Wind Gusts & Wine Coolers

Wind Gusts & Wine Coolers

Date: 2025-03-05 AO: meathead Q: ickey_shuffle PAX: high_tide, MARTA, Unplugged, voodoo, flipper, taggart, Uncle Leo FNGs: None COUNT: 8 WARMUP: Various stretches moving from neck to spine with more joint noises than a mouthful of pop rocks and coke. THE THANG: TGUs were prescribed but TGUs are dumb so PAX were offered the choice of getting up and getting down or substituting swings and good mornings.
EMOM “Bruce Complex” which is supposed to be two swings, a flip of the kettlebell, and a goblet squat. I didn’t see anyone attempting the flip and catch however.
EMOM Cossack squats and somersault squats, both are as goofy as they sound.
Five rounds of ten swings and ten merkins.
Carries, wind, a bit of rain. MARY: ANNOUNCEMENTS: Blood drive next month COT: Today’s musical selection was inspired by my weariness of the winter season and general disdain for cold weather. To put us in a warmer, smoother, and more laid back state of mind I chose Yacht Rock. To clear up any lingering confusion, we’ll define yacht rock as the late 70s early 80s Southern California sound. It puts a snap in the fingers, some pep in the step, and happiness in the heart. Some Bartles and James or Reuniti would’ve been devine but MARTA brought coffee which did in a pinch. Winter sucks, I hope it’s over.

45’s

Date: 2025-03-05 AO: anvil Q: Point Break PAX: Padre, lorax, Erin Brokavich, Pilgrim, snowflake FNGs: None COUNT: 6 The Thang
Warm-up lap long way around the parking lot.
· SSH x 15 · Imperial Walkers x 15 · Peter Parkers x 10 · Merkins x 10 · Runner’s Stretches · LSS x 15
Finish mosey over to the turf semi-circle for three rounds of body work.
WAVE 1: Shoulders, Legs, and Abs · Derkins, Step Ups, Flutter x 20 · Derkins, Step Ups, Flutter x 15 · Derkins, Step Ups, Flutter x 10 · Once, the 6 is done, run down the long road and back (Round 1: Backwards to the stop sign)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs, Bobby Hurleys, Dying Cockroaches x 20 · CDDs, Bobby Hurleys, Dying Cockroaches x 15 · CDDs, Bobby Hurleys, Dying Cockroaches x 10 · Once, the 6 is done, run down the long parking lot and back (Round 2: Karaoke L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips, Monkey Humpers, J-Lo x 20 · Dips, Monkey Humpers, J-Lo x 15 · Dips, Monkey Humpers, J-Lo x 10 · Once, the 6 is done, mosey over to the rock pile.
WAVE 4: Rocks and Ribs · Pick a respectable lifting rock · Curls, Chest Press, Triceps x 20 | 15 | 10 · In between each set, run around the circle to the portico for WWII Sit-ups x 20 | 15 | 10
Moseyed our way back over to the Meathead AO for sprint grinders. Was hoping for 6 rounds but only banked 4.
Called time and COT.
Quiet but effective morning and a great push by all the PAX.

What Weather?

Date: 2025-03-05 AO: sacs Q: geraldo PAX: Cheese Curd, wildturkey, Emoji FNGs: None COUNT: 4 WARMUP: None THE THANG: Ruck around Raintree & Stawberry Lane. No sandbags, no PT, just rucking.
Mumblechatter: – Cheese Curd made after all since CMS canceled school today for “high winds”. – The weather was fine and actually warm – Emoji said these kind of miles don’t hurt his knees. – wildturkey was pushing the pace. – Emoji provided sage advice for husbands with wine dealing with menopause – Divorce is apparently expensive
MARY: None
ANNOUNCEMENTS: Waxhaw Trail Fest 4/12

