I Want My Four Miles
Date: 2025-05-23 AO: the-brave Q: wingman PAX: fire_hazard, Franky, Hippie, wingman FNGs: None COUNT: 4 WARMUP: – SSH – took Hippie 2 tries to get in sync. #rusty – Windmill (wingmans) – IW – Potato Pickers (crowd-pleaser and Hippie favorite. – Some light stretching… THE THANG: Up the deck, 5 merkins, 5 squats, alternating at the bottom of each ramp. At the top wall squats and air presses, flutters.
Down the stars and lets run to the hotel corner. 15 Flutters Run to the school: – 2 sets – 10 pullups – 20 dips Run back to corner – 10 Flutter Bridge Sits with air presses – i think this was 50, but dont let Franky sit next to the Q. He is as bad as Rousey on this one excercise alone and will throw you off #tunehimout At upper Avenue YHC let everyone know audibly :dash: that the next 25 minutes could be bad :shit: . Advice and wipes :roll_of_paper: were offered. – 5 merkins – 5 squats – Alternate the above at each BIG light. At the corner we paused for more Flutter At the bridge Franky remined us again how bad he is at counting air-presses Run to the 4-corners of Ballantyne – Flutters 10 minutes to get home and a mile to GO. – stop for merkins and squats along the way. 30s late and 4.3 miles. no :shit:, 4 miles :dollar: achieved.
MARY: – flutters 100, 200, 300, depends on how you count, ask Franky i think 1=6 ANNOUNCEMENTS: – Panera – There is always a panera :coffee: break after the brave. – Coffeteria is now available M-S. – brewruck – tomorrow @11a. see channel for details COT: – Thankful for the group of dudes who push each other mentally and physically. I am better because of you.
Down the stars and lets run to the hotel corner. 15 Flutters Run to the school: – 2 sets – 10 pullups – 20 dips Run back to corner – 10 Flutter Bridge Sits with air presses – i think this was 50, but dont let Franky sit next to the Q. He is as bad as Rousey on this one excercise alone and will throw you off #tunehimout At upper Avenue YHC let everyone know audibly :dash: that the next 25 minutes could be bad :shit: . Advice and wipes :roll_of_paper: were offered. – 5 merkins – 5 squats – Alternate the above at each BIG light. At the corner we paused for more Flutter At the bridge Franky remined us again how bad he is at counting air-presses Run to the 4-corners of Ballantyne – Flutters 10 minutes to get home and a mile to GO. – stop for merkins and squats along the way. 30s late and 4.3 miles. no :shit:, 4 miles :dollar: achieved.
MARY: – flutters 100, 200, 300, depends on how you count, ask Franky i think 1=6 ANNOUNCEMENTS: – Panera – There is always a panera :coffee: break after the brave. – Coffeteria is now available M-S. – brewruck – tomorrow @11a. see channel for details COT: – Thankful for the group of dudes who push each other mentally and physically. I am better because of you.
Quad Blaster
Date: 2025-05-23 AO: scars Q: Roulette PAX: Odd Job, F3 Elsa, taggart, kirby, Pepsi, madison, Bublé FNGs: None COUNT: 7 WARMUP: Mumble chatter, something about wingman kids not noticing that sculped a mustache while shaving THE THANG: YHC planned a 5k through the hills of Ballantyne CC, we did all the hills backward to blast those quads taggart & F3 Elsa are absolutely crushing it, the gains are visible Bublé stepped up the weight for today, solid work madison left us in the dust near the end Odd Job is now a seafaring captain kirby felt it in his plums MARY: it’s a thing, but not today ANNOUNCEMENTS: Brewruck tomorrow 11am, see brewruck be there COT: Hippie had the inspiration to take us out
Broken Toe
Date: 2025-05-23 AO: centurion Q: Emoji PAX: snowflake, Point Break, Erin Brokavich, Circuit City FNGs: None COUNT: 5 Warm-Up in cadence: • Big Arm Circles x 10 • Small Arm Circles x 10 • Reverse Big Arm Circles x 10 • Reverse Small Arm Circles x 10 • Imperial Walkers • SSH • Spider Man Merkins • Monkey Humpers • Three-position, one-leg squats 5x5x5 other leg back, other leg parallel, other leg out front • 100 Freddie Mercuries: 10 fast, 10 slow, 10 fast
The Thang Partner Bear Crawl – Mosey to bottom of parking garage, say hello to Stewart Partner 1 run up full length to end of deck, partner 2 bear crawl up, partner 1 run down to switch w/ partner 2 continue till everyone reaches top
Mosey to top of parking deck- watch sunrise B.A.M.S. • 10 burpees 10 air squats 10 merkins 10 big boy Sit-ups • 9 burpees 9 air squats 9 merkins 9 big boy Sit-ups • 8 burpees 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to 1 of each
Mosey to bottom of parking deck, partner 1 on their 6, grab iron fence above head • Partner 1 – heels to Heaven grabbing fence, Partner 2 run stairs to top of parking garage – switch • Partner 1 – alternating LBCs & Amer. Hammers, Partner 2 run stairs to top of parking garage – switch
Mosey to Walsh Blvd, line up on side fence –in cadence: • Only 1 finger each hand on fence for balance – 20 calf raises • 20 supine pull ups • Only 1 finger each hand on fence for balance – 10 calf raises • 10 supine pull ups
Mosey to Brick Circle, Charlotte Catholic High School • 20 dips • 20 incline merkins • Repeat
Mosey back to launch Mary- flutters, etc… plank final 45 seconds Snowflake took us out Announcements: Brew Ruck tomorrow: Sat. May 24: 11:00am Starting Point: maps.app.goo.gl/UL4mgk9vaQA8TSBk6, end point: maps.app.goo.gl/YiecZ1am8gQ1iVnH6 3.1 miles, 6 breweries, 0 beatdowns Sign up sheet: docs.google.com/spreadsheets/d/1D-4iq301iCTj7TuQUECq4sRYM467P5RVb9lv1o6egRs/edit?gid=634347005#gid=634347005 Comon, it’ll be fun.
COT: Didn’t feel my broken toe except the first 5 min, and after the workout. Erin Brockovich hates B.A.M.S. and bear crawls. Wish I knew that before the workout. Prayers and Praises – Preschool’s second surgery appears to have done the trick, The Worm’s recovery!
The Thang Partner Bear Crawl – Mosey to bottom of parking garage, say hello to Stewart Partner 1 run up full length to end of deck, partner 2 bear crawl up, partner 1 run down to switch w/ partner 2 continue till everyone reaches top
Mosey to top of parking deck- watch sunrise B.A.M.S. • 10 burpees 10 air squats 10 merkins 10 big boy Sit-ups • 9 burpees 9 air squats 9 merkins 9 big boy Sit-ups • 8 burpees 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to 1 of each
Mosey to bottom of parking deck, partner 1 on their 6, grab iron fence above head • Partner 1 – heels to Heaven grabbing fence, Partner 2 run stairs to top of parking garage – switch • Partner 1 – alternating LBCs & Amer. Hammers, Partner 2 run stairs to top of parking garage – switch
Mosey to Walsh Blvd, line up on side fence –in cadence: • Only 1 finger each hand on fence for balance – 20 calf raises • 20 supine pull ups • Only 1 finger each hand on fence for balance – 10 calf raises • 10 supine pull ups
Mosey to Brick Circle, Charlotte Catholic High School • 20 dips • 20 incline merkins • Repeat
Mosey back to launch Mary- flutters, etc… plank final 45 seconds Snowflake took us out Announcements: Brew Ruck tomorrow: Sat. May 24: 11:00am Starting Point: maps.app.goo.gl/UL4mgk9vaQA8TSBk6, end point: maps.app.goo.gl/YiecZ1am8gQ1iVnH6 3.1 miles, 6 breweries, 0 beatdowns Sign up sheet: docs.google.com/spreadsheets/d/1D-4iq301iCTj7TuQUECq4sRYM467P5RVb9lv1o6egRs/edit?gid=634347005#gid=634347005 Comon, it’ll be fun.
