Rush’s Greatest Hits
Date: 2024-08-29 AO: peak-51 Q: Spammer PAX: Spammer, lois, kilowatt, pebbles, Mounds, Hot Plate FNGs: None COUNT: 6 WARMUP: Walked to grassy area at beer temple THE THANG: Just under 40 minutes of called exercises. 30 seconds / exercise. Rest was built in, but not at predictable intervals. Some exercises repeated multiple times for a full body workout. MARY: No time. ANNOUNCEMENTS: Blook Drive in October and Iron Pax Challenge starting soon COT: Spammer
FYI During the workout YHC’s Hydro Flask was stolen from the back of my truck. We were only 100 feet away but not in the parking lot. At the same time Cheese Curd had a shirt hanging outside his vehicle that was also stolen. Come on Matthews! Hope the recipient puts them to good use!
FYI During the workout YHC’s Hydro Flask was stolen from the back of my truck. We were only 100 feet away but not in the parking lot. At the same time Cheese Curd had a shirt hanging outside his vehicle that was also stolen. Come on Matthews! Hope the recipient puts them to good use!
You can go your own way
Date: 2024-08-29 AO: the-devils-turn Q: flipper PAX: bratwurst, citgo, fleetwood, Dosey Doe, Polly, hairball, fletch, bunker, frasier, flipper FNGs: None COUNT: 10 As predicted, we had ultra marathon dudes grinding olde course hills at pace, normal marathon dudes doing tempos in the villages, YHC doing slower tempo things, and a few PAX enjoying a more luxurious pace. Pretty even split amongst the groups, but quite the shock to the system with recent temps giving way to 2nd summer heat.
WARMUP: bunch of prerunners THE THANG: as mentioned above, Pax went their own ways MARY: nope ANNOUNCEMENTS: YHC split early so COT activities are unknowable, but I’m sure they happened. COT: see above
WARMUP: bunch of prerunners THE THANG: as mentioned above, Pax went their own ways MARY: nope ANNOUNCEMENTS: YHC split early so COT activities are unknowable, but I’m sure they happened. COT: see above
A Wingman Repeat! Thanks doing the heavy lifting
Date: 2024-08-29 AO: _area-51 Q: ToeJam PAX: Carny, goonie, Bombay FNGs: None COUNT: 4
WARMUP: Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch THE THANG: Circuit 1: Full Body (12 min) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers 6. Inchworms (walk hands out to a plank, then back to standing) MARY: in workout ANNOUNCEMENTS: none COT: YHQ took us out
WARMUP: Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch THE THANG: Circuit 1: Full Body (12 min) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers 6. Inchworms (walk hands out to a plank, then back to standing) MARY: in workout ANNOUNCEMENTS: none COT: YHQ took us out
Canine Rex WOD
Date: 2024-08-29 AO: the-phoenix Q: wildturkey PAX: wingman, Hawkeye, war_eagle FNGs: None COUNT: 4 Today, we honored our furry friends, the incredible K9s, with a challenging workout that tested our endurance and strength.
Workout: 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps 25 Burpees 1 Mile Run (almost) 2.2 miles for the day
As we pushed ourselves through each round, we remembered the tireless dedication of K9s and their invaluable contributions to our communities. For the burpee set, we named a breed of dig for every count.
Thanks to War Eagle, Wingman, and Hawkeye for their determination and perseverance.
Announcements – Terror Trails and Blood Drive
Workout: 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps 25 Burpees 1 Mile Run (almost) 2.2 miles for the day
As we pushed ourselves through each round, we remembered the tireless dedication of K9s and their invaluable contributions to our communities. For the burpee set, we named a breed of dig for every count.
Thanks to War Eagle, Wingman, and Hawkeye for their determination and perseverance.
Announcements – Terror Trails and Blood Drive
Exploring Matthews and losing a shirt
Date: 2024-08-29 AO: sparta Q: Cheese Curd PAX: geraldo, Happy Meal, Keystone, Full House, hopper FNGs: None COUNT: 6
WARMUP: THE THANG: set a map up in Garmin. Run until we are separated, then stop, do some merkins and squats, waiting for the six and then keep running.
MARY: nope ANNOUNCEMENTS: blood drive and IPC starts Sunday COT: -Thanks for giving me the opportunity to Q -Only my 2nd time at the site and now my second Q -Q’ing this site makes me nervous because you can literally go anywhere, thanks for pushing me to get creative – Great to see Happy Meal. Clearly drove the furtherest. Great to see you!! – Full House is always a gracious tour guide as he knows the area well. Thanks for keeping me on my path today – Geraldo was hanging in the 6, but pushing hard. – Hopper has turned into a running machine. – Keystone says he wants about 5 miles, I clocked 5.6. He stayed with Full House and I all morning – Oh and f’ that guy who took my shirt. Yes, hopefully he needed it, but any of my race shirts tell a story, this was a coaching, Let Me Run. Sure I have more, but still sucks!
Sorry for no advance warning for headlamps. It got real dark in some spots! Glad everyone stayed upright!
WARMUP: THE THANG: set a map up in Garmin. Run until we are separated, then stop, do some merkins and squats, waiting for the six and then keep running.
MARY: nope ANNOUNCEMENTS: blood drive and IPC starts Sunday COT: -Thanks for giving me the opportunity to Q -Only my 2nd time at the site and now my second Q -Q’ing this site makes me nervous because you can literally go anywhere, thanks for pushing me to get creative – Great to see Happy Meal. Clearly drove the furtherest. Great to see you!! – Full House is always a gracious tour guide as he knows the area well. Thanks for keeping me on my path today – Geraldo was hanging in the 6, but pushing hard. – Hopper has turned into a running machine. – Keystone says he wants about 5 miles, I clocked 5.6. He stayed with Full House and I all morning – Oh and f’ that guy who took my shirt. Yes, hopefully he needed it, but any of my race shirts tell a story, this was a coaching, Let Me Run. Sure I have more, but still sucks!
Sorry for no advance warning for headlamps. It got real dark in some spots! Glad everyone stayed upright!
(In)Stability Day
Date: 2024-08-28 AO: meathead Q: Soul Glo PAX: voodoo, The Worm, Uncle Leo, MARTA FNGs: None COUNT: 5 Five Meatheads received a full body workout as part of Stability Day – Week 3, Day 2 of the current Sheet. The group was relatively tame as it focused on maintaining balance while moving metal. To my knowledge there were no injuries and everyone got a sweat, making the morning a success!
WARMUP: SSH x 20 IW x 15 Arm circles forward/back x 20 Sharon Towers x 10 Two-handed swing x 10 Prying squat Merkins x 10
THE THANG: Sandbag or kettlebell One legged lift 4×8 Plank lateral drag 4×8 Side lunge to knee raise 4×8
KB AMRAP (three full sets) Renegade Rows 5 each side Single leg deadlift 8 each leg Staggered swing 10 each leg Prone tricep extension 15
Pyramid Complex Sets of 2, 4, 6, 8, 10 (conveniently ran out of time at the top) Two-handed swing One hand alternating swing – each side Thrusters – each side MARY: No ANNOUNCEMENTS: Mention of potential Spartan Race opportunities COT:
WARMUP: SSH x 20 IW x 15 Arm circles forward/back x 20 Sharon Towers x 10 Two-handed swing x 10 Prying squat Merkins x 10
THE THANG: Sandbag or kettlebell One legged lift 4×8 Plank lateral drag 4×8 Side lunge to knee raise 4×8
KB AMRAP (three full sets) Renegade Rows 5 each side Single leg deadlift 8 each leg Staggered swing 10 each leg Prone tricep extension 15
Pyramid Complex Sets of 2, 4, 6, 8, 10 (conveniently ran out of time at the top) Two-handed swing One hand alternating swing – each side Thrusters – each side MARY: No ANNOUNCEMENTS: Mention of potential Spartan Race opportunities COT:
Day late with the backblast
Date: 2024-08-27 AO: skunk-works Q: lois PAX: Mountain Momma, ChickenWing FNGs: None COUNT: 3 This is a day late but wanted to share Lois’s love. With no stonecold Smokey or Horsehead present, the Gamecocks banter was limited
WARMUP: the usual – SSH, merkins, mountain climbers, run a lap THE THANG: Tabata with 8 consecutive rounds of 30 seconds followed by a 1 minute rest. I can’t remember all the exercises but I remember one round of primarily core exercises really sucking. MARY: we had time for a minute or two of flutters etc ANNOUNCEMENTS: Charlotte Crusade Fri 9/20 COT: prayers for a number of people seeking healing, for the zigler family due to an unexpected death in the family
WARMUP: the usual – SSH, merkins, mountain climbers, run a lap THE THANG: Tabata with 8 consecutive rounds of 30 seconds followed by a 1 minute rest. I can’t remember all the exercises but I remember one round of primarily core exercises really sucking. MARY: we had time for a minute or two of flutters etc ANNOUNCEMENTS: Charlotte Crusade Fri 9/20 COT: prayers for a number of people seeking healing, for the zigler family due to an unexpected death in the family
Green Monster
Date: 2024-08-28 AO: wamrap Q: Alf PAX: Alf, rachel, mcgee, Horsehead, double_e, O’Tannenbaum, poptart FNGs: None COUNT: 7
WARMUP: run across street THE THANG: do exercises repeat around a large field.
Pop Tart couldn’t stop talking about the Pop Tart bunt cake his M got him for their anniversary yesterday. He thinks we should all go have one.
Rachel was out front. O’Tannenbaum did all the reps*. Hops and Orange Whip were notably absent.
WARMUP: run across street THE THANG: do exercises repeat around a large field.
Pop Tart couldn’t stop talking about the Pop Tart bunt cake his M got him for their anniversary yesterday. He thinks we should all go have one.
Rachel was out front. O’Tannenbaum did all the reps*. Hops and Orange Whip were notably absent.
Preseason IPC 2020- Wheel of Misfortune
Date: 2024-08-28 AO: sacs Q: Cheese Curd PAX: Focker, geraldo, Emoji, Roulette, wildturkey FNGs: None COUNT: 6 Modified version of my most favorite IPC workout. Grab your ruck and sandbag or if you are Focker, weight vest and cinderblock and head to the track
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
A HIIT For All
Date: 2024-08-28 AO: the-maul Q: wingman PAX: kirby, super trooper, madison, Odd Job, midriff FNGs: None COUNT: 6 Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.