Reverse Ghost Runner- long route
Date: 2026-02-17 AO: Fast Twitch Q: Cheese Curd , PAX: ductwork, turkey_leg, Alf, Astro (Kyle Kirchhoff), Cheese Curd, Benny FNGs: None COUNT: 7 WARMUP: nope THE THANG: the reverse :ghost: runner MARY: no sign of her ANNOUNCEMENTS: none COT: thanks for Astro tanking us out. 5 of us started together, 7 ended together. I have no idea what anyone did, but Joker and I made the leaderboard today on Strava. Alf did this run in 2017 at 7:51 pace…. How do we say we are older without actually saying we are older.
No Rockets Found
Date: 2026-02-13 AO: The Brave Q: wingman , PAX: Roulette, wingman, teddyf3, fire_hazard, bunker, Gump, Palmolive, midriff, One Niner, Taco_Stand, wildturkey, frasier FNGs: None COUNT: 12 PRERUN: One Niner, Gump fire_hazard wingman We searched for rockets and found none.
WARMUP: Run to first deck, SSH, IW, Windmill THE THANG:
10 Merkins at top of deck, Mary at Bottom, repeat to the top. Find another deck and try not to get run over by the construction crew parking at the top. LBC at the bottom, Wide-arm Merkings at the top, repeat to the top. Run to the monuments. 50 dips/50 squats OYO New Bridge on lower-upper 50 air presses in peoples chair. On Upper alternate merkins and squats at the big lights. Last deck – 10 diamond and flutter. HOME. MARY: Along the way along with some at COT and 1 min plank. ANNOUNCEMENTS: Beer Run/Ruck. COT: Thoughts and prayers for midriff neighbor and their family.
WARMUP: Run to first deck, SSH, IW, Windmill THE THANG:
10 Merkins at top of deck, Mary at Bottom, repeat to the top. Find another deck and try not to get run over by the construction crew parking at the top. LBC at the bottom, Wide-arm Merkings at the top, repeat to the top. Run to the monuments. 50 dips/50 squats OYO New Bridge on lower-upper 50 air presses in peoples chair. On Upper alternate merkins and squats at the big lights. Last deck – 10 diamond and flutter. HOME. MARY: Along the way along with some at COT and 1 min plank. ANNOUNCEMENTS: Beer Run/Ruck. COT: Thoughts and prayers for midriff neighbor and their family.
Dolphin lite
Date: 2026-02-16 AO: Swole Q: wildturkey , PAX: Toto, The Worm, Unplugged, wildturkey, Uncle Leo, Blanks, Pepsi FNGs: None COUNT: 7 I realized we did the wrong week. :confused:
02/23/2026 LIGHT WEEK Block A (EMOM 18) @20 kg — 3-min cycle x6 (EMOM) – Min 1: Goblet Squat 12–15 – Min 2: Clean 7 total (alternate arms) – Min 3: Front Squat 7 total (alternate sides) Block B (EMOM 7) @24 kg (EMOM) – Row 8–10 Block C (AMRAP 5) @20 kg (AMRAP) – Snatch 6/side
Push-up pull-throughs to finish
02/23/2026 LIGHT WEEK Block A (EMOM 18) @20 kg — 3-min cycle x6 (EMOM) – Min 1: Goblet Squat 12–15 – Min 2: Clean 7 total (alternate arms) – Min 3: Front Squat 7 total (alternate sides) Block B (EMOM 7) @24 kg (EMOM) – Row 8–10 Block C (AMRAP 5) @20 kg (AMRAP) – Snatch 6/side
Push-up pull-throughs to finish
Trip to Rea Farms with Ghost Q
Date: 2026-02-14 AO: Bowlderdash Q: bunker , PAX: margo, Astro (Kyle Kirchhoff), Green Label, jrr_tolkien, fire_hazard, gumbo, bunker, Gump, Polly, midriff, turkey_leg, Cheese Curd, toolbag, bratwurst, Rob Rosenthal – Drive By FNGs: None COUNT: 15 (:ghost: :writing_hand: = bratwurst)
No Q <> Chaos with this group.
