“AYG to Catholic plus watching someone walking into crunch while smoeking a cigerate”
Date: 2025-06-17 AO: fast-twitch Q: Runstopper PAX: Shawn Heath, Alf, Astro (Kyle Kirchhoff), retread, Mr Brady, Benny FNGs: None COUNT: 7 WARMUP: After the majority of the pax witnessed someone walking into Crunch smoking a cigarette Runstopper gave a short and simple disclaimer and off we went. No warmup was needed for todays workout THE THANG: Pretty simple all you got towards catholic and back, turn around at the 30 min mark to head back to launch MARY: None ANNOUNCEMENTS: Ghost Runner, Horsey Half, Blood Drive COT: Astro with the takeout
Sweating
Date: 2025-06-17 AO: run Q: frasier PAX: bratwurst, citgo, fleetwood, flipper, Franky, Gold Digger, gumbo, Gump, midriff, soft_pretzel, tagalong, Wolverine Gutter Guard. omission Mistake , Gutter Guard FNGs: 1 Gutter Guard COUNT: 16 WARMUP: Standard elite athlete drills THE THANG: Pretty simple instructions today. Seven minutes up six minutes down 3 1/2 minute rest. We did this a total of three times. MARY: ANNOUNCEMENTS: great effort out there by everyone today. It may be the hardest workout you’ll do all year. Lots of guys pushing and challenging their limits. COT: next week is an easier one. We will do nine minutes up eight minutes down and do this a total of two times with five minutes of rest in between. Hope to see more guys out next week. Would be great to have 20 or more out there pushing each other.
Chapters 19/20
Date: 2025-06-17 AO: 3rdf-timekeeper Q: bratwurst , citgo, frasier, Franky, soft_pretzel, Gump PAX: kirby, GiGi FNGs: 1 GiGi COUNT: 8 Congrats to Pepsi for the 2.0 graduation!
We tag teamed on 19 & 20, but time ran short to get to 21.
Last 2 weeks will be: 21,22,23 & 24,25,26.
Need volunteers to lead discussion both weeks.
We tag teamed on 19 & 20, but time ran short to get to 21.
Last 2 weeks will be: 21,22,23 & 24,25,26.
Need volunteers to lead discussion both weeks.
I regret my decisions
Date: 2025-06-17 AO: bagpipe Q: Palmolive PAX: Roulette, ToeJam, Circuit City, F3 Elsa, war_eagle, Pilgrim, taggart, Blue Tent FNGs: None COUNT: 9 Had an off-road route with rock work planned, but upon rolling down my windows for the drive through Air Soup to the AO…I left it to the PAX if we were going to audible for low miles. We went for that. It was still unpleasant.
WARMUP: Mosey like 0.4 miles to the Brixham Park parking lot. Stretch it out with some Windmills and Moroccan Night clubs…gone be using our arms and legs. Upper deckers and dips on the benches before we circle up on the fake grass.
THE THANG: 3 rounds with mixed exercises…when PAX (or the Q) were exhausted we switched to a different muscle group. Exercises included: Carolina Dry Dock, Wide Merkin, Normal Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkins, LSS, zebra butt kicks, dirty dogs, angry Al Gore, calf raises, RDLs, jump squats, LBCs, pretzel crunches, heels to heaven, Arods, chippy cross, up and overs, gas pumps.
One PAX goes around the group as the timer, everyone else does AMRAP of one of the above called exercises…all PAX take a turn per round. Round 1 travelers did Bear Crawls, Round 2 did Lunge Walk, Round 3 did inch worms.
Mosey back to launch and we still somehow had like 15 minutes, so we knocked out a quick ladder with 10x jump squats, Mary Catherine Gallaghers, and LSSs (up and down the ladder). Finish out with some random Mary and a 1+ min plank.
MARY: She was everywhere.
ANNOUNCEMENTS: Prayers for Golddigger becoming a father and War Eagle’s mother recovering from a fall and surgery. Donate blood this Friday!
COT: I took us out
WARMUP: Mosey like 0.4 miles to the Brixham Park parking lot. Stretch it out with some Windmills and Moroccan Night clubs…gone be using our arms and legs. Upper deckers and dips on the benches before we circle up on the fake grass.
THE THANG: 3 rounds with mixed exercises…when PAX (or the Q) were exhausted we switched to a different muscle group. Exercises included: Carolina Dry Dock, Wide Merkin, Normal Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkins, LSS, zebra butt kicks, dirty dogs, angry Al Gore, calf raises, RDLs, jump squats, LBCs, pretzel crunches, heels to heaven, Arods, chippy cross, up and overs, gas pumps.
One PAX goes around the group as the timer, everyone else does AMRAP of one of the above called exercises…all PAX take a turn per round. Round 1 travelers did Bear Crawls, Round 2 did Lunge Walk, Round 3 did inch worms.
Mosey back to launch and we still somehow had like 15 minutes, so we knocked out a quick ladder with 10x jump squats, Mary Catherine Gallaghers, and LSSs (up and down the ladder). Finish out with some random Mary and a 1+ min plank.
MARY: She was everywhere.
ANNOUNCEMENTS: Prayers for Golddigger becoming a father and War Eagle’s mother recovering from a fall and surgery. Donate blood this Friday!
COT: I took us out
Demo Day Part Deux
Date: 2025-06-16 AO: swole Q: Uncle Leo PAX: voodoo, Unplugged, flipper, high_tide, Kodak FNGs: 1 Kodak COUNT: 6 WARMUP:
Week 2 of the new sheet and demoing the complexes we’ll be loving for the next 12 weeks.
SSH, 2HS, IW, 2HS, ST, Prying squat with some twisting and pop ups to our toes
THE THANG: 5 rounds of ABC EMOM 2 cleans , 1 press and 2 squats (doubles)
8 rounds of 5 Half Snatches E2MOM
Double Press 4 rounds of 2, 3, 5 reps Regular Seesaw Goalpost (crowd pleaser) Alternating
1 minute prying squat
MARY: ANNOUNCEMENTS:
Blood drive and half marathon silliness
COT: Welcome to Kodak a FNG referral from Bronx Bomber in Cary
Kotters to Voodoo from his worldly travels during his summer break
It’s still early so we’ll say that we are thankful to High Tide for this new spreadsheet. Reserve the right to revoke that when things get harder.
Strong work by Flipper continuing to master the 24s
Nice work by Unplugged powering through the aches and pains that come with age and choosing the red pill bigger bell today. YHC made the opposite choice.
Week 2 of the new sheet and demoing the complexes we’ll be loving for the next 12 weeks.
SSH, 2HS, IW, 2HS, ST, Prying squat with some twisting and pop ups to our toes
THE THANG: 5 rounds of ABC EMOM 2 cleans , 1 press and 2 squats (doubles)
8 rounds of 5 Half Snatches E2MOM
Double Press 4 rounds of 2, 3, 5 reps Regular Seesaw Goalpost (crowd pleaser) Alternating
1 minute prying squat
MARY: ANNOUNCEMENTS:
Blood drive and half marathon silliness
COT: Welcome to Kodak a FNG referral from Bronx Bomber in Cary
Kotters to Voodoo from his worldly travels during his summer break
It’s still early so we’ll say that we are thankful to High Tide for this new spreadsheet. Reserve the right to revoke that when things get harder.
Strong work by Flipper continuing to master the 24s
Nice work by Unplugged powering through the aches and pains that come with age and choosing the red pill bigger bell today. YHC made the opposite choice.
Low miles Monday …..
Date: 2025-06-16 AO: firestarter Q: Franky PAX: kirby, Odd Job, Starch, taggart FNGs: None COUNT: 5 WARMUP: quick run around the building, 20 SSHs, 20 Imperial Walkers, 20 wundmills THE THANG: core and upper body block exercises. MARY: short walk ANNOUNCEMENTS: inferno race is happening this weekend. COT:
Monday Dr’s Appointment
Date: 2025-06-16 AO: base-camp Q: Floor Slapper PAX: thunder_road, O’Tannenbaum, Mr. Magoo, Limey FNGs: None COUNT: 5 WARMUP: After a loop around the parking lot. THE THANG: Three laps on the track with four corner exercises. Some rock work, some bench work, and some wall sitting. And some jogging included. MARY: yes ANNOUNCEMENTS: It’s humid! COT: Floor Slapper closed us out with a prayer.
PJ route
Date: 2025-06-16 AO: run Q: frasier PAX: bunker, Polly, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: very warm and humid but otherwise a pretty chill run. All topics recovered, including, are we just getting old. MARY: ANNOUNCEMENTS: COT:
2 flats and 2 hills
Date: 2025-06-16 AO: chubby-hubby Q: Orange Whip PAX: turkey_leg, grasshopper, Horsehead, Orange Whip FNGs: None COUNT: 4 Whip and Horsehead went up and Turkey Leg and Grasshopper stayed down. This is not the intro of a furry-themed adult film, this was where we ran today.
And yes I just had a nap on the couch with a 1/2 cup of coffee.
Felt like crap today but we did it.
And yes I just had a nap on the couch with a 1/2 cup of coffee.
Felt like crap today but we did it.
Modern Day Blacksmiths…
Date: 2025-06-14 AO: olympus Q: Krzyzewski PAX: high_tide, F3 Elsa FNGs: None COUNT: 3 A trio of pax chose discomfort this morning in an effort to get better. Luckily the weather gods smiled favorably upon the pax and while the humidity was present the air was clear. Under this backdrop, our small group entered a world of gains across a varied weinke full of snatches, cleans, presses, and squats. Great to have Elsa join us today. While he may or may not have thought this was a different AO, he eagerly jumped in once we informed him about what was about to go down at Olympus. Looking forward to seeing you join future gear workouts! Always awesome to have High Tide post and equally fantastic to have his guidance to help explain to Elsa how to do some of the wacky things we do with metallic spheres. All told, this was a great first step into the new spreadsheet. 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) Whole Lotta Snatches (10 sets; every 90 sec.) – Snatches (5x) 2) ABC EMOM (5 min.) – Double clean (2x) – Double front squat (3x) 3) Double Presses (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) 4) Hinge Complex EMOM (7 min.) – A: Deadlift -> upright row (5x) – B1: SLDL (6x e/s) – B2: Reverse lunge (6x e/s) – B3: Sumo squat (10x) MARY: Static holds (20/20/20) 1x e/s ANNOUNCEMENTS: – :drop_of_blood:Blood drive on 6/20 (see Slack) – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Mountain Momma’s post on Slack) COT: Runstopper took out the joint groups