The Rock
Date: 2025-02-01 AO: the-rock Q: O’Tannenbaum PAX: geraldo, Orange Whip, madison, Alf, turkey_leg, Horsehead, O’Tannenbaum, ductwork, Beavis (DR Pax – Raleigh) FNGs: None COUNT: 10 or 11 + one DR PAX / 0 FNG WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Easy Saturday morning run….
Date: 2025-02-01 AO: run Q: midriff PAX: kirby, Franky, jrr_tolkien FNGs: None COUNT: 4 13 miles was the goal. Some did less and some more. Good and easy run less the flooding on the greenway causing some re-routing through the Ballantyne area ….
Misty Mountains and Marathon Miles
Date: 2025-02-01 AO: chicken-run Q: midriff PAX: kirby, Franky, jrr_tolkien FNGs: None COUNT: 4 North on Rea to the flooded greenway by Trader Joe’s. Passed retread and other F3 pax. Ventured off course and contemplated crossing Johnston/485 iso Stonehenge pax.
At the end of the day we got 13++ miles, took in a beautiful sunrise and enjoyed a few parking lot beverages before CFA
At the end of the day we got 13++ miles, took in a beautiful sunrise and enjoyed a few parking lot beverages before CFA
What’s in the bag?
Date: 2025-02-01 AO: davinci Q: Odd Job PAX: C3P0, soft_pretzel, Palmolive, Hawkeye, Roulette FNGs: None COUNT: 6 WARMUP: SSH, IW, Merkin, dive bomber merkin, runner stretch
THE THANG: Pick up the mystery bag and some bricks and mosey to the Target parking lot. Acquire some cinder blocks and circle up. Each PAX took a turn carrying the mystery bag over to the yoga stairs, up and over, and back. The rest of the pax worked with the cinder blocks and bricks through a series of 20 each: blockees, curls, shoulder press, tri extension, burpee over block, squat with block, flappy bird (with bricks), and brick merkins (only one brick can touch the ground). This was all done to a soundtrack that in retrospect, may have been a little too unfiltered. Fresh off his 50k run in Moab soft_pretzel seemed pleased to stop moseying for a while and along with C3P0 and Hawkeye really killed it here.
We returned the blocks and bricks to the hiding spot, picked up the bag and moseyed to the playground. We circled up for some explosive merkins (clap, shoulder tap, and leg tap). Roulette and Palmolive killed it and no noses were broken. We did some more shoulder and merkin variations. I expect none of us will be able to touch our noses tomorrow.
Mosey back to base, do a quick 1 minute upside down against the wall (PAX choice handstand or ballz2wall), then time.
ANNOUNCEMENTS: Runners are in final few weeks of prep for the Oak Island run. Lots of good events in the coming few weeks, check slack for details. Roulette is doing another GoRuck event – sign up and join him.
COT: Prayers for the cousin of one of our PAX who was recently diagnosed with breast cancer.
THE THANG: Pick up the mystery bag and some bricks and mosey to the Target parking lot. Acquire some cinder blocks and circle up. Each PAX took a turn carrying the mystery bag over to the yoga stairs, up and over, and back. The rest of the pax worked with the cinder blocks and bricks through a series of 20 each: blockees, curls, shoulder press, tri extension, burpee over block, squat with block, flappy bird (with bricks), and brick merkins (only one brick can touch the ground). This was all done to a soundtrack that in retrospect, may have been a little too unfiltered. Fresh off his 50k run in Moab soft_pretzel seemed pleased to stop moseying for a while and along with C3P0 and Hawkeye really killed it here.
We returned the blocks and bricks to the hiding spot, picked up the bag and moseyed to the playground. We circled up for some explosive merkins (clap, shoulder tap, and leg tap). Roulette and Palmolive killed it and no noses were broken. We did some more shoulder and merkin variations. I expect none of us will be able to touch our noses tomorrow.
Mosey back to base, do a quick 1 minute upside down against the wall (PAX choice handstand or ballz2wall), then time.
ANNOUNCEMENTS: Runners are in final few weeks of prep for the Oak Island run. Lots of good events in the coming few weeks, check slack for details. Roulette is doing another GoRuck event – sign up and join him.
COT: Prayers for the cousin of one of our PAX who was recently diagnosed with breast cancer.
If No One Knows What You’re Doing, No One Can Say You’re Doing It Wrong
Date: 2025-02-01 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, The Worm, flipper, taggart, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 9 Beautiful day for a beatdown! The weather cooperated, the playlist elicited minimal groans, and a solid crew of pax posted. Can’t ask for much more than that. Inexplicably, the biggest challenge most of the pax had was wondering how to dress for ~40 degree weather? Some rocked shorts, some wore hats. Nearly every man shed at least one layer/item, but all-in-all, it was better than sub-freezing temps for sure. The pax graciously battled through YHC’s winding weinke – although YHC isn’t sure that the Instagram-inspired ‘Deadman-to-Barbarian’ complex will become a permanent staple anytime soon. Nevertheless, the pax did hard things today and got better. Great to see Emoji back in action and it was a pleasure to have Toto in the mix. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Pelosi Ladder 2) Modified “Glutecifer” Complex (4 sets) – Racked reverse lunge (3x e/s) – Bent over row (6x e/s) – Heavy swings (6x) 3) Variety EMOM (15 min.) – A: Snatches (5x e/s) – B: Lawnmower (6x e/s) – C: Goblet chest press (8x) 4) Racked Calf Raises (3 sets) – Grab some curb and single-bell racked calf raises (5x e/s first set; 10x e/s second and third sets to align with the will of the pax) 5) Instagram Complex of the Day (3 sets) – Deadman to barbarians (6x) 6) Carries! – Smorgasbord of carries – suitcases, rack, and waiters with shrugs, slingshots, and all manner of nonsense 7) Squat/Merkin/Squat (2 sets) – Front squat – L (5x) – Merkins (10x) – Front squat – R (5x) – Second set change to transformer squats MARY: Nope – not today; too many carries ANNOUNCEMENTS: – Not much to announce – blood drive is still looking for a site and the F3 coupon code for the Spartan Race is sold out – Continued prayers for the Worm and his family as he’s battling, fighting hard, and still posting COT: Joined the pax of The Rock and OT took out the collective group
LEAD FROM THE BACK
Date: 2025-02-01 AO: the-rock Q: O’Tannenbaum PAX: Water Works, ductwork, Horsehead, Orange Whip, Focker, Alf, geraldo, madison, turkey_leg, @beavis FNGs: None COUNT: 11 WARMUP: 10 mins THE THANG: rocks MARY: yes ANNOUNCEMENTS: COT:
Coupon Clippers
Date: 2025-01-10 AO: centurion Q: lorax PAX: Preschool, Snuka, Point Break, Rawhide, Project Z; Bully Stick FNGs: None COUNT: 6 WARMUP: Short run to the top of the parking deck. Circled up for SSH, IW, and a few others.
THE THANG: Checked out an old coupon stash that was turned into a rock garden so we left as is. To the deck for a series of loops with a called workout on the ground floor and burpies on each level above.
Went to Jack in the Box for a breakfast sandwich made of rocks. Curls, overhead press, tris,
THE THANG: Checked out an old coupon stash that was turned into a rock garden so we left as is. To the deck for a series of loops with a called workout on the ground floor and burpies on each level above.
Went to Jack in the Box for a breakfast sandwich made of rocks. Curls, overhead press, tris,
Who Moved The Cheese?
Date: 2025-02-01 AO: stonehenge Q: wildturkey PAX: snowflake, Rehab, Rousey FNGs: None COUNT: 4 Q by committee
Lochness Bagpipe Hill Einstein hill Rocks
We missed you Cheesecurd
Lochness Bagpipe Hill Einstein hill Rocks
We missed you Cheesecurd
Lochness Visit
Date: 2025-01-24 AO: the-brave Q: fire_hazard PAX: wingman, teddyf3, midriff, drive_by FNGs: None COUNT: 5 WARMUP: Do some warmup across the street from the launch. SSH, IW, Windmill, Merkins, Squats THE THANG: Head over to Loch Ness for some laps. 10 merkins at first wall, 10 Step ups each leg on the second wall, 10 dips at the tables, 5 burpees at the sidewalk junction.
Do this about 4 times.
Head over to the fitness trail. Half run down the left side for pull-ups half run down the right for dips. Flip flop for 3 rounds. Head back home with exercises. MARY: throughout ANNOUNCEMENTS: I don’t remember. COT:
Do this about 4 times.
Head over to the fitness trail. Half run down the left side for pull-ups half run down the right for dips. Flip flop for 3 rounds. Head back home with exercises. MARY: throughout ANNOUNCEMENTS: I don’t remember. COT:
New Area for Firehazard
Date: 2025-01-31 AO: the-brave Q: fire_hazard PAX: Franky, frasier, kirby, drive_by, SweetWater, Taco_Stand FNGs: None COUNT: 8 Wingman was spouting some mumble chatter about me only having a few areas that I lead workouts in (murder horn, parking deck, Loch Ness, wing mans hood, and the horrible neighbor hood on elm). So I used a brand new area today and wingman went rucked. WTF!! WARMUP: Head to the lot near upper ave for some: SSH, IW, Windmill, Merkins. All IC. THE THANG: Head over to the main part of the bowl on lower. Do 4 corners from the corner of Lower and bowl st., to Bowl St and Upper; to Upper and Btyne Corporate, to Btyne Corporate and lower. Taco noted that this loop is really close to .5 miles. At diagonal corners 5 burpees and 10 Heels to the heavens.
Go to Upper and BC. Run half way or so for the other end. Triple nickel, 5 burpees on one end 5 Low slow squats on the other. This was about a quarter mile each way…. I think. Took a long time. Some people quit early….. so we did 10 IC burpees at the end. Head back to the start with exercises on the way. MARY: throughout ANNOUNCEMENTS: No time go to Panera COT:
Go to Upper and BC. Run half way or so for the other end. Triple nickel, 5 burpees on one end 5 Low slow squats on the other. This was about a quarter mile each way…. I think. Took a long time. Some people quit early….. so we did 10 IC burpees at the end. Head back to the start with exercises on the way. MARY: throughout ANNOUNCEMENTS: No time go to Panera COT: