Twas the afternoon after Sparta
Date: 2025-10-23 AO: sparta Q: hoover PAX: geraldo, Joker, ductwork, Gazette FNGs: None COUNT: 5 WARMUP: Talk about where OW is. Still sleeping. He texted YHC at 0200 saying it was a long night. Hope everything is OK. Talk about the route.
THE THANG: Run and ruck to the Sportsplex, runners did extra credit going on the greenway and working their way to Harris Teeter.
MARY: No Mary but I hear Prince Murray has a dealership in the valley selling a white Mercedes, 2001 S.E.L. Limited Edition. Moon roof, all-leather interior. At a very good price, pay cash.
ANNOUNCEMENTS: Shhh … someone is having a birthday. It’s a surprise, plus there’s a canned food drive, a holiday party, and a CSAUP
COT: Slim Fast took us out
THE THANG: Run and ruck to the Sportsplex, runners did extra credit going on the greenway and working their way to Harris Teeter.
MARY: No Mary but I hear Prince Murray has a dealership in the valley selling a white Mercedes, 2001 S.E.L. Limited Edition. Moon roof, all-leather interior. At a very good price, pay cash.
ANNOUNCEMENTS: Shhh … someone is having a birthday. It’s a surprise, plus there’s a canned food drive, a holiday party, and a CSAUP
COT: Slim Fast took us out
T-Shirt… yes/no
Date: 2025-10-23 AO: the-devils-turn Q: flipper PAX: fleetwood, Dosey Doe, frasier, gumbo, Polly, fletch, Cheese Curd, citgo, turkey_leg, flipper FNGs: None COUNT: 10 4 vampires ran tempo, started before us, and finished (just) after.
WARMUP: Polly and Fleetwooed PreRan THE THANG: 6 of us tackled the Tshirt route today, including 3 PAX who we don’t see often anymore, good to have fletch, Polly, and Cheese Curd join us for a Thursday Runday. Begs the question, however, where are the regulars??? MARY: nope ANNOUNCEMENTS: terror trails, deck the halls, holiday party etc. COT: YHC took us out
WARMUP: Polly and Fleetwooed PreRan THE THANG: 6 of us tackled the Tshirt route today, including 3 PAX who we don’t see often anymore, good to have fletch, Polly, and Cheese Curd join us for a Thursday Runday. Begs the question, however, where are the regulars??? MARY: nope ANNOUNCEMENTS: terror trails, deck the halls, holiday party etc. COT: YHC took us out
Briarwick Loop
Date: 2025-10-23 AO: the-phoenix Q: wingman PAX: Roulette, wildturkey, kirby, Hawkeye, Blanks, taggart, midriff FNGs: None COUNT: 8 WARMUP: SSH, IW, Windmill THE THANG: Briarwick Loop – Touch the sacs cut thru the bushes into the neighborhood.
Alternate and corners and cul-de-sacs between merkins and mary. Run in between and pick up the six.
Bear-crawl back out to Bryant Farms
Like the image from yesterday. Grab some tires and chuck em while one PAX does 5 flips on the big boy. Play a game of stack-ems to leave the pile nice and tidy.
Run back to Launch. 516a. Sorry.
MARY: during ANNOUNCEMENTS: – 11/1 – Terror Trails on sale this week. – Brew Can Ruck – 4 miles carrying AMCAYC. Starting at wooden robot working towards Sugar Creek. Stops along the way – Turkey Jam – Rea Farms Convergence Thanksgiving morning – bootcamp/run/ruck options. – Deck the Halls – 14 Decks – Holiday Party – Hops – Festivus – Convergence of Celebration COT: – Grateful for our health, healing our minds, taking our positive energy into the world today. – Great work by all.
Alternate and corners and cul-de-sacs between merkins and mary. Run in between and pick up the six.
Bear-crawl back out to Bryant Farms
Like the image from yesterday. Grab some tires and chuck em while one PAX does 5 flips on the big boy. Play a game of stack-ems to leave the pile nice and tidy.
