Who was that guy again?
Date: 2025-11-05 AO: anvil Q: Point Break PAX: lorax, Erin Brokavich, puddin_pop, Limey (Q) FNGs: None COUNT: 5 Things were done. Movies were misremembered.
Starting slow
Date: 2025-11-05 AO: meathead Q: voodoo PAX: Unplugged, Toto, The Worm, MARTA, voodoo, taggart, flipper, Ref Dragon FNGs: None COUNT: 8 We had a solid crowd this morning for the second installment of our new (old) program. The Wolf is squat heavy as the legs feed the wolf. Thankfully, the other exercises were manageable. We had a visitor from Greensboro this morning with the very cool name of Red Dragon, which is the mascot of a rival college.
WARMUP: SSH x 20 IC 5 swings e/s IW x 15 IC 5 high pulls e/s Sharon Towers x 10 IC 5 cleans e/s Prying squats x 2
THE THANG:
The Wolf: DFS DMP DCL DFS
Performed as a chain 5 times through for 3 sets. This was manageable but will build over the coming weeks.
Carries (doubles): overhead, racked, suitcase (with shrugs). Repeato
MARTA mentioned Pelosi, so we did a Pelosi ladder (1/2/3/4/5 swings e/s) in his honor
Easy strength (3 sets) SLDL – 5 e/s Belkins- 10 Renegade rows – 5 e/s
EMOM of 20 swings x 3
MARY: elbow plank, hollow body hold, glute bridge
ANNOUNCEMENTS: Food ruck on 11/15, Christmas party on 12/7, and Festivus convergence on 12/13. Please see the pinned activity sheet on the Mumblechatter channel.
COT: prayers for Pepsi’s wife, Heather, as she recovers from back surgery yesterday. Thanks to Unplugged for taking out the combined pax of Meathead and Anvil.
WARMUP: SSH x 20 IC 5 swings e/s IW x 15 IC 5 high pulls e/s Sharon Towers x 10 IC 5 cleans e/s Prying squats x 2
THE THANG:
The Wolf: DFS DMP DCL DFS
Performed as a chain 5 times through for 3 sets. This was manageable but will build over the coming weeks.
Carries (doubles): overhead, racked, suitcase (with shrugs). Repeato
MARTA mentioned Pelosi, so we did a Pelosi ladder (1/2/3/4/5 swings e/s) in his honor
Easy strength (3 sets) SLDL – 5 e/s Belkins- 10 Renegade rows – 5 e/s
EMOM of 20 swings x 3
MARY: elbow plank, hollow body hold, glute bridge
ANNOUNCEMENTS: Food ruck on 11/15, Christmas party on 12/7, and Festivus convergence on 12/13. Please see the pinned activity sheet on the Mumblechatter channel.
COT: prayers for Pepsi’s wife, Heather, as she recovers from back surgery yesterday. Thanks to Unplugged for taking out the combined pax of Meathead and Anvil.
Welcome back
Date: 2025-11-04 AO: skunk-works Q: Mountain Momma PAX: Header, smokey, lois FNGs: None COUNT: 4 WARMUP: Stuff, no burpees for Header. Welcome back Kotter theme song in honor of his return THE THANG: Tabata stuff Laps for the runners MARY: ANNOUNCEMENTS: COT:
late log
Date: 2025-10-28 AO: skunk-works Q: Mountain Momma PAX: smokey, lois FNGs: None COUNT: 3 WARMUP: THE THANG:
Forgot to log, getting the stats MARY: ANNOUNCEMENTS: COT:
Forgot to log, getting the stats MARY: ANNOUNCEMENTS: COT:
Sets of 10
Date: 2025-11-05 AO: the-maul Q: SweetWater PAX: super trooper FNGs: None COUNT: 2 WARMUP: Mosey to side parking lot by movie theatre. SSH and runners stretch. THE THANG: 3 sets of running up the hill and then at the bottom, 10 Merkins, 10 Squats, 10 Big Boys Run down Murder Horn and past the clubhouse to do 10 Merkins, 10 Squats, 10 Big Boys. Then run back up Murder Horn and repeat exercises. Run over to fountain near office building. Repeat exercises. Run to St. Matt’s and around church. Repeat exercises. Run to back side of Firebirds and complete 3 sets of exercises and running up the hill. Back to launch. MARY: last two minutes ANNOUNCEMENTS: none COT: Thank you super trooper for coming out to support.
