Why do people live here?
Date: 2024-04-16 AO: fast-twitch Q: gummy PAX: Alf, ductwork, Runstopper, Cheese Curd, Benny FNGs: None COUNT: 6
WARMUP: we don’t warmup at Fast Twitch THE THANG: Terrible loop with windbluff, Smoker-ise and that other bad one.
Things we learned – the dog that used to wake the neighbors on Smoker-ise must’ve died a few years ago. Poor fella – Cheese curd is naturally lubricated and has never used body glide – Benny is a grinder. He kept working those hills until the end. – Runstopper is good for about 8 min before he blows his wad. I’m talking about running workouts only here. – Alf is on the mend and was back out front ht the end. – Ductwork smartly pulled the plug and went home to ice his foot. – Why do people live on roads like Smoker-ise? I would never go for a walk with those hills. – There’s some disagreement about what constitutes “the top” of Rising Meadow. Actually only Curd seemed unsure. MARY: ANNOUNCEMENTS: COT:
WARMUP: we don’t warmup at Fast Twitch THE THANG: Terrible loop with windbluff, Smoker-ise and that other bad one.
Things we learned – the dog that used to wake the neighbors on Smoker-ise must’ve died a few years ago. Poor fella – Cheese curd is naturally lubricated and has never used body glide – Benny is a grinder. He kept working those hills until the end. – Runstopper is good for about 8 min before he blows his wad. I’m talking about running workouts only here. – Alf is on the mend and was back out front ht the end. – Ductwork smartly pulled the plug and went home to ice his foot. – Why do people live on roads like Smoker-ise? I would never go for a walk with those hills. – There’s some disagreement about what constitutes “the top” of Rising Meadow. Actually only Curd seemed unsure. MARY: ANNOUNCEMENTS: COT:
Bowl-ing
Date: 2024-04-16 AO: bagpipe Q: Eleanor PAX: wildturkey, Pilgrim, kirby, Cooter2, Gump, picasso, Rousey FNGs: None COUNT: 8 WARMUP: – 1 min plank – 10 SSH – 10 Frankenstein
THE THANG: – Mosey to The Bowl – 10 Burpess – 10 Squat Jumps – 10 Explosive Merkins – Mosey to the Bridge – 10 Lunges – 10 Pull Ups – 5 Hill Sprints – Mosey back to the top, by the hotel, and start over (in descending count) (9, 8, 7,…)
MARY: – Finish with a set of 5 of everything
ANNOUNCEMENTS: – Someone jog my memory :thinking_face:
COT: – midriff – remind us of the leadership principle you left us with
Love you guys I appreciate the opportunity kick your :peach:
THE THANG: – Mosey to The Bowl – 10 Burpess – 10 Squat Jumps – 10 Explosive Merkins – Mosey to the Bridge – 10 Lunges – 10 Pull Ups – 5 Hill Sprints – Mosey back to the top, by the hotel, and start over (in descending count) (9, 8, 7,…)
MARY: – Finish with a set of 5 of everything
ANNOUNCEMENTS: – Someone jog my memory :thinking_face:
COT: – midriff – remind us of the leadership principle you left us with
Love you guys I appreciate the opportunity kick your :peach:
the hills are alive
Date: 2024-04-16 AO: swift Q: bratwurst PAX: fleetwood, Hippie, voodoo, flipper, midriff, sledge, teddyf3, citgo FNGs: None COUNT: 9 Warm-up to the top of Ben Nevis (preview of what’s to come or side distraction) and into the Ballantyne Country Club for dynamic stretching and drills.
Workout is 3×1:00 hill intervals at increasing pace during the set (1st at 10k pace effort – 8/10, 2nd at 5k pace effort – 8.5/10, 3rd at 1mile pace effort – 9/10). Recovery back down to the bottom of the hill after each interval. Start next interval together. 3 sets total = 9 total 1:00 hill intervals.
1st set with all 3 intervals up the meatiest part of James Jack Ln. Mosey along James Jack back towards entrance of BCC.
2nd set – #4 along James Jack towards entrance before recovery down to the steepest part at the far end. #5 and #6 from there and we reconnect with Sledge.
3rd set – mosey out of BCC to middle of Ben Nevis. Interval #7 and #8 are up Ben Nevis. We find Hippie here at some point. Running short on time, so we go up towards Ballantyne Village for #9.
It was great to have sledge back out for 2nd week in a row, welcome teddyf3 back because he just loves the hills and how they remind him of the BRR, and citgo made a rehab appearance against best wishes of his doctor.
flipper was implementing his “finish strong” efforts by pushing the last half of each interval to lead many of them in the end. midriff gave us one of his “the hills are alive speeches” right before and during the last interval and proceeded to bound off into the dark passing all PAX. fleetwood countered in his best Dwight Schrute with “False, hills are inanimate heaps of asphalt and are not alive.” voodoo helped them work out their differences on the final mosey back to COT.
Workout is 3×1:00 hill intervals at increasing pace during the set (1st at 10k pace effort – 8/10, 2nd at 5k pace effort – 8.5/10, 3rd at 1mile pace effort – 9/10). Recovery back down to the bottom of the hill after each interval. Start next interval together. 3 sets total = 9 total 1:00 hill intervals.
1st set with all 3 intervals up the meatiest part of James Jack Ln. Mosey along James Jack back towards entrance of BCC.
2nd set – #4 along James Jack towards entrance before recovery down to the steepest part at the far end. #5 and #6 from there and we reconnect with Sledge.
3rd set – mosey out of BCC to middle of Ben Nevis. Interval #7 and #8 are up Ben Nevis. We find Hippie here at some point. Running short on time, so we go up towards Ballantyne Village for #9.
It was great to have sledge back out for 2nd week in a row, welcome teddyf3 back because he just loves the hills and how they remind him of the BRR, and citgo made a rehab appearance against best wishes of his doctor.
flipper was implementing his “finish strong” efforts by pushing the last half of each interval to lead many of them in the end. midriff gave us one of his “the hills are alive speeches” right before and during the last interval and proceeded to bound off into the dark passing all PAX. fleetwood countered in his best Dwight Schrute with “False, hills are inanimate heaps of asphalt and are not alive.” voodoo helped them work out their differences on the final mosey back to COT.
A 530ish launch
Date: 2024-04-16 AO: skunk-works Q: Mountain Momma PAX: ChickenWing, stonecold, Horsehead, Smokey FNGs: None COUNT: 5
WARMUP: With THC and another PAX rolling in a little bit late, we caught up to the guys that showed up on time as they were heading to the new track at the Covenant Day middle school. After that longish walk, we warmed up with some swings, SSH, imperial walkers, Sharon towers, copperhead squats, merkins, mountain climbers, and the beginning of a lot of mumble chatter THE THANG: With a Rocky Top playlist in honor of Smokey’s return to the workout, and Horse head in attendance, the mumble chatter was definitely better than the workout from the get go. Rolling right out with swings for exercises, the banter started with transgenderism being invented on Rocky Top with a bear cat and a woman, what more needs to be said? The workout was on the fly with a mix of various exercises and a couple of laps around the track. MARY: My 11 minute ab routine was shrunk into 5.5 minutes by cutting each exercise to only 20 seconds, it’s always a crowd pleaser. ANNOUNCEMENTS: WTF this weekend COT: Prayers continuing for Lois and Sweetness’s M for their recovery, and for Double Es dad recovering from triple bypass. Praises for upcoming graduations for Stonecolds 2.0s, one high school and one college, and one of Smokey’s 2.0s from college.
WARMUP: With THC and another PAX rolling in a little bit late, we caught up to the guys that showed up on time as they were heading to the new track at the Covenant Day middle school. After that longish walk, we warmed up with some swings, SSH, imperial walkers, Sharon towers, copperhead squats, merkins, mountain climbers, and the beginning of a lot of mumble chatter THE THANG: With a Rocky Top playlist in honor of Smokey’s return to the workout, and Horse head in attendance, the mumble chatter was definitely better than the workout from the get go. Rolling right out with swings for exercises, the banter started with transgenderism being invented on Rocky Top with a bear cat and a woman, what more needs to be said? The workout was on the fly with a mix of various exercises and a couple of laps around the track. MARY: My 11 minute ab routine was shrunk into 5.5 minutes by cutting each exercise to only 20 seconds, it’s always a crowd pleaser. ANNOUNCEMENTS: WTF this weekend COT: Prayers continuing for Lois and Sweetness’s M for their recovery, and for Double Es dad recovering from triple bypass. Praises for upcoming graduations for Stonecolds 2.0s, one high school and one college, and one of Smokey’s 2.0s from college.