Run back to Launch. 516a. Sorry.
MARY: during ANNOUNCEMENTS: – 11/1 – Terror Trails on sale this week. – Brew Can Ruck – 4 miles carrying AMCAYC. Starting at wooden robot working towards Sugar Creek. Stops along the way – Turkey Jam – Rea Farms Convergence Thanksgiving morning – bootcamp/run/ruck options. – Deck the Halls – 14 Decks – Holiday Party – Hops – Festivus – Convergence of Celebration COT: – Grateful for our health, healing our minds, taking our positive energy into the world today. – Great work by all.
Musical Morning
Date: 2025-10-20 AO: firestarter Q: C3P0 PAX: Adobe, Point Break, Franky, Brexit, Taco_Stand, Hawkeye FNGs: None COUNT: 7 WARMUP: mosey to 131 main, a little backward running and carioca, then the standards SSH, IW, LSS, scorpion to runner’s stretch, calf stretch, CDD
THE THANG: mosey around Target to the coupon stash and circle up with 3 set of of goblet squat, uneven merkin, curls, mosey around parking lot, back to coupons, another 3 sets of OHP, big boys, calf raises. Return coupons, mosey to the stairs. Bottom of stairs 5 merkins, run up to top, 2 burpees, repeat. Did this about 5 times and finished with dying cockroach & hip thrusters
MARY: got a little in along the way
ANNOUNCEMENTS: Terror trails coming up 11/1, Christmas Party at Hops in mid December
COT: Thank you Franky for just signing me up. Cool to see Brexit & Taco_Stand for first time in a year or more – which is even funnier considering how infrequently I’ve been getting out. And good to see Point Break I hope he wasn’t too bored with the workout posting beast that he is. Nice to meet Adobe too, though we didn’t get much chance to talk, but now that he knows my music taste perhaps he’s lost interest, same with Hawkeye who might be old enough to retire but definitely isn’t slowing down..
Add Firestarter to your rotation & stick around for the coffee Franky said he’s buying
THE THANG: mosey around Target to the coupon stash and circle up with 3 set of of goblet squat, uneven merkin, curls, mosey around parking lot, back to coupons, another 3 sets of OHP, big boys, calf raises. Return coupons, mosey to the stairs. Bottom of stairs 5 merkins, run up to top, 2 burpees, repeat. Did this about 5 times and finished with dying cockroach & hip thrusters
MARY: got a little in along the way
ANNOUNCEMENTS: Terror trails coming up 11/1, Christmas Party at Hops in mid December
COT: Thank you Franky for just signing me up. Cool to see Brexit & Taco_Stand for first time in a year or more – which is even funnier considering how infrequently I’ve been getting out. And good to see Point Break I hope he wasn’t too bored with the workout posting beast that he is. Nice to meet Adobe too, though we didn’t get much chance to talk, but now that he knows my music taste perhaps he’s lost interest, same with Hawkeye who might be old enough to retire but definitely isn’t slowing down..
Add Firestarter to your rotation & stick around for the coffee Franky said he’s buying
Rinse, repeat, redux
Date: 2025-10-22 AO: meathead Q: flipper PAX: The Worm, Toto, Emoji, Blanks, high_tide, Unplugged, Pepsi, flipper FNGs: None COUNT: 8 Another Wednesday, another meathead, another round of the Norwegian recipe for abject suffering at the hands of iron balls. Yes, I know there are many jokes to be made, and humor abounded in the cool gloom today (anyone figured out yet what to call a male dominatrix?). By the time 0530 rolled around 7 PAX were ready for warmup and a late arriving Toto made 8 before we made it past the 3rd exercise. The mumblechatter continued up until the point where the timer started, then nobody could breathe for 28 minutes. The music was a bit of a retread from high_tide’s Monday playlist, but when you trust Pandora to plan the set, you take what she gives you. According Unplugged YHC took longer to set up the timer than Emoji takes to set up his selfie stick, then we were off.
WARMUP: SSH, IW, ST, LSS, swings, snatches, slingshots THE THANG: 4 rounds of 4:00 AMRAP – 8 front squats, 5 double clean, 3 merkins, 2 dbl swings with 3:00 rest between. The PAX loved the plank-o-Rama YHC called during break 3 (no they didn’t). Only slightly less popular were the 3 sets of 2:00 AMRAP called for the finisher, 10 Belkins & 10 jump squats w/ 1:00 between sets. MARY: see above ANNOUNCEMENTS: can ruck, holiday party, festivals, deck the halls, etc…. See slack for deets, they’re out there COT: prayers for Pepsi’s M as she looks down the barrel of probable back surgery. YHC took out the combined PAX w/ Anvil
WARMUP: SSH, IW, ST, LSS, swings, snatches, slingshots THE THANG: 4 rounds of 4:00 AMRAP – 8 front squats, 5 double clean, 3 merkins, 2 dbl swings with 3:00 rest between. The PAX loved the plank-o-Rama YHC called during break 3 (no they didn’t). Only slightly less popular were the 3 sets of 2:00 AMRAP called for the finisher, 10 Belkins & 10 jump squats w/ 1:00 between sets. MARY: see above ANNOUNCEMENTS: can ruck, holiday party, festivals, deck the halls, etc…. See slack for deets, they’re out there COT: prayers for Pepsi’s M as she looks down the barrel of probable back surgery. YHC took out the combined PAX w/ Anvil
Tool Playlist Haters
Date: 2025-10-22 AO: the-maul Q: super trooper PAX: Saigon Sam, Hawkeye, Adobe, patent_pending, SweetWater FNGs: None COUNT: 6 WARMUP: standard plus some unconventional Gumby stretches THE THANG: circuit training with gear at each station. Difficulty level increased as constant complaints about Tool playlist affected morale. Someone attempted to sabotage the music by forgetting to turn on the speaker. MARY: plank and mountain climbers ANNOUNCEMENTS: Saigon Sam in town from Jax Beach promoted Nov 8 Bridge Run. COT: socially distanced format to prevent spread of Super Trooper’s cold.
Nobody puts baby in the corner
Date: 2025-10-22 AO: wamrap Q: Ledbetter PAX: Ledbetter, O’Tannenbaum, Orange Whip FNGs: None COUNT: 3 Another light day at WAMRAP as some regulars were DR and Rachel may have completely retired from F3?? Ledbetter took an opportunity to lead the low pressure Q and we hit the deck and hit all the muscle groups.
All stayed together and mumble chattered the whole time. Long night for everyone as OT had 3 IPAs last night after he was sent to the store to pick up some cookies for the M. Ledbetter got home at 9 after kids practice and my M and I put on Dirty Dancing with my 11 year old daughter and slowly realized between the abortion, hard grinding and several sex scenes that our parents didn’t give one F about what we watched in the 80s.
Solid work by everyone
All stayed together and mumble chattered the whole time. Long night for everyone as OT had 3 IPAs last night after he was sent to the store to pick up some cookies for the M. Ledbetter got home at 9 after kids practice and my M and I put on Dirty Dancing with my 11 year old daughter and slowly realized between the abortion, hard grinding and several sex scenes that our parents didn’t give one F about what we watched in the 80s.
Solid work by everyone
Shadow Selection Week 3
Date: 2025-10-22 AO: sacs Q: Roulette , PAX: midriff, wildturkey, Cheese Curd, geraldo FNGs: None COUNT: 5 WARMUP: Have a debate about where to do the Weinke THE THANG: Evolution: Williams – “Mountain Assault Carry & Firefight Circuit” Honoree: CSM (then SGT) Matthew O. Williams, ODA 3336, Afghanistan (Apr 6, 2008). Fought through ice-cold terrain under heavy fire to reach and evacuate pinned teammates, restored comms, led counterattacks, and moved wounded down cliffsides. Course: 25 m lane; start and casualty collection point marked by cones. Standards (continuous for 1 hour): 1) Shoulder-carry 80 lb sandbag (casualty) 25 meters → set down. 2) 10 mountain climbers. 3) Carry the sandbag 25 meters back to the start. 4) 5 burpees (simulate taking cover). Repeat for 1 hour midriff continues to impress, pushing his comfort zone t-claps sir wildturkey Best dad jokes in the business, “How do you think I rang the doorbell?” geraldo Absolute stalwart of shadow selection Cheese Curd Read the WOD, didn’t think it was hard enough, modified… BEAST… MARY: Not required ANNOUNCEMENTS: Food Drive Ruck Nov 15 Be there! COT: Gratitude for the ability to do these hard things and to be part of this amazing group.
Sandlot
Date: 2025-10-22 AO: anvil Q: Point Break PAX: puddin_pop, Erin Brokavich, Limey FNGs: None COUNT: 4 The Thang
Warm up mosey the long way around to just outside the sandlot.
CoP upon arrival at the semi-circle: · SSH x 15 · IWs x 15 · Mountain Climbers x 15 · Runner’s Stretch · LSS x 15
Mosey into sandlot.
WAVE 1: Sandbox Time · Everybody grabs a swing for a declining set (20|15|10|5) · Derkins (Feet in the swing), Donkey Kicks (Feet in the swing, knees to chest), Squats
Mosey over to the hill above the soccer field.
WAVE 2: 11s · You know the drill by now. · CDDs at the bottom. · 180o Jump Squats at the top. · Alternate your run up the hill (Forward/Backward)
Mosey over to the rock pile near 51.
WAVE 3: Rock Work · Curls, Chest Press, Tricep Extensions, Bent-Over-Rows (15|10|5), followed by a short lap around the lot.
On our mosey back to launch, stopped by the rec wall for People’s Chair + Arm Raises (x100).
Full 7 Minutes of Mary until time is called.
Called time and COT.
Warm up mosey the long way around to just outside the sandlot.
CoP upon arrival at the semi-circle: · SSH x 15 · IWs x 15 · Mountain Climbers x 15 · Runner’s Stretch · LSS x 15
Mosey into sandlot.
WAVE 1: Sandbox Time · Everybody grabs a swing for a declining set (20|15|10|5) · Derkins (Feet in the swing), Donkey Kicks (Feet in the swing, knees to chest), Squats
Mosey over to the hill above the soccer field.
WAVE 2: 11s · You know the drill by now. · CDDs at the bottom. · 180o Jump Squats at the top. · Alternate your run up the hill (Forward/Backward)
Mosey over to the rock pile near 51.
WAVE 3: Rock Work · Curls, Chest Press, Tricep Extensions, Bent-Over-Rows (15|10|5), followed by a short lap around the lot.
On our mosey back to launch, stopped by the rec wall for People’s Chair + Arm Raises (x100).
Full 7 Minutes of Mary until time is called.
Called time and COT.
Mt. Rea
Date: 2025-10-21 AO: fast-twitch Q: midriff PAX: Benny, fleetwood, hoover, ductwork FNGs: None COUNT: 5 WARMUP: Cross 51 and head towards country club entrance for dynamic stretches. THE THANG: Tempo run to Rea road, stopping at each neighborhood entrance for 5 burpees. Yes, I called burpees at a running workout, your upper body thanks you. Down Mt. Rea, stopping for 5 merkins at each entrance. Towards the bottom of Rea before colony, turn around for VO2 max ladder up the hill – 70%, 80%, 90%, 100%. Damn that was a fast mile. YHC edged out fleetwood up to 51. At this point ductwork headed back early, but assured us that he did merkins on the way back. Make our way back to country club entrance, repeating the same ladder, but starting at 80% this time. fleetwood saved the best for last and crushed the last interval. hoover and Benny trucked it steady this morning, as we all got our 6 miles in an hourlong running workout with exercises. MARY: Was at Crunch nice and early. Never realized how many Mary’s show up to crunch in the Arboretum ANNOUNCEMENTS: Do all the things coming up in November and December COT: Each day is a gift. Thanks Benny for the opportunity to lead