“Benny do we have 60 minnutes or 2 hours for this workout”
Date: 2025-11-22 AO: the-rock Q: Benny PAX: Alf, geraldo, Runstopper, ductwork, Mr. Magoo, Tuna, Water Works, Snuka, jet_fuel, O’Tannenbaum, Limey FNGs: None COUNT: 12 WARMUP: YHC saw Cheese Curd cry for a sub q for the rock earlier in the week, having not q’d at the ao in quite sometime figured why not. After a veteran disclaimer was given including that the pax were gonna hate me at the end of the workout off we went to the parking lot clossest to the rock pile for a quick cop of the following excercises: 1 Burpee OYO SSH-15 2 Burpee OYO IW-15 3 Burpee OYO Sharon Towers-10 4 Burpee LSS-10 5 Burpees
By this point Runstopper found us and we carefully crossed 51 to head towards five knolls. At this point the mumblechatter really turned up when we got to the top of the culdesac where instructions were given. THE THANG: Original plan was 11s with 1 merkin at the culdesac, 10 lbcs at the bottom of the speedbump, was then adjusted to 7s to amrap style till 7:40 to get us back to calvary so ductwork could go tailgate at @limey dance recital on time.
After crossing 51 head towards the first set of benches near the rock pile for a couple rounds of dips, step ups, and derkins. With some peoples chair session and more importantly Tuna first jack webb session. After finishing Jack Webb head back towards the parking lot for some mary with the olympus crew. MARY: Swings and merkins with the olympus pax before time was called at 8 AM. ANNOUNCEMENTS: Christmas party December 7th at Hops and debby’s home, see slack for details to sign up for a app or desert. Festivus December 13th launch point and time tbd but likely to be at Calvary COT: flipper with the takeout
Strong work out there today everyone, probably a bit more intense of a workout then I’d normally lead but I figured the pax would modify as needed throughout. Mileage ranged from 3.5 to 5 with everyone working hard out there today.
By this point Runstopper found us and we carefully crossed 51 to head towards five knolls. At this point the mumblechatter really turned up when we got to the top of the culdesac where instructions were given. THE THANG: Original plan was 11s with 1 merkin at the culdesac, 10 lbcs at the bottom of the speedbump, was then adjusted to 7s to amrap style till 7:40 to get us back to calvary so ductwork could go tailgate at @limey dance recital on time.
After crossing 51 head towards the first set of benches near the rock pile for a couple rounds of dips, step ups, and derkins. With some peoples chair session and more importantly Tuna first jack webb session. After finishing Jack Webb head back towards the parking lot for some mary with the olympus crew. MARY: Swings and merkins with the olympus pax before time was called at 8 AM. ANNOUNCEMENTS: Christmas party December 7th at Hops and debby’s home, see slack for details to sign up for a app or desert. Festivus December 13th launch point and time tbd but likely to be at Calvary COT: flipper with the takeout
Strong work out there today everyone, probably a bit more intense of a workout then I’d normally lead but I figured the pax would modify as needed throughout. Mileage ranged from 3.5 to 5 with everyone working hard out there today.
Davinci Duo
Date: 2025-11-22 AO: davinci Q: war_eagle PAX: Rudy FNGs: None COUNT: 2 WARMUP: YHC wondered if the threat of rain would keep everyone away. Well it did except for 1 brave soul… Rudy. We did a lap around the parking lot in case there were late arrivals. Seeing only arrivals at the bagel store we headed to 131 Main for a standard warmup. THE THANG: Up and down the Blakeney Heath hill with 10 leg lifts at the bottom and 10 J-lo’s at the top. 4 rounds. Cardio and core…check.
Grab a sizable lifting rock for leg work. Goblet squat with 10 calf raises x 10. 10 RDL’s each leg. Finisher of 10 more goblet squats. Legs…check.
Mosey to the Blakeney playground. Partner work. P1 does called exercise and P2 does a lap around Jeni’s Ice Cream Island. As a team needed 100 pull ups, 200 dips and 300 LBC’s. We cleared pull ups and dips and got to 180 LBC’s with Rudy and YHC finishing 60 LBC’s at home due to time. Upper body and cardio…check. MARY: Yep she was there. ANNOUNCEMENTS: – Turkey Jam Thanksgiving morning at Rea Farms green monster with Roulette and Bunker on Q for bootcamp and running. – Deck the Halls 12/5. Bring your endurance and non-perishables for Ballantyne Families Helping Neighbors in Need. – SOB/A51 holiday party 12/7. COT: Midriff took is out.
Grab a sizable lifting rock for leg work. Goblet squat with 10 calf raises x 10. 10 RDL’s each leg. Finisher of 10 more goblet squats. Legs…check.
Mosey to the Blakeney playground. Partner work. P1 does called exercise and P2 does a lap around Jeni’s Ice Cream Island. As a team needed 100 pull ups, 200 dips and 300 LBC’s. We cleared pull ups and dips and got to 180 LBC’s with Rudy and YHC finishing 60 LBC’s at home due to time. Upper body and cardio…check. MARY: Yep she was there. ANNOUNCEMENTS: – Turkey Jam Thanksgiving morning at Rea Farms green monster with Roulette and Bunker on Q for bootcamp and running. – Deck the Halls 12/5. Bring your endurance and non-perishables for Ballantyne Families Helping Neighbors in Need. – SOB/A51 holiday party 12/7. COT: Midriff took is out.
Coupons for the Holidays
Date: 2025-11-21 AO: the-brave Q: Hippie PAX: fire_hazard, midriff, Franky, gumbo, soft_pretzel, One Niner FNGs: None COUNT: 7 WARMUP: mosey to parking deck for IW, Mtn climbers, merkins, Potato pickers, windmills
THE THANG: 1. Triple Nickle on top level of parking deck – Box Cutters & Merkins 1. Triple Nickle on Upper – running up hill on the w green space – Goblet Squats w/ Coupons – Flutters 1. Coupon Shuffle – Indian Walk w/ Coupons 2. Coupon Relay – PAX split into 2 units – Varsity Team set out to run the length of the Green Space and then back – JV Team Farm Carries 2 coupons for 20 seconds and alternates Thrusters & Flutters 1. Mary Marathon- LBC, Rosalitas, box cutters, flutters – 10 reps of each with no brea in between 2. Coupon Shuffle back to Upper to rest ACL the coupons and head home 3. Indian Run to AO. Every time a new runner reaches the front the PAX drops for 5 Merkins in Cadence.
MARY: LBC, flutters, Rosalitas, box cutters, ANNOUNCEMENTS: COT:
THE THANG: 1. Triple Nickle on top level of parking deck – Box Cutters & Merkins 1. Triple Nickle on Upper – running up hill on the w green space – Goblet Squats w/ Coupons – Flutters 1. Coupon Shuffle – Indian Walk w/ Coupons 2. Coupon Relay – PAX split into 2 units – Varsity Team set out to run the length of the Green Space and then back – JV Team Farm Carries 2 coupons for 20 seconds and alternates Thrusters & Flutters 1. Mary Marathon- LBC, Rosalitas, box cutters, flutters – 10 reps of each with no brea in between 2. Coupon Shuffle back to Upper to rest ACL the coupons and head home 3. Indian Run to AO. Every time a new runner reaches the front the PAX drops for 5 Merkins in Cadence.
MARY: LBC, flutters, Rosalitas, box cutters, ANNOUNCEMENTS: COT:
Simple but not easy ….
Date: 2025-11-21 AO: centurion Q: snowflake , PAX: lorax, Emoji, Pilgrim, snowflake FNGs: None COUNT: 4 WARMUP: mosey to EV chargers; Low Slow Squats, Imperial Walkers, Side-Straddle Hops, Mountain Climbers, Shoulder Taps THE THANG: Run to back corner lot, behind picnic tables. Lunge Walks, Squats, etc. At picnic tables, Step Ups, Dips, Derkins, Step ups again. Mosey to Cabo’s to start Shop for Pain circuit. Stop at each door for descending court from 10 Merkins (9 reps second door), then 10 Squats counting down, 10 Burpees counting down. We learned there are 29 businesses, so we did the last burpees as a bonus. Run across side street to random lot for more leg work, then back to Carmel Commons for Mary. MARY: the usual suspects. ANNOUNCEMENTS: next week is tentative, depending on everyone’s travel plans. U05TKPKMBL4 on the calendar as Q. COT: Praise and prayers for Annie, may she continue to thrive beyond her current 4 lbs. 6 oz. Prayers over her family as they continue to witness for her.
2 miles of pure fun …..
Date: 2025-11-20 AO: the-phoenix Q: Franky , PAX: wildturkey, Hawkeye, SweetWater, wingman, Roulette, taggart, midriff FNGs: None COUNT: 8 WARMUP: mosey around the parking lot waiting for stragglers that slept in this am. 20 SSHs, 20 imperial walkers, 20 pushups. Mosey to the other side of the school. THE THANG: 11s. lBCs/American hammers – run – Pushups. Mosey to the pavilion for some additional fun. Step-ups with dirkins. Mosey to the fields. Run back and forth with monkey hoppers and jump squats. MARY: a few minutes of PAX favorites. ANNOUNCEMENTS: COT:
A tale of two routes
Date: 2025-11-20 AO: run Q: frasier , PAX: citgo, fleetwood, gumbo, frasier, retread FNGs: None COUNT: 5 WARMUP: THE THANG: We had many different versions. Some are running hills, some were recovering, and others were doing a work out. Everyone went home happy, and there were lots of old men there. MARY: ANNOUNCEMENTS: devil’s turn is never the place for announcements. COT:
No Q, no problem
Date: 2025-11-20 AO: the-devils-turn Q: flipper PAX: citgo, gumbo, frasier, retread, fleetwood FNGs: None COUNT: 5 Ultimate site Q sin… forgot to get a Q or post a route while on short term IR. The PAX got it done anyways, and from a brief Strava survey it appears enjoyed either Olde course or Greenway. Shout out if you were there and I missed a runner.
