The walking dead
Date: 2025-10-31 AO: scars Q: Roulette , PAX: F3 Elsa, wildturkey, The Worm, kirby FNGs: None COUNT: 5 WARMUP: Quick circle of the parking lot to provide some extra time for Elsa and Kirby to show THE THANG: Still in the route discovery phase of the new location, hopefully in a few weeks we can start to explore the trails. Got over three miles and fellowship was had, so mission accomplished. MARY: :shrug: ANNOUNCEMENTS: Next week we start Freed to Lead workshop. brew-ruck-food-drive Nov 15, sign up and come out for a good time and great cause. Nov 22 Jingle Bell Ruck, come join us events.arthritis.org/teams/40018 This is an excellent way to give a little back during the holidays COT: Life is going to put some challenges in your path, have the courage, presence and grace to face them with the help of those around you.
Welcome To The Den
Date: 2025-10-31 AO: the-brave Q: wingman PAX: gumbo, Taco_Stand, fire_hazard, frasier, teddyf3, Hippie, midriff, soft_pretzel, C3P0 FNGs: None COUNT: 10 WARMUP: Run to cabo – SSH, Windmill, Potato Pickers THE THANG: Run to bridge, wall-sit, air-presses. Some sort of strange cadence count so we stopped early at 20.
Run to the Ballantyne Ridge. Two rounds of excercises to the first letter of “Welcome To The Den” then a lap around the parking lot/field.
W – 10 wide arm merkins E – E2K – Cross Leg Crunch 10 right L – 10 Lunges each Leg C – 10 Carolina Dry Docks O – 20 – Overhead Claps SSH M – 10 Merkins E – 10 Elevator Squats with Stops
T – 10 Tuck Jumps O – Outlaws 10 each direction – flutter letter Os
T – 10 Twinkle Toes – al gore calf raises H – Hill Sprint E – E2K – Cross Leg Crunch 10 Left
D – 20 Dips on the Curb E – E2K – Cross Leg Crunch 20 N – Not so Lazy Boys
Lot of chatter, some strange exercises. Crowd Pleaser – Twinkle Toes. That is a keeper!
Cut through to neighborhood. 10 squats at the bottom, Run up the big hill. 20 Merkins.
Stop at the corner for 20 LBC Stop at the bridge for legit 50 wall-air-presses
Run to parking lot, two sprints and then back to the AO. 1 minute late. 4.15 miles on my watch. :white_check_mark:
Lot of chatter this morning. Mood was high, smiles around. teddyf3 on Q next week.
See the bookmark bar for upcoming events.
MARY: ANNOUNCEMENTS: COT:
Run to the Ballantyne Ridge. Two rounds of excercises to the first letter of “Welcome To The Den” then a lap around the parking lot/field.
W – 10 wide arm merkins E – E2K – Cross Leg Crunch 10 right L – 10 Lunges each Leg C – 10 Carolina Dry Docks O – 20 – Overhead Claps SSH M – 10 Merkins E – 10 Elevator Squats with Stops
T – 10 Tuck Jumps O – Outlaws 10 each direction – flutter letter Os
T – 10 Twinkle Toes – al gore calf raises H – Hill Sprint E – E2K – Cross Leg Crunch 10 Left
D – 20 Dips on the Curb E – E2K – Cross Leg Crunch 20 N – Not so Lazy Boys
Lot of chatter, some strange exercises. Crowd Pleaser – Twinkle Toes. That is a keeper!
Cut through to neighborhood. 10 squats at the bottom, Run up the big hill. 20 Merkins.
Stop at the corner for 20 LBC Stop at the bridge for legit 50 wall-air-presses
Run to parking lot, two sprints and then back to the AO. 1 minute late. 4.15 miles on my watch. :white_check_mark:
Lot of chatter this morning. Mood was high, smiles around. teddyf3 on Q next week.
See the bookmark bar for upcoming events.
