Bridge Run
Date: 2024-05-14 AO: swift Q: bratwurst PAX: frasier, citgo, soft_pretzel, Gump, midriff, picasso FNGs: None COUNT: 7 WARMUP in the light mist for 1.25mi. Dynamic exercises on the bridge over Hwy521 while laying down cones.
THE THANG: 200m at 1mi race pace goal. 1:00 recovery on the walk or light jog. Repeat for a total of 12.
At some point, the rain got a little harder, but it was falling just light enough to be only a tad annoying and just the right amount of cooling. Never too heavy.
Long route home doing some more exploring on Upper Ave and Ballantyne Backyard that also involved a parking deck and staircase. It was getting a little too sketchy for some, but we were all worried about being late to COT. We turned in at COT right as Bagpipers were breaking the COT to get dry. Swift + Kirby did another COT.
ANNOUNCEMENTS: Memorial Day convergence at Calvary with bootcamp and Run options.
NEXT WEEK: Swift is converging with Waxhaw Express at Cuthbertson campus in Waxhaw at 0515 start time for the Mile Time Trial. Will preblast parking location.
THE THANG: 200m at 1mi race pace goal. 1:00 recovery on the walk or light jog. Repeat for a total of 12.
At some point, the rain got a little harder, but it was falling just light enough to be only a tad annoying and just the right amount of cooling. Never too heavy.
Long route home doing some more exploring on Upper Ave and Ballantyne Backyard that also involved a parking deck and staircase. It was getting a little too sketchy for some, but we were all worried about being late to COT. We turned in at COT right as Bagpipers were breaking the COT to get dry. Swift + Kirby did another COT.
ANNOUNCEMENTS: Memorial Day convergence at Calvary with bootcamp and Run options.
NEXT WEEK: Swift is converging with Waxhaw Express at Cuthbertson campus in Waxhaw at 0515 start time for the Mile Time Trial. Will preblast parking location.
Parking deck but wet anyway
Date: 2024-05-14 AO: bagpipe Q: kirby PAX: wildturkey, Pilgrim, war_eagle, Hawkeye, Hippie, Eleanor FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Where the Down Boys Go
Date: 2024-05-13 AO: swole Q: ickey_shuffle PAX: flipper, voodoo, The Worm FNGs: None COUNT: 4
WARMUP: Most of the normal stuff sans side straddle hops THE THANG: Five rounds of press ladders Five rounds of 10 snatches per side Four rounds of heavy farmer carries Swing/squat/merkin combos for awhile Clean/squat/press/lawnmower combos MARY: Just 90 seconds worth ANNOUNCEMENTS: The usual suspects, blood drive and brew ruck and whatnot COT: Another glorious week in Paradise City. Last week Flipper requested a hair metal playlist and being the region’s self proclaimed expert on all things Sunset Strip Rock of the 80s and early 90s, I was happy to oblige, mixing in some deeper cuts with the well known stalwarts. It was strange and sad when I realized that the lead singers of two of our first three songs have shuffled off to the great tour bus in the sky (Warrant’s Jani Lane and Firehouse’s CJ Snare). We debated on whether Stuart from Beavis and Butthead wearing a Winger t-shirt killed the band’s career. The group (me anyway) lamented that Thunder didn’t have a bigger run since they were late to the scene and broke right when a great era of rock music was waning and tastes migrated north from Los Angeles to Seattle. One of the band’s music videos featured a young Pamela Anderson in one of her first acting roles though, and for that we are in their debt. To wrap this up I thought of saying to keep on rocking in the free world, but Neil Young sucks and doesn’t even deserve quotation marks. Instead in closing let’s just say “Hail Hail Rock and Roll”.
WARMUP: Most of the normal stuff sans side straddle hops THE THANG: Five rounds of press ladders Five rounds of 10 snatches per side Four rounds of heavy farmer carries Swing/squat/merkin combos for awhile Clean/squat/press/lawnmower combos MARY: Just 90 seconds worth ANNOUNCEMENTS: The usual suspects, blood drive and brew ruck and whatnot COT: Another glorious week in Paradise City. Last week Flipper requested a hair metal playlist and being the region’s self proclaimed expert on all things Sunset Strip Rock of the 80s and early 90s, I was happy to oblige, mixing in some deeper cuts with the well known stalwarts. It was strange and sad when I realized that the lead singers of two of our first three songs have shuffled off to the great tour bus in the sky (Warrant’s Jani Lane and Firehouse’s CJ Snare). We debated on whether Stuart from Beavis and Butthead wearing a Winger t-shirt killed the band’s career. The group (me anyway) lamented that Thunder didn’t have a bigger run since they were late to the scene and broke right when a great era of rock music was waning and tastes migrated north from Los Angeles to Seattle. One of the band’s music videos featured a young Pamela Anderson in one of her first acting roles though, and for that we are in their debt. To wrap this up I thought of saying to keep on rocking in the free world, but Neil Young sucks and doesn’t even deserve quotation marks. Instead in closing let’s just say “Hail Hail Rock and Roll”.
Blakeovery
Date: 2024-05-13 AO: run Q: frasier PAX: bratwurst, bunker, hairball, Polly FNGs: None COUNT: 5
WARMUP: THE THANG: smaller crowd this morning for some reason. Enjoyed a new stretch before they close off part of Elm due to the construction. MARY: ANNOUNCEMENTS: hope to see everyone back out next Monday. COT:
WARMUP: THE THANG: smaller crowd this morning for some reason. Enjoyed a new stretch before they close off part of Elm due to the construction. MARY: ANNOUNCEMENTS: hope to see everyone back out next Monday. COT:
13
Date: 2024-05-13 AO: base-camp Q: Hops PAX: Snuka, jet_fuel, spackles, O’Tannenbaum, Floor Slapper, Mr. Magoo, thunder_road, Emoji, Circuit City, Smash, Icarus, Limey FNGs: None COUNT: 13 Smash was LIFO, just behind Floorslapper..and then ran back to his car as I was disclaiming the pax. School bus was revved up and running prior to launch #fieldtrip Warmup lap on the track then short COP and then some other stuff including a trip to Davie Park. I asked aloud if there’s still a trail from SCMS to Davie Park. Snuka quickly answered “it’s still there, I was over at the park a couple weeks ago and walked down there.” Weird. Anyway, we didn’t use the trail. Jet Fuel was tucked. Spackler yawning. Floorslapper was giving away baby clothes to Icarus. Emoji returned from corporate jetsetting, Magoo & Thunder were relieved I showed up…at 5:28:39am. O’Tannenbaum mercifully wore a clean shirt…though he’s had it for 13 years. Circuit City has apparently retired his 4-inch tall headbands. Limey was his normal quiet self, and thankfully so too was his tailpipe. That’s pretty much it. A bunch of 42 to 62 year olds and Icarus (24) as WB. Probably need to start EH’ing a few 30-somethings, fellas. Thanks to Spackles for taking us out in prayer. New 3rdF Sharpener revs back up Wednesday at 6:30am at SBux-Piper Glen.
Everyone got to Q …..
Date: 2024-05-13 AO: _sob Q: Franky , wildturkey, Point Break, Rousey, das_boot PAX: Rousey, das_boot, wildturkey, Point Break, Franky FNGs: None COUNT: 5
WARMUP: by Franky THE THANG: by Wild Turkey, Point Break, and Rousey MARY: Das Boot ANNOUNCEMENTS: Memorial Day Convergence 5/27 7am. Calvary Church COT: Das Boot took us out.
WARMUP: by Franky THE THANG: by Wild Turkey, Point Break, and Rousey MARY: Das Boot ANNOUNCEMENTS: Memorial Day Convergence 5/27 7am. Calvary Church COT: Das Boot took us out.
Swing, Press, Hinge, Pull, and Push
Date: 2024-05-11 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, voodoo, mighty_mite, Mountain Momma, Palmolive FNGs: None COUNT: 9 Mea culpa for the delay on this backblast, but since the COT this morning it’s been a full-court press Mother’s Day weekend. Nevertheless, great to see a strong crew take to the pavement today. Also, shout out to Palmolive for joining us today and hope to see you out more regularly. For whatever reason, the prescribed weinke was thin for today. This allowed us to explore the full range of movements with pretty much every exercise outside of Turkish get-ups…the pax were kind for humoring YHC’s attempt at throwing in some Good Mornings. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 8x slingshots (e/w) THE THANG: 1) Thrusters (3 sets) – 5x (e/s) 2) Heavy Swings (sets) – 20x two-handed swings (30 sec rest b/w sets) 3) Waiters (5 sets) – Down and back (switch hands at the turn) 4) Hinge EMOM (12 min) – Minute A: Sumo DL (10x) – Minute B: SLDL (5x e/s) – Minute C: Good Morning (10x) 5) Pull ‘n Press EMOM (8 min; alternate arms each min) – 5x Lawnmower rows – 4x Hi-pulls – 3x Merkins 6) Static Holds (2 sets; alternat arms each set) – OH (20 sec) – Rack (20 sec) – Suitcase (20 sec) MARY: Ran outta time ANNOUNCEMENTS: – Brew Ruck on 5/25 – Savage Race…coming soon – Blood Drive in June – Job 14:5 – “The days of man are short, and the number of his months is with thee: thou hast appointed his bounds which cannot be passed.” – Memento Mori – Call your mother tomorrow COT: Flipper took out the esteemed pax of The Rock and Olympus.
My last site q. Been a great 3.5 yrs
Date: 2024-05-11 AO: chicken-run Q: HazMat PAX: Kielbasa, Polly, hairball, wingman, midriff, Gruden, das_boot, Garcia F3, 49er FNGs: None COUNT: 10
WARMUP: 2-5 THE THANG: 10.5 in Latin XC MARY: ANNOUNCEMENTS: Memorial Day converge COT: coffee
WARMUP: 2-5 THE THANG: 10.5 in Latin XC MARY: ANNOUNCEMENTS: Memorial Day converge COT: coffee
Marlboro Man
Date: 2024-05-11 AO: davinci Q: Odd Job PAX: war_eagle FNGs: None COUNT: 2 WARMUP: SSH, IW, windmill, dive bomber merkins
THE THANG: Mosey to playground for jump rope, pull ups, and a pile of merkin variations. Mosey to the rock pile for 75 reps of burpee over the rock, thrusters, and a curl/shoulder press/tricep extension compound movement. Mosey back to base stopping for inverted shoulder presses using the parallettes. war_eagle killed it. I was well, present.
ANNOUNCEMENTS: Brewery run June 1st. A51 / SOB convergence on Memorial Day. Slack for details.
COT: Joined by the runners and a great take out by War Eagle. Second F @ CFA featured a shocking amount of Marlboros. HazMat you’re a saint man. Great to see Palmolive (on the IR list) and Olaf (just lazy) join us at CFA.
THE THANG: Mosey to playground for jump rope, pull ups, and a pile of merkin variations. Mosey to the rock pile for 75 reps of burpee over the rock, thrusters, and a curl/shoulder press/tricep extension compound movement. Mosey back to base stopping for inverted shoulder presses using the parallettes. war_eagle killed it. I was well, present.
ANNOUNCEMENTS: Brewery run June 1st. A51 / SOB convergence on Memorial Day. Slack for details.
COT: Joined by the runners and a great take out by War Eagle. Second F @ CFA featured a shocking amount of Marlboros. HazMat you’re a saint man. Great to see Palmolive (on the IR list) and Olaf (just lazy) join us at CFA.
Times Like These
Date: 2024-05-10 AO: mountain-goat Q: retread PAX: Cheese Curd, fleetwood, geraldo, grasshopper, retread, Insomniac, slim_fast, sledge, wildturkey FNGs: None COUNT: 9 4 runners, 4 ruckers, 1, walker, and 1 Oona on a humid morning at Mountain Goat. Low mileage workout on Strawberry as many Pax battle lingering injuries. Thanks to Geraldo for taking us out. Prayers for Julie and family of Olivia.