It gets easier

It gets easier

Date: 2025-11-10 AO: _sob Q: wildturkey PAX: kirby, madison, Hawkeye, Franky, Point Break, war_eagle, Rudy, Adobe FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

RS-PC-T The Wolf

Date: 2025-11-10 AO: swole Q: The Worm , PAX: voodoo, Emoji, Unplugged, 0 FNGs: 1 0 COUNT: 5 WARMUP: Synovial Stretches / LSS / Imperial Walkers – all with 15 swings between each.
THE THANG: Wolf – Week 2: 4 sets of 5 reps – DBL CL / DFS / DMP/ DCL / DFS. Format: Complex, Chain (10 LBC’s between each iteration), Complex + Chain (10 LBC’s again)
Rest: Cary a 60 lb sandbag for a tree and a half, up and back. Alternating and then you can rest.
Nonsense: 6 DBL dead lifts / DBL Lunge walk (tree and a half) – dropped the KB’s for the lunge walks – 6 times
Voodoo Complex x 6
Motion Complex – 6 sets of single arm swing – high pull – snatch.
MARY: nada ANNOUNCEMENTS: ales for als. can ruck, holiday party, Festivus, deck the halls COT: Unplugged took us out.

RS-PC-T The Wolf

Date: 2025-11-10 AO: swole Q: The Worm , PAX: voodoo, Emoji, Unplugged, 0 FNGs: 1 0 COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Recovery miles

Date: 2025-11-10 AO: blakovery Q: bunker , PAX: Polly FNGs: None COUNT: 2 WARMUP: the usual THE THANG: Two for 5 this morning. Easy miles and easy conversation. MARY: ANNOUNCEMENTS: none COT:

Imposter Syndrome

Date: 2025-11-08 AO: olympus Q: flipper PAX: Toto, Emoji, high_tide, hoover, ickey_shuffle, voodoo, The Worm, Mountain Momma, Loogie, flipper FNGs: None COUNT: 10 Look, we all know who Olympus belongs to, the master of prosaic prose and whimsical preblasts, the one and only Krzyzewski. Consistent as death and taxes, he of the questionable collegiate allegiances leads the PAX week in and week out through the valley of monsterous beatdowns and into the promised land of stupendous gainz. So when the tarry footed one had to miss not one, but TWO saturdays in a row, he reached into the bottom of the barrel and selected YHC to fill his Carolina blue shoes… forgetting this Duke fan gave him his name. That’s neither here nor there however, as the PAX rolled in deep this morning and all 10 of us (including our very own kotters Loogie, arriving early with his worminess) slayed the wolf and other sundries. So let’s get into the recap:
WARMUP: SSH, IW, LSS, ST, Arm circles and scarecrows, swings and cleans THE THANG:
Easing into it with an easy complex of snatch, squat press and cleans
THE WOLF: the order this week was snatch, squat, press, squat, clean, squat. All doubles and five of each. We did the first set as a complex. The second was a chain, the third was chain 1 rep, then complex for 3, then chain for the last rep, making 5 total of each. Somehow the third set was the easiest for YHC, but other PAX disagreed. Moving on to…
CIRCLE of DOOM: 1 pair each of 28 kg and 32 kg placed in the center of the circle. Two PAX completed deadlifts to failure while the other 8 performed a called exercise until the second of the center PAX quit. Rotate to the next pair and resume. We went full rotation twice, the circle proceeding from two hand swings, to switch hand, to Belkins, to snatches, to double cleans, to Belkins. The Pax loved that one
For carries we did waiters w/ goblet squats, racks with upright rows, suitcases with shrugs.
50 swings unbroken (or best you could do but get to 50).
MARY: boat canoe, flute bridge, plankorama ANNOUNCEMENTS: can ruck, Ales for ALS, Debbie’s Christmas party, festivus COT: YHC took us out in a combined circle with TheRock
Postscript- YHC’s grip hurts writing this, I hope the PAX attending today’s workout are not crippled for the entire weekend… kinda

