Calling an audible …
Date: 2025-04-02 AO: _sob Q: Circuit City , Hawkeye PAX: midriff, Odd Job, Hawkeye, patent_pending, ToeJam FNGs: None COUNT: 6 WARMUP: standard fare with SSH, imperial, etc. THE THANG: ran to the rock pile at the bottom of murderhorn for a little lifting circuit. MARY: worked it in (ttws) ANNOUNCEMENTS: blood drive COT: YHC took us out.
All the smells
Date: 2025-04-02 AO: wamrap Q: Orange Whip PAX: Alf, Bananas, mcgee, Ledbetter, rachel, O’Tannenbaum, Orange Whip FNGs: None COUNT: 7 Today we all had different ideas and I took us on the most dangerous option, an unused circle with a couple of hills that runs next to Providence Rd. and by the busy gas station.
1 Burpees, 2 Sit ups, 3 Tarantulas, 4 Merkins, 5 Heels to Heaven back to 6 burpees – go up to 30 and go back down to try to complete the cycle. Rachel went all the way to 30 then back down to 21.
Ledbetter skipped the winter sessions and is back out for the spring season and was pushing hard all day. Bananas used his gym rest day to come run and do burpees with us – wonder if the rest of his Crunch crew slept in instead? Alf and McGee with matching yellow shirts hung on with Rachel as long as possible and planned their June birthday CSAUP.
Each corner of the run not only had its own exercise but had its own smell. Bojangles, Black and Mild, human excrement. Really a nice change from the parking deck smells.
At one turn by the gas station an innocent male bystander ran by us just as I laid down on the pavement, to his surprise. Bananas asked the guy if he was “ready” and the guy immediately sped up thinking he had stumbled upon some gay men’s workout group #YesHeDid
McGee continued the #metoo movement and pestered the guy to join F3 as he tried to get back to his hotel with his QT coffee. Many lives have been changed by F3 but not this guy…
O’Tannenbaum gets full credit for being there but he was not with us as he showed up late and was unable to find our new location. He asked a random woman if she saw a bunch of men running around and her reaction went as expected.
We didn’t make any new friends today but we got stronger and had some good laughs.
No announcements of note & I took us out.
Good work :clap:
1 Burpees, 2 Sit ups, 3 Tarantulas, 4 Merkins, 5 Heels to Heaven back to 6 burpees – go up to 30 and go back down to try to complete the cycle. Rachel went all the way to 30 then back down to 21.
Ledbetter skipped the winter sessions and is back out for the spring season and was pushing hard all day. Bananas used his gym rest day to come run and do burpees with us – wonder if the rest of his Crunch crew slept in instead? Alf and McGee with matching yellow shirts hung on with Rachel as long as possible and planned their June birthday CSAUP.
Each corner of the run not only had its own exercise but had its own smell. Bojangles, Black and Mild, human excrement. Really a nice change from the parking deck smells.
At one turn by the gas station an innocent male bystander ran by us just as I laid down on the pavement, to his surprise. Bananas asked the guy if he was “ready” and the guy immediately sped up thinking he had stumbled upon some gay men’s workout group #YesHeDid
McGee continued the #metoo movement and pestered the guy to join F3 as he tried to get back to his hotel with his QT coffee. Many lives have been changed by F3 but not this guy…
O’Tannenbaum gets full credit for being there but he was not with us as he showed up late and was unable to find our new location. He asked a random woman if she saw a bunch of men running around and her reaction went as expected.
We didn’t make any new friends today but we got stronger and had some good laughs.
No announcements of note & I took us out.
Good work :clap:
Air Fryers & Movie Stars
Date: 2025-04-02 AO: anvil Q: Snuka PAX: Point Break, Brockovich, Puddin Pop FNGs: None COUNT: 4 WARMUP: Moseyed to the front of Church 15 Low slow squats 15 Imperial Walkers 15 Merkins 15 Plank-Jacks 15 LBC’s 15 American Hammers Runners Stretch
THE THANG: 5 rounds of circuit exercises…
Front of Church- 5 Burpees -Run to the Meathead group 10 Reps each arm with Kettlebell -Run to Hot Box 10 Step-ups, 10 dips, 10 Durkins
Mileage- 2.5 miles
The main discussions were about air fryers and old actors!!
ANNOUNCEMENTS: Prayers for Voodoo’s father who just passed away.
Thanks Unplugged for the take-out.
THE THANG: 5 rounds of circuit exercises…
Front of Church- 5 Burpees -Run to the Meathead group 10 Reps each arm with Kettlebell -Run to Hot Box 10 Step-ups, 10 dips, 10 Durkins
Mileage- 2.5 miles
The main discussions were about air fryers and old actors!!
ANNOUNCEMENTS: Prayers for Voodoo’s father who just passed away.
Thanks Unplugged for the take-out.
Day of the Rangers WOD
Date: 2025-04-02 AO: sacs Q: Cheese Curd PAX: Roulette, taggart, wildturkey FNGs: None COUNT: 4 WARMUP: I full ruck lap
THE THANG: see WoD MARY: we did it
ANNOUNCEMENTS: WTF, blood drive
COT: using the prescribed weight is not fun. Good push today Welcome site FNG Taggart
THE THANG: see WoD MARY: we did it
ANNOUNCEMENTS: WTF, blood drive
COT: using the prescribed weight is not fun. Good push today Welcome site FNG Taggart
Why u gotta be so Negative? Week1
Date: 2025-04-01 AO: swift Q: drive_by , bratwurst PAX: citgo, fleetwood, Moth, frasier, Astro (Kyle Kirchhoff), drive_by, tagalong, Brisket, bunker, Wolverine, Gump, bratwurst, Cheap Seats FNGs: None COUNT: 13 WARMUP: 10 minute jog to our starting spot, 5 rounds of stretches
THE THANG:
Negative Splits -Week1
4 PAX of the 13 did their own thang which I’m sure was non-stop running :running: , but for the remaining 9, it was and out and back, negative splits sessions on the Carolina Thread trail, connecting BCP to the greenway.
6 total rounds of glorious brutality:
First 5 rounds- Time: out for 3 minutes, back for 2:45 Effort: out at 10k pace, back at 5k pace
Last round- Time: out for 2 minutes, back for 1:50 Effort: out at 10k pace, back at 5k pace
Breaks fluctuated a bit, based on necessity. :grimacing:
Moseyed on back to meet up at the bank.
MARY: n/a
ANNOUNCEMENTS: WTF, April 12, sign ups still open, Run around Kings Mountain in Sept, 12 bucks to register.
COT: drive_by took us out
Great effort by all, thanks for being a part of my first Q, bratwurst tagalong Wolverine Brisket Cheap Seats fleetwood Gump Moth
THE THANG:
Negative Splits -Week1
4 PAX of the 13 did their own thang which I’m sure was non-stop running :running: , but for the remaining 9, it was and out and back, negative splits sessions on the Carolina Thread trail, connecting BCP to the greenway.
6 total rounds of glorious brutality:
First 5 rounds- Time: out for 3 minutes, back for 2:45 Effort: out at 10k pace, back at 5k pace
Last round- Time: out for 2 minutes, back for 1:50 Effort: out at 10k pace, back at 5k pace
Breaks fluctuated a bit, based on necessity. :grimacing:
Moseyed on back to meet up at the bank.
MARY: n/a
ANNOUNCEMENTS: WTF, April 12, sign ups still open, Run around Kings Mountain in Sept, 12 bucks to register.
COT: drive_by took us out
Great effort by all, thanks for being a part of my first Q, bratwurst tagalong Wolverine Brisket Cheap Seats fleetwood Gump Moth
AK hill
Date: 2025-03-31 AO: firestarter Q: kirby PAX: Franky, C3P0, Odd Job, Roulette, Point Break, Hawkeye FNGs: None COUNT: 7 WARMUP: Mosey around and do some warmup on green fake grass. THE THANG: Go to rock pile grab 3 rocks. Chase Franky up the AK hill. Rotate groups lifting then we did a gas pumper derkin ladder. C3P0 caught on and counted well. This was a fun one for me and I am trying to bring new and old ideas together on beatdowns. MARY: during ANNOUNCEMENTS: Hawkeye is having a get together the final game of ncaa basketball COT:
Who let this guy Q?
