Disney Trivia

Disney Trivia

Date: 2024-10-17 AO: sparta Q: baracus PAX: Full House, Keystone, baracus, stonecold, Gypsy FNGs: None COUNT: 5
WARMUP: jog to the fire station for stretching THE THANG: suicides on country place hill, followed by a run on the greenway. Baracus and stonecold giving Disney trivia questions along the way. Gypsy having some flashbacks of songs stuck in his head. MARY: ANNOUNCEMENTS: COT:

Lots of nickels

Date: 2024-10-11 AO: the-brave Q: fire_hazard PAX: wingman, midriff, teddyf3, Franky, bunker, Abagnale, Icarus FNGs: 1 Icarus COUNT: 8 6 men put in the work of burpees and two others stalked us while running WARMUP: Run up Ballantyne commons to the apartment complex and do some merkins, squats, IWs and windmills. THE THANG: Run to Wingman’s hood and do about 7 triple nickels around his hood. Always burpees on one end and assorted Mary on the other. MARY: It was done throughout ANNOUNCEMENTS: Sign up for terror trails COT: go to panera, be a leader in your family and community.

Old dads and Young Bucks

Date: 2024-10-17 AO: the-phoenix Q: wildturkey PAX: FlexSealer, Starch, teddyf3 FNGs: None COUNT: 4
WARMUP: Mix if stretches and typical warm-up moves THE THANG: Methodist Church parking lot Deck burpees/inch worm 7s Balmoral Dr 5 set of sprints with Mt Climbers and Jumping Jacks Finale with push-ups, Carolina Dry Docks and Box Cutters ANNOUNCEMENTS: Terror Trails, JBR and Asheville volunteering COT: Life can be tough. We get it and are here to listen

Jacob’s Starfish Ladder

Date: 2024-10-17 AO: peak-51 Q: Spammer PAX: Spammer, lois, beaver FNGs: None COUNT: 3 Three is about two more than i thought might appear in the gloom this morning, but I was so happy to have company on this chilly morning. WARMUP: Walked over to the Library for some SSH, IW, Arm Circles and Sharon Towers. THE THANG: We’ve done ladder workouts and we’ve done star fist work outs, but have we ever done a star fish ladder workout? I’m not sure. From the circle in front of the library are 4 paths (arms) so we did planks in the center, and exercises on each arm, but we did it ladder style so we had to work our way through all the stations each way up and down. Exercises included Merkins, WWII sit-ups, LBC and Squats. MARY: Walked back to launch to wait for Sparta and did some Dips, Rosalitas, Dollys, Freddy Mercurys, & Protractor until sparta returned. COT: Spammer

So long, and thanks for all the sand

Date: 2024-10-16 AO: meathead Q: flipper PAX: voodoo, MARTA, flipper FNGs: None COUNT: 3 Cool morning must have kept PAX in the fart sack as only 3 took the red pill and showed up to face the final meathead of our 10 week Bell&Bag program. YHC had the Q and, coincidentally, wrote the program. As such, material liberties were taken with a less than savory idea (remind me to fix that for next time).
WARMUP: SSH, IW, Windmills, Arm Circles, assorted KB movements THE THANG: 3 rounds each of SLDL, Windmill prep move thing, 20 second OH hold. For SLDLs we added a knee raise to the last set, made it fun!
10 minute AMRAP where the PAX went through KB plank crossovers X10, Reverse Lunge Knee raise 5X each leg, Balance Turn 5X each leg.
Carries
MARY: boat canoe, flute bridge, plank ANNOUNCEMENTS: service opportunity in WNC this Saturday, see paper jam for details COT: combined with Anvil PAX, YHC took us out.

The Old Alleyway

Date: 2024-10-16 AO: wamrap Q: rachel PAX: Alf, O’Tannenbaum, Swamp Thing, rachel FNGs: None COUNT: 4 Burpees, Merkins, and Jump Squats at the driveways along the back alleyway. Run through the parking deck. Standard stuff. Prayers to our man Orange Whip Absolutely heartbreaking to hear of his loss.

