What’s an extra 40#?

What’s an extra 40#?

Date: 2025-03-21 AO: centurion Q: Point Break PAX: Cheese Curd, Rousey, Rawhide, Hawkeye, Circuit City, snowflake, Snuka, Project Z (12), Lumbergh (Newly Renamed) FNGs: None COUNT: 10 The Thang
For this Q, we’re carrying a 40# sandbag. Take turns throughout. Mosey from Amelie’s over to Charlotte Catholic and to the base of TarTarus for CoP.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Peter Parkers x 10 · Parker Peters x 10 · LSS x 15
Mosey to the base of stairwell #1.
WAVE 1: The Heavy Beast · Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Call exercise while we wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast, w/ sandbag = The Heavy Beast) o ROUND 1: Hand Release Merkins o ROUND 2: LBCs o ROUND 3: 180 Jump Squats o ROUND 4: CDDs o ROUND 5: Heels to Heaven o ROUND 6: Burpees
Mosey to fence at the football field.
WAVE 2: Abs & Animals · Toes-to-Fence (Dragonflies/Scorpions?) x15 · Bear Crawl over to deck, over the parking deck wall, Bear Crawl to opposite wall · Donkey Kicks x 15 · Crawl Bear to wall, over the parking deck wall, Crawl-Bear back to fence · Toes-to-Fence (Dragonflies/Scorpions?) x15
Mosey back to Launch Point with some quick Mary before time was called.
YHC with the take out prayer.
Moleskin – Gotta give a shout out to Project Z. 12 years old, and one of the regulars @ Centurion. Building a great foundation. Rawhide is doing it right. – All the PAX put in the effort this morning. Rousey even did the last round of Burpees w/ the sandbag. Beast. – The old guard are still out there crushing it. Hawkeye Snuka snowflake showing us what our life goals need to be. I also think they’ve started a 60+ bagel club after the workout. Not sure though. – Everyone else was a quiet warrior during the beatdown. No fuss, all effort. Good to be out in the gloom with this crew. – We renamed a recent PAX (Full House) who was double-named at his recent FNG outing. He gave us the rundown, apparently in the same fashion he did one his first time out. Basically, said his background was boring and uninspiring. So we went with Lumbergh. To quote Cheese Curd, “Every PAX earns the right to have their own unique name”. Aye.

MG – 3/21

Date: 2025-03-21 AO: mountain-goat Q: retread PAX: Benny, fleetwood, hairball, mallcop, Pele, retread, slim_fast, wildturkey, Spammer, Insomniac, gullah FNGs: None COUNT: 11 WARMUP: Head to entrance of Davie Park, followed by stretching. THE THANG: DP Loop until 6:02. Cool down run back to the school. Strong work by everyone this morning pushing hard on multiple hills. MARY: Absent ANNOUNCEMENTS: WTF – 4/12 COT: Hairball joined us for COT, Slim Fast closed us out.

Joust – BRR edition

Date: 2025-03-21 AO: joust Q: baracus PAX: gummy, spackles, hopper, Header, high_tide, geraldo, Orange Whip, Focker, ductwork, baracus FNGs: None COUNT: 10 10 fine gentlemen showed up for some Fun Friday activities at Joust. At least 1 of said gentlemen had more fun on Thursday as it would prove out.
WARMUP: Easy jog down Sardis to Old Bell. We stopped a few times for 10 merkins, 15 squats, and 20 LBCs. We also did a few SSH and Sharon Towers to complete our warmup. The moaning ramped up quickly when we turned right on Old Bell coming out of the greenway parking lot. Reminiscent of BRR training days.
THE THANG: We made our way down Old Bell to Blue Ridge Circle and the infamous manhole. Our first event was hill repeats on Blue Ridge where we did merkins at the bottom and squats at the top. After three repetitions we made our way down Mountain View to the bottom of the hill that made Horsey famous for the coup de gas. Hill repeats again x3 with Dry-docks at the bottom and LBCs at the top. We couldn’t leave without seeing the Yucca so we summited Old Bell and did some flutters. We started our descent from Mt Horsey and made our way home, only to lose spackles and geraldo to a “short cut”. Spack is likely still feeling the effects of his March Madness watch party, but ended up taking the long way out of the neighborhood. We rendezvoused at the bottom on Old Bell and brought the pax back home in time for two minutes of Mary. Nearly 4 miles of Fun Friday! Well done boys.
I’ve seen Horsey plenty of times over the last 10-12 years with BRR training, but not so much over the past few. It was time for a visit, but I think that visit has me satisfied for years to come.
MARY: We finished off with a few dolly’s and Rosalitas.
ANNOUNCEMENTS: None,.
COT: @gummy was all business. No time for announcements and he closed us out.

