Mountain Goat

Mountain Goat

Date: 2023-12-01 AO: run Q: Insomniac , Spammer, fleetwood, retread, gullah, kilowatt PAX: fleetwood, retread, Spammer, kilowatt, gullah FNGs: None COUNT: 6 WARMUP: Mountain Goat Slimfastless, we ran 1 mi to the middle of Rounding Run for warmup, Walkers left to fend for themselves. THE THANG: Ran to Old Spice for some 30-30-1’s up Woods End: 30secs up the hill, recover, 30 secs up the hill, recover, 1 minute up the hill, recover; repeat (4x) ANNOUNCEMENTS: none COT: YHC Followed by a gay :coffee: coffeteria PG Starbucks at Stonecrest as the new machines at TJ’s delayed opening. MARY: n/a

Better late than never

Date: 2023-11-29 AO: meathead Q: voodoo PAX: MARTA, The Worm, high_tide, voodoo FNGs: None COUNT: 4 4 pax huddled up at Calvary on the last Wednesday morning of November. It was chilly, so the plan was to keep warm by lifting heavy stuff.
Warm up: SSH x 20 IC Windmills x 10 IC IW x 15 IC Prying squat x 2
Main event: Complex 1: Suitcase carry, 6 presses, 6 reverse lunges, 6 swings (left) Suitcase carry, 6 presses, 6 reverse lunges, 6 swings (right) Repeat 5 times
10:00 EMOM: Lawnmower x 8 e/s on the odd minutes Snatches x 5 e/s on the even minutes
Complex 2: 6 double presses Lunge walks – 3 e/s 6 double cleans Repeat 5 times
Double static holds: :20 overhead, :20 rack, :20 farmer x 2 (we were joined by the Anvil pax at this point)
Mary: HBH for ~:45 Glute bridge for ~1:00
Announcements: F3 South Charlotte Christmas Party on 12/17 at Orange Whip’s house
Prayer requests: > Pray for The Worm’s MIL, who is starting her 4th round of chemo and may need a hip replacement. > Pray for Puddin’ Pop’s SIL who lost her husband John this week. Safe travels to Puddin’ and his family as they are headed to the funeral this weekend.
COT: Circle up with the Anvil pax.

Solo

Date: 2023-12-01 AO: marvin-miles Q: Polly PAX: Polly FNGs: None COUNT: 1 Light turn out for Marvin Miles – hopefully next week we can double the attendance!

Fri Yay! The Magnificent 7

Date: 2023-12-01 AO: kevlar Q: O Tannenbaum PAX: ChickenWing, double_e, Hops, Horsehead, Orange Whip, Rudy, spackles FNGs: None COUNT: 8 WARMUP: SSH, HILLBILLIES, MERKINS, WIDE ARM MERKINS, SQUATS, PETER PARKER, WINDMILL THE THANG: 3Laps around CCChurch alternating groups with called exercise at playground/100 feet on swing, 100 HR Merks (ha!), and 100 dips. Mosey up hill to lower school for a set of incline merks and Mary. Mosey to entrance for “Paula Abdul” and burpees. Work our way back to launch. MARY: FM, Dolly, Rosalita, plank, LBC ANNOUNCEMENTS: COT: 7 magnificent pax and the Q…learned a lot. Covered 2.5 miles and did 55 burpees. Not sure if everyone did everything, but everyone was there. And I know you have lots of choices and we appreciate you choosing us this morning. Blessings to all!

There is no them, only us

Date: 2023-12-01 AO: centurion Q: lex_luthor PAX: snowflake, Hawkeye, Point Break, Snuka FNGs: None COUNT: 5 WARMUP: backwards jog, SSH, arm circles, merkins, mtn climbers and squats THE THANG: Hyrox for F3 – why pay for something when you can do it for free The setup – exercise followed by a run to the bank and back Exercises included 1 Ski erg – with bands 2 Sled push 3 Sled pull Burpee broad jump Rower – thanks Midriff Farmer carry Lunges Wall Ball MARY: ANNOUNCEMENTS: Christmas party Dec 17th, Dredd Q’ing at Christ Churn on Prov Road next Sat Dec 9th COT:

Core Killer

Date: 2023-11-30 AO: the-phoenix Q: Hippie PAX: wildturkey, Rousey FNGs: None COUNT: 3 WARMUP: ssh, imperial walkers, potato pickers, hillbillies, mtn climbers, calf stretch, runner stretch
THE THANG:
1. Core Killer Set: dolly, cockroach, Freddy mercury, flutters, box cutters
2. Station 1 – Suicide Sprint: push-ups and Carolina dry socks at the end of each one. – wheel barrels with a partner, 5 decline push-ups at the end, switch partners.
3. Core Killer set : repeat
4. Station 2 – Legs at Baseball field – 5 burpees in the center, 10 squats at end of baseball field intersection, 10 lunges, 10 spilt squats, 10 Jump squats
5. Core Killer set
MARY: 3x Core Killer ANNOUNCEMENTS: #the-phoenix is the easiest site to Q. There are so many options.
COT:

Everyone gets to Q!

Date: 2023-11-30 AO: sparta Q: Full House , Shawn Heath, Happy Meal, Keystone PAX: Shawn Heath, Full House, Happy Meal, Keystone FNGs: None COUNT: 4 WARMUP: Duct Work was scheduled to substitute Q but he had burglar alarms going off at his office during the night. So we decided to share the Q around. THE THANG: Full House was first! Easy warmup run around sportsplex. Then on Tank Town (renamed to Charles) we sprinted hills.
Joker next to Q. He really wanted to see Orange Whips Christmas lights so we did a trot over there. But of course did a few sprints in between.
Happy Meal lead us back to downtown Matthews before leaving early.
keystone finished it off with one last sprint to the cars! MARY: too cold for it ANNOUNCEMENTS: Christmas party at Whips COT: Spammer closed us out

My running coach is ChatGPT

Date: 2023-11-30 AO: the-devils-turn Q: voodoo PAX: Astro (Kyle Kirchhoff), bunker, hairball, bratwurst, frasier, retread, voodoo FNGs: None COUNT: 7 THE THANG: put and back on the greenway. Frasier, Bunker, and Astro did ~3 pickup miles. Hairball ran for 40 minutes and Retread and YHC did a 60-minute easy run. ANNOUNCEMENTS: Christmas party at Orange Whip’s house on 12/17 COT: Thanks to Astro for the takeout prayer. Prayers for his safe surgery on 12/11. Feel better Flipper and any other pax battling the funk out there.

Confessions, Thrown Out Backs and Miles

Date: 2023-11-29 AO: wamrap Q: poptart PAX: Alf, Orange Whip, O Tannenbaum, mcgee, rachel, double_e, Horsehead FNGs: None COUNT: 8
WARMUP: none THE THANG: a bunch of running through the deck, with an exercise at each turn. hand release merkins, jump squats, Mike Tyson’s, RDL, V-Ups, curls/Tris, and burpees. Most Pax got through 12 burpees and some got to 13 or 14. You know who you are. MARY: ANNOUNCEMENTS: COT: O’T had a heartfelt confession at the end, “I’ve never completed a full wamrap”. The truth will set you free. And we hope OW heals up soon. The burpees got the best of him.

Dangers of internet searches

Date: 2023-11-29 AO: sacs Q: Cheese Curd PAX: lex_luthor, wildturkey, Lafleur, geraldo FNGs: None COUNT: 5 WARMUP: lap around the parking lot THE THANG:
WOD #1 – Ruck off Begin at 1 rep per exercise and add one for every round- 12 min total to ladder up -ruck curls -ruck press -ruck bear hug squats – ruck high pulls
Walk a lap
Ruck On Depending on the max reps you stopped at above, complete the following # of reps with each exercise- 25 min max to ladder down – ruck burpees – 4 count Mtn climbers
Walk a lap
WOD #2 Back to Basics AMRAP -10 ruck overhead presses -20 ruck swings -30 ruck sit-ups -40 ruck squats Ruck 100 meters and repeat for 20 mins
Cool down lap and DONE
MARY: plenty above ANNOUNCEMENTS: rogue marathon and x-mas party COT: lex took us out with a prayer about being thankful.
During the workout we were all very thankful for the new yoga pants that hug the 🍑 which women agree are equally as wonderful. Win/win
Thank you boys for humoring me. I never would have done this workout with out you. Some got to round 11 for the first WOD (I got to 10), maybe it was the weight or knowing what was next, but happy to put that in the, “never need to do that again” pile

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