Quad Squad
Date: 2025-03-04 AO: bagpipe Q: Starch PAX: taggart, Rousey, Roulette, wildturkey, kirby, madison, Pepsi, Snuka FNGs: None COUNT: 9 On this chilly morning, YHC led a low mileage beatdown fraught with mumblechatter and questions about what constitutes low mileage.
At 2 miles, it counts as low-mileage, right? It was a solid morning with a great group where we got stronger and got to share in the gloom together – that’s what it’s all about 💪
WARMUP: Mosey to the Amp to find it was closed
Standards to get warm: SSH Imperial Walkers Merkins Runners Stretch Arm circles
THE THANG: Since the amp was closed, we made use of Bowl Street. It was unexpectedly busy, so we hit the sidewalks for a combo of bear crawls and sprints.
When we saw some benches, we got in various rounds of – Split squats – a lot of em. Your Ms will thank me – Derkins – Ierkins (incline merkins – it’s a thing) – Dips – Step ups – Squats – Flutter kicks
Hit up a nearby parking lot for some cocaine bears (bear crawl with a merkin at each parking space line) followed by sprints
Started our mosey back – planks while we waited on the six and bear crawls to pass the time
MARY: Flutter kicks American Hammers Freddie Mercuries Box Cutters Plank until time
ANNOUNCEMENTS: Jaeger Green Mile WTF
COT: Prayers for the Worm Seek Heaven and the things that lead you to the good, even though it may seem tough.
At 2 miles, it counts as low-mileage, right? It was a solid morning with a great group where we got stronger and got to share in the gloom together – that’s what it’s all about 💪
WARMUP: Mosey to the Amp to find it was closed
Standards to get warm: SSH Imperial Walkers Merkins Runners Stretch Arm circles
THE THANG: Since the amp was closed, we made use of Bowl Street. It was unexpectedly busy, so we hit the sidewalks for a combo of bear crawls and sprints.
When we saw some benches, we got in various rounds of – Split squats – a lot of em. Your Ms will thank me – Derkins – Ierkins (incline merkins – it’s a thing) – Dips – Step ups – Squats – Flutter kicks
Hit up a nearby parking lot for some cocaine bears (bear crawl with a merkin at each parking space line) followed by sprints
Started our mosey back – planks while we waited on the six and bear crawls to pass the time
MARY: Flutter kicks American Hammers Freddie Mercuries Box Cutters Plank until time
ANNOUNCEMENTS: Jaeger Green Mile WTF
COT: Prayers for the Worm Seek Heaven and the things that lead you to the good, even though it may seem tough.
It’s the Bulls Again
Date: 2025-03-04 AO: swift Q: flipper PAX: soft_pretzel, voodoo, citgo, Cheap Seats, fleetwood, tagalong, fire_hazard, midriff, Gump, Brisket, drive_by, Astro (Kyle Kirchhoff), frasier, Owen = Cheap Seats FNGs: 1 Owen = Cheap Seats COUNT: 13 As the PAX gathered at 0511ish, it was evident today would be a big day. While YHC would like to think everyone was there in anticipation of a fantastic workout, it’s more likely nobody read the preblast and was, in fact, chagrined to see who was on Q. Around 0513 a gentlemen climbed out of his car and inquired if we knew Brian Baum. Apparently Citgo met this poor fellow on a plane back to CLT and EH’d him right then in there. We learned the man’s name was in fact Owen, but PAX were already considering creative use of the story for re-naming the fellow, tagalong even went as far as suggesting a pre-run naming, but YHC is a man of tradition and insisted it would be in COT. Speaking of citgo the man rambled up about 0514 and was enthusiastic in greeting young Owen, then we were off!
WARMUP: a little over a mile to the bullring, much to tagalong’s chagrin. Hard to refuse a route which is basically purpose built for intervals. THE THANG: 8X400 meter intervals w/ 200 recovery. Last 2 intervals were called to be SPICY. MARY: not at Swift she’s not ANNOUNCEMENTS: Hodge Podge of items well socialized on _area-51 and _sob COT: It was evident Gump had done a great job interview Owen during the run and had lots of trivia to share, but the PAX were enamored with the plane theme, hence we were introduced to Cheap Seats.
Prayers for healing and strength for Luka and The Worm. YHC took us out.
Free Range Run
Date: 2025-03-01 AO: chicken-run Q: tuck PAX: bunker, Astro (Kyle Kirchhoff), fletch, Polly, Chopper, midriff, Paper Jam FNGs: None COUNT: 8 8 pax hit the road for a new 10 mile route on the first day of March. The centerpiece was a ~1 mile stretch through the Charlotte Latin campus, mostly on the Latin Cross Country course. As HazMat had warned, a metal fence was blocking our exit from the Latin campus. The lead group (Bunker, Astro, Fletch, Polly, Huck & myself) found a way through a hole in the fence. Nothing of note happened while passing through the hole. Nothing at all. Not sure how the Midriff/Chopper/PJ group navigated this obstacle but reasonably sure they figured something out.
subliminal messages
Date: 2025-03-04 AO: fast-twitch Q: hoover PAX: Benny, geraldo, ductwork, Joker, hopper, jet_fuel, deep_dish, retread, turkey_leg FNGs: None COUNT: 10 WARMUP: YHC took to Slack to set the stage for the morning’s beatdown. dropping bread crumbs of subliminal messaging that only the hawk-eyed runners in the Slim Fast Matthews cohort seemed to catch onto. likely a reason they didn’t show at 0515.
for the pax that made it, we talked about stuff in the parking lot, then ran to smokerise
THE THANG: the plan was suicides on smokerise. apparently this was way to complicated for some to grasp. or they just didn’t want to run up and down smokerise.
run up smokerise to eagles point, 10 lunges per side, then back to raintree for 10 squats, run to the end of eagles point for 10 RDLs, then back to raintree, run to the stop sign at eagles point (include running all of the cul de sac) for 10 lunges, back to raintree for 10 squats then run the whole thing to the end of smokerise for 10 more RDLs and back to Raintree for 10 squats. second verse, same as the first but add 2 reps to each exercise. this was a sneaky 5 miles (or 6 if you’re Joker looking for extra credit).
due to the over-complicated nature of this very large weinke, YHC’s plan was unceremoniously compared to a certain shirts v skins weinke that no one wanted to remember but we’re all subjected to anyways. kind of like that thanksgiving where your uncle said those uncomfortable things at the table that made your cousin run into the bathroom and cry. it was awkward and no one wanted to talk about it, but they did anyway for the next 10 thanksgivings. yeah, it was like that.
speaking of uncomfortable things, Joker got a little handsy in the Crunch parking lot. apparently the inseam on Hopper’s shorts was too high or maybe too low either way the city government employee had to check for a code violation.
in global realignment news, welcome to Deep Dish and Jet Fuel, two pax that now identify as runners. apparently the Bah Hah-bah half marathon is sold out now that these two former-bootcampers and hecklers of runners everywhere have decided that running is still over-rated.
Geraldo must have taken my dose of the Q-juice this AM, he was running neck and neck with Turkey Leg on the way to smokerise.
Ductwork reminded YHC that we have a double-down Ville to Ville planning meeting tonight. 5 miles in Matthews with the Social House after for discussions of all things V2V. YHC is looking forward to the better weather, less car exhaust, and reduced shadiness (because we’ll be drinking in an actual bar not a parking lot) than Ghost Runner. But still looking forward to Ghost Runner starting back in May.
Retread, Benny and YHC were grinding it out as usual. Steady paces.
MARY: as some point someone was on the ground. maybe that was an attempt at mary or maybe that was someone slowing dying
ANNOUNCEMENTS: BRR, holiday party, half marathons
COT: YHC gave Ductwork the day off and lead the takeout
for the pax that made it, we talked about stuff in the parking lot, then ran to smokerise
THE THANG: the plan was suicides on smokerise. apparently this was way to complicated for some to grasp. or they just didn’t want to run up and down smokerise.
run up smokerise to eagles point, 10 lunges per side, then back to raintree for 10 squats, run to the end of eagles point for 10 RDLs, then back to raintree, run to the stop sign at eagles point (include running all of the cul de sac) for 10 lunges, back to raintree for 10 squats then run the whole thing to the end of smokerise for 10 more RDLs and back to Raintree for 10 squats. second verse, same as the first but add 2 reps to each exercise. this was a sneaky 5 miles (or 6 if you’re Joker looking for extra credit).
due to the over-complicated nature of this very large weinke, YHC’s plan was unceremoniously compared to a certain shirts v skins weinke that no one wanted to remember but we’re all subjected to anyways. kind of like that thanksgiving where your uncle said those uncomfortable things at the table that made your cousin run into the bathroom and cry. it was awkward and no one wanted to talk about it, but they did anyway for the next 10 thanksgivings. yeah, it was like that.
speaking of uncomfortable things, Joker got a little handsy in the Crunch parking lot. apparently the inseam on Hopper’s shorts was too high or maybe too low either way the city government employee had to check for a code violation.
in global realignment news, welcome to Deep Dish and Jet Fuel, two pax that now identify as runners. apparently the Bah Hah-bah half marathon is sold out now that these two former-bootcampers and hecklers of runners everywhere have decided that running is still over-rated.
