1ks on the traitors loop

1ks on the traitors loop

Date: 2024-04-11 AO: the-devils-turn Q: flipper PAX: voodoo, retread, Gump, flipper FNGs: None COUNT: 4
WARMUP: nope THE THANG: 4 PAX ran the called route. Vehicles were present at the start for a couple others, but they were empty when we arrived and gone when we returned, so cannot confirm activities (ahem hairball and DoseyDoe).
Voodoo and YHC ran 3 1k intervals along the way, while the others took a steadier approach to pace, retread finished first and was confused as to where the rest of us were. Good 2nd F had along the way, a truly glorious Thursday which somehow stayed dry…
ANNOUNCEMENTS: WTF, Savage Race, Sacs things
COT: YHC took us out

Rain Rain Go Away

Date: 2024-04-11 AO: sparta Q: Happy Meal PAX: Keystone, Full House FNGs: None COUNT: 3
WARMUP: high knees, butt kickers, and low side steps THE THANG: We ran a big loop around Matthews for ~5.5 miles with various pain stations. ANNOUNCEMENTS: WTF on 4/20! COT: slim_fast took us out after we converged with Peak 51.
Thank you for the opportunity to lead! 👊

Rain workout with no rain

Date: 2024-04-11 AO: _area-51 Q: ToeJam PAX: Rousey, Jazz Hands FNGs: None COUNT: 3
WARMUP: SSH, IW, LSS, Arm Circles and some worlds greatest stretch. THE THANG: no rain so moved the workout. Mosey to middle school. 9 stations of pain. 1. Squats with 25lb 2. Curls 25lb 3. Tmoverhead triceps 20lb 4. Bent over rows 35lb 5. burpees 6. Big boys sit ups 7. Clean press 40lb sand bag 8. Plank 9. romanian dead lifts 15lb 50secs of work 10 second break 3 rounds In between rounds short run then wall sits with air presses. MARY: Included in workout and some v ups at launch ANNOUNCEMENTS: May 4th 10 year anniversary fortmill. Jazz Hands to send details. COT: prayers for Jazz Hands friend who is on the mend.

I’ve Been Thinking About This All Night

Date: 2024-04-10 AO: wamrap Q: mcgee PAX: poptart, O Tannenbaum, rachel FNGs: None COUNT: 4 We should have known it was going to suck once McGee stated he had been thinking about this workout all night. 30 burpees, 30 push-ups, 30 jump squats, 30 core exercise of your choice. Then run a 0.7 mile lap. Repeat as many times as possible. Four rounds completed, almost 5 rounds by Rachel.

Hills Galore

Date: 2024-04-10 AO: _sob Q: super trooper PAX: Odd Job, teddyf3 FNGs: None COUNT: 3
WARMUP: Gumby impressions THE THANG: rock lift, run up hill with merkins half way and squats at top. Repeat 8 times with rock lift variations MARY: hillbilly squat walking in honor of Palmolive’s innovation. ANNOUNCEMENTS: happy hour at the Office today! COT:

New Toys

Date: 2024-04-10 AO: sacs Q: Cheese Curd PAX: sledge, wildturkey, lex_luthor FNGs: None COUNT: 4
WARMUP: lap around the bus lot and 49 swings THE THANG: With coupons: wheels, blocks, 40# and 60# sandbags 49 coupon burpees swapping out coupons every 10 reps
1 lap and pick up additional
Head to the stairs
4 rounds, 2 exercises at the bottom and 2 at the top. Carry ruck, sandbag and block up and down the stairs
Bottom of the stairs: Upright rows and shake the baby Top of stairs: Squats and overhead press
Abs listed below
4 rounds of 8 exercises, farmer carry after each round -curls -rows -squats -thrusters
MARY: 2 seperate rounds of: Russian Twist w / ruck, Flutter weight above head and big boy sit up ruck on chest
ANNOUNCEMENTS: WTF and GoRuck Friday
COT: great morning to get out. Warm and a light rain – we did not anticipate audience this AM as aren’t we’re dropping of their kids for the School DC trip – We had to pause the workout at 6 to move 2 cars to give the busses room – Introduced 2 heavy wheels today. I haven’t weighed them, but we are guessing they are about 45. – 4 new blocks also. These are old blocks. Heavier than the new blocks – Great to seeSsledge out. He thought he had the Q, found out he didn’t have a plan so he was relieved that I had a plan – Turkey wasn’t all that pleased with the new coupons. He was sad he didn’t have his gloves – Lex was pro-moving all morning. Moving just slow enough that we waited for for him before we moved to the next exercise – Today is my 48th birthday. I screwed that up right away counting to 49, but here’s one to grow on!! – good work put in today. Tried to give Lex some strength after his running yesterday
That’s about it, short on miles heavy on pain!

Tick Tock

Date: 2024-04-06 AO: davinci Q: war_eagle PAX: teddyf3, Palmolive, Odd Job, super trooper FNGs: None COUNT: 5
WARMUP: Standard warmup on the Blakeney playground of SSH, IW’s, merkins, runners stretch THE THANG: Clock workout. Run to 1:00 and do listed exercise then back to center. Run to 2:00 do listed exercise then back to center. 1:00 – 10 Kraken merkins 2:00 – 20 lunges each leg 3:00 – 30 shoulder taps 4:00 – 40 derkins 5:00 – 50 merkins 6:00 – 60 big boi situps 7:00 – 70 plank jacks 8:00 – up and overs at yoga studio with 10 squats at bottom x 8 times 9:00 – 90 dips 10:00 – 100 calf raises on curb 11:00 – 110 side straddle hops 12:00 – 120 LBC’s
Enough time for Final Four (Corners of Death). Each of the 4 Pax grabs a quadrant, picks up the cones and selects one of the exercises from their quadrant to do again. MARY: Throughout ANNOUNCEMENTS: WTF COT:

