Buzz Worthy
Date: 2025-09-04 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, gullah, sledge, lois, beaver, Mounds FNGs: None COUNT: 7 WARMUP: Travel to the end of the parking for for 20xSSH, 20xIW, 10xGood Morning Nashville THE THANG: Card Game The rules: Each Pax draws a card. If you pull A-5 => 5 reps, 6-10 => 10 reps, J,Q,K => 15 reps. One called exercise per round, repeat with new card until all the cards have been gone through. Round 1: Merkins Round 2: Wall Dips Round 3: Sit ups Round 4: Squats
Pax were given a trivia question to start the workout and a successful answer to the question would change all the reps to 5 for the remainder of the workout if the group got the answer right. One group guess / round.
The Question was: What is the name of the Charlotte Hornets head coach’s Wi-Fi network? Clues were given between each round to help the Pax get there. 1. It’s three words. 2. If you know anything about the coach, you are 1/3 the way there. 3. It’s Buzz-Worthy. 4. It’s a pun.
What do you think the answer is?
MARY: Finished off our time with OYO LBCs ANNOUNCEMENTS: I guess there is a running thing this weekend in the NC mountains so only 1 spartan was present. Gazette COT: Spammer
Pax were given a trivia question to start the workout and a successful answer to the question would change all the reps to 5 for the remainder of the workout if the group got the answer right. One group guess / round.
The Question was: What is the name of the Charlotte Hornets head coach’s Wi-Fi network? Clues were given between each round to help the Pax get there. 1. It’s three words. 2. If you know anything about the coach, you are 1/3 the way there. 3. It’s Buzz-Worthy. 4. It’s a pun.
What do you think the answer is?
MARY: Finished off our time with OYO LBCs ANNOUNCEMENTS: I guess there is a running thing this weekend in the NC mountains so only 1 spartan was present. Gazette COT: Spammer
Brought to you by Gemini
Date: 2025-09-02 AO: skunk-works Q: Mountain Momma PAX: lois, smokey, Header FNGs: None COUNT: 4 I used AI to help craft the playlist and the beatsown
WARMUP: THE THANG: AI assisted design with a focus on chest and back
KB Swing & Merkin Superset 30 seconds: Two-Handed Kettlebell Swings 30 seconds: Merkins Rest: 15 seconds Repeat: This sequence 2 more times (total 3 rounds).
KB Goblet Squat & Push-up/Row Complex 10 reps: Kettlebell Goblet Squats 5 reps: Merkins 5 reps (each side): Kettlebell Renegade Rows Rest: 30 seconds Repeat: This entire complex 3 times.
HIIT 20 seconds: Kettlebell Swings 10 seconds: Rest X2 20 seconds: Kerkins (alternating) 10 seconds: Rest X2 20 seconds: Kettlebell Rows (alternating) 10 seconds: Rest X2 Repeat: This entire sequence 2 more times.
Chest & Back Blast 10 reps: Merkins 10 reps (each side): Kettlebell cleans 10 reps (each side): Kettlebell High Pulls Rest: 45 seconds Repeat: This sequence 2 times.
Kettlebell Carries 1 minute: Kettlebell Farmer’s Carry (30 seconds each hand)
KB cleans & Push-up HIIT 30 seconds: Kettlebell cleans (max reps) 30 seconds: Push-ups (max reps) Rest: 30 seconds Repeat: 2 more times (total 3 rounds).
Whew!! MARY: around the horn with a a few called exercises ANNOUNCEMENTS: Na COT: for the Lord to open the door for Lois’s next work opportunity
WARMUP: THE THANG: AI assisted design with a focus on chest and back
KB Swing & Merkin Superset 30 seconds: Two-Handed Kettlebell Swings 30 seconds: Merkins Rest: 15 seconds Repeat: This sequence 2 more times (total 3 rounds).
KB Goblet Squat & Push-up/Row Complex 10 reps: Kettlebell Goblet Squats 5 reps: Merkins 5 reps (each side): Kettlebell Renegade Rows Rest: 30 seconds Repeat: This entire complex 3 times.
HIIT 20 seconds: Kettlebell Swings 10 seconds: Rest X2 20 seconds: Kerkins (alternating) 10 seconds: Rest X2 20 seconds: Kettlebell Rows (alternating) 10 seconds: Rest X2 Repeat: This entire sequence 2 more times.
Chest & Back Blast 10 reps: Merkins 10 reps (each side): Kettlebell cleans 10 reps (each side): Kettlebell High Pulls Rest: 45 seconds Repeat: This sequence 2 times.
Kettlebell Carries 1 minute: Kettlebell Farmer’s Carry (30 seconds each hand)
KB cleans & Push-up HIIT 30 seconds: Kettlebell cleans (max reps) 30 seconds: Push-ups (max reps) Rest: 30 seconds Repeat: 2 more times (total 3 rounds).
Whew!! MARY: around the horn with a a few called exercises ANNOUNCEMENTS: Na COT: for the Lord to open the door for Lois’s next work opportunity
Providence Rd
Date: 2025-09-04 AO: run Q: frasier PAX: bunker, citgo, frasier, gumbo, Hippie, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Went places, did stuff
Date: 2025-09-04 AO: shield Q: Bombay PAX: Cooter2, tagalong, shrinkwrap, Pilgrim FNGs: None COUNT: 5 WARMUP: Yes THE THANG: YHC took site Q duties and called some audibles for this one. Four corner exercises on an especially dark middle school track (shooting star sighting may have happened), some push/pull at the playground and rock pile arm circuits. MARY: Gave the obliques some love. Hockey exercises? ANNOUNCEMENTS: There’s apparently many runs you can sign up for on Nov. 1. Go get some. COT: YHC took us out
3 yrs of kbs and I can’t design a workout
Date: 2025-09-03 AO: meathead Q: MARTA PAX: flipper, Unplugged, Uncle Leo, F3 Elsa FNGs: None COUNT: 5 MUMBLECHATTER: Fake fall has arrived andnit was an enjoyable morning to lift some metal and critique some playlist selections. The PAX had a hard time with the theme with flipper mistaking the intro to STP with Alien ant farm and Unplugged apparently missed the Romones in his youth. Irish punk and metalica made it in the list but no offspring this am. Light discussion on whether Bono, flogging Molly, or dropkick Murphys best represent Irish punk rock.
The workout was heavy on the cardio and not on the doubles. No abcs, presses, or snatches were on the menu but it was clear a new spreadsheet or program is needed.
Coffee and fellowship after though uncle Leo tried and Irish exit to no avail.
WARMUP: Ssh x 15 Swings X 10 Iw x 15 Around the world x 7 E/S Sharon towers x10 Swings x10 Prying squat
The THANG: 25 x heavy swings 10 merkins 6 x lawnmowers e/s X4
8 squats Carry two trees 8 squats Carry back X 4
Pelosi Ladder and moment of silence
10x 2 handed rows 6 back lunges each side 5 merkins X4
Waiter carry x2 Suitcase carrys x2
MARY: none Announcements Blood drive October 3rd COT: Western North Carolina Yhc takes the PAX out
The workout was heavy on the cardio and not on the doubles. No abcs, presses, or snatches were on the menu but it was clear a new spreadsheet or program is needed.
Coffee and fellowship after though uncle Leo tried and Irish exit to no avail.
WARMUP: Ssh x 15 Swings X 10 Iw x 15 Around the world x 7 E/S Sharon towers x10 Swings x10 Prying squat
The THANG: 25 x heavy swings 10 merkins 6 x lawnmowers e/s X4
8 squats Carry two trees 8 squats Carry back X 4
Pelosi Ladder and moment of silence
10x 2 handed rows 6 back lunges each side 5 merkins X4
Waiter carry x2 Suitcase carrys x2
MARY: none Announcements Blood drive October 3rd COT: Western North Carolina Yhc takes the PAX out
2 for 2
Date: 2025-09-03 AO: sacs Q: wildturkey PAX: geraldo FNGs: None COUNT: 2 Completed 2 Hero WODs with time for a short stroll.
To Hill and Back
Date: 2025-09-03 AO: the-maul Q: Hawkeye PAX: patent_pending, Adobe, Melons, super trooper, ToeJam FNGs: None COUNT: 6 WARMUP: ring around the island THE THANG: four corners with Hill climb, Burpee‘s, plank, jacks, jump, lunges, LBC’s, walking Merkins. Back of the theater – air presses, donkey kicks, balls to the wall and more hill climbs MARY: PAX choice ANNOUNCEMENTS: COT: great work, everybody
Swifties – Partners in Crime
Date: 2025-09-02 AO: swift Q: midriff PAX: bratwurst, fire_hazard, citgo, frasier, Gump, gumbo, kirby, madison, tagalong, Brisket FNGs: None COUNT: 11 Plenty of love in the air this morning with 90-sec grinders up & down Lower & Upper Ave and some good ol’ fashioned Catch Me If You Cans.
• FOTP: Frasier, Tagalong, Brisket, Gumbo, Fire Hazard • MOTP: YHC + Gump holding steady • ROTP: Kirby + Madison keeping it honest • Pacer Extraordinaire: Bratwurst • Everywhere All at Once: Citgo, last seen still circling the Corporate Park 🌀
Legs are smoked, hearts are full. September Swift is off and running.
And we are also happy with the troubles we have. Why are we happy with troubles? Because we know that these troubles make us more patient. 4 And this patience is proof that we are strong. And this proof gives us hope.5 And this hope will never disappoint us. We know this because God has poured out his love to fill our hearts through the Holy Spirit he gave us.- Romans 5:3-5
• FOTP: Frasier, Tagalong, Brisket, Gumbo, Fire Hazard • MOTP: YHC + Gump holding steady • ROTP: Kirby + Madison keeping it honest • Pacer Extraordinaire: Bratwurst • Everywhere All at Once: Citgo, last seen still circling the Corporate Park 🌀
Legs are smoked, hearts are full. September Swift is off and running.
And we are also happy with the troubles we have. Why are we happy with troubles? Because we know that these troubles make us more patient. 4 And this patience is proof that we are strong. And this proof gives us hope.5 And this hope will never disappoint us. We know this because God has poured out his love to fill our hearts through the Holy Spirit he gave us.- Romans 5:3-5
The Rock 8/30
Date: 2025-08-30 AO: the-rock Q: Tuna PAX: geraldo, O’Tannenbaum, Alf, Mr. Magoo, Tuna, Limey FNGs: None COUNT: 6 Ran 3.2 miles:
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
Man Down
Date: 2025-09-02 AO: bagpipe Q: lex_luthor PAX: taggart, Blue Tent, Hawkeye, wildturkey FNGs: None COUNT: 5 WARMUP: Jog to the lake (you know the one) THE THANG: Workout was pain stations around the lake -Box Jumps -Dips -Pullups -Turkish Getups -Single Leg Squats We got through almost three full legs and then the boys started dropping like flies. We lost Blue Tent to a sprained ankle (get better soon) and taggart had to get to new job (good luck at the new gig) That left Hawkeye and wildturkey for some Mary MARY: Flutter, American Hammer, WWII situps Great to see you boys this AM