Think of a destination and figure out the route
Date: 2025-05-24 AO: _sob Q: Cheese Curd PAX: Moth, Brisket, teddyf3 FNGs: None COUNT: 4 WARMUP: preruck for 1 of us
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
Where is Everyone?!
Date: 2025-05-24 AO: davinci Q: C3P0 PAX: Johnny 5, T1000 FNGs: None COUNT: 3 WARMUP: start 3 minutes late & have easy mosey until we find the other guys THE THANG: after 25 minutes were at playground by Franky s neighborhood & half the workout is past, still no sign of finding the other guys, so we do 3 rounds of 3 circuit of 3 pull-ups, with merkins & supine rows with swingset. Mosey some more. Find our way to playground in Blakeney & do another 3 round circuit of the same exercises. Still no one to be found. Easy mosey for the last 15 minutes. I insist we keep moving until we see the other guys coming back to COT. Circling Best Buy for the second time I vaguely remember seeing post from Palmolive that he wasn’t feeling well and maybe they should converge.with Stonehenge. MARY: each pax (all 3 of us) called exercise to wrap it up: 20x; big boy, box cutters,Freddy Mercury & MC ANNOUNCEMENTS: brewruck later today COT: thanks for good morning with my 2.0s & my last weekend with both of them for a couple of months as T1000 is returning to Raleigh for research work later this week 😥.
I hate to punch down
Date: 2025-05-23 AO: ufo-ultimatefriz Q: MARTA PAX: Yeti, smokey, Shank, Wu Tang is for the children, David Baker, Paris, Steve Hall, MARTA, Situation, Toad, Pink eye, bullystick FNGs: None COUNT: 12 A low effort blast today…
The Thang Donuts and coffee were not enough to bring out numbers on the eve of memorial day weekend. Either babies were being born or travel was afoot but numbers looked grim. Fortunately,The PAX trickled in slowly and the lights were on. Yeti attempted his now common tomfoolery until the law was set to kept him.and Shank apart. The group welcomed back young @bullystick having ditched the bike with his new drivers license.
The game was off and pink effectively gave yellow 4 points out of the gate. Whether it were bad throws or @bullystick refusing to throw to Shank for the first half of the game.. it was as dismal the commentary on the game. Yellow led by Steve Hall and 41 years of experience over bully just out hustled Pink across a wide open less crowded field. Fly with me baited and beat bully like a red headed step child on deep cuts all morning until Paris was forced to intervene. Pink eventually fought back to bring it to be down 1 but traded points throughout the rest of the game to win. Yellows patient offence prevailed. Only highlight of the game for Pink was deep throws to Paris and his sweet socks.
Coffee and donuts was a hit. Put in your request to fresh on what donut you desire next month. Over coffee I discover what many may have already now.. bullystick is Fly with mes nephew… so the beatdown is a family affair that can be held over his head at the holiday cookout.
COT Prayers for new fathers
Pink- 12 Shank Paris Marta Toad Wutang Bullystick
Yellow- 14 Yeti Fresh meat Fly with me Smokey Pink eye Sitch
The Thang Donuts and coffee were not enough to bring out numbers on the eve of memorial day weekend. Either babies were being born or travel was afoot but numbers looked grim. Fortunately,The PAX trickled in slowly and the lights were on. Yeti attempted his now common tomfoolery until the law was set to kept him.and Shank apart. The group welcomed back young @bullystick having ditched the bike with his new drivers license.
The game was off and pink effectively gave yellow 4 points out of the gate. Whether it were bad throws or @bullystick refusing to throw to Shank for the first half of the game.. it was as dismal the commentary on the game. Yellow led by Steve Hall and 41 years of experience over bully just out hustled Pink across a wide open less crowded field. Fly with me baited and beat bully like a red headed step child on deep cuts all morning until Paris was forced to intervene. Pink eventually fought back to bring it to be down 1 but traded points throughout the rest of the game to win. Yellows patient offence prevailed. Only highlight of the game for Pink was deep throws to Paris and his sweet socks.
Coffee and donuts was a hit. Put in your request to fresh on what donut you desire next month. Over coffee I discover what many may have already now.. bullystick is Fly with mes nephew… so the beatdown is a family affair that can be held over his head at the holiday cookout.
