Coburn Hill Repeats
Date: 2025-07-29 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Alf, Benny, lex_luthor, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 5 Benny writing this slack blast on behalf of our Q Astro (Kyle Kirchhoff) WARMUP: After a veteran disclaimer given by Astro who swapped dates with Christmas for dealing with a sick M off we wet with lots of grunts towards Coburn(particularly by Benny and Alf saying that taking 51 to Coburn is easier then doing Raintree). Couple breaks were given to collect the six with merkins and planks along the way to the intersection of Brownes Pond Lane and Coburn after a 1.85 warm up. THE THANG: Pretty simple up the halfpipe to first stop sign on Coburn, run all the way back to the stop sign on Brownes Pond. Rinse and repeat till 5:55. Most Pax got 2-3 rounds in, after input from the pax we took 51 back to launch with time for many to do pro’s mile loops at the end. Some stretching at the end before Astro called time at 6:15. MARY: none ANNOUNCEMENTS: Great to see turkey_leg and lex_luthor back in the fold at FT, Horsey Half this weekend. See slack for details. COT: Astro with the takeout.
FNGs and Feline Handlers
Date: 2025-07-29 AO: the-rock Q: poptart PAX: geraldo, Alf, Runstopper, Snuka, Mr. Magoo, O’Tannenbaum, Limey, Turner, Hooch FNGs: 2 Turner, Hooch COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Bringing the heat
Date: 2025-07-28 AO: firestarter Q: madison PAX: kirby, madison, Hawkeye, Odd Job, wildturkey FNGs: None COUNT: 5 WARMUP: Mosey to the alley stopping at each streetlight for a warmup exercise/COP SSH x 20 IW x 15 LSS x 20 Moroccan Night Club x 20 Runners Stretch THE THANG: Head over to the cinder blocks for called exercises with a recovery run of approx 50yds out & back O/H press x 20 Front shoulder raise x 20 Pull Overs x 20 Lunges x 10 each leg RDL x 10 each leg Calf Raise x 20 (sets of toes pointed straight ahead / in / out) Standing Russian Twist x 10 each side Bench press x 30 Louganis x 10 Return blocks & mosey to stairs by yoga studio 2 sets of supine pull-ups x 10 reps Return to launch for 2 min of light stretching MARY: yep ANNOUNCEMENTS: Horsey fundraiser COT: prayers for Friends & family experiencing health challenges (apologies for not remembering names)
My legs hate me
Date: 2025-07-28 AO: swole Q: voodoo PAX: Unplugged, Fotomat, flipper, Floyd, Toto, Uncle Leo, voodoo, ickey_shuffle FNGs: None COUNT: 8 It was already soupy when I pulled into Calvary this morning. Unplugged and Uncle Leo were doing their broga exercises. I sat in my car as long as I could, delaying the inevitable onslaught of humidity. 5 other pax pulled in (with Flipper coming in at about 5:31am).
WARMUP: – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Prying squats x 2
THE THANG: – The main event from today’s workout was 20:00 EMOM of the Armor Building Complex (Double Clean x 2, Double Press x 1, Double Front Squat x 3). Everyone was told to challenge themselves given the low rep count and rest (although the rest was insufficient toward the end). – Double static holds – :20 overhead/:20 racked/:20 farmer (with shrugs) x 2 rounds – 5 x reverse lunges per side (suitcase the weight), 5 x double bell deadlift, 10 x heavy 2-handed swings x 3 rounds
MARY: 1:00 elbow plank and 1:00 glute bridge
ANNOUNCEMENTS: Horsey Half Marathon/Ruckathon will be on 8/2 at 0600. Come on out and put in some horribly hilly miles. Dads’ Camp will be 8/15-8/17 at Camp Thunderbird.
COT: Unplugged took us out in COT.
WARMUP: – SSH x 20 IC – 5 swings per side – IW x 15 IC – 5 high pulls per side – Sharon Towers x 10 IC – 5 cleans per side – Prying squats x 2
THE THANG: – The main event from today’s workout was 20:00 EMOM of the Armor Building Complex (Double Clean x 2, Double Press x 1, Double Front Squat x 3). Everyone was told to challenge themselves given the low rep count and rest (although the rest was insufficient toward the end). – Double static holds – :20 overhead/:20 racked/:20 farmer (with shrugs) x 2 rounds – 5 x reverse lunges per side (suitcase the weight), 5 x double bell deadlift, 10 x heavy 2-handed swings x 3 rounds
MARY: 1:00 elbow plank and 1:00 glute bridge
ANNOUNCEMENTS: Horsey Half Marathon/Ruckathon will be on 8/2 at 0600. Come on out and put in some horribly hilly miles. Dads’ Camp will be 8/15-8/17 at Camp Thunderbird.
COT: Unplugged took us out in COT.
Dragons and Humidity
Date: 2025-07-28 AO: base-camp Q: Point Break PAX: Dora, Smash, Mr. Magoo, O’Tannenbaum, geraldo, Limey FNGs: None COUNT: 7 The Thang
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.
A Horse, Of Course
Date: 2025-07-28 AO: chubby-hubby Q: Orange Whip PAX: Orange Whip, turkey_leg, Spammer, Mr Brady FNGs: None COUNT: 3 The flattest workout on earth has become the hilliest as the majority of men are now running Horsey.
Turkey, Spammer and YHC hit the hills and Mr Brady (and possibly others) ran the flats.
Spammer got extra miles and started at 4:45 :flushed:
TL is coming back from a dangerous infection but was still rolling hard.
Horsey 1/2 this weekend.
Turkey, Spammer and YHC hit the hills and Mr Brady (and possibly others) ran the flats.
Spammer got extra miles and started at 4:45 :flushed:
TL is coming back from a dangerous infection but was still rolling hard.
Horsey 1/2 this weekend.
Solo Blakovery
Date: 2025-07-28 AO: blakovery Q: Kielbasa PAX: Kielbasa FNGs: None COUNT: 1 WARMUP: step out of car into sauna THE THANG: heavy sweat drop for easy miles
By the Numbers Beatdown…
Date: 2025-07-26 AO: olympus Q: Krzyzewski PAX: flipper, Floyd, MARTA, Wabbit, ickey_shuffle, voodoo FNGs: None COUNT: 7 Although not “cool” by any normal definition, this morning greeted the pax at least at the lower end of today’s temperature range before we ramp towards triple digits later today. The pax embraced the relatively inviting temps and jumped into the copious rounds of snatches, merkins, and presses with reckless abandon. A welcomed (unwelcomed?) change up of squats, cleans, (more presses!), and carries rounded out the day. Overall, a solid, if not somewhat formulaic, pump as July draws to a close. Great to see Floyd and Ickey back out today. Still no clue how Voodoo and Flipper put in 10,000 strides of cardio before this, but best of luck to them at the Horsey next weekend. Always a pleasure to have the varied mumblechatter by two of the greats, Wabbit and MARTA, to keep things lively. Always appreciate everyone’s posting in the early part of the weekend. T-claps to Voodoo for guessing the dumb musical theme today. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Snatches and Optional Merkins EMOM (18 min.) – Snatches (5x on one side) and optional merkins 2) Press & Press & Press (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) 3) Moving Target Complex (4 sets) – Heavy swings (10x) – Front squats (1x e/s) – Goblet chest press (1x) – Cleans (1x e/s) – The 10x progresses to the subsequent exercise each set and the former reduces to 1x or 1x e/s 4) Carries! Various racked and waiter carries. Voodoo suggested shrugs, but alas, we ran out of time MARY: YHC needs to embrace Mary more often, but dear friends, there was too much work to do today ANNOUNCEMENTS: – :horse: Horsey half marathon and ruck is on 8/2 (see Slack for details) – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Slack for details) – :drop_of_blood: Next Blood Drive (10/3) (keep an eye out for forthcoming details – :pray: Continued prayers for The Worm as he continues his treatment – we’re thinking of you and your family, brother – :books: Meditation for the weekend: “praxeis koinonikas apodidonai” – to render works held in common. Great things are accomplished in community with our brothers. Whether it’s a larger project or something as simple as posting to a workout, you can find purpose in community. It’s hard to do anything great without help and we’re here for each other COT: YHC took out the joint groups in COT
Oldenburg
Date: 2025-07-26 AO: chicken-run Q: bratwurst PAX: kirby, madison, Rob Rosenthal – Drive By, HazMat, das_boot, soft_pretzel, Cliffhanger (F3 Waxhaw), kid_rock, transporter, Chopper, Woodson 2.0, wingman, Franky, Flip Phone, Fugitive, Fester FNGs: None COUNT: 17 Big turnout with several Waxhaw PAX joining.
Felt like every feels like degree of 90. Even with mostly shade.
Why do I have to know the “real name” to tag PAX wingman? Something is broken on Android Slack client.
Felt like every feels like degree of 90. Even with mostly shade.
Why do I have to know the “real name” to tag PAX wingman? Something is broken on Android Slack client.
Bag of Tricks
Date: 2025-07-26 AO: davinci Q: C3P0 PAX: C3P0 FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