Geraldo must have taken my dose of the Q-juice this AM, he was running neck and neck with Turkey Leg on the way to smokerise.
Ductwork reminded YHC that we have a double-down Ville to Ville planning meeting tonight. 5 miles in Matthews with the Social House after for discussions of all things V2V. YHC is looking forward to the better weather, less car exhaust, and reduced shadiness (because we’ll be drinking in an actual bar not a parking lot) than Ghost Runner. But still looking forward to Ghost Runner starting back in May.
Retread, Benny and YHC were grinding it out as usual. Steady paces.
MARY: as some point someone was on the ground. maybe that was an attempt at mary or maybe that was someone slowing dying
ANNOUNCEMENTS: BRR, holiday party, half marathons
COT: YHC gave Ductwork the day off and lead the takeout
Man’s Best Friend
Date: 2025-03-04 AO: falcon-crest Q: Bootlegger PAX: MARTA, Grits, puddin_pop, Bootlegger FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Big group Chilly temps
Date: 2025-03-03 AO: blakovery Q: frasier PAX: Polly, bunker, Circuit City, Chopper, Starch, wingman, Hippie, bratwurst FNGs: None COUNT: 9 WARMUP: THE THANG: had a nice group out there today. Ran down to Union County through Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest COT:
Tails, you win (or is it lose?)
Date: 2025-03-03 AO: swole Q: high_tide PAX: Unplugged, flipper, voodoo, Uncle Leo, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 8 With inspo, but not direction from the rainbow spreadsheet, 8 pax gathered to follow up last week’s deload with load.
WARMUP: – SSH – 12 IC – IW – 12 IC – LSS – 12 IC
Mosey with two bells to the playground.
THE THANG: EMOMs for the win
Push: – Minute 1: strict press – 8 reps e/s – Minute 2: push press – 8 reps e/s – Minute 3: merkins – 15 reps – Repeato 3x total Rest one minute during instructions for next set Pull: – Minute 1: pull-ups- 8 reps – Minute 2: double bent over rows – 8 reps – Minute 3: lawnmower rows- 8 reps e/s – Repeato 3x total Rest one minute during instructions for next set Squat: – Minute 1: double front squats – 8 reps – Minute 2: goblet squats – 8 reps – Minute 3: low slow squats- 8 reps – Repeato 3x total Rest one minute during instructions for next set Hinge: – Minute 1: double swing – 8 reps – Minute 2: Romanian deadlifts- 8 reps – Minute 3: teabag squats – 8 reps – Repeato 2x total (due to time) Mosey back to parking lot
Finisher: 50 unbroken swings Finish out the 3rd set of hinges with RDLs and teabags
MARY: Pfft…
ANNOUNCEMENTS: Prayer requests: – The Worm – as he nears the end of treatment – Toto’s Mom – as she deals with type 1 diabetes
COT: In a tale of two tails/tales, YHC flipped a virtual coin between two possible playlists, and it came up tails. How do I know? Despite it containing decent songs, it didn’t quite fit the mood of the work the pax was putting it. A change to the “heads”’playlist about 2/3 of the way through was a notable improvement. Yes, noted.
The other tail involved a cue for teabag squats and how it differs from a Romanian deadlift – you put more butt into it. :flushed:
The original rainbow spreadsheet for today called for hundreds, if not thousands, of presses, jerks, and (probably) a$$holes. YHC exerted Q privilege and called an audible, for the entire workout. We did get in lots of presses, see the above, but also pulls and squats and hinges. YHC, for one, is walking a little funny. But no one will be accused of deloading this day.
Make it a good week, gents. The hardest part is over. We ate the frog. :frog: Aye.
WARMUP: – SSH – 12 IC – IW – 12 IC – LSS – 12 IC
Mosey with two bells to the playground.
THE THANG: EMOMs for the win
Push: – Minute 1: strict press – 8 reps e/s – Minute 2: push press – 8 reps e/s – Minute 3: merkins – 15 reps – Repeato 3x total Rest one minute during instructions for next set Pull: – Minute 1: pull-ups- 8 reps – Minute 2: double bent over rows – 8 reps – Minute 3: lawnmower rows- 8 reps e/s – Repeato 3x total Rest one minute during instructions for next set Squat: – Minute 1: double front squats – 8 reps – Minute 2: goblet squats – 8 reps – Minute 3: low slow squats- 8 reps – Repeato 3x total Rest one minute during instructions for next set Hinge: – Minute 1: double swing – 8 reps – Minute 2: Romanian deadlifts- 8 reps – Minute 3: teabag squats – 8 reps – Repeato 2x total (due to time) Mosey back to parking lot
Finisher: 50 unbroken swings Finish out the 3rd set of hinges with RDLs and teabags
MARY: Pfft…
ANNOUNCEMENTS: Prayer requests: – The Worm – as he nears the end of treatment – Toto’s Mom – as she deals with type 1 diabetes
COT: In a tale of two tails/tales, YHC flipped a virtual coin between two possible playlists, and it came up tails. How do I know? Despite it containing decent songs, it didn’t quite fit the mood of the work the pax was putting it. A change to the “heads”’playlist about 2/3 of the way through was a notable improvement. Yes, noted.
