Space Needle – Liftoff
Date: 2025-07-22 AO: swift Q: bratwurst PAX: flipper, voodoo, Wolverine, fleetwood, gumbo, Franky, kirby, madison, tagalong, midriff FNGs: None COUNT: 11 WARMUP: PAX left on time (sans Q) — down to R on Bally Corp, Harney, Rushmore, out to Synchrony lot. Dynamic exercises.
THE THANG: Working Interval = Run UPHILL for the full hill distance from the bottom of Ballantyne Commons up to Costigan Park. No time limit today. This is you vs. you, but feel free to start each one with a buddy. Recover back down. With the recovery distance = the working interval distance, the working interval will be at a harder effort than last month’s workout that used this section.
Most PAX got in at least 4. Some 5, plus some extra “Mount St. Durant” (the steepest part from Ballantyne Commons up to Costigan Park).
flipper consistently led and kept the recovery moving faster than anyone else. voodoo fresh off training camp in the Alps earlier in the summer was biting at his heels along with a Wolverine biting at his heels. Then the duo of gumbo and fleetwood traded places on their 5 hills, and had a tagalong with tagalong fighting up each one behind them. midriff was lost in the middle, front, and back, doing his own version at times, but kept it moving. kirby Franky madison sweated in out, perhaps played in the sprinklers (cause how wet can you get?), and kirby reminded everyone how proud he was of each guy just being there.
flipper picked up the Local Legend, but frasier KOM is still safe.
ANNOUNCEMENTS: Horsey Half Marathon early August.
COT: teddyf3 took us out
THE THANG: Working Interval = Run UPHILL for the full hill distance from the bottom of Ballantyne Commons up to Costigan Park. No time limit today. This is you vs. you, but feel free to start each one with a buddy. Recover back down. With the recovery distance = the working interval distance, the working interval will be at a harder effort than last month’s workout that used this section.
Most PAX got in at least 4. Some 5, plus some extra “Mount St. Durant” (the steepest part from Ballantyne Commons up to Costigan Park).
flipper consistently led and kept the recovery moving faster than anyone else. voodoo fresh off training camp in the Alps earlier in the summer was biting at his heels along with a Wolverine biting at his heels. Then the duo of gumbo and fleetwood traded places on their 5 hills, and had a tagalong with tagalong fighting up each one behind them. midriff was lost in the middle, front, and back, doing his own version at times, but kept it moving. kirby Franky madison sweated in out, perhaps played in the sprinklers (cause how wet can you get?), and kirby reminded everyone how proud he was of each guy just being there.
flipper picked up the Local Legend, but frasier KOM is still safe.
ANNOUNCEMENTS: Horsey Half Marathon early August.
COT: teddyf3 took us out
There will be blood
Date: 2025-07-22 AO: falcon-crest Q: MARTA PAX: Huddle House, puddin_pop, deep_dish, Snuka, ChickenWing, Emoji FNGs: None COUNT: 7 MUMBLECHATTER: Quite frankly I didn’t hear much of it over gasping for air. The great thing about it being 75 degrees at launch is that you don’t even need to run to start the cooling process. Farewell to Emoji for a few weeks as he parties with his 80 +yr in the Catskills and lives his best life in Manhattan.
It was a bloody one as @huddle_house cut his forehead on the bridge railing. Wanting sympathy or neighborhood solidarity, pudding drew blood somehow picking up his rock.
About 2.4 miles in the heat felt like more.
THE THANG Mosey to church 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to Carmel green 5 burpees Mary
Mosey to Mcandrew for a circuit of cul de sacs
1st sac x3 Partner up 20 merkins and lbcs
Next sac x2 20 squats And Freddy
Mosey to bridge Dips x20 Inclines x10
Rockwork 3x Merkin (merkin deadlift, merkin curls, merkin press) Fluttee press x 10 10 lunges es
ANNOUNCEMENTS Orange whips half marathon thing August 20 – community matters 5k Blood drive Oct 20
CoT Yhc
It was a bloody one as @huddle_house cut his forehead on the bridge railing. Wanting sympathy or neighborhood solidarity, pudding drew blood somehow picking up his rock.
About 2.4 miles in the heat felt like more.
THE THANG Mosey to church 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to Carmel green 5 burpees Mary
Mosey to Mcandrew for a circuit of cul de sacs
1st sac x3 Partner up 20 merkins and lbcs
Next sac x2 20 squats And Freddy
Mosey to bridge Dips x20 Inclines x10
Rockwork 3x Merkin (merkin deadlift, merkin curls, merkin press) Fluttee press x 10 10 lunges es
ANNOUNCEMENTS Orange whips half marathon thing August 20 – community matters 5k Blood drive Oct 20
CoT Yhc
It was hot ……
Date: 2025-07-21 AO: firestarter Q: Franky PAX: taggart, Roulette, Point Break FNGs: None COUNT: 4 WARMUP: short run followed by 15 SSHs, imperial walkers, windmills, and dynamic stretching THE THANG: mosey to the area behind the stores/target. 5 wall climbs. Then 7 merkins at every other street light, 10 American hammers, 7 Romanian deadlifts. Mosey to the yoga studio. 3 rounds running up with merkins and American hammers at each side. MARY: mosey to the fitness studio. Some Supermans and some stretching. ANNOUNCEMENTS: COT:
pizza 🍕
Date: 2025-07-21 AO: blakovery Q: bunker PAX: wingman, gumbo, Green Label FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
I have new bells but imma leave them in the boxes inside my truck.
Date: 2025-07-21 AO: swole Q: Unplugged PAX: voodoo, flipper, Emoji, Soul Glo, Fotomat, Uncle Leo, high_tide, 8 FNGs: 1 8 COUNT: 9 Record numbers for a Swole workout. Must be my musk and promise of ab wheel exercises. Welp one of those did not happen. Forgot my ab wheel, my bluetooth speaker was dead, and my timer was set to the wrong EMOM. flipper saved the musical day on the speaker, so late 90’s alt was heard by all. Also, I forgot my yoga mat for the pre-broga with Uncle Leo. Challenges and foibles aside, the PAX rolled in and we were off. 530 waits for no unprepared fool!
Observations: voodoo now parks like frehleys_comet and almost made it to a concert….he is embracing the every approaching respect! flipper has new 24s in the boxes in his truck….still Emoji has a selfie stick and yet only one 24….still. Soul Glo made on a Monday, guess he did not need is windshield wipers replaced. Also refuses to see his so-called fav band. Fotomat is really knowledgeable about the gradation of band venues in CLT and what that say about your fav band. Uncle Leo played the smarter card and used gloves today for the snatches. #wisdom high_tide I teased HT once again with an ab wheel potential and disappointed him. Next Q brother! YHC – forgot all the things except my KBs.
WARMUP: Swingy, loopy, twisty, jumpy, squatty, arm flappie. ya know the usual.
THE THANG: 14+1 EMOM-90 5-Single Hand Half Snatch Spreadsheet called for E2MOM….but I revolted. flipper and voodoo bullied most into adding belkins, which some complete other refusnik. All good.
Carry Melody around the parking lot. – Suitcase – then 7 lawn mowers (l/r) – Rack – then 5 rack squats/goblets (l/r) – Waiter – then 5 Single leg RDL (l/r)
MARY: a little HBH and plank ANNOUNCEMENTS: COT: YHC took us out.
Observations: voodoo now parks like frehleys_comet and almost made it to a concert….he is embracing the every approaching respect! flipper has new 24s in the boxes in his truck….still Emoji has a selfie stick and yet only one 24….still. Soul Glo made on a Monday, guess he did not need is windshield wipers replaced. Also refuses to see his so-called fav band. Fotomat is really knowledgeable about the gradation of band venues in CLT and what that say about your fav band. Uncle Leo played the smarter card and used gloves today for the snatches. #wisdom high_tide I teased HT once again with an ab wheel potential and disappointed him. Next Q brother! YHC – forgot all the things except my KBs.
WARMUP: Swingy, loopy, twisty, jumpy, squatty, arm flappie. ya know the usual.
THE THANG: 14+1 EMOM-90 5-Single Hand Half Snatch Spreadsheet called for E2MOM….but I revolted. flipper and voodoo bullied most into adding belkins, which some complete other refusnik. All good.
Carry Melody around the parking lot. – Suitcase – then 7 lawn mowers (l/r) – Rack – then 5 rack squats/goblets (l/r) – Waiter – then 5 Single leg RDL (l/r)
MARY: a little HBH and plank ANNOUNCEMENTS: COT: YHC took us out.
So this is how liberty dies. With thunderous applause.
Date: 2025-07-21 AO: chubby-hubby Q: Spammer PAX: Spammer FNGs: None COUNT: 1 WARMUP: overrated THE THANG: Mc Horsey Hills MARY: nope ANNOUNCEMENTS: nope COT: Spammer
Tuck’s Twelve
Date: 2025-07-19 AO: chicken-run Q: tuck PAX: midriff, Green Label, Franky, soft_pretzel, turkey_leg, woodson, bratwurst, wingman, Hippie FNGs: None COUNT: 10 This week at :chicken: :man-running: we pulled off the most sophisticated and elaborate bank heist in history. Or should I say bank heists. The targets: 18 19 banks in the Ballantyne area, all located on a 10 mile route. The plan: get in, get out, and run to the next. While the cops were chasing their tails we’d already be hitting the next spot. Before they figured out the pattern we’d already be cooling off, hiding in plain sight right where they least expected it: enjoying a delicious chicken breakfast in Blakeney where the whole damn thing started :sunglasses:.
To pull off a job of this magnitude I knew I needed the right crew of 12 specialists, each filling a critical role in the master plan. But not just any ragtag group of thieves would do. For this to work, these guys needed to be the best. After months of interviews and secret meetings I had done it. I had assembled the greatest crew since 2 Live Crew took the hip hop world by storm in 1984. 1) tuck: the mastermind 2) woodson: the locksmith (aided by his unusually small hands) and logistics 3 & 4) bratwurst & Franky: IT (hacking into security systems, downloading blueprints- you know the drill) 5) wingman: drone surveillance 6) turkey_leg: the grease man (uncanny ability to fit in small places like air ducts, garbage cans, etc.) 6) Green Label: the inside man (posing as a bank teller to feed us inside information) 8) Hippie: the pickpocket (quick hands, versatile hair) 9) soft_pretzel: the financial backer 10) madison: the cantankerous old pro who comes out of retirement for one last job to cash out and pass along tricks of the trade before sailing off into the sunset with his beautiful calves 11) kirby: money laundering at various tire shops and recycling centers, comic relief, CSO- chief seduction officer when necessary (enabled by ‘rizz and perfect bone structure) 12) midriff: CDO- chief diversion officer; can create a distraction whenever necessary by showing his belly and dancing and/or singing
Now you might be thinking, doesn’t all of what I just stated amount to a written confession? Listen, if the trail of DNA (sweaty footprints) I left from crime scene to crime scene didn’t get us caught, nothing will.
To pull off a job of this magnitude I knew I needed the right crew of 12 specialists, each filling a critical role in the master plan. But not just any ragtag group of thieves would do. For this to work, these guys needed to be the best. After months of interviews and secret meetings I had done it. I had assembled the greatest crew since 2 Live Crew took the hip hop world by storm in 1984. 1) tuck: the mastermind 2) woodson: the locksmith (aided by his unusually small hands) and logistics 3 & 4) bratwurst & Franky: IT (hacking into security systems, downloading blueprints- you know the drill) 5) wingman: drone surveillance 6) turkey_leg: the grease man (uncanny ability to fit in small places like air ducts, garbage cans, etc.) 6) Green Label: the inside man (posing as a bank teller to feed us inside information) 8) Hippie: the pickpocket (quick hands, versatile hair) 9) soft_pretzel: the financial backer 10) madison: the cantankerous old pro who comes out of retirement for one last job to cash out and pass along tricks of the trade before sailing off into the sunset with his beautiful calves 11) kirby: money laundering at various tire shops and recycling centers, comic relief, CSO- chief seduction officer when necessary (enabled by ‘rizz and perfect bone structure) 12) midriff: CDO- chief diversion officer; can create a distraction whenever necessary by showing his belly and dancing and/or singing
Now you might be thinking, doesn’t all of what I just stated amount to a written confession? Listen, if the trail of DNA (sweaty footprints) I left from crime scene to crime scene didn’t get us caught, nothing will.
Halftime
Date: 2025-07-20 AO: stonehenge Q: snowflake PAX: wildturkey, Cheese Curd, Melons FNGs: None COUNT: 4 WARMUP: 1 pre runner
Quick lap around the lot covers the basics
THE THANG: Ran around the AO with a clear purpose
Got to the nature trail, rocks and rando parking lot for 4 corners
MARY: yes we did
ANNOUNCEMENTS: Horsey Half
COT: I am sure it happened
CC (also writing this) was only able to stay for 30 mins / Halftime.
I have no idea what happened YHC left. Sorry for the early departure. Early football practice
Did they sit and talk about there feelings? Go for coffee immediately?
We will never know… first 30 was enjoyable!
Quick lap around the lot covers the basics
THE THANG: Ran around the AO with a clear purpose
Got to the nature trail, rocks and rando parking lot for 4 corners
MARY: yes we did
ANNOUNCEMENTS: Horsey Half
COT: I am sure it happened
CC (also writing this) was only able to stay for 30 mins / Halftime.
I have no idea what happened YHC left. Sorry for the early departure. Early football practice
Did they sit and talk about there feelings? Go for coffee immediately?
We will never know… first 30 was enjoyable!
Sunday Runday
Date: 2025-07-20 AO: _sob Q: midriff PAX: Franky, Palmolive, kirby FNGs: None COUNT: 4 Movement is medicine. kirby and Franky walked and Palmolive and YHC jogged 6ish miles, finding refuge from the sun on the YMCA trails. Good movement and even better conversation.
Our Father in heaven, Your name is holy and special. Let your kingdom come, And may what you want to happen be done here on earth, just like it is in heaven. Give us what we need today. Forgive us for the wrong things we’ve done, As we forgive those who’ve wronged us. Don’t let us fall into temptation, But keep us safe from evil. You’re the one in charge, with all power and glory, forever. Amen.
Our Father in heaven, Your name is holy and special. Let your kingdom come, And may what you want to happen be done here on earth, just like it is in heaven. Give us what we need today. Forgive us for the wrong things we’ve done, As we forgive those who’ve wronged us. Don’t let us fall into temptation, But keep us safe from evil. You’re the one in charge, with all power and glory, forever. Amen.
The Implied Subject is “You”
Date: 2025-07-19 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, taggart FNGs: None COUNT: 4 Express write-up given the hour. Overall, solid beatdown today enjoyed by four pax with a penchant for punishment. The presses were copious, as advertised, and healthy servings of ABCs, Luniz’s greatest hit, and carries rounded out the pump. Thanks as always to the gents that post and put up with YHC and his nonsensical playlists. It’s an honor to sweat alongside you pax. Join us next week as we dial back the presses slightly. Let’s get into this week’s recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Armor Building Complex (Sans Presses) EMOM (15 min.) – Double clean (2x) – Double squat (3x) 2) Cavalcade of Double Presses (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) – Double presses (10x) 3) ‘I Got 5 On It’ Complex (2 sets…should’ve been 5, but ran outta time) – Lawnmowers (5x e/s) – Renegade rows (5x e/s) – SLDL (5x e/s) – Reverse lunge (5x e/s) – Merkins (10x) 4) Carries – Racked and waiter single bell MARY: Not today ANNOUNCEMENTS: – :horse: Horsey half marathon and ruck is on 8/2 (see Slack for details) – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Slack for details) COT: YHC took out the joint groups in the COT