Swift Backblast
Date: 2024-09-03 AO: run Q: citgo PAX: Gump, rock_thrill, frasier, hairball, soft_pretzel, fletch, kirby, tagalong, fire_hazard, @moth @brisket FNGs: None COUNT: 11
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
224 burpees
Date: 2024-09-03 AO: bagpipe Q: Palmolive PAX: Roulette, Hawkeye FNGs: None COUNT: 3 We did 224 burpees.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
Converging with Waxhaw
Date: 2024-09-02 AO: swole Q: voodoo PAX: Mountain Momma, Unplugged, The Worm, Uncle Leo, voodoo FNGs: None COUNT: 5 Five knuckle-dragging pax made the trip down to Cuthbertson High School to join our Waxhaw brothers for their 5th anniversary convergence. Over 100 pax posted for a mix of boot camps, mountain biking, gear, and running. It was a great morning for some fellowship too with a speaker and coffeeteria.
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
Blakeovery Deuces
Date: 2024-09-02 AO: blakovery Q: midriff , fleetwood PAX: midriff, fleetwood FNGs: None COUNT: 2 5 miles through Providence Country Club. Thanks Fleetwood for showing up so I didn’t have to run alone.
kirby joined us at Starbucks for coffeeteria
Happy Labor Day
kirby joined us at Starbucks for coffeeteria
Happy Labor Day
CR after a flood – Toolbag
Date: 2024-08-31 AO: chicken-run Q: HazMat PAX: bratwurst, Chopper, das_boot, kirby, madison, midriff, wingman FNGs: None COUNT: 8
WARMUP: 0500 pre run and 0530 pre run THE THANG: 0600 10 miles no trails as they were floods MARY: ANNOUNCEMENTS: support Kirby, WxW 5th Monday COT: coffe time
WARMUP: 0500 pre run and 0530 pre run THE THANG: 0600 10 miles no trails as they were floods MARY: ANNOUNCEMENTS: support Kirby, WxW 5th Monday COT: coffe time
Modify as Needed…and Modifications were Needed
Date: 2024-08-31 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Mountain Momma, voodoo, high_tide, Wabbit, mighty_mite, Cottonmouth FNGs: None COUNT: 9 Something about a warm (but not hot) summer morning with pavement slightly dried from a fresh rain just hits differently. Indeed the conditions presented nine pax with an asphalt palate with which to paint the robust weinke…or maybe that paint was just the sweat from our collective brows? Either way, Flipper’s Week 3 Day 3 from the Bells & Bags Redux series left its mark. While more quixotic Q’s would be overwhelmed with all the activities, YHC tried to keep the pulse and we made changes on the fly to capture the spirit of this beatdown. Also, having more men than sandbags always spurs open-minded invention. Nevertheless, solid beatdown with a great crew of pax. Mumblechatter was healthy especially during the grind of long sets and EMOMs. Topics ranged from why saying you’ve been attacked by a bird makes you sound crazy, even if it’s true, to plausible reasons for why your sandbag would be covered in Kahlúa and of course, football discourse both collegiate and professional. All in all a solid pump. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Sandbags Activities – Clean & press (12x) (3 sets) – Counter-rotational reverse lunge (6 e/s) (3 sets) – Merkin monster (3x) (3 sets) – Up + Up (3x) (3 sets) (Note: YHC transcribed this incorrectly; Voodoo was correct as this was supposed to be the Up + Over; mea cupla) 2) Kettlebell EMOM (16 mins.) – A: Double clean (8x) – B: Alternating swings (20x) – C: Swing squat (15x) – D: Half squat (8x) 3) Carries – One-handed waiter – One-handed racked MARY: Just enough time for a quick 30 sec. glutebridge ANNOUNCEMENTS: – Area vampire, MARTA, wants YOU for some modern bloodletting in early October – see Slack for details – Charlotte Crusade at Bojangles Coliseum is coming up on 9/20 (www.charlottecrusade.com/) – “Your soul is by fear assailed, which so often overcasts a man that he recoils from noble resolutions like a shy beast in the hour of shadows.” Inferno, Canto 2, 45-48 COT: YHC took out the joint men of The Rock and Olympus. Hope everyone has a great holiday weekend! Check Slack for details on Monday convergences.
BRR Friendly
Date: 2024-08-31 AO: the-rock Q: Alf PAX: hopper, jet_fuel, Snuka, poptart, Pilgrim, Alf, geraldo, Mr. Magoo, gummy, Limey, Snake Eyes FNGs: None COUNT: 12
WARMUP: we did some of this. THE THANG: Grab a rock. :rock: run around with it while doing various exercises MARY: we did some of this ANNOUNCEMENTS: blood drive October 4. Start saving up. COT: kryszikie with the take out. Seriously who the heck knows how to spell shachefski?
The workout was a very BRR friendly under 3 miles. No complaints from any Pax were heard.
Tuna is a new site Q but with a veteran move of signing me up to Q when he wasn’t going to post.
I think I’m missing one Pax in the count.
WARMUP: we did some of this. THE THANG: Grab a rock. :rock: run around with it while doing various exercises MARY: we did some of this ANNOUNCEMENTS: blood drive October 4. Start saving up. COT: kryszikie with the take out. Seriously who the heck knows how to spell shachefski?
The workout was a very BRR friendly under 3 miles. No complaints from any Pax were heard.
Tuna is a new site Q but with a veteran move of signing me up to Q when he wasn’t going to post.
I think I’m missing one Pax in the count.
F3 Baseball
Date: 2024-08-31 AO: davinci Q: Palmolive PAX: Abagnale, C3P0, Franky, Odd Job, Olaf, soft_pretzel, teddyf3, wildturkey FNGs: None COUNT: 9 After Midriff’s awesome Q last week, it felt like we needed to elevate the Da Vinci game. Thankfully, a good PAX turnout meant we could do some baseball and see who will make it to October.
WARMUP: Mosey to 131 Main for 1-5 burpees alternating with 10x IC ISWs, Peter Parkers, 4 count merkins, and Moroccan night clubs.
THE THANG: Head to Blakeney heath playground for 3 rounds of pull ups, inch worms, and 25 dips (timer).
Take things off-road up Blakeney Heath and cut through the woods to the baseball field for some friendly competition…
F3 baseball: PAX divided into 3 teams of 3. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, 75 merkins at first, 75 squats at second, 75 crab cakes at third, 75 burpees at home (30 burpees audible for round 2). Each time a team passes the base it started on, it gets a point. After 10 minutes, all teams ended with 2 points and we declined extra innings.
Run back to launch stopping for LBCs, air humpers, and WW1 sit-ups along the way at the street crossings. Audible for an up and down at stairs by the yoga studio and then back to launch.
MARY: Inch worms, crab cakes, LBCs, Air humpers, WW1s
ANNOUNCEMENTS: Waxhaw convergence at Cuthbertson on Labor Day, 7 am. Also, Teddy issued a merkin challenge for Bagpipe Qs to beat the 195 his crew knocked out last week.
COT: Olaf took us out
WARMUP: Mosey to 131 Main for 1-5 burpees alternating with 10x IC ISWs, Peter Parkers, 4 count merkins, and Moroccan night clubs.
THE THANG: Head to Blakeney heath playground for 3 rounds of pull ups, inch worms, and 25 dips (timer).
Take things off-road up Blakeney Heath and cut through the woods to the baseball field for some friendly competition…
F3 baseball: PAX divided into 3 teams of 3. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, 75 merkins at first, 75 squats at second, 75 crab cakes at third, 75 burpees at home (30 burpees audible for round 2). Each time a team passes the base it started on, it gets a point. After 10 minutes, all teams ended with 2 points and we declined extra innings.
Run back to launch stopping for LBCs, air humpers, and WW1 sit-ups along the way at the street crossings. Audible for an up and down at stairs by the yoga studio and then back to launch.
MARY: Inch worms, crab cakes, LBCs, Air humpers, WW1s
ANNOUNCEMENTS: Waxhaw convergence at Cuthbertson on Labor Day, 7 am. Also, Teddy issued a merkin challenge for Bagpipe Qs to beat the 195 his crew knocked out last week.
COT: Olaf took us out
BRR Tapering in Effect
Date: 2024-08-30 AO: mountain-goat Q: slim_fast PAX: slim_fast, Spammer, retread, fleetwood, wildturkey, gullah FNGs: None COUNT: 6 Easier run this morning due to many of the PAX getting ready for BRR next week. Stuck to the track WARMUP: 2 Track laps followed by some dynamic stretching THE THANG: OYO Yasso 800’s for about 35 minutes. Two track laps running followed by one recovery lap. The recovery lap should take the same amount of time as the two running laps. MARY: Finished early with a little stretching ANNOUNCEMENTS: fleetwood’s Dad COT: slim_fast
Balmy and breezy
Date: 2024-08-30 AO: nemo-resideo Q: Roulette PAX: Rosie, Abagnale, F3 Elsa, Odd Job, The Worm FNGs: None COUNT: 6 THE THANG: What a gift we had this morning, nice and breezy with a touch of balm in the air, just enough to lather us up as The Worm put it, Rosie & Abagnale were pushing the pace and keeping us honest this morning. Odd Job is becoming the keystone of this group, F3 Elsa continues to inspire and improve with every post. ANNOUNCEMENTS: October CSAUP to support www.dahliagrove.org/ more to come from kirby COT: soft_pretzel Took us out