Rock Pile Shimmy

Rock Pile Shimmy

Date: 2025-05-09 AO: the-brave Q: Hippie PAX: midriff, frasier, Eleanor, fire_hazard, soft_pretzel, teddyf3 FNGs: None COUNT: 7 WARMUP: Mtn Climbers and 2 sets of Potato pickers; wingman you would have loved the warm up, we missed you today.
THE THANG: to the murderhorn for the rock pile. 3 set of 10 for three exercises: goblet squat, overhead press; weighted flutters
Then to St Matthews for triple nickel on the Drag Strip part of the parking lot. Carolina Dry Docks and Sister Mary Catherine on the ends
Needed to skip over St Matthews rock pile to get back in time so we returned to Murder Horn rock pile for the same exercises
Added more flutters than planned to make sure we could hit multiple kirby spreadsheet items.
Shout outs: teddyf3 for finishing the run strong. Eleanor for 2 weeks in a row; glad you’re back. midriff brought the energy as always and no matter what. frasier who never leaves a man behind. fire_hazard for the kind reminder that “in cadence” does not equal “on my down”. And soft_pretzel for best performance up the Murder Horn.
MARY: plank, flutters ANNOUNCEMENTS: COT: midriff thankful for the PAX. Pepsi showed up late but we were grateful for his appearance.

Surprise we’re running hills!

Date: 2025-05-09 AO: mountain-goat Q: fleetwood PAX: retread, Spammer, gullah, wildturkey, Benny, kilowatt, sledge, Pele FNGs: None COUNT: 9 WARMUP: 1.5mi out on Rea THE THANG: Out n’ back was promised and delivered w/no rain in sight! The only twist was Five Knoll hill repeats included. Heading out (with a few groans heard) we completed the long warm up. Dynamic exercises at base of Five Knolls Dr hill. Plan was easy… Charge up the hill 4 to5 times as fast as possible and recover back down. Exit neighborhood @5:55. All survived and made it back on time, a few adjusted length as needed. All walkers made COT on time. MARY: n/a ANNOUNCEMENTS: Memorial day weekend Brew Ruck COT: Q

is it a tree or a rock

Date: 2025-05-09 AO: scars Q: kirby PAX: Roulette, Starch, Franky, F3 Elsa, Walkman FNGs: 1 Walkman COUNT: 5 WARMUP: Kinda THE THANG: Rolled to second entrance of Kensington hit 2 hills and did one in reverse. Quads wobbly we left and went to the base of the murder horn. Came back up and Elsa shuffled the hill. Great to see the progress. Brought my Brother in law out and he enjoyed it. Starch did his typical aggressive weight in the pack. Franky had coffee but didn’t share. Roulette had a near mental break as he tried to figure out Elmstone. Is it a tree or a rock. Great job men! MARY: nope ANNOUNCEMENTS: Brewruck COT: Hippie

Hill repeats

Date: 2025-05-08 AO: sparta Q: lex_luthor PAX: marge, Mint chip, geraldo, jet_fuel, Keystone, lex_luthor FNGs: None COUNT: 6 Lot’s of hills this AM We worked in 5 rounds on the corner of Fullwood with some chest, ab and leg work sprinkled in Had a little time remaining and we ran down Fullwood and turned around half way due to time contraints. We got in a full 5.0 miles today. Great work boys.

New route through familiar territory

Date: 2025-05-08 AO: the-devils-turn Q: fletch PAX: Astro (Kyle Kirchhoff), bunker, fletch, frasier, Gold Digger, hairball FNGs: None COUNT: 6 WARMUP: THE THANG: our trusty site Q flipper delivered a route and thankfully bunker had it loaded to guide the way. Wasn’t particularly warm, but it was quite damp by the midpoint. 2 opted for 400’s at the track and one bounded off into the darkness while the remaining three enjoyed the scenic route back to base. Tales of upcoming summer adventures were shared and all was well on today’s run. MARY: ANNOUNCEMENTS: COT:

100, 200, 300

Date: 2025-05-08 AO: peak-51 Q: Spammer PAX: Spammer, lois, gullah, kilowatt, Pele, sledge, Full House, Mounds FNGs: None COUNT: 8 WARMUP: Brisk Walk down the parking lot for 20x SSH, 20x Squats, 20x SSH and 10x Merkins THE THANG: Partner work today switch off between walk and exercise. Walkers acted as the timer. Switch off and repeat until exercise count was reached. Today each Pax pair combined for 100 sit-ups, 200 IW, 300 LBC followed by 100 merkins, 200 lunges, 300 dips. MARY: No time ANNOUNCEMENTS: Brew Ruck Memorial Day Weekend COT: kilowatt

Plank it up

Date: 2025-05-08 AO: the-phoenix Q: Roulette PAX: wildturkey, midriff, kirby, Franky, taggart, wingman, Pepsi, teddyf3 FNGs: None COUNT: 9 WARMUP: Mosey to the Goodwill drop-off, standard warm-up THE THANG: Hodgepodge – A jumbled or confused mixture of different things… We planked, we dipped, we merkined, we engaged the core, we ran two miles… midriff crop dusted us the whole way… Happy Birthday wingman MARY: This cruel mistress was with us all the way ANNOUNCEMENTS: Brewruck Memorial day weekend, be there… COT: We only get one shot at this life, make it count…

Couldn’t Shake the Q

Date: 2025-05-08 AO: _area-51 Q: Cheese Curd PAX: puddin_pop, Erin Brokavich, MARTA, Focker, Emoji, Huddle House, Foghorn FNGs: None COUNT: 8 WARMUP: brief run in parking lot THE THANG: deconstructed burpee on track 1 lap: 25 merkins 1 lap: 25 bunny hops 1 lap: 25 squats 1 lap: 25 jump squats 10 burpees
Run to Evelyn Hill- triple nickel Monkey humpers/ dive bomb merkins Run hill backwards and then forwards
Run to the church for some lifting rocks 20- curl, tricep, squats press 15-curl, tricep, squats press
MARY: yeah we did it.
ANNOUNCEMENTS: blood drive, memorial ruck
COT: thanks for the opportunity to lead. Quick morning bootcamp before carpool.
Have a great day.

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.

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