Birthday Q ….. done
Date: 2025-08-06 AO: the-maul Q: Franky PAX: midriff, Melons, kirby FNGs: None COUNT: 4 WARMUP: short mosey to the parking lot by Harris Teeter. 15 SSH, imperial walkers, and windmills. Mosey to the fountain by the office THE THANG: 8 burpees then a lap around the buildings. 8 times. Yep. That’s 48. MARY: just running a few miles up and down the hills and around stone crest. 3.5 miles total. ANNOUNCEMENTS: it’s my birthday :tada: :birthday: COT:
It Can’t Rain All The Time
Date: 2025-08-06 AO: meathead Q: ickey_shuffle PAX: flipper, taggart, Uncle Leo, Unplugged FNGs: None COUNT: 5 WARMUP: Set up speaker :white_check_mark: Open Spotify and queue up hair metal playlist :white_check_mark: Load round timer app that has never once worked for me :white_check_mark: Take out frustrations for a week that won’t stop kicking my ass on a water bottle that won’t stand upright :white_check_mark: Various stretches to work out all the snaps crackles and pops :white_check_mark: THE THANG: EMOM Armor Building Complex was the main dish this morning, so we did 25 minutes worth. I got bored with it after that many rounds, so next was double bent over rows, swings, and merkins for 10,9,8,7,6,5,4,3,2,1 reps. Static holds subbed for heavy carries today in order to remain in the friendly confines of the hotbox and not venture out into monsoon season. Finish up with some planks and glute bridges. MARY: ANNOUNCEMENTS: Blood drive in October COT: Remember in the movie The Crow when the little girl said to Brandon Lee “It can’t rain all the time”? I’m beginning to think that was pure Hollywood fiction. In a week filled with constant rain and the banking industry playing the role of Ike Turner to my Tina, thank goodness for weightlifting and Motley Crue.
Top Dawgs
Date: 2025-08-06 AO: wamrap Q: Alf PAX: mcgee, Alf, Horsehead, rachel, double_e, Ledbetter, O’Tannenbaum FNGs: None COUNT: 7 7 Top Dawgs for a an old fashioned parking deck beat down at WAMRAP. 5 rounds or ramps, stairs, burpees and other fun. Horsehead hung in there with a busted hammy O’Tannenbaum was happy to have friends rachel was back in front after an extended vacation.
Rucks Not Bombs
Date: 2025-08-06 AO: sacs Q: wildturkey PAX: Cheese Curd, Roulette FNGs: None COUNT: 3 2 Hero WODs
First – With ruck – 3 hang cleans 3 presses 6 pushups 12 sit-ups AMRAP 15 min
Second – 6 rounds Laps and 7 double pushups burpees
Good weather and the regulars pushed through two simple, but not easy workouts with plenty of situps and pushups. Strong work my friends. We are better for it.
Moment of Reflection: August 6th is the anniversary of the atomic bombing of Hiroshima. Let us reflect on the sacrifices of those soldiers and victims. Let’s hope those weapons never need to be used again.
First – With ruck – 3 hang cleans 3 presses 6 pushups 12 sit-ups AMRAP 15 min
Second – 6 rounds Laps and 7 double pushups burpees
Good weather and the regulars pushed through two simple, but not easy workouts with plenty of situps and pushups. Strong work my friends. We are better for it.
Moment of Reflection: August 6th is the anniversary of the atomic bombing of Hiroshima. Let us reflect on the sacrifices of those soldiers and victims. Let’s hope those weapons never need to be used again.
Deckathon Championship @Swift
Date: 2025-08-05 AO: swift Q: citgo PAX: bratwurst, fire_hazard, Orange Whip, Cheese Curd, tagalong, gumbo, Franky, midriff, soft_pretzel, @enron @brisket FNGs: None COUNT: 12 12 men sprinted to the parking parking deck for hill intervals, dodging raindrops like they were potholes in their training plan. Who needs sunshine when you’ve got the famous Ballantyne parking deck and a dozen soaked sneakers squeaking out symphonies of swift sweat?
5 sets total – 2x (2 mins up , 1 mins down), 2x (3up, 2 down), 1x (4up, 3 down) all with 2 min recovery.
Cheese Curd could barely contain his excitement and cut every short every cool down to rabbit us Orange Whip aka Charlotte’s premier race director followed up the Horsey Half with strong sets at his first Swift bratwurst continued his fashionably late appearances and met us in the deck soft_pretzel also looked great after the Horsey Half tagalong Brisket fire_hazard look ready to crush BRR Great to see enron back at Swift – seems like he’s been secretly training :sleuth_or_spy: gumbo continuing to build fitness for his upcoming TN ultra midriff and Franky made a brief appearance before heading off into the :rain_cloud:
5 sets total – 2x (2 mins up , 1 mins down), 2x (3up, 2 down), 1x (4up, 3 down) all with 2 min recovery.