Date: 2025-04-01 AO: bagpipe Q: lex_luthor PAX: Blue Tent, Pepsi, Cooter2, Rousey, war_eagle, Pilgrim, madison, wildturkey, taggart, Roulette, lex_luthor FNGs: None COUNT: 11 WARMUP: Ran around the parking lot while a few guys got out of their cars. Real savages show up on time for the workout :stuck_out_tongue_winking_eye: THE THANG: I was ready for 8 guys to show up and we ended up with 11 – awesome Tabata style today with 11 stations of fun 1 – Shuttle run pulling a tire side to side 2 – Thrusters – with 50lb sandbad 3 – Row – with 50 lb kb 4 – Reverse Lunges 5 – KB swings – 45 lb kb 6 – Heels to Heaven 7 – Drag tires through the parking lot 8 – Sit up with punch at the top 9 – Burpees 10 – T Merkins 11 – Bunny hop sprawl We got 3 full rounds in with an indian run between set 2 and 3
ANNOUNCEMENTS: Mtn rumble – Sept 12th. Early sign up option is only $12
ANNOUNCEMENTS: Mtn rumble – Sept 12th. Early sign up option is only $12
Meat & Potatoes FT
Date: 2025-04-01 AO: fast-twitch Q: turkey_leg PAX: Alf, retread, marge, Watchita, jet_fuel, ductwork, deep_dish, turkey_leg, 0 FNGs: 1 0 COUNT: 8 Sold group of 8 HIMs got their meat and potatoes Fast Twitch workout today. Hill repeats on rising meadow 7s as a warmup, partner loops on rising meadow for the main event, and a Smokerrise Hill kicker at the end. Classic FT, with plenty of exercises and Mary interspersed with the six hilly miles. Q had planned for an AYG out and back to Starbucks, but will save that one for next time. Nice work and a shweaty time was had by all.
Making it up on the fly
Date: 2025-04-01 AO: falcon-crest Q: Cheese Curd PAX: ickey_shuffle, puddin_pop, MARTA, Bootlegger FNGs: None COUNT: 5 WARMUP: mosey to the second parking lot, IW SSH, runners stretch and merkins
THE THANG: the goal today was to make it into the neighborhood and do a full loop, and decided to get some pain stations on the way
Merkins, abs, squats were on the menu. Everytime we stopped we got some in. We also got some calf raises, dips and steps
Nothing craz, just an out and back
MARY: yeah, we got our abs in today
ANNOUNCEMENTS: blood drive
COT: thanks for the opportunity to lead. Small group today, seems like everyone is doing different things.
Quiet group, but we kept moving so not tons of time to chat.
Congrats to Ickey who was getting after his first bootcamp in ‘25 and clearing some lung cob webs.
Marta is as in for the pre and post run!
Pudding declared no decline merkins
Bootlegger was silently doing the work
Great work by all, some days you don’t need a plan, hell getting to the AO was my plan today, everything else just worked out!
THE THANG: the goal today was to make it into the neighborhood and do a full loop, and decided to get some pain stations on the way
Merkins, abs, squats were on the menu. Everytime we stopped we got some in. We also got some calf raises, dips and steps
Nothing craz, just an out and back
MARY: yeah, we got our abs in today
ANNOUNCEMENTS: blood drive
COT: thanks for the opportunity to lead. Small group today, seems like everyone is doing different things.
Quiet group, but we kept moving so not tons of time to chat.
Congrats to Ickey who was getting after his first bootcamp in ‘25 and clearing some lung cob webs.
Marta is as in for the pre and post run!
Pudding declared no decline merkins
Bootlegger was silently doing the work
Great work by all, some days you don’t need a plan, hell getting to the AO was my plan today, everything else just worked out!
Soccer
Date: 2025-03-30 AO: soccer Q: Orange Whip PAX: Moondance, King, Christmas, Joshee10, Kellen Dargle, National Treasure, Orange Whip, Level10, Jose Varela, jrr_tolkien, Tormund, Pearce, Crystal FNGs: None COUNT: 13 Two competitive games, both teams won one each.
That is all
That is all