Olympus, party of 1

Olympus, party of 1

Date: 2023-09-30 AO: olympus Q: Pelosi PAX: Pelosi FNGs: None COUNT: 1 No conversation today, just a man and the moon in the parking lot. Like a solo road trip, just one long stream of consciousness with a good soundtrack. Briefly thought about joining the Rock but all they were doing was running and jumping, so nope. Ended up having a great workout on a beautiful morning. WARMUP: Flailing and jumping THE THANG: Ickey Shuffle spreadsheet. MARY: the Rock joined for the music ANNOUNCEMENTS: COT: w/the Rock

Cooler days

Date: 2023-09-30 AO: chicken-run Q: HazMat PAX: Astro (Kyle Kirchhoff), Danger Area, Odd Job, Sherpa, soft_pretzel, toolbag, turkey_leg, Kielbasa FNGs: None COUNT: 9
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

a bit of hill running

Date: 2023-09-30 AO: the-brave Q: fire_hazard PAX: wingman, Odd Job, soft_pretzel, Hippie FNGs: None COUNT: 5 WARMUP: Mosey North on Community House Blvd. Swing over to a parking lot for 20 SSH, 10 Windmills; 10 Merkins all IC. THE THANG: Head over to end haven elementary playground for the following circuit: 10 Pull ups Run over to the Farthest school entrance for 10 Big Boy Sit-ups. Run down the hill into the neighbor hood (about .5 miles down) for 10 burpees. head back out up the hill and back to the playground Repeat – we got 3 of these in. MARY: No time, we got back 1 min late. BUT did you see we got almost 6 miles. ANNOUNCEMENTS: Midriff has a running thing coming up – Donate and sign up. @wingman will pin this in the Mumble Chatter page. COT: Dear Lord Thanks for letting push our selves and each other help us do this for the rest of the day…… time for Panera.

Spelling Bee

Date: 2023-09-29 AO: centurion Q: wildturkey PAX: Preschool, Snuka, snowflake FNGs: None COUNT: 4
WARMUP: Side straddles Imperial Walkers Arm circles Stretching Mountain climbers Plank Jacks
THE THANG: Parking lot mobility w Carolina Dry Docks Box drill with progressive exercises spelling YHC F3 name.
MARY: Broga ANNOUNCEMENTS:
Blood drive Homecoming Ultra Oct 14 COT: 👆🤝🤩💪🦃🤘

Left Hand Makes an L

Date: 2023-09-29 AO: mountain-goat Q: Spammer PAX: Sherpa, retread, kilowatt, gullah, sledge, slim_fast, Spammer, lois, Pele FNGs: None COUNT: 9 WARMUP: warm-up to the corner of rounding run and rounding run for some dynamic stretching.
THE THANG: This route explores all the side roads off of Rounding Run, and is accomplished by starting clockwise down Rounding Run and following every left turn. When you approach a dead end, turn around and keep going until you can make another left. You eventually will end up back where you started at the corner of Rounding Run & Rounding Run.
MARY: ran back to launch to meet up with the walker crew
ANNOUNCEMENTS: YHC is on track to hit his annual mileage goal tomorrow @javarun. It’s been my pleasure to host Mountain Goat for the month of September.
COT: YHC

I want to ride my bicycle…

Date: 2023-09-28 AO: nightmare-on-elm Q: lex_luthor PAX: Hawkeye, wildturkey, Eleanor, wingman, Hoffa FNGs: None COUNT: 6 YHC rolled up to NoE with no time to spare. The crew was ready to go as I pulled some gear from the car and grabbed a bicycle off the rack. And off we went There were 7 exercises performed with the timer being a bike lap to the Harris Teeter and back. Exercises -Bicycle ride – lap to Harris Teeter – timer for the rest of the work -Thrusters – 25 lb db’s -KB swing – 35 lb kb -Jump rope -Step Up or Box Jump -Freddy Mercury
The boys were able to complete 3 full rounds as well as some impromptu Mary.

👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻

Date: 2023-09-28 AO: shield Q: tagalong PAX: Carny, Spitball, Cooter2, Bombay, picasso, Blackbeard FNGs: None COUNT: 7 👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻
Who you gonna call? Ghost Bangers! 🚫👻 This morning, the AO Shield was buzzing with 7 spirited PAX, ready to bust out an intense 45-minute HIIT workout with a twist of cheeky mumblechatter about “Ghost Bangers”! Let’s see what each of our daring Ghost Bangers brought to the table:
1. @spitball – Spitball was bustin’ those Jump Squats like a pro, making all the ghostly ladies blush! His lunges were so deep, even the spirits were feeling the burn! 🔥💪
2. @carny – Carny slayed the Tarantulas, moving so swiftly and sharply, it was like he was dancing with the ghosts! The phantoms didn’t stand a chance! 🕷️💃
3. @cooter2 – Cooter2 crawled forward and backward, leaving no ghost unturned! His bear crawls were so smooth, the spirits were sliding away! 🐻👻
4. @bombay – Bombay held the Side Plank like a rock, making the ghosts swoon! His stability was unmatchable, and the spirits were left in awe! 💪🏔️
5. @picasso – Picasso painted the ground with his Wide Grip Push-Ups, leaving a masterpiece that even the ghosts admired! Each rep was a stroke of genius! 🎨💥
6. @blackbeard – Blackbeard sailed through the Single-Leg Deadlifts, stealing the hearts of the ghostly maidens! His pirate moves were irresistible! 🏴‍☠️❤️
For the PAX who missed out, here’s the sizzling workout that heated up the Shield this morning:
LOWER BODY – Superset 1 – Jump Squats: 15 reps – Lunges in place: 15 reps (each leg) – Broad Jumps: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Tarantulas (Jump Lunge x2 + Squat): 15 reps – Single-Leg Deadlifts (bodyweight): 15 reps (each leg) – ½ Burpees (no push up): 15 reps – 3 sets with a short jog in between sets
UPPER BODY – Superset 1 – Carolina Dry Docks: 15 reps – Bear Crawls/Backward Bear Crawls (parking stop and back) – Wide Grip Push-Ups: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Side Plank: Hold for 45 seconds each side – Shoulder Taps: 15 reps (each side) – Bench Dips (on parking stop): 15 reps – 3 sets with a short jog in between sets
Keep bustin’ and stay spirited, Ghost Bangers! Remember, it’s all in good fun! 👻💥

Leave no bodies behind

Date: 2023-09-21 AO: the-maul Q: das_boot PAX: Delta, kirby, Hippie, Olaf, midriff, super trooper, picasso, patent_pending, Chopper, Hoffa, das_boot, Smash, Epsilon, Hoffa FNGs: 1 Hoffa COUNT: 13 Delta have the heads up that he was making the trek from Mint Hill to join an FNG for some fun at The Maul and the boys turned out in full force.
WARMUP: A variety of standard exercises to give our FNG a feel for the event.
THE THANG: Introduce the PAX to the Prime Time merkins by laddering up at each store front until we got to 10. Reverse that with some American hammers, but YHC decided that was a bad idea for the quick up and down, so we did some in cadence and headed behind the Target.
Paula Abdul at the lights and speed bumps with some hand release merkins and squats.
Off to the theater parking lot for some rock paper scissors tag, then back to COT.
MARY: A short plank.
MOLESKINE: The goal today was to not be as crazy but to keep the group together with an FNG. Huge kudos for the support that the PAX of SOB showed today in welcoming him not and never leaving his side, but that’s to be expected of this fine crew of HIMs. There was some confusion in how the exercises were called and that is squarely on the shoulders of the Q — those who were unhappy with it, should go through the formal process to request a full refund and one may be granted.
Our FNG pushed hard out there and was named Hoffa because he works in HR and it was connected that he’s a union buster. We welcome you out Hoffa and look forward to you busting us up in the near future and who knows where we’ll be buried along the way.
We also found Midriff along the way and while his hands may not have touched the ground, we assume he gave a full effort on his run.
COT: Yessir!

Rise of OP PAX

Date: 2023-09-28 AO: hydra Q: MARTA PAX: Broken Arrow, Daffer, Bootlegger, Mr. Magoo, Queen, Grits, jet_fuel, Huddle House, deep_dish, puddin_pop, Tuna, Mikeoelz, Slingshot, Reboot, good_hands, coconuts, sweaterset, James? limey FNGs: None COUNT: 20 great turn out from OP this morning. either clover or wessex square would have helped win the week over the second most friendly AO on the block. great to see new PAX to the hood and returning pax who the site Q missed whilst being out thenlast few weks.
WARMUP Warm up Run to Waggoners Glen cul de sac.. poured one out for @blackflag
X15 ssh X15 IW X15 LSS X15 MERKINS X15 lbcs.
THE THANG: Run to  old forge hill Triple Nickel 5 merkins at top 5 jump squats X3
ab circuit Flutter x15 Freddie.mercury x15
Recover
Run Rea hill. Partner does called exercise will other partner runs hills Lunges Lbcs Drydocks
Jog back to launch through OP with Mary at intersections
Sprints Backwards Jog x3 With misc burpees
Mosey back to launch for Mary
MARY: Glute bridge Elbow plank
COT Blood drive on October 20th Happy hour forth coming
YHC takes us out

Parking deck

Date: 2023-09-28 AO: wamrap Q: mcgee PAX: Alf, double_e, Horsehead, poptart, mcgee FNGs: None COUNT: 5 McGee led the parking deck circuits where the rep counts sucked from start to finish.

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