Low mileage coupon circuit
Date: 2025-07-17 AO: the-phoenix Q: Pepsi PAX: Melons, Hawkeye, midriff FNGs: None COUNT: 4 WARMUP: stroll around parking lot then into some side straddle hops and hillbillies to stretch out THE THANG: Box circuit in parking lot 1st corner – 50 curls Rifle carry to next 2nd corner – 40 bench presses Walking lunges to next 3rd corner- 30 tricep dips Rifle carry to next 4th corner – 20 V ups Walking lunges back to start
Rinse and repeat
MARY: Had a few extra minutes so Hawkeye thought that ladder burpees were a good idea – he was wrong!
ANNOUNCEMENTS: COT:
Rinse and repeat
MARY: Had a few extra minutes so Hawkeye thought that ladder burpees were a good idea – he was wrong!
ANNOUNCEMENTS: COT:
Shrinkwrap VQ
Date: 2025-07-17 AO: shield Q: shrinkwrap PAX: tagalong, ToeJam, Bombay FNGs: None COUNT: 4 WARMUP: Released the Goose THE THANG: Bombay here for Shrinkwrap as we didn’t want to give him too much too soon. Various exercises leading up to many step ups, dips, merkins and shoulder taps at the middle school picnic tables. Almost got the cops called on us by a staff member who was suspiciously there herself at 545am in July :thinking_face:. Truly a veteran move by Shrinkwrap to limit the amount of exercises called in cadence in his debut. Great workout :clap: MARY: knew we forgot something ANNOUNCEMENTS: F3 dads camp! COT: Shrinkwrap took us out
VQ
Date: 2025-07-16 AO: sacs Q: Hippie PAX: Dora, geraldo, Roulette, Cheese Curd FNGs: None COUNT: 5 WARMUP: we walk and talk THE THANG: plan to walk Rain tree park, do exercises every 4 mins
Squats, merkins, lung Reverse lunge, burpees and curls,
ruck home
3.3 miles and exercises
MARY: nope ANNOUNCEMENTS: McHorsey 1/2 COT: YHC with take out
Squats, merkins, lung Reverse lunge, burpees and curls,
ruck home
3.3 miles and exercises
MARY: nope ANNOUNCEMENTS: McHorsey 1/2 COT: YHC with take out
Q Switch for Murderhorn
Date: 2025-07-16 AO: the-maul Q: SweetWater PAX: war_eagle, super trooper, Franky, midriff, Odd Job, Melons FNGs: None COUNT: 7 WARMUP: run to movie theatre lot for SSH, IW, runners stretch and plank jacks THE THANG: Run across Elm and down murderhorn. On way down, Merkins and Mary at each stop. Run up to pool area and grab a picnic table. Step Ups, Jumps and Wall Sit. Run out to rock pile and grab lifting rock. Sumo Squats, Press and Tricep. Run to stop sign and back to rock. Thrusters, triceps then firemans carry to tree and back. Put rock back. Run down to stop sign and let Midriff take over Q. Pre planned. Run up Murderhorn 400M (Super Trooper not a fan of metric system) at race pace. Then recover run back down. Then 600M run at run pace. This ended at the top of the hill by movie theatre. From there, Q was handed back over to YHC where we closed out the session with bear crawls and curb jumps. Great work men. MARY: little ANNOUNCEMENTS: runs coming up, support midriff and Franky COT: be healthy and get your physicals done. super trooper
Near mutiny at Meathead
Date: 2025-07-16 AO: meathead Q: voodoo PAX: Unplugged, Uncle Leo, Toto, flipper, voodoo FNGs: None COUNT: 5 5 pax posted at Meathead this morning. Uncle Leo noted a slight breeze before we got started but I’m fairly certain we never felt it again. Ah, summer in Charlotte…
WARMUP: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats
THE THANG: – Workout 2 of Week 6 of High Tide’s Area 51 Summer KB Program: 20:00 EMOM of 5 snatches (switch arms every minute) + 5 merkins – this was supposed to be every :90 without merkins, but we decided to level up today. The pax were very pleased. – Single carries with your heaviest bell – Racked (L/R), Overhead (L/R), Suitcase (L/R) – you’re welcome – Triple Nickel – 5 rounds of 5 goblets/5 overhead press/5 thrusters every 1:30 to 2:00 – this is when Flipper physically threatened the Q, who ignored said threats and proceeded to push the pax to massive gains
MARY: Elbow plank for ~:45 to run out the clock
ANNOUNCEMENTS: 1. Horsey McHorsearse Half Marathon/Ruck – 0600 on 8/2 – Sign up via slack or let Orange Whip know. Shirts have been ordered but there might be some extras for late signups 2. Dad’s Camp at Camp Thunderbird 8/15-8/17 3. Blood Drive coming up in October
COT: We circled up with the Anvil pax and Unplugged took us out.
WARMUP: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats
THE THANG: – Workout 2 of Week 6 of High Tide’s Area 51 Summer KB Program: 20:00 EMOM of 5 snatches (switch arms every minute) + 5 merkins – this was supposed to be every :90 without merkins, but we decided to level up today. The pax were very pleased. – Single carries with your heaviest bell – Racked (L/R), Overhead (L/R), Suitcase (L/R) – you’re welcome – Triple Nickel – 5 rounds of 5 goblets/5 overhead press/5 thrusters every 1:30 to 2:00 – this is when Flipper physically threatened the Q, who ignored said threats and proceeded to push the pax to massive gains
MARY: Elbow plank for ~:45 to run out the clock
ANNOUNCEMENTS: 1. Horsey McHorsearse Half Marathon/Ruck – 0600 on 8/2 – Sign up via slack or let Orange Whip know. Shirts have been ordered but there might be some extras for late signups 2. Dad’s Camp at Camp Thunderbird 8/15-8/17 3. Blood Drive coming up in October
COT: We circled up with the Anvil pax and Unplugged took us out.
Intro to Great Mental Models Vol 1
Date: 2025-07-15 AO: 3rdf-timekeeper Q: Roulette PAX: bratwurst, citgo, frasier, Pepsi, wingman, madison, soft_pretzel FNGs: None COUNT: 8 About 30 pages per chapter with one chapter per week. Start the chapter before Monday night… maybe pull it out at the pool over the weekend!
Blue pill day
Date: 2025-07-15 AO: swift Q: bratwurst PAX: frasier, citgo, soft_pretzel, gumbo, wingman, kirby, midriff, madison, fleetwood, drive_by, tagalong, fire_hazard FNGs: None COUNT: 13 WARMUP: YHC was late due to looking for keys to the truck that the 2.0s “borrowed” yesterday. midriff had given the HC and likely wasn’t on the prerun, so he got the text and took care of the warm-up to join YHC at Lower Ave & Bally Corp. Dynamic Exercises commenced.
THE THANG: – Lower Ave has some luster. Not a long hill by itself and not as big of a run-out as Upper Ave, but it definitely has at least a 200m incline, low traffic, bike lines and parking spots on both sides for “bailouts” even if there are cars and not having to use the sidewalks, well-lit, and today there was a slight breeze coming down the hill (at times). – YHC was thinking past 200m, it would be flat after the turn to in front of the Corp Park buildings, but no such luck as it kept climbing up towards the Met Life building. So, Lower Ave did actually deliver close to a 400m incline that wasn’t a sidewalk. If not for a 4-way stop and a road-hump, the venue was hard to beat for YHC’s first time working out only on Lower Ave. – The workout was 4 rounds of: – 200m up the hill, recover down OYO – 200m up the hill, recover down OYO – 2:00 up the hill, recover down and don’t start the next round until all are back to the starting line – Last 2:00 was heading back through the Bowl because we were short on time. It was kindof cool to run through the restaurants, but there are stairs on some sidewalks that make for extra obstacles. May have to think about repeats through the Bowl area at some point. – Cooldown back over the bridge, through the Stream Park, and then a big delay at Johnston Rd signal. – We arrived late back to COT at 0619, but at least Bagpipe PAX were still there this week! – “Feels like” temp of 82, it was warm. But 13 PAX didn’t shy away from the challenge even though hills were in store. Was Lower Ave the draw? Did the PAX think that there would be free iced coffee at the Bowl? Was HIMS on hand to deliver Blue Pills :littlebluepill: ? – Strava did not allow the creation of the 200m hill segment (too short apparently) to compare if PAX really did treat the first part of the hill the same as the 2:00 over the longer interval, but a segment was created for the Hill+turn coming in at just over 400m. citgo claimed the KOM, frasier second. YHC got slower each time, andgumbo was right on my heels pushing me. – Wild Turkey took us out from COT.
Announcements: – 3rdf-timekeeper (join the channel) is starting a new 9 week book on Mental Models. Model #1 starts next week! – Seems like bratwurst will be taking next week’s Swift Q as well until someone grabs it via Q-signup. Nowhere to go but UP.
THE THANG: – Lower Ave has some luster. Not a long hill by itself and not as big of a run-out as Upper Ave, but it definitely has at least a 200m incline, low traffic, bike lines and parking spots on both sides for “bailouts” even if there are cars and not having to use the sidewalks, well-lit, and today there was a slight breeze coming down the hill (at times). – YHC was thinking past 200m, it would be flat after the turn to in front of the Corp Park buildings, but no such luck as it kept climbing up towards the Met Life building. So, Lower Ave did actually deliver close to a 400m incline that wasn’t a sidewalk. If not for a 4-way stop and a road-hump, the venue was hard to beat for YHC’s first time working out only on Lower Ave. – The workout was 4 rounds of: – 200m up the hill, recover down OYO – 200m up the hill, recover down OYO – 2:00 up the hill, recover down and don’t start the next round until all are back to the starting line – Last 2:00 was heading back through the Bowl because we were short on time. It was kindof cool to run through the restaurants, but there are stairs on some sidewalks that make for extra obstacles. May have to think about repeats through the Bowl area at some point. – Cooldown back over the bridge, through the Stream Park, and then a big delay at Johnston Rd signal. – We arrived late back to COT at 0619, but at least Bagpipe PAX were still there this week! – “Feels like” temp of 82, it was warm. But 13 PAX didn’t shy away from the challenge even though hills were in store. Was Lower Ave the draw? Did the PAX think that there would be free iced coffee at the Bowl? Was HIMS on hand to deliver Blue Pills :littlebluepill: ? – Strava did not allow the creation of the 200m hill segment (too short apparently) to compare if PAX really did treat the first part of the hill the same as the 2:00 over the longer interval, but a segment was created for the Hill+turn coming in at just over 400m. citgo claimed the KOM, frasier second. YHC got slower each time, andgumbo was right on my heels pushing me. – Wild Turkey took us out from COT.
Announcements: – 3rdf-timekeeper (join the channel) is starting a new 9 week book on Mental Models. Model #1 starts next week! – Seems like bratwurst will be taking next week’s Swift Q as well until someone grabs it via Q-signup. Nowhere to go but UP.
Smokey’s back!
Date: 2025-07-15 AO: skunk-works Q: Mountain Momma PAX: smokey, lois, Header FNGs: None COUNT: 4 WARMUP: SSHs Imperial Walkers Hillbillies (a hillbilly can only count to 5) Sharon towers Slow merkins Grapevine stretch Jog a lap to test the toe THE THANG: Spartacus workout 10 one minute rounds, as many reps as you can per minute
We did 2.5 rounds, jogged a lap between rounds
90s metal < 90s grunge < 80s workout playlist MARY: Flutters Dolly Lbcs ANNOUNCEMENTS: 24 hours of Booty next weekend with the Prayer Tent COT: Lois for work
We did 2.5 rounds, jogged a lap between rounds
90s metal < 90s grunge < 80s workout playlist MARY: Flutters Dolly Lbcs ANNOUNCEMENTS: 24 hours of Booty next weekend with the Prayer Tent COT: Lois for work
We’re doing it live
Date: 2025-07-15 AO: bagpipe Q: Roulette , wildturkey, Blue Tent, Pepsi PAX: Roulette, wildturkey, Blue Tent, Pepsi FNGs: None COUNT: 4 WARMUP: The standard THE THANG: Q by Committee MARY: 1/3 of the Weinke ANNOUNCEMENTS: Horsey McHorseface CASUP COT: wildturkey took us out
Dead Battery
Date: 2025-07-15 AO: fast-twitch Q: ductwork PAX: Benny, retread, ductwork FNGs: None COUNT: 3 3 fast-twitch vets laced them up for a mid-July sweatfest.
WARMUP: An Astro (Kyle Kirchhoff) approved 1.2 mile warmup down 51 to the Windswept ‘hood
THE THANG: Simple yet effective plan to run to each of the 4 cul-de-sacs, complete 5 merkins, rinse & repeat until 6:05, Goal was 3 rounds. PAX got 2-2.5 rounds with 5-6 miles. New territory for YHC and the “rollers” were not evident on Google maps. Excellent work put in by retread fresh off of McHorsey training, and Benny our beloved site Q. YHC’s headlamp died about 35 minutes in and closely resembled the energy left in the tank after battling the humidity.
MARY: She was not present
ANNOUNCEMENTS: McHorsey 1/2 Aug 2
COT: YHC with prayers for healing & peace where needed, and intentionality to reach out to those brothers we’ve not seen in a while.
WARMUP: An Astro (Kyle Kirchhoff) approved 1.2 mile warmup down 51 to the Windswept ‘hood
THE THANG: Simple yet effective plan to run to each of the 4 cul-de-sacs, complete 5 merkins, rinse & repeat until 6:05, Goal was 3 rounds. PAX got 2-2.5 rounds with 5-6 miles. New territory for YHC and the “rollers” were not evident on Google maps. Excellent work put in by retread fresh off of McHorsey training, and Benny our beloved site Q. YHC’s headlamp died about 35 minutes in and closely resembled the energy left in the tank after battling the humidity.
MARY: She was not present
ANNOUNCEMENTS: McHorsey 1/2 Aug 2
COT: YHC with prayers for healing & peace where needed, and intentionality to reach out to those brothers we’ve not seen in a while.