Grizzly Bears on Strawberry Ln.
Date: 2024-07-24 AO: sacs Q: wildturkey PAX: geraldo, Roulette FNGs: None COUNT: 3 WARMUP: Ruck & sanbag carry from S. Charlotte Middle School to Fairway Downs. A little shake-out at the top. THE THANG: #1 – Carries Up and down Fairway Downs with suitcase carry, front carry and rifle carry.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
#2 Bear With Me 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix pull throughs 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 Sandbag rows 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count flutter kicks 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix 20 4-count mountain climber 10-yard tracking.goruckaffiliates.com/4B5GHXF/R74QP/?source_id=RT-Phoenix X2
#3 Across the SCMS parking lot 5 sandbag swings, 5 ruck get-ups suitcase and front carries x2
MARY: Glutebridge/sit-up x 20 Pretzel crunch x 20 Pistol crunch x 20 Chippy cross x 10
ANNOUNCEMENTS: Brolympics
COT: :muscle::black_heart:☢:beginner:♻
Great effort by all. We got to here some good GRT history from geraldo and Roulette is definately stronger powering through the carries and bear crawls like a boss.
WAMRAP – nothing to do with Wham! Or lunch wraps
Date: 2024-07-24 AO: wamrap Q: Alf PAX: Alf, poptart, Horsehead, double_e, mcgee, Flatiron FNGs: None COUNT: 6 6 men came out to enjoy parking deck stairs, burpees, and the garbage dumpster side of Whole Foods.
It was moist.
Thanks to Flatiron for the takeout.
It was moist.
Thanks to Flatiron for the takeout.
Never too late to start on the summer bod
Date: 2024-07-23 AO: bagpipe Q: Starch PAX: Abba, Hawkeye, kirby, war_eagle FNGs: None COUNT: 5 WARMUP: Moseyed to the YMCA parking lot. SSH Shoulder taps Calf stretch Runners stretch Merkins
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
THE THANG: Jogged down the road and got in a triple nickel up the hill Burpees at the base Bonnie Blairs (jumping lunges) at the top
Headed to the amp and found some benches for 2 sets of 15 dips 10 step ups (per leg) 10 split squats (per leg) Wrapped up here with 20 derkins
Found a parking lot. We started at a set point, ran to a landscape marker, did some Mary, jogged back to the start, and ran to the next marker. We did 15 reps of Flutter kicks Big boys Leg lifts LBCs
Headed back to the start point with the PAX calling out Mary at some intersections: JLos Heels to Heaven Big boys LBCs
All said and done, we got over 2 and a half miles in. We put in some good work, and it was a great morning with some great PAX.
MARY: Throughout
ANNOUNCEMENTS: Brolympics this Saturday, 7/27 F3 Date Night at the Ballantyne Olde Meck Long Distance will be posting at the Maul on the 31st – iykyk
COT: YHC took us out
FastTwitch 🔥🔥
Date: 2024-07-23 AO: _area-51 Q: fleetwood PAX: Benny, Astro (Kyle Kirchhoff), turkey_leg, hopper, wildturkey, flipper, Alf, voodoo, Cheese Curd FNGs: None COUNT: 9
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q
WARMUP: none THE THANG: A simple poll resulted in an out-in-back to Tjoes. Hills were inevitable, some tried to talk there way out of it Alf but none the less we made our way. Bad ozone and 74° made the 7miles fun and some breakaways happened. A fast few including a canine Cheese Curd made it to the Village and back, with flipper making it to COT a minute late due to extra credit. Good times 🔥🥵I am destroyed! MARY: n ANNOUNCEMENTS: look out for zoom Endurance training sessions in August (check Slack) COT: Q
Make the connection
Date: 2024-07-23 AO: swole Q: high_tide PAX: Uncle Leo, voodoo, flipper, ickey_shuffle, Emoji FNGs: None COUNT: 6 Kicking off the 8th and final week of the latest rainbow spreadsheet, YHC sought to distract the pax with the playlist, requiring them to make the connection among three songs, with varying degrees of success. Swoleness was experienced by all.
WARMUP: – SSH 25x – LSS 10x – Arm flailing (circles, Phelpsian flop, etc)
THE THANG: Single KB Complex: – Push-up – row – swing – clean – press – squat – snatch – TGU – Alternate sides each minute – EMOM 12 minutes
Pax choice: TGUs or ABCs The spreadsheet called for TGUs every 30 seconds. YHC offered the Pax the Armor Building Complex (ABC) as an alternate option. All chose the ABCs, of course. ABC= – 2 double cleans – 1 double press – 3 double front squats – EMOM for 12 minutes
One-handed swings – 12 one-handed swings, each side – EOM (every other minute) for 8 minutes
Audible: instead of lying on the freshly rain moistened pavement for KB pullovers, YHC opted for: – Heavy suitcase carry to the playground – 2 sets of pull-ups (pax choice on reps) – Heavy suitcase carry back to the parking lot
Marche conclu!
MARY: unnecessary ANNOUNCEMENTS: Brolympics this Saturday in Waxhaw Mission IMpossible, Charlotte Rescue Mission – every Saturday but something bigger near end of August?
COT: YHC was working hard on the playlist as the pax rolled in. Not sure where all the extra time went, but we went with what we had. Uncle Leo joined us on the cheese grater side of the building, having earlier sought shelter from the rain upon his early arrival. Voodoo was back from wherever his latest travel adventure took him. I’m Dublin down on it being Ireland. Flipper is still kicking himself that he couldn’t recall that Iron Man 2 had all those AC/DC songs in it. Icky Shuffle is likely still blasting Air Supply in his car with the windows rolled up. Confession: YHC did listen to some AS on the way home. Emoji was left wanting for more carries, though we did work in a couple.
YHC hates Mondays. And rain. Both were combined today (though the rain ended about 0530), but all was improved being in the company of this pax. Thank you, men.
Aye.
WARMUP: – SSH 25x – LSS 10x – Arm flailing (circles, Phelpsian flop, etc)
THE THANG: Single KB Complex: – Push-up – row – swing – clean – press – squat – snatch – TGU – Alternate sides each minute – EMOM 12 minutes
Pax choice: TGUs or ABCs The spreadsheet called for TGUs every 30 seconds. YHC offered the Pax the Armor Building Complex (ABC) as an alternate option. All chose the ABCs, of course. ABC= – 2 double cleans – 1 double press – 3 double front squats – EMOM for 12 minutes
One-handed swings – 12 one-handed swings, each side – EOM (every other minute) for 8 minutes
Audible: instead of lying on the freshly rain moistened pavement for KB pullovers, YHC opted for: – Heavy suitcase carry to the playground – 2 sets of pull-ups (pax choice on reps) – Heavy suitcase carry back to the parking lot
Marche conclu!
MARY: unnecessary ANNOUNCEMENTS: Brolympics this Saturday in Waxhaw Mission IMpossible, Charlotte Rescue Mission – every Saturday but something bigger near end of August?
COT: YHC was working hard on the playlist as the pax rolled in. Not sure where all the extra time went, but we went with what we had. Uncle Leo joined us on the cheese grater side of the building, having earlier sought shelter from the rain upon his early arrival. Voodoo was back from wherever his latest travel adventure took him. I’m Dublin down on it being Ireland. Flipper is still kicking himself that he couldn’t recall that Iron Man 2 had all those AC/DC songs in it. Icky Shuffle is likely still blasting Air Supply in his car with the windows rolled up. Confession: YHC did listen to some AS on the way home. Emoji was left wanting for more carries, though we did work in a couple.
YHC hates Mondays. And rain. Both were combined today (though the rain ended about 0530), but all was improved being in the company of this pax. Thank you, men.
Aye.
Bringing back the classics
Date: 2024-07-23 AO: skunk-works Q: hoover PAX: Mountain Momma, Header FNGs: None COUNT: 3 Three musketeers for a slightly less humid morning than anticipated. The weinke was pulled from the rolodex of skunkworks weinkes, circa 2017, which was obvious because it involved running the gravel track. Now a days we have a rubber track to support our old joints, while we talk about the glory days when our joints didn’t hurt so much.
but at least our merkin form was better than Metro’s, right Mountain Momma?
WARMUP: 20 two handed swings / IW / 20 two handed swings / run a lap / 20 two handed swings / merkins, peter parker, parker peter
THE THANG: circuits Circuit 1: Squat, Merkin, Good Morning, Two-handed Swing all x 10 then run a lap
Circuit 2: Clean and press, Reverse lunge, Lawnmower, alternating swing all x 10 then run a lap
Half-time: farmer/suitcase carry to midfield, do some mary with your bell, flapjack the suitcase carry back to start
Circuit 3: Curls, Upright row, Overhead Extension all x 10 then run a lap Circuit 4: alternating swings, Snatch, OH presses, diamond merkins, all x 10 then run a lap
finish out with one more round of mary
MARY: We did, twice ANNOUNCEMENTS: 24 hours of booty, Mt Momma is setting up a prayer tent at Haywood Stock. Come out and join them. COT: Header took us out
but at least our merkin form was better than Metro’s, right Mountain Momma?
WARMUP: 20 two handed swings / IW / 20 two handed swings / run a lap / 20 two handed swings / merkins, peter parker, parker peter
THE THANG: circuits Circuit 1: Squat, Merkin, Good Morning, Two-handed Swing all x 10 then run a lap
Circuit 2: Clean and press, Reverse lunge, Lawnmower, alternating swing all x 10 then run a lap
Half-time: farmer/suitcase carry to midfield, do some mary with your bell, flapjack the suitcase carry back to start
Circuit 3: Curls, Upright row, Overhead Extension all x 10 then run a lap Circuit 4: alternating swings, Snatch, OH presses, diamond merkins, all x 10 then run a lap
finish out with one more round of mary
MARY: We did, twice ANNOUNCEMENTS: 24 hours of booty, Mt Momma is setting up a prayer tent at Haywood Stock. Come out and join them. COT: Header took us out
enter witty name here
Date: 2024-07-23 AO: falcon-crest Q: MARTA PAX: Bootlegger, Bananas, spackles, Clover, Huddle House, Slingshot, Emoji, good_hands, puddin_pop, deep_dish, poptart, ziploc, scrum, snake eyes FNGs: 3 ziploc, scrum, snake eyes COUNT: 15 MUMBLECHATTER: Expected alot of refusniks on this workout but wanted to make it tougher than normal. Ended up modding to remove 2sets of 7s with burpees.