Super Sets

Date: 2024-04-09 AO: bagpipe Q: soft_pretzel PAX: Eleanor, Hawkeye, Hippie, picasso, Rousey, soft_pretzel, war_eagle, wildturkey, Icarus FNGs: None COUNT: 9
WARMUP: in place waiting for stragglers: 20 SSH, 15 IW, 10 merkins, 10 LSS. All IC THE THANG: the “super sets” are 20 reps of one exercise, 15 of another, and 10 of another within the same muscle group (ish). We did one super set per stop and ran from launch, to Sarah’s Y, up bagpipe hill, back down, circle Lochness, then back to Sarah’s and back to launch. An example would be like 20 merkins/15 SSH/10 diamond merkins. Or 20 straight leg one leg deadlifts/15 squats/10 burpees. We used the bank hills (10 reps), the rail on the bridge (20 dips), curbs (one hand merkins), benches (jump ups, sermons, etc.) MARY: 20/15/10 sets included LBC/plank jack/big boi, flutter/h2h/American hammer, dolly/plank jack/big boi ANNOUNCEMENTS: Waxhaw Trail Fest 4/20 COT: thanks Wild Turkey for taking us out.

MilePlan-Week3 Run1

Date: 2024-04-09 AO: swift Q: bratwurst PAX: midriff, Wolverine, flipper, sledge, voodoo, Gump FNGs: None COUNT: 7 WARMUP: Mosey down to Rushmore and preview the loop for the morning. Dynamic stretching then OYO for about 20 minute total warmup.
THE THANG: converting the MilePlan Week 3 Run 1 workout from distance to MOSTLY time-based intervals to keep the PAX together. 1. 1,000m 4:00 @ 10k pace, w/ 90 sec recovery after each interval 2. 500m 2:00 @ 5k pace, 3. 500m 2:00 @ 5k pace, 4. 200m @ goal mi pace, 5. 400m 1:30 @ 5k pace, 6. 200m @ goal mi pace
20min Easy to make our way back to COT.
Two options when doing these shorter 1mi plan workouts. 1) Give an honest effort (10k, 5k, Mile pace) for the intervals and do the workout as called. 2) Sandbag (see WXW Express) and repeat intervals to fill up the time. #1 if done properly will give you enough hard running for the day. Keeps you ready to do the second called workout of the week (this week is 3x 1000m) and gets in enough warm-up and cool-down time for our 1 hour timeslot. #2 may make you feel better, but if extending the number of intervals without the proper training base, you may be hurting yourself in the long run. Always better (in the long run) to feel like you could do more intervals than to suffer and give an less than your best effort on the final part of the workout.
flipper was in top form from the start today. Pushing the pack on each interval. Wolverine warmed up finally and then blew by the PAX on the second half of the workout. midriff ran his dream mile pace for the 1st 200m at Goal Mile pace, but then perhaps came back to his senses and realized that was not sustainable. Gump either did some extra intervals or the communication wasn’t passed on when to start the intervals and skipped some. voodoo filled us in on his kid’s nerd U in Cleveland that canceled classes for the day, not to party, but to journal and experiment at each stage of the eclipse. sledge was on recovery, but pushed hard for the whole hour and pushed through perhaps one of his first Swift workouts.
ANNOUNCEMENTS: – Waxhaw Trail Fest on 4/20 – not too late to signup and participate. Family-friendly event. Bring a shelter if you have one. Details – f3southcharlotte.com/2024/03/06/wtf-is-happening-on-4-20/; Signup – docs.google.com/forms/d/e/1FAIpQLSc6L9-1PMe5FOkaTtAxlEXuQyO4JQ2cgJEg0ciYM6rp35pT6A/viewform – Spartan race later this summer. See Wild Turkey for details.
COT: Wild Turkey took out the Bagpipe and Swift PAX.

1 month free trial

Date: 2024-04-09 AO: fast-twitch Q: Cheese Curd PAX: lex_luthor, hopper, Shawn Heath, Benny, geraldo, retread, ductwork, Astro (Kyle Kirchhoff), turkey_leg FNGs: None COUNT: 10 Going Strava segment hunting WARMUP: Jog to the fist segment.
THE THANG: Start running segments 1) 51 to Beverly Crest .55 2) Lawton Bluff 400- .27 3) Another 400- .27 4) Bardstown 400- .27 5) Beverly Crest Hill – .13 6) Hugh Forest to Waltham- .15 7) High North- .13 8) Beverly Crest to 51 -.79m 9) Hugh Forest to Brekmore Place- .28
MARY: not today
ANNOUNCEMENTS: WTF COT: thanks to Benny for keeping me on the schedule.
I enjoyed running for segments this when hoover and jrr_tolkien, so I signed up for the free 30 Day Strava Trial and began finding some segments
Harder than it looked to find segments in a row, but overall happy with the plan.
As usually, Shawn Heath starter off slow, but pushed the pace and took a top ten spot from me.
A lot of the crew was tapering for Ville to Ville, so sprinting segments were not high on anyone’s radar.
Hope Benny heals up as I think he pulled something along the way
Appriciate lex_luthor cutting his run short and heading back to launch with Benny
A few others went off and did their own thing. I saw frasier Dosey Doe and fletch at launch, but if you want them pax stats, and you go off on your own, you have to end with the group. turkey_leg and Astro (Kyle Kirchhoff) get the credit.
The plan was 11 segments and according to Strava, I got 9 (we did pass on 2 at the end). Logged about 6.2 miles and hit most of the segments I planned. Not sure why we missed getting credit on the one in Beverly Crest, but we did pick up one more along the way
Good luck to a few running the 100 miler and Astro (Kyle Kirchhoff) running something
Have a great day

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