The other tail involved a cue for teabag squats and how it differs from a Romanian deadlift – you put more butt into it. :flushed:
The original rainbow spreadsheet for today called for hundreds, if not thousands, of presses, jerks, and (probably) a$$holes. YHC exerted Q privilege and called an audible, for the entire workout. We did get in lots of presses, see the above, but also pulls and squats and hinges. YHC, for one, is walking a little funny. But no one will be accused of deloading this day.
Make it a good week, gents. The hardest part is over. We ate the frog. :frog: Aye.
Cold morning but only for a few minutes….
Date: 2025-03-03 AO: firestarter Q: Franky PAX: madison, kirby, Rousey, Roulette, Point Break, lorax, Odd Job, Padre FNGs: 1 Padre COUNT: 9 WARMUP: short run, 20 SSHs, 15 imperial walkers, 10 windmills, short run, 10 wall jumps. THE THANG: run around target and stop at each light for merkins, flutters, RDLs, and Superman’s. MARY: yoga studio for merkins and stair runs 3 times. ANNOUNCEMENTS: COT:
Cold shoulders and tron
Date: 2025-03-03 AO: base-camp Q: MARTA PAX: Mr. Magoo, O’Tannenbaum, thunder_road, MARTA, Snuka, Limey FNGs: None COUNT: 6 Mumblechatter: I found out this weekend that Mr magoo either is a friend informant or a serial liar. His real name is James Douglas Boone.. going by Doug Boone. My name is James Douglas mcnash… going by james.. I found this out as I stole his coffee at Starbucks on cofeeteria. I have no remorse in getting the venti over a tall and I won’t apologize. I did agree to Q though.
@orangewhip.. last week’s bblast called for no more sub freezing weather… I guess his predictions are about as good as a rodents.
Mumblechatter was minimal this morning diminished by the cold and the drone awkwardly walking around the track with Chinese made headlights.
Unable to defend himself here, @limey was outed as a communist insisting on equality in the laps jogged. That earned him another 5 burpees. Coupon work was rough as the pax were unaccustomed to bells.. better stick to the cinderblocks and rocks that they’re used to. You know they will have it their way or nothing at all..
@mr magoo and OT stayed for coffee and for once OT wasn’t the last one to leave the workout.
THE WARMUP: 15X SSH 15X IW 10X LSS 15X MTN CLIMBERS 20X lbcs
THE THANG: Mosey to track. Stayed together and did 1 mile with every quarter of a mile was 2 called exercises Merkins/Air squats x20 Back lunges/lbcs x20 St merkins/Boone crunch
5 burpees Run the ramp for Dora 123 with partner timer 100 merkins 200 squats 300 lbcs
Recover 5 burpees.
Coupon work with partner timer running the parking lot Round 1: swings Round 2: deadlifts or presses Round 3: squats Round 4: 2 handed row
Mary COT: yhc
@orangewhip.. last week’s bblast called for no more sub freezing weather… I guess his predictions are about as good as a rodents.
Mumblechatter was minimal this morning diminished by the cold and the drone awkwardly walking around the track with Chinese made headlights.
Unable to defend himself here, @limey was outed as a communist insisting on equality in the laps jogged. That earned him another 5 burpees. Coupon work was rough as the pax were unaccustomed to bells.. better stick to the cinderblocks and rocks that they’re used to. You know they will have it their way or nothing at all..
@mr magoo and OT stayed for coffee and for once OT wasn’t the last one to leave the workout.
THE WARMUP: 15X SSH 15X IW 10X LSS 15X MTN CLIMBERS 20X lbcs
THE THANG: Mosey to track. Stayed together and did 1 mile with every quarter of a mile was 2 called exercises Merkins/Air squats x20 Back lunges/lbcs x20 St merkins/Boone crunch
5 burpees Run the ramp for Dora 123 with partner timer 100 merkins 200 squats 300 lbcs
Recover 5 burpees.
Coupon work with partner timer running the parking lot Round 1: swings Round 2: deadlifts or presses Round 3: squats Round 4: 2 handed row
Mary COT: yhc