Double Trouble

Double Trouble

Date: 2025-11-24 AO: swole Q: Uncle Leo PAX: flipper, Emoji, Blanks, The Worm, Toto, voodoo, hoover, Monopoly FNGs: None COUNT: 9 THE THANG:
9 Swolians assembled for Week 4, Day 1 of The Wolf on a cool Thanksgiving Week Monday. What followed was something like this
WU: SSH, 2HS, IW, 5 cleans each side, ST, 5 HPs each side prying squat
3 rounds of Vooddoo complex EMOM
The main course: 3 Rounds of 5 DCL 5 DFS 5 DMP 5 DCL 5 DFS Round 1 Chain, Round 2 Complex, Round 3 Chain
10 rounds of 3 lawn mowers, 3 high pulls and 3 snatches alternating sides EMOM
5 rounds of 20 2HS EMOM (crowdpleaser)
Unweighted walk to the far curb and back
MARY:
Elbow planks, low lunge on toes (both sides), Glute Bridge, Hollow Body Hold
ANNOUNCEMENTS: There are many happenings on days that end in “y” coming up. Doing something outside the gloom!
COT: Thanks to @Hoover for the take out

Pizza run

Date: 2025-11-24 AO: blakovery Q: frasier , PAX: gumbo, Kielbasa, Polly, wingman FNGs: None COUNT: 5 WARMUP: THE THANG: Pizza route MARY: ANNOUNCEMENTS: Christmas lights start next week COT:

Some new faces

Date: 2025-11-23 AO: donut-ruck Q: geraldo PAX: geraldo, Cheese Curd, hoover, flipper, voodoo, Shawn Heath, Lucy Dog FNGs: None COUNT: 7 WARMUP: typical pleasantries. Flipper came in hot and fully loaded. Joker was walking, not rucking Geraldo and Lucy dog leading the pack with multiple stinky poops Hoover is always his own overhead speaker system, good tunes today Voodoo who knew he had a ruck. It’s kinda look dirty?!?! Bro, cut the new tag off of it!
THE THANG: ruck a 55 min route and then another 20 for 4.3 miles MARY: not today, you beautiful woman! ANNOUNCEMENTS: we really talk enough, but Cheese Curd committed to a gear slot for Festivus
COT: Again, we talk a lot. Good ruck to get miles and things off your chest. Laughs are always had! Great lesson in trying something new, Joker is nursing an injury and was impressed with the pace of the crew. Wait until you put weight on!!

Tres Leches

Date: 2025-11-22 AO: stonehenge Q: wildturkey PAX: Hawkeye, ToeJam FNGs: None COUNT: 3 Long day, but I can assure you we had an amazing workout with plenty of parking decks, push ups, sprints and core work.

Who’s Afraid of the Big Bad The Wolf™?

Date: 2025-11-22 AO: olympus Q: Krzyzewski PAX: flipper, MARTA, taggart, Emoji, ickey_shuffle FNGs: None COUNT: 6 Six pax drew together in the darkness and enjoyed ~35 minutes of revelry, good times, and enjoyable lifting…and the rest of the time they did The Wolf. In this latest edition, the kettlebell gods decreed five sets of six exercises in succession. Whether this was a good idea or not was not up for debate (it was not), but each man earned his keep this morning by powering through the delightful misery. Taggart impressed as the first pax to arrive. Flipper (re-)educated the masses on the subtleties of off-brand sandwich cookies and how they apply to exercise cadence. Resident audiophile, Ickey, nailed the (dumb) playlist theme and correctly guessed an obscure Sammy Hagar vocalist on a Led Zeppelin cover song. MARTA kept the mumblechatter flowing with college sports banter and turkey brining tips. And Emoji captured it all with his trusty tripod (and also took another interesting photo…perhaps for a forthcoming Fully Monty-type F3 calendar fundraiser…who knows?!). In the spirit of the upcoming gratitude-based holiday, YHC wanted to express his thanks for the faithful pax that post each week. This little corner of our weekends has outsized impact and it’s an honor to Q this crazy thing every time YHC gets the chance. All right, enough of this gooey sh…ow of emotion. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Da Wolf (5 sets; combination of complexes, chains, and Hydrox) – Double snatch – Double squat – Double press – Double squat – Double clean – Double squat 2) Complex Uno (3 sets) – Deadlift -> upright row (5x) – Reverse lunge (5x e/s) 3) Complex Dos (3 sets) – SLDL (5x e/s) – Lawnmowers (5x e/s) 4) Carries w/ Doubles – Shrugs, racks, waiters, etc. MARY: The pax of The Rock arrived and we did a disjointed sort of 10x swings/10x merkins couple of sets as a group (T-claps to Flipper for trying to quickly teach KB swing mechanics on the fly) followed by a plank, which took us right to the bell ANNOUNCEMENTS: :mega: Wildturkey’s summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :christmas_tree: Area 51 holiday party sign-up sheet: docs.google.com/spreadsheets/d/1Q5rBuOznuTlTQjSztxlK_CL-NLaoS7WAjaHZPwy96tk/edit?gid=634347005#gid=634347005 :turkey: Happy Thanksgiving, Gear Heads! Catch you next week for a post-Black Friday beatdown :black_heart: COT: Flipper took out the joint groups in the COT

“Benny do we have 60 minnutes or 2 hours for this workout”

Date: 2025-11-22 AO: the-rock Q: Benny PAX: Alf, geraldo, Runstopper, ductwork, Mr. Magoo, Tuna, Water Works, Snuka, jet_fuel, O’Tannenbaum, Limey FNGs: None COUNT: 12 WARMUP: YHC saw Cheese Curd cry for a sub q for the rock earlier in the week, having not q’d at the ao in quite sometime figured why not. After a veteran disclaimer was given including that the pax were gonna hate me at the end of the workout off we went to the parking lot clossest to the rock pile for a quick cop of the following excercises: 1 Burpee OYO SSH-15 2 Burpee OYO IW-15 3 Burpee OYO Sharon Towers-10 4 Burpee LSS-10 5 Burpees
By this point Runstopper found us and we carefully crossed 51 to head towards five knolls. At this point the mumblechatter really turned up when we got to the top of the culdesac where instructions were given. THE THANG: Original plan was 11s with 1 merkin at the culdesac, 10 lbcs at the bottom of the speedbump, was then adjusted to 7s to amrap style till 7:40 to get us back to calvary so ductwork could go tailgate at @limey dance recital on time.
After crossing 51 head towards the first set of benches near the rock pile for a couple rounds of dips, step ups, and derkins. With some peoples chair session and more importantly Tuna first jack webb session. After finishing Jack Webb head back towards the parking lot for some mary with the olympus crew. MARY: Swings and merkins with the olympus pax before time was called at 8 AM. ANNOUNCEMENTS: Christmas party December 7th at Hops and debby’s home, see slack for details to sign up for a app or desert. Festivus December 13th launch point and time tbd but likely to be at Calvary COT: flipper with the takeout
Strong work out there today everyone, probably a bit more intense of a workout then I’d normally lead but I figured the pax would modify as needed throughout. Mileage ranged from 3.5 to 5 with everyone working hard out there today.

Davinci Duo

Date: 2025-11-22 AO: davinci Q: war_eagle PAX: Rudy FNGs: None COUNT: 2 WARMUP: YHC wondered if the threat of rain would keep everyone away. Well it did except for 1 brave soul… Rudy. We did a lap around the parking lot in case there were late arrivals. Seeing only arrivals at the bagel store we headed to 131 Main for a standard warmup. THE THANG: Up and down the Blakeney Heath hill with 10 leg lifts at the bottom and 10 J-lo’s at the top. 4 rounds. Cardio and core…check.
Grab a sizable lifting rock for leg work. Goblet squat with 10 calf raises x 10. 10 RDL’s each leg. Finisher of 10 more goblet squats. Legs…check.
Mosey to the Blakeney playground. Partner work. P1 does called exercise and P2 does a lap around Jeni’s Ice Cream Island. As a team needed 100 pull ups, 200 dips and 300 LBC’s. We cleared pull ups and dips and got to 180 LBC’s with Rudy and YHC finishing 60 LBC’s at home due to time. Upper body and cardio…check. MARY: Yep she was there. ANNOUNCEMENTS: – Turkey Jam Thanksgiving morning at Rea Farms green monster with Roulette and Bunker on Q for bootcamp and running. – Deck the Halls 12/5. Bring your endurance and non-perishables for Ballantyne Families Helping Neighbors in Need. – SOB/A51 holiday party 12/7. COT: Midriff took is out.

