Friday=RuckDay
DATE: 2023-01-27 AO: Rucknroll Q: Plank PAX: Markup, Feeny, Ferdinand, APPleSauce, Belding FNGs: None COUNT: 6 WARMUP: 0515, Let’s Go THE THANG: Lately Ruck N Roll has been getting into a pretty good pace groove. today 3.54 miles in 1 hour, not too shaby. my.goal is to hit 4 miles per hour. gonna happen MARY: […]
Running around Valdese
DATE: 2023-01-27 AO: Alcatraz Q: Patti Mayo PAX: Ashley Hightower – Doughboy, Katniss FNGs: Yogi COUNT: 4 WARMUP: nope, too cold THE THANG: 5 miles around Valdese MARY: nope ANNOUNCEMENTS: Mortimer COT: prayed for Daphne (co worker with cancer) and baby Winston.
Do burpees to stay warm
DATE: 2023-01-26 AO: Expresso Q: Ferdinand PAX: Tooth Fairy, Lil Sweet, Ferdinand FNGs: None COUNT: 3 WARMUP: pre-burpee THE THANG: Merk/Squat Jump hill ladder and upper body shredder — descending count pull-up circuit. Tank top at the beach material. MARY: LBC, BC, BB, AA ANNOUNCEMENTS: Bingo, Burpee, COT: Don’t be afraid! Do it!
The Year of the GOAT 2023
DATE: 2023-01-26 AO: Station Q: Stovepipe PAX: Gump Got Gumption, jeff allen- o’douls, Chad Bolick-Diamond Dave, Pony, Stovepipe, Jake Brake, Lynn Starnes-Delivery, Misfire, HayHay, Gasman FNGs: None COUNT: 10 WARMUP: (G)round Touching Squats (23) (O)verhead Press (23) (A)lternating Toe Touch (23) (T)winkle Toes (23) Counterama Plank Merkins (100) THE THANG: Mosey around the Big City […]
Babyface Returns
DATE: 2023-01-26 AO: Prisonbreak Q: Babyface PAX: PBR, Friar, Bismarck – Todd Van Osdol, Hanger FNGs: None COUNT: 5 WARMUP: Standard stuff….just trying to get warm on a chilly morning! THE THANG: RAM around Lenoir. Almost 3 miles of running with a stop every half mile or so to complete a Ring of Fire. There […]
Make it up as you go
DATE: 2023-01-26 AO: Hurler Q: Banjo PAX: Banjo, Bogey, Creamsicle, DeuceF3, KLEENEX, Lynn Crump (Taterhole), Twig FNGs: Untagged: Poodle, Assid COUNT: 9 WARMUP: SSH, Humpys, ATT, windmills THE THANG: Bear crawls and ascending Merkins Spoke: Merkins in the middle with Carolina dry docks, dips, rock n moroccan’s, overhesd clap. Lunge walks with 10 copperhead squats […]
Sure Belding, modify as needed
DATE: 2023-01-26 AO: Star Q: Medball (Nan’tan) PAX: Belding, Sparkles, Markup, Chris Diamond/ Ricky Bobby FNGs: Stick Shift COUNT: 6 WARMUP: 2 burpees, 5 GT squats, 4 burpees, Hillbillies IC, 6 burpees, agitators IC, 8 burpees, Michael Phelps IC, 10 burpees THE THANG: EMOM (2 rnds + mosey x 3) 10 merkins 8 grinders 6 […]
Eh…lets go this way…
DATE: 2023-01-25 AO: Arrow Q: Lil Sweet PAX: Caboose, Phlegm, Will Clark – CrossStitch, Lil Sweet, Will ‘Powder’ Faulkner, Cheezwiz, Fuse, HBC, Squints, Flamer FNGs: none COUNT: 10 WARMUP: Hit start THE THANG: lil bit of NW an Frye/oakwood. MARY: darn hills ANNOUNCEMENTS: its raining COT: YOU KNOW HIM, GO GET .HIM
Voltage but no bulbs
DATE: 2023-01-25 AO: Stargate Q: PAXminer PAX: Bismarck – Todd Van Osdol, RX james robertson FNGs: Voltage COUNT: 3 WARMUP: Stay dry THE THANG: Run and then run some more for over 5 MARY: Was yelling at herself by the Broyhill park ANNOUNCEMENTS: 10 year anniversary Charleston in March I believe COT: Excuses today makes […]
Rain, Rain, Rain
DATE: 2023-01-25 AO: Showtime Q: Chad Bolick-Diamond Dave PAX: AfterMarket, Medball (Nan’tan), Stovepipe, Gasman FNGs: NoneLabstah, Bunion, Garth COUNT: 8 WARMUP: Nope THE THANG: Some rucked and one ran MARY: I knew her once. ANNOUNCEMENTS: Qsource, Mortimer COT: The words that you use matter!