Swift Circles

Swift Circles

Date: 2024-07-09 AO: swift Q: Gold Digger PAX: purell, frasier, bunker, fletch, Gump, goonie, soft_pretzel, Wolverine, rock_thrill, Tax Break FNGs: None COUNT: 11
WARMUP: 15 minute jog and dynamic stretching THE THANG: 8x3min at 10k pace, 90sec recovery. Reversing direction around the bullring each time. It was as fun as it sounds, especially considering the 73° dew point. COT: with the bootcamp boys

Creativity 0 / Suck factor 10

Date: 2024-07-10 AO: fast-twitch Q: geraldo PAX: wildturkey, Alf, Astro (Kyle Kirchhoff), hoover, flipper, Benny, turkey_leg, Cheese Curd, grave_dancer, geraldo, fleetwood FNGs: None COUNT: 11
WARMUP: run to rain tree THE THANG: loose discussions about directions, including turn around and meet ups MARY: nah ANNOUNCEMENTS: Astro is on Q COT: -thanks for having me lead (from behind-TWSS) -route was set up to keep everyone together but not close enough to talk -everyone did the route but some liberties were taken at different time -flipper either had his headphones turned up to 11 or refused to respond to some of the pax when engaged -Astro is a mad pooper or was that peep? Heck, I wasn’t next to him, but he can sure make up some ground when he is empty -Oona is an awesome dog. Probably the best dog that attends Fast Twitch. Her owner is pretty cool too -Fleetwood got sucked into the Alf, Turkey Leg, Astro speed vortex. He got spit out, but kept them in his sights -Wild Turkey, Hoover, Grave Dancer and Benny were grinding all morning -if Geraldo would have written this BB I believe he would have said the same things

Who needs a sauna in Charlotte in July

Date: 2024-07-10 AO: meathead Q: voodoo PAX: Unplugged, Uncle Leo, The Worm, LesMis, high_tide, voodoo FNGs: None COUNT: 6 6 pax, including 2 kotters, posted at Calvary this morning for a free Hotworx kettlebell workout.
WARMUP: SSH x 20 IC 1HS x 5 e/s IW x 15 IC High pulls x 5 e/s Prying squat x 2 Cleans x 5 e/s Arm circles
THE THANG: workout 2 of week 6 of the Joe Daniels KBOMG3 program. We didn’t get through all of it, but what we did felt like more than enough. – 1 double clean and front squat every :30 for 18:00 – Cook drill (waiter, rack, suitcase carries) out and back – E2MOM with: :10 of double presses, :15 of double front squats, and :20 of double Romanian deadlifts for 4 rounds
MARY: 1:00 each of elbow plank, glute bridge, and hollow body hold
MOLESKINE: – After over a week away from the gloom, this morning hit me like a ton of bricks. The amount of sweat coming off of me was pretty incredible. I can’t wait to do it again on Saturday (I’m Qing Olympus). – It was good to have High Tide back from a long stint on IR. It was also great to have Les Mis join us while he’s in town from South Africa. I didn’t recognize him at first, but he clearly hasn’t forgotten how to swing a bell. – I’ve never been to Hotworx (the gym where you pay money to work out indoors in a sauna), but I’ve got to think it feels something like this morning. And to think, we get to do this for free every morning for months!
ANNOUNCEMENTS: please pray for Lorax and his family as they consider moving his mother into hospice and Queen and his family after his father’s passing.
COT: with our Anvil colleagues. Thanks to Les Mis for the takeout.

Wamrap

Date: 2024-07-10 AO: wamrap Q: Alf PAX: Alf, poptart, rachel FNGs: None COUNT: 3
WARMUP: Jog to the spot THE THANG: 3 rounds of Starfish. More reps and more exercises than usual MARY: included. ANNOUNCEMENTS: Big props to Pop Tart. All the hard work paid off for a podium finish at WAMRAP this morning, coming in 3rd place:third_place_medal:
For the record, I totally would have whooped Rachel if he wasn’t faster than me at the running and exercise parts of the workout.
Thanks to Pop Tart for the takeout.

