Circle Suicides
Date: 2025-12-17 AO: wamrap Q: Alf PAX: mcgee, Ironsides, poptart, Alf, O’Tannenbaum FNGs: None COUNT: 5 5 Men met in a parking lot on a crisp Decmeber morning for another round of the best workout in South Charlotte. 45 minutes of work on boulevard behind Waverly.
Welcome back to WAMRAP Ironsides. It’s been too long.
McGee plans on 500 burpees a day while on vacay in Mexico.
Welcome back to WAMRAP Ironsides. It’s been too long.
McGee plans on 500 burpees a day while on vacay in Mexico.
Holiday Special
Date: 2025-12-17 AO: meathead Q: Uncle Leo PAX: The Worm, voodoo, Toto, ickey_shuffle, Emoji, Blanks FNGs: None COUNT: 7 WARMUP: A usual mix of SSH, IW’s, ST’s and Prying Squat with 25 swings mixed in to get us started on the extra credit 75 swings for the day. Then onto 3 rounds of Voodoo complex just to get moving a bit more before the main event.
THE THANG: Clean’em Up Week 1, Workout 2: 3 rounds of: 6xDCL, 6xDSN, 6xDJK, 6xDFS, 6xDSW with 1:2 work:rest ratio
We did these complex, chain, complex by round for the meta hydrox. Pax were divided on preference between complex and chain style for this.
10 min EMOM: Complex of DL, Row, CL, Rev Lunge, MP (right and left every minute)
Extra Credit Swings: 50x2HS with as few stops as possible (all PAX did them non-stop). That got us to the 75 extra credit. The swing in the Voodoo Complexes and Clean’em Up got the total to 99 – YHC clearly should have called 51 swings…
MARY: Elbow plank, Glute Bridge, Around the Worlds and Voodoo’s favorite isometric lunge holds on the toes
ANNOUNCEMENTS: Ruckmas this Friday
COT: Moleskin: 1 It was positively balmy today compared to Monday – amazing what a difference 16 or so degrees can make. 2 The PAX got their moneys worth with the 3 pack special and 25% more reps. Sounds like there is more value to be had on Saturday with another 20% increase in reps. Prices so low you’ll think the Q has brain damage. Glad that @Toto made it to the right workout despite YHC’s error in pre-blast workout naming. 3 Holiday themed playlist was well received as we sampled many genres with selections from Chuck Berry, The Beach Boys, AC/DC, Jackson 5, Wheezer and The Mormon Tabernacle Choir to name a few. ickey_shuffle got his request played – “A Mistress for Christmas” by AC/DC 4 Blanks was fired up this AM with an excitement rivaling the brightness of Rudolf’s nose. He’s killing it in the workouts and feeling good about it which is great to see. Keep it up brother 5 The Worm is strong as ever – double respect and working hard despite a tough year – so glad he’s back out with us 6 voodoo wanted the iso lunges early in the workout and got his wish right at the end 7 Emoji is a clearly visual learner. It’s tough to figure out what’s next by listening with all the conversation that is always around him and that is what’s awesome about him 8 YHC left the workout today in a really good mood – so lucky to have F3 and this group of men in my life. Thanks!
THE THANG: Clean’em Up Week 1, Workout 2: 3 rounds of: 6xDCL, 6xDSN, 6xDJK, 6xDFS, 6xDSW with 1:2 work:rest ratio
We did these complex, chain, complex by round for the meta hydrox. Pax were divided on preference between complex and chain style for this.
10 min EMOM: Complex of DL, Row, CL, Rev Lunge, MP (right and left every minute)
Extra Credit Swings: 50x2HS with as few stops as possible (all PAX did them non-stop). That got us to the 75 extra credit. The swing in the Voodoo Complexes and Clean’em Up got the total to 99 – YHC clearly should have called 51 swings…
MARY: Elbow plank, Glute Bridge, Around the Worlds and Voodoo’s favorite isometric lunge holds on the toes
ANNOUNCEMENTS: Ruckmas this Friday
COT: Moleskin: 1 It was positively balmy today compared to Monday – amazing what a difference 16 or so degrees can make. 2 The PAX got their moneys worth with the 3 pack special and 25% more reps. Sounds like there is more value to be had on Saturday with another 20% increase in reps. Prices so low you’ll think the Q has brain damage. Glad that @Toto made it to the right workout despite YHC’s error in pre-blast workout naming. 3 Holiday themed playlist was well received as we sampled many genres with selections from Chuck Berry, The Beach Boys, AC/DC, Jackson 5, Wheezer and The Mormon Tabernacle Choir to name a few. ickey_shuffle got his request played – “A Mistress for Christmas” by AC/DC 4 Blanks was fired up this AM with an excitement rivaling the brightness of Rudolf’s nose. He’s killing it in the workouts and feeling good about it which is great to see. Keep it up brother 5 The Worm is strong as ever – double respect and working hard despite a tough year – so glad he’s back out with us 6 voodoo wanted the iso lunges early in the workout and got his wish right at the end 7 Emoji is a clearly visual learner. It’s tough to figure out what’s next by listening with all the conversation that is always around him and that is what’s awesome about him 8 YHC left the workout today in a really good mood – so lucky to have F3 and this group of men in my life. Thanks!
