Olympus – Snowday Edition!
Date: 2026-01-31 AO: Olympus Q: Krzyzewski , PAX: flipper, Mountain Momma, The Worm, Toto, Krzyzewski FNGs: None COUNT: 5 Virtual beatdown this week courtesy of the historic nearly foot of snow Charlotte received! Truly one for the ages. WARMUP: Pax did their own thing, but the prescribed warm-up was as usual: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) The E-Z Complex (3 sets) – Single bell swings (3x) – Hi-pulls (2x) – Clean (1x) – Thruster (1x) – Switch hands and repeato 2) Upbeat EMOM (12 min. EMOM) – A: Pelosi Ladder – B: Row -> Clean -> Park Bell -> Row -> Clean/Squat/Press (3x; switch to other side every round so you do each side twice in the 12 min. EMOM) – C: Merkins (10x) 3) Five Alive Complex (3 sets; naturally, you can flex this up to 5 sets total, if you want that full “Five Alive” experience…or have spare time) – Snatches (5x e/s) – Lawnmower rows (5x e/s) – Chest press (5x) 4) Circuit Work (5 sets; 2 min. rest between each set) – Heavy swings (20x) – Goblet squats (10x) – Deadlift -> upright row (5x) – Racked reverse lunge (5x e/s) MARY: – Static holds (overhead / rack / suitcase) for 20 sec. each element then 20 sec. rest and repeato other side – Plank (45 sec.) – Glutebridge (45 sec.) ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for February’s edition. – :pancakes: Second F Friday (2/13) – second Friday of the month at Stacks. See Slack for details. – :beers: SOB Brew Ruck (3/7) – see details on Slack. COT: Not this week.
Party for Mary Please
Date: 2026-01-30 AO: The Brave Q: Hippie , PAX: Gump, Franky, wildturkey, frasier, bunker, Palmolive, Hippie, One Niner, soft_pretzel, midriff FNGs: None COUNT: 10 WARMUP: THE THANG: 1. Off-Piste Adventure for some weighted exercises. The coupons were frozen into the creek. A let-down for sure and an audible was required.
2. Nice Turf for Mary – we got there but not after having ignored 5 “do not enter” signs for ice. At one point I thought we lost Gump in the creek. He’s fine.
3. Parking Deck for roof top HIIT : except I’m not sure our heart rates got high enough to be effective. 2 sets with a 1 minute break that was way too long. The Q had music to go along but didn’t share it with others. :loudspeaker:
4. Rooftop Relay – we didn’t get to this and we were short on mileage so we had to weave the parking lot aisles for distance.
fire_hazard there is potential in this workout so sign me up for a redo.
MARY: yea with “crunchy frog” added. I was excited to use a Exicon approved movement but turns out this exercise is extremely difficult as a finishing move for Mary. I’d encourage you to try it but maybe at home first.
ANNOUNCEMENTS: COT: roulette’s snakeeyes and his heart procedure
2. Nice Turf for Mary – we got there but not after having ignored 5 “do not enter” signs for ice. At one point I thought we lost Gump in the creek. He’s fine.
3. Parking Deck for roof top HIIT : except I’m not sure our heart rates got high enough to be effective. 2 sets with a 1 minute break that was way too long. The Q had music to go along but didn’t share it with others. :loudspeaker:
4. Rooftop Relay – we didn’t get to this and we were short on mileage so we had to weave the parking lot aisles for distance.
fire_hazard there is potential in this workout so sign me up for a redo.
MARY: yea with “crunchy frog” added. I was excited to use a Exicon approved movement but turns out this exercise is extremely difficult as a finishing move for Mary. I’d encourage you to try it but maybe at home first.
ANNOUNCEMENTS: COT: roulette’s snakeeyes and his heart procedure
Artic Adventure
Date: 2026-01-31 AO: The Super Bowl Q: wildturkey , PAX: Brisket, Roulette, lex_luthor, wildturkey, snowflake, Rump roast, ToeJam, taggart, SweetWater, Snow Plow, AKA Bad 🐰 FNGs: 2 Snow Plow, AKA Bad 🐰 COUNT: 11 Standard warmup 4 corners Premier campus work and garage deck relay Triple Nickel Big hill up and down Mary bonanza
The arctic wolves came to play! An epic adventure that may never happen again. Thank you for posting.
