Canine Rex WOD
Date: 2024-08-29 AO: the-phoenix Q: wildturkey PAX: wingman, Hawkeye, war_eagle FNGs: None COUNT: 4 Today, we honored our furry friends, the incredible K9s, with a challenging workout that tested our endurance and strength.
Workout: 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps 25 Burpees 1 Mile Run (almost) 2.2 miles for the day
As we pushed ourselves through each round, we remembered the tireless dedication of K9s and their invaluable contributions to our communities. For the burpee set, we named a breed of dig for every count.
Thanks to War Eagle, Wingman, and Hawkeye for their determination and perseverance.
Announcements – Terror Trails and Blood Drive
Workout: 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps 25 Burpees 1 Mile Run (almost) 2.2 miles for the day
As we pushed ourselves through each round, we remembered the tireless dedication of K9s and their invaluable contributions to our communities. For the burpee set, we named a breed of dig for every count.
Thanks to War Eagle, Wingman, and Hawkeye for their determination and perseverance.
Announcements – Terror Trails and Blood Drive
Exploring Matthews and losing a shirt
Date: 2024-08-29 AO: sparta Q: Cheese Curd PAX: geraldo, Happy Meal, Keystone, Full House, hopper FNGs: None COUNT: 6
WARMUP: THE THANG: set a map up in Garmin. Run until we are separated, then stop, do some merkins and squats, waiting for the six and then keep running.
MARY: nope ANNOUNCEMENTS: blood drive and IPC starts Sunday COT: -Thanks for giving me the opportunity to Q -Only my 2nd time at the site and now my second Q -Q’ing this site makes me nervous because you can literally go anywhere, thanks for pushing me to get creative – Great to see Happy Meal. Clearly drove the furtherest. Great to see you!! – Full House is always a gracious tour guide as he knows the area well. Thanks for keeping me on my path today – Geraldo was hanging in the 6, but pushing hard. – Hopper has turned into a running machine. – Keystone says he wants about 5 miles, I clocked 5.6. He stayed with Full House and I all morning – Oh and f’ that guy who took my shirt. Yes, hopefully he needed it, but any of my race shirts tell a story, this was a coaching, Let Me Run. Sure I have more, but still sucks!
Sorry for no advance warning for headlamps. It got real dark in some spots! Glad everyone stayed upright!
WARMUP: THE THANG: set a map up in Garmin. Run until we are separated, then stop, do some merkins and squats, waiting for the six and then keep running.
MARY: nope ANNOUNCEMENTS: blood drive and IPC starts Sunday COT: -Thanks for giving me the opportunity to Q -Only my 2nd time at the site and now my second Q -Q’ing this site makes me nervous because you can literally go anywhere, thanks for pushing me to get creative – Great to see Happy Meal. Clearly drove the furtherest. Great to see you!! – Full House is always a gracious tour guide as he knows the area well. Thanks for keeping me on my path today – Geraldo was hanging in the 6, but pushing hard. – Hopper has turned into a running machine. – Keystone says he wants about 5 miles, I clocked 5.6. He stayed with Full House and I all morning – Oh and f’ that guy who took my shirt. Yes, hopefully he needed it, but any of my race shirts tell a story, this was a coaching, Let Me Run. Sure I have more, but still sucks!
Sorry for no advance warning for headlamps. It got real dark in some spots! Glad everyone stayed upright!
(In)Stability Day
Date: 2024-08-28 AO: meathead Q: Soul Glo PAX: voodoo, The Worm, Uncle Leo, MARTA FNGs: None COUNT: 5 Five Meatheads received a full body workout as part of Stability Day – Week 3, Day 2 of the current Sheet. The group was relatively tame as it focused on maintaining balance while moving metal. To my knowledge there were no injuries and everyone got a sweat, making the morning a success!
