‘Horn & Big Rock
Date: 2025-09-19 AO: scars Q: wildturkey PAX: Blanks, Roulette, kirby, Pepsi FNGs: None COUNT: 5 5 five gentlemen tackled the heights of the Murderhorn and the depths of Big Rock.
When you can’t find new territory, go with the guarantee
Date: 2025-09-19 AO: centurion Q: Cheese Curd PAX: Hawkeye, snowflake, Icarus FNGs: None COUNT: 4 WARMUP: Head over to the parking deck, cover the basics: SSH, IW, runner-merkin stretch, and some back stretches
THE THANG: 3 stairs. 4 exercises: do 1 set of exercises, run to the next floor, do the next set, run down then back up. In between rounds, do some abs
1) 15 of each: merkin, wide arm, diamond, hand release -Box cutter -flutter
2) 10 of each: 1 leg burpee, 1 leg burpee, burpee, 2 merkin burpee -toes to fence -V-up
3) 20 of each: Squat, Sumo squat, Prison Squat, Monkey Humper -Rev box cutter -Flutter
In the quad 25 Dips 15 (per leg) Single leg Bulgarian Squats
Run around the football field
10 hand-slap, partner, Dive bomb merkin
Repeat the dips and single leg
Head back home, but do 10 more Hand slap dive bomb metkins
Then 1 min of Mary
MARY: oh yeah!!
ANNOUNCEMENTS: blood drive, Terror trails
COT: YHC took us out
Icarus was keeping me honest today, always on my heels Hawkeye and Snow Flake were pushing hard
Have a great day
THE THANG: 3 stairs. 4 exercises: do 1 set of exercises, run to the next floor, do the next set, run down then back up. In between rounds, do some abs
1) 15 of each: merkin, wide arm, diamond, hand release -Box cutter -flutter
2) 10 of each: 1 leg burpee, 1 leg burpee, burpee, 2 merkin burpee -toes to fence -V-up
3) 20 of each: Squat, Sumo squat, Prison Squat, Monkey Humper -Rev box cutter -Flutter
In the quad 25 Dips 15 (per leg) Single leg Bulgarian Squats
Run around the football field
10 hand-slap, partner, Dive bomb merkin
Repeat the dips and single leg
Head back home, but do 10 more Hand slap dive bomb metkins
Then 1 min of Mary
MARY: oh yeah!!
ANNOUNCEMENTS: blood drive, Terror trails
COT: YHC took us out
Icarus was keeping me honest today, always on my heels Hawkeye and Snow Flake were pushing hard
Have a great day
What the coccyx!
Date: 2025-09-18 AO: peak-51 Q: beaver PAX: slim_fast, Orange Whip, Turkey Legs, Lois, Spammer, Mounds, beaver, Keystone, Missing 1 FNGs: None COUNT: 9 WARMUP: Mosey to Parking lot COP: – SSHx20 in cadence – IWx20 in cadence – Merkinsx15 in cadence – MCersx20 in cadence – Bear crawls across parking lot with 20 right hand high merkins – Crab walk back with 20 LBC – Lunge across parking lot with 20 left hand high merkins – Lunge back with 20 LBC
THE THANG: Walk to library for 4 corner work: – 20 merkins OYO – 20 squats OYO – 20 LBCs OYO – 20 Carolina Dry Docks OYO Repeato with slight variations
2 Qi Gung forms to cleanse the energy and stretch hips
Walk to stone circle: – 20 dips – 20 steps – 20 decline merkins
MARY: Flutter, Dolly, Rosalina, Protractor
Protractor for 60 seconds
ANNOUNCEMENTS: – COT: PAX grumbled about bare handed bear crawls and crab walks and did not feel the grass in front of the library was sanitary – so YHC considers it a good beat down. PAX struggled with directions at times and instead of a circle they formed a coccyx. Good work was put in by all.
Please keep PAX that are in job transition in your prayers.
It was an honor to lead.
THE THANG: Walk to library for 4 corner work: – 20 merkins OYO – 20 squats OYO – 20 LBCs OYO – 20 Carolina Dry Docks OYO Repeato with slight variations
2 Qi Gung forms to cleanse the energy and stretch hips
Walk to stone circle: – 20 dips – 20 steps – 20 decline merkins
MARY: Flutter, Dolly, Rosalina, Protractor
Protractor for 60 seconds
ANNOUNCEMENTS: – COT: PAX grumbled about bare handed bear crawls and crab walks and did not feel the grass in front of the library was sanitary – so YHC considers it a good beat down. PAX struggled with directions at times and instead of a circle they formed a coccyx. Good work was put in by all.
Please keep PAX that are in job transition in your prayers.
It was an honor to lead.
The Breakdown: Straight Outta the Gloom
Date: 2025-09-18 AO: the-phoenix Q: wildturkey PAX: Roulette, taggart, teddyf3 FNGs: None COUNT: 4 Yo, check the rhyme, it’s time for the backblast, word is bond! This morning, the F3 crew dropped the beat on a Hero WOD, and the soundtrack was straight-up 90s hip-hop. From the East Coast to the West, we were feelin’ the vibe and gettin’ that work.
