Maybe a Little Too Much Math

Maybe a Little Too Much Math

Date: 2024-01-12 AO: centurion Q: Point Break PAX: Emoji, Mr. Magoo, Preschool, Rousey, snowflake, Snuka, Pilgrim, Cheese Curd, Icarus FNGs: None COUNT: 10 The Thang
Mosey across 51 and over to the Charlotte Catholic deck. CoP @ top of deck.
Warm-Up Exercises in cadence: • SSH x 15 • IW x 15 • Merkins x 10 • LSS x 15
WAVE 1: Catch me if you can (Partner Up) • P1 Starts running backwards up the short ramps to the 4th floor • P2 Lieutenant Dans x 3, then runs to catch P1 • Flapjack once P2 catches P1 • Repeat until you reach the top • Once we reach the top, back down to the first floor for Round #2, this time swapping 10 Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls • Line up on curb outside of stadium • First, complete 20 leg lifts (Holding underneath the fence, raise your toes to touch the fence) • Next, Bear Crawl to other side, 1 Derkin • Lunge walk back to original side, 2 Derkins • Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) • Starting at Stairwell #2, 10 Merkins each • P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor • Meet back at Stairwell #2, complete 20 Donkey Kicks each • Run down to 1st floor, 10 Merkins each • Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each • Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Mary until time is called • Flutter x 20 • Boone Crunch x 10 (each side) • Windshield Wipers x 8 • Merkin/Plank Wave to 50-count
Called time and COT.

Where the sidewalk ends

Date: 2024-01-12 AO: marvin-miles Q: Polly PAX: bratwurst FNGs: None COUNT: 2 Two set out for a loop around Marvin Elementary, downed trees and flooding changed that plan. 5 miles are in the books either way!

moving upward

Date: 2024-01-11 AO: the-phoenix Q: wingman PAX: lex_luthor, wildturkey, Hawkeye, wingman, Roulette, teddyf3, midriff FNGs: None COUNT: 7 The crowd had gathered we were just about off but no @roulette. He was an :hardcommit: … he made it just in time. Got to remember to factor in ice-scrape time to the commute.
WARMUP: 30 SSH 20 IW 10 Windmill 10 Potato Pickers THE THANG: Mosey towards Heavens Gate. Stop along the way for M100: (3 rounds) 10 Burpees 10 Mountain Climbers 10 Squats ——————- +10 Burpees = 100 reps
At Heavens Gate: (3 Rounds) 20 Merkins 20 Dips 10 Shoulder-Tap Planks
10 Over the Shoulder Tire Tosses (each shoulder) Suicides in the lawn 20 Squats on the way home 10 Pull-Ups on the playground Wall-Squat w/ Air-Presses for 1 minute (2 rounds) MARY: 20 Rollover Crunches 25 Bicycle (10 normal, 10 fast, 5 slow) 20 Dolly ANNOUNCEMENTS: Blood Drive! Give, but be hydrated
Praise and big-ups to @midriff on his recent promotion. Hard work and determination goes along way!
COT: @wildturkey – mumbles in distain about merkins, proceeds to lead the pax thru the rounds!
@lex_luthor – 1st workout of the day down. Get that other in soon. 75 hard is real! For others that may be doing it, there is a big group in wax-slack that you may want to join in with,
@hawkeye – 2xRespect – showing all of us age is just a number, throwing down out there like a superstar half his age.
@teddy – cool calm collected. Glad to have a solid SOBer back in the gloom. Easing into the run, but throwing down on the exercises.
@roulette – This HIM gets it. Stepped out last week and been slowly crushing it. Great having you out with us. Keep at it.
@midriff – Honorary #the-pheonix attendee. Runboss. Priorities aligned. Congrats on the promotion. #HIM #TIGHTS
To the SKY Boss, thank you for our opportunity. It may be cold, but we quickly warmup and settle our minds, We awaken and set our intentions and leave the circle ready to face the day.

Swans Run

Date: 2024-01-11 AO: the-devils-turn Q: voodoo PAX: Astro (Kyle Kirchhoff), bunker, Gold Digger, hairball, soft_pretzel, Orange Whip, turkey_leg, retread, Dosey Doe, voodoo FNGs: None COUNT: 10 5 of us ran the called route at the usual time while the other 5 started early and ran hills or other marathon workouts. It was brisk out there, but as Retread pointed out, you warmed up after the first mile or so. Our foursome started out together, but then TL did what TL does and tried to leave us. OW wouldn’t let that happen. Softie and I decided discretion was the better part of valor and weren’t tempted by (or capable of) the spicier pace.
We met up with Bunker and Astro for COT and Astro took us out.

A Mighty Wind

Date: 2024-01-10 AO: meathead Q: voodoo PAX: Soul Glo, Unplugged, The Worm, high_tide, flipper, voodoo FNGs: None COUNT: 6 No, the backblast title isn’t a reference to this morning’s weather. Instead it was about our double respect’s hindquarters.
Warm-up: SSH x 20 IC IW x 15 IC Prying squats x 3 Arm circles and flaps and stuff
The Thang: Week 2, Workout 2 of High Tide’s Hypertrophy Program
Superset A: Lawnmower Rows and Goblet Squats 3-5-8-3-5-8-3-5-8 reps
Superset B: Heavy swings and Explosive Merkins 3-5-8-3-5-8-3-5-8 reps
Suitcase carries – 20-30-50 paces each side
Mary: rotating pax choice with 1 pax using HT’s ab wheel as a timer Voodoo: LBCs Soul Glo: Elbow plank Unplugged: Flutter press The Worm: Flute bridge High Tide: Freddie Mercury Flipper: Knee boxes
Announcements: 1) Blood drive on Friday. MARTA mentioned donuts… 2) The Offspring sucks. Sorry, Flipper. 3) It was cold out there this morning. Thanks for coming out, boys. We had some fun out there. 4) The Worm may need to go see a GI doc.
COT with the Anvil boys. Thanks to MARTA for the takeout.

Well Planned Weinke

Date: 2024-01-10 AO: sacs Q: geraldo PAX: Cheese Curd, Emoji, geraldo, hoover, Lafleur, wildturkey FNGs: None COUNT: 6 WARMUP: Ruck 1sh mile through the hills of Raintree to the Raintree Strip Mall THE THANG: Perform a round of the called exercises then go up and down the strip mall stairs.
Ruck Swings x 20 Overhead Ruck Presses x 20 Squats x 20 Merkins x 10 Lunges x 20
We completed 4 rounds then rucked back to SCMS MARY: Rosalita x 20 Dollie’s x 20 Heels to Heaven x 29
ANNOUNCEMENTS: Blood Drive this Friday
Good group today that embraced the fantastic weather. @cheesecurd gave YHC crap about making up the Weinke on the fly, NOT TRUE! I gave it a lot of thought last night while I was without internet due to the storm yesterday. The SCMS track was not on the menu and @wildturkey was very pleased @hoover got some miles and a workout towards his Pathfinder Advanced patch @wildturkey almost has all the patches, kind of like Thanos collecting all the Infinity Stones @lafleur sweats even in cold weather @emoji was ready with his sandbag and tossed it down with authority when told we were going with ruck-only today The yoga pants are on-point at Crunch Fitness per @lafleur

Breezy

Date: 2024-01-10 AO: wamrap Q: Alf PAX: Alf, poptart, rachel FNGs: None COUNT: 3 Three upstanding young men crushed some WAMRAP this morning. The parking deck never disappoints including dead roaches, beer cans with a cut out for shot gunning and a rubber 🍆 . You have to admire the game of a man who convinces a young lass that the 3rd deck of the Waverly parking deck is romantic.
All that aside, blocks were lifted, stairs were climbed and the wind tussled my hair. Good times.

Carry the Rock

Date: 2024-01-10 AO: the-maul Q: Hippie PAX: picasso, Rousey, teddyf3, super trooper, war_eagle, das_boot FNGs: None COUNT: 7 WARMUP: merkins, squats, mtn climbers, push-ups THE THANG: – Suicide sprint in St Matthew parking lot – St Matthews circle. Carry lifting rock for exercise at each speed bump. 10x/exercise 1. R Leg lunge 2. L Leg Lunch 3. Offset merkin R 4. Offset merkin L 5. WWIII sit-ups 6. Overhead Press 7. Low slow squat 8. Jump Squats 9. Flutters 10. Curls
MARY: planks, WWiii sit-ups ANNOUNCEMENTS: 1. blood drive sign up, 2. Hawthorne’s 1/19 @ 11:30am COT:spaceforce headed out 1/15 for the Air Force. Prayers he achieves his goals.

Anvil WInd Tunnel

Date: 2024-01-10 AO: _area-51 Q: MARTA PAX: Point Break, Snuka, Erin Brokavich, puddin_pop, Pilgrim FNGs: None COUNT: 6 mumblechatter was light today due to the Q, the wind, or midweek fatigue. light discussions on the weather, inflatables, frissbee, and a limited jaunt into the graveyard dominated.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs
THANG: Run to the hot box
Sevens: Merkins and jump squats. Run the hill.
Hotbox action: Dips x20 Declines x 10 Box jumps x10 x3
Grave yard lap – spooky
Mosey length of parking lot. 2 to 3 burpees or called exercise at the end of each length.
Rockwork curls x2 rows x2 press x2 with a rifle carry in between each set
Recover
Run back to launch for backwards runs up the hill. x3
Ab circuit 15 X flutter 10X Freddie’s 15x American hammer 10x Boone crunch e/s
CoT: there was one. YhC takes us out with meathead
ANNOUNCEMENTS:
Fellowship Friday at STACKS 630 with hard stop at 730 am (added to blast)
BLOOD DRIVE. Thanks to those who have signed up for January 12th but we need a few more. Ask your M.s, 2.0s, or even your 2nd cousins that don’t get a Christmas card from you. www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

No So Soggy

Date: 2024-01-09 AO: swift Q: Wolverine PAX: bratwurst, Cheese Curd, midriff, soft_pretzel, frasier, Wolverine FNGs: None COUNT: 6 Mosey to AC hotel parking deck Dynamic Warm-ups Run 3 min up the deck, Recover down Run 4 up, Recover Run 5 up, Recover Repeat Mosey back for COT Midriff and Soft Pretzel nearly ready for Oak Island Marathon! New Q source starting in next couple weeks. Open to all.

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