First Goat of ‘25
Date: 2025-01-03 AO: mountain-goat Q: slim_fast PAX: Benny, fleetwood, retread, Sensei, slim_fast, Spammer, wildturkey, gullah, Insomniac, Mounds FNGs: None COUNT: 10 WARMUP: Assorted dynamic stretching on Strawberry. THE THANG: Hilly route up Raintree to Four Mile Creek, followed by a jaunt on Whitethorn. Option to continue through to Raintree or reverse course back to Four Mile Creek. Close to 5 miles and 500 feet of elevation gain. A great way to start 2025 at MG! MARY: Cool down stretching instead. ANNOUNCEMENTS: None COT: Slim Fast
The Cold Didn’t Stop Us … But the Fence May Have
Date: 2025-01-03 AO: centurion Q: Point Break PAX: Snuka, Mr. Magoo, Cheese Curd, Hawkeye, Pilgrim, taggart FNGs: None COUNT: 7 Here’s what went down.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.
2 schools circuits
Date: 2025-01-03 AO: the-brave Q: wingman PAX: kirby, Franky, midriff, teddyf3, SweetWater, bunker, frasier, fire_hazard, wingman FNGs: None COUNT: 9 WARMUP: usual assortment of wingman favorites :heart: SSH, IW, Windmill, Hill-billys and a Hippie -pleaser :potato: pickers. But no Hippie to enjoy them. THE THANG: Mosey towards the 485 bridge. Stop at each light and rotate thru 5 merkins, 5 american :flag-us: :hammer: , 5 dips. Mosey to endhaven for LBCs At the elementary rotate 3 rounds of 15 dips and 5 pull-ups. Run to the bottom of Rougemont. use the baby hill for 3 rounds of merkins at the bottom and squats at the top. use barrette pl short-cut to the Ballantyne Ridge :wolf: big 3 corner circuit of: 10 wide-arm merkins, 10 dying cockroach and 10 diamond merkins.
Head back home: – 15 roll-over crunches – 50 air presses on the bridge – 15 reverse crunches – 50 air presses at the air compressors @ AAA. – 30s plank
Keep getting at it in 2025. one FNG a month. Who is near you that needs the gift :gift: .
If there is one thing about friday morning i love the most, its Panera :panera:. Coffeteria with the guys and a few laughs, topics not discussed at the workout EQUAL a great way to start the day.
midriff thanks for taking us out.
Head back home: – 15 roll-over crunches – 50 air presses on the bridge – 15 reverse crunches – 50 air presses at the air compressors @ AAA. – 30s plank
Keep getting at it in 2025. one FNG a month. Who is near you that needs the gift :gift: .
If there is one thing about friday morning i love the most, its Panera :panera:. Coffeteria with the guys and a few laughs, topics not discussed at the workout EQUAL a great way to start the day.
midriff thanks for taking us out.
[scars] New Year, New Name, Same Grind
Date: 2025-01-03 AO: scars Q: Roulette PAX: Starch, The Worm, ToeJam, Reaper FNGs: None COUNT: 5 Just under 3.5 miles on a cold January morning to kick of the year with the first ruck for the newly named scars AO. Shoutout to The Worm for getting back at it during his recovery. In the coming weeks we’ll be stepping up the ruck with added sandbags to get ready for Goruck Bragg in March.
47 minute workout?
Date: 2025-01-02 AO: the-phoenix Q: lex_luthor PAX: wingman, wildturkey, Starch, Roulette, kirby, madison, lex_luthor FNGs: None COUNT: 7 We got started a couple of minutes early as my watch is apparently 2 minutes ahead. Hence the 47 minute workout
What we did – in no particular order Warmup Rotated pulling tires forward with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Pull tires to bottom of parking lot
Three rounds of 10-12 Thrusters and 15 Glute bridge to Butterfly situps
Rotated pulling tires backwards with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Pull tires backwards to bottom of parking lot
Three rounds of 10-15 Rows and 15 chippy cross situps
Throw a tire 3 times with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Then jump through the tire and do a burpee and then throw the tire (too many steps on this one) to the bottom of the parking lot.
Three rounds of 10-15 Shoulder press and 15 Freddy Mercury.
Final tire rounds. Pulled the tires backwards around the parking lot for two straight rounds. Altering 5 pushups by the guys not pulling the tires.
COT – too much to mention Highlights include – more tracking of guys attending workouts, bringing out FNG’s, some awesome post records with 200 for the year wildturkey and 100+ straight posts by wingman Looking to find some more opportunities for all of us to have “mini” adventures with our 2.0’s while they are still under our roof In general, we are all looking to have a kick ass 2025
What we did – in no particular order Warmup Rotated pulling tires forward with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Pull tires to bottom of parking lot
Three rounds of 10-12 Thrusters and 15 Glute bridge to Butterfly situps
Rotated pulling tires backwards with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Pull tires backwards to bottom of parking lot
Three rounds of 10-15 Rows and 15 chippy cross situps
Throw a tire 3 times with 5 pushups to the top of the parking lot. Everyone gets 5 pullups Then jump through the tire and do a burpee and then throw the tire (too many steps on this one) to the bottom of the parking lot.
Three rounds of 10-15 Shoulder press and 15 Freddy Mercury.
Final tire rounds. Pulled the tires backwards around the parking lot for two straight rounds. Altering 5 pushups by the guys not pulling the tires.
COT – too much to mention Highlights include – more tracking of guys attending workouts, bringing out FNG’s, some awesome post records with 200 for the year wildturkey and 100+ straight posts by wingman Looking to find some more opportunities for all of us to have “mini” adventures with our 2.0’s while they are still under our roof In general, we are all looking to have a kick ass 2025
Rockin’ New Year’s Eve Party
Date: 2025-01-02 AO: shield Q: Cooter2 PAX: ToeJam, Bombay, margo FNGs: None COUNT: 4 WARMUP: at QHMS, plenty of stretching for Margo. THE THANG: Rotary phone with rocks at the track including trivia, of course. ANNOUNCEMENTS: Toejam is the new site Q at Stonehenge and looking to make the workout a better experience. Forgot to ask if he’s still site Q at Shield? COT: Prayers for 3 Spot’s recent medical procedure and for the passing of YHC’s father in law.
Coffeeteria afterwards at HT Starbucks.
It was my privilege to lead this morning. Cheers to a new year!
Coffeeteria afterwards at HT Starbucks.
It was my privilege to lead this morning. Cheers to a new year!
Delayed Hydra Start
Date: 2025-01-02 AO: hydra Q: Erin Brokavich PAX: jet_fuel, spackles, Mikeoelz, MARTA, limey, goulash FNGs: None COUNT: 7 Ghostwritten by Marta
WARMUP: Run to OP fields FOR sSH, IW, LsS, parker Peter’s and Peter parkers THE THANG: 4 corners 1 round Dips Merkins Step ups Monkey humpers x20 With 4 burpees in middle
Run through woods for Mary at Windy rush. Run up hill with jump aquatsand dry docks at light.
Run to church for rock work. Curls Triceps Press 20x, 25x, and 30x. Run parkinglot between.
Run to opes for Dips derkins, Mike Tysons, and cal raides Airpress at opes x25 x2
Return to launch for burpee desert
MARY: Some ANNOUNCEMENTS: None aka do your slackblast for attendance COT: MaRTA takes us out.
WARMUP: Run to OP fields FOR sSH, IW, LsS, parker Peter’s and Peter parkers THE THANG: 4 corners 1 round Dips Merkins Step ups Monkey humpers x20 With 4 burpees in middle
Run through woods for Mary at Windy rush. Run up hill with jump aquatsand dry docks at light.
Run to church for rock work. Curls Triceps Press 20x, 25x, and 30x. Run parkinglot between.
Run to opes for Dips derkins, Mike Tysons, and cal raides Airpress at opes x25 x2
Return to launch for burpee desert
MARY: Some ANNOUNCEMENTS: None aka do your slackblast for attendance COT: MaRTA takes us out.
New Year, Same Run
Date: 2025-01-02 AO: the-devils-turn Q: flipper PAX: Alf, bunker, frasier, flipper, Polly, Astro (Kyle Kirchhoff), turkey_leg FNGs: None COUNT: 7 WARMUP: A couple pax pre ran THE THANG: T-shirt route mosey to ring in 2025 ANNOUNCEMENTS: a big DT Kotters to our friend Astro as he returns to form from injury. Growing group of PAX looking at running the swamp Rabbit half marathon in Greenville sc on 2/22 COT: thanks to Astro for the takeout
A new year a new me
Date: 2025-01-01 AO: sacs Q: Cheese Curd PAX: lex_luthor, Unplugged FNGs: None COUNT: 3 WARMUP: Nah
THE THANG: 10 exercises, 10 reps various sandbags heavy walkabout after each round squats Clean press Curls Sit ups Shoulder to shoulder Tris Deadlift High pull Russian twist Slick burpees
MARY: throughout
ANNOUNCEMENTS: Stonehenge is under new management. Gear workout first of the month. First one starts this weekend
COT: well, think we forgot… I forgot…something like that.
Ye ‘old Moleskin Unplugged likes heavy things. Seriously, always adding weight/ a ruck/ multiple sandbags to make everything harder and heavier lex_luthor looks more homeless than ever And shows up late, and was ready to be done 15 in… but this stud was here to work (says his new workout flannel) MARTA makes the SB for committing and not showing up
Overall a good morning. Keeping this workout on the radar for monthly fitness test. We kept together today and that was a great was to kick off 2025. Happy New Year
THE THANG: 10 exercises, 10 reps various sandbags heavy walkabout after each round squats Clean press Curls Sit ups Shoulder to shoulder Tris Deadlift High pull Russian twist Slick burpees
MARY: throughout
ANNOUNCEMENTS: Stonehenge is under new management. Gear workout first of the month. First one starts this weekend
COT: well, think we forgot… I forgot…something like that.
Ye ‘old Moleskin Unplugged likes heavy things. Seriously, always adding weight/ a ruck/ multiple sandbags to make everything harder and heavier lex_luthor looks more homeless than ever And shows up late, and was ready to be done 15 in… but this stud was here to work (says his new workout flannel) MARTA makes the SB for committing and not showing up
Overall a good morning. Keeping this workout on the radar for monthly fitness test. We kept together today and that was a great was to kick off 2025. Happy New Year