Hot Topic Lip Piercing playlist…
Date: 2025-11-05 AO: sacs Q: Roulette , PAX: Cheese Curd, midriff, hoover, wildturkey FNGs: None COUNT: 5 WARMUP: Fumble two sandbags worth 100 lbs down to the football field… THE THANG: Shadow Selection Bonus week 2 Evolution 17: Celiz – “Medevac Shield” Honoree: SFC Christopher A. Celiz, 1/75 Rangers, Afghanistan (Jul 12, 2018). Exposed himself to withering fire to shield a casualty and medevac helicopter crew; mortally wounded, he signaled the aircraft to depart, saving others. Standards: AMRAP (As Many Rounds As Possible) in 1 Hour ● Start Position: Kneel at the casualty point and wait 20 seconds ● Then lift and fireman-carry a 30-pound casualty dummy for 10 meters to the designated medevac zone. ● Simultaneously, drag a 40-pound sandbag to simulate supporting suppressive f ire. ● Upon reaching the evac zone, gently place the 30-pound casualty in the cradle and perform 10 sandbag shoulder presses, symbolizing covering fire and continued protection. ● Walk back to the casualty point, maintaining controlled breathing, posture, and situational awareness. ● Cycle repeats MARY: un-required ANNOUNCEMENTS: Check out wildturkey google doc COT: YHC took us out with a reminder for gratitude
The Core of the Matter
Date: 2025-11-04 AO: bagpipe Q: Hawkeye PAX: kirby, Starch, Roulette, madison, wildturkey FNGs: None COUNT: 6 WARMUP: ring around the island while waiting for Kirby to park his Camry. THE THANG: Core based workout that included Burpee‘s, variety of planks, pull-ups, and several trips down the slides. On a 2.2 mile mosey, we included some dips, step ups, calf raises, and a bonus trip up and down the parking deck stairs. Thanks to all for a great group beat down. MARY: inclusive ANNOUNCEMENTS: plenty of upcoming events listed on Slack COT: joined with our brothers from the Running Group.YHC took us out.
The Hills
Date: 2025-11-04 AO: swift Q: frasier , PAX: Brisket, bunker, Cheese Curd, citgo, fire_hazard, flipper, Hippie, midriff, soft_pretzel, tagalong, teddyf3, Wolverine FNGs: None COUNT: 13 WARMUP: We did our natural elite athlete warm-up. THE THANG: pretty simple on instructions, harder, execute in reality. We ran up several different hills of various length and grade. The idea was to run at a 5K effort. That meant not be bent over by the time you got to the top. We recovered on the down and did this for a total of nine times. MARY: Of course not ANNOUNCEMENTS: I am out of town next week and Bunker is going to take over the rains with bratwurst being the second back up. I am sure you are in good hands. COT:
Enter The Wolf
Date: 2025-11-03 AO: swole Q: flipper PAX: The Worm, Blanks, hoover, Dover, wildturkey, ickey_shuffle, Coldcuts – Scott Simons, Toto, Uncle Leo, flipper, Pepsi FNGs: None COUNT: 11 The fun thing about being the site Q at swole is often YHC gets the chance to launch the latest and greatest program to the unsuspecting victims PAX. So it was with anticipation that YHC pulled into the lot in the gloom of this cool November morning. At 3 minutes of 0530 there were but 3 cars gathered and some concern had begun to creep in that voodoo’s verbose preblasting had been sufficient to scare off the PAX from what was surely going to be a doozy. By the time the clock struck pain, however, the numbers had swollen mightily and 11 of us, including site FNGs Dover and Coldcuts – Scott Simons, got to know TheWolf a bit better.
WARMUP: SSH, Swings, IW, Cleans, ST, Armcircles and Scarecrows, prying squat THE THANG:
Complex 1: first R and then L of Swing, Clean, Press, Squat, w/ a Belkin in between each KB movement. Repeato w/ 2 reps of each, repeato the first set 2x unbroken
TheWolf: 5 each of DCLN, DFS, DMP, DCLN, DFS. This was done straight through (complex) 2X. For the last set we did it chain style (1 rep of each 5X through)
Carries: waiter out, 4 goblets, waiter back, 4 goblets, rack out, 6 upright rows, rack back, 6 upright rows, suitcase out, 8 shrugs, suitcase back, 8 shrugs, Jerry west out half way and back.
Final Grind: 5,10,15,20 of heavy swing and merkin
MARY: boat canoe, flute bridge ANNOUNCEMENTS: see slack for pinned events schedule COT: YHC took us out, continued prayers for M-Pepsi as she faces back surgery tomorrow.