Cheese Curd could barely contain his excitement and cut every short every cool down to rabbit us Orange Whip aka Charlotte’s premier race director followed up the Horsey Half with strong sets at his first Swift bratwurst continued his fashionably late appearances and met us in the deck soft_pretzel also looked great after the Horsey Half tagalong Brisket fire_hazard look ready to crush BRR Great to see enron back at Swift – seems like he’s been secretly training :sleuth_or_spy: gumbo continuing to build fitness for his upcoming TN ultra midriff and Franky made a brief appearance before heading off into the :rain_cloud:
First Principles
Date: 2025-08-05 AO: 3rdf-timekeeper Q: Franky PAX: citgo, bratwurst, soft_pretzel FNGs: None COUNT: 4 :four: at TimeKeeper for Franky breaking down First Principles to falsifiable facts. At least we think so, because we asked him WHY? at least 5 levels deep.
citgo on Q next week for THOUGHT EXPERIMENT
citgo on Q next week for THOUGHT EXPERIMENT
3 for a bank drive-through workout
Date: 2025-08-05 AO: falcon-crest Q: Snuka PAX: deep_dish, jet_fuel FNGs: None COUNT: 3 I pulled into the parking lot in the steady downpour fully expecting no one to show up. To my unexpected surprise, there was both Deep Dish and Jet Fuel. The show must go on! We got out of our warm, dry cars and quickly headed for the bank drive through refuge.
THE THANG: Warmup: Low Slow Squats Imperial Walkers Merkins LBC’s American Hammers Calf, Leg, Runners Stretches
Made a quick dash to the over-hang outside of Jersey Mikes and did box cutters
Made a quick run back to the bank for the main event of the morning. We proceeded to do a Jacob’s Ladder starting with 1 merkin along the wall followed by jogging to the far wall and doing 15 donkey kicks. About after the 5th round, we called an audible and did balls to the wall for 10 seconds in place of donkey kicks for the remaining 10 rounds
We then headed back to Jersey Mikes to some Mary, followed by a quick sprint to the office building entrance. We did people’s chair, arm raises and J Lo’s.
Headed back to the bank and stopped briefly at Walgreens beforehand. For a 2 minute time kill we did Peter Parker’s courtesy of Deep Dish
Thanks to Deep Dish and Jet Fuel for coming out. This is the value of F3. Iron sharpening iron! Pushing each other. Holding each other accountable.
ANNOUNCEMENTS: None
COT: Yours Truly with the takeout
THE THANG: Warmup: Low Slow Squats Imperial Walkers Merkins LBC’s American Hammers Calf, Leg, Runners Stretches
Made a quick dash to the over-hang outside of Jersey Mikes and did box cutters
Made a quick run back to the bank for the main event of the morning. We proceeded to do a Jacob’s Ladder starting with 1 merkin along the wall followed by jogging to the far wall and doing 15 donkey kicks. About after the 5th round, we called an audible and did balls to the wall for 10 seconds in place of donkey kicks for the remaining 10 rounds
We then headed back to Jersey Mikes to some Mary, followed by a quick sprint to the office building entrance. We did people’s chair, arm raises and J Lo’s.
Headed back to the bank and stopped briefly at Walgreens beforehand. For a 2 minute time kill we did Peter Parker’s courtesy of Deep Dish
Thanks to Deep Dish and Jet Fuel for coming out. This is the value of F3. Iron sharpening iron! Pushing each other. Holding each other accountable.
ANNOUNCEMENTS: None
COT: Yours Truly with the takeout
The same… but different
Date: 2025-08-04 AO: swole Q: flipper PAX: Floyd, Uncle Leo, Unplugged, Toto, flipper FNGs: None COUNT: 5 Five PAX joined together in the Calvary parking lot this morning to enjoy some cooler temps and start the week with a solid pump. The playlist was delightfully retro, with most songs being published before any of the PAX were old enough to remember their debut. The spreadsheet was followed “loosely”
WARMUP: Synovials, Sharon Towers, LSS, Hello Hips (thank Unplugged for naming this one), Swings, SLDL,Prying Squat.
THE THANG: 15 sets of 3 half snatches per side every 90 seconds. Threw in 8 merkins for flair.
“Circle of Deadlifts” – set 2 28kg bells in the middle of the circle. Each PAX did AMRAP Deadlifts while the other four swapped between two static positions each time a new PAX stepped in. The first time round we did suitcase holds, the second time we alternated High/Low plank
MARY: boat/canoe
ANNOUNCEMENTS: October blood drive
COT: YHC took us out
WARMUP: Synovials, Sharon Towers, LSS, Hello Hips (thank Unplugged for naming this one), Swings, SLDL,Prying Squat.
THE THANG: 15 sets of 3 half snatches per side every 90 seconds. Threw in 8 merkins for flair.
“Circle of Deadlifts” – set 2 28kg bells in the middle of the circle. Each PAX did AMRAP Deadlifts while the other four swapped between two static positions each time a new PAX stepped in. The first time round we did suitcase holds, the second time we alternated High/Low plank
MARY: boat/canoe
ANNOUNCEMENTS: October blood drive
COT: YHC took us out
Blakeovery
Date: 2025-08-04 AO: run Q: bunker PAX: Polly, fire_hazard, gumbo, wingman FNGs: None COUNT: 5 WARMUP: Bunker & the Bird ran a little THE THANG: Providence CC for 5 miles MARY: Of course not…we’re runners ANNOUNCEMENTS: It was humid, but not as hot. COT: