature called some. MARY: ANNOUNCEMENTS: Keep showing up. COT:

Random tunes while we suffer

Date: 2024-03-18 AO: swole Q: flipper PAX: voodoo, Emoji, The Worm, wildturkey, ickey_shuffle, flipper FNGs: None COUNT: 6
WARMUP: swings, IW, cleans, arm circles and flails THE THANG: we followed the spreadsheet, for lots of presses, swings, and farmers carries to really torch the grip. PAX will struggle writing memos and TPS reports all day MARY: flute bridge, boat canoe, Superman, elbow plank ANNOUNCEMENTS: WTF and Savage Race upcoming. Go Ruck light also an option in April, see wild turkey COT: YHC took us out.

Why are there cones at this workout?

Date: 2024-03-18 AO: firestarter Q: lex_luthor PAX: Point Break, Odd Job, Franky, Starch FNGs: None COUNT: 5
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Some are late, some are really late

Date: 2024-03-18 AO: base-camp Q: Cheese Curd PAX: O Tannenbaum, Floor Slapper, Smash, thunder_road, Mr. Magoo, Snuka, Limy FNGs: None COUNT: 8
WARMUP: Jog to Floor slippers car then head to track
1/2 way around SEH, merkins and runner stretch
1/2 way around IW and Dive bomb Merkinf
THE THANG: The Gopher Just 2 trips
Partner 1 to the track Partner 2 20 step ups, 20dips, 30 Mky humpers
To the track
4 corners (all together)- Burpes or Dive bomb merkins at center 25 squats 1 burpee 25 Bunny hops 2 burpees 25 Merkins 3 burpees 25 jump squats 4 burpees
Back to Pavilion
Stair work Bunny hop Bunny hop 2 stair Hop left foot/ hop right Bunny hop 3 stairs
1 more loop
MARY: yeah we did a bunch
ANNOUNCEMENTS: nothing COT: thanks for the opportunity to lead Good group of guys and then OT finally showed up half way in. We were told he wasn’t that late because he was at 51 and strawberry at 5:30….so close. Once he found us he jumped in
Lots of work put in, I don’t see this crew much, but always getting after it.