The Secrets to a Youthful Facial Glow
Date: 2025-09-13 AO: olympus Q: Krzyzewski PAX: Mountain Momma, ickey_shuffle, voodoo, MARTA, The Worm, flipper, Wabbit, Floyd, taggart, Toto FNGs: None COUNT: 11 Absolutely monstrous showing by the pax on this fine thirteenth day of September in the year of our Lord two thousand and twenty five. With BRR and summer travel out of the way, a cadre of gear-heads came out to embrace the unknown. In the same manner of a six year-old creating an artistic masterpiece, we painted by numbers this morning and covered an insane number of muscle groups. Following a handful of mumbles and a select number of grumbles, YHC knew he hit a something of a decent balance between variety, rest, and heart rate intensity. However, the faces of the pax following the Norwegian 4×4 preview portend a rough couple of weeks in the near-term….But the satisfaction from the massive gains in VO2 max following our forthcoming rainbow spreadsheet will likely tell a different story. We’ll see. Anyway, it was awesome to see so many familiar faces today and, as always, YHC appreciates the pax’s enthusiasm and patience to explore the various nonsense that inevitably fills the weinke. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Swingin’ Rows Complex (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) 6/5/4 Combo (3 sets) – Lawnmower rows (6x e/s) – Hi-pulls (5x e/s) – Snatches (4x e/s) 3) Hammercurls (2 sets) – KB hammercurls (15x) 4) Norwegian 4×4 Preview (1 set) – AMRAP (which really was pretty much 1x through each) (4 min.) – 1-handed swings ladder (up to 4x e/s) – Front squat ladder (up to 4x e/s) – Single-bell cleans ladder (up to 4x e/s) – Single-bell push press ladder (up to 4x e/s) – Active recovery – single-bell carries (3 min.) 5) Floor Work (3 sets) – KB pullovers (10x) – KB chest press (10x) – Anchored leg raises (10x) 6) Hinge & Merkins Complex (3 sets) – SLDL (5x e/s) – Reverse lunges (5x e/s) – Merkins (10x) MARY: Static holds and some single-bell carries until we hit time ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack or just DM MARTA…he’ll surely enjoy that) – :raised_hands: Oftentimes we’re offering up prayers, but it’s awesome when prayers are answered and we can put forth a praise – verily, praises for The Worm’s recovery. Great to have you back, brother COT: Jet Fuel took out the joint groups and we ended with Emoji’s trademark boy-band group shot :camera_with_flash:
Why we calling out Snuka?
Date: 2025-09-13 AO: centurion Q: Hawkeye PAX: Icarus, Cheese Curd, Snuka, snowflake, Point Break FNGs: None COUNT: 6 WARMUP: we ran around a very small island to warm up THE THANG: Corner whiteboard 30,20,10,5 Then descending order . 4 exercises
Lots of wall work.. balls, butts, hands, feet. Added some chair raises
Stairs and running
Finished it Marry
MARY: everyone got a turn ANNOUNCEMENTS: can’t recall COT: rule the day!
Lots of wall work.. balls, butts, hands, feet. Added some chair raises
Stairs and running
Finished it Marry
MARY: everyone got a turn ANNOUNCEMENTS: can’t recall COT: rule the day!
just the tip and yoga pants
Date: 2025-09-12 AO: the-brave Q: wingman PAX: Franky, teddyf3, fire_hazard, soft_pretzel FNGs: None COUNT: 5 WARMUP: run south on Community House to first neighborhood on left. SSH – 25 IC – 50 jumps first thing in the morning is good for you. IW Windmill HillBillys THE THANG: #pearlsonastring – run with pain stations. The Idea is to get all the way to Ardrey Kell, touch the it (tip) and run home. So off we went from the warmup. 1. 20 dips at angel’s entrance 2. 10 squats at small traffic circle 3. 10 merkins at Prov Rd West 4. 15 monkey humpers at Community House Middle 5. 10 Burpees at the tip.
AK is 2.1 miles or so from launch. perfect half-way mark for our mileage. and we are under 30 minutes. #letgso! Run back do same excercises in reverse Stop at the Y for some tire flips. Merkins again at our first neighborhood. Run back towards launch. we arrive early and over 4 miles. Sprints in the AAA lot. 1min of LBCs DONE! ANNOUNCEMENTS: Midriff’s 5k extravaganza in Oct. Terror Trails. COT: We were off to a hot start. We kept pushing the hole time. teddyf3 – swift is making a difference. killing it. fire_hazard – still getting after it after successful BRR, “find someone to run behind” soft_pretzel – despite the bad back and lack of sleep was somehow able to run fast and chat the whole way Franky – still recovering, but getting faster. Glad he chose the-brave today over coffee-walk. wingman – 5 hours of sleep mediocre sleep. not much talking. not much understanding teddyf3 comments
Coffeteria after – more hilarious comments from Franky and fire_hazard
AK is 2.1 miles or so from launch. perfect half-way mark for our mileage. and we are under 30 minutes. #letgso! Run back do same excercises in reverse Stop at the Y for some tire flips. Merkins again at our first neighborhood. Run back towards launch. we arrive early and over 4 miles. Sprints in the AAA lot. 1min of LBCs DONE! ANNOUNCEMENTS: Midriff’s 5k extravaganza in Oct. Terror Trails. COT: We were off to a hot start. We kept pushing the hole time. teddyf3 – swift is making a difference. killing it. fire_hazard – still getting after it after successful BRR, “find someone to run behind” soft_pretzel – despite the bad back and lack of sleep was somehow able to run fast and chat the whole way Franky – still recovering, but getting faster. Glad he chose the-brave today over coffee-walk. wingman – 5 hours of sleep mediocre sleep. not much talking. not much understanding teddyf3 comments
Coffeteria after – more hilarious comments from Franky and fire_hazard
“Tuck Sucks”
Date: 2025-09-06 AO: davinci Q: tuck PAX: C3P0 FNGs: None COUNT: 2 Small… I wanna say “group”… got together for 60 minutes for what is called a “bootcamp” but without boots and nothing like any camp I ever attended. Franky aka covid-boy showed up but went on a stroll by himself as he recovers. That left C3P0 and I to conquer the gloom alone, which we did. :white_check_mark: We ran to a hidden field that has frisbee golf stations in Landen Meadows and back which was just under 4 miles. Along the way we traded off and built a pyramid of exercises. Sure, I could explain exactly what that means but I’m not going to for personal reasons. We also added in 6 strides near the end. At one point my compatriot exclaimed “Tuck Sucks”, which rhymes and also happens to be true. One thing that I wanted to mention is that I sweat my ass off and made a huge mess of the entire area. Crews had to be called in to remediate the situation. Very strong work and fellowship by C3P0 . He may not realize this but he changed my life that day. No joke. Well actually I am joking but he’s a swell guy and I’d venture into the gloom with him anytime.
Woody Woodchipper
Date: 2025-09-12 AO: mountain-goat Q: retread PAX: beaver, gullah, lois, Pele, retread, slim_fast, Mounds FNGs: None COUNT: 7 WARMUP: Bit of dynamic stretching. THE THANG: 2 laps around the track, then run to end of Woodfox and back. Repeat until time is up. COT: Slimfast
There’s a first time for everything
Date: 2025-09-12 AO: scars Q: Blanks PAX: F3 Elsa, midriff, Pepsi, taggart, wingman, Blanks FNGs: None COUNT: 6 WARMUP: The Elsa Loop to get the blood flowing. THE THANG: We took to the well-lit streets of Ballantyne for a 3.1 mile ruck. Stopped at The Four Pillars to read the plaque and learn about The Human Spirit. If you’re curious, the other 3 pillars are Finance, Transportation, and Technology. Thanks Google. Speaking of Google; I mapped our route using Maps, which apparently assumes I walk at the pace of a lost toddler. We headed to The Bowl, through the leaky tunnel of love, followed a dirt path into a mini forest, and still made it back with enough time to do a lap around the parking lot. All PAX made it back safe and my first Q is in the books. Thanks for all the support and praise! MARY: Who is she? (Still learning the lexicon) ANNOUNCEMENTS: Don’t remember. Check out wingman’s backblast for the-brave. COT: Good luck to everyone participating in the Mountaineer Rumble this weekend!!
Fourish
Date: 2025-09-11 AO: the-devils-turn Q: flipper PAX: retread, flipper, gumbo, hairball FNGs: None COUNT: 4 Gumbo started really early and ended late, Hairball PreRan and did a hill workout solo. Retread and YHC ran only the called route and realized a circle of trust is hard with two people, but made do.
Aye :dolphin:
Aye :dolphin:
Covering All of Our Bases
Date: 2025-09-11 AO: the-phoenix Q: madison PAX: wildturkey, Franky, midriff, Hawkeye, SweetWater, Roulette, madison FNGs: None COUNT: 7 WARMUP: start with a lap around the parking lot to get warmed up. Circle up for COP in a series of SSH, IW, Hillbillies, Sharon Towers, LSS, Mtn Climbers, & various lower body stretches.
THE THANG: mosey in the dark do the baseball fields. Un up in the parking lot at the first street lamp for called exercises. Round #1 – 5 merkins & run to next light. Add 5 merkins at each light (5, 10, 15, 20) Round #2 – repeat it, but perform slow squat at each lamp post (5, 10, 15, 20)
Head to the baseball field and pick a partner. Partner one just called exercise a partner two runs the basis. When they get back to home plate, flapjack. Round 1 – gas pumpers Round 2 – T merkins Round 3 – RDL Round 4 – Carolina Tri Docks Round 5 – step ups Round 7 – LBC Proud 8 – Burpees Head back towards launch. Stop at the playground for 10 pull-ups OYO. Back to launch for five minutes of Mary.
MARY: air humpers & flutter
ANNOUNCEMENTS: set results Teresa at Kings Mountain, and very good advice from Sweetwater about communicating with your parents as they age regarding their plans and power of attorney. You can have disagreements and a difference of opinions without violence. Violence is never the answer.
COT: pray for Sweetwater after the loss of his mom and continued ask for purpose and a safe space for those looking for purpose.
THE THANG: mosey in the dark do the baseball fields. Un up in the parking lot at the first street lamp for called exercises. Round #1 – 5 merkins & run to next light. Add 5 merkins at each light (5, 10, 15, 20) Round #2 – repeat it, but perform slow squat at each lamp post (5, 10, 15, 20)
Head to the baseball field and pick a partner. Partner one just called exercise a partner two runs the basis. When they get back to home plate, flapjack. Round 1 – gas pumpers Round 2 – T merkins Round 3 – RDL Round 4 – Carolina Tri Docks Round 5 – step ups Round 7 – LBC Proud 8 – Burpees Head back towards launch. Stop at the playground for 10 pull-ups OYO. Back to launch for five minutes of Mary.
MARY: air humpers & flutter
ANNOUNCEMENTS: set results Teresa at Kings Mountain, and very good advice from Sweetwater about communicating with your parents as they age regarding their plans and power of attorney. You can have disagreements and a difference of opinions without violence. Violence is never the answer.
COT: pray for Sweetwater after the loss of his mom and continued ask for purpose and a safe space for those looking for purpose.
Near n utiny at Calvary
Date: 2025-09-10 AO: meathead Q: voodoo PAX: high_tide, Pepsi, voodoo, Unplugged, Uncle Leo, flipper, MARTA FNGs: None COUNT: 7 7 pax gathered at Calvary yesterday for a spreadsheet-less workout led by YHC. The weather was perfect, dry and cool. High Tide was back for the first time in a while and brought fewer bells than MARTA.
WARMUP: the usual (SSH, swings, IW, high pulls, Sharon towers, cleans, prying squats, around the world)
THE THANG: Complex 1: High pulls Snatches Presses Squats Set 1: 5 reps left Set 2: 5 reps right Set 3: 3 reps doubles Set 4: 3 reps doubles
Carries: singles (waiter, racked, suitcase each side)
Voodoo Complex: swing, high pulls, snatch, clean, press, squat 1 rep each side 3 reps each side 7 reps each side with rest between sides
Side raises and shrugs to kill time
MARY: nope
ANNOUNCEMENTS: Blood drive coming up on 10/3. Pray for The Worm’s continued recovery.
COT: Unplugged took out the combined Anvil and Meathead pax.
WARMUP: the usual (SSH, swings, IW, high pulls, Sharon towers, cleans, prying squats, around the world)
THE THANG: Complex 1: High pulls Snatches Presses Squats Set 1: 5 reps left Set 2: 5 reps right Set 3: 3 reps doubles Set 4: 3 reps doubles
Carries: singles (waiter, racked, suitcase each side)
Voodoo Complex: swing, high pulls, snatch, clean, press, squat 1 rep each side 3 reps each side 7 reps each side with rest between sides
Side raises and shrugs to kill time
MARY: nope
ANNOUNCEMENTS: Blood drive coming up on 10/3. Pray for The Worm’s continued recovery.
COT: Unplugged took out the combined Anvil and Meathead pax.
WAMRAP
Date: 2025-09-10 AO: wamrap Q: Alf PAX: Mile High, Orange Whip, O’Tannenbaum, double_e, Ledbetter, Alf, Fire Daddy (Lake Murray) FNGs: None COUNT: 7 WARMUP: Run to the start of WAMRAP. Regular WAMRAP stuff, running with exercises.
O’T brought a friend today from Lake Murray Pax. Fire Daddy picked up on the WAMRAP plan and got himself a good workout.
The rest was some of the regulars enjoying the great weather this morning. Horsehead is apparently still lame. Might be time to pop-up the tent on the race track and euthanize him.
Whippy with the takeout.
O’T brought a friend today from Lake Murray Pax. Fire Daddy picked up on the WAMRAP plan and got himself a good workout.
The rest was some of the regulars enjoying the great weather this morning. Horsehead is apparently still lame. Might be time to pop-up the tent on the race track and euthanize him.
Whippy with the takeout.