New sidewalks are big news
Date: 2025-03-13 AO: sparta Q: Orange Whip PAX: hoover, Full House, lex_luthor, Orange Whip FNGs: None COUNT: 4 If you’re a runner you know that a new sidewalk is one of the most exciting things that can happen.
The 4 of us did long suicides down the new Fullwood pavement and got slow miles in and tons of convos.
Lex and I played indoor soccer late last night so the legs were too trashed to push hard today.
Full House and Hoover were on board with a mellow day and we ended up just under 5 miles.
Good morning all around.
The 4 of us did long suicides down the new Fullwood pavement and got slow miles in and tons of convos.
Lex and I played indoor soccer late last night so the legs were too trashed to push hard today.
Full House and Hoover were on board with a mellow day and we ended up just under 5 miles.
Good morning all around.
40 is the right #
Date: 2025-03-13 AO: the-phoenix Q: kirby PAX: teddyf3, war_eagle, Roulette, taggart, Pepsi, wildturkey FNGs: None COUNT: 7 WARMUP: stuff plus 40 merkins THE THANG: Mobility movements and core. If you did not join you missed out. MARY: Lots ANNOUNCEMENTS: COT: Pepsi took us out with a great prayer.
We did a thing
Date: 2025-03-12 AO: anvil Q: snowflake PAX: Padre, lorax, Erin Brokavich, puddin_pop, Point Break, Snuka FNGs: None COUNT: 7 Ran around and did things. Even visited the cemetery…
80’s TV had the best theme songs
Date: 2025-03-12 AO: meathead Q: Unplugged PAX: MARTA, taggart, Soul Glo FNGs: None COUNT: 4 Perfect weather today for a workout. I was a single pringle pax until 525 when MARTA and Soul Glo came in hot. Whew…that saved me from join the bootbamp. taggart came at fashionably late time. All PAX put in some work.
Extra Ordinary Meeting of the Kettlebell Cabal: high_tide was DR. Reports surfaced that he was at some dark site undercover workout rumored to being held inside the belly of a mountain. I thought DOGE took care of all this non sense. The kettlebell cabal will meet to measure out his punishment. However, a primarily pre trial analysis indicates the following for Hightide: -no snatches and TGUs allowed for 30 days. -requirement of 20 dbl front squats followed by 10 KB burpees per day for 30 days.
In happier news….. :coffee: was provided again by MARTA aka Juan Valdez. Appreciate the effort, care, and fellowship.
WARMUP: SSH Unplugged Sprinklers Swings ATW Halos Prying Squat
THE THANG: The :rainbow: called for Hips movement today. SO we did our best best Elvis impersonation and got after it:man_dancing:
#1 – Heavy Rack Squats 4 X 5 (ea side) #2 – Park (Dead Stop) Cleans 5 X 4 (ea side) #3 – Park (Dead Stop) Snatch 3 X 15 (ea side)
Then Weighted Monkey Humpers – 2 X 10…..quads were fired for sure
Then Carries – Farmers Carries 50 M immediately followed by 10 KB Merkins – 2X – Combo Rack and Suitcase Carries followed by 10 KB Merkins – 2X
Then Voodoo Complex 1X each side, then 2X each side
MARY: Flutter presses Bulldogs
ANNOUNCEMENTS: Pray for the Work, ‘haw boys are having a party in the woods, Marta gives coffee but wants blood..
COT: With the Anvil PAX
Extra Ordinary Meeting of the Kettlebell Cabal: high_tide was DR. Reports surfaced that he was at some dark site undercover workout rumored to being held inside the belly of a mountain. I thought DOGE took care of all this non sense. The kettlebell cabal will meet to measure out his punishment. However, a primarily pre trial analysis indicates the following for Hightide: -no snatches and TGUs allowed for 30 days. -requirement of 20 dbl front squats followed by 10 KB burpees per day for 30 days.
In happier news….. :coffee: was provided again by MARTA aka Juan Valdez. Appreciate the effort, care, and fellowship.
WARMUP: SSH Unplugged Sprinklers Swings ATW Halos Prying Squat
THE THANG: The :rainbow: called for Hips movement today. SO we did our best best Elvis impersonation and got after it:man_dancing:
#1 – Heavy Rack Squats 4 X 5 (ea side) #2 – Park (Dead Stop) Cleans 5 X 4 (ea side) #3 – Park (Dead Stop) Snatch 3 X 15 (ea side)
Then Weighted Monkey Humpers – 2 X 10…..quads were fired for sure
Then Carries – Farmers Carries 50 M immediately followed by 10 KB Merkins – 2X – Combo Rack and Suitcase Carries followed by 10 KB Merkins – 2X
Then Voodoo Complex 1X each side, then 2X each side
MARY: Flutter presses Bulldogs
ANNOUNCEMENTS: Pray for the Work, ‘haw boys are having a party in the woods, Marta gives coffee but wants blood..
COT: With the Anvil PAX
Couples Skate
Date: 2025-03-12 AO: wamrap Q: Alf PAX: Alf, Horsehead, O’Tannenbaum, double_e, Reggie (Atlanta) FNGs: None COUNT: 5 5 men showed up for a nice morning or WAMRAP including Reggie the Atlien. Horsehead informed me I would be working out alone while the other couples paired off. Horsehead and Double E were in the middle reminiscing of the days when Outland at Sun Valley high was the premier (only) union county workout. In the back O’T and Reggie were trying to sell each other questionable investment deals and debating what type of bourbon leads to more yes’s on the sales pitch. O’T with the take out.
Spring Audit- Management onsite
Date: 2025-03-12 AO: sacs Q: Cheese Curd PAX: wildturkey, Orange Whip, geraldo, Emoji FNGs: None COUNT: 5 WARMUP: walk to the track and get 3/4 lap
THE THANG: the plan was simple on paper. We had a sandbag and rucks on for everything
10 weighted burpees w/ sandbag -right drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Shoulder to Shouder SB presses -sandbag bear crawl forward Lunge walk across the field w/ SB and Ruck
Take a lap- minus sandbag
10 weighted burpees w/ sandbag -Left drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Over the Shoulder sandbag -sandbag bear crawl backward Lunge walk across the field w/ SB and Ruck
Mary: w/ SB – flutter sandbag press, American hammer and big boy sit up
Walk lap back to pavilion
20 move shoulder to shoulder and flutter presses
MARY: see above
ANNOUNCEMENTS: WTF, blood drive
COT: I took us out and the theme was trying new things
First, kudos to Site FNG Orange Whip. As here makes his tour around all the sites, he stopped off on the wrong day at SACS. Dressed in a muscle shirt, was he truly ready?! He was and killed it
Geraldo commented that we should do burpees with ruck and sand back and then proceeded to do neither
Wild Turkey brought out the 60 and wasn’t complaining. Well, he did threaten my life if we tried to do another round
Emoji was gutting it out. Welcome back to SACS. He doesn’t know where the 18hrs box is, so he may have received some extra credit.
That was a shoulder and arm smoker. Your welcome.
THE THANG: the plan was simple on paper. We had a sandbag and rucks on for everything
10 weighted burpees w/ sandbag -right drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Shoulder to Shouder SB presses -sandbag bear crawl forward Lunge walk across the field w/ SB and Ruck
Take a lap- minus sandbag
10 weighted burpees w/ sandbag -Left drag SB from midfield to 18yr line 20 weighted squats -sandbag throws across the field 20 Over the Shoulder sandbag -sandbag bear crawl backward Lunge walk across the field w/ SB and Ruck
Mary: w/ SB – flutter sandbag press, American hammer and big boy sit up
Walk lap back to pavilion
20 move shoulder to shoulder and flutter presses
MARY: see above
ANNOUNCEMENTS: WTF, blood drive
COT: I took us out and the theme was trying new things
First, kudos to Site FNG Orange Whip. As here makes his tour around all the sites, he stopped off on the wrong day at SACS. Dressed in a muscle shirt, was he truly ready?! He was and killed it
Geraldo commented that we should do burpees with ruck and sand back and then proceeded to do neither
Wild Turkey brought out the 60 and wasn’t complaining. Well, he did threaten my life if we tried to do another round
Emoji was gutting it out. Welcome back to SACS. He doesn’t know where the 18hrs box is, so he may have received some extra credit.
That was a shoulder and arm smoker. Your welcome.
Not a Tour
Date: 2025-03-12 AO: the-maul Q: kirby PAX: Benny, patent_pending, ToeJam, midriff, Odd Job, super trooper FNGs: None COUNT: 7 WARMUP: on the go THE THANG: Well not what I planned but what everyone needed! Glad to see Benny out in the gloom! Thanks Toejam for the extra weight! MARY: ANNOUNCEMENTS: COT:
Not running on the Bullring
Date: 2025-03-11 AO: swift Q: voodoo PAX: soft_pretzel, tagalong, Wolverine, Brisket, midriff, drive_by, bratwurst, frasier, Moth FNGs: None COUNT: 9 Today was the second week of Flipper’s program focusing on building your “kick” at the end of a race, which is honestly something I struggle with. It’s mostly mental so getting these reps in is helpful. The temps were perfect for running. Cool but not cold.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
how about a beat down?
Date: 2025-03-11 AO: skunk-works Q: Mountain Momma PAX: lois FNGs: None COUNT: 2 WARMUP: THE THANG: 80s workout mix locked in – the Bon Jovi song from Spaceballs leading us out. The beat down was almost Barf worthy
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
How about them politics?
Date: 2025-03-11 AO: falcon-crest Q: hopper PAX: MARTA, hopper, marge, puddin_pop, Clover, Huddle House, Slingshot, Emoji, gummy, jet_fuel, Bootlegger FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: