Round four

Round four

Date: 2025-06-24 AO: run Q: frasier PAX: citgo, fleetwood, flipper, Franky, gumbo, Gutter Guard, Mistake, soft_pretzel, fire_hazard, teddyf3, Wolverine FNGs: None COUNT: 12 WARMUP: once again, dead elite athlete, warm-up. THE THANG: this was round four. Last week was the hardest week and this was the second hardest. Pretty simple. Run up nine minutes as far as you can get and run down eight trying to get as close to the start as possible. We did this twice with five minutes of rest in between. MARY: ANNOUNCEMENTS: really appreciate everyone showing up each week. We had great attendance and a lot of guys made it every week. I hope you can see the improvement you made even within a month of running three minutes. Uphill to now doing nine minutes. The grade of the hill and the temperature made this very challenging. Impressive to see everyone out there pushing themselves. COT:

Miles 21-23

Date: 2025-06-24 AO: 3rdf-timekeeper Q: Pepsi PAX: citgo, Franky, frasier, Gutter Guard, Roulette, soft_pretzel FNGs: None COUNT: 7 Great conversation with the guys this morning. A few topics covered: what does Gods voice sound like when talking to you, how to be a better parent, how to be a better friend, importance of goals and thoughts on various seasons of life. Great start to the day!
Looking forward to wrapping up the book next Tuesday.

Why am I leaking…

Date: 2025-06-24 AO: bagpipe Q: Roulette PAX: F3 Elsa, wildturkey, taggart, Pepsi, Emoji, Blue Tent, Hawkeye FNGs: None COUNT: 8 WARMUP: Mosey to the Courtyard parking lot, SSH, Windmill, Plank, runners/calf stretch THE THANG: Stations around the lake 10x wall squats 10x Dips 10x Decline merkins Mosey to the next station 10x step-ups 10x Dips 10x Decline Diamond Merkins Mosey to the next 20x flutter 20x Big boys 30 sec leg hold
Mosey to the rock pile for Catch me if you can Pick a rock and partner up Guy with the rock rifle carries around the lake, other partner does 5 burpees then runs for the rock… repeato around the lake When finished, go back for the six and do some more burpees… fun
Reverse order stations around the lake, Mary 10x 10x 10x you get the idea
Flag carrier back home, then some plank into stretch to wrap it up MARY: Always ANNOUNCEMENTS: BRR Helene fund raiser Aug. 2, run/ruck/walk if you want a t-shirt sign up this week. COT: Gratitude for the opportunity to be better men, share in fellowship, and to be present. Safety and comfort for those in areas of conflict around the World.

Excess Recovery

Date: 2025-06-23 AO: swole Q: flipper PAX: Unplugged, Uncle Leo, flipper, voodoo, Kodak, Emoji, ickey_shuffle FNGs: None COUNT: 7 Good to see Kodak back, though after learning of 2 other Kodaks in A51 we renamed to Kodak. ickey_shuffle came back, and Emoji survived bees invading his tailgate. voodoo returned from his globe trotting ways while the stretch brothers got there early in order to make the rest of us look like immobile slobs
WARMUP: Synovials, Flippers Heavy Bell Circuit, prying squat THE THANG: the spreadsheet called for E2MOM 5 snatches by 12… we threw in 8 belkins since 120 seconds was excessive recovery. Quick two hand EMOM of swing, high pull, clean, squat, press w/ increase of reps every minute MARY: boat canoe, flute bridge, elbow plank ANNOUNCEMENTS: horsey half COT: YHC took us out

Is this your parent’s playlist?

Date: 2025-06-23 AO: firestarter Q: Starch PAX: Hawkeye, madison, Point Break, war_eagle, wildturkey, Maestro, Melons FNGs: None COUNT: 8 WARMUP: What a morning. It was a tough out there with the heat and humidity, but 8 of us put in good work and had some decent mumblechatter along the way. Be sure to stay hydrated out there – it’s only getting hotter, and we have a lot of CSAUPs on the horizon.
It was great to have a guest, Maestro, who’s in town for a relative’s graduation.
Started with a mosey to the stairs and a quick warm up of SSH Imperial Walkers Merkins Runners stretch Mountain climbers
THE THANG: Partner up – 1 partner runs the stairs while the other does a workout. 3 rounds of: Wall sit Plank American Hammers and Flutters
We lost madison at this point to a tweaked calf, but he stuck around to ice it and put in some work. Heal up man!
Did 2 rounds of the following at the playground. We did a lap around the Jeni’s loop after each functional area:
Chest/tricep – 15 reps each – Derkins – Dips – Merkins – Carolina Dry docks
Legs – 20 reps each or 10 each leg – Split squats – Lunges – Squats – Step ups
Abs – 20 reps each – Heels to Heaven – American hammers – LBCs – Flutter kicks
Hawkeye appreciated the playlist (mostly 70s and 80s rock) and showed us the inverted plank. I’ll be using that in a future Q
madison kept it up with some Mary while elevating and I ont his calf. Man’s a beast.
Maestro shows up after being up a lot of the night with his 4-year-old. Mad respect for him posting
Was great to meet Melons this morning. I need to hear the story about that name sometime soon.
Point Break out in the work and was really quick on the laps. Always good to see you
war_eagle showed up a tad late, but he found us pretty quickly once we started our stair work. Glad you found us
wildturkey kept anticipating what was next and got it mostly right. He added in some burpees to get back up to speed after his Scottish adventures.
MARY: With 5 minutes on the clock, we stretched it out and wrapped up with a 47 second wall sit
ANNOUNCEMENTS: Horsey 1/2 marathon Mountain Rumble Ultra 5k
COT: Pray for peace in our lives and in the world.

Benny Hill to Old Spice

Date: 2025-06-20 AO: mountain-goat Q: Insomniac PAX: Watchita, Spammer, Pele, slim_fast, mallcop, jello, sledge, fleetwood, drano, Insomniac, gullah, Preston (Swiftie) FNGs: 1 Preston (Swiftie) COUNT: 12 WARMUP: Having given up on my latest attempt at a “Virtual Q”, yhc led a rowdy but able crowd into the gloom at Rounding Run Nexus. After some shin/calf stretches, opening and closing of gates, and a few toy soldiers, the raging throng was unleashed upon the sleepy nooks of Downs Grant. THE THANG: Run hard (~70%) up Benny Hill, then recover down and around Old Spice loop. Repeat amrap. Despite the cryptic and coded directions rendered by the recently conscious Q, @Slimfast didn’t let his orientation get in the way of leading a threesome (incl. @Wachita and fleetwood) out of the nether regions. Turns out Old Spice loop isn’t as flat as memory would have it, so the recovery ended up being fairly rigorous. Spammer was content to modify as needed. MARY: So, who is this girl, “Mary”? ANNOUNCEMENTS: If you gave blood, you probably know it by now; if you missed it, don’t worry, as there will surely be more opportunities to drip some life for someone else. It was good to see drano again, as well as @wachita and his trademark prance 2 weeks in a row! COT: sledge led us to the Creator with all due gratitude and humidity… I mean humility. Consumption of coffee commenced.

Heat wins

Date: 2025-06-23 AO: soccer Q: Orange Whip PAX: Orange Whip, King, Level10, Brian D. Vessels,, Kellen Dargle, Mile High, Joshee10, Moondance, jrr_tolkien, Brody, Kalel, Pearce, Diego, Luca, Tormund FNGs: None COUNT: 18 Missing a few names I believe.
Just a terribly hot day. No relief. 2 separate water breaks which is unprecedented.
Shirts team scored 2 early goals then pinnies took over for the remainder of the morning.
King was unstoppable in the back.

Never to be seen and a FNG

Date: 2025-06-23 AO: dmz Q: Cheese Curd PAX: Cheese Curd, Bumper Sticker FNGs: 1 Bumper Sticker COUNT: 8 To be fair, I wasn’t the Q. But the metro guys won’t do a bb and most aren’t on A51 slack
So we did stuff today
I had a late start, but I did get to claim naming rights… bumper sticker. Welcome!
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

HillyMcHillHell

Date: 2025-06-23 AO: chubby-hubby Q: Orange Whip PAX: Horsehead, Spammer, Orange Whip, hoover FNGs: None COUNT: 4 No traditional Chubbys today as all 4 decided on hills. You could see the regret in each man’s face realizing that they didn’t even accomplish half of the race that is set on August 2nd.
Pray for the port o John to remain in place.
Hopefully we’re getting stronger each week but it’s hard to say because you feel terrible afterwards no matter what.
Hoover with the ruck sack today. No Oksana Baiul prancing around the hills today. Lots and lots of deer. 3 houses for sale for those of you who may want to train where you live. Just a weird neighborhood in general.

How many presses?!?

Date: 2025-06-21 AO: olympus Q: flipper PAX: taggart, Mountain Momma, Emoji FNGs: None COUNT: 4 At 0659 Emoji was worried he was gonna have to put up with me solo for 60 minutes, but he managed to delay the warmup sufficiently that Mountain Momma rolled in and saved him from certain peril. Thus the 3 of us started the workout and a wise taggart dodged the ABC complex by arriving at 0715. Where were Floyd, ickey_shuffle, Toto, The Worm and Wabbit? We wondered the same thing…
WARMUP: Synovials, heavy bell stuff: hamstring stretches fron and back. Side bends. Half squat rows. Hip openers: staggered stance toe touches and prying squat THE THANG: 7 minutes ABC EMOM 12 sets of 5 single arm snatches starting every 90 seconds (alternate arms) 3 X through of 2,3,5,10 double presses Heavy suitcases w/ 5 lawnmowers 2 times e/s MARY: boat/canoe, Flute Bridge, elbow plank ANNOUNCEMENTS: stupid horsey half COT: YHC took us out w/ the fine men of the rock

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