Looking for lake in a parking lot desert
Date: 2024-03-12 AO: bagpipe Q: Cheese Curd PAX: wildturkey, teddyf3, Rousey, war_eagle, Starch, Eleanor FNGs: None COUNT: 6
WARMUP: Run to Lake 1 IW, SSH, runners stretch and some merkins
THE THANG: as a group start at the closest benches: 20 Dips, 20 declines, 20 step ups and runs to the next area: 20 dips, 20 jump ups, 20 inclines and lastly run to the next spot 20 dips, 20 Bulgarian split squats, 10 Diamond decline and 10 wide arm decline merkins
Head to next lake
Lake 2 1st lap- stop halfway for 20 dive bomb merkins and finish the lap with 20 box cutters 2nd lap- stop for 20 hand release merkins and finish lap with 20 reverse box cutters
Head to next lake
Lake 3 Partner run around the lake, 20 hand slap merkins then finish the lap with 50 squats per partner
Repeat in other direction
Head to next lake
Lake 4 20 LBC (or 10, can’t remember) and 5 burpees Finish the lake loop and another 10 or 20 LBC and 5 burpees
Head back to launch
MARY: we got it in
ANNOUNCEMENTS: -See Soft Pretzel if you want to add your local church to his list of churches that Pax attend -the Green mile this weekend- see slack or hit up Kid rock -WTF sign up 4/20 -GoRuck lite event on 4/12- see YHC or Wild Turkey $35 sign up on GoRuck site
COT: Big group as we finished, lots of runners from Swift today -thanks for Spiltball for keeping me on the schedule…heal up!! -decided to find some new territory or lakes I don’t see that often. Had 6 planned, just ran out of time -good to see Eleanor in the gloom, thanks for making it out. Someone saved a sprint at the end -Thank you War Eagle for keeping an eye out this am. Appreciate you!! -love giving Teddy crap. Dude was over dressed today. Glad to see he is back in the gloom trying to get healthy again -Rousey was quiet today. I think he was complaining about not running enough?? Could have been another pax -Wild Turkey wants more shoulder work. I would agree that even the first loop I was feeling it. Getting your speed back too -Starch is still the new guy and getting after it. Well done pushing yourself on the runs and all those darn merkins.
Alright, go attack the day!
WARMUP: Run to Lake 1 IW, SSH, runners stretch and some merkins
THE THANG: as a group start at the closest benches: 20 Dips, 20 declines, 20 step ups and runs to the next area: 20 dips, 20 jump ups, 20 inclines and lastly run to the next spot 20 dips, 20 Bulgarian split squats, 10 Diamond decline and 10 wide arm decline merkins
Head to next lake
Lake 2 1st lap- stop halfway for 20 dive bomb merkins and finish the lap with 20 box cutters 2nd lap- stop for 20 hand release merkins and finish lap with 20 reverse box cutters
Head to next lake
Lake 3 Partner run around the lake, 20 hand slap merkins then finish the lap with 50 squats per partner
Repeat in other direction
Head to next lake
Lake 4 20 LBC (or 10, can’t remember) and 5 burpees Finish the lake loop and another 10 or 20 LBC and 5 burpees
Head back to launch
MARY: we got it in
ANNOUNCEMENTS: -See Soft Pretzel if you want to add your local church to his list of churches that Pax attend -the Green mile this weekend- see slack or hit up Kid rock -WTF sign up 4/20 -GoRuck lite event on 4/12- see YHC or Wild Turkey $35 sign up on GoRuck site
COT: Big group as we finished, lots of runners from Swift today -thanks for Spiltball for keeping me on the schedule…heal up!! -decided to find some new territory or lakes I don’t see that often. Had 6 planned, just ran out of time -good to see Eleanor in the gloom, thanks for making it out. Someone saved a sprint at the end -Thank you War Eagle for keeping an eye out this am. Appreciate you!! -love giving Teddy crap. Dude was over dressed today. Glad to see he is back in the gloom trying to get healthy again -Rousey was quiet today. I think he was complaining about not running enough?? Could have been another pax -Wild Turkey wants more shoulder work. I would agree that even the first loop I was feeling it. Getting your speed back too -Starch is still the new guy and getting after it. Well done pushing yourself on the runs and all those darn merkins.
Alright, go attack the day!
Was the groundhog wrong?
Date: 2024-03-11 AO: swole Q: Uncle Leo PAX: The Worm, ickey_shuffle, wildturkey FNGs: None COUNT: 4
WARMUP: SSH, 2HS, IW, DL, ST and DL. Warmup type stuff THE THANG: >From week 2 of the current spreadsheet 10x single leg DL each side 5x waiter carry each side 5×5 double clean and front squat MARY: The basics elbow plank, hollow body hold, glute bridge and superman ANNOUNCEMENTS: There are tough guy things like goruck light and obstacle races coming up. Build those blood cells back up because MARTA will make the rounds again soon. COT: 1) 2 weeks in a row for wildturkey at Swole. His backpack must be in for repairs. Great to have him out whenever he posts 2) The Worm was sporting a new big bell. Earning respect with age and effort 3) ickey_shuffle didn’t completely haze me for the playlist. He’s probably just given up on me. 4) 6 weeks ago the groundhog promised us early spring. It was pitch black and almost freezing today. He’s about as good as any other weather forecaster…
Always a pleasure to lead.
WARMUP: SSH, 2HS, IW, DL, ST and DL. Warmup type stuff THE THANG: >From week 2 of the current spreadsheet 10x single leg DL each side 5x waiter carry each side 5×5 double clean and front squat MARY: The basics elbow plank, hollow body hold, glute bridge and superman ANNOUNCEMENTS: There are tough guy things like goruck light and obstacle races coming up. Build those blood cells back up because MARTA will make the rounds again soon. COT: 1) 2 weeks in a row for wildturkey at Swole. His backpack must be in for repairs. Great to have him out whenever he posts 2) The Worm was sporting a new big bell. Earning respect with age and effort 3) ickey_shuffle didn’t completely haze me for the playlist. He’s probably just given up on me. 4) 6 weeks ago the groundhog promised us early spring. It was pitch black and almost freezing today. He’s about as good as any other weather forecaster…
Always a pleasure to lead.
No drop unless there is a bathroom break
Date: 2024-03-11 AO: run Q: frasier PAX: bunker, Dosey Doe, Gump, hairball, bratwurst, Polly, wingman FNGs: None COUNT: 8
WARMUP: 2 for early miles THE THANG: OG, Paper jam route called. Did not know Bratwurst was coming in hot. Started with seven and ended with six. Had eight for COT. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest 4/20. $15 to sign up. COT: Bratwurst took us out.
WARMUP: 2 for early miles THE THANG: OG, Paper jam route called. Did not know Bratwurst was coming in hot. Started with seven and ended with six. Had eight for COT. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest 4/20. $15 to sign up. COT: Bratwurst took us out.
Iguana what?
Date: 2024-03-11 AO: firestarter Q: Odd Job PAX: Franky, Point Break, Rudy FNGs: None COUNT: 4 WARMUP: SSH, hillbilly, arm circles, low slow squat, runner stretch, merkins
THE THANG: Heavy on calisthenics with stops around Blakeney and the park. Did well over 100 merkins with lots of variation (iguana’s were not a PAX favorite), pull ups, Australian pull ups, dips, inverted pike push ups and more. The bands and parallettes made an appearance.
ANNOUNCEMENTS: WTF in April. Happy Hour this week.
COT: Thanks for the take out PB.
THE THANG: Heavy on calisthenics with stops around Blakeney and the park. Did well over 100 merkins with lots of variation (iguana’s were not a PAX favorite), pull ups, Australian pull ups, dips, inverted pike push ups and more. The bands and parallettes made an appearance.
ANNOUNCEMENTS: WTF in April. Happy Hour this week.
COT: Thanks for the take out PB.
Shrinkage
Date: 2024-03-11 AO: chubby-hubby Q: Cheese Curd PAX: geraldo, hopper, ductwork, Runstopper, Spammer, Orange Whip, turkey_leg FNGs: None COUNT: 8
THE THANG: out and back ANNOUNCEMENTS: WTF COT: it was cold, I thought we were done with this.
Few different paces, various mileages and one code brown
THE THANG: out and back ANNOUNCEMENTS: WTF COT: it was cold, I thought we were done with this.
Few different paces, various mileages and one code brown
Rain, rucks, and coupons
Date: 2024-03-10 AO: stonehenge Q: lex_luthor PAX: Cheese Curd, ToeJam, Rousey, Rehab, wildturkey FNGs: None COUNT: 6
WARMUP: Preruck with Rehab, Wild Turkey, Cheese Curd and YHC. At the turn around spot, we’re wet confronted by security to not go past a certain point. Where the hell did she come from!
Workout: Since everyone had rucks that attended the workout. Grab your ruck and head out
Wonder over to the Deck
Small warm up then head down to the bottom
THE THANG: At the bottom, find 6 additional coupons: 3 KB, 2 sand bags, and a BOS
4 exercise each round with ruck and weight. 5 hand stand merkins (slick) ,10 thrusters, 15 deadlifts and 20Big Boy sit ups. Heading up one level and taking turns to swap weights after each round.
Once completed, head all the way to the top deck with all coupons, take picture and head back down
MARY: yep…with weight ANNOUNCEMENTS: nothing I can remember since I am writing this so late
COT: Thanks for everyone coming out in the rain. We actually did a great job avoiding it. I am so glad for Cheese Curds leadership and advising that we should get under cover.
Music selection was not as good as it was at SACS, but I did have it at 100 volume, so it bounced off all the walls and the Pax could actually understand the plan for the day or hear themselves think. Kept mumble chatter down. Eventually I turned it down and the Pax was happy
One of my sandbags had 60# written on the tag. No pax was happy lifting that thing
The BOS-Bag of Shit made it out. This is a canvas tool bad that I threw sand in and bring out to workouts. It surprisingly works and it was probably free
One particular pax complained heavily about working out in the rain and dragging your entire trunk up all those flight of stairs. He is still not happy with me, but as I said before, Cheese Curd is still my #1 fan
Rehab is a beast and should complain more. Not sure why he doesn’t come out to SACS. I also owe him $ for the after work PT talk
Wild Turkey was, Loving It. Always doing the harder thing. Not even complaining which disappointed some pax, specially Cheese Curd
Rousey almost killed us as he passed up the main entrance before the workout. Cheese Curd’s saw his life flash before himself as Rousey started hydroplaning towards us. Good to see Rousey with ruck on, not sure why he refuses to come to SACS
Toe Jam at one point looked at Cheese Curd and asked if his ears wear bleeding from the tunes. Again, not as much complaining from him either.
Cheese Curd is mentioned a lot in this BB. Besides running the best Wed gear workout on Weds- SACS, he still holds a grudge about the longer than required farmers carry on Wed. Man, I really need to post on Wed more.
That’s about it, great work from all my dudes. We kept dry, carried heavy stuff and drank coffee after it was done.
No better way to finish out a workout than to write and epic SB. Again, thanks to Cheese Curd who I bullied into the preruck and main event. Also providing insight into this SB.
WARMUP: Preruck with Rehab, Wild Turkey, Cheese Curd and YHC. At the turn around spot, we’re wet confronted by security to not go past a certain point. Where the hell did she come from!
Workout: Since everyone had rucks that attended the workout. Grab your ruck and head out
Wonder over to the Deck
Small warm up then head down to the bottom
THE THANG: At the bottom, find 6 additional coupons: 3 KB, 2 sand bags, and a BOS
4 exercise each round with ruck and weight. 5 hand stand merkins (slick) ,10 thrusters, 15 deadlifts and 20Big Boy sit ups. Heading up one level and taking turns to swap weights after each round.
Once completed, head all the way to the top deck with all coupons, take picture and head back down
MARY: yep…with weight ANNOUNCEMENTS: nothing I can remember since I am writing this so late
COT: Thanks for everyone coming out in the rain. We actually did a great job avoiding it. I am so glad for Cheese Curds leadership and advising that we should get under cover.
Music selection was not as good as it was at SACS, but I did have it at 100 volume, so it bounced off all the walls and the Pax could actually understand the plan for the day or hear themselves think. Kept mumble chatter down. Eventually I turned it down and the Pax was happy
One of my sandbags had 60# written on the tag. No pax was happy lifting that thing
The BOS-Bag of Shit made it out. This is a canvas tool bad that I threw sand in and bring out to workouts. It surprisingly works and it was probably free
One particular pax complained heavily about working out in the rain and dragging your entire trunk up all those flight of stairs. He is still not happy with me, but as I said before, Cheese Curd is still my #1 fan
Rehab is a beast and should complain more. Not sure why he doesn’t come out to SACS. I also owe him $ for the after work PT talk
Wild Turkey was, Loving It. Always doing the harder thing. Not even complaining which disappointed some pax, specially Cheese Curd
Rousey almost killed us as he passed up the main entrance before the workout. Cheese Curd’s saw his life flash before himself as Rousey started hydroplaning towards us. Good to see Rousey with ruck on, not sure why he refuses to come to SACS
Toe Jam at one point looked at Cheese Curd and asked if his ears wear bleeding from the tunes. Again, not as much complaining from him either.
Cheese Curd is mentioned a lot in this BB. Besides running the best Wed gear workout on Weds- SACS, he still holds a grudge about the longer than required farmers carry on Wed. Man, I really need to post on Wed more.
That’s about it, great work from all my dudes. We kept dry, carried heavy stuff and drank coffee after it was done.
No better way to finish out a workout than to write and epic SB. Again, thanks to Cheese Curd who I bullied into the preruck and main event. Also providing insight into this SB.
I don’t want my bells to rust
Date: 2024-03-09 AO: olympus Q: voodoo PAX: high_tide, The Worm, Emoji, MARTA, Mountain Momma, voodoo FNGs: None COUNT: 6 Another rainy kettlebell day, so we headed to the Hot Box. YHC came knocking right around 0700, so the first exercise was farmer carrying bells to the pavilion.
WARMUP: SSH x 20 IC 1H Swings x 5 per side IW x 15 IC High Pulls x 5 per side Prying squats x 2 Cleans x 5 per side Windmills x 10 IC (despite Emoji’s attempts to throw off the Q’s cadence counting) Snatches x 5 IC
THE THANG: Workout 3 of Week 1 of the SFG 1 Prep Program
10 sets of 5 presses per side 20:00 of 10 1H Swings (alternating sides) EMOM Static Farmer Holds for :90 x 2 (grip failure setting in) Double static holds (overhead, rack, farmer) for :30 each for 1 set and :20 each for 1 set
MARY: Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x ~:45 due to time
ANNOUNCEMENTS: See Slack for details on WTF and Savage Race. Good luck to Mountain Momma on his job interview this week and keep Rocky and his family in your prayers.
COT: Thanks to High Tide for taking us out.
WARMUP: SSH x 20 IC 1H Swings x 5 per side IW x 15 IC High Pulls x 5 per side Prying squats x 2 Cleans x 5 per side Windmills x 10 IC (despite Emoji’s attempts to throw off the Q’s cadence counting) Snatches x 5 IC
THE THANG: Workout 3 of Week 1 of the SFG 1 Prep Program
10 sets of 5 presses per side 20:00 of 10 1H Swings (alternating sides) EMOM Static Farmer Holds for :90 x 2 (grip failure setting in) Double static holds (overhead, rack, farmer) for :30 each for 1 set and :20 each for 1 set
MARY: Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x ~:45 due to time
ANNOUNCEMENTS: See Slack for details on WTF and Savage Race. Good luck to Mountain Momma on his job interview this week and keep Rocky and his family in your prayers.
COT: Thanks to High Tide for taking us out.
New Ground
Date: 2024-03-08 AO: the-brave Q: Hippie PAX: wingman, fire_hazard, teddyf3, midriff FNGs: None COUNT: 5
WARMUP: ssh, imperial walkers
THE THANG:
1. The Parking Deck Twist – 8 floors running up. Match the # of reps for merkins, squat, BB Sit-ups
2. Holiday Inn – parking deck Twist, 10x Mary exercises flutters, box cutters, dollies, Rosalitas.
3. Rock Walk – around the old golf course. We each hauled a rock from the creek (some Of them smelled worse than others) with exercises every 100 yds or so. Overhead press, weighted squat, curls, thrusters.
We got 4.5 miles total.
wingman with a PSA not to complicate things: “in cadence for Merkins is simply “up” :skull:
MARY: Holiday Inn parking deck routine
ANNOUNCEMENTS: – WTF signups – Teens for Courage signup
COT:
WARMUP: ssh, imperial walkers
THE THANG:
1. The Parking Deck Twist – 8 floors running up. Match the # of reps for merkins, squat, BB Sit-ups
2. Holiday Inn – parking deck Twist, 10x Mary exercises flutters, box cutters, dollies, Rosalitas.
3. Rock Walk – around the old golf course. We each hauled a rock from the creek (some Of them smelled worse than others) with exercises every 100 yds or so. Overhead press, weighted squat, curls, thrusters.
We got 4.5 miles total.
wingman with a PSA not to complicate things: “in cadence for Merkins is simply “up” :skull:
MARY: Holiday Inn parking deck routine
ANNOUNCEMENTS: – WTF signups – Teens for Courage signup
COT:
Kia’s suck
Date: 2024-03-09 AO: chicken-run Q: HazMat , toolbag PAX: bunker, C3P0, midriff, fletch FNGs: None COUNT: 6 Don’t get hit by a Kia, better if Benz or Tesla.
WARMUP: 2 to 4 miles wet THE THANG: 10 miles wetter MARY: ANNOUNCEMENTS: green miles next week COT: coffee
WARMUP: 2 to 4 miles wet THE THANG: 10 miles wetter MARY: ANNOUNCEMENTS: green miles next week COT: coffee
Dodged the Rain
Date: 2024-03-09 AO: davinci Q: super trooper PAX: OMNICRON, Odd Job, soft_pretzel, Franky FNGs: None COUNT: 5 The clouds parted for exactly 1 hour this morning, so no rain contingency required! I was not late, but we did educate guys on key roller derby terminology, like the Jammer.
WARMUP: standard stretching by the park THE THANG: 15 jump squats 15 merkin with stairs in between, repeat until get down to 1. Discuss the mathematics required to compute the sum of consecutive numbers from 1 to 15. MARY: lunge walk, lbc, air humpers ….threw in wind sprints for fun. ANNOUNCEMENTS: none COT: rain starting….ran to chick filet
WARMUP: standard stretching by the park THE THANG: 15 jump squats 15 merkin with stairs in between, repeat until get down to 1. Discuss the mathematics required to compute the sum of consecutive numbers from 1 to 15. MARY: lunge walk, lbc, air humpers ….threw in wind sprints for fun. ANNOUNCEMENTS: none COT: rain starting….ran to chick filet