Surprises for the Pax

Surprises for the Pax

Date: 2025-03-22 AO: stonehenge Q: Cheese Curd , ToeJam PAX: snowflake, tagalong, wildturkey, Rousey, shrinkwrap, Bluey from IL FNGs: None COUNT: 8 WARMUP: pax were so concerned who the Q was, surprise, you have 2 Q’s
ToeJam to lead, yHC to follow
Run to Ladies Yoga studio/ boot camp. Typical warm up, while scoping the ladies. HUGE props ToeJam
Jog to the Bowl Lot for the 2nd surprise
THE THANG: Skillfully placed weights and stuff. 8 stations / 8 rounds – 10 burpee timer Shrugs, curls, press, tris, shoulder tap merkins,
Run to the stage and back to the parking lot
0630 It’s YHC time
Swap Toe Jam M’s weights to the big boy Sandbags: 2 40’s, 50, 60, 80 and 55 sand KB
We did each round 2x’s. Between rounds, ruck weight back to the AO (borrowed 2 KB for the ruck portion)
6 weighted stations, 1 ab, 1 slick exercise 40- Curl / shake the baby 40- burpee press/tricep 50- Russian twists / flutter press 60- Over Head press / Big boy sit ups 80- deadlifts / squats SKB- swings and highpulls Mkt humpers / merkins Dive bomb merkins / ?
Buzzer to buzzer! That’s how you surprise the pax for a beatdown!
MARY: Mary…is that a question. Always doing Mary!
ANNOUNCEMENTS: YHC- keep an eye on a brother. Connect to one F3 brother today.
COT: Thank you Pax for enduring the surprises. The co-Q had nothing to do with not having a Q scheduled.
Happy to see site FNG – Bluey to join us for IL!
wildturkeydrank coffee before….rename #chattykathy
Rousey came in hotter than normal and never looked to his left to see the next exercise
Neither did tagalong
snowflake never said a word, just putting in work
@bluey was getting grilled by wildturkey and ToeJam… damn either of you get his number? #speeddate
shrinkwrap just powered through.
Good pushing today!

Joe takes it easy, Olympians don’t

Date: 2025-03-22 AO: olympus Q: flipper PAX: Cottonmouth, Wabbit, Toto, taggart, MARTA, flipper FNGs: None COUNT: 6 Day 6, Q 6, penultimate Saturday of the Rainbow Spreadsheet. Wabbit and YHC stood alone in the parking lot at 06:57 but by 0700 5 strong men were ready to take on the morning. Taggart pulled up a bit later to make it 6
WARMUP: typical stuff, synovials, SSH, Swings, IW, Cleans, Prying Squat THE THANG: Deconstructed long cycle Hack squats Upright Rows 50 swings unbroken
After we ran out of spread sheet we did 3 sets of porpoise complex (a PAX favorite), and some carries MARY: boat canoe, flute bridge, bird dogs ANNOUNCEMENTS: WTF, blood drive COT: combined with TheRock, YHC took us out

Beefy Quads

Date: 2025-03-21 AO: scars Q: Starch PAX: ToeJam, Roulette, madison, kirby FNGs: None COUNT: 5 WARMUP: Nah
THE THANG: 3.5 quick miles with an average of 4 pax (Kirby showed up late and Madison had to leave early). Hit some parking decks, saw some new stretches of road, and got a lot of mumblechatter in the cooler weather.
kirby loved the Jaeger event and can’t wait til next year madison thinks everyone should head to my M for their physical therapy needs Roulette is prepping for Spartan with his 2.0 ToeJam mentioned how lovely his company’s manufacturing plant smells
MARY: Nah
ANNOUNCEMENTS: WTF Kirby has beefy quads
COT: kirby took us out Pray for The Worm. Thank you Lord for the ability to wake up, get better physically, and share in fellowship with some great pax

Confusion makes for the best beatdowns

Date: 2025-03-21 AO: the-brave Q: flipper PAX: midriff, teddyf3, fire_hazard, Franky, kirby, soft_pretzel, Taco_Stand, frasier, Hippie, Icarus FNGs: None COUNT: 10 YHC doesn’t do bootcamp anymore, but in order to acheive the vaunted “6 Qs in a week” I needed a Friday Q and fire_hazard was kind absent minded enough to give me Franky’s slot for this morning (admittedly unintentionally). As a result at 0517 this morning YHC was sitting in the truck finalizing a route and plan for a 45 minute bootcamp (more on that later). By 0530 7 PAX were standing in the gloom awaiting launch while a late-arriving kirby climbed out of his car. By 0531 we were off, heading west on Community house.
WARMUP: Jog to the parking lot adjacent to the final deck before Upper ave. SSH, LSS, Low Slow Merkin (Slerkin), Windmill. Here we said goodbye to Kirbasaurus who wasn’t as recovered as he thought he was and pulled the ripcord. Feel better brother! THE THANG: The PAX ran Upper, through the bowl to the bull ring then over to Ballantyne Commons. Along the way we stopped for Jump Squats, Merkins, Explosive Slow Merkins, Reverse Lunge knee raises, lunges. As we moseyed up the hill on Ballantyne Commons YHC mentioned we were tight on time to soft_pretzel who basically said “this goes to 630 idiot dolphin” (he’s a mean one that pretzel). Really? Who starts an hour long workout at 0530?!? Anyways, this bolt from the blue resulted in an audible to add some parking structure work. Off we went to the basement of the deck and then up the stairs for some people’s chair. Down the ramps and head back to launch…. 5 minutes late. Better than 15 minutes early I guess?
frasier and Hippie joined us at the top of the deck and for the mosey home.
MARY: some along the way with assorted planks, shoulder taps, and the PAX favorite Shoulder Tap – Thigh Slap ANNOUNCEMENTS: WTF, Blood drive COT: YHC took us out
Thanks again to fire_hazard and Franky for making space for my chase of stupidity.

What’s an extra 40#?

Date: 2025-03-21 AO: centurion Q: Point Break PAX: Cheese Curd, Rousey, Rawhide, Hawkeye, Circuit City, snowflake, Snuka, Project Z (12), Lumbergh (Newly Renamed) FNGs: None COUNT: 10 The Thang
For this Q, we’re carrying a 40# sandbag. Take turns throughout. Mosey from Amelie’s over to Charlotte Catholic and to the base of TarTarus for CoP.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Peter Parkers x 10 · Parker Peters x 10 · LSS x 15
Mosey to the base of stairwell #1.
WAVE 1: The Heavy Beast · Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Call exercise while we wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast, w/ sandbag = The Heavy Beast) o ROUND 1: Hand Release Merkins o ROUND 2: LBCs o ROUND 3: 180 Jump Squats o ROUND 4: CDDs o ROUND 5: Heels to Heaven o ROUND 6: Burpees
Mosey to fence at the football field.
WAVE 2: Abs & Animals · Toes-to-Fence (Dragonflies/Scorpions?) x15 · Bear Crawl over to deck, over the parking deck wall, Bear Crawl to opposite wall · Donkey Kicks x 15 · Crawl Bear to wall, over the parking deck wall, Crawl-Bear back to fence · Toes-to-Fence (Dragonflies/Scorpions?) x15
Mosey back to Launch Point with some quick Mary before time was called.
YHC with the take out prayer.
Moleskin – Gotta give a shout out to Project Z. 12 years old, and one of the regulars @ Centurion. Building a great foundation. Rawhide is doing it right. – All the PAX put in the effort this morning. Rousey even did the last round of Burpees w/ the sandbag. Beast. – The old guard are still out there crushing it. Hawkeye Snuka snowflake showing us what our life goals need to be. I also think they’ve started a 60+ bagel club after the workout. Not sure though. – Everyone else was a quiet warrior during the beatdown. No fuss, all effort. Good to be out in the gloom with this crew. – We renamed a recent PAX (Full House) who was double-named at his recent FNG outing. He gave us the rundown, apparently in the same fashion he did one his first time out. Basically, said his background was boring and uninspiring. So we went with Lumbergh. To quote Cheese Curd, “Every PAX earns the right to have their own unique name”. Aye.

MG – 3/21

Date: 2025-03-21 AO: mountain-goat Q: retread PAX: Benny, fleetwood, hairball, mallcop, Pele, retread, slim_fast, wildturkey, Spammer, Insomniac, gullah FNGs: None COUNT: 11 WARMUP: Head to entrance of Davie Park, followed by stretching. THE THANG: DP Loop until 6:02. Cool down run back to the school. Strong work by everyone this morning pushing hard on multiple hills. MARY: Absent ANNOUNCEMENTS: WTF – 4/12 COT: Hairball joined us for COT, Slim Fast closed us out.

Joust – BRR edition

Date: 2025-03-21 AO: joust Q: baracus PAX: gummy, spackles, hopper, Header, high_tide, geraldo, Orange Whip, Focker, ductwork, baracus FNGs: None COUNT: 10 10 fine gentlemen showed up for some Fun Friday activities at Joust. At least 1 of said gentlemen had more fun on Thursday as it would prove out.
WARMUP: Easy jog down Sardis to Old Bell. We stopped a few times for 10 merkins, 15 squats, and 20 LBCs. We also did a few SSH and Sharon Towers to complete our warmup. The moaning ramped up quickly when we turned right on Old Bell coming out of the greenway parking lot. Reminiscent of BRR training days.
THE THANG: We made our way down Old Bell to Blue Ridge Circle and the infamous manhole. Our first event was hill repeats on Blue Ridge where we did merkins at the bottom and squats at the top. After three repetitions we made our way down Mountain View to the bottom of the hill that made Horsey famous for the coup de gas. Hill repeats again x3 with Dry-docks at the bottom and LBCs at the top. We couldn’t leave without seeing the Yucca so we summited Old Bell and did some flutters. We started our descent from Mt Horsey and made our way home, only to lose spackles and geraldo to a “short cut”. Spack is likely still feeling the effects of his March Madness watch party, but ended up taking the long way out of the neighborhood. We rendezvoused at the bottom on Old Bell and brought the pax back home in time for two minutes of Mary. Nearly 4 miles of Fun Friday! Well done boys.
I’ve seen Horsey plenty of times over the last 10-12 years with BRR training, but not so much over the past few. It was time for a visit, but I think that visit has me satisfied for years to come.
MARY: We finished off with a few dolly’s and Rosalitas.
ANNOUNCEMENTS: None,.
COT: @gummy was all business. No time for announcements and he closed us out.

First Day of Spring

Date: 2025-03-20 AO: sparta Q: Keystone PAX: Orange Whip, turkey_leg, hopper, lex_luthor, MARTA, 0 FNGs: 1 0 COUNT: 7 WARMUP: THE THANG: Spring showed up in full force, and so did the PAX! Nothing to fancy on this stellar Spring morning, just some good ol’ fashioned running, sprinkled in with push-ups and sit-ups to keep things interesting. We knocked out several laps of Indian Runs around the Crestdale track, proving once again that teamwork makes the dream work. Intellectual conversation topics ranged from fine literature to true crime and history podcasts to Seinfeld references. We logged in just over 5 miles. Strong work fellas! MARY: ANNOUNCEMENTS: COT:

The Hills Are Alive

Date: 2025-03-20 AO: the-devils-turn Q: flipper PAX: voodoo, bratwurst, Astro (Kyle Kirchhoff), citgo, frasier, fletch, flipper, bunker FNGs: None COUNT: 8 WARMUP: 5 Pax for pre run THE THANG: We headed to the gentle rolling hills of Carmel Estates where PAX completed 2, 2.5, or 3 laps of up,down,up,down etc. Citgo and Frasier had the hammer buried all the way down, while the remainder of us mere humans followed along gamely. MARY: uh…. ANNOUNCEMENTS: WTF! Blood Drive! COT: Astro “The Rev” took us out.

Boxing Drills and Games

Date: 2025-03-20 AO: _sob Q: wildturkey PAX: midriff, teddyf3, taggart, Roulette, Starch, Rousey, war_eagle FNGs: None COUNT: 8 WARMUP: Traditional SSH, Seal claps IW LSS MC PJs THE THANG: Mosey to banquet center 10 punching pushups 20 punching situps 30 upper cut squats Laps after each round
Game 1 Elbow, shoulder tap boxing drill 3 rounds, lap after each round Freddy mercury, heels to heaven and American Hammer
Game 2 Plank wars, lap after every round
Mosey back to AO Arm wrestling tournament Midriff won
Battle royale!!
ANNOUNCEMENTS: Spartan, WTF, blood drive
COT: Break up your routine, have fun

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