Rocking and Running
Date: 2024-08-14 AO: the-maul Q: war_eagle PAX: Jitterbug, kirby, wingman, madison, ToeJam, Winn Dixie FNGs: None COUNT: 7
WARMUP: Mosey around the theater and warm up there to give time for late comers Kirby and Jitterbug. THE THANG: Head to the Murderhorn stopping at the cul-de-sac neighborhood. P1 runs one way and P2 the other for 10 hand slap merkins at middle and finish. Down to rockpile for a lifting rock. Grinder series with group 1 doing curls, group 2 dips at the pavilion and group 3 the timer running between. Halfway thru changed to bent over rows and butt sit squats. Back up the Murderhorn with 5 merkins at each light. 5 good morning burpees back at launch because the nice lady walking her dog told us good morning. MARY: Not really today. ANNOUNCEMENTS: Happy hour at OMB (it was a good time) Iron Sharpener Wednesdays at Starbucks (Trader Joes) at 6:30. Welcome FNG “Winn Dixie” was aptly named because his first job was a bagger at a grocery store. COT: Strong work by all who got lots of rock work and over 2 miles.
WARMUP: Mosey around the theater and warm up there to give time for late comers Kirby and Jitterbug. THE THANG: Head to the Murderhorn stopping at the cul-de-sac neighborhood. P1 runs one way and P2 the other for 10 hand slap merkins at middle and finish. Down to rockpile for a lifting rock. Grinder series with group 1 doing curls, group 2 dips at the pavilion and group 3 the timer running between. Halfway thru changed to bent over rows and butt sit squats. Back up the Murderhorn with 5 merkins at each light. 5 good morning burpees back at launch because the nice lady walking her dog told us good morning. MARY: Not really today. ANNOUNCEMENTS: Happy hour at OMB (it was a good time) Iron Sharpener Wednesdays at Starbucks (Trader Joes) at 6:30. Welcome FNG “Winn Dixie” was aptly named because his first job was a bagger at a grocery store. COT: Strong work by all who got lots of rock work and over 2 miles.
EMOM to exhaustion
Date: 2024-08-17 AO: olympus Q: flipper PAX: Unplugged, voodoo, Uncle Leo, Emoji, Wabbit, Cheese Curd, flipper, The Worm, FiremanEd FNGs: None COUNT: 9 Day 3 of the first week of Bell ‘n Bag, man YHC forgot how much of a slobberknocker of a program this is. Was good to be back in the gloom after missing Monday & Wednesday, but what a helluva to get back into it.
Was awesome to have Fireman Ed with us, an old stalwart of A51 visiting from his newish home in GA. Was also kinda ok to have Cheese Curd visit the best hourlong gear workout in the region, but he could have left his never ending smack talk at Stonehenge… speaking of which the man triple downed today, talk about a motor!
WARMUP: the usual culprits THE THANG: KB movements – Switch Hand Swings 3X20, Clean and Press 3X6 a side, Swing Squats 5X10 was a real cloud pleaser.
SB EMOM: A minutes were: Hang Clean & Press 3minX10 Rotational Reverse Lunges 3minX10 DL->Clean->Squat->Press 5minX4 or 5
B minutes were low slow merkins 10, 8,6
Long carries of waiter to rack then suitcase MARY: boat canoe, glute bridge, elbow plank ANNOUNCEMENTS: mental toughness Mondays COT: shared w/ men of TheRock, YHC took us out
Was awesome to have Fireman Ed with us, an old stalwart of A51 visiting from his newish home in GA. Was also kinda ok to have Cheese Curd visit the best hourlong gear workout in the region, but he could have left his never ending smack talk at Stonehenge… speaking of which the man triple downed today, talk about a motor!
WARMUP: the usual culprits THE THANG: KB movements – Switch Hand Swings 3X20, Clean and Press 3X6 a side, Swing Squats 5X10 was a real cloud pleaser.