COT Prayers for new fathers
Pink- 12 Shank Paris Marta Toad Wutang Bullystick
Yellow- 14 Yeti Fresh meat Fly with me Smokey Pink eye Sitch
runnin’ with the deer
Date: 2025-05-23 AO: mountain-goat Q: fleetwood PAX: slim_fast, retread, wildturkey, lois, sledge, Pele FNGs: None COUNT: 7 WARMUP: Run to Raintree followed by dynamic exercise THE THANG: out n back Raintree to Four mi. Creek and back. Heards of deer were plentiful but never outran the goats. All made it back to COT on time. MARY: na ANNOUNCEMENTS: BrewRuck tomorrow COT: Q
I Want My Four Miles
Date: 2025-05-23 AO: the-brave Q: wingman PAX: fire_hazard, Franky, Hippie, wingman FNGs: None COUNT: 4 WARMUP: – SSH – took Hippie 2 tries to get in sync. #rusty – Windmill (wingmans) – IW – Potato Pickers (crowd-pleaser and Hippie favorite. – Some light stretching… THE THANG: Up the deck, 5 merkins, 5 squats, alternating at the bottom of each ramp. At the top wall squats and air presses, flutters.
Down the stars and lets run to the hotel corner. 15 Flutters Run to the school: – 2 sets – 10 pullups – 20 dips Run back to corner – 10 Flutter Bridge Sits with air presses – i think this was 50, but dont let Franky sit next to the Q. He is as bad as Rousey on this one excercise alone and will throw you off #tunehimout At upper Avenue YHC let everyone know audibly :dash: that the next 25 minutes could be bad :shit: . Advice and wipes :roll_of_paper: were offered. – 5 merkins – 5 squats – Alternate the above at each BIG light. At the corner we paused for more Flutter At the bridge Franky remined us again how bad he is at counting air-presses Run to the 4-corners of Ballantyne – Flutters 10 minutes to get home and a mile to GO. – stop for merkins and squats along the way. 30s late and 4.3 miles. no :shit:, 4 miles :dollar: achieved.
MARY: – flutters 100, 200, 300, depends on how you count, ask Franky i think 1=6 ANNOUNCEMENTS: – Panera – There is always a panera :coffee: break after the brave. – Coffeteria is now available M-S. – brewruck – tomorrow @11a. see channel for details COT: – Thankful for the group of dudes who push each other mentally and physically. I am better because of you.
Down the stars and lets run to the hotel corner. 15 Flutters Run to the school: – 2 sets – 10 pullups – 20 dips Run back to corner – 10 Flutter Bridge Sits with air presses – i think this was 50, but dont let Franky sit next to the Q. He is as bad as Rousey on this one excercise alone and will throw you off #tunehimout At upper Avenue YHC let everyone know audibly :dash: that the next 25 minutes could be bad :shit: . Advice and wipes :roll_of_paper: were offered. – 5 merkins – 5 squats – Alternate the above at each BIG light. At the corner we paused for more Flutter At the bridge Franky remined us again how bad he is at counting air-presses Run to the 4-corners of Ballantyne – Flutters 10 minutes to get home and a mile to GO. – stop for merkins and squats along the way. 30s late and 4.3 miles. no :shit:, 4 miles :dollar: achieved.
MARY: – flutters 100, 200, 300, depends on how you count, ask Franky i think 1=6 ANNOUNCEMENTS: – Panera – There is always a panera :coffee: break after the brave. – Coffeteria is now available M-S. – brewruck – tomorrow @11a. see channel for details COT: – Thankful for the group of dudes who push each other mentally and physically. I am better because of you.
