High mileage swift!

High mileage swift!

Date: 2024-01-30 AO: swift Q: Wolverine PAX: frasier, Chopper, Gump, hairball, Wolverine, midriff, kirby, soft_pretzel, flipper, bratwurst, Fletch, Saigon Sam FNGs: None COUNT: 12 Mosey about a mile to launch point for some dynamic stretching.   Timed 7 min threshold run, 2 min recovery Rinse and repeat 4x Recovery run about 1 mi back to COT Eleanor took us out

FT – BC

Date: 2024-01-30 AO: fast-twitch Q: retread PAX: Alf, Benny, jrr_tolkien, Runstopper, fleetwood, retread FNGs: None COUNT: 6 WARMUP: 1 mile warmup to intersection of Beckmore and 51. THE THANG: Starting at the intersection of Beverly Crest and Beckmore, go right until you reach 51, 10 merkins. Return to the middle, 10 squats, go left until you hit Providence, 10 merkins. Repeat until 0600 where we regrouped and returned to launch. Strong efforts by all Pax this morning. This workout never fails to deliver a direct kick to the cajones. COT: Fleetwood closed us out in prayer.

Not a lot of running …..

Date: 2024-01-29 AO: firestarter Q: Franky PAX: Rousey, Point Break, Watergate, Deadbolt, Odd Job FNGs: None COUNT: 6 WARMUP: short run to the parking lot. 20 SSH, 20 merkins, plank, dynamic stretching THE THANG: 11s American hammers, run around the fountain, flutter kicks. Mosey to the tunnel for 50 arm raises. Then off to the yoga studio. 10 windmills, run up the stairs, 10 lounges at the other side. Repeat 5 times. Side shuffle run to the parking lot by target. Supermen, plank, more running and a few sprints at the end MARY: no time for that. ANNOUNCEMENTS: I forgot. COT: short and sweet. I had to go.

You must not come to Basecamp?

Date: 2024-01-29 AO: base-camp Q: Orange Whip PAX: hopper, Smash, O Tannenbaum, Floor Slapper, thunder_road, Snuka, Focker, Orange Whip, Limey FNGs: None COUNT: 10 (Very sorry, missed ONE PAX, please remind me so I can update)
Mr Magoo and I did some site Q trading a while back so I was on the schedule for a very rare Base Camp visit.
I arrived to hear Floor Slapper (yes the Q arrived after FS, which was the shocker of the morning) was talking about leaving the house while his wife was making all sorts of weird noises and his vacuum cleaner was running. OT commented that at least the house will be clean when you get home.  
Proper disclaimer which Mermaid would have been proud of and we were off…
The Thang Ran down Strawberry, circle up with stuff Ran back up and did Sister MCs and Merkins at each speed hump and road respectively.
Track – did man makers, sit ups and Superman’s 5x while running track + hot lap
Burpee ladder – 5, 10, 15 with situps in between
Partner cumulative sets
5 min ABstacles
Stop
Limey mentioned at the onset that this was “moderate Monday” and I asked if that was the same as Take it Easy Tuesday, Wind down Wednesday, Half-Ass Thursday or Fun-Friday?
At some point we have to have a hard day – and on that note you all are invited to WAMRAP on Wednesday which will wake you up…
I wanted to lead a proper Metro style workout today and I felt we more or less did. Focker said that I must not ever go to Basecamp when I called a regular exercise 🤷‍♂️
Lots of mumble chatter about Terminator 2, OHIO state transfer portal, NFL playoffs, my squeaky shoe and more.
YHC took us out. Prayers for all of us carrying the weight of many things as men…lean on God and the men of F3 and keep an eye out for those who may be struggling

Finding Hills

Date: 2024-01-29 AO: run Q: frasier PAX: bunker, Chopper, Dosey Doe, fleetwood, jrr_tolkien, Polly, retread, wingman FNGs: None COUNT: 9 WARMUP: THE THANG: New ground again with no drops. 5.2 miles and a little more for some people. MARY: ANNOUNCEMENTS: Polly has next week. COT:

Wiping away the tears

Date: 2024-01-29 AO: chubby-hubby Q: Cheese Curd PAX: Broken Arrow, Full House, grasshopper FNGs: None COUNT: 4 WARMUP: nope THE THANG: run about 2.25 miles out and back MARY: nope ANNOUNCEMENTS: nope COT: Kind of a quiet run. Grasshopper still fresh off the second half ass kicking his Lions received yesterday. He got after it early 5:10 and ended after us with some hill repeats. As for Full House, Broken Arrow, Oona dog and YHC. We stuck to the plan at a healthy pace and got done on time.

TGI….Monday???

