Raintree circuit
Date: 2024-10-11 AO: mountain-goat Q: gullah PAX: Spammer, retread, fleetwood, kilowatt, lois, Insomniac, jello, Pele, mallcop, mounds FNGs: None COUNT: 11
WARMUP: Mosey up to Raintree and Rounding Run for a few dynamic things.. Was needed with the cool crisp temps! THE THANG: @T pace or whatever, to 51, around and recover back. Repeat. Lots of traffic to dodge and unwanted gas emitted Insomniac.. all runners and walkers made it back on time. MARY: n/a ANNOUNCEMENTS: check mumblechatter COT: kilowatt
WARMUP: Mosey up to Raintree and Rounding Run for a few dynamic things.. Was needed with the cool crisp temps! THE THANG: @T pace or whatever, to 51, around and recover back. Repeat. Lots of traffic to dodge and unwanted gas emitted Insomniac.. all runners and walkers made it back on time. MARY: n/a ANNOUNCEMENTS: check mumblechatter COT: kilowatt
Three Amigos
Date: 2024-10-11 AO: nemo-resideo Q: Roulette PAX: The Worm, Rosie FNGs: None COUNT: 3 Three miles on a brisk fall morning to close out the week. ANNOUNCEMENTS: Sign-up for Terror Trails COT: fire_hazard Took us out
plantar fasciitis is not your friend
Date: 2024-10-10 AO: the-maul Q: patent_pending PAX: madison, wingman, ToeJam, Odd Job, super trooper, teddyf3, Kevin Ransom (AKA Patent Pending’s Fat Twin) FNGs: 1 Kevin Ransom (AKA Patent Pending’s Fat Twin) COUNT: 7 WARMUP: Circle up for warm (your usual list of stretches and grunting and groaning) THE THANG: 1. Mosey in a circle back to the launch, warmup; 2. Mosey to the street by Firebirds; 3. Series of bear crawls, crawl bears, and lunges back and forth from curb to curb with intermittent merkins, squats and bobby hurleys; 4. Mosey to Firebirds 5. Partner run with called exercises for the other partner (v-ups, wall sits, step up) 6. Mosey to the fountains 7. Partner run with called exercise for the other partner (incline merkins, calve raises, squats). 8. Mosey to parking lot in front of Target 9. High knees, Karaoke, high knees 10. Line up in pairs with high knees and then sprint (spot where Patent Pending’s plantar fasciitis reminding him that he is fat and old. 11. Mosey to behind Target 12. Run between speed bumps and do different merkins and bobby hurleys.
MARY: Dying cockroaches, squats, bobby hurleys ANNOUNCEMENTS: COT:
MARY: Dying cockroaches, squats, bobby hurleys ANNOUNCEMENTS: COT:
Threes Company
Date: 2024-10-10 AO: the-phoenix Q: Rudy PAX: Roulette, Hawkeye, Rudy FNGs: None COUNT: 3
WARMUP: lap around parking lot, stretching THE THANG: several rounds of 3 sets of exercises followed by a hot lap of parking lot, mosey to playground with rounds of pull-ups, supines, derkins, dips, Step ups with runner as timer MARY: finish up with some flutter presses and goblet squats ANNOUNCEMENTS: COT: YHC took us out. Hawkeye’s M is running for state senate, her name is Woodsen Bradley, reminder to educate yourself on candidates at all levels of government prior to stepping in voting box.
WARMUP: lap around parking lot, stretching THE THANG: several rounds of 3 sets of exercises followed by a hot lap of parking lot, mosey to playground with rounds of pull-ups, supines, derkins, dips, Step ups with runner as timer MARY: finish up with some flutter presses and goblet squats ANNOUNCEMENTS: COT: YHC took us out. Hawkeye’s M is running for state senate, her name is Woodsen Bradley, reminder to educate yourself on candidates at all levels of government prior to stepping in voting box.
1600s
Date: 2024-10-10 AO: sparta Q: Full House PAX: retread, hopper, geraldo FNGs: None COUNT: 4
WARMUP: about a mile to sportsplex THE THANG: 1×1600, 2×800, 4×400, with recovery jogs between sets MARY: ANNOUNCEMENTS: I here shirt sales are out COT: see peak 51
WARMUP: about a mile to sportsplex THE THANG: 1×1600, 2×800, 4×400, with recovery jogs between sets MARY: ANNOUNCEMENTS: I here shirt sales are out COT: see peak 51
Absentee Q
Date: 2024-10-10 AO: the-devils-turn Q: voodoo PAX: frasier, Polly, fleetwood, citgo, hairball, bunker, fletch, voodoo FNGs: None COUNT: 8 It was a crisp, cool morning on the greenway today. 8 pax ran various speeds and distances. YHC missed the launch due to some plumbing issues, but ran into a few pax as they circled back early. I never laid eyes on Citgo or Hairball, but I’ll take Frasier’s word they were there.
Observation: the Charlotte Running Club crew is LOUD. It kind of spoils the peace and quiet of the pre-dawn greenway.
WARMUP: Run THE THANG: Run some more MARY: Nope ANNOUNCEMENTS: COT: 4 of us (Frasier, Polly, Fleetwood, and YHC) circled up for COT, where Fleetwood took us out. Prayers for our neighbors and others in the country dealing with the hurricanes.
Observation: the Charlotte Running Club crew is LOUD. It kind of spoils the peace and quiet of the pre-dawn greenway.
WARMUP: Run THE THANG: Run some more MARY: Nope ANNOUNCEMENTS: COT: 4 of us (Frasier, Polly, Fleetwood, and YHC) circled up for COT, where Fleetwood took us out. Prayers for our neighbors and others in the country dealing with the hurricanes.
Seasons of change
Date: 2024-10-09 AO: wamrap Q: Orange Whip PAX: Horsehead, Swamp Thing, double_e, rachel, Alf, Orange Whip, O’Tannenbaum, mcgee, Flenderson, Swamp Thing FNGs: 1 Swamp Thing COUNT: 9 The weather finally shifted, the PAX arrived in strong numbers and I led the home boys on a traditional route through the parking deck, with an FNG in tow.
The Thang Bottom of ramp – 10 exploding merkins Top – 5 jump squats (add 5) Bottom of next ramp – 10 dive bomber merkins Top – 5 tarantulas (add 5) Bottom of next ramp – 10 diamonds Top – 5 dragonfly’s (add 5) Run to pee pad and do Prisoner Squat Burpees (new exercise) 1 and add 1 each round
What had happened was…
Rachel came back from a nasty foot injury from doing spins (?) in his living room. It was really nice to finally get to know him better today since he was so close. He’s married and he lives in Charlotte FYI.
Alf showed off his impressive ability to work boobs into any topic. No one complained.
Flenderson came down from Raleigh and I immediately noticed that he took this seriously, correcting or embellishing every F3 saying that came up. This is WAMRAP, we don’t do that any more.
Swamp Thing (FNG), as a DC native, didn’t really have a chance to escape the name, and I have to say, it’s a pretty good one. Lots of political options were hanging out there. He mentioned that he was rooting for some and thank goodness he didn’t speak up because we all know what happens then. Keep an eye out for him at a workout near you. (Except SACS, we told him that they touch new guys there in weird and inappropriate ways)
Prayers for Double E’s pops as he underwent surgery today for a defibrillator.
Good work today boys. WAMRAP is going strong!!
Love, Whip
The Thang Bottom of ramp – 10 exploding merkins Top – 5 jump squats (add 5) Bottom of next ramp – 10 dive bomber merkins Top – 5 tarantulas (add 5) Bottom of next ramp – 10 diamonds Top – 5 dragonfly’s (add 5) Run to pee pad and do Prisoner Squat Burpees (new exercise) 1 and add 1 each round
What had happened was…
Rachel came back from a nasty foot injury from doing spins (?) in his living room. It was really nice to finally get to know him better today since he was so close. He’s married and he lives in Charlotte FYI.
Alf showed off his impressive ability to work boobs into any topic. No one complained.
