Track Work
Date: 2024-05-16 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, Spitball, ToeJam FNGs: None COUNT: 5
WARMUP: loosen up the legs and hips THE THANG: mosey over to quail middle track. 100m sprints on the straights, chest work on the curve, 100m sprint, core work on the curve. Repeat 6 times. MARY: mosey back to launch stopping for air chairs, core work, pull-ups. ANNOUNCEMENTS: none COT:
WARMUP: loosen up the legs and hips THE THANG: mosey over to quail middle track. 100m sprints on the straights, chest work on the curve, 100m sprint, core work on the curve. Repeat 6 times. MARY: mosey back to launch stopping for air chairs, core work, pull-ups. ANNOUNCEMENTS: none COT:
ArboView
Date: 2024-05-17 AO: mountain-goat Q: retread PAX: retread, slim_fast, Insomniac, Roulette, Pele, wildturkey, sledge, lois, grasshopper, kilowatt, Spammer, gullah FNGs: None COUNT: 12
WARMUP: 1.1 miles from SCMS to Arboretum View followed by dynamic stretching. THE THANG: 3 trips around the 0.83 mile Arboretum View lap segment before heading back to launch. ANNOUNCEMENTS: Brew Ruck, Brew Run, Memorial Day Convergence at Calvary with boot camp and running options. COT: SlimFast led COT, prayers for Sledge and his family.
WARMUP: 1.1 miles from SCMS to Arboretum View followed by dynamic stretching. THE THANG: 3 trips around the 0.83 mile Arboretum View lap segment before heading back to launch. ANNOUNCEMENTS: Brew Ruck, Brew Run, Memorial Day Convergence at Calvary with boot camp and running options. COT: SlimFast led COT, prayers for Sledge and his family.
Manscape Robots
Date: 2024-05-17 AO: kevlar Q: turkey_leg PAX: Cottonmouth, Orange Whip, O’Tannenbaum, turkey_leg, Horsehead FNGs: None COUNT: 5
WARMUP: SSH, IW, Burpees, while waiting for O’Tannebaum to drive in fashionably late while then proceeding to adjust his garter and some other gear he had bundled into his shorts.
THE THANG: Mosey to downtown Matthews, then over to the Elementary for MAMRAP around the track. Pull-ups, Merkins, jump squats, HTH. 5 rounds max, increasing by 5 reps each time.
Mosey over to Fremont for 7s starting with monkey jumpers from OWs house. Mosey back up past the sheep farm to launch.
MARY: ANNOUNCEMENTS: Memorial Day convergence 0700 Calvary.
COT: Cottonmouth take-out.
WARMUP: SSH, IW, Burpees, while waiting for O’Tannebaum to drive in fashionably late while then proceeding to adjust his garter and some other gear he had bundled into his shorts.
THE THANG: Mosey to downtown Matthews, then over to the Elementary for MAMRAP around the track. Pull-ups, Merkins, jump squats, HTH. 5 rounds max, increasing by 5 reps each time.
Mosey over to Fremont for 7s starting with monkey jumpers from OWs house. Mosey back up past the sheep farm to launch.
MARY: ANNOUNCEMENTS: Memorial Day convergence 0700 Calvary.
COT: Cottonmouth take-out.
Community House Party
Date: 2024-05-16 AO: the-phoenix Q: wildturkey PAX: Rousey, Hawkeye, war_eagle, Starch, kirby FNGs: None COUNT: 6 WARMUP: Side straddle hops Imperial Walkers Hill Biliies Squats
THE THANG: Triple Nickel – jump squats / ‘mericans Jacob’s Ladder 7s sit-ups and burpees Assorted exercises on the way
Strong effort by all. It’s better to show up and modify than sleep in.
MARY: ANNOUNCEMENTS: Brew Run, Brew Ruck, Memorial Day Convergence & Blood drives COT: Prayers for our families
THE THANG: Triple Nickel – jump squats / ‘mericans Jacob’s Ladder 7s sit-ups and burpees Assorted exercises on the way
Strong effort by all. It’s better to show up and modify than sleep in.
MARY: ANNOUNCEMENTS: Brew Run, Brew Ruck, Memorial Day Convergence & Blood drives COT: Prayers for our families
Smoke Gets in Your Eyes
Date: 2024-05-11 AO: stonehenge Q: Eleanor PAX: ToeJam, Rehab, Rousey, wildturkey FNGs: None COUNT: 5 The weirdest workout visitor ever. IYKYK
A misty morning at the Turn
Date: 2024-05-16 AO: the-devils-turn Q: voodoo PAX: Polly, hairball, Alf, fleetwood, frasier, Dosey Doe, turkey_leg, bunker, Gump, voodoo FNGs: None COUNT: 10 10 pax showed up at Piper Glen on this damp morning to run as far as they could toward Providence Road (via the Piper Glen and Raintree neighborhoods) for 30:00 and then turn back to the start. Frasier, Polly, Dosey Doe and YHC did a prerun (not together since I was late) and everyone seems to have run the prescribed route for 7+ miles.
COT: thanks to Fleetwood for taking out the pax today.
COT: thanks to Fleetwood for taking out the pax today.
Doubles don’t disappoint
Date: 2024-05-15 AO: meathead Q: voodoo PAX: Uncle Leo, Soul Glo, Wabbit, MARTA, voodoo FNGs: None COUNT: 5 YHC came in on two wheels and then took forever to find my speaker (a necessity for a KB workout). As such, the pax got an extra 1-2 minutes of peace before the workout began.
WARMUP: the usual fare: SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Sharon Towers x 10 IC 5 high pulls per side Prying squat Arm circles and flapping and twisting
THE THANG: it’s the final week of the SFG Level I prep program and all I can say is that it’s been a blast. Tons of presses, swings, snatches, cleans, squats, and carries. What more could the ox ask for? Today’s weinke included doubles, carries, and swings:
5 waiter carries per side (to the second tree) 5 sets of 5 double cleans 5 sets of 5 double front squats 10 sets of 10 1H swings with :10 rest
MARY: low plank, hollow body hold, and glute bridge
ANNOUNCEMENTS: 1) Brewruck on 5/25. Details forthcoming from Hoover. See Slack for details. 2) BEERRUN on 6/1 (I think). See Slack for details. 3) June blood drive on 6/21. Come early and take a nice nap in the afternoon.
COT: Anvil joined us for COT and Puddin’ Pop took us out and we prayed for his friend/former coworker Marty and his family. Marty is suffering from terminal liver disease and has started hospice care. We also prayed for Yeti’s sister in law and her family. She recently passed away at 37 and leaves behind 5 children. :pray:
WARMUP: the usual fare: SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Sharon Towers x 10 IC 5 high pulls per side Prying squat Arm circles and flapping and twisting
THE THANG: it’s the final week of the SFG Level I prep program and all I can say is that it’s been a blast. Tons of presses, swings, snatches, cleans, squats, and carries. What more could the ox ask for? Today’s weinke included doubles, carries, and swings:
5 waiter carries per side (to the second tree) 5 sets of 5 double cleans 5 sets of 5 double front squats 10 sets of 10 1H swings with :10 rest
MARY: low plank, hollow body hold, and glute bridge
ANNOUNCEMENTS: 1) Brewruck on 5/25. Details forthcoming from Hoover. See Slack for details. 2) BEERRUN on 6/1 (I think). See Slack for details. 3) June blood drive on 6/21. Come early and take a nice nap in the afternoon.
COT: Anvil joined us for COT and Puddin’ Pop took us out and we prayed for his friend/former coworker Marty and his family. Marty is suffering from terminal liver disease and has started hospice care. We also prayed for Yeti’s sister in law and her family. She recently passed away at 37 and leaves behind 5 children. :pray:
Getting Ready for D-Day
Date: 2024-05-15 AO: sacs Q: Roulette PAX: wildturkey, ToeJam, Starch FNGs: None COUNT: 4 WARMUP: Grab your ruck and sandbag, mosey to Davie park. Say Hi to the Ultimate Frisbee bros that were on the soccer field playing in the dark with light-up cones and light-up bee… THE THANG: Four corners on the soccer field 20x Ruck/Sandbag Squats 20x Slick push-ups 20x Ruck/Sandbag Deadlifts 20x Ruck/Sandbag Overhead shoulder press Farmer Carry Ruck/Sandbag to next corner. Repeat until back at the first corner. Sounded easy on paper, this one was a burner… Mosey back to SCMS. MARY: Slick lap on the track, finished up with some flutter, Rosalita and LBC ANNOUNCEMENTS: Brew Ruck and Brew Run, F3 Dads/2.0 Camping Weekend at Camp Thunderbird, Convergence on Memorial Day COT: Thanks for the day and the fellowship, getting stronger and making our communities better
Ain’t no sunshine
Date: 2024-05-15 AO: wamrap Q: Orange Whip PAX: Horsehead, double_e, Alf, rachel, Orange Whip, O’Tannenbaum, Dunder (Boston) FNGs: None COUNT: 7
Good crowd today. Dunder came in from Boston and only had to explain that 6 times as people kept rolling in. Had to take the Q today to avoid Rachel or Alf calling some crazy 200 burpee morning and destroying my injured back.
At the clean deck: Wal Tar Jai Tarantulas Heels2Heaven Sit-ups Jump squats Man makers Hand release Romanian Dead Lifts Freddy Mercury 5X each and add 5 every lap
Rachel got to 25, duh, the rest of us were in the middle of that round. No lapping the pax today but we lost sight of Rachel around the 15 lap.
Good elevator music tunes today, Queen, Otis Redding and Fleetwood Mac stood out in between heavy breathing by YHC.
Shared my experience going to Alf’s PT and apparently I must have gone to the wrong place. Mai Lang kept asking “why so tense?”
OT’s shirt didn’t smell too bad today.
I’ve never seen Horsehead smile before, especially for a picture, but check out that photo.
Double E lost the new guy but he showed back up at COT.
Please stop raining
Good crowd today. Dunder came in from Boston and only had to explain that 6 times as people kept rolling in. Had to take the Q today to avoid Rachel or Alf calling some crazy 200 burpee morning and destroying my injured back.
At the clean deck: Wal Tar Jai Tarantulas Heels2Heaven Sit-ups Jump squats Man makers Hand release Romanian Dead Lifts Freddy Mercury 5X each and add 5 every lap
Rachel got to 25, duh, the rest of us were in the middle of that round. No lapping the pax today but we lost sight of Rachel around the 15 lap.
Good elevator music tunes today, Queen, Otis Redding and Fleetwood Mac stood out in between heavy breathing by YHC.
Shared my experience going to Alf’s PT and apparently I must have gone to the wrong place. Mai Lang kept asking “why so tense?”
OT’s shirt didn’t smell too bad today.
I’ve never seen Horsehead smile before, especially for a picture, but check out that photo.
Double E lost the new guy but he showed back up at COT.
Please stop raining