The Breakdown: Straight Outta the Gloom
Date: 2025-09-18 AO: the-phoenix Q: wildturkey PAX: Roulette, taggart, teddyf3 FNGs: None COUNT: 4 Yo, check the rhyme, it’s time for the backblast, word is bond! This morning, the F3 crew dropped the beat on a Hero WOD, and the soundtrack was straight-up 90s hip-hop. From the East Coast to the West, we were feelin’ the vibe and gettin’ that work.
The Breakdown: Straight Outta the Gloom Cash-In: 1,000 Meter Run We started this thang like a ‘Tribe Called Quest,’ on a ‘Midnight Marauders’ mission. Legs were movin’ to the rhythm of the street, pumpin’ a ‘Scenario’ of determination. No ‘Buggin’ Out,’ just a steady pace to get the blood flowing. The air was crisp, and the mood was set, like we were ‘Ready to Die’ for the cause. Hero WOD: ‘Paz’ – Dedicated to 1st Lt. Paz Eliyahu This wasn’t about ‘Gettin’ Jiggy wit It.’ This was real. A tribute to a hero who made the ultimate sacrifice. We paid our respects with 22 minutes of pure grit.
– 23 Air Squats: – 7 Burpees. – 14 Push-Ups
22 minutes straight, a ‘Nuthin’ but a ‘G’ Thang’ of endurance and respect. Cash-Out: 1,000 Meter Run
After the main event, we hit the hill. Ten minutes of loops, mixed with ‘Insane in the Brain’ mountain climbers and plank jacks. The struggle was real, but the payoff was worth it.
“Mary”- J. Blige – 20 Glute Bridges, Flutter Kicks, Rosalitas, Hello Dolly: – 1 Minute Plank
Word up.
The Breakdown: Straight Outta the Gloom Cash-In: 1,000 Meter Run We started this thang like a ‘Tribe Called Quest,’ on a ‘Midnight Marauders’ mission. Legs were movin’ to the rhythm of the street, pumpin’ a ‘Scenario’ of determination. No ‘Buggin’ Out,’ just a steady pace to get the blood flowing. The air was crisp, and the mood was set, like we were ‘Ready to Die’ for the cause. Hero WOD: ‘Paz’ – Dedicated to 1st Lt. Paz Eliyahu This wasn’t about ‘Gettin’ Jiggy wit It.’ This was real. A tribute to a hero who made the ultimate sacrifice. We paid our respects with 22 minutes of pure grit.
– 23 Air Squats: – 7 Burpees. – 14 Push-Ups
22 minutes straight, a ‘Nuthin’ but a ‘G’ Thang’ of endurance and respect. Cash-Out: 1,000 Meter Run
After the main event, we hit the hill. Ten minutes of loops, mixed with ‘Insane in the Brain’ mountain climbers and plank jacks. The struggle was real, but the payoff was worth it.
“Mary”- J. Blige – 20 Glute Bridges, Flutter Kicks, Rosalitas, Hello Dolly: – 1 Minute Plank
Word up.
Flat is fun
Date: 2025-09-18 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), gumbo, bunker, Gold Digger, Dosey Doe, fleetwood, frasier, flipper, Mistake, retread, citgo FNGs: None COUNT: 11 WARMUP: 3 for a nice warmup yog THE THANG: nice morning for a greenway. Early starters Gumbo and DoseyDoe found us by COT. ANNOUNCEMENTS: Terror Trails registration, Midriffs 5k and Kickball extravaganza, blood drive. Good luck to Gumbo on his Appalachian trail run in a couple weeks, Hay is in the barn! COT: Astro took us out
4X4
Date: 2025-09-17 AO: meathead Q: Unplugged PAX: Toto, Uncle Leo, Soul Glo, Pepsi, high_tide FNGs: None COUNT: 6 Wonderful Weather Wednesday at meathead. Great day for day 2 of the Norwegian 4×4 program. Uncle Leo suggested to renaming the spreadsheet. A few I remember: -Lilly Hammer -Viking Valhalla -Bells of Berserk etc….
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
Pain Train to the Maul
Date: 2025-09-17 AO: the-maul Q: Palmolive PAX: Hawkeye, super trooper, teddyf3, Adobe, Smash FNGs: None COUNT: 6 Great to be back out in the gloom…I haven’t posted in weeks/months, and it’s nice seeing familiar and new faces. :tclap: to Adobe and Smash for getting out to post again. It’s a habit once you can make it one!
WARMUP: SSH, Moroccan night clubs, runners stretch, mountain climbers.
THE THANG: See the attached pic. 10 round ladder (so round 10 was exercises 1-10) that took us to finish about half the bonus burpees. Nice work men!
MARY: Yup
ANNOUNCEMENTS: None
COT: I took us out
WARMUP: SSH, Moroccan night clubs, runners stretch, mountain climbers.
THE THANG: See the attached pic. 10 round ladder (so round 10 was exercises 1-10) that took us to finish about half the bonus burpees. Nice work men!
MARY: Yup
ANNOUNCEMENTS: None
COT: I took us out
Plantar Fascitis
Date: 2025-09-17 AO: wamrap Q: mcgee PAX: mcgee, Alf, Ledbetter, Benny, Mile High, O’Tannenbaum FNGs: None COUNT: 6 McGee lead a “Plantar Friendly” workout that brought pain on all other body parts. Legs are Jelly and Mary was part of the regular workout. Weather was great. If you weren’t there you missed out.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Plantar Fascitis
Date: 2025-09-17 AO: wamrap Q: mcgee PAX: mcgee, Alf, Ledbetter, Benny, Mile High, O’Tannenbaum FNGs: None COUNT: 6 McGee lead a “Plantar Friendly” workout that brought pain on all other body parts. Legs are Jelly and Mary was part of the regular workout. Weather was great. If you weren’t there you missed out.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
9/16 Falcons Crest
Date: 2025-09-16 AO: falcon-crest Q: Tuna PAX: jet_fuel, deep_dish, marge, puddin_pop, Snuka, Tuna, ChickenWing, Melons, Slingshot FNGs: None COUNT: 9 Ran 2.6 miles
Start: 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Jacob’s ladder: merkins & jump squats
Run to top of hill: lunges, Carolina dry docks, merkins, heels to heaven
Church: partner rock work & run
Finish at launch with countdown 5-1 merkins and mountain climbers and Mary
ANNOUNCEMENTS: 10/3 Blood drive in Candlewyck COT: Soto
Start: 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Jacob’s ladder: merkins & jump squats
Run to top of hill: lunges, Carolina dry docks, merkins, heels to heaven
Church: partner rock work & run
Finish at launch with countdown 5-1 merkins and mountain climbers and Mary
ANNOUNCEMENTS: 10/3 Blood drive in Candlewyck COT: Soto
IPC week 2
Date: 2025-09-17 AO: sacs Q: Cheese Curd PAX: wildturkey, geraldo, Roulette, Dora FNGs: None COUNT: 5 WARMUP: just the set up for distance and walk to track THE THANG: see the pretty graphic attached MARY: none ANNOUNCEMENTS: blood drive COT: thanks Roulette for taking us out. wildturkey rucked the entire thing and almost finished geraldo notified as necessary Dora was just happy to get out and rucked most of the am Roulette and YHC finished the WOD
They say that the classics never go out of style, but… they do, they do.
Date: 2025-09-16 AO: fast-twitch Q: hoover PAX: Alf, ductwork, Benny FNGs: None COUNT: 4 WARMUP: Stand around and talk about running. No disclaimers, we all knew Benny was liable for any shenanigans. It’s the reason we keep him as site-q after all these years.
Marathoners were doing marathon things. We’re not cool enough to run with those guys so we did our own thang.
THE THANG: The Mermaid challenge. Run toward Charlotte Christian and turn around at the 30 minute mark. Spoiler alert: Mermaid would not be pleased.
No one made it to Charlotte Christian. To be fair, the OG Mermaid Challenge launched from SCMS parking lot. It’s a classic, but like all classics time moves on and the classic is just that, another classic.
MARY: Might have been a Cruncher or a RFYL’er out there named Mary but when I asked their names they just pulled out the bear mace.
ANNOUNCEMENTS: 5K Ultra, Christmas Party, Blood Drive. None of these were announced.
COT: Ductwork took us out.
Great weather out there this morning. Very low humidity and cool temps. Great time of the year to get out and push yourself.
Marathoners were doing marathon things. We’re not cool enough to run with those guys so we did our own thang.
THE THANG: The Mermaid challenge. Run toward Charlotte Christian and turn around at the 30 minute mark. Spoiler alert: Mermaid would not be pleased.
No one made it to Charlotte Christian. To be fair, the OG Mermaid Challenge launched from SCMS parking lot. It’s a classic, but like all classics time moves on and the classic is just that, another classic.
MARY: Might have been a Cruncher or a RFYL’er out there named Mary but when I asked their names they just pulled out the bear mace.
ANNOUNCEMENTS: 5K Ultra, Christmas Party, Blood Drive. None of these were announced.
COT: Ductwork took us out.
Great weather out there this morning. Very low humidity and cool temps. Great time of the year to get out and push yourself.