MARY: ANNOUNCEMENTS: COT:
Welcome To The Den
Date: 2025-10-31 AO: the-brave Q: wingman PAX: gumbo, Taco_Stand, fire_hazard, frasier, teddyf3, Hippie, midriff, soft_pretzel, C3P0 FNGs: None COUNT: 10 WARMUP: Run to cabo – SSH, Windmill, Potato Pickers THE THANG: Run to bridge, wall-sit, air-presses. Some sort of strange cadence count so we stopped early at 20.
Run to the Ballantyne Ridge. Two rounds of excercises to the first letter of “Welcome To The Den” then a lap around the parking lot/field.
W – 10 wide arm merkins E – E2K – Cross Leg Crunch 10 right L – 10 Lunges each Leg C – 10 Carolina Dry Docks O – 20 – Overhead Claps SSH M – 10 Merkins E – 10 Elevator Squats with Stops
T – 10 Tuck Jumps O – Outlaws 10 each direction – flutter letter Os
T – 10 Twinkle Toes – al gore calf raises H – Hill Sprint E – E2K – Cross Leg Crunch 10 Left
D – 20 Dips on the Curb E – E2K – Cross Leg Crunch 20 N – Not so Lazy Boys
Lot of chatter, some strange exercises. Crowd Pleaser – Twinkle Toes. That is a keeper!
Cut through to neighborhood. 10 squats at the bottom, Run up the big hill. 20 Merkins.
Stop at the corner for 20 LBC Stop at the bridge for legit 50 wall-air-presses
Run to parking lot, two sprints and then back to the AO. 1 minute late. 4.15 miles on my watch. :white_check_mark:
Lot of chatter this morning. Mood was high, smiles around. teddyf3 on Q next week.
See the bookmark bar for upcoming events.
MARY: ANNOUNCEMENTS: COT:
Run to the Ballantyne Ridge. Two rounds of excercises to the first letter of “Welcome To The Den” then a lap around the parking lot/field.
W – 10 wide arm merkins E – E2K – Cross Leg Crunch 10 right L – 10 Lunges each Leg C – 10 Carolina Dry Docks O – 20 – Overhead Claps SSH M – 10 Merkins E – 10 Elevator Squats with Stops
T – 10 Tuck Jumps O – Outlaws 10 each direction – flutter letter Os
T – 10 Twinkle Toes – al gore calf raises H – Hill Sprint E – E2K – Cross Leg Crunch 10 Left
D – 20 Dips on the Curb E – E2K – Cross Leg Crunch 20 N – Not so Lazy Boys
Lot of chatter, some strange exercises. Crowd Pleaser – Twinkle Toes. That is a keeper!
Cut through to neighborhood. 10 squats at the bottom, Run up the big hill. 20 Merkins.
Stop at the corner for 20 LBC Stop at the bridge for legit 50 wall-air-presses
Run to parking lot, two sprints and then back to the AO. 1 minute late. 4.15 miles on my watch. :white_check_mark:
Lot of chatter this morning. Mood was high, smiles around. teddyf3 on Q next week.
See the bookmark bar for upcoming events.
MARY: ANNOUNCEMENTS: COT:
Ala carte
Date: 2025-10-30 AO: the-devils-turn Q: flipper PAX: Gold Digger, citgo, hairball, frasier, turkey_leg, Dosey Doe, bunker, flipper FNGs: None COUNT: 8 Marathoners ran 2-5-1 starting at 5, YHC ran solo to the track for insane intervals, hairball moseyed about and bunker ran lonesome miles through Raintree on the called route. The ‘turn can get a little wonky during peak training season and today was no exception. Good luck to our boys running races in the next couple of weeks
Never Too Much Shoulders
Date: 2025-10-30 AO: the-phoenix Q: Hippie PAX: war_eagle, Roulette, midriff, Starch FNGs: None COUNT: 5 WARMUP: Mtn climbers, merkins, potato pickers, arm circles
THE THANG: 5 stations with a Coupon and see how many rounds we could get through.
1. Overhead Press 2. Goblet Squat 3. Offset merkins 4. Jump the Coupon 5. WWIII sit-ups
After each round of 5 exercises we took a lap around the parking lot. Reps occurred in a ladder progression. Started at 2 reps and worked to 10 reps and then back down the ladder 8,6,4 etc).
If my count is right we got through 8 rounds. The PAX’s shoulders should be stronger after this.
A lot of good compliments on the brand new double walled coupons that helped bring this work out to fruition.
There was a lot of hope that kirby would barrel in on 2 wheels. Speeding in on 2 wheels mad me think Rousey might be eligible for a workout soon! I’ll reach out to him.
MARY: WWIII sit-ups ANNOUNCEMENTS: – Beer Ruck – canned food drive coming up on Nov 15. Starts at 11am. – Dec 1 – Deck the halls
COT: Reminder that the who you accomplish goals with is more important than just the goal itself.
THE THANG: 5 stations with a Coupon and see how many rounds we could get through.
1. Overhead Press 2. Goblet Squat 3. Offset merkins 4. Jump the Coupon 5. WWIII sit-ups
After each round of 5 exercises we took a lap around the parking lot. Reps occurred in a ladder progression. Started at 2 reps and worked to 10 reps and then back down the ladder 8,6,4 etc).
If my count is right we got through 8 rounds. The PAX’s shoulders should be stronger after this.
A lot of good compliments on the brand new double walled coupons that helped bring this work out to fruition.
There was a lot of hope that kirby would barrel in on 2 wheels. Speeding in on 2 wheels mad me think Rousey might be eligible for a workout soon! I’ll reach out to him.
MARY: WWIII sit-ups ANNOUNCEMENTS: – Beer Ruck – canned food drive coming up on Nov 15. Starts at 11am. – Dec 1 – Deck the halls
COT: Reminder that the who you accomplish goals with is more important than just the goal itself.
It’s all about the pecs
Date: 2025-10-29 AO: meathead Q: Uncle Leo PAX: voodoo, The Worm, Soul Glo, Unplugged, MARTA, Toto FNGs: None COUNT: 7 flipper has been extolling the virtues of having an impressive chest for months. Doing merkins whenever it’s appropriate or not at Meathead and Swole.
Knowing we’d be in the hot box today with a wide array of picnic tables and walls I cooked up a workout that would hit every angle of the chest. Inclines. Declines. Negatives on table benches. Narrow. Wide. There want a chest excerise I found on the IG that wasn’t included. The Pax would be huge after this workout. Probably with chests so large they be at risk of toppling over from being too top heavy. It was a work of art and I thought @flipper would be so excited and get a big “mmhmm” when he got home.
Alas flipper didn’t post and the workout was lost to the ages. This is what the 7 pax that did assemble on another dark and misty morning actually did.
WARMUP: SSH, 2HS, IW, GoodMorning, ST, Cleans, Prying Squat, a series of swings and squats to really get moving.
THE THANG: Thing 1 5 rounds of 20x 2HS and 5 goblet squats
Thing 2 A 4×4 because we haven’t done it in almost a week 4 rounds of 40 on and 20 off of: 1) 2hand clean to squat 2) Alternating bent rows 3) Suitcase March (alt side by round) 4) Slow Moutain Climbers
MARY: static holds and static lunges ANNOUNCEMENTS: check the slack
COT:
Knowing we’d be in the hot box today with a wide array of picnic tables and walls I cooked up a workout that would hit every angle of the chest. Inclines. Declines. Negatives on table benches. Narrow. Wide. There want a chest excerise I found on the IG that wasn’t included. The Pax would be huge after this workout. Probably with chests so large they be at risk of toppling over from being too top heavy. It was a work of art and I thought @flipper would be so excited and get a big “mmhmm” when he got home.
Alas flipper didn’t post and the workout was lost to the ages. This is what the 7 pax that did assemble on another dark and misty morning actually did.
