Miles 13-15 with Special Guest

Miles 13-15 with Special Guest

Date: 2025-06-03 AO: 3rdf-timekeeper Q: bratwurst PAX: Franky, soft_pretzel, das_boot, citgo, Gump, Roulette, Pepsi, kirby, frasier FNGs: None COUNT: 10 Hebrews 12:1-2 New International Version 12 Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.
The Video links are in these slides: docs.google.com/presentation/d/1brorGUuIYqGZt3hBQ40aOi4yEJV3YLL0aM1KiAcXBHU/edit?usp=sharing

Hunter oaks

Date: 2025-06-02 AO: blakovery Q: frasier PAX: bunker, gumbo, wingman, Astro FNGs: None COUNT: 5 WARMUP: THE THANG: Easy 5 miles MARY: ANNOUNCEMENTS: COT:

[horseymchorsearse] It’s just as bad as I remebered it was

Date: 2025-06-02 AO: horseymchorsearse Q: hoover , Orange Whip, Horsehead PAX: hoover, Orange Whip, Horsehead FNGs: None COUNT: 3 The call went out via Slack on Sunday that Horsey was waiting to be run. It’s about 12 weeks until BRR so time to train for ‘dem hills.
Not surprisingly, OW was in for some horsin’ around. He’s also captaining a BRR team and has to lead the way with training. He may be the only member of his team actually training and likely the one that runs all 36 BRR legs because the team didn’t prep. BRR-Cap’n-Life
Surprisingly, HH decided to skip the greenway run he founded and go back to his horsey roots. Word on the street is he’s making a comeback as an elite runner. Think Jamaican bob-sled level elite and TR is his John Candy.
Oddly at 0515, the parking lot was a bit active with two randos. One of which took off to the greenway and the other walking three large wolves decided to take on the horsey hills. At some point, one or all three of those wolves left a steamy pile of :hankey: right in the middle of the road when coming down Yuca.
The Ghost of Horsey was sighted, I’m going to call her the Manila Moonwalker on account of her Asian heritage and odd backwards stride that appeared to be line dance moves she was executing while going up and down the hills of horsey. And no, that’s not racist it’s called being observant and middle-aged. It’s like Bill Burr said once, “your brain switches from “No, don’t say that” to “Eh, f**k it. Say it, see what happens.”
Chatter was good when we saw each other, OW lapped me and HH tried not running all of horsey or repeating certain hills to confirm what we’ve known all along, Horsey sucks. Mumblechatter topics included how we found this place to begin with (Strava) and that one time we played hide-n-seek because we ran out of Q ideas (you’re welcome).
I can’t say anyone actually q’d anything as we all just constantly ran and thought about how much those hills really do suck while we were running.
Mr Brady and Baracus joined us at 0615 for COT. OW had the take-out.

Voodo Complex… deconstructed

Date: 2025-06-02 AO: swole Q: flipper PAX: Unplugged, wildturkey, frehleys_comet, high_tide, Emoji, flipper FNGs: None COUNT: 6 In the uncharted wastelands of the break between programs, YHC had to come up with a beatdown worthy of following “The Grind”. In the spirit of building on the gainz from 8 weeks of AMCRAP (typo intentional), I decided to bring forward a concept I’d been toying with for a while. Take a fan favorite complex and deconstruct it into a workout which focused on the elements independently, while building all-around fitness. Unfortunately we only hit 5 of six movement due to limitations on time, but the spirt of the exercise was realized
WARMUP: the usual SSH, IW, LSS, Synovials, prying squats. THE THANG: all sets based on having a light, medium, and heavy bell available, some sharing required. Each set was a 5 minute AMRAP conducting the same exercise with each bell in succession, step down reps and increase weight. PAX chose the increments of both.
We did Swings, High Pulls, Cleans, Goblet Squats all in this format.
Snatches were 5 each side alternating till failure. Only presses got left out (hence Voodo… left off an O).
MARY: boat canoe, flute bridge, elbow plank ANNOUNCEMENTS: nada COT: YHC took us out

1 official triple nickel, one sneaky one

Date: 2025-06-02 AO: base-camp Q: Mr. Magoo PAX: Cheese Curd, Smash, Mr. Magoo, thunder_road, Pilgrim, Limy FNGs: None COUNT: 6 WARMUP: Limy is the Q, but couldn’t be added
THE THANG: We spent some time running the hill on Rosecliff, some rock work near the concession stand MARY: some ANNOUNCEMENTS: COT: thanks TR for taking us out

Dolcet Tones

Date: 2025-06-02 AO: _sob Q: kirby PAX: taggart, Point Break, Odd Job FNGs: None COUNT: 4 WARMUP: like maybe 75 squats some windmills and Merkins. THE THANG: the WARMUP went right into the thang. Lunge holds Reverse plank holds. Pretzel crunch holds. 5Min run at pace out and 5 back. Back to playground and as many big boys and Merkins you can do in 5 min. MARY: See above ANNOUNCEMENTS: Run Kid Rocks stupid Inferno race. COT: you are not promised tomorrow so get after it today.

Growing Up

Date: 2025-05-31 AO: chicken-run Q: tuck PAX: bratwurst, midriff, Astro (Kyle Kirchhoff), Chopper, Doublemint, Franky, Green Label, gumbo, soft_pretzel, toolbag FNGs: None COUNT: 11 As I sit at the pool with my good friend soft_pretzel I can’t help but reflect on the fun times we had at Chicken Run that one time. It was an unusually cool morning in May 2025. Saturday the 31st if memory serves. We were middle aged and still had half our lives in front of us. So innocent. So naive. If we only knew then what we know now. That I’d need a nap later on. That Softy shouldn’t have worn white shoes. That I should have applied more Glide. It’s funny- at that age you think you have everything figured out. But then you get in the shower after the run and start screaming like a little girl. In those moments you realize you have a lot of growing up to do. And then before you know it, you’ve moved on from working at Chick-fil-A to a desk job, your friends like Chopper are settling down and getting engaged, and you have Asian friends like Doublemint. We’ve certainly come a long way since that 10 mile run in May 2025. Here’s to the next few years before the wheels fall off :facepunch: .

I Gotta Go to a Swim Meet

Date: 2025-05-31 AO: the-rock Q: rachel PAX: Snuka, double_e, Tuna, Water Works, Flatiron, Horsehead, O’Tannenbaum, rachel FNGs: None COUNT: 8 WARMUP: 10 burpees OYO. Mosey through parking lot.
THE THANG: Workout was broken into 2 parts. First part was 5 rounds of a warm exercise followed by rock exercises followed by rockies followed by a run. Second part was a long suicide along the outer road with 6 stops. Burpees, thrusters, prisoner squats, Mike Tysons, split squats and 8 count body builders.
MARY: Nope
ANNOUNCEMENTS:
COT:

Snake Eyes Soul Crusher

Date: 2025-05-31 AO: davinci Q: Roulette PAX: Odd Job, Starch, F3 Elsa, Roulette, Snake Eyes (Q) FNGs: None COUNT: 5 WARMUP: Mosey to the Best Buy parking lot, SSH, IW, arm circles… case down Elsa before he went back home THE THANG: Cinder block work next to Target 3 rounds 10x curls, overhead press, rows, squats Between each round Half of Pax run to the end of the parking lot, other half deep merkins on the cindys
Light post work being the shopping center 5 big boys at each
Mosey over to Elevation 2 laps Lunge walk the short side Sprint the long side
Mosey to the fountain 3 rounds 15x dips 10x jump-ups
Mosey home
MARY: LBCs, flutters ANNOUNCEMENTS: Inferno race COT: Gratitude for all that is provided

The Opposite of Earmuffs

Date: 2025-05-31 AO: olympus Q: Krzyzewski PAX: high_tide, flipper, Mountain Momma, taggart, Emoji, ickey_shuffle, Toto, hoover FNGs: None COUNT: 9 Cool temps, a mild breeze, and warm sunshine greeted the pax this morning in near idyllic conditions. In theory, this delightful backdrop should have set us up for an efficient and smooth beat down. The one factor YHC didn’t count on was the impromptu Cool Hand Luke dynamic that unfolded set after set. Despite best efforts, including Ickey’s masterful offering of listening ears to Flipper, ladders got confused with pyramids and set counts got mixed up with rep counts. Nevertheless, we all managed to get through it with a decent pump to show for it. The only casualty YHC was aware of, besides momentary sanity, was Emoji’s sports drink courtesy of Mountain Momma’s turning radius post-beatdown. All-in-all great to see the usual suspects today and always a pleasure to have Hoover post to the dark side. As always, YHC is honored that you trust him enough to lead these things and have people actually show up for the nonsense. 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) Brutes & Ladders – A: Clean – L (3x); clean – R (3x); clean – L (2x); clean – R (2x); clean – L (1x); clean – R (1x) – B: Replace “clean” above with “clean & press” – C: Replace “clean & press” above with “clean, squat, & press” – D: Repeato B above – E: Repeato A above 2) Balance Complex (3 sets) – 1-handed swings (15x); lawnmower rows (15x); staggered merkins (15x) (repeat with other arm) = 1 set – Subtract 5x of each element each set 3) EMOM-o-RAMA (10 min.) – A: Swing squats (10x) – B1: SLDL (5x e/s) – B2: Lawnmower rows (5x e/s) – B3: Snatches (5x e/s) – B4: Bent-over row (5x e/s) – B5: Sumo squats (10x) 4) Ministry of Silly Walks (4 sets) – Farmer’s carries (90 sec.) – Subtract 20 sec. each set 5) Hammer Grip KB Curls (12x) (3 sets) MARY: Mary was kind of a winding smorgasboard of things: – KB pass-throughs (aka “castle-ing”) 5x e/w – Demon crushers (10x) – Anchored leg raises (10x) 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) – :house_with_garden: Flatiron is selling his house (see Slack) – :weary: “The mass of men lead lives of quiet desperation” – Henry David Thoreau in Walden; Of course circumstances are often out of our control, but your mental state, your ability to show up, and your ability to make choices are always at your disposal. YHC’s theme for June is ‘take action’. Be the man in the arena or whatever you want to call it; stop delaying and make forward progress…as that Nike ad says, “Yesterday, you said tomorrow.” Let’s do this. COT: YHC took out the joint groups

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