The arctic wolves came to play! An epic adventure that may never happen again. Thank you for posting.
Bowlderdash
Date: 2026-01-31 AO: Bowlderdash Q: soft_pretzel , PAX: Polly, Green Label, Astro (Kyle Kirchhoff), Swedish Chef, kirby, Franky, soft_pretzel, Chopper, tuck, midriff, Patches, retread, Gump, gumbo, citgo, fleetwood, Rob Rosenthal – Drive By, bratwurst, das_boot, jrr_tolkien FNGs: None COUNT: 20 WARMUP: THE THANG: it snowed!!! Awesome day for a run. MARY: ANNOUNCEMENTS: COT: Thank you Roulette for sharing the positive news on your son and encouragement from F3 brothers.
Peak 51 Bootcamp
Date: 2026-01-29 AO: Peak 51 Q: lois , PAX: slim_fast, Sensei, mallcop, Spammer, lois, Pele, Mounds FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Getting it done
Date: 2026-01-30 AO: Mountain Goat Q: retread , PAX: retread, slim_fast, mallcop, Adobe, Spammer, Pele, jello, Mounds FNGs: None COUNT: 8 WARMUP: Involuntary shivering. THE THANG: ~ 5 miles of Rounding Run and various offshoots capped off by a trip up Rising Meadow. Everyone agreed it was freaking :cold_face::cold_face: MARY: Not today. ANNOUNCEMENTS: The Prod next week, 2/6. COT: Pele graciously took us out.
SCARS: Ice Badger
Date: 2026-01-30 AO: SCARS Q: F3 Elsa , PAX: Pepsi, The Worm, F3 Elsa FNGs: COUNT: 3 WARMUP: Mosey to main road THE THANG: Double time to Endhaven and back, braving the cold winds of 485 as well as snow and ice leftover from last weekend. Discovered some very excellent new routes near Endhaven which will serve well for future rucks and possibly, maybe, some future drill work to enhance our rucking skills.
MARY:
Gaslit the Q into thinking SCARs has always been 45 minutes so did actually have time for Mary today. A cornucopia of Planks, Muricans, and Imperial Walkers were enjoyed by all.
ANNOUNCEMENTS: The Worm will serve as Q next week as we concerge for the Prod.
COT: 1)Prayers for Roulette and Snake Eyes today hoping for success today and a speedy recovery.
MARY:
Gaslit the Q into thinking SCARs has always been 45 minutes so did actually have time for Mary today. A cornucopia of Planks, Muricans, and Imperial Walkers were enjoyed by all.
ANNOUNCEMENTS: The Worm will serve as Q next week as we concerge for the Prod.
COT: 1)Prayers for Roulette and Snake Eyes today hoping for success today and a speedy recovery.
Centurion back blast
Date: 2026-01-30 AO: Centurion Q: Hawkeye , PAX: Rawhide, Cheese Curd, lorax, Snuka, snowflake, Hawkeye, Project Z FNGs: None COUNT: 7 WARMUP: ring around the island THE THANG: office picnic area partner routine. Dips, Merkins, core. Wall sit with air press countdown. King of the hill Jacobs ladder with squat/imperial walkers, and Burpee‘s. Oh yeah!! MARY: back to launch with each packs, calling out a core exercise with two sets of Johnny Dramas. ANNOUNCEMENTS: remember, no Centurion next week. We will all be meeting at Nora Mac’s. COT: YDC took us out.
Brad Panovich… the bane of every husband
Date: 2026-01-30 AO: Ultimate Q: MARTA , PAX: Yeti, Shank, Smothered, Wu Tang is for the children, MARTA, Spikeball, Situation, Paris, JH, Crawdad, David Baker, Biden, Aoli, Peaches, Pinkeye, Bullystick FNGs: None COUNT: 16 Warmup: 10x SSH
The Thang: On the onset, one thing was clear. The teams were the most even they’d been in weeks pitting red vs. yellow. The match started at normal time as the LAX folks are too soft to practice in sub-freezing temperatures – to our benefit. I expect that Yeti will start calling them the marshmellow team on the morning announcements. Even the PAX at Joust looked a little cold and sparse – but I digress.