COT: Didn’t feel my broken toe except the first 5 min, and after the workout. Erin Brockovich hates B.A.M.S. and bear crawls. Wish I knew that before the workout. Prayers and Praises – Preschool’s second surgery appears to have done the trick, The Worm’s recovery!
We start on time
Date: 2025-05-23 AO: joust Q: Cheese Curd PAX: ductwork, puddin_pop, O’Tannenbaum, marge, Header, Limy FNGs: None COUNT: 7 WARMUP: 5:30 we took off… well some of us
THE THANG: headed to the stairs, then to the track, to the big hill, back to the stairs and done. 2 triple nickels sprinkled in
MARY: yes we did
ANNOUNCEMENTS: brew ruck
COT: Header almost took a header on probably the flattest and softest surface in F3. Heal up brother
Great seeing everyone. Sorry, not sorry about taking off at 5:30 promptly. Start on time, end on time.
OT always finds us!
THE THANG: headed to the stairs, then to the track, to the big hill, back to the stairs and done. 2 triple nickels sprinkled in
MARY: yes we did
ANNOUNCEMENTS: brew ruck
COT: Header almost took a header on probably the flattest and softest surface in F3. Heal up brother
Great seeing everyone. Sorry, not sorry about taking off at 5:30 promptly. Start on time, end on time.
OT always finds us!
New roads
Date: 2025-05-22 AO: run Q: flipper PAX: hairball, frasier, retread, flipper FNGs: None COUNT: 4 WARMUP: hairball preran THE THANG: small crew so Hairball suggested we check out the new section of greenway between Johnston and 51, only catch is it’s not open yet. We explored anyways and got to run about half a mile on a boardwalk where the boards weren’t attached yet… it was a little dodgy but kind fun nonetheless. Also nobody died or got arrested COT: YHC took us out
SportsPlex Loop
Date: 2025-05-22 AO: sparta Q: ductwork PAX: Full House, Orange Whip, jet_fuel, deep_dish, marge, Keystone, Mint chip, ductwork FNGs: None COUNT: 8 WARMUP: 1 mile jaunt towards the SportsPlex through a very active early morning Matthews complete with cops, road closures, emergency spectrum repairs and a random sports car blocking the sidewalk IWs, Sharon Towers and Runner’s Stretch at the Midway apartments
THE THANG: Continue towards Bowlero and enter into the SportsPlex for additional mileage and a stop for an uphill triple nickel in the parking lot (merkins & squats) Run to the far exit and hit the curb for 10 Mike Tysons in cadence Turn towards Matthews on that shady little street with a stop at the tracks for Mary (Freddy, Flutter, American Hammer, Dolly), and a cracking voice. According to jet_fuel YHC’s :peanuts: have finally dropped. Only took 50 years. Keep moving to the library and another Triple Nickel (CDDs and Squats) Finally onto the launch to meet up with Peak 51 and mosey to the end of the parking lot and back.
Great group of guys out there this morning. Good pace, lots of mumblechatter (especially about Clemson), and 5.3 miles completed.
MARY: Midway through the weinke
ANNOUNCEMENTS: Brewruck
COT: Slim Fast with the strong takeout. Prayers for Mile High and his wife, and Sensei and his trip to NJ for a service dog
THE THANG: Continue towards Bowlero and enter into the SportsPlex for additional mileage and a stop for an uphill triple nickel in the parking lot (merkins & squats) Run to the far exit and hit the curb for 10 Mike Tysons in cadence Turn towards Matthews on that shady little street with a stop at the tracks for Mary (Freddy, Flutter, American Hammer, Dolly), and a cracking voice. According to jet_fuel YHC’s :peanuts: have finally dropped. Only took 50 years. Keep moving to the library and another Triple Nickel (CDDs and Squats) Finally onto the launch to meet up with Peak 51 and mosey to the end of the parking lot and back.
Great group of guys out there this morning. Good pace, lots of mumblechatter (especially about Clemson), and 5.3 miles completed.
MARY: Midway through the weinke
ANNOUNCEMENTS: Brewruck
COT: Slim Fast with the strong takeout. Prayers for Mile High and his wife, and Sensei and his trip to NJ for a service dog
Furry, Twitching Legs
Date: 2025-05-22 AO: _area-51 Q: Moth PAX: Bombay, Brisket, shrinkwrap, Cooter2, RumpRoast FNGs: None COUNT: 6 WARMUP: A classic warmup that ToeJam would approve of.
THE THANG: 8x200m runs, each broken up by 3 different exercises (Reps: 20 upper, 20 lower, 30 core). Rounds 1,2 Air squats, Hand Release Merkins, American Hammers Rounds 3,4 FWD Lunges, Dry Docks, Flutters Rounds 5,6 Jack Squats, Wide Grip Merkins, LBCs Rounds 7,8 Reverse Lunges, Scorpion Dry Docks, Freddie Mercuries
MARY: Heels to Heaven, Box Cutters, Back Scratchers, Frog legs? (ask @RumpRoast), Toe Tap Sit Ups, Big Boy Sit Ups!
ANNOUNCEMENTS: None
THE THANG: 8x200m runs, each broken up by 3 different exercises (Reps: 20 upper, 20 lower, 30 core). Rounds 1,2 Air squats, Hand Release Merkins, American Hammers Rounds 3,4 FWD Lunges, Dry Docks, Flutters Rounds 5,6 Jack Squats, Wide Grip Merkins, LBCs Rounds 7,8 Reverse Lunges, Scorpion Dry Docks, Freddie Mercuries
MARY: Heels to Heaven, Box Cutters, Back Scratchers, Frog legs? (ask @RumpRoast), Toe Tap Sit Ups, Big Boy Sit Ups!
ANNOUNCEMENTS: None
Franky’s on the fives…….
Date: 2025-05-22 AO: the-phoenix Q: Franky PAX: Hawkeye, kirby, Roulette, wildturkey, taggart FNGs: None COUNT: 6 WARMUP: a few SSHs, imperial walkers, and windmills before taking off THE THANG: timer is set for 5 minutes ….. keep running ….. when the timer goes off: 20 merkins, 20 flutters, and 20 squats ……. Keep repeating 5 times. Total: 3.2 miles, 100 merkins, 100 flutters, and 100 squats. MARY: a few crowd favorites ANNOUNCEMENTS: brew ruck is tomorrow. Let’s go! COT:
Big Sunday blowout 🤯
Date: 2025-05-18 AO: soccer Q: Orange Whip PAX: Kellen Dargle, National Treasure, Orange Whip, f3-simba, jrr_tolkien, Brian D. Vessels,, Jose Varela, Joshee10, Tom Young, Christmas, Mile High, lex_luthor, King, King, Kalel, Brody, Tormund, Jeff, several 2.0s FNGs: None COUNT: 22 Had to run 2 separate games with the big burst of people Sunday. Gotta love it.
Double the Pleasure, Double Fun
Date: 2025-05-21 AO: meathead Q: flipper PAX: Uncle Leo, Emoji, high_tide, flipper, Toto FNGs: None COUNT: 5 That’s the hate-mint of the statement of double day. Final doubles day of the grind came and went and gainz were had.
WARMUP: the usual stuff THE THANG: 2 AMCRAPS each 15 minutes long featuring presses, squats, deadlifts, swings, lions, tigers and bears oh my MARY: some marching holds at the end ANNOUNCEMENTS: brew ruck, blood drive, Memorial Day convergence at Calvary 0700 COT: Shared with Anvil
WARMUP: the usual stuff THE THANG: 2 AMCRAPS each 15 minutes long featuring presses, squats, deadlifts, swings, lions, tigers and bears oh my MARY: some marching holds at the end ANNOUNCEMENTS: brew ruck, blood drive, Memorial Day convergence at Calvary 0700 COT: Shared with Anvil