Not Quite 65 Degrees

Date: 2024-07-10 AO: anvil Q: Erin Brokavich PAX: Point Break, lorax, Snuka, Hawkeye, puddin_pop, jet_fuel, deep_dish FNGs: None COUNT: 8 We did things. Merkin + LBC Suicides, Rock Work, some crawling.

Cookie Crusher

Date: 2024-07-10 AO: sacs Q: Roulette PAX: Cheese Curd, geraldo, Emoji, wildturkey FNGs: None COUNT: 5
WARMUP: Buy in 1 mile ruck on the track
THE THANG: COOKIE CRUSHER 2 ROUNDS: 20 Kettlebell Swings 20 Kettlebell Goblet Squats 20 Kettlebell Reverse Lunges (total) 20 Kettlebell Single Arm Push Press (total)
Rest 2 minutes
2 ROUNDS: 15 Sandbag Floor Press 15 Sandbag Bent Over Rows 15 Sandbag Deadlifts
Rest 2 minutes
2 ROUNDS: 10 Sandbag Get Ups 10 Sandbag Shoulder to Shoulder Press 10 Mountain Climber (4 ct, slick)
MARY: Cash out 1/2 mile ruck on the track
ANNOUNCEMENTS: July 27 BROlympics in Waxhaw, also same day F3 date night at Ballantyne OMB COT: Be Excellent to each other

4 for BO

Date: 2024-07-08 AO: blakovery Q: frasier PAX: Polly, fleetwood, bunker FNGs: None COUNT: 4 run 5 miles

Post IR resurgence

Date: 2024-07-08 AO: swole Q: flipper PAX: Emoji, The Worm, high_tide, flipper FNGs: None COUNT: 4 YHC rolled over into McCalpine parking lot to find it empty, but realizing it was still a little early so hopeful not to be solo. By 5:25 3 other PAX had rolled in and we were getting ready to sweat. TheWorm isn’t leaving town until Friday, Emoji is back from IR and actually at Swole in the correct day, and HighTide picked a Monday of all days to get back to bells. Kotters to a couple long standing meatheads and we’re off!
WARMUP: IW, LSS, Swings, Prying Squats THE THANG: Joe had all kinds of dastardly things planned for us this week, but YHC can’t do getups so I don’t Q getups. Instead we did:
6X of Merkin, row, swing, clean, press, snatch once each arm
8x of clean, press and hold 5 seconds, rack squat, goblet pivot squat – once each arm
4X single arm swing 8 each side
4 minutes O’ Mary

MARY: Boat/Canoe, Flute Bridge ANNOUNCEMENTS: nada COT: keep HT’s father in law in your thoughts as he and the family grapple with some health issues on top of dementia.

Christmas in July

Date: 2024-07-08 AO: chubby-hubby Q: Spammer PAX: Spammer FNGs: None COUNT: 1 On the 8th day of Christmas in July the greenway gave to me: 21 Frogs a frogging, 12 Geese a geeseing, 4 Deer a deering, 3 Rabbits a rabbiting, 3 Walkers a walking, 2 Birds a birding, 1 Turkey a turkeying, 1 Ghost a ghosting, And a sad clown running solo..

Humidity Turned up to 11…

Date: 2024-07-08 AO: firestarter Q: Point Break PAX: wildturkey, war_eagle, Rudy, Roulette FNGs: None COUNT: 5 The Thang
Slow mosey up to 131 Main for CoP.
· SSHs x 15 · Imperial Walkers x 10 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 10
Mosey through the moisture up to the top of the Blakeney Heath hill.
WAVE 1: Triple Nickel · Run down the hill to the entrance of Blakeney Heath, Burpees x 5 · Run back up the hill, Heels-to-Heaven x 5 · Repeat 5 times
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap · Alternating at each light post, complete the called exercises. WWII Sit-Ups followed by Heels-to-Heaven. · Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) · Example: WWIIs x 5, H2H x 5, WWIIs x 10, H2H x 10 · Do a double set of the x 15s and then begin decreasing count.
Mosey over to the yoga stairwell
WAVE 3: Stair Circuit · RD1: Calf Raises x 3 on each stair, across the level, Merkin x 5 and then back down. · RD2: Bunny Hops up the stairs, across the level, Merkins x 10 and then back down. · Mary for the six.
Mosey back to launch.
Time.

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