MurderHorn Sets

Date: 2025-03-05 AO: the-maul Q: Hippie PAX: patent_pending, teddyf3, super trooper FNGs: None COUNT: 4 WARMUP: 2 sets of Potatoe pickers, IW, ssh, arm circles
THE THANG: mosey down the murder horn to the rock pile. 4 sets of 10:
Upper body: Overhead press, curls, and bent over rows
Legs: 4 sets of 10 – lunges, squats, reverse lunge
3 sets of 10: dips and derkins
Relay to the dumpster and back. Loser does 10 merkin
MARY: stop at each stoplight down the murderhorn and back up. 1 exercise at each stoplight. 10 count flutters, LBC, Rosalitas, box cutters.
ANNOUNCEMENTS: Waxhaw Trail Fest – 4/12
GreenMile – 3/15
COT:

no burpees but…

Date: 2025-03-04 AO: skunk-works Q: Header PAX: Mountain Momma, lois FNGs: None COUNT: 3 WARMUP: THE THANG: No music today as Header’s 2.0s took all the family speakers and YHC lost his over the weekend.
On the track – 3 lanes. Exercises in 2 lanes, while the third lane sprints down and back as the timer. Several rounds Did you know that you hit 40% of your top speed in your first 2 steps?
No burpees but… Worm burners, several rounds, with exercises when you weren’t the one burning. Haven’t done those in a couple of years, don’t miss them.
Did a throwback lap to last week and ran the other direction, it felt very foreign.
More lane sprints + exercises
Back to the plates, but Header had mercy and we switched to farmers carries. It’s getting close to the spring equinox as we were able to balance the plates straight up, science is cool.
MARY: no time ANNOUNCEMENTS: Burpee punishment for Smokey for his unannounced absence COT: Prayers for Grant and Elizabeth, baby Merit is with the Lord now.

Quad Squad

Date: 2025-03-04 AO: bagpipe Q: Starch PAX: taggart, Rousey, Roulette, wildturkey, kirby, madison, Pepsi, Snuka FNGs: None COUNT: 9 On this chilly morning, YHC led a low mileage beatdown fraught with mumblechatter and questions about what constitutes low mileage.
At 2 miles, it counts as low-mileage, right? It was a solid morning with a great group where we got stronger and got to share in the gloom together – that’s what it’s all about 💪
WARMUP: Mosey to the Amp to find it was closed
Standards to get warm: SSH Imperial Walkers Merkins Runners Stretch Arm circles
THE THANG: Since the amp was closed, we made use of Bowl Street. It was unexpectedly busy, so we hit the sidewalks for a combo of bear crawls and sprints.
When we saw some benches, we got in various rounds of – Split squats – a lot of em. Your Ms will thank me – Derkins – Ierkins (incline merkins – it’s a thing) – Dips – Step ups – Squats – Flutter kicks
Hit up a nearby parking lot for some cocaine bears (bear crawl with a merkin at each parking space line) followed by sprints
Started our mosey back – planks while we waited on the six and bear crawls to pass the time
MARY: Flutter kicks American Hammers Freddie Mercuries Box Cutters Plank until time
ANNOUNCEMENTS: Jaeger Green Mile WTF
COT: Prayers for the Worm Seek Heaven and the things that lead you to the good, even though it may seem tough.

It’s the Bulls Again

Date: 2025-03-04 AO: swift Q: flipper PAX: soft_pretzel, voodoo, citgo, Cheap Seats, fleetwood, tagalong, fire_hazard, midriff, Gump, Brisket, drive_by, Astro (Kyle Kirchhoff), frasier, Owen = Cheap Seats FNGs: 1 Owen = Cheap Seats COUNT: 13 As the PAX gathered at 0511ish, it was evident today would be a big day. While YHC would like to think everyone was there in anticipation of a fantastic workout, it’s more likely nobody read the preblast and was, in fact, chagrined to see who was on Q. Around 0513 a gentlemen climbed out of his car and inquired if we knew Brian Baum. Apparently Citgo met this poor fellow on a plane back to CLT and EH’d him right then in there. We learned the man’s name was in fact Owen, but PAX were already considering creative use of the story for re-naming the fellow, tagalong even went as far as suggesting a pre-run naming, but YHC is a man of tradition and insisted it would be in COT. Speaking of citgo the man rambled up about 0514 and was enthusiastic in greeting young Owen, then we were off!

WARMUP: a little over a mile to the bullring, much to tagalong’s chagrin. Hard to refuse a route which is basically purpose built for intervals. THE THANG: 8X400 meter intervals w/ 200 recovery. Last 2 intervals were called to be SPICY. MARY: not at Swift she’s not ANNOUNCEMENTS: Hodge Podge of items well socialized on _area-51 and _sob COT: It was evident Gump had done a great job interview Owen during the run and had lots of trivia to share, but the PAX were enamored with the plane theme, hence we were introduced to Cheap Seats.
Prayers for healing and strength for Luka and The Worm. YHC took us out.

Free Range Run

Date: 2025-03-01 AO: chicken-run Q: tuck PAX: bunker, Astro (Kyle Kirchhoff), fletch, Polly, Chopper, midriff, Paper Jam FNGs: None COUNT: 8 8 pax hit the road for a new 10 mile route on the first day of March. The centerpiece was a ~1 mile stretch through the Charlotte Latin campus, mostly on the Latin Cross Country course. As HazMat had warned, a metal fence was blocking our exit from the Latin campus. The lead group (Bunker, Astro, Fletch, Polly, Huck & myself) found a way through a hole in the fence. Nothing of note happened while passing through the hole. Nothing at all. Not sure how the Midriff/Chopper/PJ group navigated this obstacle but reasonably sure they figured something out.

subliminal messages

Date: 2025-03-04 AO: fast-twitch Q: hoover PAX: Benny, geraldo, ductwork, Joker, hopper, jet_fuel, deep_dish, retread, turkey_leg FNGs: None COUNT: 10 WARMUP: YHC took to Slack to set the stage for the morning’s beatdown. dropping bread crumbs of subliminal messaging that only the hawk-eyed runners in the Slim Fast Matthews cohort seemed to catch onto. likely a reason they didn’t show at 0515.
for the pax that made it, we talked about stuff in the parking lot, then ran to smokerise
THE THANG: the plan was suicides on smokerise. apparently this was way to complicated for some to grasp. or they just didn’t want to run up and down smokerise.
run up smokerise to eagles point, 10 lunges per side, then back to raintree for 10 squats, run to the end of eagles point for 10 RDLs, then back to raintree, run to the stop sign at eagles point (include running all of the cul de sac) for 10 lunges, back to raintree for 10 squats then run the whole thing to the end of smokerise for 10 more RDLs and back to Raintree for 10 squats. second verse, same as the first but add 2 reps to each exercise. this was a sneaky 5 miles (or 6 if you’re Joker looking for extra credit).
due to the over-complicated nature of this very large weinke, YHC’s plan was unceremoniously compared to a certain shirts v skins weinke that no one wanted to remember but we’re all subjected to anyways. kind of like that thanksgiving where your uncle said those uncomfortable things at the table that made your cousin run into the bathroom and cry. it was awkward and no one wanted to talk about it, but they did anyway for the next 10 thanksgivings. yeah, it was like that.
speaking of uncomfortable things, Joker got a little handsy in the Crunch parking lot. apparently the inseam on Hopper’s shorts was too high or maybe too low either way the city government employee had to check for a code violation.
in global realignment news, welcome to Deep Dish and Jet Fuel, two pax that now identify as runners. apparently the Bah Hah-bah half marathon is sold out now that these two former-bootcampers and hecklers of runners everywhere have decided that running is still over-rated.
Geraldo must have taken my dose of the Q-juice this AM, he was running neck and neck with Turkey Leg on the way to smokerise.
Ductwork reminded YHC that we have a double-down Ville to Ville planning meeting tonight. 5 miles in Matthews with the Social House after for discussions of all things V2V. YHC is looking forward to the better weather, less car exhaust, and reduced shadiness (because we’ll be drinking in an actual bar not a parking lot) than Ghost Runner. But still looking forward to Ghost Runner starting back in May.
Retread, Benny and YHC were grinding it out as usual. Steady paces.
MARY: as some point someone was on the ground. maybe that was an attempt at mary or maybe that was someone slowing dying
ANNOUNCEMENTS: BRR, holiday party, half marathons
COT: YHC gave Ductwork the day off and lead the takeout

Man’s Best Friend

Date: 2025-03-04 AO: falcon-crest Q: Bootlegger PAX: MARTA, Grits, puddin_pop, Bootlegger FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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