It was easy, until it wasn’t
Date: 2025-12-17 AO: sacs Q: wildturkey PAX: Cheese Curd, Roulette, Franky FNGs: None COUNT: 4 Victory Formation 2 Rounds: 800m Ruck 50 Single Leg V-Ups 25 Plank Ups 800m Ruck 50 Sit Ups 1 min Plank Hold
This wasn’t so bad.
Offset 1 Round: 50 Zercher Squats 10 Floor Press 40 Zercher Squats 20 Floor Press 30 Zercher Squats 30 Floor Press 20 Zercher Squats 40 Floor Press 10 Zercher Squats 50 Floor Press
This made me want to die.
Thank for playing.
This wasn’t so bad.
Offset 1 Round: 50 Zercher Squats 10 Floor Press 40 Zercher Squats 20 Floor Press 30 Zercher Squats 30 Floor Press 20 Zercher Squats 40 Floor Press 10 Zercher Squats 50 Floor Press
This made me want to die.
Thank for playing.
Swift
Date: 2025-12-16 AO: run Q: soft_pretzel PAX: bratwurst, midriff, bunker, citgo, flipper, soft_pretzel, tagalong, frasier, Brisket, Shrinkwrap, Fleetwood FNGs: None COUNT: 11 WARMUP: about a mile THE THANG: 4 intervals of 6 minutes on with one minute recovery. MARY: negative ANNOUNCEMENTS: many. War Eagle will do a better job but for now, focus on the lights run this Thursday. Details posted (or will be) in the Run Channel. Also look out for the 12 mile holiday ruck being led by Roulette. COT: several prayer requests including a friend of mine and one of War Eagle for health and mental health.
Chilly hills
Date: 2025-12-16 AO: fast-twitch Q: turkey_leg , PAX: Alf, Benny, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 4 WARMUP: 1.8mi ez down to Beverly crest. THE THANG: Main event: Hill suicides up beckmore with various jump squat variations at the top. Finished with a full hill sprint to top it off.
Mosey over through Candlewyck and Bon Rea to Arboretum View while nearly getting run down by Runstopper who was apparently too good for Fast Twitch today??
Partner loops around Arbo view with partner merkins in the middle. Mosey back to start.
Promised the pax I’d keep them warm and apparently the suicides did their job. Everyone felt overdressed by the end despite the :cold_face: weather.
Total mileage: 6.2mi
MARY: none ANNOUNCEMENTS: show up next week for Bennys Big Bday! :birthday: COT: Astro for the takeout.
Mosey over through Candlewyck and Bon Rea to Arboretum View while nearly getting run down by Runstopper who was apparently too good for Fast Twitch today??
Partner loops around Arbo view with partner merkins in the middle. Mosey back to start.
Promised the pax I’d keep them warm and apparently the suicides did their job. Everyone felt overdressed by the end despite the :cold_face: weather.
Total mileage: 6.2mi
MARY: none ANNOUNCEMENTS: show up next week for Bennys Big Bday! :birthday: COT: Astro for the takeout.
Christmas Lights Ruck
Date: 2025-12-19 AO: rucking Q: geraldo PAX: hoover, Emoji, Water Works, Starch, Slingshot, ductwork, wildturkey, snowflake, Horsehead, Broken Arrow, Orange Whip, ChickenWing, midriff, taggart, F3 Elsa, stonecold, Roulette, lex_luthor, Hops, Dora, Focker, Cheese Curd, Frosty, Runstopper, voodoo, MARTA FNGs: None COUNT: 27 THE THANG: WHEN: 6:00 PM WHERE: Dunkin’ at Colony & Rea 7845 Colony R. WHAT: A festive tour of Christmas lights in the surrounding area. Join us for 4, 8 or 12 miles. Choose your own adventure! We’ll finish up and grab food & brews at The Lodge.
Patches and Little Debbie Christmas Tree Cakes will be available.
Patches and Little Debbie Christmas Tree Cakes will be available.
It was cold …..
Date: 2025-12-15 AO: firestarter Q: Franky , PAX: Point Break, wildturkey, Odd Job, das_boot, Adobe FNGs: None COUNT: 6 WARMUP: short run to 131 Main Restaurant. 20 SSH, imperial walkers, and windmills. THE THANG: run through the neighborhood looking for Christmas lights and blowups calling exercises at each stop. A bit more time left and we did yoga studio stairs. Merkins on one side and LBCs on the other. About 4 rounds. MARY: nope ANNOUNCEMENTS: COT:
Russian KB Style Workout Yields a Russian Style Weather.
Date: 2025-12-15 AO: swole Q: Unplugged PAX: flipper, voodoo, The Worm, Uncle Leo, high_tide FNGs: None COUNT: 6 Both Dan John and Pavel texted me last night stating that gloves are sanctioned for KB workouts when temps are below 20 deg F (-6.7 deg C….Pavel is Russian after all). The gloved and layer PAX arrive with cold bodies but warm and cheery. attitudes.