Quad Blaster
Date: 2025-05-23 AO: scars Q: Roulette PAX: Odd Job, F3 Elsa, taggart, kirby, Pepsi, madison, Bublé FNGs: None COUNT: 7 WARMUP: Mumble chatter, something about wingman kids not noticing that sculped a mustache while shaving THE THANG: YHC planned a 5k through the hills of Ballantyne CC, we did all the hills backward to blast those quads taggart & F3 Elsa are absolutely crushing it, the gains are visible Bublé stepped up the weight for today, solid work madison left us in the dust near the end Odd Job is now a seafaring captain kirby felt it in his plums MARY: it’s a thing, but not today ANNOUNCEMENTS: Brewruck tomorrow 11am, see brewruck be there COT: Hippie had the inspiration to take us out
Broken Toe
Date: 2025-05-23 AO: centurion Q: Emoji PAX: snowflake, Point Break, Erin Brokavich, Circuit City FNGs: None COUNT: 5 Warm-Up in cadence: • Big Arm Circles x 10 • Small Arm Circles x 10 • Reverse Big Arm Circles x 10 • Reverse Small Arm Circles x 10 • Imperial Walkers • SSH • Spider Man Merkins • Monkey Humpers • Three-position, one-leg squats 5x5x5 other leg back, other leg parallel, other leg out front • 100 Freddie Mercuries: 10 fast, 10 slow, 10 fast
The Thang Partner Bear Crawl – Mosey to bottom of parking garage, say hello to Stewart Partner 1 run up full length to end of deck, partner 2 bear crawl up, partner 1 run down to switch w/ partner 2 continue till everyone reaches top
Mosey to top of parking deck- watch sunrise B.A.M.S. • 10 burpees 10 air squats 10 merkins 10 big boy Sit-ups • 9 burpees 9 air squats 9 merkins 9 big boy Sit-ups • 8 burpees 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to 1 of each
Mosey to bottom of parking deck, partner 1 on their 6, grab iron fence above head • Partner 1 – heels to Heaven grabbing fence, Partner 2 run stairs to top of parking garage – switch • Partner 1 – alternating LBCs & Amer. Hammers, Partner 2 run stairs to top of parking garage – switch
Mosey to Walsh Blvd, line up on side fence –in cadence: • Only 1 finger each hand on fence for balance – 20 calf raises • 20 supine pull ups • Only 1 finger each hand on fence for balance – 10 calf raises • 10 supine pull ups
Mosey to Brick Circle, Charlotte Catholic High School • 20 dips • 20 incline merkins • Repeat
Mosey back to launch Mary- flutters, etc… plank final 45 seconds Snowflake took us out Announcements: Brew Ruck tomorrow: Sat. May 24: 11:00am Starting Point: maps.app.goo.gl/UL4mgk9vaQA8TSBk6, end point: maps.app.goo.gl/YiecZ1am8gQ1iVnH6 3.1 miles, 6 breweries, 0 beatdowns Sign up sheet: docs.google.com/spreadsheets/d/1D-4iq301iCTj7TuQUECq4sRYM467P5RVb9lv1o6egRs/edit?gid=634347005#gid=634347005 Comon, it’ll be fun.
COT: Didn’t feel my broken toe except the first 5 min, and after the workout. Erin Brockovich hates B.A.M.S. and bear crawls. Wish I knew that before the workout. Prayers and Praises – Preschool’s second surgery appears to have done the trick, The Worm’s recovery!
The Thang Partner Bear Crawl – Mosey to bottom of parking garage, say hello to Stewart Partner 1 run up full length to end of deck, partner 2 bear crawl up, partner 1 run down to switch w/ partner 2 continue till everyone reaches top
Mosey to top of parking deck- watch sunrise B.A.M.S. • 10 burpees 10 air squats 10 merkins 10 big boy Sit-ups • 9 burpees 9 air squats 9 merkins 9 big boy Sit-ups • 8 burpees 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to 1 of each
Mosey to bottom of parking deck, partner 1 on their 6, grab iron fence above head • Partner 1 – heels to Heaven grabbing fence, Partner 2 run stairs to top of parking garage – switch • Partner 1 – alternating LBCs & Amer. Hammers, Partner 2 run stairs to top of parking garage – switch
Mosey to Walsh Blvd, line up on side fence –in cadence: • Only 1 finger each hand on fence for balance – 20 calf raises • 20 supine pull ups • Only 1 finger each hand on fence for balance – 10 calf raises • 10 supine pull ups
Mosey to Brick Circle, Charlotte Catholic High School • 20 dips • 20 incline merkins • Repeat
Mosey back to launch Mary- flutters, etc… plank final 45 seconds Snowflake took us out Announcements: Brew Ruck tomorrow: Sat. May 24: 11:00am Starting Point: maps.app.goo.gl/UL4mgk9vaQA8TSBk6, end point: maps.app.goo.gl/YiecZ1am8gQ1iVnH6 3.1 miles, 6 breweries, 0 beatdowns Sign up sheet: docs.google.com/spreadsheets/d/1D-4iq301iCTj7TuQUECq4sRYM467P5RVb9lv1o6egRs/edit?gid=634347005#gid=634347005 Comon, it’ll be fun.
COT: Didn’t feel my broken toe except the first 5 min, and after the workout. Erin Brockovich hates B.A.M.S. and bear crawls. Wish I knew that before the workout. Prayers and Praises – Preschool’s second surgery appears to have done the trick, The Worm’s recovery!
We start on time
Date: 2025-05-23 AO: joust Q: Cheese Curd PAX: ductwork, puddin_pop, O’Tannenbaum, marge, Header, Limy FNGs: None COUNT: 7 WARMUP: 5:30 we took off… well some of us
THE THANG: headed to the stairs, then to the track, to the big hill, back to the stairs and done. 2 triple nickels sprinkled in
MARY: yes we did
ANNOUNCEMENTS: brew ruck
COT: Header almost took a header on probably the flattest and softest surface in F3. Heal up brother
Great seeing everyone. Sorry, not sorry about taking off at 5:30 promptly. Start on time, end on time.
OT always finds us!
THE THANG: headed to the stairs, then to the track, to the big hill, back to the stairs and done. 2 triple nickels sprinkled in
MARY: yes we did
ANNOUNCEMENTS: brew ruck
COT: Header almost took a header on probably the flattest and softest surface in F3. Heal up brother
Great seeing everyone. Sorry, not sorry about taking off at 5:30 promptly. Start on time, end on time.
OT always finds us!
New roads
Date: 2025-05-22 AO: run Q: flipper PAX: hairball, frasier, retread, flipper FNGs: None COUNT: 4 WARMUP: hairball preran THE THANG: small crew so Hairball suggested we check out the new section of greenway between Johnston and 51, only catch is it’s not open yet. We explored anyways and got to run about half a mile on a boardwalk where the boards weren’t attached yet… it was a little dodgy but kind fun nonetheless. Also nobody died or got arrested COT: YHC took us out
SportsPlex Loop
Date: 2025-05-22 AO: sparta Q: ductwork PAX: Full House, Orange Whip, jet_fuel, deep_dish, marge, Keystone, Mint chip, ductwork FNGs: None COUNT: 8 WARMUP: 1 mile jaunt towards the SportsPlex through a very active early morning Matthews complete with cops, road closures, emergency spectrum repairs and a random sports car blocking the sidewalk IWs, Sharon Towers and Runner’s Stretch at the Midway apartments
THE THANG: Continue towards Bowlero and enter into the SportsPlex for additional mileage and a stop for an uphill triple nickel in the parking lot (merkins & squats) Run to the far exit and hit the curb for 10 Mike Tysons in cadence Turn towards Matthews on that shady little street with a stop at the tracks for Mary (Freddy, Flutter, American Hammer, Dolly), and a cracking voice. According to jet_fuel YHC’s :peanuts: have finally dropped. Only took 50 years. Keep moving to the library and another Triple Nickel (CDDs and Squats) Finally onto the launch to meet up with Peak 51 and mosey to the end of the parking lot and back.
Great group of guys out there this morning. Good pace, lots of mumblechatter (especially about Clemson), and 5.3 miles completed.
MARY: Midway through the weinke
ANNOUNCEMENTS: Brewruck
COT: Slim Fast with the strong takeout. Prayers for Mile High and his wife, and Sensei and his trip to NJ for a service dog
THE THANG: Continue towards Bowlero and enter into the SportsPlex for additional mileage and a stop for an uphill triple nickel in the parking lot (merkins & squats) Run to the far exit and hit the curb for 10 Mike Tysons in cadence Turn towards Matthews on that shady little street with a stop at the tracks for Mary (Freddy, Flutter, American Hammer, Dolly), and a cracking voice. According to jet_fuel YHC’s :peanuts: have finally dropped. Only took 50 years. Keep moving to the library and another Triple Nickel (CDDs and Squats) Finally onto the launch to meet up with Peak 51 and mosey to the end of the parking lot and back.
Great group of guys out there this morning. Good pace, lots of mumblechatter (especially about Clemson), and 5.3 miles completed.
MARY: Midway through the weinke
ANNOUNCEMENTS: Brewruck
COT: Slim Fast with the strong takeout. Prayers for Mile High and his wife, and Sensei and his trip to NJ for a service dog