First Day of Spring

Date: 2025-03-20 AO: sparta Q: Keystone PAX: Orange Whip, turkey_leg, hopper, lex_luthor, MARTA, 0 FNGs: 1 0 COUNT: 7 WARMUP: THE THANG: Spring showed up in full force, and so did the PAX! Nothing to fancy on this stellar Spring morning, just some good ol’ fashioned running, sprinkled in with push-ups and sit-ups to keep things interesting. We knocked out several laps of Indian Runs around the Crestdale track, proving once again that teamwork makes the dream work. Intellectual conversation topics ranged from fine literature to true crime and history podcasts to Seinfeld references. We logged in just over 5 miles. Strong work fellas! MARY: ANNOUNCEMENTS: COT:

The Hills Are Alive

Date: 2025-03-20 AO: the-devils-turn Q: flipper PAX: voodoo, bratwurst, Astro (Kyle Kirchhoff), citgo, frasier, fletch, flipper, bunker FNGs: None COUNT: 8 WARMUP: 5 Pax for pre run THE THANG: We headed to the gentle rolling hills of Carmel Estates where PAX completed 2, 2.5, or 3 laps of up,down,up,down etc. Citgo and Frasier had the hammer buried all the way down, while the remainder of us mere humans followed along gamely. MARY: uh…. ANNOUNCEMENTS: WTF! Blood Drive! COT: Astro “The Rev” took us out.

Boxing Drills and Games

Date: 2025-03-20 AO: _sob Q: wildturkey PAX: midriff, teddyf3, taggart, Roulette, Starch, Rousey, war_eagle FNGs: None COUNT: 8 WARMUP: Traditional SSH, Seal claps IW LSS MC PJs THE THANG: Mosey to banquet center 10 punching pushups 20 punching situps 30 upper cut squats Laps after each round
Game 1 Elbow, shoulder tap boxing drill 3 rounds, lap after each round Freddy mercury, heels to heaven and American Hammer
Game 2 Plank wars, lap after every round
Mosey back to AO Arm wrestling tournament Midriff won
Battle royale!!
ANNOUNCEMENTS: Spartan, WTF, blood drive
COT: Break up your routine, have fun

March Madness & Miss Meyer

Date: 2025-03-20 AO: hydra Q: spackles PAX: puddin_pop, Foghorn, Huddle House, hairball, Hops, Brandi FNGs: None COUNT: 7 Kotters to Hairball who was first to arrive this morning. His running coach said he should work in a bootcamp every once in a while. Call it a comeback…or false positive. Spackles kept the pax on campus other than some paver work with Mary & Merkins at the dearly departed Methodist church. Brandi (who had a shirt on), Foghorn & Huddle ran in/out. Foghorn, as usual, ran like a house pet whose tail was on lit on fire. Lots of talk about Vienna sausages – in Vienna, Dubrovnik, Iceland, etc. – Puddin’ said the best sausages he ever had were in Vienna inside a pickup truck just like Spackler’s. There was very little talk of March Madness actually; much more talk of our childhood teacher crushes. YHC’s was Miss Meyer, my 3rd grade teacher. Other topics included discount Kirkland’s wine, bargain bourbon, exchange students, youth baseball and softball, heart surgeons, ob/gyn’s and Carlton Whitfield (‘Secret of My Success’). Don’t forget to fill out your brackets so they can get busted by dinner time tonight. It’s the most wonderful time of the year…unless you’re a Wake Forest fan #15yeardrought. Alas.

Are you ready to rock?

Date: 2025-03-19 AO: the-maul Q: Starch PAX: patent_pending, taggart, kirby, super trooper, Hawkeye, teddyf3 FNGs: None COUNT: 7 WARMUP: Moseyed our way through the parking lots into more parking lots. Got in some standards LSS SSH Imperial Walker Merkins Mountain Climbers Runners Stretch
THE THANG: Headed to Saint Matthew’s for some rock work 1st and 2nd round: – OH press – Curls – Flutters with press – Thrusters
3rd and 4th round: – Calf raises – Reverse lunges – Squats – American Hammers
Did a lap around our section of the parking lot between each round. We also swapped rocks after each round to be sure everyone got to feel the pain.
Ditched the rocks and headed back toward launch.
Before we got there, partner work with 1 partner bear crawling across the lot and jogging back while the other did some reps of LBCs Jump Squats Carolina Dry Docks
MARY: Had some pax call some exercises and then we planked until time was up.
ANNOUNCEMENTS: WTF
COT: Prayers for The Worm and all the pax going through it.
It was an awesome group of pax who loved the rock work and bear crawls especially. Be sure y’all rest up, and thanks to wingman and patent_pending for letting me Q

Even on IR, Floorslapper led the way

Date: 2025-03-19 AO: anvil Q: Floor Slapper PAX: Padre, snowflake, puddin_pop, Point Break, Limey FNGs: None COUNT: 6 Things were done. Rocks and Starfish. Avenue of trees. Hotbox. Good meat & potatoes Q.

How many of what?

Date: 2025-03-19 AO: meathead Q: flipper PAX: Uncle Leo, Unplugged, Floyd, Toto, MARTA, flipper FNGs: None COUNT: 6 YHC rolled up around 0525 for the 2nd Bell Q in three days, and the faithful pre-stretch subscribers were already in various stages of warmup awaiting me. Between then and 0530 we were joined by three others and therefore six PAX set out to embrace day 2 of week 7 of KOBM…. Kinda
Week 7 is SUPPOSED to be a deload week according to the rainbow sheet, but then the called activities did not even slightly align to that concept in YHC’s estimation. As such, some audibles occurred, see below. Additionally, the music was left to Pandora today and she did not miss once.
WARMUP: SSH, IW, WM, Swings, Cleans, Prying Squat THE THANG: Bruce Complex modified to American Swings over flip swings and a little playing around with the counts. Then sets of overhead squats of 10, 7, 4 each arm. Finished with some carries MARY: the usual suspects ANNOUNCEMENTS: WTF COT: Thanks Unplugged for the takeout.

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