Da Vinci
Date: 2025-03-22 AO: davinci Q: soft_pretzel PAX: Palmolive, Roulette, C3P0, das_boot, soft_pretzel, Snake Eyes FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Here we ruck again
Date: 2025-03-26 AO: sacs Q: Starch PAX: Cheese Curd FNGs: None COUNT: 2 WARMUP: pull out the ruck and sandbag out of the car
THE THANG: with no other pax showing up, keeping the Winkie and we are rucking
MARY: nope
ANNOUNCEMENTS: WTF
COT: look out for the pax that is not in the gloom. Reach out, connect, be a support!
THE THANG: with no other pax showing up, keeping the Winkie and we are rucking
MARY: nope
ANNOUNCEMENTS: WTF
COT: look out for the pax that is not in the gloom. Reach out, connect, be a support!
Leg day without squats?
Date: 2025-03-26 AO: meathead Q: voodoo PAX: Unplugged, Soul Glo, Emoji, MARTA, Uncle Leo, voodoo FNGs: None COUNT: 6 YHC arrived at Calvary early, which is very unusual and led to questioning from Unplugged, who was already doing his old man yoga warm up. Uncle Leo soon pulled in to begin his warmup and he and Unplugged did a little parallel play. The rest of the pax trickled and we had a half dozen by the time 0530 rolled around.
WARMUP: SSH x 20 IC 10 swings IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG: Workout 2 of Week 8 of the Kettlebell Only Muscle Gain program from Joe Daniels (with minor modifications)
14:00 EMOM (of course) of 10 X heavy staggered swings, alternating feet each round
Reverse lunge declining ladders of 10/8/6/4/2 on each leg x 2 sets
20 somersault squats (aka weighted monkey humpers
Finisher: 10 snatches (one side), 10 merkins. Repeato with snatches on the other side. Repeato for a second round. This improvisation was thoroughly enjoyed buy the pax in attendance.
MARY: ~1:00 elbow plank
ANNOUNCEMENTS: WTF, Blood drive at Windyrush
COT: circles up with the Anvil pax. Please keep The Worm in your prayers as he continues his recovery and pray for those with silent needs. Thanks to margo for the takeout.
WARMUP: SSH x 20 IC 10 swings IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG: Workout 2 of Week 8 of the Kettlebell Only Muscle Gain program from Joe Daniels (with minor modifications)
14:00 EMOM (of course) of 10 X heavy staggered swings, alternating feet each round
Reverse lunge declining ladders of 10/8/6/4/2 on each leg x 2 sets
20 somersault squats (aka weighted monkey humpers
Finisher: 10 snatches (one side), 10 merkins. Repeato with snatches on the other side. Repeato for a second round. This improvisation was thoroughly enjoyed buy the pax in attendance.
MARY: ~1:00 elbow plank
ANNOUNCEMENTS: WTF, Blood drive at Windyrush
COT: circles up with the Anvil pax. Please keep The Worm in your prayers as he continues his recovery and pray for those with silent needs. Thanks to margo for the takeout.
One Last Gasp
Date: 2025-03-25 AO: swift Q: flipper PAX: frasier, Brisket, Gump, Astro (Kyle Kirchhoff), bratwurst, das_boot, teddyf3, voodoo, soft_pretzel, citgo, fire_hazard, flipper FNGs: None COUNT: 12 WARMUP: 3 for marathon training 4 X 1mile launched early, YHC for an extended warmup. THE THANG: Mosey from launch to community house with some dynamic stretching on the way. 3 by 1 Mile intervals at 10k effort, but with the final quarter at 5k effort. Middle interval heading back towards Ballantyne commons was a bit hairy, but the PAX pushed through. Recovery was half a mile in between each, and the PAX kinda scattered due to no explicit plan from the Q, Cobains. After all 3 intervals completed, PAX scattered for the return to launch, with YHCs contingent returning via Upper and The Bowl, while Wolverine took the long way and arrived back post COT. MARY: nope! ANNOUNCEMENTS: WTF and blood drive COT: with Bagpipe, Gump took us out
Crushing on Karoline LeavittX
Date: 2025-03-26 AO: backblasts Q: poptart PAX: Orange Whip, Alf, O’Tannenbaum, taggart, Horsehead FNGs: None COUNT: 6 We did a lot of Wamrap stuff in the parking deck. And covered every topic imagineable, but mostly focused on the brains of OWs girlfriend, Karoline. Rumor has it they are coming out with a Levitt pinup calendar soon.
Classic Routes, Fresh Air
Date: 2025-03-22 AO: chicken-run Q: midriff PAX: wingman, Franky, Gruden, Doublemint, toolbag, bunker, frasier, fletch FNGs: None COUNT: 9 Toolbag calls the way, Country roads greet dawn’s first light, Stride through morning’s peace.
What he doesn’t do in quantity, he doesn’t make up for in quality
Date: 2025-03-25 AO: bagpipe Q: Palmolive PAX: Rousey, ToeJam, wildturkey, Pepsi, madison, Starch, Roulette, Blue Tent, kirby, Yogi (Florence) FNGs: None COUNT: 11 A Q goes from disappointment, to excitement, to “oh man, this is going to be messy” as the PAX count starts increasing from 1 to double digits pre-workout. I came in with a half baked plan that held together like hot banana bread once we got to the upper decks (parking deck, not toilets).
Awesome job by all and it was great to hear the mumble chatter start, stop, then start again, so I knew everyone was putting in work, but also having fun.