Hopefully, the Preblast gave the correct info, all PAX found a starting time suitable, someone to run with, and made it back to COT by 0730.
No Q <> Chaos with this group.
Hopefully, the Preblast gave the correct info, all PAX found a starting time suitable, someone to run with, and made it back to COT by 0730.
Firestarter
Date: 2026-02-16 AO: Firestarter Q: Point Break , PAX: Point Break, Sausage Party FNGs: None COUNT: 2 Wasn’t expecting much of the normal firestarter crew coming off the Oak Island marathon. Showed up right at 5:29 and met Sausage Party (Waxhaw PAX recently moved to Rea Farms). Quick intro and we’re off.
The Thang
Focus was on not stopping. Any keeping the 40# sandbag off the ground as much as possible. Slow mosey across to the medical park for CoP
· Imperial Walkers x 10 · Sharon Towers x 10 · Mountain Climbers x 10 · Runner’s Stretching · Low-Slow Squats x 10
WAVE 1: The Beast (Modified) · 6 Stations, 6 10 Reps per Station, 6 Laps o Lap 1: Merkins o Lap 2: Big Boi Sit-ups o Lap 3: Lunges o Lap 4: Dry Docks o Lap 5: Heels to Heaven o Lap 6: Jump Squats
Mosey back to the shopping center and finished with a little mary.
Good push out there Sausage Party.
The Thang
Focus was on not stopping. Any keeping the 40# sandbag off the ground as much as possible. Slow mosey across to the medical park for CoP
· Imperial Walkers x 10 · Sharon Towers x 10 · Mountain Climbers x 10 · Runner’s Stretching · Low-Slow Squats x 10
WAVE 1: The Beast (Modified) · 6 Stations, 6 10 Reps per Station, 6 Laps o Lap 1: Merkins o Lap 2: Big Boi Sit-ups o Lap 3: Lunges o Lap 4: Dry Docks o Lap 5: Heels to Heaven o Lap 6: Jump Squats
Mosey back to the shopping center and finished with a little mary.
Good push out there Sausage Party.
Blakovery
Date: 2026-02-16 AO: Blakovery Q: bunker , PAX: jrr_tolkien, gumbo, bunker, Gump, Polly, Simba FNGs: None COUNT: 6 WARMUP: pre run THE THANG: run 5 miles MARY: nope ANNOUNCEMENTS: Gump has an event he will post info about COT:
SCARS
Date: 2026-02-13 AO: SCARS Q: kirby , PAX: jello, Blanks, kirby, F3 Elsa FNGs: COUNT: 4 WARMUP: no way. THE THANG: the guys showed up early the Q was on time. And that’s the story YHC is sticking too. Great morning to see you guys. Glad jello will make this his new home 😄 MARY: kinda ANNOUNCEMENTS: beer run ruck March 7th COT:
Olympus – Working out the Kinks
Date: 2026-02-14 AO: Olympus Q: Krzyzewski , PAX: Toto, MARTA, Blanks, Krzyzewski, The Worm, Unplugged, Pepsi, Mountain Momma FNGs: None COUNT: 8 Express write-up today because ya boy is behind on Valentine’s Day prep…Nevertheless, a solid beatdown was had by all today. MARTA crushed the pre-run, while Mountain Momma came in hot (as previewed above) :fire: and was ttthhhiiisss close to guessing the dumb playlist theme. Unplugged regaled us with tales of his glory days in high school warming up to Snap!’s timeless hit “The Power”, but sadly did not provide the much anticipated kettlebell carrier woodcrafting demo. Despite an early departure, Pepsi put in solid work and also kept the pax on point and the fartsack in abeyance. Blanks provided endless enthusiasm to keep us working through the multitude of endless reps. The Worm kept the mumblechatter flowing, but Toto was surprisingly on good behavior. All around, pretty solid little Saturday. The new spreadsheet generally speaking is a winner, but, as with all new programs, a couple tweaks here and there will make it even better. With that, let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) The E-Z Complex (AKA Poor Man’s