SB EMOM: A minutes were: Hang Clean & Press 3minX10 Rotational Reverse Lunges 3minX10 DL->Clean->Squat->Press 5minX4 or 5
B minutes were low slow merkins 10, 8,6
Long carries of waiter to rack then suitcase MARY: boat canoe, glute bridge, elbow plank ANNOUNCEMENTS: mental toughness Mondays COT: shared w/ men of TheRock, YHC took us out
2015 Workout
Date: 2024-08-17 AO: stonehenge Q: soft_pretzel PAX: Cheese Curd, f3bigtuna, lex_luthor, soft_pretzel, teddyf3, wildturkey FNGs: None COUNT: 6 Given my switch to DaVinci and Swift in the late teens, my Qs of Bagpipe and Stonehenge always take people back. WARMUP: located in the hotel parking lot much to Wild Turkeys chagrin. He also apparently doesn’t like SSH anymore and does this weird walking into people thing during Imperial Walkers. THE THANG: triple nickel, Jack Webb, 11s, partner hand slap merkins, ponds, Mary, hill sprints, pull ups on fitness trail. Very 2015 MARY: yes ANNOUNCEMENTS: none COT: thanks Lex for the takeout and everyone’s encouragement. Great group to work out with today.
Brave Chickens v4
Date: 2024-08-17 AO: davinci Q: kirby PAX: Roulette, Palmolive, Odd Job, Snake Eyes FNGs: None COUNT: 5 There is no getting better without doing. It’s great to see everyone pushing hard on a Saturday. Snake eyes is getting stronger by the day. His father is leading by example. Oddjob is hitting back hard. Palmolive embraced the suck and powered through the good morning burpees with ease. Proud of you all! 3.5 miles
WARMUP: Yep THE THANG: Don’t cross the Kirby. MARY: At Robinson farms ANNOUNCEMENTS: Adventure races and terror trails COT: Roulette took us out.
WARMUP: Yep THE THANG: Don’t cross the Kirby. MARY: At Robinson farms ANNOUNCEMENTS: Adventure races and terror trails COT: Roulette took us out.
Every little helps
Date: 2024-08-16 AO: nemo-resideo Q: Roulette PAX: Odd Job, F3 Elsa, patent_pending, Jitterbug, The Worm, Starch FNGs: None COUNT: 7 Great turn out today, new high score for PAX at Nemo with 7! We end up nudging just over 3 miles of ruck work and only a few minutes late to COT due to the traffic light. Really encouraging to see the PAX continue to engage.
No route, no problem
Date: 2024-08-15 AO: the-devils-turn Q: flipper PAX: Cheese Curd, fletch, flipper, frasier, turkey_leg, Dosey Doe, retread, bunker, Polly, hairball FNGs: None COUNT: 10 After a few days away, YHC was too lazy to call a route for today, thankfully there were alternate plans available. Rather than opt for DD’s 12! 400s like TL, myself, retread, and HB opted in for the kinder option of old course. The truly motivated did 5 min intervals while other opted for a mosey
WARMUP: 6 for PreRun THE THANG: 2 for track work, 8 for hills MARY: nope ANNOUNCEMENTS: mental toughness COT: missed it so not sure who took us out
WARMUP: 6 for PreRun THE THANG: 2 for track work, 8 for hills MARY: nope ANNOUNCEMENTS: mental toughness COT: missed it so not sure who took us out
Welcome Mr. Safety…
Date: 2024-08-14 AO: anvil Q: snowflake PAX: snowflake, jet_fuel, Mr. Magoo, Point Break, lorax, Floor Slapper, Pilgrim, Limey, Mr. Safety (From Raleigh AO) FNGs: None COUNT: 9 Things were done.
Over the Hills and Far Away
Date: 2024-08-15 AO: sparta Q: Orange Whip PAX: hoover, hopper, geraldo, ChickenWing, stonecold, Orange Whip FNGs: None COUNT: 6 Good showing this morning as the downtown Matthews crew ran over to Jokers side of the hood and did some suicides on the Bridle Brook hill.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
Killer Sprinklers and Tires
Date: 2024-08-15 AO: the-phoenix Q: wingman PAX: kirby, wildturkey, Hippie, Jitterbug, wingman, teddyf3 FNGs: None COUNT: 6 Run the teacher lot and do warmup. 20 SSH IC 10 IW IC 10 Hillbilly IC 10 Windmill IC 10 Potato Pickers (Hippie favorite) Calf Stretches
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Burpee Delight
Date: 2024-08-14 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, rachel FNGs: None COUNT: 4 We did burpees. And a few other things. Welcome FNG Klinger.