Just getting after it

Date: 2025-11-08 AO: stonehenge Q: Cheese Curd PAX: Starch FNGs: None COUNT: 2 WARMUP: jog to the main parking deck and head to the bottom floor for IW, SSH, and runners stretch merkins
THE THANG: Stairwell Burpee Breakdown Run to the top of the 8 story parking deck via ramps. At the top perform 1 of the following, run to the bottom via the stairs and back up to the top, minus 1 flight each time
– 20 merkins – 20 bunny hops – 20 jump squats
Once at the bottom, take stairs to the top, 6 burpees ( number of burpee breakdown x 2) and run down ramp
Head to the fountains At the center: 10 Bulgarian Split squats, , 2o dips and then either 20 inclines or declines. Go to one of the 4 entrances and 20 ab related exercises. Obviously 4x’s
Run back to AO, 20 step ups each leg, and a called ab x2
And done!!
MARY: yeah, Mary she was there for all rest periods
ANNOUNCEMENTS: see the spread sheet
COT: not much was said at COT as Starch and I talked and worked the entire morning. Who says a workout with 2 guys isn’t a blast!! We missed teddyf3 heal up brother!
Starch put up with this workout and I appriciate it, the stairwell work took about 40 mins. I don’t have the number of stairs because I forgot my watch, but it was a lot.
I know he’s young, but both him and I had lack of sleep and still crushed it today. Look in the mirror, discover your “why” and get out here.
Have a great Sat!!

Adventures into the Abyss…

Date: 2025-11-08 AO: davinci Q: Roulette , PAX: das_boot, Rudy FNGs: None COUNT: 3 WARMUP: Make our way down Ardrey Kell Rd. stopping at the first neighborhood for some SSH and stretching THE THANG: An adventure through Flat Branch Nature Preserve, we did some dips, ‘mercians of all varieties, das_boot introduced me to the Abyss ‘merican as we had the correct setup at the picnic area… we found a coyote’s dinner out side the men’s restroom and spot two doe on the trail… we finished it up by taking the trails behind Polo Ridge to get back home… 4 mile bootcamp :white_check_mark: Honorable mention to Rudy… We had already disembarked by the time he got to launch but put in 2.5 miles searching for us… MARY: Yep, all along the way ANNOUNCEMENTS: Food Drive Brew Ruck next Saturday Nov. 15 check out brew-ruck-food-drive for details COT: You never know what the day is going to bring and sometimes it surprises you with exactly what you needed… be ruthless in the allocation of your time and energy… Until next time davinci stay classy

6 or 7… it is it 67?

Date: 2025-11-07 AO: joust Q: Runstopper PAX: Runstopper, poptart, ChickenWing, O’Tannenbaum, ductwork, header, baracus, marge, deep_dish, @limey FNGs: None COUNT: 10 Strong group of amigos for FunFriday. O’Tannenbaum has discovered 67 and deep_dish had a rough night with the parlays. Solid Q by Runstopper who clearly wanted some miles today!
WARMUP: Quick run to the lower lot for SSH, Merkins, Runner’s Stretch, Elbow Plank
THE THANG: Sprint to the Greenway, avoiding the sidewalk trash and fast cars on Sardis
Once on Old Bell, repeats of 5 merkins and 5 jump squats. Start at Sardis with 5 merkins and run towards Horsey. At each street light, 5 jump squats and return to Sardis. Rinse a repeat for 5 times, skipping a light on each outbound trip
Hit the greenway for more miles, headed towards Providence. A few stops to collect the PAX and some backwards runs sprinkled in then return to Old Bell parking lot.
Quick pace back up the hill to launch
MARY: People’s Chair and 100 air presses in cadence :grimacing:
ANNOUNCEMENTS: Check Slack for Brewruck Food Drive, Christmas Party and Fesitvus
COT: YHC

The Gauntlet

Date: 2025-11-07 AO: centurion Q: Snuka , PAX: Emoji, snowflake, Point Break, Hawkeye FNGs: None COUNT: 5 WARMUP: Low Slow Squat Imperial Walker Mountain Climbers Plank Jacks LBC’s American Hammers Leg Stretches
THE THANG:
5 Pax showed up on a cold 42 degree morning to run up and down stairs in a figure 8 fashion, otherwise known as the “Guantlet”.
LBC’s, Heels to Heaven, JLo’s, Shoulder Taps, Arm Raises and Merkins were the exercises of choice among the 6 rounds that were completed. Many conversations were had, including attending Clemson tailgate parties to the ridiculous things we used to do when in our 20’s. Great times indeed!
ANNOUNCEMENTS:
Prayers for Point Break’s successful mission trip which is upcoming.
COT: YHC with the takeout

Freed to Lead part uno

Date: 2025-11-07 AO: scars Q: kirby PAX: wildturkey, Loogie, The Worm, madison, Roulette FNGs: None COUNT: 6 WARMUP: sure THE THANG: 2 loops for Elsa and on the road. Great conversation and discussion about Freed to lead and where we are and where we are going. Great to see Loogie. The Worm is looking stronger every week madison made sure he was warm while wearing shorts. Roulette took out a tree for being in the way. wildturkey lead from all positions in the group and braved the dangerous air to pick up the 6. MARY: nah ANNOUNCEMENTS: everything COT: WT

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