Voodoo) (3 sets) – Single bell swings (3x) – Hi-pulls (2x) – Clean / squat / press (1x) – Switch hands and repeato 2) Olympus Test Block (10 min. AMRAP) – Clean (5x) – Press (5x) – Squat (5x) – Snatch (5x) – Switch hands and repeato 3) Block B1 (12 min.) (Heavy Round) – Press (5x) – Front Squat (5x) 4) Block B2 (8 min.) (Heavy Round) – Hi-pull (6x e/s) – Lawnmower rows (8x e/s) 5) Block C (5 min.) – Single bell rack or OH (30 sec.) – Rest (30 sec.; except for the last minute we did 30 sec. active each side) 6) Dénouement Complex (2 sets) – Deadlift -> upright row (5x) – SLDL (5x e/s) – Merkins (5x e/s…j/k, 10x total) MARY: Just enough time to fist bump the pax of The Rock ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for March’s edition. – :beers: SOB Brew Ruck (3/7) – see details on Slack. – :pancakes: Second F Friday (3/13) – second Friday of the month at Stacks. See Slack for details. – :muscle: Q School (3/28) – following Olympus (or The Rock, if you’re into that) at Calvary with a plan for an 0810 start and 0900 completion. MARTA will bring coffee, probably. – :heart: Valentine’s Day…um, today. Go buy flowers for your M or significant other and heck, while you’re at it, call your mom COT: Mountain Momma led us in the joint COT…appreciate your thoughtful words, brother
The Super Bowl
Date: 2026-02-14 AO: The Super Bowl Q: Snuka , PAX: F3 Elsa, wildturkey, Hawkeye, Snuka, Roulette FNGs: None COUNT: 5 Launched from the Bowl Parking lot. Moseyed to the office park artificial turf area. Wild Turkey showed us a few different things that can be done other than playing corn hole!
WARMUP: Low Slow Sq Hillbilly’s Merkins Plank Jacks LBC’s American Hammers Leg & calf stretch’s
THE THANG:
Ran up the stairs of the adjacent parking deck followed by 15 jump squats at the top. Ran back down and did 15 merkins. Two rounds of these.
Moseyed along the path next to the frisbee golf course. Stoped and did 15 inclined merkins. We briefly lost Elsa and Roulette.
We then proceeded along the path to 2 more parking garages and ran up the ramps on both. At the tops we did various forms of Mary.
Time was getting to be a factor so we proceeded back to launch and found the runners waiting for us
ANNOUNCEMENTS: Happy V Day! Brew Ruck coming up Good luck to Midriff and crew going to Oak Island for the race
COT: YHC with the take-out.
WARMUP: Low Slow Sq Hillbilly’s Merkins Plank Jacks LBC’s American Hammers Leg & calf stretch’s
THE THANG:
Ran up the stairs of the adjacent parking deck followed by 15 jump squats at the top. Ran back down and did 15 merkins. Two rounds of these.
Moseyed along the path next to the frisbee golf course. Stoped and did 15 inclined merkins. We briefly lost Elsa and Roulette.
We then proceeded along the path to 2 more parking garages and ran up the ramps on both. At the tops we did various forms of Mary.
Time was getting to be a factor so we proceeded back to launch and found the runners waiting for us
ANNOUNCEMENTS: Happy V Day! Brew Ruck coming up Good luck to Midriff and crew going to Oak Island for the race
COT: YHC with the take-out.
Joust
Date: 2026-02-13 AO: Joust Q: Focker , PAX: Focker, geraldo, THE Rug Doctor, spackles, Limey, Game warden from charleston FNGs: None COUNT: 6 WARMUP: SSH, cotton pickers, arm circles step ups and box jumps THE THANG: 3 different triple nickels in various culdesacs with added merkins along the way. Wall sit and lunges on campus MARY: pax choice to end it, boone crunch, dolly, freddy, v up and flutter w a kick ANNOUNCEMENTS: dont think so COT: Spackler