Bring on the snatches
Date: 2024-04-15 AO: swole Q: voodoo PAX: Uncle Leo, The Worm, flipper, wildturkey, voodoo FNGs: None COUNT: 5 On tax day, 5 pax gathered to swing some metal
WARMUP: SSH, prying squat, Sharon towers, IW – all in cadence
THE THANG: Week 7, Session 1 is a pretty short one, so we kept the warm up going by doing a few rounds of the Voodoo Complex (1H swing, high pull, snatch, clean, squat, press) – 2 sets of 1 rep per side, then 2 sets of 2 reps per side.
Sufficiently warm, we moved on to the program: 5 sets of press ladders (1 rep per side, 2, 3) 5 sets of 10 snatches per side with :20 rest between each set #crowdpleaser 4 sets of farmer carries
MARY: leg raises x 10 Elbow plank until time was up
ANNOUNCEMENTS: WTF, Savage Race
MOLESKINE: Thanks to the pax for coming out and following my lead. This was our first workout with snatches as we build to the snatch test. All those heavy swings and carries should be paying off now. Strong work by everyone out there.
COT: Thanks to Flipper for taking us out
WARMUP: SSH, prying squat, Sharon towers, IW – all in cadence
THE THANG: Week 7, Session 1 is a pretty short one, so we kept the warm up going by doing a few rounds of the Voodoo Complex (1H swing, high pull, snatch, clean, squat, press) – 2 sets of 1 rep per side, then 2 sets of 2 reps per side.
Sufficiently warm, we moved on to the program: 5 sets of press ladders (1 rep per side, 2, 3) 5 sets of 10 snatches per side with :20 rest between each set #crowdpleaser 4 sets of farmer carries
MARY: leg raises x 10 Elbow plank until time was up
ANNOUNCEMENTS: WTF, Savage Race
MOLESKINE: Thanks to the pax for coming out and following my lead. This was our first workout with snatches as we build to the snatch test. All those heavy swings and carries should be paying off now. Strong work by everyone out there.
COT: Thanks to Flipper for taking us out
Sometimes it’s more than just a workout
Date: 2024-04-15 AO: chubby-hubby Q: Cheese Curd , baracus PAX: Mr Brady FNGs: None COUNT: 3
WARMUP: Just Baracus stretching before we took off, texting Mr Brandy and Oona whining to start
THE THANG: run 2.5 out run 2.5 back and pick up a delayed Mr Brady on the way
MARY: not today
ANNOUNCEMENTS: just that Mr Brady is getting ready for double nickels… #old
COT: -Thanks for Baracus for taking us out. -Mr Brady woke up at 5:30 and still made it. Myself and others would have turned off the alarm and rolled over, well done! -Baracus started the run with…so how are things? I unloaded…. Thanks for being there this am! I made him regret that question.
Today was more than just a run. Often I try to keep up hardy pace, some days find myself running alone (w/oona) or staying just ahead of the pax (unsocialble). However, we both needed to clear our heads and or our bodies (someone was trying to detoxify from a weekend of indulgence) and connect on some difficult life topics.
It was a Monday morning, “get back to it” run. We both needed the jumpstart and it was great to see Mr Brady satisfy his commitment to Baracus. We were all present for eachother and sometimes that is more important than the workout.
Good seeing both of you this AM
WARMUP: Just Baracus stretching before we took off, texting Mr Brandy and Oona whining to start
THE THANG: run 2.5 out run 2.5 back and pick up a delayed Mr Brady on the way
MARY: not today
ANNOUNCEMENTS: just that Mr Brady is getting ready for double nickels… #old
COT: -Thanks for Baracus for taking us out. -Mr Brady woke up at 5:30 and still made it. Myself and others would have turned off the alarm and rolled over, well done! -Baracus started the run with…so how are things? I unloaded…. Thanks for being there this am! I made him regret that question.
Today was more than just a run. Often I try to keep up hardy pace, some days find myself running alone (w/oona) or staying just ahead of the pax (unsocialble). However, we both needed to clear our heads and or our bodies (someone was trying to detoxify from a weekend of indulgence) and connect on some difficult life topics.
It was a Monday morning, “get back to it” run. We both needed the jumpstart and it was great to see Mr Brady satisfy his commitment to Baracus. We were all present for eachother and sometimes that is more important than the workout.
Good seeing both of you this AM
WWFD
Date: 2024-04-15 AO: blakovery Q: wingman PAX: Dosey Doe, Gold Digger, hairball, Polly, tuck, midriff, goonie, kirby, Brexit, Taco_Stand, wingman, nip FNGs: None COUNT: 12 Many routes were chosen this morning. Should we run back to get the six? What would Frasier Do?
Any route is acceptable. Great to have double-digits at Blakovery. Great temperature this morning.
Pax: 12, Dogs: 2 (huckle, charlie) COT: 2 of them.
Any route is acceptable. Great to have double-digits at Blakovery. Great temperature this morning.
Pax: 12, Dogs: 2 (huckle, charlie) COT: 2 of them.
Can someone turn on the lights?
Date: 2024-04-13 AO: stonehenge Q: lex_luthor PAX: ToeJam, Rehab, fire_hazard, Rousey, 16 MM FNGs: None COUNT: 6 WARMUP: Jog down to the fitness trail with a 40 lb sandbag and ruck shared among the pax THE THANG: 8 exercises that started in darkness on the fitness trail. Thankfully ToeJam was able to light the path with his headlamp Pullups Lunges KB Swings Merkins Shoulder Press Deadlift Squats Rows MARY: No show ANNOUNCEMENTS: Bday celebrations for several of the pax 2.0’s in April Rehab and ToeJam WTF next Saturday 4/20 Yours truly celebrated his 47th trip around the sun with the Stonehenge crew. COT:
🌲🏃♂️🌟 Adventures in Marvin Creek Trails! 🌟🏃♀️🌲
Date: 2024-04-13 AO: chicken-run Q: midriff PAX: Dosey Doe, hairball, HazMat, toolbag, Kielbasa, turkey_leg, wingman, das_boot, C3P0, midriff FNGs: None COUNT: 10 The air crackled with excitement as HazMat, our trail maestro, charted a course through the untamed wilds of Marvin Creek. With each step, we danced with nature, our hearts pounding in sync with the rhythm of the forest. It was the kind of trail that whispers secrets to those who dare to listen.
Dosey Doe and hairball, fueled by pure adrenaline, tore through the foliage like woodland warriors on a quest for glory! Their trailblazing left behind a trail of awe and wonder. Meanwhile, HazMat and toolbag, the dynamic duo, warmed up the trail with a pre-run that would make even the swiftest deer envious!
As the sun dipped lower in the sky, our fearless crew, including wingman, Kielbasa, turkey_leg, and yours truly (YHC), plunged deeper into the heart of Marvin Creek’s mysteries! :sunrise::evergreen_tree: Along the way, we encountered the enigmatic das_boot, adding another layer of intrigue to our adventure. And who could forget the unexpected cameo by the legendary C3P0, forging his own path amidst the chaos!
Between dodging roots and leaping over fallen branches, our conversations echoed through the trees, spanning from the greens of Augusta to the far reaches of the galaxy! From dissecting the latest sci-fi masterpieces to debating the finer points of lawn-mowing technique (grass whispering, anyone?), there was never a dull moment.
Then, just when we thought we’d seen it all, fate intervened in the form of a surprise encounter with a seemingly lifeless goose. But lo and behold, nature had other plans, and our feathered friend rose from the brink of oblivion, a testament to the resilience of life itself!
With our hearts full of wonder and our spirits soaring, we bid adieu to Marvin Creek, eagerly anticipating the grand spectacle of the Waxhaw Trail Fest! So dust off your hiking boots, pack your sense of adventure, and brace yourselves for the next chapter in our trailblazing saga! Until then, stay wild, stay curious, and keep the spirit of adventure alive…
#MarvinCreekMagic #TrailblazersUnite #WaxhawTrailFestBound
Dosey Doe and hairball, fueled by pure adrenaline, tore through the foliage like woodland warriors on a quest for glory! Their trailblazing left behind a trail of awe and wonder. Meanwhile, HazMat and toolbag, the dynamic duo, warmed up the trail with a pre-run that would make even the swiftest deer envious!
As the sun dipped lower in the sky, our fearless crew, including wingman, Kielbasa, turkey_leg, and yours truly (YHC), plunged deeper into the heart of Marvin Creek’s mysteries! :sunrise::evergreen_tree: Along the way, we encountered the enigmatic das_boot, adding another layer of intrigue to our adventure. And who could forget the unexpected cameo by the legendary C3P0, forging his own path amidst the chaos!
Between dodging roots and leaping over fallen branches, our conversations echoed through the trees, spanning from the greens of Augusta to the far reaches of the galaxy! From dissecting the latest sci-fi masterpieces to debating the finer points of lawn-mowing technique (grass whispering, anyone?), there was never a dull moment.
Then, just when we thought we’d seen it all, fate intervened in the form of a surprise encounter with a seemingly lifeless goose. But lo and behold, nature had other plans, and our feathered friend rose from the brink of oblivion, a testament to the resilience of life itself!
With our hearts full of wonder and our spirits soaring, we bid adieu to Marvin Creek, eagerly anticipating the grand spectacle of the Waxhaw Trail Fest! So dust off your hiking boots, pack your sense of adventure, and brace yourselves for the next chapter in our trailblazing saga! Until then, stay wild, stay curious, and keep the spirit of adventure alive…
#MarvinCreekMagic #TrailblazersUnite #WaxhawTrailFestBound
Predictive Hypertrophy
Date: 2024-04-13 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, voodoo, ickey_shuffle FNGs: None COUNT: 7 Much like the ill effects generated by a flutebridge, Spring was in the air this morning! Instead of maypole dancing and rope skipping, however, the pax chose to fling metal spheres into the sky, flagrantly taunting Persephone herself. Verily, the humble Olympus pax took to the pavement and eschewed comfort. They put Week 6 Session 3 of the currently prescribed weinke in the books. In line with the spreadsheet comments, this workout was “routine by now” and we focused on “quality movements.” Thankfully (or woefully), YHC’s blistering cadence brought us to the threshold of a twisted reverse snatch/merkin/row ladder to close out the pump. Solid mumblechatter especially regarding monumental concert experiences with your kids. Though the session-by-session repetition is getting, well, repetitive, great to see the pax pushing themselves on some higher weights. The snatch test that once loomed in the distance is slowly coming into focus…we’ll be ready. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) SLDL/Merkin Ladder (3 sets) – 5x SLDL (e/s) 2) Waiters (5 sets) – 5x waiter carries from the cars to the curb (down/back switch hands at the turn) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double front squats 5) Pelosi Ladder 6) Inverse Ladder (10 sets) – 10x snatches [decrease 1x each set] – 5x merkins [hold at 5x each set] – 1x lawnmower row (e/s) [increase 1x each set] MARY: The Rock once again foiled plans to do an absolute gasser of KB lunges, but rest assured, dear pax, we’ll get to it soon. Instead we settled for some good old fashioned box cutters led (in cadence!) by Voodoo ANNOUNCEMENTS: – 4/20 – look out for WTF – 5/25 – Brew Ruck is happening! – TBD – some sort of 100 lb. ruck that costs $$ (…potentially for charity?) – Meditation for this week: The Worm jokingly mentioned it this morning, but most of success is just showing up (oddly enough this quip seems to be attributed to Woody Allen?). It’s easy to get after it when you’re motivated, when it’s fun, when it’s convenient…but if that leads to inconsistency, you’ll never see results. Success is oftentimes more of a battle of attrition. Reminder to show up this week to F3, your family, your craft, or whatever it is that’s important COT: YHC joined with the men of the Rock and we went out in the COT