WARMUP: SSH, Swings, IW, Cleans, ST, Armcircles and Scarecrows, prying squat THE THANG:
Complex 1: first R and then L of Swing, Clean, Press, Squat, w/ a Belkin in between each KB movement. Repeato w/ 2 reps of each, repeato the first set 2x unbroken
TheWolf: 5 each of DCLN, DFS, DMP, DCLN, DFS. This was done straight through (complex) 2X. For the last set we did it chain style (1 rep of each 5X through)
Carries: waiter out, 4 goblets, waiter back, 4 goblets, rack out, 6 upright rows, rack back, 6 upright rows, suitcase out, 8 shrugs, suitcase back, 8 shrugs, Jerry west out half way and back.
Final Grind: 5,10,15,20 of heavy swing and merkin
MARY: boat canoe, flute bridge ANNOUNCEMENTS: see slack for pinned events schedule COT: YHC took us out, continued prayers for M-Pepsi as she faces back surgery tomorrow.
4x4x4 – plus blocks
Date: 2025-11-03 AO: firestarter Q: wingman PAX: SweetWater, taggart, Point Break, madison, war_eagle FNGs: None COUNT: 6 WARMUP: Mosey to 131 Main. SSH IW Windmill Potato Picker THE THANG: 4 Exercises, 4 Corners, 4 Rounds – 5 Burpees – Point Break with 2 extra burpee penalty for finishing first. Some of us joined in with the penalty. – 10 Merkins – 15 Squats – 20 LBCs
Mosey to the back of shops to the wall. Choose a height and do 5 get-ups per leg OR Lunges.
Mosey towards Cinder pile with merkins and squats along the way
CinderWork – 4 Rounds – 10 curls – 10 presses – 10 tricep extensions – 10 bent-over rows
Few backward runs plus some mosey toward the Yoga Studio.
Pullups – Rounds – Supine Pullups or Fingertip Pullups – Up and over Stairs
Wall Sit Presses Single-Count to 100. #crowdpleaser. war_eagle got the look.
30s of Plank back at the launch.
Point Break – firestarter regular and it shows. Killed it out there today. first. madison – back from the win NC State vs GT and was ready to start the week of right! war_eagle – Great to have you out there this morning. #formpolice, don’t cut corners on squats. He will get you. Time spend talking about teenager party transfers. #your-done taggart – This Guy! Shows up and puts in the work. You are making strong gains. #keepitup SweetWater – quiet today, but you know he loves burpees. Putting in solid work. He is on Q at the-maul on Wednesday. He did promise now burpees. He also said you better be there or he will track you down.
ANNOUNCEMENTS: – lots of activity coming up. Check out the bookmarks in the mumblechatter channel. – Happening Soon: – 11/15 Brew Ruck see brewruck or brew-ruck-food-drive – Benefits Second Harvest Food Bank – 11/27 Rea Farms Turkey Jam – run, bootcamp, ruck options i am sure. – 12/5 – Deck the Halls – Can drive/Donations for ballantynefamilies.org/ in Need.
COT: – Bring the energy and strength with you throughout the day. May that be the light to someone else. Family or otherwise.
Mosey to the back of shops to the wall. Choose a height and do 5 get-ups per leg OR Lunges.
Mosey towards Cinder pile with merkins and squats along the way
CinderWork – 4 Rounds – 10 curls – 10 presses – 10 tricep extensions – 10 bent-over rows
Few backward runs plus some mosey toward the Yoga Studio.
Pullups – Rounds – Supine Pullups or Fingertip Pullups – Up and over Stairs
Wall Sit Presses Single-Count to 100. #crowdpleaser. war_eagle got the look.
30s of Plank back at the launch.
Point Break – firestarter regular and it shows. Killed it out there today. first. madison – back from the win NC State vs GT and was ready to start the week of right! war_eagle – Great to have you out there this morning. #formpolice, don’t cut corners on squats. He will get you. Time spend talking about teenager party transfers. #your-done taggart – This Guy! Shows up and puts in the work. You are making strong gains. #keepitup SweetWater – quiet today, but you know he loves burpees. Putting in solid work. He is on Q at the-maul on Wednesday. He did promise now burpees. He also said you better be there or he will track you down.
ANNOUNCEMENTS: – lots of activity coming up. Check out the bookmarks in the mumblechatter channel. – Happening Soon: – 11/15 Brew Ruck see brewruck or brew-ruck-food-drive – Benefits Second Harvest Food Bank – 11/27 Rea Farms Turkey Jam – run, bootcamp, ruck options i am sure. – 12/5 – Deck the Halls – Can drive/Donations for ballantynefamilies.org/ in Need.
COT: – Bring the energy and strength with you throughout the day. May that be the light to someone else. Family or otherwise.