Back to the Basics
Date: 2025-05-07 AO: anvil Q: lex_luthor PAX: Mildew, puddin_pop, Point Break, lex_luthor FNGs: None COUNT: 4 Worked the driveway entrance hard today 3 rounds with partners – 100 merkins, 200 squats and 120ish glute bridge to sit up 5 rounds of 15x shoulder tap merkins and 20x lunges Kept is simple but I am already feeling it.
Still grinding
Date: 2025-05-07 AO: meathead Q: voodoo PAX: MARTA, Uncle Leo, high_tide, voodoo, Unplugged FNGs: None COUNT: 5 Five pax posted on a cool morning at Calvary today. The plan was to compete Workout 2 of Week 4 of The Grind program. It’s Wednesday, so that means doubles.
WARMUP: SSH x 20 IC 10 swings IW x 10 IC 10 swings Sharon Towers x 10 IC Prying squats x 2
THE THANG: AMQRAP 1 (doubles): 4 Clean & Press 4 squats 5 merkins
Static double holds: :20 waiter, :20 racked, :20 farmer. 1:00 rest then repeato.
AMQRAP 2 (doubles): 4 swings 5 deadlifts 4 renegade rows (2 per side)
MARY: pax take turns on the ab wheels (5 roll outs) while other pax plank it up
ANNOUNCEMENTS: Brewruck 5/24 (get signed up!), blood drive on 6/4, and Kirby has a 5k a day challenge running in May if you want to join.
COT: Unplugged took out the combined Meathead and Anvil pax and we all prayed for those of us with kids coming home from college.
WARMUP: SSH x 20 IC 10 swings IW x 10 IC 10 swings Sharon Towers x 10 IC Prying squats x 2
THE THANG: AMQRAP 1 (doubles): 4 Clean & Press 4 squats 5 merkins
Static double holds: :20 waiter, :20 racked, :20 farmer. 1:00 rest then repeato.
AMQRAP 2 (doubles): 4 swings 5 deadlifts 4 renegade rows (2 per side)
MARY: pax take turns on the ab wheels (5 roll outs) while other pax plank it up
ANNOUNCEMENTS: Brewruck 5/24 (get signed up!), blood drive on 6/4, and Kirby has a 5k a day challenge running in May if you want to join.
COT: Unplugged took out the combined Meathead and Anvil pax and we all prayed for those of us with kids coming home from college.
Ruck/Sandbag 5k History
Date: 2025-05-07 AO: sacs Q: wildturkey PAX: hoover, Cheese Curd, Roulette, Starch, Hippie FNGs: None COUNT: 6 May 7th, let’s look at some historical events that happened on this date: * 1824: Ludwig van Beethoven’s Symphony No. 9 premiered in Vienna, Austria. This iconic piece includes the “Ode to Joy” in its final movement. * 1840: The Great Natchez Tornado struck Natchez, Mississippi, resulting in significant loss of life. * 1915: During World War I, a German U-boat sank the British ocean liner RMS Lusitania, killing nearly 1,200 people, including many Americans. This event significantly influenced public opinion in the United States and contributed to the country’s eventual entry into the war. * 1945: Germany unconditionally surrendered to the Allied forces, marking the end of World War II in Europe (V-E Day). * 1946: The Sony Corporation was founded in Tokyo, Japan. It was initially called Tokyo Telecommunications Engineering Corporation. * 1954: Roger Bannister became the first person to run a mile in under four minutes, achieving the feat in Oxford, England. * 1999: Nancy Mace became the first woman to graduate from The Citadel, a military college in Charleston, South Carolina. * 2000: Vladimir Putin was inaugurated as President of Russia for the first time. 2025 – The boys of SACS complete the ruck/sandbag 5k.
COT: The Inferno race, Brew Ruck
COT: The Inferno race, Brew Ruck
Wheelchairs and Hearing Cones
Date: 2025-05-07 AO: backblasts Q: poptart PAX: Alf, rachel, Horsehead, mcgee, O’Tannenbaum, Benny, Christmas, double_e FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
humps for hump day
Date: 2025-05-07 AO: the-maul Q: wingman PAX: kirby, Odd Job, super trooper, patent_pending, Franky, Brexit, Taco_Stand, wingman, midriff FNGs: None COUNT: 9 Classic warmup Head to the church Grab a rock 10 curls 10 presses 10 tricep extension 10 bet over rows Lap around the church – Alternate merkins, squats. Repeat rock exercises Lap. – Alternate jump squats and lbc Repeat rock excercises Lap – Alternate mountain climbers, dolly Run toward home – Side shuffle – Karaoke 2 min of Mary 1 min plank
Complete the TPS Reports and MYAM spreadsheet
Date: 2025-05-06 AO: bagpipe Q: madison PAX: Starch, kirby, Pilgrim, Franky, F3 Elsa, strange_brew, turkey_leg, wildturkey, madison, Hawkeye, 0 FNGs: 1 0 COUNT: 11 Side straddle hop x 20 Imperial walker x 20 Low slow squats x 15 Mountain climbers x 15 Runners stretch Michael Phelps x 10
Mosey to the pond & separate into 2 groups Group 1 does called exercise while group 2 runs to opposite side of pond and does different set of MYAM exercises. Ally reps OYO. When completed, run to opposite side for other exercises.
Station1 5 burpees 20 big boys 20 merkins 20 squats
Station 2 5 burpees 20 flutter 10 derkins 10 step ups each leg
The goal was to get 5 rounds in to complete the exercises on the Move Your A$$ May spreadsheet. We got in 3 with some finishing the 4th round before COT with Swift.
Good to see Stranger Brew coming back to the gloom. Kotters! Elsa was dressed for May and not February. The others kept doing what they do — killing it week after week. Keep up the good work boys!
Memorial Day Brew Ruck and Waxhaw Murph in Ft Mill are on the calendar. Check slack for more details.
Mosey to the pond & separate into 2 groups Group 1 does called exercise while group 2 runs to opposite side of pond and does different set of MYAM exercises. Ally reps OYO. When completed, run to opposite side for other exercises.
Station1 5 burpees 20 big boys 20 merkins 20 squats
Station 2 5 burpees 20 flutter 10 derkins 10 step ups each leg
The goal was to get 5 rounds in to complete the exercises on the Move Your A$$ May spreadsheet. We got in 3 with some finishing the 4th round before COT with Swift.
Good to see Stranger Brew coming back to the gloom. Kotters! Elsa was dressed for May and not February. The others kept doing what they do — killing it week after week. Keep up the good work boys!
Memorial Day Brew Ruck and Waxhaw Murph in Ft Mill are on the calendar. Check slack for more details.
6 hundos
Date: 2025-05-06 AO: run Q: citgo PAX: das_boot, wildturkey, frasier, fire_hazard, drive_by, @wolverine @moth @brisket @fleetwood FNGs: None COUNT: 7 WARMUP: THE THANG: 8x 600s at 5k-10k pace on Upper Ave with 2 min recovery. Nice cool morning made for fast :fire: intervals. Great group out today! (I’ll try to remember cones next time!) MARY: ANNOUNCEMENTS: COT:
2 FNGs for the Win
Date: 2025-05-06 AO: falcon-crest Q: Mikeoelz PAX: puddin_pop, Bootlegger, Emoji, Mikeoelz, Lemond, Magic FNGs: 2 Lemond, Magic COUNT: 7 WARMUP: yep THE THANG: yep MARY: yep ANNOUNCEMENTS: none COT: Puddin
If you want creativity, you’ll have to double my salary
Date: 2025-05-06 AO: fast-twitch Q: voodoo PAX: flipper, Astro (Kyle Kirchhoff), Benny, Alf, hairball, deep_dish, jet_fuel, marge, retread, voodoo, ductwork FNGs: None COUNT: 11 It was a cool, crisp morning outside of the Arboretum ABC store. 11 of south Charlotte’s finest runners had assembled for an original, exciting, never-before-seen route. Unfortunately, they got the Donut Run South loop. :man-shrugging:
WARMUP: running
THE THANG: more running
MARY: also running
ANNOUNCEMENTS: Brewruck on 5/24, Kirby’s crazy 5K per day in May challenge, and a June blood drive.
COT: thanks to Astro for the takeout. Prayers for Marge and his family as they say goodbye to their pup today.
WARMUP: running
THE THANG: more running
MARY: also running
ANNOUNCEMENTS: Brewruck on 5/24, Kirby’s crazy 5K per day in May challenge, and a June blood drive.
COT: thanks to Astro for the takeout. Prayers for Marge and his family as they say goodbye to their pup today.