• When: 2019-02-10
  • QIC: Quisenberry
  • The PAX: Whisper, Canseco, FastCasual, WeekendSpecial, NatureBoy, Netflix, Boo, Pearl, Wapner, Booster, Socrates, SippyCup, Quisenberry

Hills and Swings at Tread

13 pax posted for some Sunday work.

Conditions: 30s and breezy

The Thang:


  • Depart the parking lot on the side exit near Whiteford
  • Right down Saluda Spring Road and back up
  • Right on the Access Road
  • Right on Whiteford Way
  • Left into and make the loop
  • Right on Whiteford Way
  • Left onto the Access Road and back to the start

1.7 miles

Kettlebell: every exercise will be followed by 10 KB swings OYO (except for the one set we tried IC. It was bad.)

  • Goblet Squats x10 OYO
  • BBSU+Press x10 OYO
  • Curls4DaGurls x10 OYO
  • One armed shoulder press x5 each arm OYO
  • Weedeaters x10 each arm
  • BigShows x5 each side
  • Overhead Pullovers x5 IC
  • Flutter Kicks with KB extended x10 IC
  • Tricep Extension x10 OYO
  • Straight Leg Deadlift x10 OYO
  • Teapot x10 each side OYO
  • Uprights Rows x5 IC
  • Elf in the Shelf x10 IC
  • Tay-palms AMRAP – 1 minute
  • Boat-Canoe OMC
  • 5 minutes of Gumby lead by Booster



  • 2/16 – Dam to Dam
  • 3/2 – 5 year Annivergence
  • 3/22-23 – P200
  • 4/8-4/19 – 2019 Gauntlet (Finishes with Cross Ruck)


  • Wap – FiL
  • Praise – Will Young


James 1:2-4:

2Consider it all joy, my brethren, when you encounter various trials, 3knowing that the testing of your faith produces endurance. 4And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.

How do we go about life when things don’t go they way we want or expect? A lot of Good Wisdom was shared at Coffeeteria this am.