Wet feet and Curdled Milk
Date: 2024-10-02 AO: the-maul Q: wildturkey PAX: wingman, super trooper, teddyf3, Odd Job, Hawkeye, war_eagle, patent_pending FNGs: None COUNT: 8
WARMUP: OCR lap around cinema
THE THANG: Donkey kick/ Carolina Dry Dock dynamic stretch and run BLIMPS with Jerry Can carries Suicide with called exercises MARY: A dazzling finale ANNOUNCEMENTS: Races Blood Drive Date Night COT: Volunteer and give to WNC recovery
WARMUP: OCR lap around cinema
THE THANG: Donkey kick/ Carolina Dry Dock dynamic stretch and run BLIMPS with Jerry Can carries Suicide with called exercises MARY: A dazzling finale ANNOUNCEMENTS: Races Blood Drive Date Night COT: Volunteer and give to WNC recovery
Week 4 IPC challange- Easier on paper
Date: 2024-10-02 AO: sacs Q: Cheese Curd PAX: geraldo, Starch, Roulette, Focker FNGs: None COUNT: 5
WARMUP: I lap around the track
THE THANG: set a 5 min timer per round, run a 200/ do 1 of 8 rounds of exercise x30 / run 200 then finish with burpees until 5 mins is up. Repeat 8 times
We finished by 6 and went for a ruck
MARY: during the workout ANNOUNCEMENTS: blood driver and Kevlar convergence COT: thanks Focker for the take out prayer
Roulette was cranky today. He makes us laugh when he is mad Focker was late but found us on the track. Apparently he was shaking off the Italian dinner and doing some pickle pounders of his own for the 3 yr anniversary geraldo still doesn’t do burpees Starch was good to see him back in the gloom. He was hammering the rounds, probably got in over 170 burpees As for YHC, running on fumes, and probably was a few burpees shy of 200.
WARMUP: I lap around the track
THE THANG: set a 5 min timer per round, run a 200/ do 1 of 8 rounds of exercise x30 / run 200 then finish with burpees until 5 mins is up. Repeat 8 times
We finished by 6 and went for a ruck
MARY: during the workout ANNOUNCEMENTS: blood driver and Kevlar convergence COT: thanks Focker for the take out prayer
Roulette was cranky today. He makes us laugh when he is mad Focker was late but found us on the track. Apparently he was shaking off the Italian dinner and doing some pickle pounders of his own for the 3 yr anniversary geraldo still doesn’t do burpees Starch was good to see him back in the gloom. He was hammering the rounds, probably got in over 170 burpees As for YHC, running on fumes, and probably was a few burpees shy of 200.
You can’t make horsey from here
Date: 2024-10-01 AO: fast-twitch Q: flipper PAX: Alf, Cheese Curd, Benny, turkey_leg, flipper FNGs: None COUNT: 5 YHC missed Sunday due to travel, so 10 miles of high effort were on the calendar… and YHC had the Fast-Twitch Q which drove the route selection of the Horsey Challenge. Alf was quick to say the crunch parking lot was too far away to make horsey and he was right, but that didn’t stop the pax from pushing hard in that direction for a solid 30 before sauntering back. PSA, McCalpine Creek Greenway is still very muddy, mind your
ANNOUNCEMENTS: blood drive Friday, see Marta COT: after some reflection on the dire plight of the North Carolina mountains, YHC took us out.
ANNOUNCEMENTS: blood drive Friday, see Marta COT: after some reflection on the dire plight of the North Carolina mountains, YHC took us out.
Chapter 2 – Diversity
Date: 2024-10-01 AO: 3rdf-timekeeper Q: bratwurst PAX: citgo, frasier FNGs: None COUNT: 3 spent 30min talking about our diversity experiences and it was relevant to the point of the chapter.
Next week, Chapter 3 – How can you say there’s only one true faith?
Next week, Chapter 3 – How can you say there’s only one true faith?
Franky’s whiteboard of pain . . . . .
Date: 2024-10-01 AO: bagpipe Q: Franky PAX: Starch, FlexSealer, teddyf3, wingman, Cooter2 FNGs: None COUNT: 6 WARMUP: short run to the whiteboard . . . . THE THANG: work down the instructions on the whiteboard. . . MARY: Cary the blocks and the whiteboard back to the launch. ANNOUNCEMENTS: COT:
Bulls on Parade
Date: 2024-10-01 AO: swift Q: bratwurst PAX: frasier, citgo, toolbag, Allen Cates, fleetwood, wildturkey, voodoo, midriff FNGs: None COUNT: 9 WARMUP: head down the power lines to Rushmore, Right, avoid trash truck that was on a tour to get in our way, Left around the Bull Ring, and then to the “top” for dynamic exercises.
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
going to the market
Date: 2024-10-01 AO: skunk-works Q: Mountain Momma PAX: lois, ChickenWing FNGs: None COUNT: 3
WARMUP: SSH, imperial walkers, hillbillies, merkins, stretching, mountain climbers, swings, around the world and halos, run a lap Whew! Workout over THE THANG: YHC has been slacking asking for Qs so we did a choose your own adventure ladder. Run across the soccer field and back between each set Round 1 Side lunge, curtsey lunge, heck I can’t remember the other 2… Did some Mary to get the core right Did some agility work, carryokre, backwards running and side shuffle Round 2 Swings, curls, merkins with a pull through and back lunges Finished with some more Mary MARY: ANNOUNCEMENTS: blood drive Friday at ‘the’ country club. I don’t know which one, I’m out of the loop with Area 51 social gatherings COT: praying for those recovering from Helene and dealing with the chaos
WARMUP: SSH, imperial walkers, hillbillies, merkins, stretching, mountain climbers, swings, around the world and halos, run a lap Whew! Workout over THE THANG: YHC has been slacking asking for Qs so we did a choose your own adventure ladder. Run across the soccer field and back between each set Round 1 Side lunge, curtsey lunge, heck I can’t remember the other 2… Did some Mary to get the core right Did some agility work, carryokre, backwards running and side shuffle Round 2 Swings, curls, merkins with a pull through and back lunges Finished with some more Mary MARY: ANNOUNCEMENTS: blood drive Friday at ‘the’ country club. I don’t know which one, I’m out of the loop with Area 51 social gatherings COT: praying for those recovering from Helene and dealing with the chaos
Helen Aftermath
Date: 2024-09-30 AO: chubby-hubby Q: geraldo PAX: turkey_leg, Mr Brady, Spammer, Joker, grasshopper, geraldo FNGs: None COUNT: 6
WARMUP: THE THANG: turkey_leg did Turkey Leg Things with extra credit. Joker has 311 & bulk item pickup covered for the city. grasshopper joined them for 5 miles. Spammer, Mr Brady & geraldo did 4 miles. ANNOUNCEMENTS: Blood Drive Friday. Prayers for those affected by Helene
WARMUP: THE THANG: turkey_leg did Turkey Leg Things with extra credit. Joker has 311 & bulk item pickup covered for the city. grasshopper joined them for 5 miles. Spammer, Mr Brady & geraldo did 4 miles. ANNOUNCEMENTS: Blood Drive Friday. Prayers for those affected by Helene
That… hurt
Date: 2024-09-30 AO: swole Q: flipper PAX: flipper, Uncle Leo, ickey_shuffle, voodoo, The Worm FNGs: None COUNT: 5
WARMUP: SSH, IW, ST, Swings, High Pull, Snatch… all the goodness THE THANG:
Some sandbag work got us started, with deadlifts, front squats, hang cleans, and ground to overheads.
15 minute EMOM really pleased the crowd with 5 minutes each of double cleans, high pull squats, and heavy swings
Clean and Park complex rounded us out
MARY: just enough time for some Boat/Canoe ANNOUNCEMENTS: blood drive Friday COT: YHC took us out
WARMUP: SSH, IW, ST, Swings, High Pull, Snatch… all the goodness THE THANG:
Some sandbag work got us started, with deadlifts, front squats, hang cleans, and ground to overheads.
15 minute EMOM really pleased the crowd with 5 minutes each of double cleans, high pull squats, and heavy swings
Clean and Park complex rounded us out
MARY: just enough time for some Boat/Canoe ANNOUNCEMENTS: blood drive Friday COT: YHC took us out
Small numbers
Date: 2024-09-30 AO: run Q: frasier PAX: bunker, wingman FNGs: None COUNT: 3
WARMUP: THE THANG: smaller numbers today. Guess people were sleeping in since some kids had no school. Ran down to Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for killer Creek to support Kid Rock. F3 night out at old Mac brewery 5 o’clock this Saturday. COT:
WARMUP: THE THANG: smaller numbers today. Guess people were sleeping in since some kids had no school. Ran down to Marvin Creek and back. MARY: ANNOUNCEMENTS: sign up for killer Creek to support Kid Rock. F3 night out at old Mac brewery 5 o’clock this Saturday. COT: