Miles 10-12
Date: 2025-05-27 AO: 3rdf-timekeeper Q: frasier PAX: F3 Elsa, Pepsi, Roulette, Franky, Hippie, bratwurst, das_boot, Gump, soft_pretzel FNGs: None COUNT: 10 bratwurst on Q next week for Miles 13-15. Special guest appearance!
Speed Work at SCMS
Date: 2025-05-27 AO: fast-twitch Q: slim_fast PAX: Benny, Spammer, slim_fast, Astro (Kyle Kirchhoff), Mr Brady, Joker, retread, voodoo FNGs: None COUNT: 8 Backblast posted on behalf of slimfast WARMUP: Veteran disclaimer by slim that we were headed to the track long way via backlot of raintree. Followed by quick dynamic stretching and instructions by slim once we got to the track THE THANG: 100 meters all you got followed by 3 minutes of recovery, 8 total rounds were completed. Long mosey recovery back the way we came around 6:05 MARY: none ANNOUNCEMENTS: ghost runner begins this week on Thursday 7:30 Launch Crunch parking lot with byob beers in the parking lot, blood drive i believe per Voodo is on June 20th. Check slack for details. COT: Slim Fast with the strong take out
Stairs
Date: 2025-05-27 AO: bagpipe Q: Cheese Curd PAX: Snuka, Roulette, F3 Elsa, wildturkey, madison, Starch FNGs: None COUNT: 7 WARMUP: head to the parking deck for some light stretching
THE THANG: was to run and hit all four 2 stair cases w/ 15 exercises at the top and the same 15 at the bottom.
Round 1: jump squats, wall maktar-jia (spelling) and flutters Round 2: Burpees, wall donkey kicks, box cutters Round 3: Dive Bomb Merkin, Reverse Lunge, heals to heaven Round 4: hand release merkin, monkey humper, LBC
We did pretty good just missing out on a one last hand release merkin set
MARY: yep
ANNOUNCEMENTS: blood drive
COT: great opportunity to lead, sorry, thought there were 4 stairwells. I only made us go in the stinky one once, you’re welcome.
Thanks Roulette for keeping an eye on the 6 madison almost made the whole workout Franky almost made it to the workout F3 Elsa may have found the one stairwell to intoxicating and bowed out early Snuka destroyed level one with those toxic fumes wildturkey was my nervous time keeper Starch trying to guess my plans today… almost!
Than
THE THANG: was to run and hit all four 2 stair cases w/ 15 exercises at the top and the same 15 at the bottom.
Round 1: jump squats, wall maktar-jia (spelling) and flutters Round 2: Burpees, wall donkey kicks, box cutters Round 3: Dive Bomb Merkin, Reverse Lunge, heals to heaven Round 4: hand release merkin, monkey humper, LBC
We did pretty good just missing out on a one last hand release merkin set
MARY: yep
ANNOUNCEMENTS: blood drive
COT: great opportunity to lead, sorry, thought there were 4 stairwells. I only made us go in the stinky one once, you’re welcome.
Thanks Roulette for keeping an eye on the 6 madison almost made the whole workout Franky almost made it to the workout F3 Elsa may have found the one stairwell to intoxicating and bowed out early Snuka destroyed level one with those toxic fumes wildturkey was my nervous time keeper Starch trying to guess my plans today… almost!
Than
Blakovery
Date: 2025-05-26 AO: blakovery Q: Polly PAX: bunker FNGs: None COUNT: 2 Two hit Rea up to the theater for a loop finding the new traffic circle and connecting back on a new road not sure the name of. Happy Memorial Day everyone.
Beginning of the End
Date: 2025-05-24 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, The Worm, flipper, Wabbit, Emoji FNGs: None COUNT: 7 Express version of the backblast today. Solid way to wrap-up The Grind with a punishing pair of AMQRAPs. Voodoo pushed YHC to go up in weight on a few reps (YHC’s shoulders will likely not be pleased with this choice tomorrow morning). The Worm continues to inspire us by posting strong. Flipper won the prize for guessing non-Led Zeppelin bands. Wabbit’s and MARTA’s mumblechatter kept us moving. And Emoji kept us all on task with a boy band at the end (hat tip Hoover). Let’s get into the 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) AMQRAP #1 (15 min.) · Cleans (5x) · Presses (5x) · Squats (5x) · Repeato w/ other arm 2) Pelosi Ladder & Rest 3) AMQRAP #2 (15 min.) · Swings (5x) · Thrusters (5x) · Rows (5x) · Repeato w/ other arm 4) Heavy Swings (20x) & Rest 5) Carries! · Single bell w/ several variations and calf raises at one point 6) Random EMOM (3 min.) · SLDL (6x e/s) · Reverse lunges (4x e/s) · Heavy swings (10x) MARY: Nope. ANNOUNCEMENTS: – Brew ruck literally happening now – Memorial Day convergence on 5/26 at 0700 – see Slack for details – Blood drive on 6/20 – mark your calendars! – Prayers for our brothers who are recovering or suffering silently. Praises for those who made the ultimate sacrifice for us to all enjoy freedom COT: Joined the men of The Rock for COT
Memorial Day – The Rock
Date: 2025-05-24 AO: the-rock Q: Alf PAX: Runstopper, Flatiron, Alf, Horsehead, double_e, ChickenWing, Circuit City, Snuka, ductwork, hoover, Tuna, prohibition, Limey FNGs: None COUNT: 13 WARMUP: Did this. In a circle THE THANG: bootcamp exercises. MARY: A bit at the end.
I got called out of the bullpen for this and happy to do it. Hope you get that back better gummy
This could be the 10th or so edition of the Day Zero/The Rock Memorial Day weekend workout. Might be my favorite workout each year. We stopped several times to read the Medal of Honor Citations of three heroic men who represent why we honor each year
First Lieutenant Vernon Joseph Baker U.S. Army WWII
Sergeant Alfredo “Freddy” Gonzalez U.S. Marine Corps Vietnam
Sergeant First Class Christopher Andrew Celiz U.S. Army Afghanistan
Thanks to hoover and Flatiron for sharing the readings.
We finished with 100 burpees in silence at the flag and the Pledge of Allegiance.
Enjoy the long weekend men.
ductwork with the take out prayer.
I got called out of the bullpen for this and happy to do it. Hope you get that back better gummy
This could be the 10th or so edition of the Day Zero/The Rock Memorial Day weekend workout. Might be my favorite workout each year. We stopped several times to read the Medal of Honor Citations of three heroic men who represent why we honor each year
First Lieutenant Vernon Joseph Baker U.S. Army WWII
Sergeant Alfredo “Freddy” Gonzalez U.S. Marine Corps Vietnam
Sergeant First Class Christopher Andrew Celiz U.S. Army Afghanistan
Thanks to hoover and Flatiron for sharing the readings.
We finished with 100 burpees in silence at the flag and the Pledge of Allegiance.
Enjoy the long weekend men.
ductwork with the take out prayer.
Think of a destination and figure out the route
Date: 2025-05-24 AO: _sob Q: Cheese Curd PAX: Moth, Brisket, teddyf3 FNGs: None COUNT: 4 WARMUP: preruck for 1 of us
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
Where is Everyone?!
Date: 2025-05-24 AO: davinci Q: C3P0 PAX: Johnny 5, T1000 FNGs: None COUNT: 3 WARMUP: start 3 minutes late & have easy mosey until we find the other guys THE THANG: after 25 minutes were at playground by Franky s neighborhood & half the workout is past, still no sign of finding the other guys, so we do 3 rounds of 3 circuit of 3 pull-ups, with merkins & supine rows with swingset. Mosey some more. Find our way to playground in Blakeney & do another 3 round circuit of the same exercises. Still no one to be found. Easy mosey for the last 15 minutes. I insist we keep moving until we see the other guys coming back to COT. Circling Best Buy for the second time I vaguely remember seeing post from Palmolive that he wasn’t feeling well and maybe they should converge.with Stonehenge. MARY: each pax (all 3 of us) called exercise to wrap it up: 20x; big boy, box cutters,Freddy Mercury & MC ANNOUNCEMENTS: brewruck later today COT: thanks for good morning with my 2.0s & my last weekend with both of them for a couple of months as T1000 is returning to Raleigh for research work later this week 😥.
I hate to punch down
Date: 2025-05-23 AO: ufo-ultimatefriz Q: MARTA PAX: Yeti, smokey, Shank, Wu Tang is for the children, David Baker, Paris, Steve Hall, MARTA, Situation, Toad, Pink eye, bullystick FNGs: None COUNT: 12 A low effort blast today…
The Thang Donuts and coffee were not enough to bring out numbers on the eve of memorial day weekend. Either babies were being born or travel was afoot but numbers looked grim. Fortunately,The PAX trickled in slowly and the lights were on. Yeti attempted his now common tomfoolery until the law was set to kept him.and Shank apart. The group welcomed back young @bullystick having ditched the bike with his new drivers license.
The game was off and pink effectively gave yellow 4 points out of the gate. Whether it were bad throws or @bullystick refusing to throw to Shank for the first half of the game.. it was as dismal the commentary on the game. Yellow led by Steve Hall and 41 years of experience over bully just out hustled Pink across a wide open less crowded field. Fly with me baited and beat bully like a red headed step child on deep cuts all morning until Paris was forced to intervene. Pink eventually fought back to bring it to be down 1 but traded points throughout the rest of the game to win. Yellows patient offence prevailed. Only highlight of the game for Pink was deep throws to Paris and his sweet socks.
Coffee and donuts was a hit. Put in your request to fresh on what donut you desire next month. Over coffee I discover what many may have already now.. bullystick is Fly with mes nephew… so the beatdown is a family affair that can be held over his head at the holiday cookout.
COT Prayers for new fathers
Pink- 12 Shank Paris Marta Toad Wutang Bullystick
Yellow- 14 Yeti Fresh meat Fly with me Smokey Pink eye Sitch
The Thang Donuts and coffee were not enough to bring out numbers on the eve of memorial day weekend. Either babies were being born or travel was afoot but numbers looked grim. Fortunately,The PAX trickled in slowly and the lights were on. Yeti attempted his now common tomfoolery until the law was set to kept him.and Shank apart. The group welcomed back young @bullystick having ditched the bike with his new drivers license.
The game was off and pink effectively gave yellow 4 points out of the gate. Whether it were bad throws or @bullystick refusing to throw to Shank for the first half of the game.. it was as dismal the commentary on the game. Yellow led by Steve Hall and 41 years of experience over bully just out hustled Pink across a wide open less crowded field. Fly with me baited and beat bully like a red headed step child on deep cuts all morning until Paris was forced to intervene. Pink eventually fought back to bring it to be down 1 but traded points throughout the rest of the game to win. Yellows patient offence prevailed. Only highlight of the game for Pink was deep throws to Paris and his sweet socks.
Coffee and donuts was a hit. Put in your request to fresh on what donut you desire next month. Over coffee I discover what many may have already now.. bullystick is Fly with mes nephew… so the beatdown is a family affair that can be held over his head at the holiday cookout.
COT Prayers for new fathers
Pink- 12 Shank Paris Marta Toad Wutang Bullystick
Yellow- 14 Yeti Fresh meat Fly with me Smokey Pink eye Sitch
runnin’ with the deer
Date: 2025-05-23 AO: mountain-goat Q: fleetwood PAX: slim_fast, retread, wildturkey, lois, sledge, Pele FNGs: None COUNT: 7 WARMUP: Run to Raintree followed by dynamic exercise THE THANG: out n back Raintree to Four mi. Creek and back. Heards of deer were plentiful but never outran the goats. All made it back to COT on time. MARY: na ANNOUNCEMENTS: BrewRuck tomorrow COT: Q