Oh, that hill again

Oh, that hill again

Date: 2024-02-29 AO: run Q: flipper PAX: fleetwood, retread, hairball, tuck, flipper, Gump, Astro (Kyle Kirchhoff), voodoo, bratwurst, grasshopper FNGs: None COUNT: 10
THE THANG: old course with lots of hills, all ran the called course and got stronger for it ANNOUNCEMENTS: 5k for courage and blood drive next weekend, WTF COT: Astro took us out

Friendly Frolic

Date: 2024-02-29 AO: the-phoenix Q: wildturkey PAX: Rousey, teddyf3, Hawkeye, war_eagle FNGs: None COUNT: 5 (Verse 1: Intro) Yo, yo, it’s the F3 crew, we here to stay Gettin’ up early, beatin’ the break of day Wild Turkey leadin’ the pack, so strong War Eagle, Rousey, Hawkeye, and Teddy tag along
(Verse 2: The Routine) Merkins poppin’, squats droppin’ low Shoulder taps burnin’, sweat starts to flow Burpees hittin’, we ain’t afraid Pushin’ ourselves to a new fitness grade
(Verse 3: The Comradery) Callin’ out names, motivation soars Laughter and sweat, breakin’ down walls Iron sharpens iron, ain’t no doubt That’s what this brotherhood is all about
(Chorus) F3, F3, yeah, we the best Fitness, faith, fellowship passin’ the test Transformin’ lives, makin’ men strong This ain’t a workout, it’s where we belong
(Verse 4: The Impact) Rippin’ through the ‘Gloom, shinin’ our light Building our bodies, improvin’ our might No excuses, no delays, only grind Leavin’ weakness and negativity behind
(Chorus) F3, F3, yeah, we the best Fitness, faith, fellowship passin’ the test Transformin’ lives, makin’ men strong This ain’t a workout, it’s where we belong
(Outro) Wild Turkey, War Eagle, the whole F3 crew Rousey, Hawkeye, Teddy, this one’s for you >From the streets to the park, we breakin’ the norm F3 brothers, together we weather the storm

It takes two to Tabata?

Date: 2024-02-29 AO: peak-51 Q: Spammer PAX: Spammer, sledge FNGs: None COUNT: 2 No Run Tabata Thursday
WARMUP: walked to the picnic tables behind Beer Temple THE THANG: 4 rounds of 10 exercises. 40s on with 20s recovery. 2 mins recovery between sets. Exercises: 1. SSH 2. Squats 3. Step up left 4. Merkins 5. Step up right 6. Plank 7. Dolly 8. Dips 9. LBCs 10. Heels to Heaven ANNOUNCEMENTS: blood drive next week followed by 5k the next day… COT: Cheese Curd from the sparta crew.

Heaviily modified

Date: 2024-02-29 AO: sparta Q: Cheese Curd PAX: geraldo, Full House, Orange Whip, Shawn Heath, Keystone FNGs: None COUNT: 6
WARMUP: besides me explaining a workout that nobody was listening or had plans on following, we took off
THE THANG: the goal was to run a full Sports Plex loop, stopping every 1/2 mile for 10 merkin variations, 20 ABS variations and 30 Squat variations. Plans even to do burpees waiting for the six to catch up.
Started strong stoping at the first few 1/2 miles, but the pax offer the suggestion to on do 10 of each. Soon we spread it out stopping about ever 3/4 mile and only some doing the exercises
MARY: everyone got what they wanted
ANNOUNCEMENTS: blood drive and 5k COT: thanks for the opportunity to lead. I have only been to Sparta 2x’s and both were my Q’s. Tried to honor the running bootcamp workout format…that is not what this group wanted Modified the wenkie and it caused us to do a few more hot laps at the end. Possibly the longest 60 min workout Good group of guys pushing hard…when they wanted! We did lose site Q at some point, Joker refused to touch the ground, Orange whip ran slow then fast, Keystone did most of the exercises and Geraldo kept pushing hard.
Good group…have a good day!!

A Librarian and a Refrigerator walk into a bar…

Date: 2024-02-28 AO: wamrap Q: Orange Whip PAX: Alf, rachel, Orange Whip, double_e, Horsehead, Librarian, poptart, Head Gear FNGs: None COUNT: 8 Head Gear came and visited from Raleigh, Librarian AKA Refrigerator is the first guy to come BACK to :wamrap: in a while, Rachel did Rachel things, Alf said Alf things, Pop Tart admitted to cheating on burpees, Double E made Head Gear feel comfortable by asking him questions as his heart rate peaked past 185bpm, Horsehead lost a 5k to a Senior, not a high school senior, a 75 year old señor, lots of people talking engineering nonsense, McGee hurt his foot on a racing simulator – and just like that, we no longer will be making fun of Pop Tart for doing the Peloton. Someone also drew a penis on the top deck where we do cinder blocks…was OT at it again?
The Thang – all exercises 5 + 5 each time Shoulder press Tri Extension Curl Merkin Jump squat Sit ups Burpees Run lap
Rachel got to 35 total reps :dizzy_face:

Enter a workout title…

Date: 2024-02-28 AO: the-maul Q: Palmolive PAX: kirby, patent_pending, teddyf3 FNGs: None COUNT: 4
WARMUP: One legged burpees (2 as 1) from 1 – 5 reps with exercises alternating, 5 Moroccan night clubs, 5 werewolves, 5 imperial squat walkers, 5 potato pickers.
THE THANG: Mosey to the fountains for a couple rounds of called exercise then a lap around The Office. 2x 50 dips, 2x 25 step ups (2 as 1), 2x 15 CDDs.
Go to St. Matt’s rock pile and find a lifting rock for 10x goblet squats, 10x thrusters, 5x rockees (blockee with a rock), 5x head, shoulders, knees, and toes, and some extra curls during mumblechatter.
MARY: Back to launch for 10x H2H, 10x WW1s, 10x pretzel crunch (2 as 1)
ANNOUNCEMENTS: Sign up for Madison’s daughter’s charity walk/run
COT: Kirby took us out reminding everyone that there are people that suffer aloud and in silence, and both need support

Music didn’t suck.

Date: 2024-02-28 AO: backblasts Q: The Worm PAX: Wabbit, ickey_shuffle, Soul Glo, Uncle Leo, MARTA, 0 FNGs: 1 0 COUNT: 6 WU: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
THE THANG: Squat: 3×10: Sumo Press: See-saw Press: 4×10 Merkin @ max: 2 sets. Diamond. Wide Hinge – 4 sets: Heavy Swings x 10, Sumo x 10, SH Alt Swings x 10
Pull: Renegade Rows x 10, Bent Over Row x 10.
Arms – 4 sets: tricep extension x10, Mike-Check curls 5x5x5.
Complex – 3 sets. Voodoo complex
MARY: LBC – Glute Bridge
ANNOUNCEMENTS: Blood Drive COT: anvil joined. Run Stopper take out.

Everyone hates my music and this workout

Date: 2024-02-28 AO: sacs Q: Cheese Curd PAX: Focker, Starch, Emoji, wildturkey, lex_luthor, geraldo FNGs: None COUNT: 7
WARMUP: Lap around the lot- ruck and sand bag lap
THE THANG: 3 WOD Ruck Off Complete 1 of each, then 2, 3 etc for 12 mins – curl – Press – High pull – Squat
Ruck On Whatever number you got to above, with with that many reps and work your way down to 1
Example, I got to 10, so 10 of the following, then 9, 8 etc -Burpees -4 count Mtn climbers
ruck and sand bag lap
Back to Basic AMRAP- ruck on – 10 overhead presses – 20 swings – 30 big boy sit ups – 40 squats
After each round ruck and sand bag lap
MARY: did plenty ANNOUNCEMENTS: blood drive COT: plenty of complaint about the music selection, but we settled on White Strips radio – this is not a popular workout – I didn’t feel like walking, throwing our dragging my ruck, so this felt right – Congratulations to Lex for always doing something dumb and finishing his marathon…way to check that box – Speaking of Lex… he has the Q next week – Great to see the new young guy Starch out at so many sites. – Geraldo has become a runner…look out – Wild Turkey is looking for one more weighted workout this week – Emoji return home after being KB curious, welcome back – Focker is probably on a cleaning job since he brought the work van

Wall SIT OR Face Penalty

Date: 2024-02-27 AO: bagpipe Q: Rousey PAX: Starch, kirby, wildturkey, war_eagle, Steve Freeman (Chapel Hill Pax) FNGs: None COUNT: 6
WARMUP:
Circled up- Side Shuffles ( Left To Right then Right to left ) with Sprawls for 1 minute . Side Straddle Hop Windmills Speed Skaters Superman’s Plank – Right hand Left Ankle Touch , followed up with Merkin. (Alternate Hands) Suite case Crunch Right Left Forward Lunge – Worlds Greatest Stretch.
THE THANG: 25lb weight plates 60 lb Sandbags
Tabata work out : 40 seconds each set, 10 seconds rest.
3 sets in each round for a total of 3 rounds.
Whiteboard Beatdown: Savage in Training Round 1: 3x SB Squat Thrusters 3x Sb Plank drags (Right to left) with Merkin 3x SB Lunges
Round 2 :
3x SB Flutters 3x SB Overhead Press 3x SB Squat Thrusters
Round 3: Repeat 1 and 2 rounds ( Ran out of time)
Modify – 25lb Weight plates instead of Sand Bags.
Ran around Loch Ness Lake Lake 3 times, with Sandbag, after each round of a Tabata Workout . Sand bag on your lap. If fail, Sand Bag Burpee Squat jump.. Round 3 :
Then finish each round with Sand Bag Drag up the Hill.
kirby set the tone early by making us laugh during warm ups and beatdown. The mumble Chatter continued as we continued to push thru each round with painful wall sits. Great vibes all around. So happy u came out buddy. We leaned on each other to stay motivated and complete each set / round without facing burpee penalty for not completing the wall sit timer . Big Props to kirby for staying back with the Chapel hill pax and staying on course with the White board workout . wildturkey: This man has no quit in him. The more brutal the work, the more fun he has. You can see it in his face. wildturkey resiliency is second to none. Puro Salvaje :japanese_ogre:! Starch progress has been Amazing. He is a grinder . He caught a second wind and pushed thru the 2 min wall sit like it was nothing.. He’s got my vote for SOB Rookie of the year!
If you ever need to know anything about having a well balanced skin care routine, make sure u hit up war_eagle. I harder the beating the stronger war_eagle got. :muscle:. Happy to have Chapel hill Pax , Steve Freeman, work out with us this morning . I hope to see you again buddy .
ANNOUNCEMENTS: COT: March 9 : Madison Daughter Courage Race March 8 : Blood Drive April 20 : Waxhaw Trail race :dash: PuFF Puff pass while you run

chapter 5 – Grieve and live

Date: 2024-02-27 AO: 3rdf-timekeeper Q: frasier PAX: frasier, citgo, bratwurst FNGs: None COUNT: 3 Frasier talked us through how to hold the tension between grief and joy.
Citgo sighting in the Gloom!
Need a Q for next week – Chapter 6: Hold the Healers.

Most T-claps

Mumblechatter

Sorry. No data so far.

Twitter