Flenderson came down from Raleigh and I immediately noticed that he took this seriously, correcting or embellishing every F3 saying that came up. This is WAMRAP, we don’t do that any more.
Swamp Thing (FNG), as a DC native, didn’t really have a chance to escape the name, and I have to say, it’s a pretty good one. Lots of political options were hanging out there. He mentioned that he was rooting for some and thank goodness he didn’t speak up because we all know what happens then. Keep an eye out for him at a workout near you. (Except SACS, we told him that they touch new guys there in weird and inappropriate ways)
Prayers for Double E’s pops as he underwent surgery today for a defibrillator.
Good work today boys. WAMRAP is going strong!!
Love, Whip
Pax got Back
Date: 2024-10-08 AO: bagpipe Q: Starch PAX: Cooter2, ToeJam, Pilgrim, Hawkeye FNGs: None COUNT: 5
WARMUP: Jog to courtyard parking lot Imperial walker, hillbilly, potato pickers, plank, merkins, runners stretch, calf stretch, mountain climbers
THE THANG: Mosey to the rock pile on the fitness trail Choose a heavy rock Complete the reps below and jog around Loch Ness in between – 4 rounds of work – 3 laps – – curls x10 – Bent over rows x15 – Superman x20
To fitness trail – 3 rounds – pull ups or TRX x10 – High five merkins with partner x10
MARY: Head to Wells Fargo Parking lot – Wall climbers – One-leg thrusters – Sky humpers – Heels to heaven – American hammers – Big boys – Plank – Burpees
ANNOUNCEMENTS: – Terror Trails on 10/26 – This Saturday, 10/12 – BuildStrong event in South Park from 3-7 to support the CLT-area autism community. It’ll be a fun family event, and you can reach out to Gump for details – Hurricane Helene fundraising and volunteer activities are outlined in the mumblechatter channel. Advice from Hawkeye – sign up through a formal organization instead of showing up with a chainsaw and trying to figure things out as you go.
COT: YHC took us out
WARMUP: Jog to courtyard parking lot Imperial walker, hillbilly, potato pickers, plank, merkins, runners stretch, calf stretch, mountain climbers
THE THANG: Mosey to the rock pile on the fitness trail Choose a heavy rock Complete the reps below and jog around Loch Ness in between – 4 rounds of work – 3 laps – – curls x10 – Bent over rows x15 – Superman x20
To fitness trail – 3 rounds – pull ups or TRX x10 – High five merkins with partner x10
MARY: Head to Wells Fargo Parking lot – Wall climbers – One-leg thrusters – Sky humpers – Heels to heaven – American hammers – Big boys – Plank – Burpees
ANNOUNCEMENTS: – Terror Trails on 10/26 – This Saturday, 10/12 – BuildStrong event in South Park from 3-7 to support the CLT-area autism community. It’ll be a fun family event, and you can reach out to Gump for details – Hurricane Helene fundraising and volunteer activities are outlined in the mumblechatter channel. Advice from Hawkeye – sign up through a formal organization instead of showing up with a chainsaw and trying to figure things out as you go.
COT: YHC took us out
NC Hurricane Relief WOD
Date: 2024-10-09 AO: sacs Q: Cheese Curd PAX: Roulette, Starch, wildturkey, hoover, geraldo FNGs: None COUNT: 6
WARMUP: carry your stuff to the track THE THANG: WOD called for 9 rounds- 2 cleans, 7 pushups, 2 cleans and a 400 loop
MARY: we completed the WOD we did some Mary to kill the clock
ANNOUNCEMENTS: trail race COT: -good to have the solid group again -Hoover joined us after several months away -Geraldo wouldn’t stop counting -Wild turkey and starch just getting it done Always pushing himsel -Roulette pushing hard until the ends -YHC was shuffling today. 10 seconds on and off today. It was heavy
WARMUP: carry your stuff to the track THE THANG: WOD called for 9 rounds- 2 cleans, 7 pushups, 2 cleans and a 400 loop
MARY: we completed the WOD we did some Mary to kill the clock
ANNOUNCEMENTS: trail race COT: -good to have the solid group again -Hoover joined us after several months away -Geraldo wouldn’t stop counting -Wild turkey and starch just getting it done Always pushing himsel -Roulette pushing hard until the ends -YHC was shuffling today. 10 seconds on and off today. It was heavy
The Perfect Workout
Date: 2024-10-09 AO: meathead Q: high_tide PAX: MARTA, Floyd, voodoo, Uncle Leo, The Worm, Unplugged FNGs: None COUNT: 7 The perfect workout. 7 pax, the number of perfection. 55 degrees, the perfect temperature. Voice of the pax, to perfect the weinke and playlist. Does it get any better? Here, see what I mean:
WARMUP: – Dan John’s Get Back Up drill – Jumping (cue the Metallica playlist, starting with Enter Sandman) (note to @Limey, you don’t get this in bootcamp workouts. You get tights)
THE THANG: In the spirit of Dan John’s Tonic Thursday (focus on movement quality instead of pushing poundage, which aligns with the spreadsheet’s stability theme):
I go/you go Partner up with lighter double bells or a 60-80# sandbag, using your partner as the timer, for: – 12 double presses – 12 double bent over rows – 12 double front squats Repeato 3x through
3 minute Cook Drill (use a medium-heavy KB – be careful not to over-bell yourself) – 1 minute waiter carry, followed directly by – 1 minute racked carry, followed directly by – 1 minute suitcase carry Rest 2 minutes Repeato on the right side (or the left side, if you started on the wrong side – you always start on the left side)
Audible: High Tide Complex (with no porpoise in attendance, the Porpoise Complex was scratched in favor of the High Tide Complex, who was) EMOM – 1 snatch – 1 clean – 1 press – 1 squat (as noted by the pax, placing the press before the squat instead of after it changes it from a squat-press “thruster” into a more strict, momentum-free press, as intended :face_with_monocle:) Run out the clock with ~ 10 rounds/minutes
MARY: push up position plank while the bootcamp pax roll in ANNOUNCEMENTS: – 2nd Friday breakfast at Stacks this Friday – Paper Jam is collecting volunteers and/or donations for a 10/19 trip to Rutherfordton COT: take out by Runstopper. Let’s keep in our prayers: the people of Western NC as they seek to recover and restore their lives, the people of FL as the next hurricane approaches, and the pax around us as they support their families with needs spoken and unspoken. Aye.
WARMUP: – Dan John’s Get Back Up drill – Jumping (cue the Metallica playlist, starting with Enter Sandman) (note to @Limey, you don’t get this in bootcamp workouts. You get tights)
THE THANG: In the spirit of Dan John’s Tonic Thursday (focus on movement quality instead of pushing poundage, which aligns with the spreadsheet’s stability theme):
I go/you go Partner up with lighter double bells or a 60-80# sandbag, using your partner as the timer, for: – 12 double presses – 12 double bent over rows – 12 double front squats Repeato 3x through
3 minute Cook Drill (use a medium-heavy KB – be careful not to over-bell yourself) – 1 minute waiter carry, followed directly by – 1 minute racked carry, followed directly by – 1 minute suitcase carry Rest 2 minutes Repeato on the right side (or the left side, if you started on the wrong side – you always start on the left side)
Audible: High Tide Complex (with no porpoise in attendance, the Porpoise Complex was scratched in favor of the High Tide Complex, who was) EMOM – 1 snatch – 1 clean – 1 press – 1 squat (as noted by the pax, placing the press before the squat instead of after it changes it from a squat-press “thruster” into a more strict, momentum-free press, as intended :face_with_monocle:) Run out the clock with ~ 10 rounds/minutes
MARY: push up position plank while the bootcamp pax roll in ANNOUNCEMENTS: – 2nd Friday breakfast at Stacks this Friday – Paper Jam is collecting volunteers and/or donations for a 10/19 trip to Rutherfordton COT: take out by Runstopper. Let’s keep in our prayers: the people of Western NC as they seek to recover and restore their lives, the people of FL as the next hurricane approaches, and the pax around us as they support their families with needs spoken and unspoken. Aye.