Big group Chilly temps
Date: 2025-03-03 AO: blakovery Q: frasier PAX: Polly, bunker, Circuit City, Chopper, Starch, wingman, Hippie, bratwurst FNGs: None COUNT: 9 WARMUP: THE THANG: had a nice group out there today. Ran down to Union County through Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest COT:
Tails, you win (or is it lose?)
Date: 2025-03-03 AO: swole Q: high_tide PAX: Unplugged, flipper, voodoo, Uncle Leo, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 8 With inspo, but not direction from the rainbow spreadsheet, 8 pax gathered to follow up last week’s deload with load.
WARMUP: – SSH – 12 IC – IW – 12 IC – LSS – 12 IC
Mosey with two bells to the playground.
THE THANG: EMOMs for the win
Push: – Minute 1: strict press – 8 reps e/s – Minute 2: push press – 8 reps e/s – Minute 3: merkins – 15 reps – Repeato 3x total Rest one minute during instructions for next set Pull: – Minute 1: pull-ups- 8 reps – Minute 2: double bent over rows – 8 reps – Minute 3: lawnmower rows- 8 reps e/s – Repeato 3x total Rest one minute during instructions for next set Squat: – Minute 1: double front squats – 8 reps – Minute 2: goblet squats – 8 reps – Minute 3: low slow squats- 8 reps – Repeato 3x total Rest one minute during instructions for next set Hinge: – Minute 1: double swing – 8 reps – Minute 2: Romanian deadlifts- 8 reps – Minute 3: teabag squats – 8 reps – Repeato 2x total (due to time) Mosey back to parking lot
Finisher: 50 unbroken swings Finish out the 3rd set of hinges with RDLs and teabags
MARY: Pfft…
ANNOUNCEMENTS: Prayer requests: – The Worm – as he nears the end of treatment – Toto’s Mom – as she deals with type 1 diabetes
COT: In a tale of two tails/tales, YHC flipped a virtual coin between two possible playlists, and it came up tails. How do I know? Despite it containing decent songs, it didn’t quite fit the mood of the work the pax was putting it. A change to the “heads”’playlist about 2/3 of the way through was a notable improvement. Yes, noted.
The other tail involved a cue for teabag squats and how it differs from a Romanian deadlift – you put more butt into it. :flushed:
The original rainbow spreadsheet for today called for hundreds, if not thousands, of presses, jerks, and (probably) a$$holes. YHC exerted Q privilege and called an audible, for the entire workout. We did get in lots of presses, see the above, but also pulls and squats and hinges. YHC, for one, is walking a little funny. But no one will be accused of deloading this day.
Make it a good week, gents. The hardest part is over. We ate the frog. :frog: Aye.
WARMUP: – SSH – 12 IC – IW – 12 IC – LSS – 12 IC
Mosey with two bells to the playground.
THE THANG: EMOMs for the win
Push: – Minute 1: strict press – 8 reps e/s – Minute 2: push press – 8 reps e/s – Minute 3: merkins – 15 reps – Repeato 3x total Rest one minute during instructions for next set Pull: – Minute 1: pull-ups- 8 reps – Minute 2: double bent over rows – 8 reps – Minute 3: lawnmower rows- 8 reps e/s – Repeato 3x total Rest one minute during instructions for next set Squat: – Minute 1: double front squats – 8 reps – Minute 2: goblet squats – 8 reps – Minute 3: low slow squats- 8 reps – Repeato 3x total Rest one minute during instructions for next set Hinge: – Minute 1: double swing – 8 reps – Minute 2: Romanian deadlifts- 8 reps – Minute 3: teabag squats – 8 reps – Repeato 2x total (due to time) Mosey back to parking lot
Finisher: 50 unbroken swings Finish out the 3rd set of hinges with RDLs and teabags
MARY: Pfft…
ANNOUNCEMENTS: Prayer requests: – The Worm – as he nears the end of treatment – Toto’s Mom – as she deals with type 1 diabetes
COT: In a tale of two tails/tales, YHC flipped a virtual coin between two possible playlists, and it came up tails. How do I know? Despite it containing decent songs, it didn’t quite fit the mood of the work the pax was putting it. A change to the “heads”’playlist about 2/3 of the way through was a notable improvement. Yes, noted.
The other tail involved a cue for teabag squats and how it differs from a Romanian deadlift – you put more butt into it. :flushed:
The original rainbow spreadsheet for today called for hundreds, if not thousands, of presses, jerks, and (probably) a$$holes. YHC exerted Q privilege and called an audible, for the entire workout. We did get in lots of presses, see the above, but also pulls and squats and hinges. YHC, for one, is walking a little funny. But no one will be accused of deloading this day.
Make it a good week, gents. The hardest part is over. We ate the frog. :frog: Aye.
Cold morning but only for a few minutes….