When 3 means more work than 2
Date: 2025-11-19 AO: the-maul Q: war_eagle PAX: wingman, super trooper FNGs: None COUNT: 3 WARMUP: YHC was hanging out wondering if anyone would join him. Then Wingman rolled up. Waited until 5:32 for late stragglers like Super Trooper to no avail. Off to the Brown Bag parking deck for a warmup then…whats this? It’s Super Trooper. THE THANG: After warmup over to the office complex by Ballantyne Commons for the most underrated and underutilized rick pile in South Charlotte. Partner work modified for 3. Two guys do rock lifting exercise while 3rd guy runs to do called exercise. Then alternate thru all 3. – Curls and run to boulders for 10 derkins. – Overhead presses and bear crawl thru parking section. – Tricep extensions and run to boulder for 10 derkins. – Bent over rows and bear crawl thru parking section.
Next back to the parking deck. Triple nickel with 5 donkey kicks at bottom, up the stairs for 5 burpees then run down the road side back to bottom.
Run back to launch for about 4 minutes of mary. MARY: At the end of the workout. ANNOUNCEMENTS: – Jingle Bell 5k – Turkey Jam – Deck the Halls – A51/SOB holiday party at Hop’s house. Please sign up for headcount. COT: YHC took us out.
Next back to the parking deck. Triple nickel with 5 donkey kicks at bottom, up the stairs for 5 burpees then run down the road side back to bottom.
Run back to launch for about 4 minutes of mary. MARY: At the end of the workout. ANNOUNCEMENTS: – Jingle Bell 5k – Turkey Jam – Deck the Halls – A51/SOB holiday party at Hop’s house. Please sign up for headcount. COT: YHC took us out.
Wolf and the Q are Bastards
Date: 2025-11-19 AO: meathead Q: Unplugged PAX: Uncle Leo, The Worm, high_tide, flipper, voodoo, Emoji, Soul Glo, Pepsi FNGs: None COUNT: 9 What a day for the Wolf et al. A beautiful cool day quickly made more glorious with the presence of iron bells, wolf-like exercises, clear instructions, questionable calls by the Q, and worse musical choices (I’m looking at you my chemical romance).
WARMUP: SSH Swings Sprinklers Synovial Circles Prying Squats
THE THANG: 1. Wolf – DFS-DMP-DCL-DFS for Chain-Complex-Chain-Complex-Oreo (no voodoo) – Chain
2. KB Burpee – AKA KBurpee. Merkin-Snatch(L)-Merkin-Snatch(R)-Merkin = 1 rep. Complete 5 reps. 3 Rounds. This was more difficult that it appeared on the weinke.
3. EMOM 2H Swings with heavy-ish bell. Start with 10 reps and add a rep each min. Around rounds 6 or 7 some PAX started cussing YHC choices. Can’t blame them….the grip and hammies were toasted. Total of 145 swings per Uncle Leo.
MARY: Plank – Whilst YHC complete missed swings during a bluetooth speaker malfunction, due to My Chemical Romance. Anvil Joined us for high plank variations and Glute Bridge. ANNOUNCEMENTS: All the things COT: YHC took out the combo Anvil and Meathead AOs.
WARMUP: SSH Swings Sprinklers Synovial Circles Prying Squats
THE THANG: 1. Wolf – DFS-DMP-DCL-DFS for Chain-Complex-Chain-Complex-Oreo (no voodoo) – Chain
2. KB Burpee – AKA KBurpee. Merkin-Snatch(L)-Merkin-Snatch(R)-Merkin = 1 rep. Complete 5 reps. 3 Rounds. This was more difficult that it appeared on the weinke.
3. EMOM 2H Swings with heavy-ish bell. Start with 10 reps and add a rep each min. Around rounds 6 or 7 some PAX started cussing YHC choices. Can’t blame them….the grip and hammies were toasted. Total of 145 swings per Uncle Leo.
MARY: Plank – Whilst YHC complete missed swings during a bluetooth speaker malfunction, due to My Chemical Romance. Anvil Joined us for high plank variations and Glute Bridge. ANNOUNCEMENTS: All the things COT: YHC took out the combo Anvil and Meathead AOs.