Date: 2024-01-29 AO: swole Q: flipper PAX: The Worm, Uncle Leo, Emoji, flipper FNGs: None COUNT: 4 WARMUP: SSH, Around the World, SLDLs, Windmill, LSS, Flails THE THANG: The spreadsheet called for increased weight, but reduced weight. ThePAX accepted the call and we completed Fibonacci supersets of pull-ups and Goblets, then swings and merkins. Emoji accepted the challenge offered to take on YHCs 24 and handled every rep with his usual dauntless cheer. TheWorm fought down the urge for involuntary regurgitation from a new preworkout, and Leo was his usual dryly witty self. After some suitcase carries we proceeded to…
MARY: Boat Canoe, flute bridge, Superman, elbow plank.
ANNOUNCEMENTS: savage race CSAUP in June COT: YHC took us out

A Measured, Reloaded Burn

Date: 2024-01-27 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, Emoji, mighty_mite, ickey_shuffle, Mountain Momma FNGs: None COUNT: 8 Like the oddly-comforting and unsettling sensation caused by the warmth of a subway station in winter (subway funk, if you will), the muggy air greeted the pax this morning for a reloaded beatdown. While YHC’s newly implemented cadence seemed to be welcomed, the admittedly disjointed playlist did not seem as well received. It would appear 1991 jams > 1997, at least for this crew. Mumblechatter made the rounds from rubgy to smoked meats to football coaches, but strangely kept coming back to food. Talk of the new Little Mama’s kitchen on Rea Rd. had YHC thinking of lasagna between sets. Overall it was a good ‘deload’ week as we gear back up for a push over the upcoming final weeks of the hypertrophy program…rumor has it Voodoo will be bringing out the big boy bells next week. Let’s get into this week’s recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), 5x slingshots (e/w) THE THANG: 1) Fib. A – Double clean & press 3x/5x/8x (3 sets) 2) Fib. B – Double front squats & double bent-over row 3x/5x/8x (3 sets) 3) Carries – Suitcase (alternate e/s) 20 paces / 30 paces / 50 paces (2 sets) – Waiter (alternate e/s) 20 paces / 30 paces / 50 paces (2 sets) 4) EMOM (6 mins) – Minute A: Merkins (10x) – Minute B: SLDL (6x e/s) MARY: – “Demon”-crushers (10x) – Anchored leg raise (10x) – Glutebridge (30 sec.) – …and then fun and games led by O.T. as the men of the Rock joined us for COT ANNOUNCEMENTS: – Next Blood drive is March 8th! – The recently-opened New York Old School Bagel on Pineville-Matthews is probably the closest thing to a N.Y. bagel YHC has had since living in Charlotte…fight me – Spackles’ post this week about Proverbs 27:17 got YHC thinking and going down an interesting rabbit hole. This verse especially resonates with us (I mean, it’s been plastered on our Area 51 t-shirts, right?) given the symbiotic imagery and brotherhood it implicitly evokes. However, Spackles made a good point – why would King Solomon (presumably) write a verse centered on accountability? One thread YHC stumbled on suggests, perhaps, we’ve been viewing this verse through a more modern lens, when in fact it could be read through a negative connotation that may have been more applicable at the time (www.jstor.org/stable/10.15699/jbl.1344.2016.2997#:~:text=Proverbs%2027%3A17%2C%20%E2%80%9CIron,%E2%80%9D%20(27%3A6).). In other words, sharpening iron actually makes it a better device for wrong-doing (e.g., a sharp tongue). YHC never really thought about it this way, but it’s a powerful image. To be clear, it is important to focus on the positive, but negative spirals can be equally, if not more, powerful – think of the gambler going on tilt. How important is it then that we, the men of F3, be that light in the gloom? We can be that example in the community to help others avoid going down the dark path. Maybe a good meditation for this week… COT: O.T. took out the collective crews

M&M (merkins and miles)

Date: 2024-01-27 AO: the-rock Q: O Tannenbaum PAX: ChickenWing, Floor Slapper, Water Works, geraldo, Cottonmouth, ductwork, Focker, rachel, @mulch FNGs: None COUNT: 10 WARMUP: yes it was THE THANG: 1mile warm up with 100 merkins. Glorious: 10 at a time high quality! Then SSH,Hillbillies, PP, Sharon Towers, plank, lunge walk with jump squats x 2. 5 laps of WWII sit ups x 10, run to cones for Left Rom deadlifts, run to end of big lot for 1 burpee, around to next set of cones for Right Rom Deadlifts, then to base for repeat-total of 5 laps with increasing burpees (someone did 6). Move to tables for box jumps-dips-wwII X 2.  And wall sits with 50 air press X 2.?Finish with parking lot lunge walk-jump squat-burpee combo  and connect with Kettlebellers💪 MARY: Rosalita, Dolly, LBC, toe tap crunch, WWII, FM, scissor. ANNOUNCEMENTS: COT: Nice spring like morning-no rain us. Prayers for all-lots of thanks and lots of needs! Great way to start your Saturday#bebetter_@hoover_@geraldo

Weed and blueberry aromas, related, possibly

Date: 2024-01-27 AO: chicken-run Q: HazMat , Kielbasa PAX: bunker, das_boot, midriff, jrr_tolkien, Franky, soft_pretzel, wingman, Sherpa, Paper Jam, bratwurst, Chopper, Danger Field, Damascus, Odd Job FNGs: None COUNT: 16 WARMUP: 0415 craziness THE THANG: 11 mile route of hill MARY: ANNOUNCEMENTS: ExLAx next week I’ll be there but will post route CR anyway COT: coffee and blueberry muffins?!