Date: 2025-03-03 AO: firestarter Q: Franky PAX: madison, kirby, Rousey, Roulette, Point Break, lorax, Odd Job, Padre FNGs: 1 Padre COUNT: 9 WARMUP: short run, 20 SSHs, 15 imperial walkers, 10 windmills, short run, 10 wall jumps. THE THANG: run around target and stop at each light for merkins, flutters, RDLs, and Superman’s. MARY: yoga studio for merkins and stair runs 3 times. ANNOUNCEMENTS: COT:
Cold shoulders and tron
Date: 2025-03-03 AO: base-camp Q: MARTA PAX: Mr. Magoo, O’Tannenbaum, thunder_road, MARTA, Snuka, Limey FNGs: None COUNT: 6 Mumblechatter: I found out this weekend that Mr magoo either is a friend informant or a serial liar. His real name is James Douglas Boone.. going by Doug Boone. My name is James Douglas mcnash… going by james.. I found this out as I stole his coffee at Starbucks on cofeeteria. I have no remorse in getting the venti over a tall and I won’t apologize. I did agree to Q though.
@orangewhip.. last week’s bblast called for no more sub freezing weather… I guess his predictions are about as good as a rodents.
Mumblechatter was minimal this morning diminished by the cold and the drone awkwardly walking around the track with Chinese made headlights.
Unable to defend himself here, @limey was outed as a communist insisting on equality in the laps jogged. That earned him another 5 burpees. Coupon work was rough as the pax were unaccustomed to bells.. better stick to the cinderblocks and rocks that they’re used to. You know they will have it their way or nothing at all..
@mr magoo and OT stayed for coffee and for once OT wasn’t the last one to leave the workout.
THE WARMUP: 15X SSH 15X IW 10X LSS 15X MTN CLIMBERS 20X lbcs
THE THANG: Mosey to track. Stayed together and did 1 mile with every quarter of a mile was 2 called exercises Merkins/Air squats x20 Back lunges/lbcs x20 St merkins/Boone crunch
5 burpees Run the ramp for Dora 123 with partner timer 100 merkins 200 squats 300 lbcs
Recover 5 burpees.
Coupon work with partner timer running the parking lot Round 1: swings Round 2: deadlifts or presses Round 3: squats Round 4: 2 handed row
Mary COT: yhc
@orangewhip.. last week’s bblast called for no more sub freezing weather… I guess his predictions are about as good as a rodents.
Mumblechatter was minimal this morning diminished by the cold and the drone awkwardly walking around the track with Chinese made headlights.
Unable to defend himself here, @limey was outed as a communist insisting on equality in the laps jogged. That earned him another 5 burpees. Coupon work was rough as the pax were unaccustomed to bells.. better stick to the cinderblocks and rocks that they’re used to. You know they will have it their way or nothing at all..
@mr magoo and OT stayed for coffee and for once OT wasn’t the last one to leave the workout.
THE WARMUP: 15X SSH 15X IW 10X LSS 15X MTN CLIMBERS 20X lbcs
THE THANG: Mosey to track. Stayed together and did 1 mile with every quarter of a mile was 2 called exercises Merkins/Air squats x20 Back lunges/lbcs x20 St merkins/Boone crunch
5 burpees Run the ramp for Dora 123 with partner timer 100 merkins 200 squats 300 lbcs
Recover 5 burpees.
Coupon work with partner timer running the parking lot Round 1: swings Round 2: deadlifts or presses Round 3: squats Round 4: 2 handed row
Mary COT: yhc
Rolling in late…
Date: 2025-03-02 AO: soccer Q: Orange Whip PAX: Jose Quintanilla, Phil Britto, Jose Varela, Christmas, National Treasure, King, Orange Whip, Renato Zamudio, Joshee10, Kellen Dargle, Mile High, Level10, Pearce, Tormund, Crystal FNGs: None COUNT: 15 Another great morning on the pitch. What we thought may be just 5v5 quickly turned into an 8v7 matchup.
We welcomed back King and his animated lead-from-the back coaching style. He left midway through giving us even numbers, though, certainly left on top with some spectacular play.
Lots of big goals including some deep shots by Mike High and Jose…not to be outdone by Josh’s 20 yard dagger to end the morning.
Cold to start but warmed up fast.
As always, no better way to start a Sunday ☕️ ⚽️
We welcomed back King and his animated lead-from-the back coaching style. He left midway through giving us even numbers, though, certainly left on top with some spectacular play.
Lots of big goals including some deep shots by Mike High and Jose…not to be outdone by Josh’s 20 yard dagger to end the morning.
Cold to start but warmed up fast.
As always, no better way to start a Sunday ☕️ ⚽️
Site Q Fail
Date: 2025-03-02 AO: the-rock Q: geraldo PAX: hopper, Horsehead, taggart, Alf, Runstopper, Snuka, O’Tannenbaum FNGs: None COUNT: 8 THE THANG: At Joust Friday morning, Tuna and I tried to wrangle a Substi-Q for Emoji who isn’t boot-camp-ready. I thought I guilted poptart into it and went so much as to pre-blast it except auto-correct on my phone and my lack of proof reading skills posted Point Break instead of poptart. Oops!
So we waited for a Q that wasn’t going show before I set off to Q on the fly.
The Pax weee patient as a I made it along the way. First was rock exercises and running the parking lot with the islands. A food time killer, but I still had thirty minutes left to go.
Nothing like some of Calvary’s greatest hits. Walk sits, The Hot Box, and the Avenue of Trees.
We finished up with a little Jack Webb with Runstopper in attendance. A little Mary and we were done.
Mumblechatter: – Kotters to Runstopper working his way back from injury. – Alf was chatting about having two kids in college at the same time and how many Stone Man patios that will take. – We waited 40 minutes for Tuna but he was a no-show – Horsehead enlightened us on the Cherokee’s grow operation – O’Tannenbaum discussed a recent bible study at Manhattan Bagel where a customer was asked to leave because the did a wake and bake in the bathroom. That doesn’t happen at Stacks. – Thanks to hopper and MARTA for joining me for the pre-run. – Great work taggart! Keep it up. – Snuka was out front hanging with Alf during the rock and run portion of the program.
MARY: Flutter, Rosalita, & Dollies ANNOUNCEMENTS: Waxhaw Trailfest 4/12
So we waited for a Q that wasn’t going show before I set off to Q on the fly.
The Pax weee patient as a I made it along the way. First was rock exercises and running the parking lot with the islands. A food time killer, but I still had thirty minutes left to go.
Nothing like some of Calvary’s greatest hits. Walk sits, The Hot Box, and the Avenue of Trees.
We finished up with a little Jack Webb with Runstopper in attendance. A little Mary and we were done.
Mumblechatter: – Kotters to Runstopper working his way back from injury. – Alf was chatting about having two kids in college at the same time and how many Stone Man patios that will take. – We waited 40 minutes for Tuna but he was a no-show – Horsehead enlightened us on the Cherokee’s grow operation – O’Tannenbaum discussed a recent bible study at Manhattan Bagel where a customer was asked to leave because the did a wake and bake in the bathroom. That doesn’t happen at Stacks. – Thanks to hopper and MARTA for joining me for the pre-run. – Great work taggart! Keep it up. – Snuka was out front hanging with Alf during the rock and run portion of the program.
MARY: Flutter, Rosalita, & Dollies ANNOUNCEMENTS: Waxhaw Trailfest 4/12
Donut Ruck
Date: 2025-03-02 AO: donut-ruck Q: geraldo PAX: hoover, Broken Arrow FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Farts, Fun, Friday
Date: 2025-02-28 AO: joust Q: Hops PAX: Orange Whip, semi-gloss, Focker, stonecold, poptart, puddin_pop, hopper, geraldo, O’Tannenbaum, spackles, Header, Tuna, hoover, high_tide, Limey FNGs: None COUNT: 16 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Olympic-Level Jerks
Date: 2025-03-01 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, high_tide, Wabbit, Floyd, Cottonmouth, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 10 As Wabbit remarked, we’re definitely in that sweet spot of the year where the weather is warmer, but it’s still too early to start yard work. Delightful time to soak up a beatdown. With that backdrop, the pax came out in double-digits this morning to pulverize Week 4 of the :rainbow: spreadsheet. For a “de-load” week, we certainly covered a lot of ground and christened a new exercise term (‘squirrels’) to boot. With a larger group, the mumblechatter was somewhat divergent…at one point, YHC could have sworn Ickey was doing some sort of dream interpretation for MARTA. Not sure. Nevertheless, great to see many of the usual suspects out and some newer faces returning. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) EMOM #1 (12 min.) – A: Squat / curls (“squirrels”) – 1x of each then 2x of each in succession – B: Clean & press (2x e/s) 2) EMOM #2 (10 min.) – A: Cleans from the floor (3x e/s) – B: Somersault squat (10x) 3) EMOM #3 (10 min.) – A: Farmer’s holds w/ shrugs (20 sec.) – B: Floor press (3x e/s) 4) EMOM #4 (12 min.) – A: Goblet squats (6x) – B: Deadlift (2x e/s); cleans (2x e/s); jerks (2x e/s) 5) Pelosi Pyramid MARY: Static holds (waiter/rack/suitcase – 20 sec.) (1x set e/s) ANNOUNCEMENTS: – Still not a whole lot at the moment…something about a run from somewhere far to NoDa and then back? Maybe Waxhaw Trail Fest coming soon? Maybe more on the horizon – Continued prayers for The Worm and his family as he continues to fight…as always, we’re rooting for you, brother – Reminder to smile more – especially as you’re in the gloom doing hard hard things COT: Geraldo took out the joint groups…no boyband pic this time. Enjoy the weekend, gents.