A Ladder to Success
DATE: 2023-06-29 AO: Star Q: Markup PAX: Chris Diamond/ Ricky Bobby, Sparkles, Ground Up, Plank, Stickshift FNGs: None COUNT: 6 WARMUP: SSH, IST, ATT, Windmill, Squats x10 THE THANG: Ladder – Merkins a bottom, LBC at top Copperhead Squats x10 Ladder – Diamond Merkins at bottom, Heel touches at top Copperhead Squats x10 Mosey to […]
Rack and Stack
DATE: 2023-06-27 AO: Mount Q: Ashley Hightower – Doughboy PAX: Biscuits (comz), Nimon Badgley (Doc), Sinkhole, Aaron Slutsky – Arby’s, Short Sale, HAS BEEN, Ashley Hightower – Doughboy FNGs: Red Eye COUNT: 8 WARMUP: 8 ct Motivators, Arm Circles (both ways), Overhead Claps, Imperial Storm Troopers, stretching THE THANG: Core Work – 10 ct Flutter […]
Figure 8 at the Mount
DATE: 2023-06-29 AO: Mount Q: Biscuits (comz) PAX: Nimon Badgley (Doc), Sinkhole, HAS BEEN, Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy, Patti Mayo FNGs: Red Eye COUNT: 8 WARMUP: 29 SSH’s IC 10 LAC’s IC 10 RAC’s IC 10 Humpies IC 3 GM’s OYO THE THANG: Placed 9 stations around VIP and Walgreens: 4 […]
Stuck in your head: A Gump Tragic Workout
DATE: 2023-06-29 AO: Station Q: Gump Got Gumption PAX: Rosie, Gump Got Gumption, Thin Mint, HayHay, Lynn Starnes-Delivery, jeff allen- o’douls FNGs: None COUNT: 6 WARMUP: when word got out that Centerfold was “unable to perform” TWSS – Yo Boy hatched 🐣 a plan to base a whole beatdown around 10 or so annoyingly GOOD […]
Parking Lot Bear Crawls
DATE: 2023-06-15 AO: Mount Q: Nimon Badgley (Doc) PAX: Reading Rainbow, Sinkhole, Patti Mayo, Biscuits (comz), HAS BEEN, Ashley Hightower – Doughboy, Aaron Slutsky – Arby’s FNGs: Red Eye COUNT: 9 WARMUP: Side straddle hops, forward and reverse arm circles IC 12x THE THANG: 10 minutes AMRAP – 10 merkins, bear crawl parking lot, 10 […]
Four ALARMS with Heavy Blocks
DATE: 2023-06-26 AO: Steeple Q: Aaron Slutsky – Arby’s PAX: Katniss, Biscuits (comz), Ashley Hightower – Doughboy, Aaron Slutsky – Arby’s FNGs: Yogi COUNT: 5 PRE-RUN: 3ish miles in Hildebran WARMUP: SSH, Arm Circles , Humpies, Storm Troopers THE THANG: we did ALARMS A:arms L:legs A:abs R:run M:merkins Four stations were setup. Three around the […]
No runners????
DATE: 2023-06-07 AO: Organ-Grinder Q: Ashley Hightower – Doughboy PAX: Ashley Hightower – Doughboy, Creamsicle, Happy Trees, Miss Kitty, Pipeline FNGs: Cropduster COUNT: 6 WARMUP: nope THE THANG: had planned to run but no runners showed so led the PAX for 3 miles around Hickory. MARY: not today ANNOUNCEMENTS: COT: Gratitude. Start every morning by […]
Beaker’s Q
DATE: 2023-06-24 AO: Whipping-Stick Q: Beaker PAX: cousin Eddie, Flamer, Ashley Hightower – Doughboy, Plank, Creamsicle, Beaker, Bum-Gun, Stickshift, Keith Williams – Publix FNGs: Bug, Half Nut, Billie Jean COUNT: 12 WARMUP: normal things THE THANG: Tour of Whipping Stick and the honey hole MARY: Asheville Abs ANNOUNCEMENTS: July 4th convergence and Parade of Horribles […]
Hildebran miles
DATE: 2023-06-23 AO: Alcatraz Q: Aaron Slutsky – Arby’s PAX: Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy FNGs: None COUNT: 2 WARMUP: nope THE THANG: 4+ miles MARY: ANNOUNCEMENTS: COT:
EMOM’s
DATE: 2023-06-20 AO: Mount Q: Reading Rainbow PAX: Ashley Hightower – Doughboy, Aaron Slutsky – Arby’s, Biscuits (comz), HAS BEEN, Nimon Badgley (Doc), Reading Rainbow, Short Sale FNGs: Red Eye COUNT: 8 WARMUP: the usual THE THANG: Asheville Abs followed by EMOM the rest of the workout with 40 dips, 40 SSH, 10 merkins to […]