WARMUP: RUN TO HOPE 15X SSH 15X IW 20X ST 20X PETER PARKERS 20X LBC 10X LSS RECOVER
7S BURPEES AND merkins RECOVER
Run Mt Rea to Carmel Green cul de sac
Ab circuit + lunges to sidewalk
Run down mt Rea to creek 10x Declines 20x Shoulder taps 30x Dips
Run to Macandrew 3x called exercise while.partner runs long cul de sac
Run to dip in road 10x Declines 20x Shoulder taps 30x Dips
Run to hope for rock work 2x 10x biceps, triceps, and shoulder press 10x squat, bent over row, deadlift Return to launch
COT: YHC takes us out
ANNNOUNCEMENTS Blood drive sometime
WARMUP: RUN TO HOPE 15X SSH 15X IW 20X ST 20X PETER PARKERS 20X LBC 10X LSS RECOVER
7S BURPEES AND merkins RECOVER
Run Mt Rea to Carmel Green cul de sac
Ab circuit + lunges to sidewalk
Run down mt Rea to creek 10x Declines 20x Shoulder taps 30x Dips
Run to Macandrew 3x called exercise while.partner runs long cul de sac
Run to dip in road 10x Declines 20x Shoulder taps 30x Dips
Run to hope for rock work 2x 10x biceps, triceps, and shoulder press 10x squat, bent over row, deadlift Return to launch
COT: YHC takes us out
ANNNOUNCEMENTS Blood drive sometime
Franky’s fat camp
Date: 2024-07-22 AO: _sob Q: Franky PAX: kirby, Kelly, Point Break, Rudy, wildturkey, Roulette FNGs: None COUNT: 7
WARMUP: carry all the blocks and the whiteboard from Franky’s car to the fountains. THE THANG: work down the whiteboard of pain – Fat Camp MARY: nope ANNOUNCEMENTS: brolympics and date night coming up this Saturday COT:
WARMUP: carry all the blocks and the whiteboard from Franky’s car to the fountains. THE THANG: work down the whiteboard of pain – Fat Camp MARY: nope ANNOUNCEMENTS: brolympics and date night coming up this Saturday COT:
Power Tiwin Couple- Ace and Gary
Date: 2024-07-22 AO: chubby-hubby Q: Cheese Curd PAX: turkey_leg FNGs: None COUNT: 2
WARMUP: run to McHorsey THE THANG: find hills and run them MARY: nope ANNOUNCEMENTS: BroOlympics Sat/ waxhaw COT: this was hoover idea and he pulled the ripcord at 4:45. A quick text to turkey_leg and he confirmed he was in, just needed more time. So the 5:15 start with Hoover was a 5:30 start with TL and YHC. He’s coming back from a wicked cold, I am super slow, so together we were a super couple that could not be beat! Where is the rest of the Chubby Hubbies??
WARMUP: run to McHorsey THE THANG: find hills and run them MARY: nope ANNOUNCEMENTS: BroOlympics Sat/ waxhaw COT: this was hoover idea and he pulled the ripcord at 4:45. A quick text to turkey_leg and he confirmed he was in, just needed more time. So the 5:15 start with Hoover was a 5:30 start with TL and YHC. He’s coming back from a wicked cold, I am super slow, so together we were a super couple that could not be beat! Where is the rest of the Chubby Hubbies??
Very relaxed rat snake and lots of laughs
Date: 2024-07-20 AO: davinci Q: Odd Job PAX: C3P0, Franky, kirby FNGs: None COUNT: 4 WARMUP: SSH, IW, windmills, runner stretch, merkins, down dog
THE THANG: A few miles of running, lots of jump rope, a pile of PAX called exercises, hill runs, and some stuff with cinder blocks. Somehow I think we got more benefit from the laughter and fellowship than the beat down. We learned about the various uses of eggplant in France, that one can be injured eating ribs, a special exercise machine featured in Futurama, and that several of us dated Hippie’s “attractive nuisance” in high school. The real highlight though was Franky’s incredible new jump rope technic, which we are dubbing the Hobby Horse. Ask him to show you.
MARY: Flutter, LBC, big boy, ++
ANNOUNCEMENTS: Brolympics and date night one week from today. Mark your calendars.
THE THANG: A few miles of running, lots of jump rope, a pile of PAX called exercises, hill runs, and some stuff with cinder blocks. Somehow I think we got more benefit from the laughter and fellowship than the beat down. We learned about the various uses of eggplant in France, that one can be injured eating ribs, a special exercise machine featured in Futurama, and that several of us dated Hippie’s “attractive nuisance” in high school. The real highlight though was Franky’s incredible new jump rope technic, which we are dubbing the Hobby Horse. Ask him to show you.
MARY: Flutter, LBC, big boy, ++
ANNOUNCEMENTS: Brolympics and date night one week from today. Mark your calendars.