He didn’t show to know
Date: 2024-07-25 AO: the-devils-turn Q: voodoo PAX: turkey_leg, Orange Whip, Polly, grasshopper, voodoo FNGs: None COUNT: 5 5 pax launched from the Trader Joe’s parking lot in Piper Glen this morning to attempt the Tiger Rag Challenge. Our illustrious site Q was not among them.
Polly was damp when we all got there, so I assume he did a pre-run but he’s sweats a lot so maybe he’d gotten out of his car that way. No one seemed fired up to try to make it to Carmel this morning, but OW led the pack and got the farthest. Grasshopper wanted easy miles so he ran with me. Polly also ran with us for a bit, so he was taking it easy. TL split the difference between OW and the rest of us.
ANNOUNCEMENTS: 1) Brolympics with Waxhaw on Saturday. 2) Mental Toughness webinar series organized by Astro and Dosey Doe kicks off in August. Monday nights at 8pm.
COT: Thanks to OW for taking us out.
Polly was damp when we all got there, so I assume he did a pre-run but he’s sweats a lot so maybe he’d gotten out of his car that way. No one seemed fired up to try to make it to Carmel this morning, but OW led the pack and got the farthest. Grasshopper wanted easy miles so he ran with me. Polly also ran with us for a bit, so he was taking it easy. TL split the difference between OW and the rest of us.
ANNOUNCEMENTS: 1) Brolympics with Waxhaw on Saturday. 2) Mental Toughness webinar series organized by Astro and Dosey Doe kicks off in August. Monday nights at 8pm.
COT: Thanks to OW for taking us out.
No Beach. :/
Date: 2024-07-25 AO: the-phoenix Q: wildturkey PAX: Rudy, frehleys_comet, kirby, Starch, teddyf3 FNGs: None COUNT: 6 WARMUP: Standard fare – Side Straddlers Imperial Walkers Squats ‘mericans Plank jacks
THE THANG: We ran to to Willow Rock neighborhood to find a lake. Couldn’t find the path. Run up and down a hill instead. Along the way we stopped various times for 40-30-20-10 exercise ladders. MARY: Lots along the way and finished with backscratchers, windshield wipers and flutter ANNOUNCEMENTS: Brolympics in Waxhaw Date Night at OMB this SAT!!
COT: We’re grateful for old friends – literally and figuratively
THE THANG: We ran to to Willow Rock neighborhood to find a lake. Couldn’t find the path. Run up and down a hill instead. Along the way we stopped various times for 40-30-20-10 exercise ladders. MARY: Lots along the way and finished with backscratchers, windshield wipers and flutter ANNOUNCEMENTS: Brolympics in Waxhaw Date Night at OMB this SAT!!
COT: We’re grateful for old friends – literally and figuratively
Tres PAX for a trio of triple nickels
Date: 2024-07-25 AO: _area-51 Q: Circuit City PAX: Snuka, ToeJam FNGs: None COUNT: 3 Just a good ol’ fashion bootcamp. Good work men! WARMUP: SSH, Moroccan NC, LSS, Mountain climbers, runners stretch THE THANG: mosey down the school to set up three separate triple nickels: Round 1: 10 merkins and 10 big boy sit-ups Round 2: 10 dry docks and 10 heals to heaven Round 3: 10 varied merkins and 10 jump squats MARY: dealers choice back at launch ANNOUNCEMENTS: Bro stuff down in Waxhaw on Saturday. COT: YHC took us out
Harder than it looked on paper
Date: 2024-07-24 AO: meathead Q: voodoo PAX: Emoji, flipper, MARTA, Uncle Leo, Unplugged, voodoo FNGs: None COUNT: 6 6 pax circled up in the damp but not super hot gloom this morning at Calvary. The Q was tired and wanted to talk about his feelings, but these are hard men that don’t have feelings, so we decided to lift instead.
WARMUP: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Unweighted prying squats Arm circles and flapping
THE THANG: Workout 2 of Week 8 of the KBOMG 3 program by Joe Daniels.
Double clean and squat – 1 rep every :30 for 12:00
8 sets of single bell work (change sides each round): :10 clean and press AMRAP :15 goblet squat AMRAP :20 2 handed swings AMRAP Rest :45-1:00, depending on how winded the Q was
5 sets of double clean and jerk/push press :30 AMRAP (~8 reps)
2 sets of 4 reps of the following single bell work (switching sides each set): 1 swing 1 high pull 1 racked squat
MARY: no time
ANNOUNCEMENTS: 1) 3rd F at Starbucks at 0630 on Wednesdays 2) Mental Toughness webinar series led by Dosey Doe and Astro Monday nights in August at 8pm 3) Waxhaw is hosting Brolympics this Saturday
COT: with the Anvil pax. Puddin Pop (Anvil Q) took us out. Prayers for Unplugged’s sister, ABBA’s family as they head back to Thailand for 2 more years, and Floor Slapper’s torn bicep.
WARMUP: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Unweighted prying squats Arm circles and flapping
THE THANG: Workout 2 of Week 8 of the KBOMG 3 program by Joe Daniels.
Double clean and squat – 1 rep every :30 for 12:00
8 sets of single bell work (change sides each round): :10 clean and press AMRAP :15 goblet squat AMRAP :20 2 handed swings AMRAP Rest :45-1:00, depending on how winded the Q was
5 sets of double clean and jerk/push press :30 AMRAP (~8 reps)
2 sets of 4 reps of the following single bell work (switching sides each set): 1 swing 1 high pull 1 racked squat
MARY: no time
ANNOUNCEMENTS: 1) 3rd F at Starbucks at 0630 on Wednesdays 2) Mental Toughness webinar series led by Dosey Doe and Astro Monday nights in August at 8pm 3) Waxhaw is hosting Brolympics this Saturday
COT: with the Anvil pax. Puddin Pop (Anvil Q) took us out. Prayers for Unplugged’s sister, ABBA’s family as they head back to Thailand for 2 more years, and Floor Slapper’s torn bicep.
An even 10 for Grinders and Gasers
Date: 2024-07-24 AO: anvil Q: puddin_pop PAX: Mr. Magoo, Snuka, Abba, Bananas, Focker, Erin Brokavich, Floor Slapper, Point Break, puddin_pop, Dorothy FNGs: None COUNT: 10 Just like the title says. Grinders and Gasers. You can decide who fits into which group…
Back in Town
Date: 2024-07-23 AO: swift Q: Gold Digger PAX: soft_pretzel, bratwurst, fire_hazard, midriff, citgo, Goonie FNGs: None COUNT: 7
WARMUP: Lap around the course THE THANG: 4x6min at 10k effort w/3min recoveries. Strong work put in by all in tough conditions!
WARMUP: Lap around the course THE THANG: 4x6min at 10k effort w/3min recoveries. Strong work put in by all in tough conditions!
Grizzly Bears on Strawberry Ln.
Date: 2024-07-24 AO: sacs Q: wildturkey PAX: geraldo, Roulette FNGs: None COUNT: 3 WARMUP: Ruck & sanbag carry from S. Charlotte Middle School to Fairway Downs. A little shake-out at the top. THE THANG: #1 – Carries Up and down Fairway Downs with suitcase carry, front carry and rifle carry.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
WAMRAP – nothing to do with Wham! Or lunch wraps
Date: 2024-07-24 AO: wamrap Q: Alf PAX: Alf, poptart, Horsehead, double_e, mcgee, Flatiron FNGs: None COUNT: 6 6 men came out to enjoy parking deck stairs, burpees, and the garbage dumpster side of Whole Foods.
It was moist.
Thanks to Flatiron for the takeout.
It was moist.
Thanks to Flatiron for the takeout.
Never too late to start on the summer bod
Date: 2024-07-23 AO: bagpipe Q: Starch PAX: Abba, Hawkeye, kirby, war_eagle FNGs: None COUNT: 5 WARMUP: Moseyed to the YMCA parking lot. SSH Shoulder taps Calf stretch Runners stretch Merkins
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
FastTwitch 🔥🔥
Date: 2024-07-23 AO: _area-51 Q: fleetwood PAX: Benny, Astro (Kyle Kirchhoff), turkey_leg, hopper, wildturkey, flipper, Alf, voodoo, Cheese Curd FNGs: None COUNT: 9
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q