The Breakdown: Straight Outta the Gloom Cash-In: 1,000 Meter Run We started this thang like a ‘Tribe Called Quest,’ on a ‘Midnight Marauders’ mission. Legs were movin’ to the rhythm of the street, pumpin’ a ‘Scenario’ of determination. No ‘Buggin’ Out,’ just a steady pace to get the blood flowing. The air was crisp, and the mood was set, like we were ‘Ready to Die’ for the cause. Hero WOD: ‘Paz’ – Dedicated to 1st Lt. Paz Eliyahu This wasn’t about ‘Gettin’ Jiggy wit It.’ This was real. A tribute to a hero who made the ultimate sacrifice. We paid our respects with 22 minutes of pure grit.
– 23 Air Squats: – 7 Burpees. – 14 Push-Ups
22 minutes straight, a ‘Nuthin’ but a ‘G’ Thang’ of endurance and respect. Cash-Out: 1,000 Meter Run
After the main event, we hit the hill. Ten minutes of loops, mixed with ‘Insane in the Brain’ mountain climbers and plank jacks. The struggle was real, but the payoff was worth it.
“Mary”- J. Blige – 20 Glute Bridges, Flutter Kicks, Rosalitas, Hello Dolly: – 1 Minute Plank
Word up.
The Breakdown: Straight Outta the Gloom Cash-In: 1,000 Meter Run We started this thang like a ‘Tribe Called Quest,’ on a ‘Midnight Marauders’ mission. Legs were movin’ to the rhythm of the street, pumpin’ a ‘Scenario’ of determination. No ‘Buggin’ Out,’ just a steady pace to get the blood flowing. The air was crisp, and the mood was set, like we were ‘Ready to Die’ for the cause. Hero WOD: ‘Paz’ – Dedicated to 1st Lt. Paz Eliyahu This wasn’t about ‘Gettin’ Jiggy wit It.’ This was real. A tribute to a hero who made the ultimate sacrifice. We paid our respects with 22 minutes of pure grit.
– 23 Air Squats: – 7 Burpees. – 14 Push-Ups
22 minutes straight, a ‘Nuthin’ but a ‘G’ Thang’ of endurance and respect. Cash-Out: 1,000 Meter Run
After the main event, we hit the hill. Ten minutes of loops, mixed with ‘Insane in the Brain’ mountain climbers and plank jacks. The struggle was real, but the payoff was worth it.
“Mary”- J. Blige – 20 Glute Bridges, Flutter Kicks, Rosalitas, Hello Dolly: – 1 Minute Plank
Word up.
Flat is fun
Date: 2025-09-18 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), gumbo, bunker, Gold Digger, Dosey Doe, fleetwood, frasier, flipper, Mistake, retread, citgo FNGs: None COUNT: 11 WARMUP: 3 for a nice warmup yog THE THANG: nice morning for a greenway. Early starters Gumbo and DoseyDoe found us by COT. ANNOUNCEMENTS: Terror Trails registration, Midriffs 5k and Kickball extravaganza, blood drive. Good luck to Gumbo on his Appalachian trail run in a couple weeks, Hay is in the barn! COT: Astro took us out
4X4
Date: 2025-09-17 AO: meathead Q: Unplugged PAX: Toto, Uncle Leo, Soul Glo, Pepsi, high_tide FNGs: None COUNT: 6 Wonderful Weather Wednesday at meathead. Great day for day 2 of the Norwegian 4×4 program. Uncle Leo suggested to renaming the spreadsheet. A few I remember: -Lilly Hammer -Viking Valhalla -Bells of Berserk etc….
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
Pain Train to the Maul
Date: 2025-09-17 AO: the-maul Q: Palmolive PAX: Hawkeye, super trooper, teddyf3, Adobe, Smash FNGs: None COUNT: 6 Great to be back out in the gloom…I haven’t posted in weeks/months, and it’s nice seeing familiar and new faces. :tclap: to Adobe and Smash for getting out to post again. It’s a habit once you can make it one!
WARMUP: SSH, Moroccan night clubs, runners stretch, mountain climbers.
THE THANG: See the attached pic. 10 round ladder (so round 10 was exercises 1-10) that took us to finish about half the bonus burpees. Nice work men!
MARY: Yup
ANNOUNCEMENTS: None
COT: I took us out
WARMUP: SSH, Moroccan night clubs, runners stretch, mountain climbers.
THE THANG: See the attached pic. 10 round ladder (so round 10 was exercises 1-10) that took us to finish about half the bonus burpees. Nice work men!
MARY: Yup
ANNOUNCEMENTS: None
COT: I took us out
Plantar Fascitis
Date: 2025-09-17 AO: wamrap Q: mcgee PAX: mcgee, Alf, Ledbetter, Benny, Mile High, O’Tannenbaum FNGs: None COUNT: 6 McGee lead a “Plantar Friendly” workout that brought pain on all other body parts. Legs are Jelly and Mary was part of the regular workout. Weather was great. If you weren’t there you missed out.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Plantar Fascitis
Date: 2025-09-17 AO: wamrap Q: mcgee PAX: mcgee, Alf, Ledbetter, Benny, Mile High, O’Tannenbaum FNGs: None COUNT: 6 McGee lead a “Plantar Friendly” workout that brought pain on all other body parts. Legs are Jelly and Mary was part of the regular workout. Weather was great. If you weren’t there you missed out.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.
Mile High is on a posting streak and Benny trying to work his way into “Regular” status.