How (not to) to win friends and influence people
Date: 2024-03-13 AO: the-maul Q: Odd Job PAX: kirby, picasso, wingman, super trooper FNGs: None COUNT: 5 WARMUP: Run up the hill, SSH, hillbilly, low slow squat, runner stretch, dive bombers.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.
THE THANG: We did a ridiculous volume of merkin variations, burpees, balls2 wall, and mary around the maul and St. Matts. Pistol squats were a big hit with Super Trooper and Picasso showing us the way. The main event “stay together for the kids” involved called exercises at each of the 10 speed bumps around St. Matts while we learned that calling burpees is not in fact the way to win friends or influence people. We learned about Kirby’s new pillow, which no doubt will be a top seller on Amazon. Wingman as usual led us through the 7’s (handstand pushup + burpees) to close out the workout.
MARY: Flutter, heels2heaven, big boy.
ANNOUNCEMENTS: Tonight is SOB happy hour – 5pm start at the office @ Stonecrest.
COT: Thanks for the take out Kirby.
Tackling the Beast with a handful of Beasts…
Date: 2024-03-13 AO: anvil Q: Point Break PAX: Erin Brokavich, Hops, Limey FNGs: None COUNT: 4 The weather was dryer and warmer than the previous week. 4 PAX showed up in the gloom to put in the work this morning. Everyone pushed it this morning with no downtime.
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
Rando dudes from hotels
Date: 2024-03-13 AO: wamrap Q: Orange Whip PAX: rachel, Alf, mcgee, poptart, Big League Chew, Librarian, double_e, Orange Whip, Reggie, Ocho FNGs: None COUNT: 10 Another great day with 10 dudes at WAMRAP.
Perfect morning to get after it!
The morning started with me swinging by the Hampton Inn on Independence at 0510 to pick up a random dude, something I swear I’ve never done before.
Full story is that Ocho is DR from Knoxville for a pastor conference at Christ Covenant and needed a ride. He was a perfect gentleman.
Got to WAMRAP earlier than ever and a nice crowd pulled in. Including another DR guy (Reggie) who was visiting from ATL who was conveniently staying at our AO at the HGI.
Rachel, Pop Tart and I got a little excited at 5:29 when Alf still wasn’t there because that meant we had a chance to catch up to his Cal Ripken Jr.-esque record he has going into 2024.
Typical WAMRAP chatter and most of the regular crowd was there (except Horsehead and OT). McGee gave an entire movie review for “Idiocracy” (twice) and Alf criticized everyone’s form.
I took the Q and we skipped the deck and went to the 4-legged starfish increasing 5 at each station and increasing burpees by 1 each time in the middle. Rachel got to 16 burpees and finished the round of 20 :open_mouth:
Man Maker Merkins I I I I Tarantulas—————Burpees————Turkish G’s I I I I Sit Ups
Little bit a Mary at the end…
For some reason we let Pop Tart talk to the DR guys and he allegedly got into a conversation about his nipples (typical). They won’t be back.
Ocho gave some good parenting advice as a man who has raised 8!
Reggie might head out to Waxhaw tomorrow and will experience what F3 used to be.
Pretty sure most of us were smoked at the end…
Announcements: Go check out Librarians new site at Weddington Swim & Racquet on Fridays (or just come to Kevlar)
COT by YHC
Perfect morning to get after it!
The morning started with me swinging by the Hampton Inn on Independence at 0510 to pick up a random dude, something I swear I’ve never done before.
Full story is that Ocho is DR from Knoxville for a pastor conference at Christ Covenant and needed a ride. He was a perfect gentleman.
Got to WAMRAP earlier than ever and a nice crowd pulled in. Including another DR guy (Reggie) who was visiting from ATL who was conveniently staying at our AO at the HGI.
Rachel, Pop Tart and I got a little excited at 5:29 when Alf still wasn’t there because that meant we had a chance to catch up to his Cal Ripken Jr.-esque record he has going into 2024.
Typical WAMRAP chatter and most of the regular crowd was there (except Horsehead and OT). McGee gave an entire movie review for “Idiocracy” (twice) and Alf criticized everyone’s form.
