Track Day for Goats

Track Day for Goats

Date: 2025-01-17 AO: mountain-goat Q: slim_fast PAX: gullah, Spammer, slim_fast, retread, wildturkey, Benny FNGs: None COUNT: 6 6 Pax enjoyed the balmy 32 degree morning we’ll be wishing for next week. Good to have Benny join us along with some of the regular MG crew. WARMUP: Run to the end of Strawberry and back, head to the track for stretching. THE THANG: 400m/800m repeats with 400m recovery in between. ANNOUNCEMENTS: Hmm, maybe. COT: Slimfast took us out with words of wisdom.

The Brave is meant to be hard

Date: 2025-01-17 AO: _sob Q: frasier PAX: drive_by, fire_hazard, Hippie, midriff, teddyf3, wingman, Taco stand FNGs: None COUNT: 8 WARMUP: Slight mosey into BCC THE THANG: we ran 5 miles through the country club doing various exercises, revolving around working our core, our chest and some version of squats. Threw in a triple dime up and down a steep hill for fun. Great work by all the men. Even Teddy. MARY: ANNOUNCEMENTS: COT:

Charlotte Christian hasn’t canceled their lacrosse program yet?

Date: 2025-01-17 AO: ufo-ultimatefriz Q: MARTA PAX: Yeti, smokey, Shank, Paris, Spikeball, Victoria, Crawdad, sweeney_todd, David Baker, Mayo, Broken Arrow, Chubbs, Pfeffer, MARTA, biden, The Lacrosse Team FNGs: 1 The Lacrosse Team COUNT: 15 WARMUP: smokey led the count off with SSH and IW. THE THANG: It was a nice brisk morning for the classic match up of yellow vs. pink, bitter foes to the end. Pink went up 2-0 but quickly lost their way (over aggressive throws) to a lopsided yellow team. At 545 we knew our time was limited as a lacrosse coach rolled a speaker up to the field and crisp luxury cars arrived on the side line. The lights were turned on, and Yeti negotiated a few more minutes of action after skying a defender in the corner in front of potentially his former students. As time elapsed, Yellow was up 2 to 3 scores and Paris called next score wins (which was not accepted). Regardless, he was abruptly beat by the slowest player (YHC) on the field in the endzone to end the game. Yellow victory and an early 6:00 AM finish due to the lacrosse practice. I’m sure Pink would have come back and made a game of it (hah).
8 v 7 Yellow(1s): Marta Shank Barber Crawdad Smokey Vicky Spikeball Fly with me Pink (2s) Paris Yeti Mayo Biden Broken Arrow Chubbs Pfeffer MARY: Hah ANNOUNCEMENTS: Obstacle Race COT: Yeti takes us out. Pray for header. Crawdad’s son James (Emergency brain surgery); and Spikeball’s sister in law (Preeclampsia)

Meat. Hold the potatoes.

Date: 2025-01-15 AO: meathead Q: high_tide PAX: MARTA, Unplugged, Uncle Leo, The Worm, taggart FNGs: None COUNT: 6 YHC promised a simple meat (and swings) workout because, well, I like meat and someone else likes doing 10,000 swings in January. Here’s how it “worked” out.
WARMUP: SSH LSS Hillbilly Prying squat
THE THANG: The sequence: Press – 3 Left Squat – 3 Right Press – 3 Left Squat – 3 Right Swings – 10 Rest Repeato with reps of 5 and swings of 15 Rest Repeato with reps of 8 and swings of 25 Rest Repeato all of the above with 3-5-8 and 10-15-25 respectively Repeato 3 more times, with reps of 1-2-3 but keeping swings at 10-15-25
MARY: 5 real bulldogs (pullover + Louganis) 45 seconds of Unplugged’s Crunch Bugs (R)
ANNOUNCEMENTS: I don’t really remember any
COT: Marta had more stories than usual, which I think was his way of slowing us down so that I’d drop the reps, without asking me to drop the reps. Very clever, that guy. Unplugged loves his swings. Dan John would be proud. And he still doesn’t know what a Louganis is. Uncle Leo was fairly quiet but it was likely because my changing numbers meant he was busy keeping the math straight to (1) be sure we reached 250 on the swings but (2) ensure I didn’t overachieve his 300. The Worm bombed himself, and it wasn’t even during the Flute Bridge. He had to walk off, coughing and gagging. I would have offered a water or a mint, but now that Covid is over, I don’t keep a hazmat mask :mask: with me anymore. Taggert strolled in about 15 minutes post-launch, but since this isn’t a bootcamp, he easily found us and only shorted himself the first round of the workout, which I’m sure he made up at home.
By the numbers: 50 presses Left 50 presses Right 100 squats (L+R) 250 swings 0 fluff in this stuff
Aye

Wait, was that 4?

Date: 2025-01-16 AO: sparta Q: Full House PAX: turkey_leg, ductwork, geraldo, hopper, lex_luthor, Orange Whip FNGs: None COUNT: 7 WARMUP: short run followed by dynamic stretching THE THANG: 4×4, 4 minutes on, followed by 3 minutes recovery, 4 times. turkey_leg gaslit everyone in to going 1 more interval. But it was good to push for 1 more. MARY: jog back to start. ANNOUNCEMENTS: breakmans father daughter date is selling tickets COT:

Calf Muscles == 2nd Heart

Date: 2025-01-16 AO: the-phoenix Q: Roulette PAX: wildturkey, teddyf3, midriff FNGs: None COUNT: 4 WARMUP: Mosey to the Y pavilion, stretch it out (we don’t do enough stretching before workouts)… Arm circles, neck rolls, hip circles, downward dog, runners stretch, cobra THE THANG: Mosey to the Baseball fields for a couple rounds of 4 stations Alternating Upper body and core exercises for each stop and do a leg focused exercise on the way to the next station 10x Carolina Dry docks, lunge walk, 20x LBC, Broad jump, 10x Diamond Merkins, Tip toe walk, 20x Pistol Crunches, Side squats, 10x Hand release merkins, Heal walk, 20x Freddie Mercury, Squat shuffle, 10x Wide arm merkins, Lunge walk, 15x wingman sit-ups, side step squats, 10x Decline merkins Mosey back to the Y pavilion, wall sit 30x overhead presses, plank it up for 5x Merkins straight into 5x J-Lo for two rounds… 30x dips Mosey to the Y track for two laps, stopping at each corner for 10x upper body and 20x core… I can’t remember everything we did so just use your imagination… MARY: Air humpers (thx teddyf3), Box cutters (Perennial wildturkey fav), and Plank with some 6 inch holds cuz you know I like it nasty… ANNOUNCEMENTS: If you’ve read this far good on you… Now get you ass out of that bed and do the hard thing :slightly_smiling_face: Shout out to midriff for getting in the miles even though he’s recovering from illness COT: “Be the nice person at work.” Great advice from wildturkey And I’ll leave you with this: “External things are not the problem. It’s your assessment of them. Which you can erase right now.” – Marcus Aurelius, Meditations

Tiger rag challenge

Date: 2025-01-16 AO: run Q: frasier PAX: bunker, Astro (Kyle Kirchhoff), Dosey Doe, Fletch FNGs: None COUNT: 5 WARMUP: THE THANG: pretty simple instructions today. Run up Rea Road until you find Dosey Doe and then turn around. MARY: ANNOUNCEMENTS: COT:

Hydra Thursday

Date: 2025-01-16 AO: hydra Q: Tuna PAX: Tuna, MARTA, Focker, Foghorn, jet_fuel, Slingshot, taggart, Limey; Brandi FNGs: None COUNT: 9 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers – Peter Parker
Run to church: Merkin/plank ladder
4 corners: Three 10 Merkins 10 squats 10 Carolina dry docks 10 lunges
Run to bus parking lot: Count down/up: 5 – 1 – 5 Merkins & Peter parker
Jacob’s ladder: merkins & jump squats
Playground: partner up 30 pull ups 100 merkins 200 Squats
Mary

Get by with a little help from my friends

Date: 2025-01-15 AO: _area-51 Q: Circuit City PAX: Hops, Point Break, Can of Worms (Will Cook), hopper, Pilgrim, Limey FNGs: None COUNT: 7 WARMUP: standard issue THE THANG: Went to the hotbox for some partner exercises. Did some wall sits/air presses. Then hit the rock pile on the way back. MARY: dealers choice near the hot box ANNOUNCEMENTS: Hydra needs a Q tomorrow COT: Great effort by all. Hops took us out.

This week’s update

Date: 2025-01-15 AO: wamrap Q: Orange Whip PAX: Alf, mcgee, Orange Whip, poptart, Astro (Kyle Kirchhoff), rachel FNGs: None COUNT: 6 Pop Tart made his triumphant return (and reminded us with constant chatter while we burpee’d), Astro made it two weeks in a row and the regular mix of bros was there sans HH, OT and EE.
Parking deck and stuff.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte