Franky’s whiteboard of pain . . . . .
Date: 2024-10-01 AO: bagpipe Q: Franky PAX: Starch, FlexSealer, teddyf3, wingman, Cooter2 FNGs: None COUNT: 6 WARMUP: short run to the whiteboard . . . . THE THANG: work down the instructions on the whiteboard. . . MARY: Cary the blocks and the whiteboard back to the launch. ANNOUNCEMENTS: COT:
Bulls on Parade
Date: 2024-10-01 AO: swift Q: bratwurst PAX: frasier, citgo, toolbag, Allen Cates, fleetwood, wildturkey, voodoo, midriff FNGs: None COUNT: 9 WARMUP: head down the power lines to Rushmore, Right, avoid trash truck that was on a tour to get in our way, Left around the Bull Ring, and then to the “top” for dynamic exercises.
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
going to the market
Date: 2024-10-01 AO: skunk-works Q: Mountain Momma PAX: lois, ChickenWing FNGs: None COUNT: 3
WARMUP: SSH, imperial walkers, hillbillies, merkins, stretching, mountain climbers, swings, around the world and halos, run a lap Whew! Workout over THE THANG: YHC has been slacking asking for Qs so we did a choose your own adventure ladder. Run across the soccer field and back between each set Round 1 Side lunge, curtsey lunge, heck I can’t remember the other 2… Did some Mary to get the core right Did some agility work, carryokre, backwards running and side shuffle Round 2 Swings, curls, merkins with a pull through and back lunges Finished with some more Mary MARY: ANNOUNCEMENTS: blood drive Friday at ‘the’ country club. I don’t know which one, I’m out of the loop with Area 51 social gatherings COT: praying for those recovering from Helene and dealing with the chaos
WARMUP: SSH, imperial walkers, hillbillies, merkins, stretching, mountain climbers, swings, around the world and halos, run a lap Whew! Workout over THE THANG: YHC has been slacking asking for Qs so we did a choose your own adventure ladder. Run across the soccer field and back between each set Round 1 Side lunge, curtsey lunge, heck I can’t remember the other 2… Did some Mary to get the core right Did some agility work, carryokre, backwards running and side shuffle Round 2 Swings, curls, merkins with a pull through and back lunges Finished with some more Mary MARY: ANNOUNCEMENTS: blood drive Friday at ‘the’ country club. I don’t know which one, I’m out of the loop with Area 51 social gatherings COT: praying for those recovering from Helene and dealing with the chaos
Helen Aftermath
Date: 2024-09-30 AO: chubby-hubby Q: geraldo PAX: turkey_leg, Mr Brady, Spammer, Joker, grasshopper, geraldo FNGs: None COUNT: 6
WARMUP: THE THANG: turkey_leg did Turkey Leg Things with extra credit. Joker has 311 & bulk item pickup covered for the city. grasshopper joined them for 5 miles. Spammer, Mr Brady & geraldo did 4 miles. ANNOUNCEMENTS: Blood Drive Friday. Prayers for those affected by Helene
WARMUP: THE THANG: turkey_leg did Turkey Leg Things with extra credit. Joker has 311 & bulk item pickup covered for the city. grasshopper joined them for 5 miles. Spammer, Mr Brady & geraldo did 4 miles. ANNOUNCEMENTS: Blood Drive Friday. Prayers for those affected by Helene
That… hurt
Date: 2024-09-30 AO: swole Q: flipper PAX: flipper, Uncle Leo, ickey_shuffle, voodoo, The Worm FNGs: None COUNT: 5
WARMUP: SSH, IW, ST, Swings, High Pull, Snatch… all the goodness THE THANG:
Some sandbag work got us started, with deadlifts, front squats, hang cleans, and ground to overheads.
15 minute EMOM really pleased the crowd with 5 minutes each of double cleans, high pull squats, and heavy swings
Clean and Park complex rounded us out
MARY: just enough time for some Boat/Canoe ANNOUNCEMENTS: blood drive Friday COT: YHC took us out
WARMUP: SSH, IW, ST, Swings, High Pull, Snatch… all the goodness THE THANG:
Some sandbag work got us started, with deadlifts, front squats, hang cleans, and ground to overheads.
15 minute EMOM really pleased the crowd with 5 minutes each of double cleans, high pull squats, and heavy swings
Clean and Park complex rounded us out
MARY: just enough time for some Boat/Canoe ANNOUNCEMENTS: blood drive Friday COT: YHC took us out
Small numbers
Date: 2024-09-30 AO: run Q: frasier PAX: bunker, wingman FNGs: None COUNT: 3
WARMUP: THE THANG: smaller numbers today. Guess people were sleeping in since some kids had no school. Ran down to Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for killer Creek to support Kid Rock. F3 night out at old Mac brewery 5 o’clock this Saturday. COT:
WARMUP: THE THANG: smaller numbers today. Guess people were sleeping in since some kids had no school. Ran down to Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for killer Creek to support Kid Rock. F3 night out at old Mac brewery 5 o’clock this Saturday. COT:
Smooth Chicken Run
Date: 2024-09-28 AO: chicken-run Q: Kielbasa PAX: bunker, toolbag, bratwurst, wingman, fletch FNGs: None COUNT: 6
WARMUP: 1 for pre-run at 5:15 THE THANG: 10 dry road miles MARY: ANNOUNCEMENTS: COT:
WARMUP: 1 for pre-run at 5:15 THE THANG: 10 dry road miles MARY: ANNOUNCEMENTS: COT:
A stroll through the playground
Date: 2024-09-28 AO: davinci Q: Starch PAX: super trooper, Odd Job, C3P0 FNGs: None COUNT: 4
WARMUP: Run to 5th/3rd bank SSH Imperial walkers Hillbillies Merkins Runners stretch Calf stretch Choose your own stretch for 30s
THE THANG: Mosey to nail salon – grab a rock 11s – Thrusters Rifle carry to 2nd spot Curls Rifle carry back to start
Mosey to playground 4 Stations – 3 rounds Pull ups – 10 Merkins – 15 Dips – 20 Squats -25
Mosey to the Petsmart Partner work – 1 runs a lap while the other does an exercise, then switch: Wall sit Plank Flutters LBCs American Hammers
Then mosey to the cars for some Mary called by the pax
MARY: Box cutters Heels to heaven Hold heels to heaven starting position for 30s until the workout ended
-S/O to Odd Job who did his first handstand today following his injury earlier this year -It was great to meet super trooper and hear about his recent trip to Alaska -Glad to have C3P0 back and posting after 3 weeks surfing in Korea
ANNOUNCEMENTS: October 4th – Blood drive October 5th – SOB night at OMB Ballantyne October 30th – Waxhaw convergence
COT: I took us out
WARMUP: Run to 5th/3rd bank SSH Imperial walkers Hillbillies Merkins Runners stretch Calf stretch Choose your own stretch for 30s
THE THANG: Mosey to nail salon – grab a rock 11s – Thrusters Rifle carry to 2nd spot Curls Rifle carry back to start
Mosey to playground 4 Stations – 3 rounds Pull ups – 10 Merkins – 15 Dips – 20 Squats -25
Mosey to the Petsmart Partner work – 1 runs a lap while the other does an exercise, then switch: Wall sit Plank Flutters LBCs American Hammers
Then mosey to the cars for some Mary called by the pax
MARY: Box cutters Heels to heaven Hold heels to heaven starting position for 30s until the workout ended
-S/O to Odd Job who did his first handstand today following his injury earlier this year -It was great to meet super trooper and hear about his recent trip to Alaska -Glad to have C3P0 back and posting after 3 weeks surfing in Korea
ANNOUNCEMENTS: October 4th – Blood drive October 5th – SOB night at OMB Ballantyne October 30th – Waxhaw convergence
COT: I took us out
OH, What a beautiful morning.
Date: 2024-09-28 AO: olympus Q: The Worm , Krzyzewski, voodoo, flipper PAX: Wabbit, Cheese Curd, MARTA FNGs: None COUNT: 4
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
DIY Day
Date: 2024-09-28 AO: _sob Q: wildturkey PAX: ToeJam, Cheese Curd, Hawkeye FNGs: None COUNT: 4 Pre-ruck and run
WARMUP: SSH Imperial walkers Hillbilly Stretches
THE THANG: The WOD with laps around bull ring in between sets Hawkeye and ToeJam skipped out early Cheese finished the whole thing WT subbed some crunches for sit-ups 3+ miles running
ANNOUNCEMENTS: Blood drive Terror Trails
COT: Keep Stonehenge alive
WARMUP: SSH Imperial walkers Hillbilly Stretches
THE THANG: The WOD with laps around bull ring in between sets Hawkeye and ToeJam skipped out early Cheese finished the whole thing WT subbed some crunches for sit-ups 3+ miles running
ANNOUNCEMENTS: Blood drive Terror Trails
COT: Keep Stonehenge alive