WAMRAP
Date: 2026-02-04 AO: WAMRAP Q: mcgee , PAX: Patches, Ironsides, mcgee, O’Tannenbaum, Alf FNGs: None COUNT: 5 Parking deck work. All merkins and burpees. Patches was site FNG and seemed to enjoy the torture but I think was too afraid to beat his boss O’Tannenbaum so he fell back about half way through.
Meathead – How to Q a workout without a spreadsheet to the smooth sounds of Chuck Mangione
Date: 2026-02-04 AO: Meathead Q: hoover , PAX: The Worm, Toto, MARTA, Unplugged, Blanks, Emoji, Pepsi, hoover FNGs: None COUNT: 8 8 men got better at Meathead because they didn’t follow a spreadsheet. Instead they were treated to the Hoover Death Table, which literally took up the entire workout. This was such a popular weinke that we had smooth jazz on the playlist, and there was much rejoicing.
WARMUP: Swings x 20 / IW / Swings x 20 / Halos / Swings x 20 / Prying Squat / Swings x 20 / Sharon towers / Swings x 20
THE THANG: a lot of single-handed exercises today. the forearm with this group is strong.
Voodoo complex ladder: right side – 1, 2, then 3 reps. left side 3, 2, then 1 rep.
Hoover Table of Death 5 exercises, all single-sided. Reps go 5, 7, 9, 11, and 13 but rep counts rotate through the exercises. for example first round: Cleans – 5 Lawnmower – 7 Lunge – 9 High Pull – 11 OH Press – 13
keep the exercises the same but run through each rep count (5. 7. 9. 11. and 13) with each exercise. So essentially 5 rounds.
But wait there’s more. Because we did it all single-sided, we had to work the other side too, so add another 5 rounds and speed up as we go, eliminating rest between exercises but not the rounds.
Sound terribly complicated? Good, that’s why we have a playlist.
MARY: Not today, Satan.
ANNOUNCEMENTS: Ballantyne Brew Ruck/Run gambling, Q School end of March at Calvary, and the PROD this Friday
COT: Mr. Magoo took us out
And since no one asked for it, here’s the playlist: https://music.amazon.com/user-playlists/e5758a3d632d4d2389d6070995d5086asune?ref=dm_sh_a0e3-2158-3afc-2c44-33577
Amazing Grace – Dropkick Murphys Sympathy For The Devil – Motörhead Garden Of Eden – Guns N’ Roses Epic – Faith No More You Really Got Me – Van Halen Careless Whisper – Eagles Of Death Metal Juice To Get Loose – Left Lane Cruiser Mercedes Marxist – IDLES Go With The Flow – Queens Of The Stone Age Animal – Pearl Jam Don’t Lose Touch – Against Me! Powertrip – Monster Magnet Give It All You Got – Chuck Mangione
WARMUP: Swings x 20 / IW / Swings x 20 / Halos / Swings x 20 / Prying Squat / Swings x 20 / Sharon towers / Swings x 20
THE THANG: a lot of single-handed exercises today. the forearm with this group is strong.
Voodoo complex ladder: right side – 1, 2, then 3 reps. left side 3, 2, then 1 rep.
Hoover Table of Death 5 exercises, all single-sided. Reps go 5, 7, 9, 11, and 13 but rep counts rotate through the exercises. for example first round: Cleans – 5 Lawnmower – 7 Lunge – 9 High Pull – 11 OH Press – 13
keep the exercises the same but run through each rep count (5. 7. 9. 11. and 13) with each exercise. So essentially 5 rounds.
But wait there’s more. Because we did it all single-sided, we had to work the other side too, so add another 5 rounds and speed up as we go, eliminating rest between exercises but not the rounds.
Sound terribly complicated? Good, that’s why we have a playlist.
MARY: Not today, Satan.