I took the Q and we skipped the deck and went to the 4-legged starfish increasing 5 at each station and increasing burpees by 1 each time in the middle. Rachel got to 16 burpees and finished the round of 20 :open_mouth:
Man Maker Merkins I I I I Tarantulas—————Burpees————Turkish G’s I I I I Sit Ups
Little bit a Mary at the end…
For some reason we let Pop Tart talk to the DR guys and he allegedly got into a conversation about his nipples (typical). They won’t be back.
Ocho gave some good parenting advice as a man who has raised 8!
Reggie might head out to Waxhaw tomorrow and will experience what F3 used to be.
Pretty sure most of us were smoked at the end…
Announcements: Go check out Librarians new site at Weddington Swim & Racquet on Fridays (or just come to Kevlar)
COT by YHC
Cousins for MVP
Date: 2024-03-13 AO: meathead Q: MARTA PAX: high_tide, The Worm, Soul Glo, Uncle Leo FNGs: None COUNT: 5
It was my pleasure to lead the PAX through the spreadsheet and to carry on the tradition of not performing more than 3 different exercises in a workout. I nearly fartsacked this morning and was truly surprised I felt my alarm go off. Discussion tropics included how private school kids are the root of all charlotte traffic woes, budget speakers (collection to be taken to upgrade MARTA s speaker), Soul Glo s swing form, and the future Falcons division title with Kirk Cousins. Questionable music selections were noted by high_tide.
WARMUP: 20 x SSH Swings 15 × IW Prying squats Swings?
THE THANG: 5 x (5 presses E/S) EMOM 10 SINGLE swings x24 3x 90 sec farmers carries.
No time for Mary
ANNOUNCEMENTS: – SoB happy hour tonight @ the office – New AO 3F – every other Wednesdays 630 to 715 am for coffee at Starbucks
CoT with Anvil: – Mental Health of our HS students due recent suicides Point Break takes us out.
It was my pleasure to lead the PAX through the spreadsheet and to carry on the tradition of not performing more than 3 different exercises in a workout. I nearly fartsacked this morning and was truly surprised I felt my alarm go off. Discussion tropics included how private school kids are the root of all charlotte traffic woes, budget speakers (collection to be taken to upgrade MARTA s speaker), Soul Glo s swing form, and the future Falcons division title with Kirk Cousins. Questionable music selections were noted by high_tide.
WARMUP: 20 x SSH Swings 15 × IW Prying squats Swings?
THE THANG: 5 x (5 presses E/S) EMOM 10 SINGLE swings x24 3x 90 sec farmers carries.
No time for Mary
ANNOUNCEMENTS: – SoB happy hour tonight @ the office – New AO 3F – every other Wednesdays 630 to 715 am for coffee at Starbucks
CoT with Anvil: – Mental Health of our HS students due recent suicides Point Break takes us out.
Filthy 5
Date: 2024-03-13 AO: sacs Q: Dora PAX: Cheese Curd, wildturkey, Starch, Roulette, geraldo FNGs: None COUNT: 6
WARMUP: head to the track for 2 ruck laps THE THANG: 5 exercises/ tel:25-20-15-10-5 lap inbetween
1) overhead press 2) thruster 3) dead lift 4) merkin 5) skull cruncher
MARY: who dat
ANNOUNCEMENTS: WTF, Savage Race, GoRuck Lite, Green Mile- do something to challenge yourself
COT: thanks for Dora coming out and leading this crew. – prayers for Starch dad-Todd going in for cancer treatment – Roulette M who has been going in for treatments -fish fish Wild Turkey got his wish and we got in more shoulder exercises -Geraldo was banging out exercises like he was in the prison yard -Roulette is fighting through some foot pain but keeps pushing -Starch is the young gun and is too nice to complain about anything…possibly the young version of emoji
Great job pushing today
WARMUP: head to the track for 2 ruck laps THE THANG: 5 exercises/ tel:25-20-15-10-5 lap inbetween
1) overhead press 2) thruster 3) dead lift 4) merkin 5) skull cruncher
MARY: who dat
ANNOUNCEMENTS: WTF, Savage Race, GoRuck Lite, Green Mile- do something to challenge yourself
COT: thanks for Dora coming out and leading this crew. – prayers for Starch dad-Todd going in for cancer treatment – Roulette M who has been going in for treatments -fish fish Wild Turkey got his wish and we got in more shoulder exercises -Geraldo was banging out exercises like he was in the prison yard -Roulette is fighting through some foot pain but keeps pushing -Starch is the young gun and is too nice to complain about anything…possibly the young version of emoji
Great job pushing today
Bear With-ness
Date: 2024-03-12 AO: 3rdf-timekeeper Q: Roulette PAX: Roulette, Hippie, Gump, frasier, bratwurst FNGs: None COUNT: 5 Chapter 7 – Bear With-ness Discussion led by “Gooner” (or is that Gunner) Roulette .
Final Chapter 8 – Wonder will be led next week by Hippie
Final Chapter 8 – Wonder will be led next week by Hippie
Looking for lake in a parking lot desert
Date: 2024-03-12 AO: bagpipe Q: Cheese Curd PAX: wildturkey, teddyf3, Rousey, war_eagle, Starch, Eleanor FNGs: None COUNT: 6
WARMUP: Run to Lake 1 IW, SSH, runners stretch and some merkins
THE THANG: as a group start at the closest benches: 20 Dips, 20 declines, 20 step ups and runs to the next area: 20 dips, 20 jump ups, 20 inclines and lastly run to the next spot 20 dips, 20 Bulgarian split squats, 10 Diamond decline and 10 wide arm decline merkins
Head to next lake
Lake 2 1st lap- stop halfway for 20 dive bomb merkins and finish the lap with 20 box cutters 2nd lap- stop for 20 hand release merkins and finish lap with 20 reverse box cutters
Head to next lake
Lake 3 Partner run around the lake, 20 hand slap merkins then finish the lap with 50 squats per partner
Repeat in other direction
Head to next lake
Lake 4 20 LBC (or 10, can’t remember) and 5 burpees Finish the lake loop and another 10 or 20 LBC and 5 burpees
Head back to launch
MARY: we got it in
ANNOUNCEMENTS: -See Soft Pretzel if you want to add your local church to his list of churches that Pax attend -the Green mile this weekend- see slack or hit up Kid rock -WTF sign up 4/20 -GoRuck lite event on 4/12- see YHC or Wild Turkey $35 sign up on GoRuck site
COT: Big group as we finished, lots of runners from Swift today -thanks for Spiltball for keeping me on the schedule…heal up!! -decided to find some new territory or lakes I don’t see that often. Had 6 planned, just ran out of time -good to see Eleanor in the gloom, thanks for making it out. Someone saved a sprint at the end -Thank you War Eagle for keeping an eye out this am. Appreciate you!! -love giving Teddy crap. Dude was over dressed today. Glad to see he is back in the gloom trying to get healthy again -Rousey was quiet today. I think he was complaining about not running enough?? Could have been another pax -Wild Turkey wants more shoulder work. I would agree that even the first loop I was feeling it. Getting your speed back too -Starch is still the new guy and getting after it. Well done pushing yourself on the runs and all those darn merkins.
Alright, go attack the day!
WARMUP: Run to Lake 1 IW, SSH, runners stretch and some merkins
THE THANG: as a group start at the closest benches: 20 Dips, 20 declines, 20 step ups and runs to the next area: 20 dips, 20 jump ups, 20 inclines and lastly run to the next spot 20 dips, 20 Bulgarian split squats, 10 Diamond decline and 10 wide arm decline merkins
Head to next lake
Lake 2 1st lap- stop halfway for 20 dive bomb merkins and finish the lap with 20 box cutters 2nd lap- stop for 20 hand release merkins and finish lap with 20 reverse box cutters
Head to next lake
Lake 3 Partner run around the lake, 20 hand slap merkins then finish the lap with 50 squats per partner
Repeat in other direction
Head to next lake
Lake 4 20 LBC (or 10, can’t remember) and 5 burpees Finish the lake loop and another 10 or 20 LBC and 5 burpees
Head back to launch
MARY: we got it in
ANNOUNCEMENTS: -See Soft Pretzel if you want to add your local church to his list of churches that Pax attend -the Green mile this weekend- see slack or hit up Kid rock -WTF sign up 4/20 -GoRuck lite event on 4/12- see YHC or Wild Turkey $35 sign up on GoRuck site
COT: Big group as we finished, lots of runners from Swift today -thanks for Spiltball for keeping me on the schedule…heal up!! -decided to find some new territory or lakes I don’t see that often. Had 6 planned, just ran out of time -good to see Eleanor in the gloom, thanks for making it out. Someone saved a sprint at the end -Thank you War Eagle for keeping an eye out this am. Appreciate you!! -love giving Teddy crap. Dude was over dressed today. Glad to see he is back in the gloom trying to get healthy again -Rousey was quiet today. I think he was complaining about not running enough?? Could have been another pax -Wild Turkey wants more shoulder work. I would agree that even the first loop I was feeling it. Getting your speed back too -Starch is still the new guy and getting after it. Well done pushing yourself on the runs and all those darn merkins.
Alright, go attack the day!
Was the groundhog wrong?
Date: 2024-03-11 AO: swole Q: Uncle Leo PAX: The Worm, ickey_shuffle, wildturkey FNGs: None COUNT: 4
WARMUP: SSH, 2HS, IW, DL, ST and DL. Warmup type stuff THE THANG: >From week 2 of the current spreadsheet 10x single leg DL each side 5x waiter carry each side 5×5 double clean and front squat MARY: The basics elbow plank, hollow body hold, glute bridge and superman ANNOUNCEMENTS: There are tough guy things like goruck light and obstacle races coming up. Build those blood cells back up because MARTA will make the rounds again soon. COT: 1) 2 weeks in a row for wildturkey at Swole. His backpack must be in for repairs. Great to have him out whenever he posts 2) The Worm was sporting a new big bell. Earning respect with age and effort 3) ickey_shuffle didn’t completely haze me for the playlist. He’s probably just given up on me. 4) 6 weeks ago the groundhog promised us early spring. It was pitch black and almost freezing today. He’s about as good as any other weather forecaster…
Always a pleasure to lead.
WARMUP: SSH, 2HS, IW, DL, ST and DL. Warmup type stuff THE THANG: >From week 2 of the current spreadsheet 10x single leg DL each side 5x waiter carry each side 5×5 double clean and front squat MARY: The basics elbow plank, hollow body hold, glute bridge and superman ANNOUNCEMENTS: There are tough guy things like goruck light and obstacle races coming up. Build those blood cells back up because MARTA will make the rounds again soon. COT: 1) 2 weeks in a row for wildturkey at Swole. His backpack must be in for repairs. Great to have him out whenever he posts 2) The Worm was sporting a new big bell. Earning respect with age and effort 3) ickey_shuffle didn’t completely haze me for the playlist. He’s probably just given up on me. 4) 6 weeks ago the groundhog promised us early spring. It was pitch black and almost freezing today. He’s about as good as any other weather forecaster…
Always a pleasure to lead.
No drop unless there is a bathroom break
Date: 2024-03-11 AO: run Q: frasier PAX: bunker, Dosey Doe, Gump, hairball, bratwurst, Polly, wingman FNGs: None COUNT: 8
WARMUP: 2 for early miles THE THANG: OG, Paper jam route called. Did not know Bratwurst was coming in hot. Started with seven and ended with six. Had eight for COT. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest 4/20. $15 to sign up. COT: Bratwurst took us out.
WARMUP: 2 for early miles THE THANG: OG, Paper jam route called. Did not know Bratwurst was coming in hot. Started with seven and ended with six. Had eight for COT. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest 4/20. $15 to sign up. COT: Bratwurst took us out.
Iguana what?
Date: 2024-03-11 AO: firestarter Q: Odd Job PAX: Franky, Point Break, Rudy FNGs: None COUNT: 4 WARMUP: SSH, hillbilly, arm circles, low slow squat, runner stretch, merkins
THE THANG: Heavy on calisthenics with stops around Blakeney and the park. Did well over 100 merkins with lots of variation (iguana’s were not a PAX favorite), pull ups, Australian pull ups, dips, inverted pike push ups and more. The bands and parallettes made an appearance.
ANNOUNCEMENTS: WTF in April. Happy Hour this week.
COT: Thanks for the take out PB.
THE THANG: Heavy on calisthenics with stops around Blakeney and the park. Did well over 100 merkins with lots of variation (iguana’s were not a PAX favorite), pull ups, Australian pull ups, dips, inverted pike push ups and more. The bands and parallettes made an appearance.
ANNOUNCEMENTS: WTF in April. Happy Hour this week.
COT: Thanks for the take out PB.