Woody Woodchipper
Date: 2025-09-12 AO: mountain-goat Q: retread PAX: beaver, gullah, lois, Pele, retread, slim_fast, Mounds FNGs: None COUNT: 7 WARMUP: Bit of dynamic stretching. THE THANG: 2 laps around the track, then run to end of Woodfox and back. Repeat until time is up. COT: Slimfast
There’s a first time for everything
Date: 2025-09-12 AO: scars Q: Blanks PAX: F3 Elsa, midriff, Pepsi, taggart, wingman, Blanks FNGs: None COUNT: 6 WARMUP: The Elsa Loop to get the blood flowing. THE THANG: We took to the well-lit streets of Ballantyne for a 3.1 mile ruck. Stopped at The Four Pillars to read the plaque and learn about The Human Spirit. If you’re curious, the other 3 pillars are Finance, Transportation, and Technology. Thanks Google. Speaking of Google; I mapped our route using Maps, which apparently assumes I walk at the pace of a lost toddler. We headed to The Bowl, through the leaky tunnel of love, followed a dirt path into a mini forest, and still made it back with enough time to do a lap around the parking lot. All PAX made it back safe and my first Q is in the books. Thanks for all the support and praise! MARY: Who is she? (Still learning the lexicon) ANNOUNCEMENTS: Don’t remember. Check out wingman’s backblast for the-brave. COT: Good luck to everyone participating in the Mountaineer Rumble this weekend!!
Fourish
Date: 2025-09-11 AO: the-devils-turn Q: flipper PAX: retread, flipper, gumbo, hairball FNGs: None COUNT: 4 Gumbo started really early and ended late, Hairball PreRan and did a hill workout solo. Retread and YHC ran only the called route and realized a circle of trust is hard with two people, but made do.
Aye :dolphin:
Aye :dolphin:
Covering All of Our Bases
Date: 2025-09-11 AO: the-phoenix Q: madison PAX: wildturkey, Franky, midriff, Hawkeye, SweetWater, Roulette, madison FNGs: None COUNT: 7 WARMUP: start with a lap around the parking lot to get warmed up. Circle up for COP in a series of SSH, IW, Hillbillies, Sharon Towers, LSS, Mtn Climbers, & various lower body stretches.
THE THANG: mosey in the dark do the baseball fields. Un up in the parking lot at the first street lamp for called exercises. Round #1 – 5 merkins & run to next light. Add 5 merkins at each light (5, 10, 15, 20) Round #2 – repeat it, but perform slow squat at each lamp post (5, 10, 15, 20)
Head to the baseball field and pick a partner. Partner one just called exercise a partner two runs the basis. When they get back to home plate, flapjack. Round 1 – gas pumpers Round 2 – T merkins Round 3 – RDL Round 4 – Carolina Tri Docks Round 5 – step ups Round 7 – LBC Proud 8 – Burpees Head back towards launch. Stop at the playground for 10 pull-ups OYO. Back to launch for five minutes of Mary.
MARY: air humpers & flutter
ANNOUNCEMENTS: set results Teresa at Kings Mountain, and very good advice from Sweetwater about communicating with your parents as they age regarding their plans and power of attorney. You can have disagreements and a difference of opinions without violence. Violence is never the answer.
COT: pray for Sweetwater after the loss of his mom and continued ask for purpose and a safe space for those looking for purpose.
THE THANG: mosey in the dark do the baseball fields. Un up in the parking lot at the first street lamp for called exercises. Round #1 – 5 merkins & run to next light. Add 5 merkins at each light (5, 10, 15, 20) Round #2 – repeat it, but perform slow squat at each lamp post (5, 10, 15, 20)
Head to the baseball field and pick a partner. Partner one just called exercise a partner two runs the basis. When they get back to home plate, flapjack. Round 1 – gas pumpers Round 2 – T merkins Round 3 – RDL Round 4 – Carolina Tri Docks Round 5 – step ups Round 7 – LBC Proud 8 – Burpees Head back towards launch. Stop at the playground for 10 pull-ups OYO. Back to launch for five minutes of Mary.
MARY: air humpers & flutter
ANNOUNCEMENTS: set results Teresa at Kings Mountain, and very good advice from Sweetwater about communicating with your parents as they age regarding their plans and power of attorney. You can have disagreements and a difference of opinions without violence. Violence is never the answer.
COT: pray for Sweetwater after the loss of his mom and continued ask for purpose and a safe space for those looking for purpose.
Near n utiny at Calvary
Date: 2025-09-10 AO: meathead Q: voodoo PAX: high_tide, Pepsi, voodoo, Unplugged, Uncle Leo, flipper, MARTA FNGs: None COUNT: 7 7 pax gathered at Calvary yesterday for a spreadsheet-less workout led by YHC. The weather was perfect, dry and cool. High Tide was back for the first time in a while and brought fewer bells than MARTA.
