Sets of 10
Date: 2025-11-05 AO: the-maul Q: SweetWater PAX: super trooper FNGs: None COUNT: 2 WARMUP: Mosey to side parking lot by movie theatre. SSH and runners stretch. THE THANG: 3 sets of running up the hill and then at the bottom, 10 Merkins, 10 Squats, 10 Big Boys Run down Murder Horn and past the clubhouse to do 10 Merkins, 10 Squats, 10 Big Boys. Then run back up Murder Horn and repeat exercises. Run over to fountain near office building. Repeat exercises. Run to St. Matt’s and around church. Repeat exercises. Run to back side of Firebirds and complete 3 sets of exercises and running up the hill. Back to launch. MARY: last two minutes ANNOUNCEMENTS: none COT: Thank you super trooper for coming out to support.
Hot Topic Lip Piercing playlist…
Date: 2025-11-05 AO: sacs Q: Roulette , PAX: Cheese Curd, midriff, hoover, wildturkey FNGs: None COUNT: 5 WARMUP: Fumble two sandbags worth 100 lbs down to the football field… THE THANG: Shadow Selection Bonus week 2 Evolution 17: Celiz – “Medevac Shield” Honoree: SFC Christopher A. Celiz, 1/75 Rangers, Afghanistan (Jul 12, 2018). Exposed himself to withering fire to shield a casualty and medevac helicopter crew; mortally wounded, he signaled the aircraft to depart, saving others. Standards: AMRAP (As Many Rounds As Possible) in 1 Hour ● Start Position: Kneel at the casualty point and wait 20 seconds ● Then lift and fireman-carry a 30-pound casualty dummy for 10 meters to the designated medevac zone. ● Simultaneously, drag a 40-pound sandbag to simulate supporting suppressive f ire. ● Upon reaching the evac zone, gently place the 30-pound casualty in the cradle and perform 10 sandbag shoulder presses, symbolizing covering fire and continued protection. ● Walk back to the casualty point, maintaining controlled breathing, posture, and situational awareness. ● Cycle repeats MARY: un-required ANNOUNCEMENTS: Check out wildturkey google doc COT: YHC took us out with a reminder for gratitude
The Core of the Matter
Date: 2025-11-04 AO: bagpipe Q: Hawkeye PAX: kirby, Starch, Roulette, madison, wildturkey FNGs: None COUNT: 6 WARMUP: ring around the island while waiting for Kirby to park his Camry. THE THANG: Core based workout that included Burpee‘s, variety of planks, pull-ups, and several trips down the slides. On a 2.2 mile mosey, we included some dips, step ups, calf raises, and a bonus trip up and down the parking deck stairs. Thanks to all for a great group beat down. MARY: inclusive ANNOUNCEMENTS: plenty of upcoming events listed on Slack COT: joined with our brothers from the Running Group.YHC took us out.
The Hills
Date: 2025-11-04 AO: swift Q: frasier , PAX: Brisket, bunker, Cheese Curd, citgo, fire_hazard, flipper, Hippie, midriff, soft_pretzel, tagalong, teddyf3, Wolverine FNGs: None COUNT: 13 WARMUP: We did our natural elite athlete warm-up. THE THANG: pretty simple on instructions, harder, execute in reality. We ran up several different hills of various length and grade. The idea was to run at a 5K effort. That meant not be bent over by the time you got to the top. We recovered on the down and did this for a total of nine times. MARY: Of course not ANNOUNCEMENTS: I am out of town next week and Bunker is going to take over the rains with bratwurst being the second back up. I am sure you are in good hands. COT:
Enter The Wolf
Date: 2025-11-03 AO: swole Q: flipper PAX: The Worm, Blanks, hoover, Dover, wildturkey, ickey_shuffle, Coldcuts – Scott Simons, Toto, Uncle Leo, flipper, Pepsi FNGs: None COUNT: 11 The fun thing about being the site Q at swole is often YHC gets the chance to launch the latest and greatest program to the unsuspecting victims PAX. So it was with anticipation that YHC pulled into the lot in the gloom of this cool November morning. At 3 minutes of 0530 there were but 3 cars gathered and some concern had begun to creep in that voodoo’s verbose preblasting had been sufficient to scare off the PAX from what was surely going to be a doozy. By the time the clock struck pain, however, the numbers had swollen mightily and 11 of us, including site FNGs Dover and Coldcuts – Scott Simons, got to know TheWolf a bit better.
WARMUP: SSH, Swings, IW, Cleans, ST, Armcircles and Scarecrows, prying squat THE THANG:
Complex 1: first R and then L of Swing, Clean, Press, Squat, w/ a Belkin in between each KB movement. Repeato w/ 2 reps of each, repeato the first set 2x unbroken
TheWolf: 5 each of DCLN, DFS, DMP, DCLN, DFS. This was done straight through (complex) 2X. For the last set we did it chain style (1 rep of each 5X through)
Carries: waiter out, 4 goblets, waiter back, 4 goblets, rack out, 6 upright rows, rack back, 6 upright rows, suitcase out, 8 shrugs, suitcase back, 8 shrugs, Jerry west out half way and back.
Final Grind: 5,10,15,20 of heavy swing and merkin
MARY: boat canoe, flute bridge ANNOUNCEMENTS: see slack for pinned events schedule COT: YHC took us out, continued prayers for M-Pepsi as she faces back surgery tomorrow.
WARMUP: SSH, Swings, IW, Cleans, ST, Armcircles and Scarecrows, prying squat THE THANG:
Complex 1: first R and then L of Swing, Clean, Press, Squat, w/ a Belkin in between each KB movement. Repeato w/ 2 reps of each, repeato the first set 2x unbroken
TheWolf: 5 each of DCLN, DFS, DMP, DCLN, DFS. This was done straight through (complex) 2X. For the last set we did it chain style (1 rep of each 5X through)
Carries: waiter out, 4 goblets, waiter back, 4 goblets, rack out, 6 upright rows, rack back, 6 upright rows, suitcase out, 8 shrugs, suitcase back, 8 shrugs, Jerry west out half way and back.
Final Grind: 5,10,15,20 of heavy swing and merkin
MARY: boat canoe, flute bridge ANNOUNCEMENTS: see slack for pinned events schedule COT: YHC took us out, continued prayers for M-Pepsi as she faces back surgery tomorrow.
4x4x4 – plus blocks
Date: 2025-11-03 AO: firestarter Q: wingman PAX: SweetWater, taggart, Point Break, madison, war_eagle FNGs: None COUNT: 6 WARMUP: Mosey to 131 Main. SSH IW Windmill Potato Picker THE THANG: 4 Exercises, 4 Corners, 4 Rounds – 5 Burpees – Point Break with 2 extra burpee penalty for finishing first. Some of us joined in with the penalty. – 10 Merkins – 15 Squats – 20 LBCs
Mosey to the back of shops to the wall. Choose a height and do 5 get-ups per leg OR Lunges.
Mosey towards Cinder pile with merkins and squats along the way
CinderWork – 4 Rounds – 10 curls – 10 presses – 10 tricep extensions – 10 bent-over rows
Few backward runs plus some mosey toward the Yoga Studio.
Pullups – Rounds – Supine Pullups or Fingertip Pullups – Up and over Stairs
Wall Sit Presses Single-Count to 100. #crowdpleaser. war_eagle got the look.
30s of Plank back at the launch.
Point Break – firestarter regular and it shows. Killed it out there today. first. madison – back from the win NC State vs GT and was ready to start the week of right! war_eagle – Great to have you out there this morning. #formpolice, don’t cut corners on squats. He will get you. Time spend talking about teenager party transfers. #your-done taggart – This Guy! Shows up and puts in the work. You are making strong gains. #keepitup SweetWater – quiet today, but you know he loves burpees. Putting in solid work. He is on Q at the-maul on Wednesday. He did promise now burpees. He also said you better be there or he will track you down.
ANNOUNCEMENTS: – lots of activity coming up. Check out the bookmarks in the mumblechatter channel. – Happening Soon: – 11/15 Brew Ruck see brewruck or brew-ruck-food-drive – Benefits Second Harvest Food Bank – 11/27 Rea Farms Turkey Jam – run, bootcamp, ruck options i am sure. – 12/5 – Deck the Halls – Can drive/Donations for ballantynefamilies.org/ in Need.
COT: – Bring the energy and strength with you throughout the day. May that be the light to someone else. Family or otherwise.
Mosey to the back of shops to the wall. Choose a height and do 5 get-ups per leg OR Lunges.
Mosey towards Cinder pile with merkins and squats along the way
CinderWork – 4 Rounds – 10 curls – 10 presses – 10 tricep extensions – 10 bent-over rows
Few backward runs plus some mosey toward the Yoga Studio.
Pullups – Rounds – Supine Pullups or Fingertip Pullups – Up and over Stairs
Wall Sit Presses Single-Count to 100. #crowdpleaser. war_eagle got the look.
30s of Plank back at the launch.
Point Break – firestarter regular and it shows. Killed it out there today. first. madison – back from the win NC State vs GT and was ready to start the week of right! war_eagle – Great to have you out there this morning. #formpolice, don’t cut corners on squats. He will get you. Time spend talking about teenager party transfers. #your-done taggart – This Guy! Shows up and puts in the work. You are making strong gains. #keepitup SweetWater – quiet today, but you know he loves burpees. Putting in solid work. He is on Q at the-maul on Wednesday. He did promise now burpees. He also said you better be there or he will track you down.
ANNOUNCEMENTS: – lots of activity coming up. Check out the bookmarks in the mumblechatter channel. – Happening Soon: – 11/15 Brew Ruck see brewruck or brew-ruck-food-drive – Benefits Second Harvest Food Bank – 11/27 Rea Farms Turkey Jam – run, bootcamp, ruck options i am sure. – 12/5 – Deck the Halls – Can drive/Donations for ballantynefamilies.org/ in Need.
COT: – Bring the energy and strength with you throughout the day. May that be the light to someone else. Family or otherwise.
Crossing roads
Date: 2025-11-03 AO: run Q: frasier , PAX: bunker, Hippie, Polly FNGs: None COUNT: 4 WARMUP: THE THANG: we found a new route that was almost 5 miles. No one got lost and no one was left as promised. MARY: ANNOUNCEMENTS: bunker will be in Charge next week. COT:
Is he gonna show
Date: 2025-11-02 AO: donut-ruck Q: Cheese Curd , geraldo PAX: geraldo, Cheese Curd, Lucy Dog FNGs: None COUNT: 3 WARMUP: just me giving Geraldo shit about being “on time” THE THANG: just rucked and 2F Lucy the do was with us too MARY: no ANNOUNCEMENTS: donuts!!! COT: we talked enough during the ruck
The Cisco Kid
Date: 2025-11-01 AO: stonehenge Q: lex_luthor PAX: snowflake, Strings FNGs: None COUNT: 3 5-30 – 1 pax for pre-ruck 6-00 – 3 pax snowflake Strings lex_luthor Kept it moving on a chilly morning. Simple concept 4 min run followed by 4 min of work Work comprised of Lunges/Squats T Merkins Pull-ups Step ups/Dips Glute bridge/sit-up Romanian Deadlift/ Monkey Humpers Burpees
Finished with Mary in the parking lot
Great morning to be out there. Cold only if you weren’t working and snowflake and Strings were working the full 60 minutes. Well done Gents cc Cheese Curd ToeJam
Finished with Mary in the parking lot
Great morning to be out there. Cold only if you weren’t working and snowflake and Strings were working the full 60 minutes. Well done Gents cc Cheese Curd ToeJam
Crowd pleaser
Date: 2025-11-01 AO: olympus Q: voodoo PAX: ickey_shuffle, Emoji, The Worm, Pepsi, Wabbit, Monopoly, Toto, flipper, voodoo FNGs: None COUNT: 9 The Q pulled in about 10 minutes early to find only 1 other car there (Pepsi). However, the pax trickled in and by about 10 after, we had 9 total pax on a nippy Saturday morning. The weinke was a hodge podge of assorted exercises that were curated for the pax’s enjoyment.
WARMUP: SSH X 20 IC 10 swings IW X 15 IC 5 high pulls e/s Sharon Towers X 10 IC 5 cleans e/s Prying squats
By now, everyone was there and bells were unloaded, so it was time to get to work.
THE THANG: 10:00 EMOM of the Voodoo Complex – 1 time through on each side every minute
The Goshawk – single bell carry 1.5 trees, then 8 goblet squats. Repeat for 8 rounds. Carries were waiter (e/s), suitcase (e/s), racked (e/s), pax choice (e/s). Don’t put the bell down until complete.
3/2/1 heavy lawnmowers e/s then 10 merkins on the bell for 4 rounds
5 double deadlifts and 5 double suitcase squats for 4 rounds
10 2-handed swings + 1 press e/s 15 swings + 2 presses e/s 25 swings + 3 presses e/s 50 swings + 4 presses e/s
MARY: Anchored leg raises x 10 Elbow plank x 1:00 Anchored leg raises x 10 Glute bridge x 1:00 Anchored leg raises x 10 Hollow body hold x 1:00
Goblet bell hold for 1:00 to run out the clock
ANNOUNCEMENTS: 1) Food drive ruck 11/15 2) Christmas party at Hops’s house 12/7 3) Festivus convergence 12/13
COT: thanks to Ductwork for taking out the combined groups. Please keep Pepsi and his wife in your prayers as she had back surgery on Tuesday. Please also pray for the unspoken struggles of our brothers.
WARMUP: SSH X 20 IC 10 swings IW X 15 IC 5 high pulls e/s Sharon Towers X 10 IC 5 cleans e/s Prying squats
By now, everyone was there and bells were unloaded, so it was time to get to work.
THE THANG: 10:00 EMOM of the Voodoo Complex – 1 time through on each side every minute
The Goshawk – single bell carry 1.5 trees, then 8 goblet squats. Repeat for 8 rounds. Carries were waiter (e/s), suitcase (e/s), racked (e/s), pax choice (e/s). Don’t put the bell down until complete.
3/2/1 heavy lawnmowers e/s then 10 merkins on the bell for 4 rounds
5 double deadlifts and 5 double suitcase squats for 4 rounds
10 2-handed swings + 1 press e/s 15 swings + 2 presses e/s 25 swings + 3 presses e/s 50 swings + 4 presses e/s
MARY: Anchored leg raises x 10 Elbow plank x 1:00 Anchored leg raises x 10 Glute bridge x 1:00 Anchored leg raises x 10 Hollow body hold x 1:00
Goblet bell hold for 1:00 to run out the clock
ANNOUNCEMENTS: 1) Food drive ruck 11/15 2) Christmas party at Hops’s house 12/7 3) Festivus convergence 12/13
COT: thanks to Ductwork for taking out the combined groups. Please keep Pepsi and his wife in your prayers as she had back surgery on Tuesday. Please also pray for the unspoken struggles of our brothers.