We are going down FAST!! 🏃

We are going down FAST!! 🏃

Date: 2025-04-15 AO: swift Q: drive_by PAX: teddyf3, das_boot, fletch, flipper, bratwurst, Paper Jam, Moth, Wolverine, soft_pretzel, Haggis , None FNGs: 1 None COUNT: 11 WARMUP: 10 minute run then 5 rounds of stretching
– on heels – straight, out, in 20 each – on toes – straight, out, in 20 each – High knees x 40 – Butt kickers x 40
Moseyed down to the starting the Carolina Thread trail head at the BCP (by 485)
THE THANG: 3 Descending Negative splits
(Plan was modified from pre-blast mid workout)
Split 1: Out 3:15 at 10k pace, Back 2:55 at 5k pace, minute recovery, completed twice :ballot_box_with_check:
Split 2: Out 2:45 at 10k pace, Back 2:35 at 5k pace, 1:30 minute recovery, completed twice :ballot_box_with_check:
Split 3: Out 2:15 at 10k pace, Back 2:05 at 5k pace, 1:30 minute recovery, completed once :ballot_box_with_check:
Took the shortcut run back to the COT
MARY: N/A
ANNOUNCEMENTS: Blooddrive coming up, COT: completed by wildturkey
Glad to have the OG Haggis with us this AM, good effort from all, perfect April attendance held by Wolverine

What’s the Q for? Quality

Date: 2025-04-14 AO: swole Q: Uncle Leo PAX: ickey_shuffle, flipper, Unplugged, Emoji, high_tide, wildturkey, taggart, Toto FNGs: None COUNT: 9 WARMUP: SSH, IW, ST, Prying squat mixed in with some bells exercises
THE THANG: 2 different 15 min AMQRAP
#1: 2xHigh Pulls 2x C&P 2x squat Each side is one round
#2 3x one hand swing 3x press 3x row Each side is one round
MARY: some quick around the world and quicker long lunges
ANNOUNCEMENTS: COT:
Thanks to Unplugged for taking us out. The rest of that workout was a bit of a blur. Nice work fellas!

Savage old-school rock playlist.

Date: 2025-04-14 AO: firestarter Q: Hawkeye PAX: Rousey, Odd Job FNGs: None COUNT: 3 WARMUP: Ring around the turf field. Combination of warm up exercise and stretches. THE THANG: The sadistic circuit. One member of the pax calls out an exercise while he takes a lap wearing the 30 pound ruck. 2nd circuit- 10 burpee start with merkins or core at each street light X 2. #oddjob owned the Merkins. #rousey hopped up on caffeine and was his usual savage best. MARY: Queen’s Bicycle race on playground. ANNOUNCEMENTS: COT: yhc took us out.

Spring break

Date: 2025-04-14 AO: blakovery Q: frasier PAX: Polly FNGs: None COUNT: 2 WARMUP: THE THANG: just me and Polly for a 5 mile easy jog through the beautiful neighborhoodsof Ballantyne. MARY: ANNOUNCEMENTS: COT:

Classic Rock

Date: 2025-04-12 AO: the-rock Q: Horsehead PAX: Alf, Homer, Snuka, jet_fuel, Water Works, Tuna, Mr. Magoo, O’Tannenbaum, marge FNGs: None COUNT: 10 10 for an old school on-campus beat down.
– Suicides in the PLOP – 11s on the hill w/ no grass touch sidewalk merkins – Giant starfish with kettlebell harassment leg – One guy runs one guy exercises time killer – Mary
3.5 ish miles and the Q was smoked after the burpee-center starfish. Hope you boys enjoyed it.
Tuna loved all of the “new exercises”, which were really just the things we did when I first started, minus the were grass part. When it comes to leading workouts, I really just have a couple of rulez.
1. keep moving the whole time 2. if it hasn’t been done yet, let’s not do it now
TClaps to the KB crew for pretending to work out when we came to visit.

HH

The Rabble Rouser’s Secrets to Success

Date: 2025-04-12 AO: olympus Q: Krzyzewski PAX: high_tide, flipper, Wabbit, Emoji, Toto FNGs: None COUNT: 6 Love. Justice. Honor.
A list of things that limp along in the race to stir emotions. As anyone who has spent any amount of time on social media knows, the real way to ignite a crowd is through division and hatred. It was under this guise that YHC pulled together today’s beatdown. However, like the ‘best laid plans’, that which you’d think would sow the seeds of discord does not always work the way you’d think it would (honestly, did no one pick up on the fact that every other song today was by Green Day?). Alas, while trying to rally the pax around the common enemy of squats, we ended up fighting about the best way to do calf raises!? Mind boggling. Nevertheless, the pax seemed to appreciate the moderate tempo of today’s pump and mumblechatter made its usual rounds…although the number of “that’s what she said” jokes probably would have made even Michael Scott blush. Despite this, YHC appreciates each and every one of the pax who comes to post for Olympus…if for no other reason than misery loves company. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Heavy, Dead, Row Complex (5 sets) – Heavy swings (5x) – Deadlift -> upright row (5x) 2) Pelosi Ladder 3) EMOM II (12 min.) – A: Thrusters (3x e/s) – B: Swing squats (10x) – C: Snatches (3x e/s) 4) Why Bad Racks are Like Bad Pizza Complex (3 sets) – Racked reverse lunge (5x e/s) – Racked front squat (5x e/s) 5) Same as #4, but Overhead! (1 set) – OH reverse lunge (5x e/s) – OH squat (5x e/s) 6) Calf Raises! (2 sets) – Racked (or suitcase or…just whatever) calf raises (20x) MARY: – Chest press (10x) – Anchored leg raises (10x) – KB pullovers (10x) – Glutebridge! (45 sec.) ANNOUNCEMENTS: – Blood drive in June :drop_of_blood: – Check Slack for details on other things that might be happening – Continued prayers for the Worm and his family COT: – Joined the men of the Rock for COT and OT took out the join groups

Total Chaos

Date: 2025-04-12 AO: davinci Q: Palmolive PAX: Odd Job, kirby, Franky, Eleanor, Pepsi FNGs: None COUNT: 6 Just like current US trade policy, I approached today with absolutely no plan, but with Eleanor posting, I knew I had to bring the heat. So warmup was burpees and the mental decision was made for a black diamond workout.
WARMUP: 20 burpees, runners stretch, then mountain climbers, Peter Parker’s, Parker Peters, and 4 count merkins.
THE THANG: Mosey to Target to grab cinder blocks for a ladder circuit. Line up on a parking space, 5 blockees, bear crawl to the next space, 5 squats, walk back. Blockees stay the same every round, bear crawl distance increases by one space and squats increase by 5. We went up to 25 and back down.
Legs were pretty toasted at the end, so switch to 3 rounds of 10 presses, 10 rows, and 5 head shoulders knees and toes with the blocks before putting them back.
Mosey to the playground for 3 rounds of 4 stations: pull ups/supines, heels to heaven, big boys, inch worms. 5 pull-ups/10 supines are the timer.
I realized about half way through that we were only at 65 burpees, so we started doing sets of 5 after each station set to get to 95.
Head back to launch and knock out another 10 burpees in case I didn’t math right, do some random Mary, and that was time.
MARY: Whole lotta
ANNOUNCEMENTS: Welcome back, Eleanor!!
COT: Kirby took us out

Options

Date: 2025-04-12 AO: stonehenge Q: Cheese Curd PAX: Brisket, Focker, shrinkwrap, ToeJam, teddyf3, Moth FNGs: None COUNT: 7 WARMUP: jog to the normal parking lot for a few of the following: -SSH -IW -Slow potato pickers -mint climber, merkin, runners stretch, Parker Peter, Peter Parker
THE THANG: run to a rock pile and grab your very best rock
3 stations: riffle carry in between 1) dips, step ups, big boi, curls 2) decline w/ rock, tris, jump ups, squats 3) incline on rock, presses, Russian twists, mky humpers
Run to pond stairs
The plan was 1 burpee/ run up stairs / 20 mky humpers/ run down, 2 burpees, 19 mky humpers
This got old, made it to 6 and 15
Run to the Astro tuff for some time fillers.
Bench step overs, bear crawl, crap Bear, bench step overs, crab walk forward, crab walk back
MARY: lots of Mary
ANNOUNCEMENTS: nothing
 absolutely nothing
COT: terrible takeout by YHC
Focker voted and showed up. Came in hot and Parker like Rousey ToeJam light is always useful. Today it highlighted my small rock teddyf3 always pushes until he can’t then makes wierd noises Brisket shrinkwrap Moth always in the clown car, usually can be found together in the workout! If I ask one to Q will they all split it. If one hurts do they all feel it.

Friday Frizz 4-11-25

Date: 2025-04-11 AO: ufo-ultimatefriz Q: MARTA PAX: Spyglass, Victoria, Yeti, Shank, Chubbs, Slumdog, Wu Tang is for the children, Pipes, Smokey, Crawdad, David Baker, seal, Pink eye, pressed ham, 1 FNGs: 1 1 COUNT: 16 Pink defeats yellow by 1. Game cut short from spring football.
Yellow Spyglass Yeti Marta Wutang Chubbs Seal FnG Slumdog
Pink Pink eye Shank Craw dad Victoria Fly with me Pressed ham Pipes Smokey

Work calls and falls

Date: 2025-04-11 AO: scars Q: Starch PAX: kirby, wingman, Roulette, taggart, Snoopy FNGs: 1 Snoopy COUNT: 6 WARMUP: Nah
THE THANG: Went up a parking deck and around the bowl before getting back to launch. Great morning with no rain, and we got to welcome an FNG. Really solid mumble chatter as always!
Topped off the workout with some kirby work calls – don’t they know what time it is?!
Welcome, snoopy!
MARY: Nah
ANNOUNCEMENTS: WTF Mountain Rumble
COT: Lord, help us to be the men You’re calling us to be.

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