Some running, Some Rucking
Date: 2025-12-11 AO: sparta Q: hoover , Orange Whip PAX: Cheese Curd FNGs: None COUNT: 5 WARMUP: quick discussion on who is running vs rucking
THE THANG: Ruckers go one way / Runners went another
Ruckers got just under 4 miles Runners got just over 6 miles
MARY: nope ANNOUNCEMENTS: festivus this weekend COT: thanks whip for taking us out
THE THANG: Ruckers go one way / Runners went another
Ruckers got just under 4 miles Runners got just over 6 miles
MARY: nope ANNOUNCEMENTS: festivus this weekend COT: thanks whip for taking us out
Out… and back again
Date: 2025-12-11 AO: the-devils-turn Q: flipper PAX: Polly, Astro (Kyle Kirchhoff), frasier, fleetwood, turkey_leg, gumbo, Dosey Doe FNGs: None COUNT: 7 WARMUP: 3 PreRunners THE THANG: greenway out and back again with varying paces and grouping, but all ran the called route COT: Astro took us out
Fallen Angel
Date: 2025-12-11 AO: peak-51 Q: Spammer PAX: Spammer, lois, Mounds FNGs: None COUNT: 3 WARMUP: slow pace jog down to stumptown park to admire the festivities. 20x ssh, squats and 10x good morning Nashville. THE THANG: one runner runs the park lap among the lights while the other two work on exercises by the flag. Each pax completed 150 sit-ups and 150 step ups and several laps. Just started on a round of tricep dips before it was time to head back to launch.
Lots of cool light displays in Stumptown including the pax favorite tunnel of love. Only display that was remotely Christian in nature was an Angel which was fallen over on the path…
MARY: rosalita and IW until we met up with Sparta. ANNOUNCEMENTS: Festivus this Saturday COT: Orange Whip
Lots of cool light displays in Stumptown including the pax favorite tunnel of love. Only display that was remotely Christian in nature was an Angel which was fallen over on the path…
MARY: rosalita and IW until we met up with Sparta. ANNOUNCEMENTS: Festivus this Saturday COT: Orange Whip
No plan, just pain …..
Date: 2025-12-11 AO: the-phoenix Q: Franky , PAX: SweetWater, Roulette, Blanks, Hawkeye, taggart, wildturkey, Starch, Hawkeye, midriff FNGs: None COUNT: 9 WARMUP: short and brisk run, 15 SSHs, imperial walkers, hilly Billies, dynamic stretching THE THANG: 11s with merkins and LBCs, run to the Y parking lot. Variaty of merkins and core exercises; run to the pavilion, step-ups, dips, Superman’s, Romanian dead lifts, more running and merkins + lbcs; 2.2 miles total. MARY: a few of pax favorites. ANNOUNCEMENTS: festivus this Saturday at Cavalry. COT: prayers for Turkas family as they grieve the loss of their dog; prayers for others dealing with challenges in their lives.
Rinse & Repeat (12 Days of Christmas)
Date: 2025-12-10 AO: anvil Q: Point Break PAX: lorax, Benny, Limey FNGs: None COUNT: 4 The Thang
Stepping in for Pre-School while he’s still in IR. No sense in changing something that works. Mosey over to the avenue of trees (closest to the church).
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
· Turns out, I spread the cones a bit too far. Had to audible on Day 11 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Stepping in for Pre-School while he’s still in IR. No sense in changing something that works. Mosey over to the avenue of trees (closest to the church).
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
· Turns out, I spread the cones a bit too far. Had to audible on Day 11 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Go you chicken fat, go!
Date: 2025-12-10 AO: the-maul Q: Odd Job , PAX: super trooper, SweetWater, Rudy, madame_tussauds, enron, Adobe, ToeJam, commish, Commish, Yertle the Turtle, Enron FNGs: None COUNT: 10 WARMUP: Most innovative warmup ever. Yertle the Turtle led us through a round of “https://www.youtube.com/watch?v=2mcsVgIU1K0”. No sh1t, it’s a real thing from the 1960’s.
THE THANG: A bunch of running on the murderhorn. Rocks with friends and a little Mary for good measure.
Cotters to commish who is back in the gloom, bionic hips and all. Welcome Yertle the Turtle and Enron, meeting some new F3 brothers while visiting for work. Everyone killed it today, great work gents!
COT: Thanks for the thoughtful takeout Rudy
THE THANG: A bunch of running on the murderhorn. Rocks with friends and a little Mary for good measure.
Cotters to commish who is back in the gloom, bionic hips and all. Welcome Yertle the Turtle and Enron, meeting some new F3 brothers while visiting for work. Everyone killed it today, great work gents!
COT: Thanks for the thoughtful takeout Rudy
Finale of The Wolf (sort of)
Date: 2025-12-10 AO: meathead Q: Emoji , PAX: The Worm, flipper, voodoo, Unplugged, Uncle Leo, Pepsi, Toto FNGs: None COUNT: 8 WARMUP: 20 Imperial walkers 20 monkey humpers 20 side straddle hops 10 two hand swings 15 slow IC Sharon towers 10 two hand swings THE THANG: – DFS = Double front squat x 5 – DMP = Double military press x 5 – DCL = Double clean x 5 – DFS = Double front squat x 5
5 sets: 1. COMPLEX 2. CHAIN 3. HYDROX 4. CHAIN 5. COMPLEX Work:Rest = 1:2
Next round: 25 two hand swings 5 deadlifts – 5 upright rows (hold for 5 seconds at top) x 3 5 lawn mowers each arm – 10 merkins x 3
Waiter carry to curb – 10 swings Waiter carry back – 10 swings Suitcase carry to curb – 10 swings Suitcase back – No swings because we just did 75. Done. MARY: Elbow Plank 45 seconds Joined Point Break and Anvil group ANNOUNCEMENTS: Fri. Dec. 12 – Fellowship breakfast at Stacks 11100 Monroe Rd A, Matthews, NC 28105 – 6:30am (second Friday of every month) Sat. Dec. 13 – Festivus – 7am-9am – Calvary Church parking lot -be there! COT: YHC was vindicated by actually remembering the majority of the counts and exercises, this made possible because Voodoo handled the music and Pepsi took over the timer. Blanks was amped up on adrenaline, Unplugged and Uncle Leo toned down the normal rhetoric so YHC could concentrate, Voodoo corrected the number of sets to be done for the ad hoc exercise cycles and made sure the swing count hit 75. The Worm boycotted the side straddle hops, Flipper only got excited when we did lawn mowers, Toto reminded YHC to ignore Flipper. A pleasure to serve you, gentlemen!
5 sets: 1. COMPLEX 2. CHAIN 3. HYDROX 4. CHAIN 5. COMPLEX Work:Rest = 1:2
Next round: 25 two hand swings 5 deadlifts – 5 upright rows (hold for 5 seconds at top) x 3 5 lawn mowers each arm – 10 merkins x 3
Waiter carry to curb – 10 swings Waiter carry back – 10 swings Suitcase carry to curb – 10 swings Suitcase back – No swings because we just did 75. Done. MARY: Elbow Plank 45 seconds Joined Point Break and Anvil group ANNOUNCEMENTS: Fri. Dec. 12 – Fellowship breakfast at Stacks 11100 Monroe Rd A, Matthews, NC 28105 – 6:30am (second Friday of every month) Sat. Dec. 13 – Festivus – 7am-9am – Calvary Church parking lot -be there! COT: YHC was vindicated by actually remembering the majority of the counts and exercises, this made possible because Voodoo handled the music and Pepsi took over the timer. Blanks was amped up on adrenaline, Unplugged and Uncle Leo toned down the normal rhetoric so YHC could concentrate, Voodoo corrected the number of sets to be done for the ad hoc exercise cycles and made sure the swing count hit 75. The Worm boycotted the side straddle hops, Flipper only got excited when we did lawn mowers, Toto reminded YHC to ignore Flipper. A pleasure to serve you, gentlemen!
