Swift, Swifter, Swiftest, and a blue bag
Date: 2025-04-22 AO: swift Q: drive_by PAX: hairball, Wolverine, fire_hazard, fleetwood, citgo, Brisket, tagalong, drive_by, Moth, midriff, Cheap Seats, Hippie, frasier, bratwurst, None FNGs: 1 None COUNT: 14 WARMUP: A nice and easy 10 min run to get the blood flowing down to Rushmore, then a stretch session: On toes- straight, out and in for 20 counts each On heels – straight, out and in for 20 counts each each High knees 30 count Butt kickers 30 count Players choice, most did “loose the 🪿 “
THE THANG:
1000m loop prepped with cones at Start, 400m, 500m, and 900m
**also a nondescript blue bag no one wanted to open :scream:
>From Start to 400m – 10k pace >From 400m to 500m – moseying pace >From 500m to 900m ( 2nd 400m) – 5k pace >From 900m back to Start – moseying pace
5 rounds of the loop, and a modified 6 to get us back to the COT.
Hard work and effort from all, special shoutout to the “Swifter” bunch leading the way bratwurst, Hippie, Wolverine
3 of the Swiftest frasier citgo hairball did their own run and “caught up” with the rest of us at COT
MARY: na
ANNOUNCEMENTS: Bratwurst mentioned Tuesdays “non-Book club” book club starting a new study next week after Swift/Bagpipe at Panera
COT: Roulette took us out
THE THANG:
1000m loop prepped with cones at Start, 400m, 500m, and 900m
**also a nondescript blue bag no one wanted to open :scream:
>From Start to 400m – 10k pace >From 400m to 500m – moseying pace >From 500m to 900m ( 2nd 400m) – 5k pace >From 900m back to Start – moseying pace
5 rounds of the loop, and a modified 6 to get us back to the COT.
Hard work and effort from all, special shoutout to the “Swifter” bunch leading the way bratwurst, Hippie, Wolverine
3 of the Swiftest frasier citgo hairball did their own run and “caught up” with the rest of us at COT
MARY: na
ANNOUNCEMENTS: Bratwurst mentioned Tuesdays “non-Book club” book club starting a new study next week after Swift/Bagpipe at Panera
COT: Roulette took us out
The only way is through…
Date: 2025-04-22 AO: bagpipe Q: Roulette PAX: Starch, wildturkey, taggart, Snuka, Hawkeye, Blue Tent, Circuit City, war_eagle FNGs: None COUNT: 9 WARMUP: Mosey down to Brixham Park, SSH, Hillbillies, Merkins, front fold stretch into cobra into calf stretch x2, line up and bear crawl the field THE THANG: Mosey over to the Campbell soup hill Triple two pence 5x Burpees, run to the top, 5x Burpees for two rounds Wall sit the bridge Mosey to the AMP, shit it’s closed, time to improvise 20x punching big boys, then lunge walk two light posts Mosey down Ballantyne Corp Pl, wave to the swift PAX Stop for 20x box cutters and buddy run up the hill towards Ballantyne Commons Stop at the corner for 20x LBCs, buddy run back towards Johnston and back to start MARY: Flutter, Plank, J-Lo’s ANNOUNCEMENTS: Mountain Rumble in Sept., the best time to start is now COT: Be present, have gratitude, help others
Where’s Orange Whip?
Date: 2025-04-22 AO: fast-twitch Q: Benny PAX: Cheese Curd, Alf, deep_dish, jet_fuel, marge, retread, geraldo, turkey_leg, voodoo, Benny, Oona 🐶 FNGs: None COUNT: 10 WARMUP: After a very brief disclaimer seeing how Orange Whip must have parried to hard on the west coast the fine folks of Fast Twitch were dealt with YHC. THE THANG: YHC gave the pax two options out and back to Catholic or towards Covenant Day. The pax choose Covenant Day, 30 minutes out and back. MARY: None ANNOUNCEMENTS: Q school coming up soon led by Alf and Orange Whip. Brew Ruck Memorial Day weekend, see slack for more details. COT: YHC with the takeout
How does the Bucher introduce his wife?
Date: 2025-04-22 AO: falcon-crest Q: Grits PAX: Clover, Emoji, Slingshot, puddin_pop, Erin Brokavich, Grits, Bootlegger, Razorback, Schwarmer FNGs: None COUNT: 8 Croatia, billy Bob thorton, ice skiing were just a few of the discussions
Punk makes Wildturkey Happy
Date: 2025-04-21 AO: swole Q: Unplugged PAX: voodoo, wildturkey, high_tide, ickey_shuffle, The Worm, Uncle Leo, lex_luthor FNGs: None COUNT: 8 Nice clear and humid morning in the gloom. Week 2 of the Grinder spreadsheet. Good amount of PAX with Lex and The Worm making their way! Great to see you all! The workout was terrible but in a good way.
Playlist was 80’s ish punk. That put a pep in wildturkey step.
WARMUP: Sling shot Good Mornings LSS Swings High Pull Arm Circles Phelps
THE THANG: 15 min AMQRAP #1 – 3 SH Swings – 3 SH Thrusters – 3 Lawn Mowers Repeat other side. Rest as need, keep going but keep your quality high.
Rest Period – Waiter carries with snatches. A crowd pleaser.
15 min AMQRAP #2 – 3 SH Press – 5 SH Swings Repeat other side….THEN – 5 Merkins (on or off bell) Rest as need, keep going but keep your quality high.
MARY: Flute Bridge, Plank, HBH.
ANNOUNCEMENTS: Pray for Run Stoppers Family. Keep praying for the worm as he makes his way about out in the gloom! COT: YHC took us out.
-UP
Playlist was 80’s ish punk. That put a pep in wildturkey step.
WARMUP: Sling shot Good Mornings LSS Swings High Pull Arm Circles Phelps
THE THANG: 15 min AMQRAP #1 – 3 SH Swings – 3 SH Thrusters – 3 Lawn Mowers Repeat other side. Rest as need, keep going but keep your quality high.
Rest Period – Waiter carries with snatches. A crowd pleaser.
15 min AMQRAP #2 – 3 SH Press – 5 SH Swings Repeat other side….THEN – 5 Merkins (on or off bell) Rest as need, keep going but keep your quality high.
MARY: Flute Bridge, Plank, HBH.
ANNOUNCEMENTS: Pray for Run Stoppers Family. Keep praying for the worm as he makes his way about out in the gloom! COT: YHC took us out.
-UP
Boston marathon day
Date: 2025-04-21 AO: blakovery Q: frasier PAX: bratwurst, Hippie, bunker, wingman FNGs: None COUNT: 5 WARMUP: THE THANG: we did the Providence country club loop. MARY: ANNOUNCEMENTS: COT:
Merkinfest
Date: 2025-04-21 AO: base-camp Q: Benny PAX: Benny, geraldo, thunder_road, Mr. Magoo, Floor Slapper, Limey FNGs: 1 Limey COUNT: 6 WARMUP: Thorough disclaimer was given that was very well entertained we made it on over to the preschool parking lot for a quick round of IW, Windmill and Low Slow Squats. THE THANG: Mosey on over to the intersection of Strawberry and Rosecliff, at each speed bump do 5 merkins.
Quick 7s, 1 Carolina Dry dock at the top, 6 diamond merkins at the bottom.
Mosey on over to fairway downs for a quick partner workout. Partner 1 runs up the hill and back, Partner 2 does called exercises. We got 3 rounds in ( LBCS, Jump Squats, Monkey Humpers) Head back to launch to do Peoples Chair by Semi’s office up to 75 air presses MARY: LBC Flutter Plank till its 6:15
Mileage ranged from 2.25-2.67 strong work by everyone today. ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, see slack for details COT: Thunder Road with the takeout
Quick 7s, 1 Carolina Dry dock at the top, 6 diamond merkins at the bottom.
Mosey on over to fairway downs for a quick partner workout. Partner 1 runs up the hill and back, Partner 2 does called exercises. We got 3 rounds in ( LBCS, Jump Squats, Monkey Humpers) Head back to launch to do Peoples Chair by Semi’s office up to 75 air presses MARY: LBC Flutter Plank till its 6:15
Mileage ranged from 2.25-2.67 strong work by everyone today. ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, see slack for details COT: Thunder Road with the takeout
Running with sandbags
Date: 2025-04-21 AO: stonehenge Q: fire_hazard PAX: Cheese Curd, Brisket, Rousey, shrinkwrap, wildturkey FNGs: None COUNT: 6 WARMUP: grab a sandbag and run to the deck THE THANG: swap out sand bags every lap up the parking deck 40, 50 and 60’s
Hit the 4 corners
Some Mary
MARY: we got it in
ANNOUNCEMENTS: none
COT: short prayer, short SB Missing one pax, sorry
Hit the 4 corners
Some Mary
MARY: we got it in
ANNOUNCEMENTS: none
COT: short prayer, short SB Missing one pax, sorry
Paralyzed Sea Lion
Date: 2025-04-21 AO: firestarter Q: Roulette PAX: Franky, Odd Job, kirby, Rousey FNGs: None COUNT: 5 WARMUP: Mosey over to the medical complex, standard fare warm-up… SSH, IW, Merkins, forward fold to cobra stretching THE THANG: Simple and efficient… Run Stop Core and upper body exercise Repeat for 45 mins Rousey tweaked his back at the beginning but hung with us through the morning kirby Did his best “paralyzed sea lion” impression during back scratchers Franky Needs to review his Q spreadsheet, powered through the morning like a boss Odd Job Defies gravity with hand stand merkins MARY: Every time we stopped ANNOUNCEMENTS: Find an event COT: YHC took us out with a reminder to be present and appreciate the opportunities we are given to do the right thing
Cruise through PCC
Date: 2025-04-19 AO: chicken-run Q: Kielbasa PAX: Chopper, Rob Rosenthal – Drive By, Polly, turkey_leg, Kielbasa FNGs: None COUNT: 5 THE THANG: 10 miles through pcc and back to Best Buy