GoRuckGPT

Date: 2024-10-16 AO: sacs Q: Roulette PAX: Starch, wildturkey, geraldo FNGs: None COUNT: 4 YHC is testing the bounds of Generative Pre-trained Transformers and put this morning’s Weinke in the hands of the AI overlords… What commenced was a solid active recovery ruck with 4 rounds of upper body work that’s good for the soul… WARMUP: Getting Garmin setup and speculation on why Cheese Curd was not in attendance. THE THANG: Part 1: Ruck (1 mile) Ruck for 1 mile at a brisk pace. Keep the weight manageable (recommend 20-30 lbs for beginners, 30-45 lbs for experienced).
Part 2: Strength Circuit (20 minutes) Complete 4 rounds of the following exercises: Push-Ups with Ruck on Back – 15 reps. Use the ruck for added resistance. Overhead Ruck Press – 10 reps. Press the ruck overhead while standing, keeping the core tight. Bent-Over Ruck Rows – 10 reps. Bend slightly at the hips and pull the ruck toward your chest. Ruck Curl to Press – 10 reps. Curl the ruck to your chest, then press it overhead. Plank with Ruck on Back – Hold for 30 seconds. Rest for 30 seconds between rounds.
Part 3: Ruck (1 mile) Ruck another mile at a brisk pace.
MARY: Because we are overachievers, we had some time to kill so we add an extra ~.5 mile of ruck up Fairway Downs hill. ANNOUNCEMENTS: Terror trails in 2 weeks, Still time to sign-up for wildturkey Thanksgiving 5k to support the RA foundation COT: YHC took us out with a meandering prayer of appreciation for the fellowship and ask that you reach out to our brothers we haven’t seen in a bit and give them some encouragement.

10,000 hours of focused practice

Date: 2024-10-16 AO: the-maul Q: Odd Job PAX: Franky, kirby, patent_pending, super trooper, war_eagle, SweetWater, teddyf3 FNGs: None COUNT: 8
WARMUP: SSH, IW, Moroccan night club, Merkin, down dog, Carolina dry dock
THE THANG: Run up the big hill for some squats then to the fountain for 3 rounds of partner run / called exercise. Then to at Matt for rocks with friends. Finished with handstand pushups and speed bump Merkin mania on the way back to base.
MARY: V ups and some other stuff.
Open questions from today: how relaxed is that trucker and is the 10,000 hours of focused practice a real thing?

The Ladder of Jacob

Date: 2024-10-16 AO: _area-51 Q: Emoji PAX: Point Break, puddin_pop, Erin Brokavich, Snuka, Can o’Worms FNGs: None COUNT: 6 .Warm-Up Exercises in cadence: • Imperial Walkers x 15 • SSH x 15 • Flutters x 15 • Freddie Mercuries x 15 Shoulder Circuit – Resting Position: Arms straight out • Don Quixotes (Sharon Towers) x 15 • Arm Lifts x 10 Big Arm Circles x 10 • Big Arm Circles x 10 • Small Arm Circles x 10 • Reverse Big Arm Circles x 10 • Reverse Small Arm Circles x 10
Indigenous Peoples Run – Length of Calvary and back to soccer field (last PAX 5 Merkins, then to front) • Jacob’s Ladder – soccer field – stole the workout from Hawkeye. 4 corners is 5 burpees in center field at beginning and between each station. corner workouts are: 1. 30 squat jacks 2. 20 LBCs 3. 15 jump lunges 4. 10 Shoulder tap merkins Repeat and add next exercise at each corner Repeat (2nd round in reverse order).
Hot Box• partner up – People’s chair • Partner 1 arm raises, partner 2 run around street light (switch) • Partner 1 Mohamad Ali’s, partner 2 run around street light (switch)
Backwards run back to launch w/ Meathead flipper took us out Strong PAX workout – stole the Jacob’s Ladder from Hawkeye

6.4 miles, 4 pax, 1 bloody knee

Date: 2024-10-15 AO: fast-twitch Q: retread PAX: Alf, Benny, fleetwood, retread FNGs: None COUNT: 4
THE THANG: Hang a left on Pineville-Matthews Rd., run for 30 minutes, turn around, run back to the Arbo. COT: Prayers for OW and his family.

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