Easy Monday
Date: 2025-04-28 AO: chubby-hubby Q: geraldo PAX: turkey_leg, Mr Brady FNGs: None COUNT: 3 WARMUP: None THE THANG: 3 pax showed up. turkey_leg got 6 miles in with the pre-run while Mr Brady & geraldo got 4 miles. MARY: None ANNOUNCEMENTS: Brew Ruck 5/24
Rocking ‘round the lot
Date: 2025-04-26 AO: the-rock Q: snowflake PAX: Circuit City, O’Tannenbaum, ductwork, jet_fuel, snowflake, Water Works, Snuka, Limey FNGs: None COUNT: 8 WARMUP: Run outer road toward Hotbox; 15 each Side Straddle Hop, Low Slow Squat, Imperial Walker, Merkins, Mt Climber. THE THANG: Rock Pile- Grab a lifting rock and head up to side lot. 10 reps curls, set down rock. Everybody move one rock to the left, 10 overhead press, move left another rock. Triceps, then rows. Keep moving left repeating same four exercises until you’re back to your rock, the full set of four exercises with your own rock. Run to turf, bear crawl full arch, LBCs after. To side alley, People’s Chair two rounds. Avenue of Trees for Squat ladder. Mosey to random paint stripe and plank up. Plank walk left, one burpee. Plank walk again, two burpees, up to five. Run to flagpole in graveyard for Pusharama. Rock pile by ball fields for more curls etc, mosey around lot for more random work. MARY: mixed in and after ANNOUNCEMENTS: prayers continue for Preschool, needing another ablation this Wednesday; blood drive coming up, continued prayers The Worm. COT:
WAMRAP
Date: 2025-04-23 AO: wamrap Q: mcgee PAX: mcgee, Alf, Horsehead, O’Tannenbaum, double_e, Tuna FNGs: None COUNT: 6 McGee laid the workout and skipped the slackblast. We did stomach exercises.
Tuna posted for the first time and almost on time.
Tuna posted for the first time and almost on time.
Slate reservation confirmed
Date: 2025-04-26 AO: davinci Q: Odd Job PAX: Roulette, Snake Eyes FNGs: None COUNT: 3 Bricks, rocks, bear crawls, and great conversation. Snake Eyes pushed hard and as usual Roulette crushed it. Slate reservations confirmed for 2 of 3 pax. Can’t wait to see the mods Roulette makes for his F3 brothers.
Generic Coffee Place, Sweet Rollerblade Move, or Just a Brutal Workout?
Date: 2025-04-26 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, The Worm, Wabbit, ickey_shuffle, Emoji FNGs: None COUNT: 7 In the chronicles of kettlebell lore, let the record show that today seven pax showed up and got things done. Yes, as foretold yesterday, today was the day we did the thing where we did two things full of multiple things for 15 minutes per thing. Delightful! As deceptively simple as the premise was, today was a grind indeed. Embracing his introduction to this latest program, YHC, as predicted, came out of the gates too quickly. Modifications were made, but the other pax seemed to have the flow down a bit better at the outset. Overall, we were largely left with minimal gas in the tank, but the pax persevered through some static holds and carries with a healthy side of mumblechatter to round out a solid beatdown. Great to see The Worm back in action today! Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) AMQRAP #1 (15 min.) – Presses (3x) – Front squats (3x) – Switch hands and repeat above – Merkins (5x) 2) Pelosi Ladder 3) AMQRAP #2 (15 min.) (Note this one was worse than #1) – Thrusters (3x) – One-handed swing (5x) – Rows (3x) – Switch hands to repeat above 4) Hinge Complex (3 sets) – Heavy swings (5x) – Sumo squats (6x) – SLDL (6x e/s) 5) Static holds (2 sets) – Single-bell OH, racked, and suitcase (20 sec. ea.) 6) CARRIES! – Farmer’s – One rack / one suitcase – Farmer’s w/ shrugs MARY: No sir, not today ANNOUNCEMENTS: – Brew ruck (Saturday 5/24) – Blood drive sponsored by Tuna! (Friday 6/20) – Prayers for our brothers undergoing medical operations and navigating future uncertainty – “And so there is no reason for you to think that any man has lived long because he has grey hairs or wrinkles, he has not lived long – he has existed long.” – Seneca – Reminder that we say ‘respect’ in the COT not because a man has collected years of life, but because that man has earned it. He showed up. He put in the work. Encouragement for all of us to keep after it and put in the reps. COT: Joined the pax of the Rock and YHC took out the joint groups.
Early Start.. Disappointment.. Sounds like Prom All Over Again
Date: 2025-04-25 AO: ufo-ultimatefriz Q: MARTA PAX: Spyglass, Steve Hall, Spikeball, Crawdad, Shank, Fruity Pebbles, Slumdog, Broken Arrow, Yeti, Victoria, Smokey, sweeney_todd, Situation, MARTA, Biden, Cinco, Eaglet,Hobbs, Pink Eye, Gumnut, Cinco, Eaglet, Hobbs FNGs: 3 Cinco, Eaglet, Hobbs COUNT: 21 The blast nearly writes itself today. YHC arrived with coffee at the break of 5:15, the normal starting time, to a lit field and an intense game already locked in at 6-1 in favor of Pink jerseys. I quickly checked slack to no use as it was not mentioned that the start time was moved up to 5 AM to avoid football practice. Needless to say there was no football practice today and perhaps the granola, elitist, globalist text chain members could ask their inside man on current schedules. I just sat through a 1st grade performance which was theme around bullying and being a good friend. While the acting was superb, the writing was not so much – regardless, the iPhoners would not have been considered good friends in this play. There is a great innovation called SLACK that is a great communication tool that both yuppies and greenies can use but I digress. Next week I’ll be prepared to wreck my vengeance on the field and let the record show that I am not credited with a loss this week as the team was already down 6-1 at my arrival.
The match was never close but that doesn’t mean there weren’t moments to remember. Both Slumdog and Spikeball went down with non-contact injuries with the former looking bad… Despite his injury, @yeti informed Slumdog that tuition is due at the normal time. Defense was mostly lacking for yellow but that’s to be expected given the state of Vicky’s attire. At some point, Victoria shed his shirt and lacquered up with what most are saying had the scent and feel of baby oil. Imaginations went wild and the board will be consulted for a potential rename to Chip and Dales, Baby Oil, Swinging Richard, and/or Diddy (too soon?). Someone had to explain to the young’uns “that chip and dales” is not a safe google from a work computer. Was it the oil or the lack of focus or both that caused Fruity Pebbles’s drops – best described as egregious and many.
I was sad to miss the naming of Gumnut at some point last week? spackles has been trying to name someone that for a decade and I can’t wait to see him beam in excitement when he hears.
6 o’clock hit with no football team… something about the team being too distracted by prom to practice. This generation is truly soft… It’s known that Providence Day does not take a day off so set your wagers against CLT Christian next year. Great recruitment of 3 FNGs out of the feeder church Oakhurst – well done folks – now to get them to some real workouts.
Announcements: Blood drive June 20th – donate or Marta will take it by force on the field.
Yellow(12): Spyglass Slumdog Marta Cinco (FNG) Eaglet (FNG) Shank Fruity Spikeball Paris Broken Arrow Hobbs (FNG)
Pink (16?): Pinkeye Yeti Vicky/Chip and Dales Biden Smokey Gumnut Sitch Freshmeat Sweeney Todd Crawdad
The match was never close but that doesn’t mean there weren’t moments to remember. Both Slumdog and Spikeball went down with non-contact injuries with the former looking bad… Despite his injury, @yeti informed Slumdog that tuition is due at the normal time. Defense was mostly lacking for yellow but that’s to be expected given the state of Vicky’s attire. At some point, Victoria shed his shirt and lacquered up with what most are saying had the scent and feel of baby oil. Imaginations went wild and the board will be consulted for a potential rename to Chip and Dales, Baby Oil, Swinging Richard, and/or Diddy (too soon?). Someone had to explain to the young’uns “that chip and dales” is not a safe google from a work computer. Was it the oil or the lack of focus or both that caused Fruity Pebbles’s drops – best described as egregious and many.
I was sad to miss the naming of Gumnut at some point last week? spackles has been trying to name someone that for a decade and I can’t wait to see him beam in excitement when he hears.
6 o’clock hit with no football team… something about the team being too distracted by prom to practice. This generation is truly soft… It’s known that Providence Day does not take a day off so set your wagers against CLT Christian next year. Great recruitment of 3 FNGs out of the feeder church Oakhurst – well done folks – now to get them to some real workouts.
Announcements: Blood drive June 20th – donate or Marta will take it by force on the field.
Yellow(12): Spyglass Slumdog Marta Cinco (FNG) Eaglet (FNG) Shank Fruity Spikeball Paris Broken Arrow Hobbs (FNG)
Pink (16?): Pinkeye Yeti Vicky/Chip and Dales Biden Smokey Gumnut Sitch Freshmeat Sweeney Todd Crawdad
Deep and Wet
Date: 2025-04-25 AO: scars Q: Roulette PAX: F3 Elsa, taggart, kirby FNGs: None COUNT: 4 WARMUP: The sidewalk wasn’t wide enough, so kirby had to get “Deep and wet”… THE THANG: 3 miles of hills through Ballantyne Country Club, somehow YHC managed to make some interesting “route art” as a happy little accident (see attached)… kirby was especially chatty this morning, but super happy to be back in the gloom… F3 Elsa is committed to two a weeks and we are going to hold him to it… taggart thinks we need some extra weight for SCARS, so we’re gonna give it to him… MARY: We had a couple minutes to kill so merkins and flutter on the menu ANNOUNCEMENTS: Brewruck Memorial day weekend, join us… Kirby has a 5k a day challenge coming up in May… COT: Franky took us out, happy 30 years of American exceptionalism…
Stairs & Hurdles
Date: 2025-04-25 AO: centurion Q: Snuka PAX: Emoji, snowflake, Icrus FNGs: None COUNT: 4 WARMUP: Low Slow Sq., Hillbillies, Merkins, Plank Jacks, LBC’s, American Hammers, Stretches
THE THANG: Ran from launch to Carmel Village Shopping Center.
Ran up left stairwell and completed 10 merkins in the middle. Ran down the right stairwell and did 10 Heels to Heaven at the bottom. (5 rounds)
Proceeded to the rock pile. Lifted heavy rocks over the head and slammed it down on the ground 10 times (core exercise). After each round ran to the entrance of the bank and back. (3 rounds)
Proceed to Charlotte Catholic. Did 3 rounds of leg lifts up against the fence followed by scaling the wall and donkey kicks against the far wall
MARY: Yes
ANNOUNCEMENTS: Prayers for preschool as upcoming surgery is needed
COT: Thanks to Snowflake for the take out
THE THANG: Ran from launch to Carmel Village Shopping Center.
Ran up left stairwell and completed 10 merkins in the middle. Ran down the right stairwell and did 10 Heels to Heaven at the bottom. (5 rounds)
Proceeded to the rock pile. Lifted heavy rocks over the head and slammed it down on the ground 10 times (core exercise). After each round ran to the entrance of the bank and back. (3 rounds)
Proceed to Charlotte Catholic. Did 3 rounds of leg lifts up against the fence followed by scaling the wall and donkey kicks against the far wall
MARY: Yes
ANNOUNCEMENTS: Prayers for preschool as upcoming surgery is needed
COT: Thanks to Snowflake for the take out
[_union_co] espresso is gronk
Date: 2025-04-25 AO: _union_co Q: Unplugged PAX: Unplugged, espresso, hoffa FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: