Fast Twitch – 3/10
Date: 2026-03-10 AO: Fast Twitch Q: marge , PAX: Runstopper, turkey_leg, marge, hopper, Astro (Kyle Kirchhoff), retread, Alf FNGs: None COUNT: 7 WARMUP: lol THE THANG: run from Arboretum ABC store to Hugh Forest Road. Run to intersection of Sydney Drive and Hugh Forest. Go down to the Hugh Forest cul-de-sac and back up the hill to Sydney three times. Huge Hill. Hurt a lot. Short detour into Oak Manor. Run back to Arboretum. 5 1/2 miles to 6 miles total. Great work by all. MARY: nope ANNOUNCEMENTS: COT:
Elephant Seals
Date: 2026-03-10 AO: Bagpipe Q: Blue Tent , PAX: wildturkey, Pepsi, Starch, Blue Tent, gumbo FNGs: None COUNT: 5 WARMUP: classic SSH, hillbilly’s, IW, murkins, stretch THE THANG: 4 corners, 20 murkins, burpees, jump squats, J-Lo, LBC’s in between, second round 10 each at the request of the PAX
Run to bagpipe hill for more burpees, run, mountain climbers, more running, murkins
Run variations/lunge walk by the lake
MARY: core finishers ANNOUNCEMENTS: waxhaw trail run, journeyman challenge, info in mumblechatter COT: have a great week
Run to bagpipe hill for more burpees, run, mountain climbers, more running, murkins
Run variations/lunge walk by the lake
MARY: core finishers ANNOUNCEMENTS: waxhaw trail run, journeyman challenge, info in mumblechatter COT: have a great week
Swift
Date: 2026-03-10 AO: Swift Q: Brisket , PAX: bratwurst, Gump, citgo, soft_pretzel, tagalong, Brisket, Polly, frasier, fleetwood, Hippie, gumbo, midriff, shrinkwrap, bunker, margo FNGs: None COUNT: 15 Great turnout this morning and a strong effort from the PAX.
We rolled out with a 10-minute warm-up toward Ballantyne Country Club, followed by some elite runner stretches to get the legs ready before the work began.
The main event was four sustained hill efforts: • 3 × 6-minute hill runs • 1 × 8-minute hill run Just steady grinding uphill — the kind of work that builds real strength for the climbs ahead.
The PAX pushed hard, stayed focused, and we made it back just in time.
One final administrative update: Bunker has officially signed Shrinkwrap up to Q all Bootcamp workouts in April.
Strong work this morning, men. 👊
We rolled out with a 10-minute warm-up toward Ballantyne Country Club, followed by some elite runner stretches to get the legs ready before the work began.
The main event was four sustained hill efforts: • 3 × 6-minute hill runs • 1 × 8-minute hill run Just steady grinding uphill — the kind of work that builds real strength for the climbs ahead.
The PAX pushed hard, stayed focused, and we made it back just in time.
One final administrative update: Bunker has officially signed Shrinkwrap up to Q all Bootcamp workouts in April.
Strong work this morning, men. 👊
Kotters
Date: 2026-03-09 AO: Base Camp Q: geraldo , PAX: geraldo, thunder_road, tootie, Benny, Smash, Mr. Magoo, dumpsterfire, Bugeater, Limey FNGs: None COUNT: 9 WARMUP: Mosey to the daycare parking lot for SSH, Squats & Windmills THE THANG: We headed over to the Alexis neighborhood for some partner work and a Triple Nickel. We returned to campus, stopping some Mary along the way. We finished with some people’s chair and arm raises. MARY: Flutter Kicks, Rosalina, & LBCs ANNOUNCEMENTS: Q School 3/28 at the Rock Kotters to Tootie & Dumpster Fire COT:
New Neighborhood
Date: 2026-03-09 AO: Blakovery Q: frasier , PAX: bunker, Gump, Polly, frasier, hairball, retread FNGs: None COUNT: 6 WARMUP: THE THANG: We dipped into a new neighborhood amongst all the familiar routes. MARY: ANNOUNCEMENTS: Great job to reread on his recent half marathon success. Sign up for waxhaw trail fest. COT:
Firestarter
Date: 2026-03-09 AO: Firestarter Q: kirby , PAX: kirby, Doctor FNGs: COUNT: 2 WARMUP: jog with silent J THE THANG: yep we did stuff. You should have seen it. MARY: during ANNOUNCEMENTS: COT: YHC us out
Back in the Summer of 99
Date: 2026-03-09 AO: Swole Q: ickey_shuffle , PAX: The Worm, Pepsi, wildturkey, Uncle Leo, ickey_shuffle FNGs: None COUNT: 5 WARMUP: Swings and stretches with all the requisite snaps, crackles, and pops. THE THANG: Block A: Deadlifts, cleans, squats. Block B: Floor presses (parking lot presses I guess is more accurate). Block C: Heavy carries. Block D: Swings & merkins sets of 25, 20,15,10,5. Good times. MARY: About three minutes worth. ANNOUNCEMENTS: Take the Pepsi challenge, but don’t light your hair on fire à la Michael Jackson. COT: Show me the man who doesn’t like Creed and I’ll show you a liar. Weightlifting and 90s alternative rock may not be the only path to a better society, but it certainly works. We heard from the aforementioned Creed, Temple of the Dog, Soul Asylum, Sum 41, Fall Out Boy, Three Doors Down and maybe some other Warped Tour alumni. Let’s have ourselves a Monday.
Olympus…now with Black Diamond Intensity =?utf-8?q??= ®
Date: 2026-03-07 AO: Olympus Q: Krzyzewski , PAX: Gapper, Wabbit, Blanks, Toto, The Worm, voodoo, Mountain Momma, Schedule C, Krzyzewski, ickey_shuffle, Omaha FNGs: None COUNT: 11 [Placeholder…will write some pizzaz after the 2.0s are in bed] 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) The E-Z Complex (3 sets) – Single bell swings (3x) – Hi-pulls (2x) – Clean / squat / press (1x) – Switch hands and repeato 2) :dolphin: Test Block – Flow (10 min.) – Cleans (5x) – Press (5x) – Front squat (5x) – Snatch (5x) 4) :dolphin: Block B – EMOM (15 min) – Minute A: Sling-stops (7x e/w) – Minute B: OH windmills (3x e/s) – Minute C: Swings (15x) OR rotational swings (5x e/s) 5) :dolphin: Block C – LUNGES! (4 sets) – Racked walking lunges (20x paces) 6) :dolphin: Block D – Holds – Variety of static holds MARY: Some glutebridges, planks, and reverse-planks(!?) for all to enjoy! ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for April’s edition – :beers: SOB Brew Ruck (3/7) – Bro…you missed it. – :pancakes: Second F Friday (3/13) – second Friday of the month at Stacks. See Slack for details. – :muscle: Q School (3/28) – following Olympus (or The Rock) at Calvary with a plan for an 0810 start and 0900 completion. – :calendar: Other F3 odds and ends: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?tab=t.0 – :scroll: “All courses of action are risky, so prudence is not in avoiding danger (it’s impossible), but calculating risk and acting decisively. Make mistakes of ambition and not mistakes of sloth. Develop the strength to do bold things, not the strength to suffer.” – Niccolo Machiavelli COT: YHC took out the joint groups
“Benny you choose to get us wet in the field didn’t you”
Date: 2026-03-07 AO: The Rock Q: Benny , PAX: O’Tannenbaum, Pepsi, hoover, Gravy, Tuna, Benny, Circuit City, Limey FNGs: None COUNT: 8 WARMUP: After a proper disclaimer even though most of the pax including those of Alf geraldo Snuka and Runstopper (his parking job is that of ductwork taking up 4 parking spots) who went off on a 10k run wanting more miles that YHC was not responsible for there safety but cared about it off we went towards the field near the hotbox. Quick cop of SSH, IW, LBC, LSS, and Sharon Towers before some of the main event was announced. THE THANG: Speedbump Suicide: 2 rounds, at the first speed bump do 5 merkins, run to the second speed bump, then do 10 merkins, run back to the first speed bump and do 5 merkins, run to the third speed bump do 15 merkins, run back to the first speed bump 5 merkins before running to the fourth speed bump to do 20 merkins.
10 count followed by heading to the hotbox
Hotbox: 3 rounds of the following exercises of 10 sets Dips Step ups each leg Incline merkins Derkins
10 count then moving the benches and certain tables back to ensure our nantan doesn’t get yelled by calvary even though we didn’t move them(lesson learned leave an ao better then how you found it). Afterward head to the soccer field where the mumblechatter of complaints really increased.
Star fish: Center 10 LBC Corner 1: 10 squats Corner 2: 10 Monkey Humpers Corner 3: 10 Carolina Dry Docs(or how Dredd calls them Bill Belichecks) Corner 4: 10 diamond merkins
10 count
Back to the hot box for peoples chair start at 25 air presses, 4 rounds increasing by 25 each one all the way up to 100.
Long mosey back to launch just as YHC planned for 10 minutes of Mary(pax were not thrilled by this) MARY: Boone Crunch Dolly Flutter Rosalita American Hammer Protractor(2 rounds) Ending with each pax picking an exercise of 10 count(some pax like to follow instructions more than others hint hint Hoover) till time was called. Done: Miles depending on pax watch and grabbing the six ranged from just shy of 2 all the way to 2.8 ANNOUNCEMENTS: -Brew Run/Ruck at 12 in Ballantyne -Journeyman Challenge started yesterday per Voodoo Pepsi now has to go back to Olympus as its the one time he can do The Rock -Waxhaw Trail Fest April 18th -Q School March 28th 8 AM at Calvary following The Rock even if your like YHC who’s q’d before(but failed noticing where the count started for nameroma) you should come. A lot of other stuff that day too including a half marathon, some ruck event curds doing too. -Prayers for peace, prayers for Pepsi and his family and those prayers not mentioned and to get our fellow pax we haven’t seen in awhile back in the gloom COT: Krzyzewski aka Coach K with the Takeout
10 count followed by heading to the hotbox
Hotbox: 3 rounds of the following exercises of 10 sets Dips Step ups each leg Incline merkins Derkins
10 count then moving the benches and certain tables back to ensure our nantan doesn’t get yelled by calvary even though we didn’t move them(lesson learned leave an ao better then how you found it). Afterward head to the soccer field where the mumblechatter of complaints really increased.
Star fish: Center 10 LBC Corner 1: 10 squats Corner 2: 10 Monkey Humpers Corner 3: 10 Carolina Dry Docs(or how Dredd calls them Bill Belichecks) Corner 4: 10 diamond merkins
10 count
Back to the hot box for peoples chair start at 25 air presses, 4 rounds increasing by 25 each one all the way up to 100.
Long mosey back to launch just as YHC planned for 10 minutes of Mary(pax were not thrilled by this) MARY: Boone Crunch Dolly Flutter Rosalita American Hammer Protractor(2 rounds) Ending with each pax picking an exercise of 10 count(some pax like to follow instructions more than others hint hint Hoover) till time was called. Done: Miles depending on pax watch and grabbing the six ranged from just shy of 2 all the way to 2.8 ANNOUNCEMENTS: -Brew Run/Ruck at 12 in Ballantyne -Journeyman Challenge started yesterday per Voodoo Pepsi now has to go back to Olympus as its the one time he can do The Rock -Waxhaw Trail Fest April 18th -Q School March 28th 8 AM at Calvary following The Rock even if your like YHC who’s q’d before(but failed noticing where the count started for nameroma) you should come. A lot of other stuff that day too including a half marathon, some ruck event curds doing too. -Prayers for peace, prayers for Pepsi and his family and those prayers not mentioned and to get our fellow pax we haven’t seen in awhile back in the gloom COT: Krzyzewski aka Coach K with the Takeout
BOWLDERDASH – Unlimited Mileage Edition 🏃♂️
Date: 2026-03-07 AO: Bowlderdash Q: midriff , bratwurst PAX: bratwurst, midriff, Rob Rosenthal – Drive By, Gump, Doublemint, margo, Chico FNGs: 1 Chico COUNT: 13 Warmer temps and a boisterous crew for miles and smiles on the 4 mile creek greenway
0545 crew: Gump Patches margo Doublemint YHC Welcome Casey, aka “Chico” 0600 crew: Green Label who caught all of us on the way home. Must have been the green shirt he was wearing 0630 crew: bratwurst turkey_leg Roulette gumbo Franky Hippie 20-mile crew: C3P0 seen on the way out at 0700, still running as we speak
0545 crew: Gump Patches margo Doublemint YHC Welcome Casey, aka “Chico” 0600 crew: Green Label who caught all of us on the way home. Must have been the green shirt he was wearing 0630 crew: bratwurst turkey_leg Roulette gumbo Franky Hippie 20-mile crew: C3P0 seen on the way out at 0700, still running as we speak