Wait its four rounds?
Date: 2024-03-14 AO: peak-51 Q: Spammer PAX: Spammer, sledge, slim_fast, beaver, gullah, ocho FNGs: None COUNT: 6 WARMUP: Walk over to the outside patio behind Moo & Brew, followed by 40 seconds of run in place / high knees to get the blood flowing THE THANG: 4 rounds of 9 exercises. 40s on 20s recovery, w/ 2min recovery between sets. Rounds consisted of (Squats, Merkins, Dolly, Russian Hammer, Plank Jack, Imperial Walkers, Sharon Towers, Good Morning Nashville, & Bomb Squats). MARY: Nice to have an out of town visitor join us this week! ANNOUNCEMENTS: WTF COT: slim_fast
Fullwood – good and bad
Date: 2024-03-14 AO: sparta Q: lex_luthor PAX: Full House, hopper, Keystone, geraldo, Orange Whip FNGs: None COUNT: 6 WARMUP: none THE THANG: keep it simple – run Fullwood as many times as possible MARY: 45 sec of plank with the past minute ANNOUNCEMENTS: WTF – Waxhaw Trail Fest – April 20th COT:
Never skip leg day
Date: 2024-03-14 AO: the-phoenix Q: Cheese Curd PAX: wingman, wildturkey, Roulette, midriff, Red Dragon FNGs: None COUNT: 6
WARMUP: Run around the lot SSH, IW, Mtn climbers, Parker Peters, Peter Parker, side to side squats, various stretch’s and 1 legged burpees ( I may have for got the other side)
THE THANG: Jog over to the outdoor teachers lounge Find a bench 3 sets of the following 20- step ups 20-jump ups 20- single leg Bulgarian squats 20- calf raises
Ab work
Bushwhack to the track 2 rounds P1 goes left P2 goes right 50 squats in the middle / 50 LBC at the start
Run to the field, but stop at the hill for an impromptu hill set
Backwards run up the hill 5 squats, repeat 10, 15, 10, 5
Run to the field to do 4 corners (stayed with the group) 2 rounds. Always: 1 burpee in the middle
Exercises 15-Monkey humpers 15-sumo/ prison squats 15-jump squats 16-lunges
Next round 20 of each and 2 burpees in the middle.
Head back to home with a short break for some ab work
MARY: yeah, we got it in
ANNOUNCEMENTS: Midrift on accountability. Have a plan, ask for help, stay committed
COT: This is my first time at the new site. Thank you Turkey for keeping me on the schedule. This is a great site with many options!
-You all almost lost your Q today. I stepped on what I thought was dirt and I think I sunk 6 inches in mud. I kept sinking, I just assumed it was quick sand
-Arms were smoked for earlier activities, so very little hand-to-ground contact today.
-Tried to work all aspects of the the legs, hope you are feeling it
-I haven’t had a Q like this so it was fun to challenge myself to and to do it at a new AO
-The hill work was not planned, that is a perfect hill, not too big, not too small
-Good to meet Red Dragon from GSO. Very positive and kept pushing the Pax
-Solid work by the Pax, thanks for pushing
WARMUP: Run around the lot SSH, IW, Mtn climbers, Parker Peters, Peter Parker, side to side squats, various stretch’s and 1 legged burpees ( I may have for got the other side)
THE THANG: Jog over to the outdoor teachers lounge Find a bench 3 sets of the following 20- step ups 20-jump ups 20- single leg Bulgarian squats 20- calf raises
Ab work
Bushwhack to the track 2 rounds P1 goes left P2 goes right 50 squats in the middle / 50 LBC at the start
Run to the field, but stop at the hill for an impromptu hill set
Backwards run up the hill 5 squats, repeat 10, 15, 10, 5
Run to the field to do 4 corners (stayed with the group) 2 rounds. Always: 1 burpee in the middle
Exercises 15-Monkey humpers 15-sumo/ prison squats 15-jump squats 16-lunges
Next round 20 of each and 2 burpees in the middle.
Head back to home with a short break for some ab work
MARY: yeah, we got it in
ANNOUNCEMENTS: Midrift on accountability. Have a plan, ask for help, stay committed
COT: This is my first time at the new site. Thank you Turkey for keeping me on the schedule. This is a great site with many options!
-You all almost lost your Q today. I stepped on what I thought was dirt and I think I sunk 6 inches in mud. I kept sinking, I just assumed it was quick sand
-Arms were smoked for earlier activities, so very little hand-to-ground contact today.
-Tried to work all aspects of the the legs, hope you are feeling it
-I haven’t had a Q like this so it was fun to challenge myself to and to do it at a new AO
-The hill work was not planned, that is a perfect hill, not too big, not too small
-Good to meet Red Dragon from GSO. Very positive and kept pushing the Pax
-Solid work by the Pax, thanks for pushing
Some spice, some nice, but up and down we go
Date: 2024-03-14 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, fletch, bunker, Dosey Doe, Polly, turkey_leg, retread, hairball, frasier FNGs: None COUNT: 10
WARMUP: 4 PAX for 0500 pre-run THE THANG: due to a recent excess of unplanned recovery, YHC was feeling a bit froggy, so TR challenge was the call. Much discussion of easy Thursday quickly unveiled the PAX’s intent for more of an amble, less of a sprint (with the exception of HB who was doing hill work on Mt. Rea… beast). Either way, 10 men got to work on the called route, once again demonstrating an uncharacteristic compliance with suggestion, and all got better for it. MARY: nope ANNOUNCEMENTS: WTF coming up COT: Astro took us out
WARMUP: 4 PAX for 0500 pre-run THE THANG: due to a recent excess of unplanned recovery, YHC was feeling a bit froggy, so TR challenge was the call. Much discussion of easy Thursday quickly unveiled the PAX’s intent for more of an amble, less of a sprint (with the exception of HB who was doing hill work on Mt. Rea… beast). Either way, 10 men got to work on the called route, once again demonstrating an uncharacteristic compliance with suggestion, and all got better for it. MARY: nope ANNOUNCEMENTS: WTF coming up COT: Astro took us out
How (not to) to win friends and influence people
Date: 2024-03-13 AO: the-maul Q: Odd Job PAX: kirby, picasso, wingman, super trooper FNGs: None COUNT: 5 WARMUP: Run up the hill, SSH, hillbilly, low slow squat, runner stretch, dive bombers.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.
Tackling the Beast with a handful of Beasts…
Date: 2024-03-13 AO: anvil Q: Point Break PAX: Erin Brokavich, Hops, Limey FNGs: None COUNT: 4 The weather was dryer and warmer than the previous week. 4 PAX showed up in the gloom to put in the work this morning. Everyone pushed it this morning with no downtime.
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
Rando dudes from hotels
Date: 2024-03-13 AO: wamrap Q: Orange Whip PAX: rachel, Alf, mcgee, poptart, Big League Chew, Librarian, double_e, Orange Whip, Reggie, Ocho FNGs: None COUNT: 10 Another great day with 10 dudes at WAMRAP.
Perfect morning to get after it!
The morning started with me swinging by the Hampton Inn on Independence at 0510 to pick up a random dude, something I swear I’ve never done before.
Full story is that Ocho is DR from Knoxville for a pastor conference at Christ Covenant and needed a ride. He was a perfect gentleman.
Got to WAMRAP earlier than ever and a nice crowd pulled in. Including another DR guy (Reggie) who was visiting from ATL who was conveniently staying at our AO at the HGI.
Rachel, Pop Tart and I got a little excited at 5:29 when Alf still wasn’t there because that meant we had a chance to catch up to his Cal Ripken Jr.-esque record he has going into 2024.
Typical WAMRAP chatter and most of the regular crowd was there (except Horsehead and OT). McGee gave an entire movie review for “Idiocracy” (twice) and Alf criticized everyone’s form.
I took the Q and we skipped the deck and went to the 4-legged starfish increasing 5 at each station and increasing burpees by 1 each time in the middle. Rachel got to 16 burpees and finished the round of 20 :open_mouth:
Man Maker Merkins I I I I Tarantulas—————Burpees————Turkish G’s I I I I Sit Ups
Little bit a Mary at the end…
For some reason we let Pop Tart talk to the DR guys and he allegedly got into a conversation about his nipples (typical). They won’t be back.
Ocho gave some good parenting advice as a man who has raised 8!
Reggie might head out to Waxhaw tomorrow and will experience what F3 used to be.
Pretty sure most of us were smoked at the end…
Announcements: Go check out Librarians new site at Weddington Swim & Racquet on Fridays (or just come to Kevlar)
COT by YHC
Perfect morning to get after it!
The morning started with me swinging by the Hampton Inn on Independence at 0510 to pick up a random dude, something I swear I’ve never done before.
Full story is that Ocho is DR from Knoxville for a pastor conference at Christ Covenant and needed a ride. He was a perfect gentleman.
Got to WAMRAP earlier than ever and a nice crowd pulled in. Including another DR guy (Reggie) who was visiting from ATL who was conveniently staying at our AO at the HGI.
Rachel, Pop Tart and I got a little excited at 5:29 when Alf still wasn’t there because that meant we had a chance to catch up to his Cal Ripken Jr.-esque record he has going into 2024.
Typical WAMRAP chatter and most of the regular crowd was there (except Horsehead and OT). McGee gave an entire movie review for “Idiocracy” (twice) and Alf criticized everyone’s form.