WARMUP: the usual (SSH, swings, IW, high pulls, Sharon towers, cleans, prying squats, around the world)
THE THANG: Complex 1: High pulls Snatches Presses Squats Set 1: 5 reps left Set 2: 5 reps right Set 3: 3 reps doubles Set 4: 3 reps doubles
Carries: singles (waiter, racked, suitcase each side)
Voodoo Complex: swing, high pulls, snatch, clean, press, squat 1 rep each side 3 reps each side 7 reps each side with rest between sides
Side raises and shrugs to kill time
MARY: nope
ANNOUNCEMENTS: Blood drive coming up on 10/3. Pray for The Worm’s continued recovery.
COT: Unplugged took out the combined Anvil and Meathead pax.
WARMUP: the usual (SSH, swings, IW, high pulls, Sharon towers, cleans, prying squats, around the world)
THE THANG: Complex 1: High pulls Snatches Presses Squats Set 1: 5 reps left Set 2: 5 reps right Set 3: 3 reps doubles Set 4: 3 reps doubles
Carries: singles (waiter, racked, suitcase each side)
Voodoo Complex: swing, high pulls, snatch, clean, press, squat 1 rep each side 3 reps each side 7 reps each side with rest between sides
Side raises and shrugs to kill time
MARY: nope
ANNOUNCEMENTS: Blood drive coming up on 10/3. Pray for The Worm’s continued recovery.
COT: Unplugged took out the combined Anvil and Meathead pax.
WAMRAP
Date: 2025-09-10 AO: wamrap Q: Alf PAX: Mile High, Orange Whip, O’Tannenbaum, double_e, Ledbetter, Alf, Fire Daddy (Lake Murray) FNGs: None COUNT: 7 WARMUP: Run to the start of WAMRAP. Regular WAMRAP stuff, running with exercises.
O’T brought a friend today from Lake Murray Pax. Fire Daddy picked up on the WAMRAP plan and got himself a good workout.
The rest was some of the regulars enjoying the great weather this morning. Horsehead is apparently still lame. Might be time to pop-up the tent on the race track and euthanize him.
Whippy with the takeout.
O’T brought a friend today from Lake Murray Pax. Fire Daddy picked up on the WAMRAP plan and got himself a good workout.
The rest was some of the regulars enjoying the great weather this morning. Horsehead is apparently still lame. Might be time to pop-up the tent on the race track and euthanize him.
Whippy with the takeout.
Respect this team!
Date: 2025-09-10 AO: the-maul Q: kirby PAX: Smash, ToeJam, Adobe, super trooper FNGs: None COUNT: 5 WARMUP: ToeJam took us through the obligatory warm up while I got the trustee corn hole board together. THE THANG: The Pax had the option to either corn or not today. The chose the pax choice corn hole edition. We had some penalties and some amazing shots by all today. It was electric! Great to see Adobe out again this week ready for more. ToeJam killed it from range. So did Smash! super trooper nailed it too but can’t count and we did 100 lunges. MARY: yes and yes ANNOUNCEMENTS: thank your for your prayers. COT: Adobe took us out.
More Shenanigans at Swift
Date: 2025-09-09 AO: swift Q: midriff PAX: Mistake, frasier, gumbo, citgo, bunker, bratwurst, soft_pretzel, madison, Gutter Guard, teddyf3 FNGs: None COUNT: 11 WARMUP: Disclaimer this will be a “taper-friendly” workout (and paper-friendly) with pax coming off BRR and pax running Mountain Rumble this weekend. Run towards ESPN building for some dynamic warmup, mixing in some bunny hops and lunges.
THE THANG: Split PAX into two teams, for some interval running competition. At this point the focused marathon/half-marathon runners caught wind of the shenanigans about to ensue and decided to run their own intervals around the Bull Ring.
Track #1: Pax 1 sprints a circle around the office building, while rest of the team Indian runs in one direction, passing the “baton” (blinking wristband courtesy of bratwurst) to the next pax. First team to have all three runners circle the building wins the round. Each runner ended up sprinting closer to .3/.4 miles to catch up to the rest of the team. Team 1: YHC, Gutter Guard and madison take the first round.
Track #2: Shorten the lap around building #2 by having rest of the team Indian run in the opposite direction. Each pax runs two laps. Team 1 wins the round!
Track #3: Swap teddyf3 with madison for Capture the Cones. Set up 16 cones on each end of a 50-meter straightaway. Team who ends with more cones in their corner wins the game. Four intervals: 30 seconds, 60 seconds, 90 seconds and 120 seconds with 30 seconds rest in between. Team 2 wins this round (bratwurst soft_pretzel madison), although bratwurst may have been taking more than one cone on each sprint :stuck_out_tongue_winking_eye:
Track #4: Similar to track #2 but on the entire bull ring. Intercept the marathon runners for our final competition. In the end, Team 1 finished with 57 points and Team 2 finished with 34 points.
MARY: We watched Bagpipers do some.
ANNOUNCEMENTS: Mountain Rumble this weekend, Just for Kicks Ultra 5k first Saturday in October, Terror Trails 50k in October. Sign up and so a hard thing to push yourself to new greatness.
COT: Prayers for kirby’s Dad who has another serious procedure on the horizon. Prayers for strength and wisdom as we navigate challenges ahead of us.
THE THANG: Split PAX into two teams, for some interval running competition. At this point the focused marathon/half-marathon runners caught wind of the shenanigans about to ensue and decided to run their own intervals around the Bull Ring.
Track #1: Pax 1 sprints a circle around the office building, while rest of the team Indian runs in one direction, passing the “baton” (blinking wristband courtesy of bratwurst) to the next pax. First team to have all three runners circle the building wins the round. Each runner ended up sprinting closer to .3/.4 miles to catch up to the rest of the team. Team 1: YHC, Gutter Guard and madison take the first round.
Track #2: Shorten the lap around building #2 by having rest of the team Indian run in the opposite direction. Each pax runs two laps. Team 1 wins the round!
Track #3: Swap teddyf3 with madison for Capture the Cones. Set up 16 cones on each end of a 50-meter straightaway. Team who ends with more cones in their corner wins the game. Four intervals: 30 seconds, 60 seconds, 90 seconds and 120 seconds with 30 seconds rest in between. Team 2 wins this round (bratwurst soft_pretzel madison), although bratwurst may have been taking more than one cone on each sprint :stuck_out_tongue_winking_eye:
Track #4: Similar to track #2 but on the entire bull ring. Intercept the marathon runners for our final competition. In the end, Team 1 finished with 57 points and Team 2 finished with 34 points.
MARY: We watched Bagpipers do some.
ANNOUNCEMENTS: Mountain Rumble this weekend, Just for Kicks Ultra 5k first Saturday in October, Terror Trails 50k in October. Sign up and so a hard thing to push yourself to new greatness.
COT: Prayers for kirby’s Dad who has another serious procedure on the horizon. Prayers for strength and wisdom as we navigate challenges ahead of us.
IPC week 1 ‘25 – Feek Heto WOD
Date: 2025-09-10 AO: sacs Q: Cheese Curd PAX: wildturkey, geraldo, hoover, Roulette FNGs: None COUNT: 5 WARMUP: walk to track and 1 lap THE THANG: 50 mins of the following 2 thrusters- 200m run 4 thrusters- 400m run 6 thrusters- 600m run Etc
MARY: no ANNOUNCEMENTS: ruck heavy Oct 17, blood drive COT: YHC to us out Good luck to everyone doing Mtn Rumbel this year As far as the WOD goes, everyone did something. Hoover Rucked this entire am Roulette Sprinted 100- walked or jogged 100 strong work coming off covid Geraldo our numbers guys got lost in the numbers Wild Turkey pushed to the end and hit his goal with a solid run YHC got to 20 thrusters and then 1 200
This week was you vs you…. Great job
MARY: no ANNOUNCEMENTS: ruck heavy Oct 17, blood drive COT: YHC to us out Good luck to everyone doing Mtn Rumbel this year As far as the WOD goes, everyone did something. Hoover Rucked this entire am Roulette Sprinted 100- walked or jogged 100 strong work coming off covid Geraldo our numbers guys got lost in the numbers Wild Turkey pushed to the end and hit his goal with a solid run YHC got to 20 thrusters and then 1 200
This week was you vs you…. Great job
Cocaine + KBs = 💪
Date: 2025-09-09 AO: skunk-works Q: Orange Whip PAX: Header, Mountain Momma, Orange Whip FNGs: None COUNT: 3 The closest AO to my house and my first visit in about a year. But it’s always a good time and gives me old Kevlar nostalgia.
The Thang (formal Weinke) Warmup 25x swings
Session 1 15 thrusters 15 lawnmowers each 15 merkins Run 200 meters & plank X3
Session 2 15 tricep extensions 15 good mornings 15 curls Run 200 meters & plank X 3
Burnout together 10 shoulder presses 10 dead lifts 9,8,7,6……
Burnout 2 10 upright rows 10 squats 9,8,7,6….
Mary
What had happened
With my Zeppelin and Stones playlist humming we had plenty of chatter and discussion around the different pastors of today and Steven Furtick and his propensity for pushing the limits and joking about using cocaine…that’s all.
We did not use cocaine at the workout today. Well at least I didn’t.
Prayers for Diego, F3 metro cyclist who is battling for his life after a bad accident.
Only 3 guys today but a great morning, perfect weather and always a good time.
The Thang (formal Weinke) Warmup 25x swings
Session 1 15 thrusters 15 lawnmowers each 15 merkins Run 200 meters & plank X3
Session 2 15 tricep extensions 15 good mornings 15 curls Run 200 meters & plank X 3
Burnout together 10 shoulder presses 10 dead lifts 9,8,7,6……
Burnout 2 10 upright rows 10 squats 9,8,7,6….
Mary
What had happened
With my Zeppelin and Stones playlist humming we had plenty of chatter and discussion around the different pastors of today and Steven Furtick and his propensity for pushing the limits and joking about using cocaine…that’s all.
We did not use cocaine at the workout today. Well at least I didn’t.
Prayers for Diego, F3 metro cyclist who is battling for his life after a bad accident.
Only 3 guys today but a great morning, perfect weather and always a good time.