wingman – F3 South Charlotte

Repeat and Modify

DATE: 2023-01-05 AO: Nightmare-On-Elm Q: wingman PAX: wildturkey, Rudy, sledge, wingman FNGs: None COUNT: 4 WARMUP: 20 SSH, 20 IW, 20 Potato Pickers, Downward Dog and Stretch THE THANG: Tabata, 3×3 with four unique exercises Round 1: 1. Jump Squat 2. Merkins 3. Heisman Round 2 1. Half Burpee 2. Mountain Climber 3. Squat Round 3 1. Skater 2. Inch Worm 3. Squat Twist Round 4 1. Sister Mary Kath 2. Gap Jump 3. Football Tires ANNOUNCEMENTS: Take a cell phone, Disclaimer-CellPhone-CPR COT: Strong work by everyone. Apologies for the late arrival and the warm-up half lap. Its @teddy fault. Celebrities aren’t good at physical challenges. Nickelback. Yoga is good for you.

Five for Fives

DATE: 2022-11-21 AO: Firestarter Q: wingman PAX: f3bigtuna, Lawfawnduh, Point Break, Odd Job, wingman FNGs: None COUNT: 5 WARMUP: 30 SSH 15 IW 10 Potato Picker 10 Hillbilly 20 Mountain Climber THE THANG: Lets GO! YHC Rolls in right at 530 with a quick announcement and we are off. Fast paced warmup, to warmup
Mosey to the Rocks near A(1)-nail bar for a set of 5s and a lap. Stop for 5 Burpees OYO #1 – 30 Curls + lap #2 – 30 Overhead Press + lap #3 – 30 Tricep Curls + lap #4 – 30 Squats + lap #5 – 30 Bent-over rows + lap Stop for 5 Burpees OYO
Mosey back to the bank for 30 LBC and 30 Rosalita
10 Step ups on the big wall
5,10,15,20 Suicides with backward run
10 Supine Pullups and lap, repeato
1 minute Plank and we are done.
ANNOUNCEMENTS: Signup for the Holiday Party SIgnup for the ImpactLocal
COT: Strong work out there by everyone. Great to have some kotters out there. There is nothing like getting up early and breathing in the cool air and taking that back with you for the day. Spread that energy to others.

Get Sh&7 Done!

DATE: 2022-09-15 AO: Nightmare_On_Elm Q: wingman PAX: Rousey, wildturkey, mic_check, Yard Tool, Kelly, Hippie, wingman, Loogie, Perogi FNGs: None COUNT: 9 AO”: Nightmare on Elm WARMUP: Quick lap around SSH – 20 IW – 20 Potato Pickers – 20 Downward Dog Left/Right Leg Stretch – Arm to the sky
THE THANG: —-Tabata with 3 exercise 1min each 3 sets— 1. Jump Squat 2. Merkins 3. Heisman
Round 2 1. Half-Burp 2. Mountain Climber 3. Squat-Twist
Round 3 1. Skater 2. Inch Worm 3. Squat
Round 4 1. Sister Mary’s 2. Gap Jump 3. Football Tires 4. Mountain Climber Cross Thru
ANNOUNCEMENTS: Area51 Bro-Lympics in two Saturdays Looking for a few Firestarter Qs in December Same for the Maul
COT: If you ever wondered about @Rousey counting, do potato pickers during the warmup. Its like being on the phone with a radio station while simultaneously listening in your car. #delay.
We left of one excercise but did not make it through all the sets. Always over-prepare. This was not easy. Heart rate was high. Hope you all enjoyed! Good music and some trivia about bush.

Low mileage nightmare

6 showed up for the low mileage nightmare. Quick disclaimer and short run to the warmup area.

A few HHPs, merkins, and imperial walkers as a warmup.

2 20 minute rounds.

Each round with 5 exercises with 40 seconds exercising and 20 seconds resting. A few small breaks in between. Slow run and recovery back to the launch.

@midriff showed up for COT.

