But we planked
Date: 2026-02-03 AO: Bagpipe Q: Cheese Curd , PAX: Cheese Curd, Starch, Hawkeye, Roulette, Pepsi, SweetWater FNGs: None COUNT: 7 WARMUP: come out the gays hot with a run to the parking deck
Head to the bottom for the basic: SSH, IW, runner stretch merkins and the slow potato picker into good morning (my back loves those)
THE THANG: Pretty basic workout with rounds each round was of the following reps 1,2,3,4 2,4,6,8 3,6,9,12 4,8,12,16 5,10,15,20 6,12,18,24 7,14,21,28 8,16,24,32
Run the up ramp, complete 1: burpee 2: a merkin variation: wide, diamond, Han release 3: sumo squat, jump squat, monkey humper 4: LBC or Big Boy sit up
After you do the rep, run down 1 level for a divebomb merkin, for example, round 1 – 1 round 2-2 etc. then backwards run up the ramp, once up, run up to the next level and repeat until we hit the snowy top deck
MARY: we got a chance to dance
ANNOUNCEMENTS: no
COT: flipper toook out both the runners and boot campers
-Everyone pushed really hard. -Yes, we left hot out the parking lot… sometime you just gotta move. -Some of the comments were we didn’t rest, but I remember planking and a few 10 counts -my plan was to make Roulette pissed enough for his SACS Q tomorrow… accomplished – wildturkey was jumping into the burpees early, something Bout a head start/ slow burpees – also hoping that this Q would have SweetWater rethink my Q for Thursday at the Phoenix, haven’t seen that happen yet – Pepsi was grinding all morning – Hawkeye Hawkeye doesn’t know profile to use anymore, but that doesn’t stop him in the gloom – Starch was pretty quiet all morning.. I think he was sleepy… babies will do that
That’s all for now. Have a great day, stay safe
Head to the bottom for the basic: SSH, IW, runner stretch merkins and the slow potato picker into good morning (my back loves those)
THE THANG: Pretty basic workout with rounds each round was of the following reps 1,2,3,4 2,4,6,8 3,6,9,12 4,8,12,16 5,10,15,20 6,12,18,24 7,14,21,28 8,16,24,32
Run the up ramp, complete 1: burpee 2: a merkin variation: wide, diamond, Han release 3: sumo squat, jump squat, monkey humper 4: LBC or Big Boy sit up
After you do the rep, run down 1 level for a divebomb merkin, for example, round 1 – 1 round 2-2 etc. then backwards run up the ramp, once up, run up to the next level and repeat until we hit the snowy top deck
MARY: we got a chance to dance
ANNOUNCEMENTS: no
COT: flipper toook out both the runners and boot campers
-Everyone pushed really hard. -Yes, we left hot out the parking lot… sometime you just gotta move. -Some of the comments were we didn’t rest, but I remember planking and a few 10 counts -my plan was to make Roulette pissed enough for his SACS Q tomorrow… accomplished – wildturkey was jumping into the burpees early, something Bout a head start/ slow burpees – also hoping that this Q would have SweetWater rethink my Q for Thursday at the Phoenix, haven’t seen that happen yet – Pepsi was grinding all morning – Hawkeye Hawkeye doesn’t know profile to use anymore, but that doesn’t stop him in the gloom – Starch was pretty quiet all morning.. I think he was sleepy… babies will do that
That’s all for now. Have a great day, stay safe
A Jew and a Mongol walk into a bar…
Date: 2026-02-02 AO: Blakovery Q: jrr_tolkien , Gump PAX: jrr_tolkien, Gump, midriff FNGs: None COUNT: 2 WARMUP: no such thing it was 11degrees THE THANG: run 7miles in shopping centers MARY: had a little :sheep: ANNOUNCEMENTS: THE PR⭕️D this Friday 0530 at The Brave launch. Epic Preblast video released tomorrow. COT: #Blessed
Get to know Gump. He’s the real deal. TCLAPS to midriff for head locking him. It makes your morning no-show excusable.
I also bet Gump breakfast nobody else would show this morning. Easiest free Chicken mini meal ever. :man-facepalming:
Get to know Gump. He’s the real deal. TCLAPS to midriff for head locking him. It makes your morning no-show excusable.
I also bet Gump breakfast nobody else would show this morning. Easiest free Chicken mini meal ever. :man-facepalming:
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.