WARMUP: SSH, 2HS, IW, GoodMorning, ST, Cleans, Prying Squat, a series of swings and squats to really get moving.
THE THANG: Thing 1 5 rounds of 20x 2HS and 5 goblet squats
Thing 2 A 4×4 because we haven’t done it in almost a week 4 rounds of 40 on and 20 off of: 1) 2hand clean to squat 2) Alternating bent rows 3) Suitcase March (alt side by round) 4) Slow Moutain Climbers
MARY: static holds and static lunges ANNOUNCEMENTS: check the slack
COT:
The Parking Deck
Date: 2025-10-29 AO: wamrap Q: Alf PAX: Benny, mcgee, Alf FNGs: None COUNT: 3 3 Men spent the morning taking on the ramps, stairs, and exercises on the parking deck. And after a strong effort, like always, the parking deck remains undefeated.
Unlike #SACS and 5-year old YMCA soccer leagues, no participation awards were given out at the end.
Unlike #SACS and 5-year old YMCA soccer leagues, no participation awards were given out at the end.
Circuit Wednesday
Date: 2025-10-29 AO: anvil Q: Snuka , PAX: jet_fuel, Point Break, puddin_pop, Limey, None FNGs: 1 None COUNT: 5 WARMUP: Low Slow Sq Hillbilly’s Merkins Plank Jacks LBC’s American Hammers Leg Stretches
THE THANG: After our warmup was almost complete we were joined by Puddin Pop who came in hot.
We then proceeded to do a triangle circuit consisting of the hot box (10 step ups, 10 dips, 10 durkins) followed by 10 donkey kicks (front of the church) and then on to the rock pile (10 curls, 10 thrusters, 10 triceps). We were able to get 4 rounds in until time expired.
Several conversations were had ranging from Seinfeld episodes to sitting in the steam room with men with some unflattering features!
ANNOUNCEMENTS: Christmas Party at Hops residence Dec 7
COT: Thanks to Puddin Pop for the take out
THE THANG: After our warmup was almost complete we were joined by Puddin Pop who came in hot.
We then proceeded to do a triangle circuit consisting of the hot box (10 step ups, 10 dips, 10 durkins) followed by 10 donkey kicks (front of the church) and then on to the rock pile (10 curls, 10 thrusters, 10 triceps). We were able to get 4 rounds in until time expired.
Several conversations were had ranging from Seinfeld episodes to sitting in the steam room with men with some unflattering features!
ANNOUNCEMENTS: Christmas Party at Hops residence Dec 7
COT: Thanks to Puddin Pop for the take out
No hablo inglés
Date: 2025-10-29 AO: sacs Q: Roulette , PAX: Starch, midriff, Cheese Curd, geraldo FNGs: None COUNT: 5 WARMUP: Cheese Curd lobbying for doing the SB drag on grass because his GoRuck SB didn’t come with a lifetime warranty… THE THANG: Shadow Selection Week 4, a bonus for some, a necessity for others… Evolution: Kap – “Adaptive Leadership Circuit” Honoree: SFC Joseph R. Kapacziewski, 3/75 Ranger Regiment. Returned to combat with a prosthetic leg after severe injuries; completed five additional deployments. NGS Freedom Award (2011). Embodies resilience and adaptive leadership. Standards (35 minutes): ● Start seated with a 40 lb sandbag across your lap → Perform 10 seated overhead presses. ● Perform a suitcase carry for 15 meters (switch arms at the midpoint). ● At the midpoint, perform 10 single-leg or assisted balance squats. ● Reverse sandbag drag for 15 meters back to the start. midriff Third week in a row and earned his patch this morning, can’t wait to do more stupid stuff with you on Wednesdays U06G2HL5AGN He’s back… baby… maybe… Great seeing you buddy! Great work by all over the last 4 weeks, we’ll wrapped this saga up next week with the final evolution… SYITG MARY: 2 minutes of flutters as requested ANNOUNCEMENTS: COT: geraldo took us out with a reminder for gratitude