IPC week 1 ‘25 – Feek Heto WOD
Date: 2025-09-10 AO: sacs Q: Cheese Curd PAX: wildturkey, geraldo, hoover, Roulette FNGs: None COUNT: 5 WARMUP: walk to track and 1 lap THE THANG: 50 mins of the following 2 thrusters- 200m run 4 thrusters- 400m run 6 thrusters- 600m run Etc
MARY: no ANNOUNCEMENTS: ruck heavy Oct 17, blood drive COT: YHC to us out Good luck to everyone doing Mtn Rumbel this year As far as the WOD goes, everyone did something. Hoover Rucked this entire am Roulette Sprinted 100- walked or jogged 100 strong work coming off covid Geraldo our numbers guys got lost in the numbers Wild Turkey pushed to the end and hit his goal with a solid run YHC got to 20 thrusters and then 1 200
This week was you vs you…. Great job
MARY: no ANNOUNCEMENTS: ruck heavy Oct 17, blood drive COT: YHC to us out Good luck to everyone doing Mtn Rumbel this year As far as the WOD goes, everyone did something. Hoover Rucked this entire am Roulette Sprinted 100- walked or jogged 100 strong work coming off covid Geraldo our numbers guys got lost in the numbers Wild Turkey pushed to the end and hit his goal with a solid run YHC got to 20 thrusters and then 1 200
This week was you vs you…. Great job
Cocaine + KBs = 💪
Date: 2025-09-09 AO: skunk-works Q: Orange Whip PAX: Header, Mountain Momma, Orange Whip FNGs: None COUNT: 3 The closest AO to my house and my first visit in about a year. But it’s always a good time and gives me old Kevlar nostalgia.
The Thang (formal Weinke) Warmup 25x swings
Session 1 15 thrusters 15 lawnmowers each 15 merkins Run 200 meters & plank X3
Session 2 15 tricep extensions 15 good mornings 15 curls Run 200 meters & plank X 3
Burnout together 10 shoulder presses 10 dead lifts 9,8,7,6……
Burnout 2 10 upright rows 10 squats 9,8,7,6….
Mary
What had happened
With my Zeppelin and Stones playlist humming we had plenty of chatter and discussion around the different pastors of today and Steven Furtick and his propensity for pushing the limits and joking about using cocaine…that’s all.
We did not use cocaine at the workout today. Well at least I didn’t.
Prayers for Diego, F3 metro cyclist who is battling for his life after a bad accident.
Only 3 guys today but a great morning, perfect weather and always a good time.
The Thang (formal Weinke) Warmup 25x swings
Session 1 15 thrusters 15 lawnmowers each 15 merkins Run 200 meters & plank X3
Session 2 15 tricep extensions 15 good mornings 15 curls Run 200 meters & plank X 3
Burnout together 10 shoulder presses 10 dead lifts 9,8,7,6……
Burnout 2 10 upright rows 10 squats 9,8,7,6….
Mary
What had happened
With my Zeppelin and Stones playlist humming we had plenty of chatter and discussion around the different pastors of today and Steven Furtick and his propensity for pushing the limits and joking about using cocaine…that’s all.
We did not use cocaine at the workout today. Well at least I didn’t.
Prayers for Diego, F3 metro cyclist who is battling for his life after a bad accident.
Only 3 guys today but a great morning, perfect weather and always a good time.
Round 2!
Date: 2025-09-09 AO: bagpipe Q: kirby PAX: Hawkeye, Starch, wildturkey, F3 Elsa FNGs: None COUNT: 5 WARMUP: Go to the YMCA and wonder what the people there are doing. THE THANG: Make the shot and run less lights up Bagpipe hill. Miss run more. NCAA EDITION! MARY: Yep we did the last 2 rounds at the launch. ANNOUNCEMENTS: COT: Pray for my father’s surgery today.
Leg 37
Date: 2025-09-09 AO: fast-twitch Q: Cheese Curd PAX: Joker, Astro (Kyle Kirchhoff), grasshopper, Benny, Mr Brady, turkey_leg FNGs: None COUNT: 7 WARMUP: jog over to SCMS THE THANG: Run 1 min on the track, whistle blows- 1 burpee. Run 1 min- 2 burpees, Run 1 min- 3 burpees, etc until you hit 1 mile
Jog to rounding run. YHC pulled the trigger early and we climbed into a neighborhood and ran out. Then ran to the proper neighborhood, ran to the start of rounding run, ran back to the proper hood again and ran home
2 mins late
MARY: no ANNOUNCEMENTS: blood drive
COT: thanks Astro for leading us out – a few of you did burpees… not sure how many. I made it up to 7 rounds – The old women on the track were not happy with us blowing the whistle or the mid track burpees. Mr Brady got spoken too – Benny took a digger on the flats…bummer – Everyone seemed to pair off today, glad you found a running buddy!
Jog to rounding run. YHC pulled the trigger early and we climbed into a neighborhood and ran out. Then ran to the proper neighborhood, ran to the start of rounding run, ran back to the proper hood again and ran home
2 mins late
MARY: no ANNOUNCEMENTS: blood drive
COT: thanks Astro for leading us out – a few of you did burpees… not sure how many. I made it up to 7 rounds – The old women on the track were not happy with us blowing the whistle or the mid track burpees. Mr Brady got spoken too – Benny took a digger on the flats…bummer – Everyone seemed to pair off today, glad you found a running buddy!
Up your game!
Date: 2025-09-08 AO: firestarter Q: kirby PAX: war_eagle, teddyf3, Adobe, madison, wildturkey, Roulette FNGs: None COUNT: 7 WARMUP: Do a lap around the yoga studio. Do some odd number SSHs MCs and Squats and Merkins. Weird numbers it will make sense in a few THE THANG: A test of amazing eye hand coordination was on display. We had many choke. At this level of competition who could blame us. So much on the line we prayed that eagle eyed war_eagle or the old gunslinger teddyf3 would rise to the occasion! Some played smart like wildturkey and some shot from the farthest and seemingly impossible distance that only a man crazy enough like madison would try. Roulette gutted the entire workout through shear determination. Adobe getting in on the consistency and swapping conversations with old friends was great to see. YHC is not done yet. We have more to bring tomorrow! MARY: During ANNOUNCEMENTS: ultra 5k Oct 4th COT: Pray for madison s father who lost his friend.
PJ Route
Date: 2025-09-08 AO: run Q: frasier PAX: bunker, Dosey Doe, gumbo, Dr Phil FNGs: 1 Dr Phil COUNT: 5 WARMUP: THE THANG: had an FNG out today. We did the classic Paperjam route. No one got lost and only one person fell once. Overall very successful outing. MARY: ANNOUNCEMENTS: polly is in charge next week. COT:
This might get weird
Date: 2025-09-08 AO: swole Q: flipper PAX: Unplugged, Soul Glo, Uncle Leo, Pepsi, flipper FNGs: None COUNT: 5 Ah yes, the unfettered frontier of Monday morning with no spreadsheet to for the Q’s hand into endless repetition of squats and presses, a true thing of beauty. Taking advantage of the freedom, YHC showed up this morning with a few new concepts to try out on the unsuspecting PAX. Mercifully site FNG Pepsi saved us from the worst of my creativity as it seemed only reasonable to call something more meat and potatoes oriented with someone new to bells in the fold.
WARMUP: SSH, IW, Swings, ST, Arm Circles THE THANG: Voodoo Complex, 1 rep through. 2 reps of each movement all the way through, 3 reps of each movement all the way through.
Thusly warmed up we moved into a circuit where the timer was the PAX in deadlifts (28 Kg doubles) doing 10 reps. One PAX on break. The other three stations were planked row static hold, kneeling shoulder press, prying squat curls. We did this 6 times through.
Suitcase Carries followed with eccentric one arm presses at the end of each carry MARY: Boat-Canoe, Flute Bridge, Alternating Plank ANNOUNCEMENTS: 10/10 Blood Drive COT: YHC took use out
WARMUP: SSH, IW, Swings, ST, Arm Circles THE THANG: Voodoo Complex, 1 rep through. 2 reps of each movement all the way through, 3 reps of each movement all the way through.
Thusly warmed up we moved into a circuit where the timer was the PAX in deadlifts (28 Kg doubles) doing 10 reps. One PAX on break. The other three stations were planked row static hold, kneeling shoulder press, prying squat curls. We did this 6 times through.
Suitcase Carries followed with eccentric one arm presses at the end of each carry MARY: Boat-Canoe, Flute Bridge, Alternating Plank ANNOUNCEMENTS: 10/10 Blood Drive COT: YHC took use out
Thrice on Nevis
Date: 2025-09-06 AO: stonehenge Q: ToeJam PAX: wildturkey FNGs: None COUNT: 2 WARMUP: SSH IW Potato pickers Stretching
THE THANG: Ben Nevis runs w/ 3 bro-pees X 3 Artificial field four corners /ladder ‘mericans, jump squats, plank jacks and glute bridge
MARY: 10 minutes at AO ANNOUNCEMENTS: Killer Creek COT: 🥯☮️🙏
THE THANG: Ben Nevis runs w/ 3 bro-pees X 3 Artificial field four corners /ladder ‘mericans, jump squats, plank jacks and glute bridge
MARY: 10 minutes at AO ANNOUNCEMENTS: Killer Creek COT: 🥯☮️🙏
9/6 Ultimate Football Special
Date: 2025-09-06 AO: the-rock Q: spackles PAX: Snuka, MARTA, Focker, geraldo, spackles, Mr. Magoo, Tuna, O’Tannenbaum, ductwork, jeffreymzieminski, 8 Mile, Weck, Snowbird FNGs: 2 Weck, Snowbird COUNT: 12 Ultimate football: Spacklers team with the early 7-1 lead that forced Geraldos team to dig deep and start playing opposite of his beloved Jets to come backup. The effort was there but gap to large and Spacklers team took it with an 18-15 score. ANNOUNCEMENTS: Candlewyck a blood drive 10/3 COT: Spackler
Saturdays are for the chickens
Date: 2025-09-06 AO: chicken-run Q: midriff PAX: toolbag, HazMat, Lasso, soft_pretzel, Green Label FNGs: None COUNT: 6 Run the Ballantyne Country Club route for another Saturday flying with the chickens. Highlights: – HazMat prepped for his VA 100-miler and at one point called himself a little B**CH for turning down Rea to finish his run home instead of finishing the route with us, finishing with 22 miles on the day instead of 20. You are a badass sir. – Lasso completed his longest run YTD and gutted out the final miles as he preps for the Charlotte marathon. – toolbag joined us just in time and initiated conversations around favorite soups, energy drinks and Charlotte divebars – soft_pretzel crushed each Country Club hill, discussing Wake Forest football and the Eagles victory on Thursday night – Green Label had us beat not even halfway through the route and charged ahead of the pack, gliding effortlessly down Ballantyne Commons
Make it a great Saturday boys – I’m grateful for you!
Make it a great Saturday boys – I’m grateful for you!