The rock Saturdays!
Date: 2025-01-04 AO: _area-51 Q: Tuna PAX: geraldo, Focker, THE Rug Doctor, madison, Mr. Magoo, ductwork, O’Tannenbaum, Tuna FNGs: None COUNT: 8 We covered 3.6 miles and stayed warm with Four corners, pavilion stop, wall sits, rock work, Jacob’s ladder, triple nickel, and ended with some Mary for abs!
The Rock Saturdays
Date: 2025-01-04 AO: the-rock Q: Tuna PAX: ductwork, Focker, geraldo, madison, Mr. Magoo, O’Tannenbaum, THE Rug Doctor, Tuna, None today FNGs: 1 None today COUNT: 9 We covered 3.6 miles and stayed warm with Four corners, pavilion stop, wall sits, rock work, Jacob’s ladder, triple nickel, and ended with some Mary for abs!
Flying Thru The Bowl
Date: 2025-01-04 AO: chicken-run Q: Paper Jam , Chopper PAX: Kielbasa, Flip Phone, toolbag, drive_by, jrr_tolkien, midriff, kirby, Astro (Kyle Kirchhoff), bratwurst, Doublemint, Paper Jam, Rob Rosenthal – Drive By, Circuit City FNGs: None COUNT: 11 We ran 10 miles. Some more some less. Next week we up it to 11. See you then.
Discipline = freedom
Date: 2025-01-04 AO: davinci Q: Roulette PAX: Starch, Palmolive, das_boot, Reaper FNGs: None COUNT: 5 WARMUP: Mosey to target, get the blood flowing and warm up from the 25 degree weather start… SSH, IW, runner stretch, downward dog, cobra
THE THANG: Window shopping alternating 20x merkins 20x LBCs 10x wall jumps, PAX calls it round of Mary Light pole work alternating 10x squats 10x Carolina dry docks 2 rounds cinder block work, curls, overhead presses, rows, floor presses, flutters Yoga studio 3 rounds , 30 sec wall sit, 15x plank jacks Playground 2x rounds, 20x dips, 10x supine, decline, split squat, jump ups MARY: she was with us all the way ANNOUNCEMENTS: lots of events coming up COT: it’s not easy getting up every morning, but that’s what we are here for, to motivate and encourage each other to be better men for everyone in our lives
THE THANG: Window shopping alternating 20x merkins 20x LBCs 10x wall jumps, PAX calls it round of Mary Light pole work alternating 10x squats 10x Carolina dry docks 2 rounds cinder block work, curls, overhead presses, rows, floor presses, flutters Yoga studio 3 rounds , 30 sec wall sit, 15x plank jacks Playground 2x rounds, 20x dips, 10x supine, decline, split squat, jump ups MARY: she was with us all the way ANNOUNCEMENTS: lots of events coming up COT: it’s not easy getting up every morning, but that’s what we are here for, to motivate and encourage each other to be better men for everyone in our lives
Week 1 – Ultimate
Date: 2025-01-03 AO: ufo-ultimatefriz Q: MARTA , Victoria PAX: Spikeball, Victoria, Yeti, Shank, Spyglass, Fruity Pebbles, Slumdog, Steve Hall, MARTA, sweeney_todd, Crawdad, Biden, pink eye FNGs: None COUNT: 13 Yellow defeats pink by 1. PINK: FRUITY PEBBLES YETI SPIKEBALL CRAWDAD FRESHMEAT PINK EYE VICKY
YELLOW: SHANK SWEENEY TODD MARTA BIDEN SLUMDOG SPYGLASS
YELLOW: SHANK SWEENEY TODD MARTA BIDEN SLUMDOG SPYGLASS
First Goat of ‘25
Date: 2025-01-03 AO: mountain-goat Q: slim_fast PAX: Benny, fleetwood, retread, Sensei, slim_fast, Spammer, wildturkey, gullah, Insomniac, Mounds FNGs: None COUNT: 10 WARMUP: Assorted dynamic stretching on Strawberry. THE THANG: Hilly route up Raintree to Four Mile Creek, followed by a jaunt on Whitethorn. Option to continue through to Raintree or reverse course back to Four Mile Creek. Close to 5 miles and 500 feet of elevation gain. A great way to start 2025 at MG! MARY: Cool down stretching instead. ANNOUNCEMENTS: None COT: Slim Fast
The Cold Didn’t Stop Us … But the Fence May Have
Date: 2025-01-03 AO: centurion Q: Point Break PAX: Snuka, Mr. Magoo, Cheese Curd, Hawkeye, Pilgrim, taggart FNGs: None COUNT: 7 Here’s what went down.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.
The Thang Mosey across 51 and over to the Charlotte Catholic deck. CoP @ the top of Tartarus.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 15 · Peter Parkers x 15 · Runner’s Stretches
WAVE 1: Catch me if you can (Partner Up) · P1 Starts running backwards up the short ramps to the 4th floor · P2 Lieutenant Dans x 3, then runs to catch P1 · Flapjack once P2 catches P1 · Repeat until you reach the top · Once we reach the top, back down to the first floor for Round #2, this time swapping 5 Hand-Release Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls · Line up on curb outside of stadium · First, complete 15 leg lifts (Holding underneath the fence, raise your toes to touch the fence) · Next, Bear Crawl to other side, 1 Derkin · Lunge Walk back to original side, 2 Derkins · Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) · Starting at Stairwell #2, 10 Merkins each · P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor · Meet back at Stairwell #2, complete 20 Donkey Kicks each · Run down to 1st floor, 10 Merkins each · Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each · Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Moleskin – Great to see taggart out in the gloom this morning pushing hard. Early days turn into early gains. Keep it up! – Cheese Curd and Snuka kept the pace high all morning. – Hawkeye, Mr. Magoo, and Pilgrim all keep me humble. I hope to be running like these HIMs in 10+ years. Life goals.
2 schools circuits
Date: 2025-01-03 AO: the-brave Q: wingman PAX: kirby, Franky, midriff, teddyf3, SweetWater, bunker, frasier, fire_hazard, wingman FNGs: None COUNT: 9 WARMUP: usual assortment of wingman favorites :heart: SSH, IW, Windmill, Hill-billys and a Hippie -pleaser :potato: pickers. But no Hippie to enjoy them. THE THANG: Mosey towards the 485 bridge. Stop at each light and rotate thru 5 merkins, 5 american :flag-us: :hammer: , 5 dips. Mosey to endhaven for LBCs At the elementary rotate 3 rounds of 15 dips and 5 pull-ups. Run to the bottom of Rougemont. use the baby hill for 3 rounds of merkins at the bottom and squats at the top. use barrette pl short-cut to the Ballantyne Ridge :wolf: big 3 corner circuit of: 10 wide-arm merkins, 10 dying cockroach and 10 diamond merkins.
Head back home: – 15 roll-over crunches – 50 air presses on the bridge – 15 reverse crunches – 50 air presses at the air compressors @ AAA. – 30s plank
Keep getting at it in 2025. one FNG a month. Who is near you that needs the gift :gift: .
If there is one thing about friday morning i love the most, its Panera :panera:. Coffeteria with the guys and a few laughs, topics not discussed at the workout EQUAL a great way to start the day.
midriff thanks for taking us out.
Head back home: – 15 roll-over crunches – 50 air presses on the bridge – 15 reverse crunches – 50 air presses at the air compressors @ AAA. – 30s plank
Keep getting at it in 2025. one FNG a month. Who is near you that needs the gift :gift: .
If there is one thing about friday morning i love the most, its Panera :panera:. Coffeteria with the guys and a few laughs, topics not discussed at the workout EQUAL a great way to start the day.
midriff thanks for taking us out.
[scars] New Year, New Name, Same Grind
Date: 2025-01-03 AO: scars Q: Roulette PAX: Starch, The Worm, ToeJam, Reaper FNGs: None COUNT: 5 Just under 3.5 miles on a cold January morning to kick of the year with the first ruck for the newly named scars AO. Shoutout to The Worm for getting back at it during his recovery. In the coming weeks we’ll be stepping up the ruck with added sandbags to get ready for Goruck Bragg in March.