Doubles don’t disappoint
Date: 2024-05-15 AO: meathead Q: voodoo PAX: Uncle Leo, Soul Glo, Wabbit, MARTA, voodoo FNGs: None COUNT: 5 YHC came in on two wheels and then took forever to find my speaker (a necessity for a KB workout). As such, the pax got an extra 1-2 minutes of peace before the workout began.
WARMUP: the usual fare: SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Sharon Towers x 10 IC 5 high pulls per side Prying squat Arm circles and flapping and twisting
THE THANG: it’s the final week of the SFG Level I prep program and all I can say is that it’s been a blast. Tons of presses, swings, snatches, cleans, squats, and carries. What more could the ox ask for? Today’s weinke included doubles, carries, and swings:
5 waiter carries per side (to the second tree) 5 sets of 5 double cleans 5 sets of 5 double front squats 10 sets of 10 1H swings with :10 rest
MARY: low plank, hollow body hold, and glute bridge
ANNOUNCEMENTS: 1) Brewruck on 5/25. Details forthcoming from Hoover. See Slack for details. 2) BEERRUN on 6/1 (I think). See Slack for details. 3) June blood drive on 6/21. Come early and take a nice nap in the afternoon.
COT: Anvil joined us for COT and Puddin’ Pop took us out and we prayed for his friend/former coworker Marty and his family. Marty is suffering from terminal liver disease and has started hospice care. We also prayed for Yeti’s sister in law and her family. She recently passed away at 37 and leaves behind 5 children. :pray:
WARMUP: the usual fare: SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Sharon Towers x 10 IC 5 high pulls per side Prying squat Arm circles and flapping and twisting
THE THANG: it’s the final week of the SFG Level I prep program and all I can say is that it’s been a blast. Tons of presses, swings, snatches, cleans, squats, and carries. What more could the ox ask for? Today’s weinke included doubles, carries, and swings:
5 waiter carries per side (to the second tree) 5 sets of 5 double cleans 5 sets of 5 double front squats 10 sets of 10 1H swings with :10 rest
MARY: low plank, hollow body hold, and glute bridge
ANNOUNCEMENTS: 1) Brewruck on 5/25. Details forthcoming from Hoover. See Slack for details. 2) BEERRUN on 6/1 (I think). See Slack for details. 3) June blood drive on 6/21. Come early and take a nice nap in the afternoon.
COT: Anvil joined us for COT and Puddin’ Pop took us out and we prayed for his friend/former coworker Marty and his family. Marty is suffering from terminal liver disease and has started hospice care. We also prayed for Yeti’s sister in law and her family. She recently passed away at 37 and leaves behind 5 children. :pray:
Getting Ready for D-Day
Date: 2024-05-15 AO: sacs Q: Roulette PAX: wildturkey, ToeJam, Starch FNGs: None COUNT: 4 WARMUP: Grab your ruck and sandbag, mosey to Davie park. Say Hi to the Ultimate Frisbee bros that were on the soccer field playing in the dark with light-up cones and light-up bee… THE THANG: Four corners on the soccer field 20x Ruck/Sandbag Squats 20x Slick push-ups 20x Ruck/Sandbag Deadlifts 20x Ruck/Sandbag Overhead shoulder press Farmer Carry Ruck/Sandbag to next corner. Repeat until back at the first corner. Sounded easy on paper, this one was a burner… Mosey back to SCMS. MARY: Slick lap on the track, finished up with some flutter, Rosalita and LBC ANNOUNCEMENTS: Brew Ruck and Brew Run, F3 Dads/2.0 Camping Weekend at Camp Thunderbird, Convergence on Memorial Day COT: Thanks for the day and the fellowship, getting stronger and making our communities better
Ain’t no sunshine
Date: 2024-05-15 AO: wamrap Q: Orange Whip PAX: Horsehead, double_e, Alf, rachel, Orange Whip, O’Tannenbaum, Dunder (Boston) FNGs: None COUNT: 7
Good crowd today. Dunder came in from Boston and only had to explain that 6 times as people kept rolling in. Had to take the Q today to avoid Rachel or Alf calling some crazy 200 burpee morning and destroying my injured back.
At the clean deck: Wal Tar Jai Tarantulas Heels2Heaven Sit-ups Jump squats Man makers Hand release Romanian Dead Lifts Freddy Mercury 5X each and add 5 every lap
Rachel got to 25, duh, the rest of us were in the middle of that round. No lapping the pax today but we lost sight of Rachel around the 15 lap.
Good elevator music tunes today, Queen, Otis Redding and Fleetwood Mac stood out in between heavy breathing by YHC.
Shared my experience going to Alf’s PT and apparently I must have gone to the wrong place. Mai Lang kept asking “why so tense?”
OT’s shirt didn’t smell too bad today.
I’ve never seen Horsehead smile before, especially for a picture, but check out that photo.
Double E lost the new guy but he showed back up at COT.
Please stop raining
Good crowd today. Dunder came in from Boston and only had to explain that 6 times as people kept rolling in. Had to take the Q today to avoid Rachel or Alf calling some crazy 200 burpee morning and destroying my injured back.
