Anvil Bootcamp

Anvil Bootcamp

Date: 2026-03-11 AO: Anvil Q: geraldo , PAX: Mr. Magoo, Point Break, geraldo, puddin_pop, lorax FNGs: None COUNT: 5 WARMUP: SSH x 20 IW x 20 Squats x 20 Windmill. 10 THE THANG: Avenue of Trees 5 merkins at each tree and then 5 squats at each tree. Hot Box circuits Rock Pile sets: Curls, OH Presses, Bent Over Rows, and Triceps MARY: Flutter Kicks x 20 Hello Dollys x 20 Rosalitas x 20 ANNOUNCEMENTS: Q School Saturday 3/28 8 AM

Suckitup And Carry Stuff

Date: 2026-03-11 AO: SACS Q: midriff , PAX: midriff, wildturkey, Roulette FNGs: None COUNT: 3 WARMUP: I was reprimanded by Roulette for just asking the pax to bring both their ruck AND their sandbag. Fortunately these mofos came prepared, with sandbags to share! Which meant wildturkey and YHC got to switch between a 60# and 40# during the workout. THE THANG: Short walk around the bus lot to see if Cheese Curd would emerge from the gloom. After a minute and no curds, proceed right down Strawberry Lane. Simple game plan, harder execution: – On neighborhood entrances off Strawberry Lane, drop sandbags to bear crawl out/lunge walk back. The bear crawls quickly became a wildturkey favorite. The lunge walks quickly became a Roulette favorite. – Stop at speed bumps for 10 squat thrusters. – Detour through new neighborhood development for 5 flutter kicks/press IC at each lot, shuffling in between. Ascend the construction dirt mound before proceeding to the Raintree golf course. – Walk down/back one hole of the golf course. Short, on-demand, joint career therapy session as we vocalized frustrations with direct reports, merit increases and career changes. Thanks for listening and sharing sound wisdom. MARY: We included her throughout. Poor judgment on the Q to call plankjacks with rucksack, quickly modified to mountain climbers, which marginally helped. ANNOUNCEMENTS: Pick one event on the horizon and commit. Pull 1 other person into it and challenge them. COT: Runners can ruck. Ruckers can run. Runners can bootcamp. We are all on the same fitness journey to become better men and better athletes. Let’s lean into lead and get out of our comfort zones.

Fast Twitch – 3/10

Date: 2026-03-10 AO: Fast Twitch Q: marge , PAX: Runstopper, turkey_leg, marge, hopper, Astro (Kyle Kirchhoff), retread, Alf FNGs: None COUNT: 7 WARMUP: lol THE THANG: run from Arboretum ABC store to Hugh Forest Road. Run to intersection of Sydney Drive and Hugh Forest. Go down to the Hugh Forest cul-de-sac and back up the hill to Sydney three times. Huge Hill. Hurt a lot. Short detour into Oak Manor. Run back to Arboretum. 5 1/2 miles to 6 miles total. Great work by all. MARY: nope ANNOUNCEMENTS: COT:

Elephant Seals

Date: 2026-03-10 AO: Bagpipe Q: Blue Tent , PAX: wildturkey, Pepsi, Starch, Blue Tent, gumbo FNGs: None COUNT: 5 WARMUP: classic SSH, hillbilly’s, IW, murkins, stretch THE THANG: 4 corners, 20 murkins, burpees, jump squats, J-Lo, LBC’s in between, second round 10 each at the request of the PAX
Run to bagpipe hill for more burpees, run, mountain climbers, more running, murkins
Run variations/lunge walk by the lake
MARY: core finishers ANNOUNCEMENTS: waxhaw trail run, journeyman challenge, info in mumblechatter COT: have a great week

Swift

Date: 2026-03-10 AO: Swift Q: Brisket , PAX: bratwurst, Gump, citgo, soft_pretzel, tagalong, Brisket, Polly, frasier, fleetwood, Hippie, gumbo, midriff, shrinkwrap, bunker, margo FNGs: None COUNT: 15 Great turnout this morning and a strong effort from the PAX.
We rolled out with a 10-minute warm-up toward Ballantyne Country Club, followed by some elite runner stretches to get the legs ready before the work began.
The main event was four sustained hill efforts: • 3 × 6-minute hill runs • 1 × 8-minute hill run Just steady grinding uphill — the kind of work that builds real strength for the climbs ahead.
The PAX pushed hard, stayed focused, and we made it back just in time.
One final administrative update: Bunker has officially signed Shrinkwrap up to Q all Bootcamp workouts in April.
Strong work this morning, men. 👊

Kotters

Date: 2026-03-09 AO: Base Camp Q: geraldo , PAX: geraldo, thunder_road, tootie, Benny, Smash, Mr. Magoo, dumpsterfire, Bugeater, Limey FNGs: None COUNT: 9 WARMUP: Mosey to the daycare parking lot for SSH, Squats & Windmills THE THANG: We headed over to the Alexis neighborhood for some partner work and a Triple Nickel. We returned to campus, stopping some Mary along the way. We finished with some people’s chair and arm raises. MARY: Flutter Kicks, Rosalina, & LBCs ANNOUNCEMENTS: Q School 3/28 at the Rock Kotters to Tootie & Dumpster Fire COT:

New Neighborhood

Date: 2026-03-09 AO: Blakovery Q: frasier , PAX: bunker, Gump, Polly, frasier, hairball, retread FNGs: None COUNT: 6 WARMUP: THE THANG: We dipped into a new neighborhood amongst all the familiar routes. MARY: ANNOUNCEMENTS: Great job to reread on his recent half marathon success. Sign up for waxhaw trail fest. COT:

Firestarter

Date: 2026-03-09 AO: Firestarter Q: kirby , PAX: kirby, Doctor FNGs: COUNT: 2 WARMUP: jog with silent J THE THANG: yep we did stuff. You should have seen it. MARY: during ANNOUNCEMENTS: COT: YHC us out

Back in the Summer of 99

Date: 2026-03-09 AO: Swole Q: ickey_shuffle , PAX: The Worm, Pepsi, wildturkey, Uncle Leo, ickey_shuffle FNGs: None COUNT: 5 WARMUP: Swings and stretches with all the requisite snaps, crackles, and pops. THE THANG: Block A: Deadlifts, cleans, squats. Block B: Floor presses (parking lot presses I guess is more accurate). Block C: Heavy carries. Block D: Swings & merkins sets of 25, 20,15,10,5. Good times. MARY: About three minutes worth. ANNOUNCEMENTS: Take the Pepsi challenge, but don’t light your hair on fire à la Michael Jackson. COT: Show me the man who doesn’t like Creed and I’ll show you a liar. Weightlifting and 90s alternative rock may not be the only path to a better society, but it certainly works. We heard from the aforementioned Creed, Temple of the Dog, Soul Asylum, Sum 41, Fall Out Boy, Three Doors Down and maybe some other Warped Tour alumni. Let’s have ourselves a Monday.

Olympus…now with Black Diamond Intensity =?utf-8?q??= ®

Date: 2026-03-07 AO: Olympus Q: Krzyzewski , PAX: Gapper, Wabbit, Blanks, Toto, The Worm, voodoo, Mountain Momma, Schedule C, Krzyzewski, ickey_shuffle, Omaha FNGs: None COUNT: 11 [Placeholder…will write some pizzaz after the 2.0s are in bed] WARMUP: 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 / squat / press (1x) – Switch hands and repeato 2) :dolphin: Test Block – Flow (10 min.) – Cleans (5x) – Press (5x) – Front squat (5x) – Snatch (5x) 4) :dolphin: Block B – EMOM (15 min) – Minute A: Sling-stops (7x e/w) – Minute B: OH windmills (3x e/s) – Minute C: Swings (15x) OR rotational swings (5x e/s) 5) :dolphin: Block C – LUNGES! (4 sets) – Racked walking lunges (20x paces) 6) :dolphin: Block D – Holds – Variety of static holds MARY: Some glutebridges, planks, and reverse-planks(!?) for all to enjoy! ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for April’s edition – :beers: SOB Brew Ruck (3/7) – Bro…you missed it. – :pancakes: Second F Friday (3/13) – second Friday of the month at Stacks. See Slack for details. – :muscle: Q School (3/28) – following Olympus (or The Rock) at Calvary with a plan for an 0810 start and 0900 completion. – :calendar: Other F3 odds and ends: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?tab=t.0 – :scroll: “All courses of action are risky, so prudence is not in avoiding danger (it’s impossible), but calculating risk and acting decisively. Make mistakes of ambition and not mistakes of sloth. Develop the strength to do bold things, not the strength to suffer.” – Niccolo Machiavelli COT: YHC took out the joint groups

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