There’s something about Mary
Date: 2025-09-25 AO: the-phoenix Q: Roulette PAX: wildturkey, teddyf3 FNGs: None COUNT: 3 WARMUP: Nice little 5 mins of mosey THE THANG: Every 5 mins stop for 20x reps of three Mary exercises, we ended up doing some dips, squats and ‘mericans too Great work this morning from teddyf3 wildturkey We managed to make some ok route art MARY: all day ANNOUNCEMENTS: Terror trails, Ultimate 5k, Blood drive COT: Slow down and prioritize what really matters in your life
Like a 2×4 upside yo head
Date: 2025-09-24 AO: meathead Q: voodoo PAX: Monopoly, Floyd, The Worm, Pepsi, voodoo FNGs: None COUNT: 5 WARMUP: SSH x 20 IC 5 swings e/s IW x 15 IC 5 high pulls e/s Sharon Towers x 10 IC 5 cleans e/s Prying squats x 2
THE THANG Workout 2 of Week 2 of the Norwegian 4 x 4 program invented by Unplugged #jerk
4:00 on/3:00 active recovery (carries, walking)/1:00 recovery. Repeato for 4 rounds
Snatches 5 e/s Renegade rows 5 e/s Heavy deadlifts (doubles) x 10 Racked reverse lunges 5 e/s AMRAP during working portion – basically, 2x through for each 4:00 round
MARY: 6 reps of 2 of the McGill Big 3
ANNOUNCEMENTS:
1) blood drive on 10/3. Plenty of spots available so get signed up. 2) Midriff is running his 5K ultra again soon. Sign up and/or donate if you can.
COT: Thanks to Pepsi for taking out the combined pax of Meathead and Anvil. He made a great point about the power of small prayers before important moments in your life. Give it a try.
THE THANG Workout 2 of Week 2 of the Norwegian 4 x 4 program invented by Unplugged #jerk
4:00 on/3:00 active recovery (carries, walking)/1:00 recovery. Repeato for 4 rounds
Snatches 5 e/s Renegade rows 5 e/s Heavy deadlifts (doubles) x 10 Racked reverse lunges 5 e/s AMRAP during working portion – basically, 2x through for each 4:00 round
MARY: 6 reps of 2 of the McGill Big 3
ANNOUNCEMENTS:
1) blood drive on 10/3. Plenty of spots available so get signed up. 2) Midriff is running his 5K ultra again soon. Sign up and/or donate if you can.
COT: Thanks to Pepsi for taking out the combined pax of Meathead and Anvil. He made a great point about the power of small prayers before important moments in your life. Give it a try.
Back to Bootcamps
Date: 2025-09-24 AO: the-maul Q: midriff PAX: Adobe, Smash, SweetWater, teddyf3, kirby, patent_pending, Odd Job, super trooper FNGs: None COUNT: 9 WARMUP: Run to speed bumps behind Teeter for a variety of warmup exercises followed by a brief run up the hill (foreshadowing). THE THANG: 1 pax per station, with 1 pax as the timer who runs a lap around the parking lot. Rotate between burpees/bear crawl, 60# sandbag squats/shoulder toss, BBSU’s (on a yoga mat to protect the lower back #longevity) and cinderblock squats/curls/presses. Repeat hill runs in between rounds. MARY: Was not neglected. ANNOUNCEMENTS: Run the Just for Kicks Ultra 5k on 10/4, or terror trails later in the month. kirby is leading a SOB “in”vergence on Saturday, 10/11. Be there COT: Do hard things. God give us courage and wisdom to be the light, love and truth today.
Odd Job kirby super trooper patent_pending walked with weight COT: Do hard things. Like Terror Trails or the Ultra 5k in October.
Odd Job kirby super trooper patent_pending walked with weight COT: Do hard things. Like Terror Trails or the Ultra 5k in October.
Half the man I used to know
Date: 2025-09-24 AO: wamrap Q: Orange Whip PAX: Alf, mcgee, Mile High, O’Tannenbaum, double_e, Ledbetter, Orange Whip FNGs: None COUNT: 7 Ahh, it’s good to be back at the regularly scheduled workout after a little hiatus.
Arrived with no plan and just a couple hours of sleep but that’s how this works.
Parking Deck: everything 5 + 5 more each round
– Carolina Dry Docks – Donkey Kicks – Tarantulas – Dragon Flags – Pull ups – Burpees – Run a lap – made it to 30 and finished the lap
Alf led the charge and continues to make 50 look like the new 48
The new and improved – and much slimmer – McGee was barely recognizable after dropping 30lbs :exploding_head: we didn’t even know he was fat this whole time :man-shrugging:
Mile High was amped for this workout and kept the pace all morning.
Led Better was right on the lead as well and might be taking Rachel’s “regular” spot on the roster
Double E won’t read this but he’s also been charging hard and coming almost every week to stay in bball shape
OT looked slimmer too, although I didnt specifically ask him about it. At 58 he continues to be the only elder statesman still willing to put his body through torture each Wednesday.
Same time next week and we get to find out who will take the lead on the spot…could it be YOU?!?!
XOXO -Whip
Arrived with no plan and just a couple hours of sleep but that’s how this works.
Parking Deck: everything 5 + 5 more each round
– Carolina Dry Docks – Donkey Kicks – Tarantulas – Dragon Flags – Pull ups – Burpees – Run a lap – made it to 30 and finished the lap
Alf led the charge and continues to make 50 look like the new 48
The new and improved – and much slimmer – McGee was barely recognizable after dropping 30lbs :exploding_head: we didn’t even know he was fat this whole time :man-shrugging:
Mile High was amped for this workout and kept the pace all morning.
Led Better was right on the lead as well and might be taking Rachel’s “regular” spot on the roster
Double E won’t read this but he’s also been charging hard and coming almost every week to stay in bball shape
OT looked slimmer too, although I didnt specifically ask him about it. At 58 he continues to be the only elder statesman still willing to put his body through torture each Wednesday.
Same time next week and we get to find out who will take the lead on the spot…could it be YOU?!?!
XOXO -Whip
IPC week 3
Date: 2025-09-24 AO: sacs Q: Cheese Curd PAX: Blanks, Dora, wildturkey, geraldo, Roulette FNGs: None COUNT: 6 WARMUP: walk to track THE THANG: IPC: Week 3 Chris Kyle WOD
Format 40-minute AMRAP Total repetition count workout Burpees do not count towards your repetition count
Equipment Standard coupon 5-minute EMOM timer Measure 25 yards
The Thang Start both the 40-minute timer and the 5-minute EMOM timer at the same time Complete the following exercises as prescribed 40 Kettlebell swings 40 lateral block jump-overs 40 thrusters 40 decline merkins (feet on top of your coupon that is turned vertically) When EMOM timer goes off Stop the work you are doing: Run out 25 yards Do 5 burpees Run back 25 yards Pick up where you left off when you get back Repeat this pattern for 40 minutes
Scoring Total repetitions for 40 minutes BURPEES DO NOT COUNT IN REPETITION COUNT MARY: who ANNOUNCEMENTS: blood drive COT: lots of prayers in and out of the circle… think some positive thoughts!
Spend the time with your kids even if it doesn’t seem convenient at the moment.
Format 40-minute AMRAP Total repetition count workout Burpees do not count towards your repetition count
Equipment Standard coupon 5-minute EMOM timer Measure 25 yards
The Thang Start both the 40-minute timer and the 5-minute EMOM timer at the same time Complete the following exercises as prescribed 40 Kettlebell swings 40 lateral block jump-overs 40 thrusters 40 decline merkins (feet on top of your coupon that is turned vertically) When EMOM timer goes off Stop the work you are doing: Run out 25 yards Do 5 burpees Run back 25 yards Pick up where you left off when you get back Repeat this pattern for 40 minutes
Scoring Total repetitions for 40 minutes BURPEES DO NOT COUNT IN REPETITION COUNT MARY: who ANNOUNCEMENTS: blood drive COT: lots of prayers in and out of the circle… think some positive thoughts!
Spend the time with your kids even if it doesn’t seem convenient at the moment.
Hot Hills: Part II
Date: 2025-09-23 AO: swift Q: midriff PAX: teddyf3, citgo, gumbo, fleetwood, bratwurst, Brisket, Gump, Mistake, frasier, tagalong FNGs: None COUNT: 11 Running back a favorite from July that bratwurst called – intervals in BCC. Where was bunker for his favorite workout?
Back to business, we make our way up Ballantyne Commons to enter the Country Club. Stretch and provide directions for our clockwise route through the rolling hills. Yes, Allen Iverson lives in this neighborhood (just ask wingman ). We talking about PRACTICE???
Time to get this THANG going. 2 minutes on, 1 minute off, 1 minute on, 30 seconds off, 30 seconds on, 30 seconds off. Recover to the Six during each recovery. 6 rounds total got us around the full loop and back to CoT right on time.
frasier and citgo ran their own intervals in far off lands tagalong nearly abandoned his neighbor Brisket , who took a slight detour at Harris Teeter on the way back. He assured us that he washed his hands before circling up during CoT gumbo ran the route in reverse Gump recited Scripture and prayers while pushing up the hills Mistake led the pack on each interval during his first excursion In Da Club teddyf3 was heads down for this workout, quietly cursing the Q Wolverine and soft_pretzel are catching strays for not posting bratwurst and fleetwood intercepted an FNG and invited him to run with us. He did not want to be outpaced during an interval and kept going after a 30 second sprint, but then ran back to ask about how to join us next time. He actually followed us all the way back to Johnston Road. Will he join us for the final Q of September?
Back to business, we make our way up Ballantyne Commons to enter the Country Club. Stretch and provide directions for our clockwise route through the rolling hills. Yes, Allen Iverson lives in this neighborhood (just ask wingman ). We talking about PRACTICE???
Time to get this THANG going. 2 minutes on, 1 minute off, 1 minute on, 30 seconds off, 30 seconds on, 30 seconds off. Recover to the Six during each recovery. 6 rounds total got us around the full loop and back to CoT right on time.
frasier and citgo ran their own intervals in far off lands tagalong nearly abandoned his neighbor Brisket , who took a slight detour at Harris Teeter on the way back. He assured us that he washed his hands before circling up during CoT gumbo ran the route in reverse Gump recited Scripture and prayers while pushing up the hills Mistake led the pack on each interval during his first excursion In Da Club teddyf3 was heads down for this workout, quietly cursing the Q Wolverine and soft_pretzel are catching strays for not posting bratwurst and fleetwood intercepted an FNG and invited him to run with us. He did not want to be outpaced during an interval and kept going after a 30 second sprint, but then ran back to ask about how to join us next time. He actually followed us all the way back to Johnston Road. Will he join us for the final Q of September?
Lorenzo Lamas is not welcome in south Charlotte!
Date: 2025-09-23 AO: falcon-crest Q: puddin_pop PAX: spackles, Fotomat, Emoji, deep_dish, MARTA, Slingshot, IHOP, Hops, Clover FNGs: None COUNT: 10 A few sundry comments as to Puddin’s Q at Falcon Crest (née Hawks Nest). Curse you, Lorenzo Lamas! Not sure how far we traveled, counts varied but we’ll say 2.8…including a trip through Puddin’s and my ‘hood. Clover made the long commute from Metro. Fotomat was FNG to the AO, I think. Spackler finished with his customary Celsius while the rest of the pax completed the workout. He also skipped the photo. Emoji was thankful not to have to photoshop the bird out of the frame. IHOP got 2 or 3 surprised comments that he posted while not being the Q. Slingshot and he were talking of kids, school homecomings and the like along the route. MARTA was lamenting his real and make-believe NFL teams’ fortunes…and promised to wear a Wake Forest shirt if the Deacs knock off the Wreck this weekend. I did not reciprocate. Seemed a wandering, somewhat arbitrary Weinke from Puddin, yet in true logistical professional fashion – we arrived back at the launch with 46 seconds to spare. Deep Dish invited everybody to Anvil tomorrow morning. Also, with some of the things shared in COT, Puddin wisely reminded the pax that is life is short…so love your family and friends well & don’t be an A-hole. Time is undefeated men, and so is the grave. So what will you do with this one life that will soon be passed? And where you headed next?
Beamer would be proud
Date: 2025-09-23 AO: skunk-works Q: Mountain Momma PAX: lois, smokey, Spyglass FNGs: None COUNT: 4 WARMUP: In honor of USCs rushing output on Saturday we did some sets of 19
THE THANG: Legs arms and core around the circle with a few laps
2000s playlist feeling nostalgic for college
MARY: 19 Swings and high pulls to the clock ran out ANNOUNCEMENTS: None COT: Amy cancer treatment finished Diego continued healing Jobs for guys out of work right now
THE THANG: Legs arms and core around the circle with a few laps
2000s playlist feeling nostalgic for college
MARY: 19 Swings and high pulls to the clock ran out ANNOUNCEMENTS: None COT: Amy cancer treatment finished Diego continued healing Jobs for guys out of work right now
Pentagon
Date: 2025-09-23 AO: _sob Q: wildturkey PAX: Roulette, Circuit City, Blue Tent, Snake Eyes FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Cones and more cones
Date: 2025-09-22 AO: firestarter Q: lex_luthor PAX: ToeJam, Point Break, war_eagle, Adobe, lex_luthor, Stardust FNGs: None COUNT: 6 Quick mini lap that led into some warmup exercises. Standard SSH, Squats, Merkins and Mtn Climbers
Then a tour of the Target parking lot ensued. Found that someone left us four groups of cones with various exercises (burpees, mtn climbers, bunny hop sprawls, lunges, etc.)
We did 3.25 rounds with reps increasing as went from 5-8.
Point Break was on a mission and could have easily lapped us. Apparently all the ruck cross training is paying off. war_eagle and ToeJam took the workout in stride – clearly unfazed by the sudden appearance of cones in the parking lot. Adobe came, saw and conquered the workout. Stardust found us at Jeni’s. Hope to see him at another workout this week. Great way to start the week with a “win” boys.
Then a tour of the Target parking lot ensued. Found that someone left us four groups of cones with various exercises (burpees, mtn climbers, bunny hop sprawls, lunges, etc.)
We did 3.25 rounds with reps increasing as went from 5-8.
Point Break was on a mission and could have easily lapped us. Apparently all the ruck cross training is paying off. war_eagle and ToeJam took the workout in stride – clearly unfazed by the sudden appearance of cones in the parking lot. Adobe came, saw and conquered the workout. Stardust found us at Jeni’s. Hope to see him at another workout this week. Great way to start the week with a “win” boys.