The game traded points back and forth with the steady hand, throws, and flawless leadership of Smothered keeping red in the game methodically working the disc down the field. But it was for naught, tight defense by Yeti and @aoli who were everywhere made up for the errant throws of yellow. Points traded back and forth until somewhere around 6-7 or 7-7. A timely switch pushed Paris to the sideline who made a questionable call for a score. @bullystick called him out with the best perspective from the sideline to return the disc to the thrower (Spikeball). Paris was tightly guarded and not able to come up with the circus catch in the end… the disc never lies. At that point, yellow pulled away with a pair of breaks only to have red tie at 10s after @flywithme departed the field for what I suspect was pharmaceutical intervention.
In the end, the defense of yellow prevailed and the final nail in the coffin was the midfield huck to @aoli by MARTA for the score. Leaderless (without the beloved commish), red pleaded to extend the game to 6:20, only to provide the most half hearted effort on the ensuing possession. Yellow 13 to Red 10.
The main story of the game was clearly @aoli who most likely scored 8 of the 13 yellow goals, despite not doing crossfit. His post game press conference made ESPN and can be seen here:https://www.youtube.com/watch?v=ozGNfNsnX6g. Other notable notables included post-game lamentations of Brad Panovich stealing the hearts of every young wife and mother.. and the lack of school due to “cold weather”.
Yellow: 13 Shank Yeti Bullystick Marta Aioli Peaches Pink Eye Peanut
Red: 10 Smothered Sitch Spikeball Flywithme Paris Crawdad Biden Wutang
CoT: Pink Eye takes us out
The Thang: On the onset, one thing was clear. The teams were the most even they’d been in weeks pitting red vs. yellow. The match started at normal time as the LAX folks are too soft to practice in sub-freezing temperatures – to our benefit. I expect that Yeti will start calling them the marshmellow team on the morning announcements. Even the PAX at Joust looked a little cold and sparse – but I digress.
The game traded points back and forth with the steady hand, throws, and flawless leadership of Smothered keeping red in the game methodically working the disc down the field. But it was for naught, tight defense by Yeti and @aoli who were everywhere made up for the errant throws of yellow. Points traded back and forth until somewhere around 6-7 or 7-7. A timely switch pushed Paris to the sideline who made a questionable call for a score. @bullystick called him out with the best perspective from the sideline to return the disc to the thrower (Spikeball). Paris was tightly guarded and not able to come up with the circus catch in the end… the disc never lies. At that point, yellow pulled away with a pair of breaks only to have red tie at 10s after @flywithme departed the field for what I suspect was pharmaceutical intervention.
In the end, the defense of yellow prevailed and the final nail in the coffin was the midfield huck to @aoli by MARTA for the score. Leaderless (without the beloved commish), red pleaded to extend the game to 6:20, only to provide the most half hearted effort on the ensuing possession. Yellow 13 to Red 10.
The main story of the game was clearly @aoli who most likely scored 8 of the 13 yellow goals, despite not doing crossfit. His post game press conference made ESPN and can be seen here:https://www.youtube.com/watch?v=ozGNfNsnX6g. Other notable notables included post-game lamentations of Brad Panovich stealing the hearts of every young wife and mother.. and the lack of school due to “cold weather”.
Yellow: 13 Shank Yeti Bullystick Marta Aioli Peaches Pink Eye Peanut
Red: 10 Smothered Sitch Spikeball Flywithme Paris Crawdad Biden Wutang
CoT: Pink Eye takes us out
Last week at #TheShield :snowflake: | Q: CooterQ (The Coot)
Date: 2026-01-22 AO: Shield Q: Cooter2 , PAX: Cooter2, tagalong, shrinkwrap, Pilgrim, ToeJam FNGs: None COUNT: 5 The Coot took us on a neighborhood tour of Cameron Wood, keeping the PAX moving and the chatter flowing with some timely snow trivia as we braced for Snowmageddon: Part One.
Miles were logged, facts were questionable, and the forecast was cold—but spirits stayed high. Solid way to set the tone before the storm rolled in. :snowflake::muscle:
Miles were logged, facts were questionable, and the forecast was cold—but spirits stayed high. Solid way to set the tone before the storm rolled in. :snowflake::muscle: