Don’t make me use my Dad voice!

Don’t make me use my Dad voice!

Date: 2026-02-11 AO: Meathead Q: voodoo , PAX: F3 Elsa, voodoo, The Worm, MARTA, Blanks, Unplugged, Uncle Leo, Pepsi, flipper, Curious George, Toto, Soul Glo, high_tide, Emoji FNGs: None COUNT: 14 Between travel and illness (mine and other family members’) and general life “stuff,” I have posted far less frequently than I would have liked over the past few weeks. To snap me out of my malaise, I elbowed Flipper aside and snatched today’s Meathead Q from his warm, somewhat sweaty (clammy?) hands. The weather was excellent – 60s with a breeze. Only Unplugged was aftaid to unsheathe his pasty winter legs but the rest of us embraced the Springlike temps.
WARMUP: the weinke gave me 10 minutes but we didn’t need that long given:
SSH x 20 IC 5 x 1-handed swings per side IW x 15 IC 5 x high pulls per side Sharon Towers x 10 IC 5 x cleans per side Prying squats x 2 IC 5 x snatches per side
THE THANG: Workout 2 of Week 2 of flipper’s shenanigans (aka Dolphineus Maximus). Low reps means go HEAVY.
25:00 of alternating sets of:
6 x 2-handed floor press 6 x 2-handed bent over rows
Continue with good form and rest as needed.
After 15:00, all in attendance agreed that we had done enough so we moved on to something not on the spreadsheet.
Carries: take your heaviest bell and your lightest bell and line up. During the carries, the mumblechatter got a little overly exuberant and the Q politely shushed the pax in a stern manner. Thus, the weinke was given its title (thanks, Unplugged).
Lighter bell overhead, heavy bell ins suitcase carry. To the first light, then recover and switch sides. Repeato with racked and suitcase. We returned to our stations but had extra time so we repeated with farmer carries and marching in place for about :45.
5:00 of heavy high pulls – 6 per side. Since the reps were low, the pax were told to push themselves on weight.
MARY: we had a few minutes left so we did some elbow plank and hollow body hold until time expired.
ANNOUNCEMENTS: • 3/6 will be the next edition of The Prod – invite an FNG or a pax that’s fallen off the wagon. • 3/7 running, rucking, and drinking to raise money to buy drugs. See Slack for more details but I think I’ve got it right. • 3/28 Q School at the Hot Box at Calvary. This is for any lax who wants to up their W game, not just relatively new guys. Come on out and learn from the best. Some of the best couldn’t make it so I will also be there.
COT: thank you to Pepsi for taking out the combined lax of Meathead and Anvil (5 pax)

National Inventor’s Day

Date: 2026-02-11 AO: SACS Q: hoover , PAX: wildturkey, hoover, Roulette FNGs: None COUNT: 3 Three men enjoyed the 60 degree temps this morning at South Charlotte Middle School. Today we celebrated National Inventor’s Day by inventing two WODs and killing them.
WARMUP: Walk to the track and take a lap.
THE THANG: This was a dry run for two 250-themed WODs that may or may not make an appearance this summer. Both were 25 minute AMRAP, which got us through 5 rounds for each. Real crowd pleasers.
WOD 1: The Two Hander 200 M ruck, 10 merkins, 10 ruck-on squats, 10 OH ruck presses, 10 Up-right ruck rows, 10 ruck to chest Good Mornings – rinse and repeat
WOD 2: The Single Hander 200 M ruck, 10 ruck thrusters, 10 Lawnmowers R, 10 Lunges R, 10 Lawnmowers L, 10 Lunges L
MARY: Some during the break between WODs
ANNOUNCEMENTS: Brew Ruck 3/07, Q School 3/28 COT: YHC with the takeout

800 meters of joy

Date: 2026-02-10 AO: Swift Q: flipper , PAX: Gump, fleetwood, das_boot, bunker, bratwurst, jrr_tolkien, shrinkwrap, fire_hazard, Patches, gumbo, flipper, tagalong, soft_pretzel, kirby, Brisket, frasier, madison FNGs: None COUNT: 16 Same spot, same route, different intervals. YHC is a big fan of rinse/repeat for its ease of use. “Same thing as last week, but different” is very easy to write, but I acknowledge some of you may be tired of the bullring after the last few weeks. I care… but don’t expect me to do anything about it. Thusly, a big crew of PAX headed off into the gloom for yet another iteration of running in circles occurred at 0515
WARMUP: Meander about 1.25 miles to the bull ring and dynamically warm up THE THANG: 800 meters X5 -400 at 6/7-10 effort -400 at 8/9/10 effort Recover until the 6 arrives +90 seconds MARY: she ain’t a runner ANNOUNCEMENTS: on March 7th gather in Ballantyne for a ruck/run with beer and gambling for the benefit of drugs. COT: combined with bagpipe

Murderhorn Cereal Bowl

Date: 2026-02-11 AO: The Maul Q: war_eagle , PAX: war_eagle, Hawkeye, super trooper, Odd Job FNGs: None COUNT: 4 WARMUP: Standard warmup beside the movie theater. Apparently someone was stoked for the Friday release of Wuthering Heights as there was 1 solo guy sitting in his car in the lot. THE THANG: Mosey down the Horn stopping for 10 jump squats at each light. At the bottom YHC explained the Murderhorn Cereal Bowl. Grab a rock for 15 curls and 15 rows. Drop rock and run up the Horn to first light on right for 10 merkins. Back to your rock and rifle carry rock up the other hill to tennis court parking lot entrance. Here 15 big bois and 15 flutters. Rifle carry rock back to rock pile. Repeat rock lifting and then run up to 2nd light on the Horn. Keep up the pattern until reaching the last light on the Horn. It sounded like all 4 of us have been traveling so it is always good to get back home and get back in a familiar routine with familiar faces. Thanks for the push fellas. MARY: The big bois and flutters. Then Mary at the top of the Horn. (Pro tip, give super trooper advance notice when he needs to call a Mary exercise.) ANNOUNCEMENTS: Beer Run and Ruck around Ballantyne 3/7. COT: YHC took us out.

Two Tracks

Date: 2026-02-10 AO: Fast Twitch Q: Alf , PAX: Astro (Kyle Kirchhoff), margo, Alf, turkey_leg, hairball, Benny FNGs: None COUNT: 6 As advertised we ran to two tracks. Some got 5 miles some got just over 7 with a max of 9 total laps. 50% of the PAX were Hokies 50% of the PAX took a :hankey: Lots of PAX should have been there and weren’t 1 PAX came back after a multi-year hiatus kotters 100% were adamant it was the best workout they had all morning.
Astro with the takout.

Meat and Potatoes

Date: 2026-02-10 AO: Bagpipe Q: lex_luthor , PAX: wildturkey, lex_luthor, Roulette, Blue Tent, SweetWater FNGs: None COUNT: 5 WARMUP: quick jog with some SSH’s, Squats and World’s Greatest Stretch THE THANG: went about an old school boot camp workout with four corners – Merkins, Squats, Drydocks and Lunges for 10 minute AMRAP. then transitioned to the fitness trail for 5 rounds of pullups, burpees and dips. Some mary was sprinkled in. We are a few months from being back on the beach. Great work out there guys. We had some good mumble chatter out there. Have a great day.

Enter The Dolphin

Date: 2026-02-09 AO: Swole Q: flipper , PAX: wildturkey, The Worm, MARTA, Uncle Leo, Toto, flipper, Curious George, Pepsi, Blanks FNGs: None COUNT: 9 Sub-zero temps, angry playlist and a jovial band of misfits made for a truly top-drawer iteration of Swole this AM, at least from YHC’s perspective. Another bonus was the ability to playtest our new program for the first time, and there were definitely some things worth changing (for example the bell which is the right weight for the foundation complex is likely too light for floor presses). On to the recap…
WARMUP: Synovials, LSS, ST, Swings, Cleans, Snatches, Presses THE THANG: Block A (18 min): Foundation – Deadlift 3 – Clean 3 – Front Squat 3 Block B (7 min): Floor Press – Floor Press 5–6 (two-arm) Block C (5 min): Suitcase Hold – Suitcase Hold 35–40s
MARY: boat/canoe, flute bridge, Superman varieties, plank ANNOUNCEMENTS: March beer ruck/run for a good cause. Upcoming passport challenge COT: YHC took us out

Low # goal fest

Date: 2026-02-09 AO: Soccer Q: Orange Whip , PAX: Mile High, National Treasure, Jose Quintanilla, Christmas, Joshee, Orange Whip, Surya, FNGs: None COUNT: 8 4v4 was way more fun than we thought.
We were almost ready to go get some bagels but Benny the Jet Rodriguez (AKA National Treasure) was not down for leaving the Sandlot for a more leisurely morning…and I wasn’t down for Mile High saying “the old Whip would never have skipped a workout”
Lots of Liam Neeson trivia today and mumble chatter throughout.
In the final shootout to 3, Josh sealed the deal with a 3-2 win after being down 0-2.
Fun fact – 50 year olds, although slow and dangerous behind the wheel, can still serve a purpose. I’ll be right back, don’t you go dying on me!

BlakeOvery PCC Reverse

Date: 2026-02-09 AO: Blakovery Q: frasier , PAX: retread, fleetwood, Gump, Polly, bunker, gumbo, Hippie, frasier FNGs: None COUNT: 8 WARMUP: THE THANG: Easy run down to Providence Country Club loop and back. MARY: ANNOUNCEMENTS: 50k and half marathon in Whitefish MT COT:

Super Monday

Date: 2026-02-09 AO: Base Camp Q: Orange Whip , PAX: Smash, thunder_road, Mr. Magoo, Leprechaun, Bugeater, Orange Whip FNGs: None COUNT: 6 WARMUP: mosey down Strawberry & circle up
THE THANG: 1 – partner hill work with merkins, sit-ups and Romanian dead lifts 2. Bench sits and derkins 3. Wall work – wall sit marches, air press and wal-tar-jai 4. Ab work
MARY: surprised to see 6 guys out after the Super Bowl but it was a great group and only a few close calls after wings and beer (#nevertrustafart). t-claps to Mr. Magoo and Thunder Road for keeping the site going strong
ANNOUNCEMENTS: nay
COT: YHC

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