Double the Fog and Double the Bells
Date: 2024-03-16 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, flipper, Mountain Momma FNGs: None COUNT: 6 Six pax descended upon the blacktop and chose to do hard things this morning. Ensconced in a warm fog, the pax flew through the prescribed weinke with aplomb. Plenty of time for extracurricular activities including snatches and yet, even more squats. Mumblechatter made the rounds as per custom including the savvy managerial moves of the Panthers, why Duke could be the dark horse to win your company’s bracket pool (Note – only a madman would do this), and the underwhelming nature of Calvary’s latest architectural exploits. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x cleans (e/s), synovial circles, 5x one-handed swings (e/s), 7x slingshots (e/w) THE THANG: 1) SLDL (3 sets) – 5x SLDL (e/s) 2) Waiters – 5x waiter carries for two tree lengths (switch hands 1/2 through) – 1x suitcase carry for two tree lengths (switch hands 1/2 through) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double squats 5) Pelosi ladder 6) Inverse Ladder (5 sets) – 5x lawnmowers (e/s) – decrease one rep each set – 10x merkins – 1x overhead press (e/s) – increase one rep each set 7) Plethora of suitcases – Suitcase carry to the line then 5x snatches (e/s) – Suitcase carry to the line then 10x goblet squats – Suitcase carry to the line then 10x 1-handed swings – Suitcase carry to the line then 10x transformer squats MARY: Quick set of glutebridges and flutter kicks ANNOUNCEMENTS: – Disappointed that Mighty Mite didn’t post so YHC couldn’t talk trash about the State/UNC game tonight…we’ll see how it goes – WTF coming up on 4/20 – Gentle reminder that Easter is coming. Make your ham selections soon! – Meditation for this week brought to you by Victor Frankl: “What man actually needs is not a tensionless state, but rather the striving and struggling for some goal worthy of him.” COT: Joined up with the pax of the Rock for COT and Jet Fuel took us out with a thoughtful prayer. Great reminder that what we experience each time we post is a true privilege. Our brothers in the community, and all men living lives of quiet desperation, badly need what we get to so effortlessly experience. Lead, invite, and reach out. You never know what another man is going through.
The Greenest of Miles
Date: 2024-03-16 AO: chicken-run Q: kid_rock , HazMat, tuck PAX: bunker, Starch, kid_rock, Cliffhanger, tuck, Damascus, wingman, Chopper, Roulette, Carb Load, C3P0, Rubbermaid, HazMat, midriff, Glidah, Huck FNGs: None COUNT: 16 Crowdsourced Slackblast. Share your highlights/lowlights below!
#CSAUP
15 pax launched from the parking lot by Pikes Nursery at 0600 in thick fog blanketing the greenway….
THE THANG
MOLESKINE
#CSAUP
15 pax launched from the parking lot by Pikes Nursery at 0600 in thick fog blanketing the greenway….
THE THANG
MOLESKINE
Every Rose has it’s Thorn… Axl Rose or Bret Michaels
Date: 2024-03-15 AO: kevlar Q: lex_luthor PAX: Horsehead, Orange Whip, Limey FNGs: None COUNT: 4 WARMUP: 1 mile run and 10 sloppy side straddle hops THE THANG: Limey was looking for a 0.0 workout given my past history of Q’s at Kevlar and he was disappointed to see us traveling away from launch. Orange Whip arrived in the nick of time sporting a bandana that was reminiscent of Bret Michaels from Poison or was it Axl Rose from Guns n Roses? Horsehead was not interested in the nonsense as he was sporting a serious elbow pad that looked like he had just gotten back from playing hockey at the rink. After a 1 mi run we landed at the backend of Matthews Elementary and performed 3 rounds of Merkins – with tires on either side, attempt to push off the ground and have hands land on the tires (I was not very successful) Single leg squats with 35lb kb Lunges with 40 lb sandbag Clean and Press with 50lb bar Rope climb Knees to Squat jump We were able to clear 3 rounds of the above exercises and one lap of the park before heading back to launch. MARY: nada ANNOUNCEMENTS: Waxhaw Trail Fest 4/20 – has 3mi, 4 mi and 5mi legs COT: prayers for Boondock as he got banged up and has a rib injury
Driving out of the AO I heard “Every Rose has it’s Thorn” and confirmed that was sung by Bret Michaels not Axl Rose
Driving out of the AO I heard “Every Rose has it’s Thorn” and confirmed that was sung by Bret Michaels not Axl Rose
Anaerobic Paradise
Date: 2024-03-15 AO: mountain-goat Q: slim_fast PAX: fleetwood, gullah, Insomniac, kilowatt, Pele, retread, sledge, slim_fast, Spammer, wildturkey FNGs: None COUNT: 10
WARMUP: Various dynamic stretches followed by 15 minutes at low HR pace. THE THANG: 15 seconds of sprinting followed by 3 minutes of rest, approximately 9 times. We experienced what it feels like to run as fast as the world’s top marathoners, for brief spurts. ANNOUNCEMENTS: WTF on 4/20. COT: Fleetwood.