WARMUP: SSH x 20 IW x 15 Arm circles forward/back x 20 Sharon Towers x 10 Two-handed swing x 10 Prying squat Merkins x 10
THE THANG: Sandbag or kettlebell One legged lift 4×8 Plank lateral drag 4×8 Side lunge to knee raise 4×8
KB AMRAP (three full sets) Renegade Rows 5 each side Single leg deadlift 8 each leg Staggered swing 10 each leg Prone tricep extension 15
Pyramid Complex Sets of 2, 4, 6, 8, 10 (conveniently ran out of time at the top) Two-handed swing One hand alternating swing – each side Thrusters – each side MARY: No ANNOUNCEMENTS: Mention of potential Spartan Race opportunities COT:
WARMUP: SSH x 20 IW x 15 Arm circles forward/back x 20 Sharon Towers x 10 Two-handed swing x 10 Prying squat Merkins x 10
THE THANG: Sandbag or kettlebell One legged lift 4×8 Plank lateral drag 4×8 Side lunge to knee raise 4×8
KB AMRAP (three full sets) Renegade Rows 5 each side Single leg deadlift 8 each leg Staggered swing 10 each leg Prone tricep extension 15
Pyramid Complex Sets of 2, 4, 6, 8, 10 (conveniently ran out of time at the top) Two-handed swing One hand alternating swing – each side Thrusters – each side MARY: No ANNOUNCEMENTS: Mention of potential Spartan Race opportunities COT:
Day late with the backblast
Date: 2024-08-27 AO: skunk-works Q: lois PAX: Mountain Momma, ChickenWing FNGs: None COUNT: 3 This is a day late but wanted to share Lois’s love. With no stonecold Smokey or Horsehead present, the Gamecocks banter was limited
WARMUP: the usual – SSH, merkins, mountain climbers, run a lap THE THANG: Tabata with 8 consecutive rounds of 30 seconds followed by a 1 minute rest. I can’t remember all the exercises but I remember one round of primarily core exercises really sucking. MARY: we had time for a minute or two of flutters etc ANNOUNCEMENTS: Charlotte Crusade Fri 9/20 COT: prayers for a number of people seeking healing, for the zigler family due to an unexpected death in the family
WARMUP: the usual – SSH, merkins, mountain climbers, run a lap THE THANG: Tabata with 8 consecutive rounds of 30 seconds followed by a 1 minute rest. I can’t remember all the exercises but I remember one round of primarily core exercises really sucking. MARY: we had time for a minute or two of flutters etc ANNOUNCEMENTS: Charlotte Crusade Fri 9/20 COT: prayers for a number of people seeking healing, for the zigler family due to an unexpected death in the family
Green Monster
Date: 2024-08-28 AO: wamrap Q: Alf PAX: Alf, rachel, mcgee, Horsehead, double_e, O’Tannenbaum, poptart FNGs: None COUNT: 7
WARMUP: run across street THE THANG: do exercises repeat around a large field.
Pop Tart couldn’t stop talking about the Pop Tart bunt cake his M got him for their anniversary yesterday. He thinks we should all go have one.
Rachel was out front. O’Tannenbaum did all the reps*. Hops and Orange Whip were notably absent.
WARMUP: run across street THE THANG: do exercises repeat around a large field.
Pop Tart couldn’t stop talking about the Pop Tart bunt cake his M got him for their anniversary yesterday. He thinks we should all go have one.
Rachel was out front. O’Tannenbaum did all the reps*. Hops and Orange Whip were notably absent.
Preseason IPC 2020- Wheel of Misfortune
Date: 2024-08-28 AO: sacs Q: Cheese Curd PAX: Focker, geraldo, Emoji, Roulette, wildturkey FNGs: None COUNT: 6 Modified version of my most favorite IPC workout. Grab your ruck and sandbag or if you are Focker, weight vest and cinderblock and head to the track
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
A HIIT For All
Date: 2024-08-28 AO: the-maul Q: wingman PAX: kirby, super trooper, madison, Odd Job, midriff FNGs: None COUNT: 6 Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.
All you got to Matthews
Date: 2024-08-27 AO: fast-twitch Q: Benny PAX: Alf, SportClips, voodoo, Roulette, retread, flipper, wildturkey, None FNGs: 1 None COUNT: 9 5 runners and two ruckers came prepared to run the Mermaid only to learn of YHC last minute audible to Covenant Day and back. As far as you can go in 30 minutes, catch is to be back by 6:15. We were joined by 8-9 vampires that did some Marathon run prior to 5:15. THE THANG: You can blame the city of Charlotte doing work on the sidewalk at 5 am for the last minute audible. With all the races us pax have in the next week and a half, I figured picking a route that didn’t involve pax getting injured would be something everyone would appreciate. Everyone put in a hard 60 minutes of effort from our runners and ruckers this morning. I like to think of these you against you runs like Brussel sprouts as Alf always says, you may not like them but they are good for you. MARY: None ANNOUNCEMENTS: Trail Race October 26th being run by Kid Rock see slack for details. COT: Wild Turkey with the strong takeout
Double ride up Space Needle
Date: 2024-08-27 AO: swift Q: fleetwood PAX: bratwurst, midriff, Wolverine, Gump, tagalong, fire_hazard, Brisket, Moth FNGs: None COUNT: 9
WARMUP: Light run down to Rushmore and across on Ballantyne. NO DYNAMIC necessary. THE THANG: Run up hill on Ballantyne C. And up Darcy hill @10k ish pace to parking garage. Make it to the Needle 8 levels and quick recover back. Repeat. Most made it a second time finishing at 6:05 to head back. Only one was lost on way back but made COT on time. Thanks for all the effort!! 🌋🌋 MARY: ANNOUNCEMENTS: there were some, check other channels. COT: Gump
WARMUP: Light run down to Rushmore and across on Ballantyne. NO DYNAMIC necessary. THE THANG: Run up hill on Ballantyne C. And up Darcy hill @10k ish pace to parking garage. Make it to the Needle 8 levels and quick recover back. Repeat. Most made it a second time finishing at 6:05 to head back. Only one was lost on way back but made COT on time. Thanks for all the effort!! 🌋🌋 MARY: ANNOUNCEMENTS: there were some, check other channels. COT: Gump
No Plan Coming In Turned Into Merkin Mania
Date: 2024-08-27 AO: bagpipe Q: teddyf3 PAX: Pilgrim, wingman, kirby, war_eagle, madison, ToeJam FNGs: None COUNT: 6
WARMUP: Mosey to a corporate park building parking lot. SSH X 15 Merkin x 15 IW X 15 Merkin X 15 WM X 15 Diamond Merkin X 15 PP X 15 Wide Arm Merkin X 15 THE THANG: Stay put and use the parking lot for some triangle work Round 1 – 15 Merkins corner 1, 15 Jump Squats corner 2, 15 LBC corner 3 Round 2 – 15 Diamonds Merkins, 15 lunges, 15 dolly Round 3 – 15 wide arm merkins, 15 monkey Humpers, 15 old school sit-ups
Run to top of Bagpipe Hill( 485 bridge)? 15 merkins at the top. Run back to Bull and Bear Park. 20 LBC, 20 back scratchers, 20 Dolly, 15 Merkins
Mosey to parking lot by bull ring. Round 1 – 15 merkins and run around putting green Round 2 – 10 merkins and repeat Round 3 – 5 merkins and repeat
Mosey to corner – 15 more merkins Mosey back to launch
15 Air Humpers 15 Merkins 5 burpees
MARY: plenty ANNOUNCEMENTS: various COT: good group this morning. Thanks for letting me lead.
WARMUP: Mosey to a corporate park building parking lot. SSH X 15 Merkin x 15 IW X 15 Merkin X 15 WM X 15 Diamond Merkin X 15 PP X 15 Wide Arm Merkin X 15 THE THANG: Stay put and use the parking lot for some triangle work Round 1 – 15 Merkins corner 1, 15 Jump Squats corner 2, 15 LBC corner 3 Round 2 – 15 Diamonds Merkins, 15 lunges, 15 dolly Round 3 – 15 wide arm merkins, 15 monkey Humpers, 15 old school sit-ups
Run to top of Bagpipe Hill( 485 bridge)? 15 merkins at the top. Run back to Bull and Bear Park. 20 LBC, 20 back scratchers, 20 Dolly, 15 Merkins
Mosey to parking lot by bull ring. Round 1 – 15 merkins and run around putting green Round 2 – 10 merkins and repeat Round 3 – 5 merkins and repeat
Mosey to corner – 15 more merkins Mosey back to launch
15 Air Humpers 15 Merkins 5 burpees
MARY: plenty ANNOUNCEMENTS: various COT: good group this morning. Thanks for letting me lead.