got ‘er done
Date: 2024-05-25 AO: davinci Q: Odd Job PAX: OMNICRON, teddyf3 FNGs: None COUNT: 3
WARMUP: SSH, IW, windmill, Merkin, down dog, runner stretch
THE THANG: Big series of block exercises behind target, a hill run, a toes2bar / pull up combo at the park, and some pistol squats and Australian pull ups at the stairs.
MARY: LBC, toes2bar
ANNOUNCEMENTS: Convergence Monday at the big church on Rae Rd. Beer run June 1st.
COT: Thanks for the takeout and words about freedom and sacrifice midriff
WARMUP: SSH, IW, windmill, Merkin, down dog, runner stretch
THE THANG: Big series of block exercises behind target, a hill run, a toes2bar / pull up combo at the park, and some pistol squats and Australian pull ups at the stairs.
MARY: LBC, toes2bar
ANNOUNCEMENTS: Convergence Monday at the big church on Rae Rd. Beer run June 1st.
COT: Thanks for the takeout and words about freedom and sacrifice midriff
Toolbag fartsacked a Q
Date: 2024-05-25 AO: chicken-run Q: HazMat PAX: Chopper, Dosey Doe, drive_by, Franky, frasier, hairball, kirby, midriff, Drago FNGs: None COUNT: 10
WARMUP: running 2-5 THE THANG: running in a counterclockwise Rea crossing after big debate MARY: ANNOUNCEMENTS: converge and murph COT: coffee
WARMUP: running 2-5 THE THANG: running in a counterclockwise Rea crossing after big debate MARY: ANNOUNCEMENTS: converge and murph COT: coffee
No Breeze
Date: 2024-05-24 AO: mountain-goat Q: retread PAX: fleetwood, Insomniac, retread, sledge, slim_fast, Spammer, wildturkey, kilowatt, lois, Pele, Mounds aka Apollonia FNGs: None COUNT: 11
WARMUP: Mosey to the track, stretch. THE THANG: The Wood Chipper: 2 laps on the track, out and back to end of Woodfox, repeat. Most folks completed 2 or 3 rounds while MG studs Fleetwood and Slim Fast got 4. ANNOUNCEMENTS: Beer Ruck this Saturday, Memorial Day Convergence 0700 at Calvary Church, Beer Run next weekend. Blood drive in June. COT: Prayers for Julie and Fleetwood’s father. Wild Turkey took us out.
WARMUP: Mosey to the track, stretch. THE THANG: The Wood Chipper: 2 laps on the track, out and back to end of Woodfox, repeat. Most folks completed 2 or 3 rounds while MG studs Fleetwood and Slim Fast got 4. ANNOUNCEMENTS: Beer Ruck this Saturday, Memorial Day Convergence 0700 at Calvary Church, Beer Run next weekend. Blood drive in June. COT: Prayers for Julie and Fleetwood’s father. Wild Turkey took us out.
1/2 priced drafts
Date: 2024-05-23 AO: beer Q: Spammer PAX: Spammer, lois, gullah, Orange Whip, YHC’s neighbor Brian FNGs: 1 YHC’s neighbor Brian COUNT: 5 Thursday afternoon means 1/2 priced drafts at Custom Home Pubs. We managed to raise a good crowd this week. Pax enjoyed some lovely WC IPAs, pale ales and locally brewed lagers. 5-6pm come on out!
3rd string Q
Date: 2024-05-23 AO: sparta Q: Full House , Mr Brady, Mr Brady PAX: hopper, Runstopper, Orange Whip FNGs: None COUNT: 6
WARMUP: run! THE THANG: stonecold and baracus couldn’t Q so Mr Brady was up next! Did a quick out and back on 51 MARY: NA ANNOUNCEMENTS: convergence July 4th at arbo 545 am. Also Tuesday night summer run at Mojo starts next week at 8pm COT: prayers for Sensei and Julie
WARMUP: run! THE THANG: stonecold and baracus couldn’t Q so Mr Brady was up next! Did a quick out and back on 51 MARY: NA ANNOUNCEMENTS: convergence July 4th at arbo 545 am. Also Tuesday night summer run at Mojo starts next week at 8pm COT: prayers for Sensei and Julie
McGee left us
Date: 2024-05-22 AO: wamrap Q: mcgee PAX: Alf, Horsehead, Orange Whip, rachel, double_e, Mile High, mcgee FNGs: None COUNT: 7 McGee took us to the shady parts of Providence Country Club, he killed us, then left us for dead so he could run home. :skull:
Hill Repeats and Skinned Knees
Date: 2024-05-23 AO: the-devils-turn Q: flipper PAX: bunker, citgo, fletch, flipper, frasier, purell, Gold Digger, Polly, hairball FNGs: None COUNT: 9
WARMUP: Large crowd for the pre-run THE THANG: headed up Rea to the foot of Mt. Rea for 1 min hill repeats. On the way YHC tripped on a flat sidewalk and tore up my knees, it was fun. The PAX CRUSHED 9 rounds of 60 seconds up, 90(ish) seconds down. Headed back by way of one final sprint up 5 Knolls hill and then back to launch. MARY: nope ANNOUNCEMENTS: beer things, blood drive COT: Citgo took us out
WARMUP: Large crowd for the pre-run THE THANG: headed up Rea to the foot of Mt. Rea for 1 min hill repeats. On the way YHC tripped on a flat sidewalk and tore up my knees, it was fun. The PAX CRUSHED 9 rounds of 60 seconds up, 90(ish) seconds down. Headed back by way of one final sprint up 5 Knolls hill and then back to launch. MARY: nope ANNOUNCEMENTS: beer things, blood drive COT: Citgo took us out
The Old Nickel-Dimer
Date: 2024-05-23 AO: hydra Q: Hops PAX: MARTA, jet_fuel, Bootlegger, Cottonmouth, Mikeoelz, Grits, spackles, puddin_pop, Queen, Slingshot, Hops, deep_dish, Mr. Magoo, Focker, good_hands, Foghorn, Monkey Wrench, Limey FNGs: None COUNT: 18 Here’s the skinny moleskine: OP mafia ran in, so did MARTA but he’s not a ‘made man’ in the OP mafia. Monkey Wrench joined us – Kotters (that means ‘welcome back’ to the uninitiated). Limey & Puddin’ (neither of whom will read this), spent several minutes discussing bowel movements, or lack thereof. Cottonmouth was the only one counting cadence all morning, Queen did during The People’s Chair, but his math was questionable. Grits says burpees are bad for you. Just refusenik like several of the rest, no need for lame excuses. Good Hands loves Hydra and will never say goodbye to her. We did some stuff like triple nickel-dimer with thrusters and burpees. Fair amount of Mary to include a 2-minute plank finisher. Spackler was elbow planking to finish as well…after he crushed some caffeine-infused energy drink retrieved from his truck…or was it a white claw? Passez un bon weekend mes frères. Brew Ruck on Saturday at 11am leaving from Devils Logic. 3rd F Wednesday’s at Sbux-Trader Joes at 6:30am – conversations about life, purpose, destination, etc.
No Run Thursday
Date: 2024-05-23 AO: peak-51 Q: Spammer PAX: gullah, sledge, Spammer, kilowatt, beaver, Mounds FNGs: 1 Mounds COUNT: 6
WARMUP: casual walk to the grassy area by Carolina Beer Temple THE THANG: 7×5 HiiT workout. 40s work, 15s recovery, with 90s between sets. ANNOUNCEMENTS: several upcoming converses for memorial day and Fourth of July check Slack for details. COT: orange whip with Sparta took us out.
Welcome Patrick Ulman aka Mounds!
WARMUP: casual walk to the grassy area by Carolina Beer Temple THE THANG: 7×5 HiiT workout. 40s work, 15s recovery, with 90s between sets. ANNOUNCEMENTS: several upcoming converses for memorial day and Fourth of July check Slack for details. COT: orange whip with Sparta took us out.
Welcome Patrick Ulman aka Mounds!
Operation Overlord
Date: 2024-05-23 AO: the-phoenix Q: Roulette PAX: Franky, kirby, midriff, Hippie, patent_pending, wildturkey, teddyf3, wingman, war_eagle, Hawkeye FNGs: None COUNT: 11 This work out was inspired by the Goruck’s recognition of the 80th anniversary of D-day. Operation Overlord was the codename for the invasion of Normandy by Allied forces during WWII on June 6, 1944. WARMUP: SSH, IW, Potato Pickers, Windmills… 22 was the number of the day… THE THANG: Select your coupon of choice and mosey on a tour of the beautiful Hawk Ridge/Morrison Y campus.. First stop just past the firehouse. 22x Overhead Coupon presses 22x American Hammers 22x Mountain Climbers There would be four rounds of these movements, with additional stops at the Y Pagoda, Track & Pavilion to get to a total rep count of 88 per movement. MARY: Just enough time for one round of flutters before the bell. ANNOUNCEMENTS: SOB/A51 Convergence at Calvary Church on Monday May 27 @0700, there will be Run and Bootcamp options… If you are into rucking there is a Brew Ruck on Saturday May 25 @1100 details in the rucking channel COT: midriff shared some difficulties he’s facing in his professional career, the PAX did our best to offer advice based on our experience. YHC really appreciated the strong turn out to the-phoenix today, the best thing I heard during the mubblechatter was that F3 isn’t about making you a stronger man, it’s about making you a better man. I love that and I’m here for it. Until next time, SYITG.