Butt stuff
Date: 2025-12-10 AO: wamrap Q: Orange Whip PAX: Horsehead, Alf, double_e, Orange Whip, O’Tannenbaum, poptart, Ledbetter, Split Squat FNGs: None COUNT: 8 Warmup: throw my back out within the first 90 seconds
The thang: Run all 3 stairwells with exercise at the top (jump squats, donkey kicks, burpees). Man maker merkins and heels to heaven before next round.
Mumblechatter:
Alf likely had some internal dialogue debating his life choices whilst way, way out in front all alone.
“Split Squat” (or Ellen, or Dory, or Mini Dick) tried to keep up and did so valiantly for a lap or two.
Ledbetter passed him eventually which is easy to do when you skip burpees. Duh. He was distracted by “big dick” which was spray painted on the ground where he chose to do burpees.
The 3rd class of the ship always has the most fun and gets the most babes, so I’ve recently learned (see: Titanic/Dicaprio) and we bottom dwellers talked much about butts, both men’s and women’s. Men’s colonoscopies; as well as the gym ladies whom I worked up the courage to ask where they get their tights from (so I could buy my wife them for Christmas of course) #notcreepy #didnthappen
We learned that Horsehead is incapable of having a doppelgänger, just an accurate observation Double E had this morning.
Pop Tart was back out after a long time since one of his son’s 83 extracurricular activities was missed this morning.
It was not OTs birthday yesterday, but I’m sure he had a few bourbons anyway. If you sign up for a free week at Crunch and you don’t commit long term, they will find you, and they will kill you.
There are many gayer ways to throw your back out other than doing Donkey Kicks; Pop Tart said he knows and has experienced at least 5.
SACs only had 3 guys today.
Double E with the take out
The thang: Run all 3 stairwells with exercise at the top (jump squats, donkey kicks, burpees). Man maker merkins and heels to heaven before next round.
Mumblechatter:
Alf likely had some internal dialogue debating his life choices whilst way, way out in front all alone.
“Split Squat” (or Ellen, or Dory, or Mini Dick) tried to keep up and did so valiantly for a lap or two.
Ledbetter passed him eventually which is easy to do when you skip burpees. Duh. He was distracted by “big dick” which was spray painted on the ground where he chose to do burpees.
The 3rd class of the ship always has the most fun and gets the most babes, so I’ve recently learned (see: Titanic/Dicaprio) and we bottom dwellers talked much about butts, both men’s and women’s. Men’s colonoscopies; as well as the gym ladies whom I worked up the courage to ask where they get their tights from (so I could buy my wife them for Christmas of course) #notcreepy #didnthappen
We learned that Horsehead is incapable of having a doppelgänger, just an accurate observation Double E had this morning.
Pop Tart was back out after a long time since one of his son’s 83 extracurricular activities was missed this morning.
It was not OTs birthday yesterday, but I’m sure he had a few bourbons anyway. If you sign up for a free week at Crunch and you don’t commit long term, they will find you, and they will kill you.
There are many gayer ways to throw your back out other than doing Donkey Kicks; Pop Tart said he knows and has experienced at least 5.
SACs only had 3 guys today.
Double E with the take out
Like an Extra Shot of Whiskey in your Eggnog
Date: 2025-12-10 AO: sacs Q: Cheese Curd PAX: midriff, Roulette FNGs: None COUNT: 3 WARMUP: Ruck only loop in the parking lot
THE THANG: 2 WODS to fill your soul 1) Lock, Shock, and Barrel
10 Man Makers (60/40 lb) 50 Plank Sandbag Pull Throughs 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Pressed Leg Lifts/ flutter press (L+R=1) 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Twists (L+R=1) 400 meter Ruck with Sandbag
2) Cozy Fitness by the fire 4 Rounds for Time 100 meter Sandbag Suitcase Carry Right 12 Sandbag Over the Shoulder 12 Sandbag Drag and Pull 100 meter Suitcase Carry Left
MARY: whatever we did above
ANNOUNCEMENTS: festivus sat COT: Midriff opened up the discussing of what we wanted for Xmas Roulette opened up his heart YHC grunted and complained
Seriously great work by all today. Not one but 2 WODs completed. YHC knew the LSB wouldn’t take long, so loaded up the chamber with the second WOD. Neither was easy, both together were hard.
This crew complains, laughs, and makes really strange noises. However, to hear sandbags slam and work getting done… what more could you ask for a Wed in 30 degree weather.
Enjoy the day!!
THE THANG: 2 WODS to fill your soul 1) Lock, Shock, and Barrel
10 Man Makers (60/40 lb) 50 Plank Sandbag Pull Throughs 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Pressed Leg Lifts/ flutter press (L+R=1) 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Twists (L+R=1) 400 meter Ruck with Sandbag
2) Cozy Fitness by the fire 4 Rounds for Time 100 meter Sandbag Suitcase Carry Right 12 Sandbag Over the Shoulder 12 Sandbag Drag and Pull 100 meter Suitcase Carry Left
MARY: whatever we did above
ANNOUNCEMENTS: festivus sat COT: Midriff opened up the discussing of what we wanted for Xmas Roulette opened up his heart YHC grunted and complained
Seriously great work by all today. Not one but 2 WODs completed. YHC knew the LSB wouldn’t take long, so loaded up the chamber with the second WOD. Neither was easy, both together were hard.
This crew complains, laughs, and makes really strange noises. However, to hear sandbags slam and work getting done… what more could you ask for a Wed in 30 degree weather.
Enjoy the day!!
Get Smokey smokin
Date: 2025-12-09 AO: skunk-works Q: Header PAX: Blanks, lois, Smokey FNGs: None COUNT: 5 WARMUP: Usual suspects THE THANG: Header put together a great playlist, and coming off the Eagles OT letdown was ready to burn off some steam. With his Flyers zip (it’s hockey season in Philly now) we had many shifts of pain.
With 3 runners and 2 walkers we did several A and B rounds 3x A 10 swings, 5 squats, 10 OHP B run a lap or suitcase carry 3x A 6 rows each side, 10 thrusters, 10 upright rows B plank or Merkins Similar style beat down for 45 minutes with a round of Mary on the cold deck somewhere in between.
Besides the pain of being an Eagles fan, we discussed smoking meats. Header picked up a Traegar for free and fixed it for $29. Now his M is all about his smoked meats. Empty nest life! Smokey has a smoker but is in rookie status, only using it for steaks and burgers…. LoisGPT has some competition for his brisket, and is ready for the MARA playoffs, go Big Blue! Blanks powering through his desire to stay in the fartsack #accelerate!
MARY: ANNOUNCEMENTS: COT: gratitude!
With 3 runners and 2 walkers we did several A and B rounds 3x A 10 swings, 5 squats, 10 OHP B run a lap or suitcase carry 3x A 6 rows each side, 10 thrusters, 10 upright rows B plank or Merkins Similar style beat down for 45 minutes with a round of Mary on the cold deck somewhere in between.
Besides the pain of being an Eagles fan, we discussed smoking meats. Header picked up a Traegar for free and fixed it for $29. Now his M is all about his smoked meats. Empty nest life! Smokey has a smoker but is in rookie status, only using it for steaks and burgers…. LoisGPT has some competition for his brisket, and is ready for the MARA playoffs, go Big Blue! Blanks powering through his desire to stay in the fartsack #accelerate!
MARY: ANNOUNCEMENTS: COT: gratitude!