3 yrs of kbs and I can’t design a workout
Date: 2025-09-03 AO: meathead Q: MARTA PAX: flipper, Unplugged, Uncle Leo, F3 Elsa FNGs: None COUNT: 5 MUMBLECHATTER: Fake fall has arrived andnit was an enjoyable morning to lift some metal and critique some playlist selections. The PAX had a hard time with the theme with flipper mistaking the intro to STP with Alien ant farm and Unplugged apparently missed the Romones in his youth. Irish punk and metalica made it in the list but no offspring this am. Light discussion on whether Bono, flogging Molly, or dropkick Murphys best represent Irish punk rock.
The workout was heavy on the cardio and not on the doubles. No abcs, presses, or snatches were on the menu but it was clear a new spreadsheet or program is needed.
Coffee and fellowship after though uncle Leo tried and Irish exit to no avail.
WARMUP: Ssh x 15 Swings X 10 Iw x 15 Around the world x 7 E/S Sharon towers x10 Swings x10 Prying squat
The THANG: 25 x heavy swings 10 merkins 6 x lawnmowers e/s X4
8 squats Carry two trees 8 squats Carry back X 4
Pelosi Ladder and moment of silence
10x 2 handed rows 6 back lunges each side 5 merkins X4
Waiter carry x2 Suitcase carrys x2
MARY: none Announcements Blood drive October 3rd COT: Western North Carolina Yhc takes the PAX out
The workout was heavy on the cardio and not on the doubles. No abcs, presses, or snatches were on the menu but it was clear a new spreadsheet or program is needed.
Coffee and fellowship after though uncle Leo tried and Irish exit to no avail.
WARMUP: Ssh x 15 Swings X 10 Iw x 15 Around the world x 7 E/S Sharon towers x10 Swings x10 Prying squat
The THANG: 25 x heavy swings 10 merkins 6 x lawnmowers e/s X4
8 squats Carry two trees 8 squats Carry back X 4
Pelosi Ladder and moment of silence
10x 2 handed rows 6 back lunges each side 5 merkins X4
Waiter carry x2 Suitcase carrys x2
MARY: none Announcements Blood drive October 3rd COT: Western North Carolina Yhc takes the PAX out
2 for 2
Date: 2025-09-03 AO: sacs Q: wildturkey PAX: geraldo FNGs: None COUNT: 2 Completed 2 Hero WODs with time for a short stroll.
To Hill and Back
Date: 2025-09-03 AO: the-maul Q: Hawkeye PAX: patent_pending, Adobe, Melons, super trooper, ToeJam FNGs: None COUNT: 6 WARMUP: ring around the island THE THANG: four corners with Hill climb, Burpee‘s, plank, jacks, jump, lunges, LBC’s, walking Merkins. Back of the theater – air presses, donkey kicks, balls to the wall and more hill climbs MARY: PAX choice ANNOUNCEMENTS: COT: great work, everybody
Swifties – Partners in Crime
Date: 2025-09-02 AO: swift Q: midriff PAX: bratwurst, fire_hazard, citgo, frasier, Gump, gumbo, kirby, madison, tagalong, Brisket FNGs: None COUNT: 11 Plenty of love in the air this morning with 90-sec grinders up & down Lower & Upper Ave and some good ol’ fashioned Catch Me If You Cans.
• FOTP: Frasier, Tagalong, Brisket, Gumbo, Fire Hazard • MOTP: YHC + Gump holding steady • ROTP: Kirby + Madison keeping it honest • Pacer Extraordinaire: Bratwurst • Everywhere All at Once: Citgo, last seen still circling the Corporate Park 🌀
Legs are smoked, hearts are full. September Swift is off and running.
And we are also happy with the troubles we have. Why are we happy with troubles? Because we know that these troubles make us more patient. 4 And this patience is proof that we are strong. And this proof gives us hope.5 And this hope will never disappoint us. We know this because God has poured out his love to fill our hearts through the Holy Spirit he gave us.- Romans 5:3-5
• FOTP: Frasier, Tagalong, Brisket, Gumbo, Fire Hazard • MOTP: YHC + Gump holding steady • ROTP: Kirby + Madison keeping it honest • Pacer Extraordinaire: Bratwurst • Everywhere All at Once: Citgo, last seen still circling the Corporate Park 🌀
Legs are smoked, hearts are full. September Swift is off and running.
And we are also happy with the troubles we have. Why are we happy with troubles? Because we know that these troubles make us more patient. 4 And this patience is proof that we are strong. And this proof gives us hope.5 And this hope will never disappoint us. We know this because God has poured out his love to fill our hearts through the Holy Spirit he gave us.- Romans 5:3-5
The Rock 8/30
Date: 2025-08-30 AO: the-rock Q: Tuna PAX: geraldo, O’Tannenbaum, Alf, Mr. Magoo, Tuna, Limey FNGs: None COUNT: 6 Ran 3.2 miles:
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
Man Down
Date: 2025-09-02 AO: bagpipe Q: lex_luthor PAX: taggart, Blue Tent, Hawkeye, wildturkey FNGs: None COUNT: 5 WARMUP: Jog to the lake (you know the one) THE THANG: Workout was pain stations around the lake -Box Jumps -Dips -Pullups -Turkish Getups -Single Leg Squats We got through almost three full legs and then the boys started dropping like flies. We lost Blue Tent to a sprained ankle (get better soon) and taggart had to get to new job (good luck at the new gig) That left Hawkeye and wildturkey for some Mary MARY: Flutter, American Hammer, WWII situps Great to see you boys this AM
Inversion
Date: 2025-09-02 AO: 3rdf-timekeeper Q: bratwurst PAX: frasier, madison, citgo, Gump FNGs: None COUNT: 5 Part 1 – Start by assuming the statement is either true or false, then explore what else must be true to make it so.
Example 1: Business Strategy
Claim to Prove: “If we reduce customer churn, revenue will increase.”
1. Assume the claim is true.
For revenue to increase, it must also be true that:
The cost of retaining customers is less than the cost of acquiring new ones.
Retained customers either keep buying or increase their purchase volume.
Competitors don’t simultaneously pull customers away faster than we retain them.
2. Test the assumptions:
If these hold, reducing churn does lead to higher revenue.
If they don’t, reducing churn alone may not guarantee revenue growth.
✅ Inversion shows that the claim’s truth depends on underlying business conditions, not just the churn metric.
Example 2: Personal Decision-Making
Claim to Prove: “Exercising three times a week will make me healthier.”
1. Assume the claim is true.
For this to be true, it must also be the case that:
The exercise chosen actually improves cardiovascular or muscular health.
Nutrition, sleep, and recovery aren’t neglected.
The exercise frequency is sustainable and doesn’t cause injury.
2. Test the assumptions:
If these hold, then exercising three times a week leads to better health.
If they don’t (e.g., exercising but also smoking heavily), the claim may fail.
✅ The assumption reveals hidden conditions that determine whether the action (exercise) achieves the desired outcome (health).
Example 1: Business Strategy
Claim to Prove: “If we reduce customer churn, revenue will increase.”
1. Assume the claim is true.
For revenue to increase, it must also be true that:
The cost of retaining customers is less than the cost of acquiring new ones.
Retained customers either keep buying or increase their purchase volume.
Competitors don’t simultaneously pull customers away faster than we retain them.
2. Test the assumptions:
If these hold, reducing churn does lead to higher revenue.
If they don’t, reducing churn alone may not guarantee revenue growth.
✅ Inversion shows that the claim’s truth depends on underlying business conditions, not just the churn metric.
Example 2: Personal Decision-Making
Claim to Prove: “Exercising three times a week will make me healthier.”
1. Assume the claim is true.
For this to be true, it must also be the case that:
The exercise chosen actually improves cardiovascular or muscular health.
Nutrition, sleep, and recovery aren’t neglected.
The exercise frequency is sustainable and doesn’t cause injury.
2. Test the assumptions:
If these hold, then exercising three times a week leads to better health.
If they don’t (e.g., exercising but also smoking heavily), the claim may fail.
✅ The assumption reveals hidden conditions that determine whether the action (exercise) achieves the desired outcome (health).
Hugh Forest beatdown
Date: 2025-09-02 AO: fast-twitch Q: marge PAX: hopper, Alf, jet_fuel, flipper, Benny, retread, Mr Brady, deep_dish, marge, grasshopper FNGs: None COUNT: 10 WARMUP: *Benny posting on behalf of Marge. After a strong detailed disclaimer of what the workout was going where many pax decided to ignore Marge plans of hands touching the ground of we went to Hugh Forest. Deep Dish and Hopper decided to meet us along the way to join us for the workout in there neck of the woods THE THANG: Hill repeat is Marge neighborhood with Merlin’s and squats mixed in. Enough time for 3-4 rounds then return back to launch. MARY: None ANNOUNCEMENTS: BRR this weekend, reach out to Hoover if interested in serving on the Area 51 board. COT: Marge with the takeout
1 Convergence: 4 Epic Workouts
Date: 2025-09-01 AO: base-camp Q: Snuka , voodoo, Cheese Curd PAX: wildturkey, geraldo, hoover, thunder_road, Unplugged, snowflake, voodoo, Cheese Curd, midriff, MARTA, Franky, O’Tannenbaum, retread, Snuka, Mountain Momma, Mr. Magoo, Benny, Spyglass, Limey, Cesar FNGs: None COUNT: 20 Not to start out a SB on a sour note, but A51 Q’s have been talking about this convergence for weeks, next time we will let the pax know sooner!!
Either way, a Preblast was sent out and the respective workouts were set up.
THE THANG: choose your own adventure and feel free to switch along the way
Q’s: KB – Voodoo (4) / BootCamp- Snuka (8)/ Gear- Cheese Curd (5) / Running- Franky and Midrift (2)- Limey was in between bootcamp and Gear
Not sure what everyone did, but the AO was covered by every group.
Marta and Hoover for the after workout refreshments
Marta was presented with a pretty cool coffee/ customized towel and Voodoo got is respect T shirt
These workouts are about more than pushing your body or doing something hard. Yes, we all did something we wanted to do for 60 mins, but more importantly, we all came together to BS and tell stories in the end.
I assume good times we had, so go enjoy the day!
COT: thank you Mtn Momma for taking us out. Thanks Hoover for sharing a personal story about something within us own family. To those unspoken prayers or life struggles, you have brothers in this circle that will listen, not judge, please reach out, and talk to someone, no one has to go it alone!
Either way, a Preblast was sent out and the respective workouts were set up.
THE THANG: choose your own adventure and feel free to switch along the way
Q’s: KB – Voodoo (4) / BootCamp- Snuka (8)/ Gear- Cheese Curd (5) / Running- Franky and Midrift (2)- Limey was in between bootcamp and Gear
Not sure what everyone did, but the AO was covered by every group.
Marta and Hoover for the after workout refreshments
Marta was presented with a pretty cool coffee/ customized towel and Voodoo got is respect T shirt
These workouts are about more than pushing your body or doing something hard. Yes, we all did something we wanted to do for 60 mins, but more importantly, we all came together to BS and tell stories in the end.
I assume good times we had, so go enjoy the day!
COT: thank you Mtn Momma for taking us out. Thanks Hoover for sharing a personal story about something within us own family. To those unspoken prayers or life struggles, you have brothers in this circle that will listen, not judge, please reach out, and talk to someone, no one has to go it alone!
Alarm fail
Date: 2025-08-31 AO: donut-ruck Q: Cheese Curd , Broken Arrow PAX: Broken Arrow, Cheese Curd FNGs: None COUNT: 2 WARMUP: With different start times, Broken Arrow had a few miles to get moving
THE THANG: BA had a plan, I just followed. Then walked him home
MARY: no
ANNOUNCEMENTS: none
COT: just ended it by staring at an owl that flew down to say hi. BTW, BA thinks he can speak owl… not sure the owl understood his call.
And Geraldo stood us up… alarm fail
THE THANG: BA had a plan, I just followed. Then walked him home
MARY: no
ANNOUNCEMENTS: none
COT: just ended it by staring at an owl that flew down to say hi. BTW, BA thinks he can speak owl… not sure the owl understood his call.
And Geraldo stood us up… alarm fail