WARMUP: Various dynamic stretches followed by 15 minutes at low HR pace. THE THANG: 15 seconds of sprinting followed by 3 minutes of rest, approximately 9 times. We experienced what it feels like to run as fast as the world’s top marathoners, for brief spurts. ANNOUNCEMENTS: WTF on 4/20. COT: Fleetwood.
Homeward Bound
Date: 2024-03-15 AO: the-brave Q: soft_pretzel PAX: fire_hazard, Hippie, kirby, midriff, picasso, soft_pretzel, teddyf3, wingman, Skyline, Goose FNGs: None COUNT: 10
WARMUP: jogging, MCs, plank jacks, Peter Parker’s . All x 10 IC THE THANG: 4.5 miles total. 3 x the hill next to Sara’s Y with 20 LBC/10H2H at bottom and diamond/wide/regular merkins 10 each at top. Visit the pond with no name that we don’t go to much anymore: 3x race to the top (hill) with 3 burpees at the bottom. Lots of stops for CDDs, Mary. MARY: throughout ANNOUNCEMENTS: none COT: laughter. Thanks Kirby for the takeout.
WARMUP: jogging, MCs, plank jacks, Peter Parker’s . All x 10 IC THE THANG: 4.5 miles total. 3 x the hill next to Sara’s Y with 20 LBC/10H2H at bottom and diamond/wide/regular merkins 10 each at top. Visit the pond with no name that we don’t go to much anymore: 3x race to the top (hill) with 3 burpees at the bottom. Lots of stops for CDDs, Mary. MARY: throughout ANNOUNCEMENTS: none COT: laughter. Thanks Kirby for the takeout.
Wait its four rounds?
Date: 2024-03-14 AO: peak-51 Q: Spammer PAX: Spammer, sledge, slim_fast, beaver, gullah, ocho FNGs: None COUNT: 6 WARMUP: Walk over to the outside patio behind Moo & Brew, followed by 40 seconds of run in place / high knees to get the blood flowing THE THANG: 4 rounds of 9 exercises. 40s on 20s recovery, w/ 2min recovery between sets. Rounds consisted of (Squats, Merkins, Dolly, Russian Hammer, Plank Jack, Imperial Walkers, Sharon Towers, Good Morning Nashville, & Bomb Squats). MARY: Nice to have an out of town visitor join us this week! ANNOUNCEMENTS: WTF COT: slim_fast
Fullwood – good and bad
Date: 2024-03-14 AO: sparta Q: lex_luthor PAX: Full House, hopper, Keystone, geraldo, Orange Whip FNGs: None COUNT: 6 WARMUP: none THE THANG: keep it simple – run Fullwood as many times as possible MARY: 45 sec of plank with the past minute ANNOUNCEMENTS: WTF – Waxhaw Trail Fest – April 20th COT:
Never skip leg day
Date: 2024-03-14 AO: the-phoenix Q: Cheese Curd PAX: wingman, wildturkey, Roulette, midriff, Red Dragon FNGs: None COUNT: 6
WARMUP: Run around the lot SSH, IW, Mtn climbers, Parker Peters, Peter Parker, side to side squats, various stretch’s and 1 legged burpees ( I may have for got the other side)
THE THANG: Jog over to the outdoor teachers lounge Find a bench 3 sets of the following 20- step ups 20-jump ups 20- single leg Bulgarian squats 20- calf raises
Ab work
Bushwhack to the track 2 rounds P1 goes left P2 goes right 50 squats in the middle / 50 LBC at the start
Run to the field, but stop at the hill for an impromptu hill set
Backwards run up the hill 5 squats, repeat 10, 15, 10, 5
Run to the field to do 4 corners (stayed with the group) 2 rounds. Always: 1 burpee in the middle
Exercises 15-Monkey humpers 15-sumo/ prison squats 15-jump squats 16-lunges
Next round 20 of each and 2 burpees in the middle.
Head back to home with a short break for some ab work
MARY: yeah, we got it in
ANNOUNCEMENTS: Midrift on accountability. Have a plan, ask for help, stay committed
COT: This is my first time at the new site. Thank you Turkey for keeping me on the schedule. This is a great site with many options!
-You all almost lost your Q today. I stepped on what I thought was dirt and I think I sunk 6 inches in mud. I kept sinking, I just assumed it was quick sand
-Arms were smoked for earlier activities, so very little hand-to-ground contact today.
-Tried to work all aspects of the the legs, hope you are feeling it
-I haven’t had a Q like this so it was fun to challenge myself to and to do it at a new AO
-The hill work was not planned, that is a perfect hill, not too big, not too small
-Good to meet Red Dragon from GSO. Very positive and kept pushing the Pax
-Solid work by the Pax, thanks for pushing
WARMUP: Run around the lot SSH, IW, Mtn climbers, Parker Peters, Peter Parker, side to side squats, various stretch’s and 1 legged burpees ( I may have for got the other side)
THE THANG: Jog over to the outdoor teachers lounge Find a bench 3 sets of the following 20- step ups 20-jump ups 20- single leg Bulgarian squats 20- calf raises
Ab work
Bushwhack to the track 2 rounds P1 goes left P2 goes right 50 squats in the middle / 50 LBC at the start
Run to the field, but stop at the hill for an impromptu hill set
Backwards run up the hill 5 squats, repeat 10, 15, 10, 5
Run to the field to do 4 corners (stayed with the group) 2 rounds. Always: 1 burpee in the middle
Exercises 15-Monkey humpers 15-sumo/ prison squats 15-jump squats 16-lunges
Next round 20 of each and 2 burpees in the middle.
Head back to home with a short break for some ab work
MARY: yeah, we got it in
ANNOUNCEMENTS: Midrift on accountability. Have a plan, ask for help, stay committed
COT: This is my first time at the new site. Thank you Turkey for keeping me on the schedule. This is a great site with many options!
-You all almost lost your Q today. I stepped on what I thought was dirt and I think I sunk 6 inches in mud. I kept sinking, I just assumed it was quick sand
-Arms were smoked for earlier activities, so very little hand-to-ground contact today.
-Tried to work all aspects of the the legs, hope you are feeling it
-I haven’t had a Q like this so it was fun to challenge myself to and to do it at a new AO
-The hill work was not planned, that is a perfect hill, not too big, not too small
-Good to meet Red Dragon from GSO. Very positive and kept pushing the Pax
-Solid work by the Pax, thanks for pushing
Some spice, some nice, but up and down we go
Date: 2024-03-14 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, fletch, bunker, Dosey Doe, Polly, turkey_leg, retread, hairball, frasier FNGs: None COUNT: 10
WARMUP: 4 PAX for 0500 pre-run THE THANG: due to a recent excess of unplanned recovery, YHC was feeling a bit froggy, so TR challenge was the call. Much discussion of easy Thursday quickly unveiled the PAX’s intent for more of an amble, less of a sprint (with the exception of HB who was doing hill work on Mt. Rea… beast). Either way, 10 men got to work on the called route, once again demonstrating an uncharacteristic compliance with suggestion, and all got better for it. MARY: nope ANNOUNCEMENTS: WTF coming up COT: Astro took us out
WARMUP: 4 PAX for 0500 pre-run THE THANG: due to a recent excess of unplanned recovery, YHC was feeling a bit froggy, so TR challenge was the call. Much discussion of easy Thursday quickly unveiled the PAX’s intent for more of an amble, less of a sprint (with the exception of HB who was doing hill work on Mt. Rea… beast). Either way, 10 men got to work on the called route, once again demonstrating an uncharacteristic compliance with suggestion, and all got better for it. MARY: nope ANNOUNCEMENTS: WTF coming up COT: Astro took us out
How (not to) to win friends and influence people
Date: 2024-03-13 AO: the-maul Q: Odd Job PAX: kirby, picasso, wingman, super trooper FNGs: None COUNT: 5 WARMUP: Run up the hill, SSH, hillbilly, low slow squat, runner stretch, dive bombers.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.