WARMUP: Walking from the car to the hotbox with KBs SSH x 30 (spicey) 2H Swings LSS Sprinklers Around the World Cleans Synovial Circles
Yeah, it was cold. But the cold cast-iron of our kettlebells, Worm’s natural gas, and spicey mumble chatter had the 6 Meatheads warm by the second set. In fact layers were coming off like a Magic Mike movie.
THANG #1: Good news, no :wolf::do_not_litter: but we are are doing ‘Clean ‘Em Up’ 0/10 on this name. :broom::dusty_stick:
Suggestions were made to the Q… something about chains and off branded creamy cookies. I openly listened and then ignored all PAX. DCL x 6 DMP x 6 DSN x 6 DFS x 6 3 Rounds. Some rest in between
THANG #2: 1 Round of the Human Burpee. Some mumble chatter about the amount of Swings being >75, but as a sensitive Q I continued the trend of ignoring suggestions. 15 2H Swings 5 Goblet Squats 5 Merkins 15,4,4…15,3,3…etc to 15,1,1
Carries around the hotbox. Most of us paid attention to instructions. Others did their own thing.
THANG #3: 3 Lawn Mowers, 3 High Pulls, 3 Snatches. L/R Repeat for 3 rounds.
Complete our Carries….not to leave out the waiter.
THANG #4: Make Voodoo Complex Worse Voodoo complete with Heavy, then Med, and then Light Bell on the Left. All in one chain you might say, :stuck_out_tongue_winking_eye: Voodoo complete with Heavy, then Med, and then Light Bell on the Right. Repeat 1x. A crowd pleaser.
MARY: Elbow Plank Glute Bridge Old man grunting whilst getting to our feet.
ANNOUNCEMENTS: Stay warm.
COT: Happy prayer request medical updates from Hightide’s family! YHC took us out.
-UP
WARMUP: Walking from the car to the hotbox with KBs SSH x 30 (spicey) 2H Swings LSS Sprinklers Around the World Cleans Synovial Circles
Yeah, it was cold. But the cold cast-iron of our kettlebells, Worm’s natural gas, and spicey mumble chatter had the 6 Meatheads warm by the second set. In fact layers were coming off like a Magic Mike movie.
THANG #1: Good news, no :wolf::do_not_litter: but we are are doing ‘Clean ‘Em Up’ 0/10 on this name. :broom::dusty_stick:
Suggestions were made to the Q… something about chains and off branded creamy cookies. I openly listened and then ignored all PAX. DCL x 6 DMP x 6 DSN x 6 DFS x 6 3 Rounds. Some rest in between
THANG #2: 1 Round of the Human Burpee. Some mumble chatter about the amount of Swings being >75, but as a sensitive Q I continued the trend of ignoring suggestions. 15 2H Swings 5 Goblet Squats 5 Merkins 15,4,4…15,3,3…etc to 15,1,1
Carries around the hotbox. Most of us paid attention to instructions. Others did their own thing.
THANG #3: 3 Lawn Mowers, 3 High Pulls, 3 Snatches. L/R Repeat for 3 rounds.
Complete our Carries….not to leave out the waiter.
THANG #4: Make Voodoo Complex Worse Voodoo complete with Heavy, then Med, and then Light Bell on the Left. All in one chain you might say, :stuck_out_tongue_winking_eye: Voodoo complete with Heavy, then Med, and then Light Bell on the Right. Repeat 1x. A crowd pleaser.
MARY: Elbow Plank Glute Bridge Old man grunting whilst getting to our feet.
ANNOUNCEMENTS: Stay warm.
COT: Happy prayer request medical updates from Hightide’s family! YHC took us out.
-UP
90 lights and running in circles
Date: 2025-12-15 AO: run Q: frasier , PAX: Astro (Kyle Kirchhoff), bunker, Dosey Doe, fire_hazard, gumbo, hairball, Hippie, kirby, madison, Polly, wingman FNGs: None COUNT: 12 WARMUP: THE THANG: We had a great group of guys out this morning. Ran in circles at times which was my fault but overall accomplished the mission. We saw 90 different houses that were decorated externally with lights. Even saw a shooting star at the end. MARY: ANNOUNCEMENTS: We are doing a special lunch next week as we are combining with firestarter. We will be starting at 5:30 and still covering 5 miles of distance. Guaranteed to see more than 90 houses with lights. We will do coffee afterwards for those that can stay. COT:
Chicken Run Calvary Esition
Date: 2025-12-13 AO: chicken-run Q: HazMat PAX: Astro (Kyle Kirchhoff), Chopper, drive_by, Franky, jrr_tolkien, midriff, Paper Jam, tuck, Gumbo FNGs: None COUNT: 9 WARMUP: 6-8 for a few, 10 for some more. THE THANG: ran a bunch of new miles MARY: ANNOUNCEMENTS: COT: festival time