WARM UP Some burpees and imperial walkers with LSSs
THANG Run up the parking garage, starting with 5 reps of one exercise, and increasing by 5 reps and adding another exercise every half floor…good audible to change it to every floor when we got to the 4th. Everything fell apart by the 6th (because math in the morning :abacus: ).
1. Jump squats 2. Merkins 3. Burpees ( Roulette :japanese_ogre: ) 4. Big boys 5. Twisted pistons 6. Heels to heaven 7. Back scratchers 8. 2 minute-ish plank
Mosey back to launch
Awesome job by all and it was great to hear the mumble chatter start, stop, then start again, so I knew everyone was putting in work, but also having fun.
WARM UP Some burpees and imperial walkers with LSSs
THANG Run up the parking garage, starting with 5 reps of one exercise, and increasing by 5 reps and adding another exercise every half floor…good audible to change it to every floor when we got to the 4th. Everything fell apart by the 6th (because math in the morning :abacus: ).
1. Jump squats 2. Merkins 3. Burpees ( Roulette :japanese_ogre: ) 4. Big boys 5. Twisted pistons 6. Heels to heaven 7. Back scratchers 8. 2 minute-ish plank
Mosey back to launch
Have I lost all creativity
Date: 2025-03-25 AO: fast-twitch Q: Cheese Curd PAX: Benny, geraldo, deep_dish, Joker, Alf, purell, retread, turkey_leg FNGs: None COUNT: 9 WARMUP: run 2 miles to the entrance of 5 Knolls,
THE THANG: run as many hill repeats as you can, I think I only got 2
Run home
MARY: nope ANNOUNCEMENTS: nothing COT: short and sweet, this crew came out knowing what was coming. Few calculated the miles to 5 Knolls and then we just ran until we got back.
Not a lot of chatter, but pockets of guys paired up. I had Oona and a few fly-byes
THE THANG: run as many hill repeats as you can, I think I only got 2
Run home
MARY: nope ANNOUNCEMENTS: nothing COT: short and sweet, this crew came out knowing what was coming. Few calculated the miles to 5 Knolls and then we just ran until we got back.
Not a lot of chatter, but pockets of guys paired up. I had Oona and a few fly-byes
Always keep the hammer dolphin happy, they can be violent and get high off of puffer fish
Date: 2025-03-24 AO: swole Q: Unplugged PAX: flipper, Soul Glo, ickey_shuffle, voodoo, wildturkey, Uncle Leo FNGs: None COUNT: 7 WARMUP: SSH Swings Sprinklers Swings LSS High Pull Arm Circles
THE THANG: Week 8 of the :rainbow: sheet. Press day! And boy did we press. Phase 1: – Pushup to clean and jerk or press – 3 reps each side x 5 rounds. Phase 2 through :infinity: – 30 min clock – Clean Strict press x 2 every 30 seconds. alt arms each set – That’s right 60 sets for 120 total reps. This left time for mumble chatter b/w sets which included: -Baseball dads are just a bad as soccer dads. -High school ball outrates travel ball. -Flipper loves late 90’s-2000’s pop punk. -The curator of playlist was obsessed with Paramore. -A certain Bryan Adam song apparently was not talking about a year but an act. Just a rumor. -Uncle Leo keeps track of reps and sets better than any PAX in the F3nations. He’s the #1 seed repeat champ! Kudos. -Flipper really really really liked the playlist. He was like these dolphin getting happy and high off puffer fish toxin. https://youtu.be/msx3BAhIeQg?feature=shared
Phase 3 – Hammer curls were called and not done. All hail Pavel and Dan John! So with 2 min left after the eternal phase 2 we did one set of 50 2H swings. Voodoo swung 48 KG or something like that. Beast.
MARY: A holding a bell in the air for 30 min should do it. ANNOUNCEMENTS: Waxhaw is doing things on trails in a festive manner. Brewruck – Memorial Saturday Blood drive – April 2 See you soon The Worm COT: YHC took us out.
THE THANG: Week 8 of the :rainbow: sheet. Press day! And boy did we press. Phase 1: – Pushup to clean and jerk or press – 3 reps each side x 5 rounds. Phase 2 through :infinity: – 30 min clock – Clean Strict press x 2 every 30 seconds. alt arms each set – That’s right 60 sets for 120 total reps. This left time for mumble chatter b/w sets which included: -Baseball dads are just a bad as soccer dads. -High school ball outrates travel ball. -Flipper loves late 90’s-2000’s pop punk. -The curator of playlist was obsessed with Paramore. -A certain Bryan Adam song apparently was not talking about a year but an act. Just a rumor. -Uncle Leo keeps track of reps and sets better than any PAX in the F3nations. He’s the #1 seed repeat champ! Kudos. -Flipper really really really liked the playlist. He was like these dolphin getting happy and high off puffer fish toxin. https://youtu.be/msx3BAhIeQg?feature=shared
Phase 3 – Hammer curls were called and not done. All hail Pavel and Dan John! So with 2 min left after the eternal phase 2 we did one set of 50 2H swings. Voodoo swung 48 KG or something like that. Beast.
MARY: A holding a bell in the air for 30 min should do it. ANNOUNCEMENTS: Waxhaw is doing things on trails in a festive manner. Brewruck – Memorial Saturday Blood drive – April 2 See you soon The Worm COT: YHC took us out.
Stonecrest
Date: 2025-03-24 AO: blakovery Q: frasier PAX: bunker, bratwurst, Polly, wingman FNGs: None COUNT: 5 WARMUP: THE THANG: did the Lasso around the movie theater? MARY: ANNOUNCEMENTS: COT: