One soupy brave
Switch the way you were running and do different exercises for three rounds 20 Merkins 20 Big boy sit ups 5 Burpees
Head over to the big hill in Stoncrest and complete a round of 7s. Burpees at the bottom and squats at the top.
Head over to the empty fountain by the Office and do three rounds of a workout and then run around the buildings. dips, derkins and stepups.
Head home with a stop for some windmills and Mary was spread throughout. MARY: along the way ANNOUNCEMENTS: Come to Panera. COT: Everyone stay safe. There were 7 in COT 3 ruckers + a puppy and the 3 bravesters
Bye bye fingers
WARMUP: No need it was 79 degrees and a billion percent humidity THE THANG: 3 determined PAX and 1 excited doggo set off for a steamy jaunt to explore the bowl and scout for future weinke development MARY: Not today ANNOUNCEMENTS: Mountain rumble in September, see channel for info COT: Thanks for the opportunity to experience another day and for still having all the fingers I did yesterday
DT Field Trip
COT: Marta took us out
Lock, Shock and Barrel- Nightmare Before Xmas WOD
WARMUP: 1 mile with just ruck
THE THANG: this WOD consisted of the following: (everything had sandbag AND Ruck, except for the ab exercises Round 1 – 10 Man-makers – 50 pull throughs 1 – 400m walk with boy ruck and SB
Round 2 – 10 Man-makers – 50 leg raise press (ruck only) 1 – 400m walk with boy ruck and SB
Round 3 – 10 Man-makers – 50 Russian twist (ruck only) 1 – 400m walk with boy ruck and SB
That was it.
MARY: we got some in the WOD ANNOUNCEMENTS: 4 of July convergences in A51 and SOB land
COT: this workout was a hot mess from the very start…
– before we began the man makers, have the group felt it was a burpee with a press, but Roulette was sure his Google search was accurate, so we did a burpee like movement with ruck on. 1 Merkin, 1 or 2 shoulder taps, then another merkin. – I was way too tired to argue. Starch disagreed, but knew not to mess with his elders – I offer up to split the WOD before we started 18, 16, 16.. as we got in it, we stuck with the 50reps – On the track were field hockey or lacrosse nets. I almost hit them 2 times. Other of the blue – Emoji is almost giddy to be back in the folk – Roulette tried to school us on the value of protein shakes. You are a lucky man :rolling_on_the_floor_laughing: – wildturkey is on the hills of Dolly Parton – Starch is blending in nicely and becoming mean. So young, so angry!! 😉 – geraldo I think did all the recommendations. – Wild at her flow in in CLTv – New pax MAC hit me up to bring a sandbag…but someone never came :white_frowning_face: There were probably some othe brutal comments, I just may need to get to sleep!
Convergence at OP:worried: :disappointed_relieved: ,
GhostRunner- Wednesday edition
Le Tour da Vinci
WARMUP: Mosey to target for some warmups at a 22 count for the 22 teams in le Tour.
THE THANG: Head behind Target to grab two bricks, then go run some jogs and sprints to remember the thrill of the sprint finishes.
Carry our bricks for sets of 22 merkins and 22 Freddie Mercury at 4 light poles.
Head to the Blakeney hill to enjoy our mountain stage for the day. Twice up the hill where kirby showed off his mountain goat skills learned at Swift in June to blow is out of the water. Throw in some Didi jumps in honor of Didi the Devil, a constant presence at le Tour for years.
Return behind Target for 4 more sets of 22s in order to hit 176 merkins and Freddie Mercury, matching the number of riders who start le Tour each summer.
MOLESKINE: The PAX were good sports today for a challenging theme. Plenty of laughs throughout and maybe some additional time in the saddle is needed before we actually hit France.
ANNOUNCEMENTS: Go watch le Tour on TV and enjoy an amazing event!
COT: yep
Raintree 10k
Work at a natural pace – Part 1
Covered the first part of Chapter 4 – Work at a natural pace.
Next week will be a chance for you to catch up and finish Chapter 4. Come to discuss some of the author’s practical implementations to help with that.
So much overhead
WARMUP: various movements to get shoulders and legs ready for a beatdown THE THANG: 20 minute EMOM of mixed snatches and long cycles, 4X5 Thrusters, some AMRAP double long cycles MARY: just a bit ANNOUNCEMENTS: 4th of July celebration tomorrow at OP COT: W/ Anvil
Ready for some Adventure? Waxhaw CSAUP alert!!
Well, Its almost August…
Another month means another reason for a CSAUP! This one will be a little different from any previous events we have done. This is a hybrid of trail running, scavenger hunt, and adventure race with some F3 style. Here’s the details:
Saturday August 10th. Cuthbertson Middle School – Bus Loop Parking (Same as WTF)
Arrival and check-in no later than 6am – 6:10 mandatory meeting – 6:30 start – 9am strict finish
The morning of the event, 20 min before launch, we will start the mandatory pre-race meeting. At the meeting you will get full details on the course and your randomly assigned partner. You and your teammate will receive a map and a plastic bag with your assigned team number. You will have a few minutes to look over the map together and strategize, so make sure your are ready to get moving. This map will have the approximate location of 12 hidden checkpoints. Each checkpoint will also have a clue as to where specifically you can find it. All checkpoints will be marked with a colored flag, however, they may not be in plain sight. You will be working through neighborhoods, on roads and sidewalks, grass, trails, creeks, and even some bushwhacking. Checkpoints may not be directly on a trail. Taken from a PAGE of the Barclay marathon playbook… each checkpoint will have a book. Your job is to tear the correct page out of the book, return the book to its correct location, store your page in your team bag and carry it with you. The goal is to collect as many checkpoint pages as you can and return to basecamp before time runs out. The team that returns in time with the most pages in their bag will be the winner. If multiple teams have the same amount of pages, the team that has returned first will win.
Rules:
1. You and your teammate must stay together for the duration of the race.
2. Both team members MUST be back to the starting point before 9am. Any team not back before the deadline is automatically DQ’d, so plan your return path.
3. There is no specific route or order of checkpoints- you can take any path or go any direction you want that you think may be the fastest. (safety first – We are surrounded by busy roadways).
4. Foot travel only- no cars, bikes or any other means of transportation- We will have trail rangers on bikes making loops and checking in with teams.
5. No relocating checkpoints- No tearing out additional pages – this is a competition, but we need to play fair
6. Phones will be allowed for additional map assistance and guidance to and from checkpoints
7. No helping other teams. This is more about strategy than speed, so lets all have a level playing field.
8. Have fun and enjoy the hunt
We will have 3 water stations. 1 at basecamp and 2 others marked on the map. Cups will not be provided, so bring your own refillable cup, hydration vest, or water bottle to refill. Your Q’s may be out running the course and visiting checkpoints just to ensure they are in the correct locations, however no event Q will be eligible to compete. This includes YHC, Dasher and Rubbermaid.
No need to register- just show up the morning of
No T-shirts- just out here having fun
No cost- any incurred costs are covered from additional funds left over from WTF.
Feel free to send YHC any questions you may have. Feel free to forward on to other regions and other PAX. The event area is big enough to house any number of PAX that show up!
See you all soon and happy hunting!