Jack Skellington WOS
Date: 2025-12-03 AO: sacs Q: Cheese Curd PAX: geraldo, Blanks, Roulette, wildturkey FNGs: None COUNT: 5 WARMUP: 1 mile ruck shuffle THE THANG: 50 burpee press 50 ruck ruck sit-up 50 ruck pushup 50 ruck squats 50 ruck Mtn climber 4 count 50 ruck jumping jack 4 count 50 ruck flutters 4 count MARY: yep ANNOUNCEMENTS: Festivus COT: that was fun!
Swift
Date: 2025-12-02 AO: swift Q: soft_pretzel PAX: bratwurst, bunker, frasier, Gump, kirby, soft_pretzel, tagalong, Brisket, Shrinkwrap FNGs: None COUNT: 9 WARMUP: Standard THE THANG: 4 x 7 minutes hard and 2 minutes active recovery. MARY: no ANNOUNCEMENTS: Festivus and Deck The Halls COT: it rained more
Mongolian throat singing for the win
Date: 2025-12-02 AO: skunk-works Q: Mountain Momma PAX: Blanks, hoover, lois, Smokey, Header FNGs: None COUNT: 6 WARMUP: The usual along with a couple of throat singing songs
My 2.0 shared a game where you listen to Mongolian throat singing and see how long you can do it before laughing 😂 THE THANG: Tabata all the way with 90 seconds of Mary in between
Went in a circle with each Pax plus the 50 plus one station with a 1inch PVC for overhead squats or good mornings
Swings Squats Thrusters Romanian DL Lawnmower R Lawnmower L MARY: ANNOUNCEMENTS: Holiday party Sunday Festivus next Saturday 0700 Metro Holiday party 12-17 15 year convergence 1-1 2026 at 0800 at AG Middle COT: Tyler! Praise Moses healing
My 2.0 shared a game where you listen to Mongolian throat singing and see how long you can do it before laughing 😂 THE THANG: Tabata all the way with 90 seconds of Mary in between
Went in a circle with each Pax plus the 50 plus one station with a 1inch PVC for overhead squats or good mornings
Swings Squats Thrusters Romanian DL Lawnmower R Lawnmower L MARY: ANNOUNCEMENTS: Holiday party Sunday Festivus next Saturday 0700 Metro Holiday party 12-17 15 year convergence 1-1 2026 at 0800 at AG Middle COT: Tyler! Praise Moses healing
New Territory for Fast Twitch
Date: 2025-12-02 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Benny, fleetwood FNGs: None COUNT: 3 WARMUP: *Benny posting on behalf of Astro. 3 pax weren’t afraid of a little rain to see what new territory Astro had planned for us this am with a typical 1.5+ mile warmup of one of his q’s towards Piper Glenn area THE THANG: See the new home construction being built by Astros company he works for, his words will be a great bathroom break for the next few years and a future area for hill repeats once construction is done. Afterwards repeats on Coburn before we moseyed back to launch. Lots of 2nd F and hearing discussions with Fleetwood not knowing his daughter went to Wilmington with Astros daughter. MARY: None ANNOUNCEMENTS: Christmas Party is this Sunday at Hops house, see slack for details. Festivus CSAUP Dec 13th 7 AM Calvary Church, see slack for details COT: Astro with the takeout
Stairs and more stairs
Date: 2025-12-02 AO: bagpipe Q: Cheese Curd PAX: Starch, wildturkey, Charms FNGs: None COUNT: 4 WARMUP: run to the deck for basic stretches THE THANG: run ramp to the top 3 exercises. Only perform 1 of them, run to the bottom via the stairs and back to the top minus one level. Then do the second exercise
Merkins 20 Bunny hop 20 Jump squats 20
Once we did all floor, back to the top for 6 burpees, down the stairs and head home
MARY: we killed time in between certain rounds
ANNOUNCEMENTS: none
COT: This is a tough workout. My watch said 49 floors.
Everyone put in work.
Merkins 20 Bunny hop 20 Jump squats 20
Once we did all floor, back to the top for 6 burpees, down the stairs and head home
MARY: we killed time in between certain rounds
ANNOUNCEMENTS: none
COT: This is a tough workout. My watch said 49 floors.
Everyone put in work.
38 lights
Date: 2025-12-01 AO: blakovery Q: frasier , PAX: Dosey Doe, gumbo, kirby, madison, Polly, Adobe FNGs: None COUNT: 7 WARMUP: There is no warm up THE THANG: we eat meander down Audrey kel towards Providence country club. Made her way through there and headed home back. We saw a total of 38 houses decorated. Our judging will get more stringent as the weeks pass. MARY: ANNOUNCEMENTS: deck the Halls this Friday at 4:20 or 530 lunch. See you back next Monday or we will try to do better. COT:
Beach Body Down payment
Date: 2025-12-01 AO: firestarter Q: Roulette , PAX: war_eagle, wildturkey, Odd Job, Franky FNGs: None COUNT: 5 WARMUP: Take a lap around Jeni’s to picked up Franky, then over to 131 for the standard circle THE THANG: 10x Wall jumps behind Palmetto Moon Window shopping 15x each store: Flutter, Wall sit with arm raise, Mike Tyson, Legs on wall Carolina Drydock, Pistol crunch Block work 15x Row, Curl, Overhead press for 5 sets Triple Nickel at the Yoga studio stairs, Big boys and deep squats Great to see everyone out this morning, especially Odd Job! MARY: Mixed in like always, but we had a PAX calls it for the last three minutes ANNOUNCEMENTS: Deck the Halls this Friday, get those canned goods ready for the local food pantry COT: When you are grateful for what you have, you want even less…
Mtn Dew Pie > the Wolf
Date: 2025-12-01 AO: swole Q: MARTA PAX: voodoo, Unplugged, Blanks, Pepsi, The Worm, Soul Glo FNGs: None COUNT: 7 MUMBLECHATTER: YHC ditches the unsanctioned ultimate guys this am to “lead” aka drink coffee while the pax work out. Its been a fortnight or more since I’ve graced Swole with my presence and I’ve avoided the wolf like the plague. Nonetheless I was welcomed back to slowly sweat out the sugar and butter from the week prior. Apparently there is a mountain dew pie that is offer to the patrons of taco bell. Happy to enjoy the chatter this am.
Warmup Ssh x 20 Swings x5 Iw x15 Swings x5 Sharon towers x10 Prying squat Around the world x 7 es
THE THANG: DCL x 5 DFS x 5 DMP x 5 DCL x 5 DFS x 5
Recover
Pelosi Ladder
X3 Deadlift + 2 hand row x 6 6 lunges e/s
X3 7 lawnmowers 5 merkins 7 lawnmowers 5 merkins
Carries + bonus shrugs 1 min plank
Announcements: Deck the halls this Friday- bring some cans to donate Festivus on 6/13 Christmas on 12/7
CoT: Yhc takes us out.
Warmup Ssh x 20 Swings x5 Iw x15 Swings x5 Sharon towers x10 Prying squat Around the world x 7 es
THE THANG: DCL x 5 DFS x 5 DMP x 5 DCL x 5 DFS x 5
Recover
Pelosi Ladder
X3 Deadlift + 2 hand row x 6 6 lunges e/s
X3 7 lawnmowers 5 merkins 7 lawnmowers 5 merkins
Carries + bonus shrugs 1 min plank
Announcements: Deck the halls this Friday- bring some cans to donate Festivus on 6/13 Christmas on 12/7
CoT: Yhc takes us out.
Miles and smiles
Date: 2025-11-30 AO: donut-ruck Q: Cheese Curd , geraldo PAX: Blanks, Broken Arrow FNGs: None COUNT: 4 WARMUP: none
THE THANG: Decide on miles Blanks had second thoughts testing calf Geraldo was good for 4ish YHC got my 7.2 miles Broken Arrow rucked in and out for est 9 miles
COT: great morning!!
THE THANG: Decide on miles Blanks had second thoughts testing calf Geraldo was good for 4ish YHC got my 7.2 miles Broken Arrow rucked in and out for est 9 miles
COT: great morning!!