Week 7 Session 3 was NOT the ‘easy grip’ workout

Week 7 Session 3 was NOT the ‘easy grip’ workout

Date: 2024-04-20 AO: olympus Q: Krzyzewski PAX: The Worm, Wabbit, voodoo, mighty_mite, ickey_shuffle, Loogie FNGs: None COUNT: 7 Seven pax woke up and chose to get better this morning. Though the gloom was thick and muggy, the mumblechatter kept things light – we covered new cars, the transfer portal, and the perils of getting food ‘Indian hot’ on a Friday night. Best of all, like a guest celebrity appearance, Loogie posted today. If you’ve ever been in a fraternity, this was the equivalent of having an ‘old bro’, about whom, you’ve heard multiple tales – with some reaching legend status, come back into town. Great to meet the infamous Loogie, but YHC just feels bad the weinke started off with 100 presses – not great for a recovering shoulder. Nevertheless, let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Ze Presses! (5 sets) – Single presses (1x/2x/3x ascending ladder, alternating e/s) – Single Presses (4x e/s) 2) Ze Swings! (16 min EMOM) – 1-handed “heavy” swings (10x) 3) Ze Carries! (4 sets) – Farmer’s carries w/ heavy bells (90 sec) 4) Ze Lunges! (2 sets) – Single racked lunges 20 paces MARY: Potpourri of Mary-ish things: – SLDL (8x e/s) – Anchored leg raises (10x) – Glutebridge (45 sec. hold) ANNOUNCEMENTS: – Get your ruck sacks ready for Brew Ruck on 5/25 – Unleash your inner savage at the Savage Race in June – Drain any gently used or unneeded blood at the Blood Drive coming soon COT: Area-man and former kettlebell enthusiast, MARTA, led the COT and took the joint (4/20 pun!) Olympus/Rock pax out in prayer

Channeling our inner Hydra

Date: 2024-04-20 AO: the-rock Q: MARTA PAX: geraldo, Preschool, hopper, Mr. Magoo, Cottonmouth, Circuit City, Alf, O’Tannenbaum, Runstopper, turkey_leg, WaterWorks, Water Works FNGs: None COUNT: 13 I had loft ambitions for the Q. An imposible.mile divided by 4. It was clear that Hydra has rubbed off on the pax and the refuseniks were out in force. Some claimed pre run or a virus or so.ething as the reason. Mumblechatter was plentiful and occasionally witty…
Post next week for a much stronger Q and hopefully a less.muggy workout.
WARMUP Wait for The Runstopper 15 x SSH 15 X IW 10x lss 10x merkins 20×lbc
Shake it out. Run to Davie pick up runstopper on the way.
Impossible quarter mile Burpee broad jumps Lunges Bear crawl Mosey
After a poor participation we abandoned that attempt
4 corners Merkins in middle Jump squats Freddie’s Star jumps American hammer×10 X2
Light suicides with backwards runs x3
Jog to playground Partner up for parking lot jog timer and lbcs or pull ups. X4
Jog half way back to the swim club Paint the line circuits with squats and marry
Long run back to launch
Announcements Waxhaw trail fest was today Brew ruck coming in may Blood drive to be announced next month

Whole lotta Mary

Date: 2024-04-20 AO: davinci Q: Palmolive PAX: Palmolive FNGs: None COUNT: 1 It was foggy. Had to call in a wellness check for some guy. Did a ton of Mary.
WARMUP: Laps around Petsmart parking lot and some stretching.
THE THANG: Squats, Merkins, and Mike Tysons.
MARY: Sets and sets of imperial walkers, pretzel crunches, big boys, Bennifers (formerly ARods), and heels to heaven
ANNOUNCEMENTS: Next series of Qs to be posted in the channel soon
COT: Me

Secondhand Lions

Date: 2024-04-19 AO: kevlar Q: Horsehead PAX: ChickenWing, Mile High, poptart, Mr. Magoo, Orange Whip, Turd Ferguson aka Limey FNGs: None COUNT: 7
We exercised our rights and our bodies. Some exercised their bowels. Some of the bowels needed exorcising. The lion head on the new field is disproportionately large, like Pop Tarts head. I suspect we will get used to it, but I’m not sure if it will ever get used to us. Bougie upgrade from the old gravel track and the malaria tires.
I still hate Slackblasts.
Your pal,
Horsehead

Mountain Goat

Date: 2024-04-19 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Joker, sledge, kilowatt, geraldo, gullah, wildturkey, Insomniac FNGs: None COUNT: 11
WARMUP: warm up Strawberry and back then down to track. Some Dynamic. THE THANG: started with 400 at just under t-pace followed by 200 rest intervals. Main Event consisted of 5 (10 20 30s) which are actually 30 seconds easy followed by 20sec at t-pace and 10sec Sprints back to back. 2 minute easy, then another set of five. To finish up we sandwiched it with more 400 x200s. … and yes I almost lost my voice MARY: n/a ANNOUNCEMENTS: WTF! Savage race COT: prayer for sensi family/Lois

Read This

Date: 2024-04-19 AO: centurion Q: Hops PAX: Circuit City, Rawhide, Point Break, Hawkeye, Project Z FNGs: None COUNT: 6 After waiting an extra 30 seconds for Floorslapper and/or Rousey, the pax launched into the SSW Area 51 gloom. Upon entering Cerberus, a muscle car pulled in and came a couple levels up the ramps…thought it might be Rousey. That would have been aggressive and an all-time move for a LIFO. Standard bootcamp stuff including some rockwork and a visit to the random natatorium for child swim lessons and geriatric aquatic aerobics. Smoothest parking lot in all of Charlotte which came in handy for the bearcrawls. Had not been to the shopping center at 51/Carmel for years, so we returned and did a couple circuits. Also, there’s a fence around Catholic now so you can’t cut through Chipotle….and a new grotto? with a statue of someone inside…somehow doing step-up’s/jump up’s there now seems inappropriate? Anyhoo – bootcamp workout done & dusted. Circuit City was complaining about forgetting his 3 inch head-band. Hawkeye misses annihilating guys on the hockey rink. And Point Break was convinced the lady at LR50 gym was heckling the pax as we did monkey humpers and flutters right outside the open door. Ok…no monkey humpers, but next time!

Pepe Silvia

Date: 2024-04-19 AO: the-brave Q: Palmolive PAX: fire_hazard, Franky, frasier, midriff, picasso, soft_pretzel FNGs: None COUNT: 7 There are so many options in this AO that it’s a little hard to limit bootcamping to get the 4 miles. Also, the Q also has so many excuses that it’s a little hard to limit the reasons he was dragging at the end of the workout.
WARMUP: Mosey to parking deck on Lower Ave and do series of Frankensteins, lunge stretches/walk, and high knees. Line up at each ramp for 30 second plank then sprint up a level. After 2 floors, take the stairs back down.
THE THANG: Run to the pond on Lower Ave and grab some rocks at the top of the path. Rifle carry to every turn, then =/< 10 goblet squats at every turn. Drop the rocks at the bottom then head to Stream Park on Upper Ave. Knock out a few reps of pull ups, WW1s, kraken merkins, jump squats, and pretzel crunches. Head across 521 to the Brixham Hill pond. 15 (2 as 1) Bulgarian split squats at the first wall. 15 decline merkins at the second wall. Finish looping around the pond and go to the overpass hill. Bear Crawl up the hill with merkins every time someone growls. 30 monkey humpers mooning 521 then back to the parking lot by the pond on Lower Ave for some Mary. Head back to launch to finish out the mileage. MARY: Throughout the workout. ANNOUNCEMENTS: WTF tomorrow. 9 years in F3 for our beloved nantan. COT: I took us out.

Forgot to post

Date: 2024-04-18 AO: kevlar Q: Christmas PAX: Orange Whip, ChickenWing, Benny, Christmas, Limey FNGs: None COUNT: 5 Forgot to post for Christmas but wanted to give credit where credit is due. Benny was a site FNG

Boy bands

Date: 2024-04-18 AO: sparta Q: Orange Whip PAX: Keystone FNGs: None COUNT: 2 Just me and Keystone running in the gloom. However good crowd at Peak 51 and the new cycling AO and it was a busy sites this morning.
We ran 7ish and talked for the entirety. Keystone was a guitar music major at Duquesne and I literally know about his entire life after today.
Great morning and coffee with the Peak boys afterwards

On the greenway again

Date: 2024-04-18 AO: the-devils-turn Q: flipper PAX: hairball, flipper, Polly, voodoo, retread, frasier FNGs: None COUNT: 6
WARMUP: 3.1 PAX for the pre-run (Dosey Doe had to pull the ripcord a quarter mile in due to injury, rest up brother). THE THANG: out and back on the greenway at varying paces. Polly and Hairball fartleked, Voodoo and YHC tempoed, while retread and a recovering Frasier got some quality miles. MARY: haha…funny ANNOUNCEMENTS: WTF is Saturday COT: YHC took us out

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