Bank-2-Bank Transfer

12 Friendlies Stepped into the swamp for a YHC lead beatdown.

Disclaimer.

Warm-Up
2/3 mile lap for warm-up. PAX where actually calling for Side-Straddle Hop midway through.
20 SSH IC
20 IW IC
20 Potato Pickers IC
20 Hill Billy’s IC

Thang
Use the parking lot rows between the competing bank ATMs to make a bank-2-bank transfer.
Run down the lane
10 Merkins
side-shuffle
10 Squats
Repeat until you reach the other bank ATM.

Mosey to the Fountains.
Three Rounds of Partner Flap-Jacks
P1: Dips
P2: Take a lap around both buildings
Flutter, LBC waiting on the six

Mosey to Taco Town
Two Rounds of Partner Flap-Jacks
P1: Lap around the island
P2: Step up with High-knee on the wall
Plank, R arm Hight, L arm High

Back to the Banks
Deposit Denied. Return money by repeating the first in reverse

Mosey to the Wall
Wall Squat with 50 Air-Press
10-Count
Wall Squat with 85 Air Press to time.

Thine Only MillyTineTown
Great chatter today. Lot of hard work. Soft Pretzel wins the The Maul “shopping” award for today. Shredding time way out in front of all of us.

Of Note
3rd-F Lunch on Fridays (see slack, for realz)
Looking for a lead to take over Blood Drive
Iron Pax SOB is Friday at 530a – Upper Fields of the Morrison YMCA (the one with the dirt track)
Prayers for my Dad who busted his head open on the way to Cali yesterday getting of the plane.

Swamp Cooler Days?

DATE: 2022-08-29 AO: _Sob Q: wingman PAX: picasso, one star, das_boot, Yard Tool, Franky, Odd Job, Watergate, wingman, Noonan FNGs: None COUNT: 9

Mosey across the street to Novant 20 SSH IC 20 Imperial Walker IC 10 Potato Pickers IC 10 Mountain Climber IC Calf Stretch
Suicide in the parking lot 5, 10, 15, 20, 25 out bound: squats return: merkins
Fountain Work, 3 Rounds 10 Jump-Ups OR 5 step-ups per leg 10 Dips
Mosey over to Ryan Foot Grab a partner for 3 rounds A: run a lap B: called excercise Leg Lifts, LBC, Bicycle
Mosey to YOGA studio Partner A: Lap up and 5 burpees Partner B: Called Excercise Jump-Squats, Merkins, Flutter
Move over one lot Suicides Run Forward Backward Run Back
Mosey to Hair Studio Wall Squats with 50 Arm Raises Wall Squats with 100 Arm Raises
Back to Launch right on time.
Moleskine YHC Came in Wheels Squeelin for the the Q. Quick disclaimer and we were off. Hard work by everyone out there.
Stay tuned for news on Holiday Party

Franky’s 45 BAM!

DATE: 2022-08-23 AO: _Sob Q: Franky PAX: Yard Tool, Cooter2, Spitball, war_eagle, ToeJam, Rousey, picasso, kirby FNGs: None COUNT: 9 8 PAX showed up for Franky’s 45 BAM! Workout (TM). The warmup introduced the PAX to BAM with 15 Burpees, 15 American hammers, and 15 Merkins. Light run to the fountain area for the main event. 9 rounds of running to the building and back – counting down burpees from 9 to zero – 45 in total! Light run to the pond for two laps and 5 American hammers at each bench – 60 in total. The PAX did so well they earned a bonus of an additional lap with air presses at each bench. Light run from the pond back to launch with stop at nine street light poles and merkins at each. Stating with 9 and working down to zero. 45 in total! The pax pushed hard and arrived to launch ahead of schedule for a few more favorite exercises.

the other direction

southern 4 mile loop… counterclockwise warmup: ssh, imperial walkers, hillbilly’s
thang: at the y for two rounds of: dips, step-ups, derkins big tire flips.
fire station for some Mary
rock pile at church for two rounds of: trifecta, holy Trinity of culs, presses, tricep extension.
a stop for Mary, rock pile at the gym for 2 rounds of: squats, bent over rows
22 minutes left. cruise towards @wingman house for some Mary and a visit by one pax to the woods.
10minutes left. plenty of time for a triple nickel at the entrance to yhc neighborhood: 5 squats, run up hill, 5 merkins. repeat 5 times.
back to lunch for 20 dying cockroach 🪳 and a minute of plank.
thine only.. thanks for the opportunity to lead. hard work by everyone.
fire hazard stepping up as site q to replace Taco 🌮.
yhc took Olaf’s challenge and awkwardly took us out giving thanks for our ability to be out and run 4 miles. reach out to someone you haven’t heard from in a while. they are waiting on your call or txt.

All we need is Chippy

Its like that time you came back to your parents house during thanksgiving in college and went out to see all your buddies…

12 men assembled in the after glow of a prosecco-fueled night of dancing left by a gaggle of 40-something women at Tap and Vine from the night before.

529 – warning
530 – disclaimer
532 – The Mouth joins
533 – Kirby joins

Warmup
20 SSH in cadence (IC)
10 Windmill IC
10 Potato-Pickers IC
10 Mountain Climbers IC

Part A
use 5 lot lines for a ascending count from 1
– 1 burpees
– 1 squats
– 1 mountain climbers
lunge walk to next line
then, 2, 3, 4, 5

Part B
use 5 lot lines for a descending count from 5
– 5 burpees
– 5 squats
– 5 mountain climbers
lunge walk backwards to next line
then, 4, 3, 2, 1

Sprint to Island
Mosey to the end

Rocks – Grab a lifting rock
10 Curls
10 Press
10 Tricep Extensions
10 Bent-over Rows
Run to the end and back
Repeat 3 times.
20 LBC IC

Lap around church – Increasing Merkins at the speed bumps
1, 2, …, 10
“the real hillbillys” while we wait for the six to walk back.

Place rocks nicely back.

Mosey to back of Target
10 Carolina Dry Docks at each Speed Bumb

Return to Launch on Time.

ThineOnly
It was a great seeing a few familiar faces today. Someone said “all we need is chippy”
5 Respects
1 with 1yr of F3
11 with at least 5+ years
2-3 Kotters?

Thanks for the opportunity to lead. I wasn’t getting out of bed today if MT hadn’t ask me to lead today. Keep your eye out for tomorrow. #willhefartsack

Wingys 9-year

Today was my 9th year anniversary of f3 (EHer: @markettimer).

Simple workout. Probably done something similar before. Still hurts.

530 arrived. Wait on Chippy and Tuna
Disclaimer

25 Side Straddle Hops In Cadence (IC)
20 Imperial Walker (IC)
20 Potato Pickers

Run over to the Hotel and find rocks. Its closer than the church and doesn’t involve running down the murderhorn.
– 10 low curls
– 10 high curls
– 10 full curls
– 10 overhead press
– 10 tricep extensions
– Up the hill twice
(Repeat three times)

Run to the fountains and partner up
A: Full step-ups
B: Run around the building
Repeat Twice

A: Dips
B: Run around the building

Run to target
– 20 pull exercises on the shopping cart returns

Side of target
– Lunge Walk Forward
– Lung Walk Backwards

Behind Target arrange in teams of two
A: Hair Burners
B: Squats
C: Wall-sits with Air Press
D: Run up the hill, 10 squats
Rotate until everyone has down the burners.

Hard work by all today.

Ill repeat what I said at the end of the workout:
In my 9 years my fitness level has definitely increased.
I don’t have a six-pack.
I still carry a mean dad-bod.
However, Ive now done a handful of half-marathons, relay races, and other CSAUPS (stupid shit)
All in the process meeting a bunch of awesome people.

Thoughts and prayers to Tootie and his family.

Thanks

Author Archive wingman