I took the Q and we skipped the deck and went to the 4-legged starfish increasing 5 at each station and increasing burpees by 1 each time in the middle. Rachel got to 16 burpees and finished the round of 20 :open_mouth:
Man Maker Merkins I I I I Tarantulas—————Burpees————Turkish G’s I I I I Sit Ups
Little bit a Mary at the end…
For some reason we let Pop Tart talk to the DR guys and he allegedly got into a conversation about his nipples (typical). They won’t be back.
Ocho gave some good parenting advice as a man who has raised 8!
Reggie might head out to Waxhaw tomorrow and will experience what F3 used to be.
Pretty sure most of us were smoked at the end…
Announcements: Go check out Librarians new site at Weddington Swim & Racquet on Fridays (or just come to Kevlar)
COT by YHC
Cousins for MVP
Date: 2024-03-13 AO: meathead Q: MARTA PAX: high_tide, The Worm, Soul Glo, Uncle Leo FNGs: None COUNT: 5
It was my pleasure to lead the PAX through the spreadsheet and to carry on the tradition of not performing more than 3 different exercises in a workout. I nearly fartsacked this morning and was truly surprised I felt my alarm go off. Discussion tropics included how private school kids are the root of all charlotte traffic woes, budget speakers (collection to be taken to upgrade MARTA s speaker), Soul Glo s swing form, and the future Falcons division title with Kirk Cousins. Questionable music selections were noted by high_tide.
WARMUP: 20 x SSH Swings 15 × IW Prying squats Swings?
THE THANG: 5 x (5 presses E/S) EMOM 10 SINGLE swings x24 3x 90 sec farmers carries.
No time for Mary
ANNOUNCEMENTS: – SoB happy hour tonight @ the office – New AO 3F – every other Wednesdays 630 to 715 am for coffee at Starbucks
CoT with Anvil: – Mental Health of our HS students due recent suicides Point Break takes us out.
It was my pleasure to lead the PAX through the spreadsheet and to carry on the tradition of not performing more than 3 different exercises in a workout. I nearly fartsacked this morning and was truly surprised I felt my alarm go off. Discussion tropics included how private school kids are the root of all charlotte traffic woes, budget speakers (collection to be taken to upgrade MARTA s speaker), Soul Glo s swing form, and the future Falcons division title with Kirk Cousins. Questionable music selections were noted by high_tide.
WARMUP: 20 x SSH Swings 15 × IW Prying squats Swings?
THE THANG: 5 x (5 presses E/S) EMOM 10 SINGLE swings x24 3x 90 sec farmers carries.
No time for Mary
ANNOUNCEMENTS: – SoB happy hour tonight @ the office – New AO 3F – every other Wednesdays 630 to 715 am for coffee at Starbucks
CoT with Anvil: – Mental Health of our HS students due recent suicides Point Break takes us out.
Filthy 5
Date: 2024-03-13 AO: sacs Q: Dora PAX: Cheese Curd, wildturkey, Starch, Roulette, geraldo FNGs: None COUNT: 6
WARMUP: head to the track for 2 ruck laps THE THANG: 5 exercises/ tel:25-20-15-10-5 lap inbetween
1) overhead press 2) thruster 3) dead lift 4) merkin 5) skull cruncher
MARY: who dat
ANNOUNCEMENTS: WTF, Savage Race, GoRuck Lite, Green Mile- do something to challenge yourself
COT: thanks for Dora coming out and leading this crew. – prayers for Starch dad-Todd going in for cancer treatment – Roulette M who has been going in for treatments -fish fish Wild Turkey got his wish and we got in more shoulder exercises -Geraldo was banging out exercises like he was in the prison yard -Roulette is fighting through some foot pain but keeps pushing -Starch is the young gun and is too nice to complain about anything…possibly the young version of emoji
Great job pushing today
WARMUP: head to the track for 2 ruck laps THE THANG: 5 exercises/ tel:25-20-15-10-5 lap inbetween
1) overhead press 2) thruster 3) dead lift 4) merkin 5) skull cruncher
MARY: who dat
ANNOUNCEMENTS: WTF, Savage Race, GoRuck Lite, Green Mile- do something to challenge yourself
COT: thanks for Dora coming out and leading this crew. – prayers for Starch dad-Todd going in for cancer treatment – Roulette M who has been going in for treatments -fish fish Wild Turkey got his wish and we got in more shoulder exercises -Geraldo was banging out exercises like he was in the prison yard -Roulette is fighting through some foot pain but keeps pushing -Starch is the young gun and is too nice to complain about anything…possibly the young version of emoji
Great job pushing today
Bear With-ness
Date: 2024-03-12 AO: 3rdf-timekeeper Q: Roulette PAX: Roulette, Hippie, Gump, frasier, bratwurst FNGs: None COUNT: 5 Chapter 7 – Bear With-ness Discussion led by “Gooner” (or is that Gunner) Roulette .
Final Chapter 8 – Wonder will be led next week by Hippie
Final Chapter 8 – Wonder will be led next week by Hippie