ANNOUNCEMENTS: Ballantyne Brew Ruck/Run gambling, Q School end of March at Calvary, and the PROD this Friday
COT: Mr. Magoo took us out
And since no one asked for it, here’s the playlist: https://music.amazon.com/user-playlists/e5758a3d632d4d2389d6070995d5086asune?ref=dm_sh_a0e3-2158-3afc-2c44-33577
Amazing Grace – Dropkick Murphys Sympathy For The Devil – Motörhead Garden Of Eden – Guns N’ Roses Epic – Faith No More You Really Got Me – Van Halen Careless Whisper – Eagles Of Death Metal Juice To Get Loose – Left Lane Cruiser Mercedes Marxist – IDLES Go With The Flow – Queens Of The Stone Age Animal – Pearl Jam Don’t Lose Touch – Against Me! Powertrip – Monster Magnet Give It All You Got – Chuck Mangione
Two Dimes, A Nickel, and a Six Pack…
Date: 2026-02-04 AO: SACS Q: Roulette , PAX: wildturkey, Cheese Curd, Roulette FNGs: None COUNT: 3 YHC didn’t have much of a plan for today other than we’d be under load for the entire hour and we’d be doing plenty of farmer carries… While it was a haphazard plan, it was executed with alacrity… WARMUP: Heavy carry down Strawberry lane to the hill at Rosecliff… THE THANG: Triple Nickel Part I… Sort of… 10x Heavy Squats at the bottom of Rosecliff hill Farmer carry up the hill 10x Curls at the top Turns out this was a cardio endeavor… Up the hill 5x
Being a benevolent Q I gave the PAX a break, we made our way back down Strawberry under heavy carry and walked up Fairway Downs backward to “recover”…
Now that we are fresh and ready to go, we made our way to a slightly more agreeable hill on Foxwood Dr.
Triple Nickel Part II w/bonus… 10x Ruck ‘mericans Heavy carry up the hill 10x Deadlifts
In the spirit of keeping the PAX on their toes and giving them the opportunity to “adapt & overcome”, we tossed on an extra round at Foxwood to make it a six pack… This bold move may have cost some trust capital with wildturkey but he’ll be better for it and with time might be able to be vulnerable again…
MARY: Cheese Curd filled our Mary quota yesterday at bagpipe ANNOUNCEMENTS: Post to the-prod on Friday, bring a Kotter or FNG… March 7 Brew Run/Ruck to benefit NC Med Assist COT: Today was another reminder that we do these things in the Gloom to be the best versions of ourselves physically, socially and spiritually…
Being a benevolent Q I gave the PAX a break, we made our way back down Strawberry under heavy carry and walked up Fairway Downs backward to “recover”…
Now that we are fresh and ready to go, we made our way to a slightly more agreeable hill on Foxwood Dr.
Triple Nickel Part II w/bonus… 10x Ruck ‘mericans Heavy carry up the hill 10x Deadlifts
In the spirit of keeping the PAX on their toes and giving them the opportunity to “adapt & overcome”, we tossed on an extra round at Foxwood to make it a six pack… This bold move may have cost some trust capital with wildturkey but he’ll be better for it and with time might be able to be vulnerable again…
MARY: Cheese Curd filled our Mary quota yesterday at bagpipe ANNOUNCEMENTS: Post to the-prod on Friday, bring a Kotter or FNG… March 7 Brew Run/Ruck to benefit NC Med Assist COT: Today was another reminder that we do these things in the Gloom to be the best versions of ourselves physically, socially and spiritually…
Harassed
Date: 2026-02-02 AO: Firestarter Q: Cheese Curd , Franky PAX: Franky, Cheese Curd FNGs: None COUNT: 2 Slack won’t let me walk away without doing a SB. I get daily reminders…
Not sure what you all did on Monday, hope it was good… Franky posted a remote workout.
Not sure what you all did on Monday, hope it was good… Franky posted a remote workout.
Fast Twitch – Streets of Ice, Parking Lots of Peril, & Who Sharted?
Date: 2026-02-03 AO: Fast Twitch Q: hoover , PAX: marge, turkey_leg, jet_fuel, hoover, Benny FNGs: None COUNT: 5 With the weather and the propensity for tree cover across the streets of Arbo/Raintree YHC thought it best to stay in the warm, cozy parking lot. This meant we’d do more of a bootcamp and not a strict running workout. Somewhere around the middle of the workout we ran past the Smoke Pit and either the burnt ends are black for the wrong reason or someone had Taco Tuesday on Monday night. That smell lingered with us, which I think means the latter.
WARMUP: Certainly not the weather. Stand around and wait for late pax, of which there were none.
THE THANG: Run across the parking lot to the Cajun Yard Dog. Instead of 4 corners we did 3 points. First point was Cajun Yard Dog, second point was behind Firestone, third point was close to the Smoke Pit. Whole loop was 0.5 miles. At each point 5 merkins, 5 squats, and increase reps by two for leach loop. 3 points each loop, reps increase to 15.
For the Math majors that’s 170 merkins and 170 squats, and 3 miles.
Run over to Taco Bell, since it is Tuesday. Suicides across the parking lot with CDD’s at each parking line.
MARY: No time for that. ANNOUNCEMENTS: Brew run/ruck/beer drinking, Q school is coming … COT: YHC with the takeout.
WARMUP: Certainly not the weather. Stand around and wait for late pax, of which there were none.
THE THANG: Run across the parking lot to the Cajun Yard Dog. Instead of 4 corners we did 3 points. First point was Cajun Yard Dog, second point was behind Firestone, third point was close to the Smoke Pit. Whole loop was 0.5 miles. At each point 5 merkins, 5 squats, and increase reps by two for leach loop. 3 points each loop, reps increase to 15.
For the Math majors that’s 170 merkins and 170 squats, and 3 miles.
Run over to Taco Bell, since it is Tuesday. Suicides across the parking lot with CDD’s at each parking line.
MARY: No time for that. ANNOUNCEMENTS: Brew run/ruck/beer drinking, Q school is coming … COT: YHC with the takeout.
But we planked
Date: 2026-02-03 AO: Bagpipe Q: Cheese Curd , PAX: Cheese Curd, Starch, Hawkeye, Roulette, Pepsi, SweetWater FNGs: None COUNT: 7 WARMUP: come out the gays hot with a run to the parking deck
Head to the bottom for the basic: SSH, IW, runner stretch merkins and the slow potato picker into good morning (my back loves those)
THE THANG: Pretty basic workout with rounds each round was of the following reps 1,2,3,4 2,4,6,8 3,6,9,12 4,8,12,16 5,10,15,20 6,12,18,24 7,14,21,28 8,16,24,32
Run the up ramp, complete 1: burpee 2: a merkin variation: wide, diamond, Han release 3: sumo squat, jump squat, monkey humper 4: LBC or Big Boy sit up
After you do the rep, run down 1 level for a divebomb merkin, for example, round 1 – 1 round 2-2 etc. then backwards run up the ramp, once up, run up to the next level and repeat until we hit the snowy top deck
MARY: we got a chance to dance
ANNOUNCEMENTS: no
COT: flipper toook out both the runners and boot campers
-Everyone pushed really hard. -Yes, we left hot out the parking lot… sometime you just gotta move. -Some of the comments were we didn’t rest, but I remember planking and a few 10 counts -my plan was to make Roulette pissed enough for his SACS Q tomorrow… accomplished – wildturkey was jumping into the burpees early, something Bout a head start/ slow burpees – also hoping that this Q would have SweetWater rethink my Q for Thursday at the Phoenix, haven’t seen that happen yet – Pepsi was grinding all morning – Hawkeye Hawkeye doesn’t know profile to use anymore, but that doesn’t stop him in the gloom – Starch was pretty quiet all morning.. I think he was sleepy… babies will do that
That’s all for now. Have a great day, stay safe
Head to the bottom for the basic: SSH, IW, runner stretch merkins and the slow potato picker into good morning (my back loves those)
THE THANG: Pretty basic workout with rounds each round was of the following reps 1,2,3,4 2,4,6,8 3,6,9,12 4,8,12,16 5,10,15,20 6,12,18,24 7,14,21,28 8,16,24,32
Run the up ramp, complete 1: burpee 2: a merkin variation: wide, diamond, Han release 3: sumo squat, jump squat, monkey humper 4: LBC or Big Boy sit up
After you do the rep, run down 1 level for a divebomb merkin, for example, round 1 – 1 round 2-2 etc. then backwards run up the ramp, once up, run up to the next level and repeat until we hit the snowy top deck
MARY: we got a chance to dance
ANNOUNCEMENTS: no
COT: flipper toook out both the runners and boot campers
-Everyone pushed really hard. -Yes, we left hot out the parking lot… sometime you just gotta move. -Some of the comments were we didn’t rest, but I remember planking and a few 10 counts -my plan was to make Roulette pissed enough for his SACS Q tomorrow… accomplished – wildturkey was jumping into the burpees early, something Bout a head start/ slow burpees – also hoping that this Q would have SweetWater rethink my Q for Thursday at the Phoenix, haven’t seen that happen yet – Pepsi was grinding all morning – Hawkeye Hawkeye doesn’t know profile to use anymore, but that doesn’t stop him in the gloom – Starch was pretty quiet all morning.. I think he was sleepy… babies will do that
That’s all for now. Have a great day, stay safe
A Jew and a Mongol walk into a bar…
Date: 2026-02-02 AO: Blakovery Q: jrr_tolkien , Gump PAX: jrr_tolkien, Gump, midriff FNGs: None COUNT: 2 WARMUP: no such thing it was 11degrees THE THANG: run 7miles in shopping centers MARY: had a little :sheep: ANNOUNCEMENTS: THE PR⭕️D this Friday 0530 at The Brave launch. Epic Preblast video released tomorrow. COT: #Blessed
Get to know Gump. He’s the real deal. TCLAPS to midriff for head locking him. It makes your morning no-show excusable.
I also bet Gump breakfast nobody else would show this morning. Easiest free Chicken mini meal ever. :man-facepalming:
Get to know Gump. He’s the real deal. TCLAPS to midriff for head locking him. It makes your morning no-show excusable.
I also bet Gump breakfast nobody else would show this morning. Easiest free Chicken mini meal ever. :man-facepalming:
Olympus – Snowday Edition!
Date: 2026-01-31 AO: Olympus Q: Krzyzewski , PAX: flipper, Mountain Momma, The Worm, Toto, Krzyzewski FNGs: None COUNT: 5 Virtual beatdown this week courtesy of the historic nearly foot of snow Charlotte received! Truly one for the ages. WARMUP: Pax did their own thing, but the prescribed warm-up was as usual: 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 (1x) – Thruster (1x) – Switch hands and repeato 2) Upbeat EMOM (12 min. EMOM) – A: Pelosi Ladder – B: Row -> Clean -> Park Bell -> Row -> Clean/Squat/Press (3x; switch to other side every round so you do each side twice in the 12 min. EMOM) – C: Merkins (10x) 3) Five Alive Complex (3 sets; naturally, you can flex this up to 5 sets total, if you want that full “Five Alive” experience…or have spare time) – Snatches (5x e/s) – Lawnmower rows (5x e/s) – Chest press (5x) 4) Circuit Work (5 sets; 2 min. rest between each set) – Heavy swings (20x) – Goblet squats (10x) – Deadlift -> upright row (5x) – Racked reverse lunge (5x e/s) MARY: – Static holds (overhead / rack / suitcase) for 20 sec. each element then 20 sec. rest and repeato other side – Plank (45 sec.) – Glutebridge (45 sec.) ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for February’s edition. – :pancakes: Second F Friday (2/13) – second Friday of the month at Stacks. See Slack for details. – :beers: SOB Brew Ruck (3/7) – see details on Slack. COT: Not this week.
Party for Mary Please
Date: 2026-01-30 AO: The Brave Q: Hippie , PAX: Gump, Franky, wildturkey, frasier, bunker, Palmolive, Hippie, One Niner, soft_pretzel, midriff FNGs: None COUNT: 10 WARMUP: THE THANG: 1. Off-Piste Adventure for some weighted exercises. The coupons were frozen into the creek. A let-down for sure and an audible was required.
2. Nice Turf for Mary – we got there but not after having ignored 5 “do not enter” signs for ice. At one point I thought we lost Gump in the creek. He’s fine.
3. Parking Deck for roof top HIIT : except I’m not sure our heart rates got high enough to be effective. 2 sets with a 1 minute break that was way too long. The Q had music to go along but didn’t share it with others. :loudspeaker:
4. Rooftop Relay – we didn’t get to this and we were short on mileage so we had to weave the parking lot aisles for distance.
fire_hazard there is potential in this workout so sign me up for a redo.
MARY: yea with “crunchy frog” added. I was excited to use a Exicon approved movement but turns out this exercise is extremely difficult as a finishing move for Mary. I’d encourage you to try it but maybe at home first.
ANNOUNCEMENTS: COT: roulette’s snakeeyes and his heart procedure
2. Nice Turf for Mary – we got there but not after having ignored 5 “do not enter” signs for ice. At one point I thought we lost Gump in the creek. He’s fine.
3. Parking Deck for roof top HIIT : except I’m not sure our heart rates got high enough to be effective. 2 sets with a 1 minute break that was way too long. The Q had music to go along but didn’t share it with others. :loudspeaker:
4. Rooftop Relay – we didn’t get to this and we were short on mileage so we had to weave the parking lot aisles for distance.
fire_hazard there is potential in this workout so sign me up for a redo.
MARY: yea with “crunchy frog” added. I was excited to use a Exicon approved movement but turns out this exercise is extremely difficult as a finishing move for Mary. I’d encourage you to try it but maybe at home first.
ANNOUNCEMENTS: COT: roulette’s snakeeyes and his heart procedure
Artic Adventure
Date: 2026-01-31 AO: The Super Bowl Q: wildturkey , PAX: Brisket, Roulette, lex_luthor, wildturkey, snowflake, Rump roast, ToeJam, taggart, SweetWater, Snow Plow, AKA Bad 🐰 FNGs: 2 Snow Plow, AKA Bad 🐰 COUNT: 11 Standard warmup 4 corners Premier campus work and garage deck relay Triple Nickel Big hill up and down Mary bonanza
The arctic wolves came to play! An epic adventure that may never happen again. Thank you for posting.
The arctic wolves came to play! An epic adventure that may never happen again. Thank you for posting.