Coupons for the Holidays

Date: 2025-11-21 AO: the-brave Q: Hippie PAX: fire_hazard, midriff, Franky, gumbo, soft_pretzel, One Niner FNGs: None COUNT: 7 WARMUP: mosey to parking deck for IW, Mtn climbers, merkins, Potato pickers, windmills
THE THANG: 1. Triple Nickle on top level of parking deck – Box Cutters & Merkins 1. Triple Nickle on Upper – running up hill on the w green space – Goblet Squats w/ Coupons – Flutters 1. Coupon Shuffle – Indian Walk w/ Coupons 2. Coupon Relay – PAX split into 2 units – Varsity Team set out to run the length of the Green Space and then back – JV Team Farm Carries 2 coupons for 20 seconds and alternates Thrusters & Flutters 1. Mary Marathon- LBC, Rosalitas, box cutters, flutters – 10 reps of each with no brea in between 2. Coupon Shuffle back to Upper to rest ACL the coupons and head home 3. Indian Run to AO. Every time a new runner reaches the front the PAX drops for 5 Merkins in Cadence.
MARY: LBC, flutters, Rosalitas, box cutters, ANNOUNCEMENTS: COT:

Simple but not easy ….

Date: 2025-11-21 AO: centurion Q: snowflake , PAX: lorax, Emoji, Pilgrim, snowflake FNGs: None COUNT: 4 WARMUP: mosey to EV chargers; Low Slow Squats, Imperial Walkers, Side-Straddle Hops, Mountain Climbers, Shoulder Taps THE THANG: Run to back corner lot, behind picnic tables. Lunge Walks, Squats, etc. At picnic tables, Step Ups, Dips, Derkins, Step ups again. Mosey to Cabo’s to start Shop for Pain circuit. Stop at each door for descending court from 10 Merkins (9 reps second door), then 10 Squats counting down, 10 Burpees counting down. We learned there are 29 businesses, so we did the last burpees as a bonus. Run across side street to random lot for more leg work, then back to Carmel Commons for Mary. MARY: the usual suspects. ANNOUNCEMENTS: next week is tentative, depending on everyone’s travel plans. U05TKPKMBL4 on the calendar as Q. COT: Praise and prayers for Annie, may she continue to thrive beyond her current 4 lbs. 6 oz. Prayers over her family as they continue to witness for her.

X’s and O’s

Date: 2025-11-21 AO: joust Q: baracus PAX: geraldo, stonecold, ductwork, Header, hopper, Hops, puddin_pop, spackles, baracus, marge, Erin Brokavich, Limey, Day-Z FNGs: None COUNT: 13 Perfect weather for another edition of Fun Friday at joust! Nothing fancy or complicated planned… just some of the usual bread and butter, meat and potatoes, turkey and stuffing. The strategy? Simple, straight forward, and effective. Hit the major muscle groups and get some cardio while we’re at it. Oh… and the workout made a nifty X and O pattern.
Always a fun group at Joust, and this morning was no different.
WARMUP: We jogged to the soccer field, added some butt kickers, high knees and leg swings for some dynamic mobility and then went into the usual COP to get the muscles activated: SSN (side straddle nopes for the increasing number of refuseniks), IW, Hillbillies, squats, MCs, Merkins.
THE THANG: X’s Round 1 – Starfish with 5 burpees in the middle and an exercise (20 reps) at each corner – merkins – Wide arm merkins – Diamond merkins – Carolina dry docks
X’s Round 2 – 5 squats in the middle and exercise at each corner – jump squat – Alternating lunges – Dollies – Flutters
Bleacher work 3 rounds of 20 dips (top) and 20 decline merkins (bottom)
We traversed all of the bleacher steps twice on our way down to the track.
O’s – out chance to heckle the Ultimate crowd – Lap 1 around the track stopping at start of each turn to do 20 squats, with a pull-up bonus at turn 3 while remaining pax did some Mary – Lap 2 – your basic “hot” lap, which may or may not have been so hot.
Mosey back to launch and stop at the railing for 20 supine pull-ups.
ANNOUNCEMENTS: – Festivus CSAUP Event – Dec 13 location TBD (Hoover is the contact) – Christmas party at Debbie’s – Dec 7
COT: Prayer requests – South family – Puddin’ Pops mother (recovery)

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