At the clean deck: Wal Tar Jai Tarantulas Heels2Heaven Sit-ups Jump squats Man makers Hand release Romanian Dead Lifts Freddy Mercury 5X each and add 5 every lap
Rachel got to 25, duh, the rest of us were in the middle of that round. No lapping the pax today but we lost sight of Rachel around the 15 lap.
Good elevator music tunes today, Queen, Otis Redding and Fleetwood Mac stood out in between heavy breathing by YHC.
Shared my experience going to Alf’s PT and apparently I must have gone to the wrong place. Mai Lang kept asking “why so tense?”
OT’s shirt didn’t smell too bad today.
I’ve never seen Horsehead smile before, especially for a picture, but check out that photo.
Double E lost the new guy but he showed back up at COT.
Please stop raining
The Muggy Maul
Date: 2024-05-15 AO: the-maul Q: Hippie PAX: patent_pending, Hops, super trooper, picasso, Odd Job FNGs: None COUNT: 6
WARMUP: potato pickers, ssh, imperial walkers, hill Billie’s
THE THANG: Triple Nickle – 5 mercans, 5 lunges, five 200m – 5x
Stone Station – rotating weighted exercises, thrusters, squats, curls, tricep extensions, WWIII sit-ups, offset mercans, jump over burpees
MARY: box cutters, flutters, big boys, LBC
ANNOUNCEMENTS: 3rd-F at Starbucks @ Trader Joe’s -6:30am 1st and 3rd Wednesdays.
COT: Midriff and his young family
WARMUP: potato pickers, ssh, imperial walkers, hill Billie’s
THE THANG: Triple Nickle – 5 mercans, 5 lunges, five 200m – 5x
Stone Station – rotating weighted exercises, thrusters, squats, curls, tricep extensions, WWIII sit-ups, offset mercans, jump over burpees
MARY: box cutters, flutters, big boys, LBC
ANNOUNCEMENTS: 3rd-F at Starbucks @ Trader Joe’s -6:30am 1st and 3rd Wednesdays.
COT: Midriff and his young family
Elite Neoracist Institutions
Date: 2024-05-14 AO: 3rdf-timekeeper Q: bratwurst PAX: Hippie, Gump, frasier, citgo FNGs: None COUNT: 5 Chapter 3 – Elite Neoracist Institutions
In 2 WEEKs (no Timekeeper next week due to Waxhaw Express convergence) on the Tuesday after Memorial Day – May 28th, Gump will cover Chapter 4 – Why Neoracism is Spreading. We also cover Chapter 5 – The Neoracist Narrative.
Closing out the book with Chapter 6 – Solving the Problem of Racism in America – on June 4th.
In 2 WEEKs (no Timekeeper next week due to Waxhaw Express convergence) on the Tuesday after Memorial Day – May 28th, Gump will cover Chapter 4 – Why Neoracism is Spreading. We also cover Chapter 5 – The Neoracist Narrative.
Closing out the book with Chapter 6 – Solving the Problem of Racism in America – on June 4th.
Bridge Run
Date: 2024-05-14 AO: swift Q: bratwurst PAX: frasier, citgo, soft_pretzel, Gump, midriff, picasso FNGs: None COUNT: 7 WARMUP in the light mist for 1.25mi. Dynamic exercises on the bridge over Hwy521 while laying down cones.
THE THANG: 200m at 1mi race pace goal. 1:00 recovery on the walk or light jog. Repeat for a total of 12.
At some point, the rain got a little harder, but it was falling just light enough to be only a tad annoying and just the right amount of cooling. Never too heavy.
Long route home doing some more exploring on Upper Ave and Ballantyne Backyard that also involved a parking deck and staircase. It was getting a little too sketchy for some, but we were all worried about being late to COT. We turned in at COT right as Bagpipers were breaking the COT to get dry. Swift + Kirby did another COT.
ANNOUNCEMENTS: Memorial Day convergence at Calvary with bootcamp and Run options.
NEXT WEEK: Swift is converging with Waxhaw Express at Cuthbertson campus in Waxhaw at 0515 start time for the Mile Time Trial. Will preblast parking location.
THE THANG: 200m at 1mi race pace goal. 1:00 recovery on the walk or light jog. Repeat for a total of 12.
At some point, the rain got a little harder, but it was falling just light enough to be only a tad annoying and just the right amount of cooling. Never too heavy.
Long route home doing some more exploring on Upper Ave and Ballantyne Backyard that also involved a parking deck and staircase. It was getting a little too sketchy for some, but we were all worried about being late to COT. We turned in at COT right as Bagpipers were breaking the COT to get dry. Swift + Kirby did another COT.
ANNOUNCEMENTS: Memorial Day convergence at Calvary with bootcamp and Run options.
NEXT WEEK: Swift is converging with Waxhaw Express at Cuthbertson campus in Waxhaw at 0515 start time for the Mile Time Trial. Will preblast parking location.
Parking deck but wet anyway
Date: 2024-05-14 AO: bagpipe Q: kirby PAX: wildturkey, Pilgrim, war_eagle, Hawkeye, Hippie, Eleanor FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Where the Down Boys Go
Date: 2024-05-13 AO: swole Q: ickey_shuffle PAX: flipper, voodoo, The Worm FNGs: None COUNT: 4
WARMUP: Most of the normal stuff sans side straddle hops THE THANG: Five rounds of press ladders Five rounds of 10 snatches per side Four rounds of heavy farmer carries Swing/squat/merkin combos for awhile Clean/squat/press/lawnmower combos MARY: Just 90 seconds worth ANNOUNCEMENTS: The usual suspects, blood drive and brew ruck and whatnot COT: Another glorious week in Paradise City. Last week Flipper requested a hair metal playlist and being the region’s self proclaimed expert on all things Sunset Strip Rock of the 80s and early 90s, I was happy to oblige, mixing in some deeper cuts with the well known stalwarts. It was strange and sad when I realized that the lead singers of two of our first three songs have shuffled off to the great tour bus in the sky (Warrant’s Jani Lane and Firehouse’s CJ Snare). We debated on whether Stuart from Beavis and Butthead wearing a Winger t-shirt killed the band’s career. The group (me anyway) lamented that Thunder didn’t have a bigger run since they were late to the scene and broke right when a great era of rock music was waning and tastes migrated north from Los Angeles to Seattle. One of the band’s music videos featured a young Pamela Anderson in one of her first acting roles though, and for that we are in their debt. To wrap this up I thought of saying to keep on rocking in the free world, but Neil Young sucks and doesn’t even deserve quotation marks. Instead in closing let’s just say “Hail Hail Rock and Roll”.
WARMUP: Most of the normal stuff sans side straddle hops THE THANG: Five rounds of press ladders Five rounds of 10 snatches per side Four rounds of heavy farmer carries Swing/squat/merkin combos for awhile Clean/squat/press/lawnmower combos MARY: Just 90 seconds worth ANNOUNCEMENTS: The usual suspects, blood drive and brew ruck and whatnot COT: Another glorious week in Paradise City. Last week Flipper requested a hair metal playlist and being the region’s self proclaimed expert on all things Sunset Strip Rock of the 80s and early 90s, I was happy to oblige, mixing in some deeper cuts with the well known stalwarts. It was strange and sad when I realized that the lead singers of two of our first three songs have shuffled off to the great tour bus in the sky (Warrant’s Jani Lane and Firehouse’s CJ Snare). We debated on whether Stuart from Beavis and Butthead wearing a Winger t-shirt killed the band’s career. The group (me anyway) lamented that Thunder didn’t have a bigger run since they were late to the scene and broke right when a great era of rock music was waning and tastes migrated north from Los Angeles to Seattle. One of the band’s music videos featured a young Pamela Anderson in one of her first acting roles though, and for that we are in their debt. To wrap this up I thought of saying to keep on rocking in the free world, but Neil Young sucks and doesn’t even deserve quotation marks. Instead in closing let’s just say “Hail Hail Rock and Roll”.
Blakeovery
Date: 2024-05-13 AO: run Q: frasier PAX: bratwurst, bunker, hairball, Polly FNGs: None COUNT: 5
WARMUP: THE THANG: smaller crowd this morning for some reason. Enjoyed a new stretch before they close off part of Elm due to the construction. MARY: ANNOUNCEMENTS: hope to see everyone back out next Monday. COT:
WARMUP: THE THANG: smaller crowd this morning for some reason. Enjoyed a new stretch before they close off part of Elm due to the construction. MARY: ANNOUNCEMENTS: hope to see everyone back out next Monday. COT:
13
Date: 2024-05-13 AO: base-camp Q: Hops PAX: Snuka, jet_fuel, spackles, O’Tannenbaum, Floor Slapper, Mr. Magoo, thunder_road, Emoji, Circuit City, Smash, Icarus, Limey FNGs: None COUNT: 13 Smash was LIFO, just behind Floorslapper..and then ran back to his car as I was disclaiming the pax. School bus was revved up and running prior to launch #fieldtrip Warmup lap on the track then short COP and then some other stuff including a trip to Davie Park. I asked aloud if there’s still a trail from SCMS to Davie Park. Snuka quickly answered “it’s still there, I was over at the park a couple weeks ago and walked down there.” Weird. Anyway, we didn’t use the trail. Jet Fuel was tucked. Spackler yawning. Floorslapper was giving away baby clothes to Icarus. Emoji returned from corporate jetsetting, Magoo & Thunder were relieved I showed up…at 5:28:39am. O’Tannenbaum mercifully wore a clean shirt…though he’s had it for 13 years. Circuit City has apparently retired his 4-inch tall headbands. Limey was his normal quiet self, and thankfully so too was his tailpipe. That’s pretty much it. A bunch of 42 to 62 year olds and Icarus (24) as WB. Probably need to start EH’ing a few 30-somethings, fellas. Thanks to Spackles for taking us out in prayer. New 3rdF Sharpener revs back up Wednesday at 6:30am at SBux-Piper Glen.