Monthly Archive April 2023

Not even a drop…

DATE: 2023-04-30 AO: Soccer Q: Orange Whip PAX: National Treasure, jrr_tolkien, f3-simba, Christmas, Mr Brady, BobbyFischer, Rolodex, Orange Whip, Pepe, Mile High, Kellen FNGs: None COUNT: 11 6v5 and I overheard Bobby Fisher say “wow this was more fun that I thought it would be”
A couple of good games and not one drop hit my head.
Pepe and Brady saved the day by not making us play 4v5..
Rolodex wanted this morning back…juuuust a bit outside for the baller who usually is good for several goals. Don’t worry pal, somehow God game me a few ounces of your accuracy this morning and I got a few in your honor.
National Treasure almost got his famous corner header in…again
Kellen was amazing on D again…
Christmas blocked a goal with his massive badunka-donk. Someone called it his sphincter
Tolkien started talking a lot of smack to Pepe…Metro-style crap…he followed it up with an impressive goal…
We all talked Mile High crap today…he could prob beat the s#% out of all of us but it was fun for one day when he was seemingly in a good mood.
First game 7-5, second game 3-2 (as I walked off the field giving up a goal), not sure on the last game
If you missed it…you missed it, great morning!!! ⚽️ = 🎉 🤩

Kettlebell Sitta (named by MiteyMite)

DATE: 2023-04-29 AO: Olympus Q: Pelosi PAX: MARTA, voodoo, The Worm, Krzyzewski, high_tide, mighty_mite, ickey_shuffle FNGs: None COUNT: 8 Kind of a crusher today, multiple PAX riding that line of dizzy. Mix of snatches, Flipper complex and no let up. Big May ahead so taking up the tempo. Biggest hit of the day – Precious by The Pretenders. WARMUP: Body squats and flailing THE THANG: Followed some Flipper suggestion but Flipper please rename Humane to Inhumane. Added in some Snatches then Inhumane complex, 4 deep clean and press ladder then basically abused any muscle group that wasn’t toast. Farmers carry with lawnmowers, sumos with merkins (which I mispronounce) and finally free for all with Rocksters. MARY: We don’t do Mary ANNOUNCEMENTS: Snatch test of freedom 5/20. Brewruck 5/27 – go to channel to sign up. Gear purchase is open with new logo including a kb/man purse. COT: With the Rock

Father Abraham’s soccer game

DATE: 2023-04-29 AO: Davinci Q: OMNICRON PAX: Eleanor, C3P0, soft_pretzel, Kaboom, midriff FNGs: None COUNT: 6 Father Abrahams warmup with arm rotations and side straddle hops.
Mosey to polo ridge … stopping for
Merkin, mike Tyson , mountain jumper . Followed by tree hoppers . X3
Modified squat hoppers on Tom short .
Numbers passing game warmup.
Split for 3 a side 7.5 minutes each way soccer game .
Midriff lead the way back through the swamp.
Cot: Waxhaw trail fest on the 6th Midriff doing 5k May every day, watch for a spreadsheet .

Airborne at Stonehenge: Leap Towards Your Varsity Dreams!

DATE: 2023-04-29 AO: Stonehenge Q: tagalong PAX: Spitball, Carny, ToeJam, Rousey, Dooley, Rehab FNGs: None COUNT: 7 On a crisp and clear morning, 7 high-flying PAX gathered at Stonehenge for a Q by yours truly, Tagalong, with one mission in mind: to increase our vertical jumps and get one step closer to dunking like the high school varsity stars we always dreamed of becoming. With a mix of classic F3 workouts and targeted jump training, the PAX were ready to soar to new heights.
WARMUP: See attachment THE THANG: MARY: ANNOUNCEMENTS: COT: We went around the circle and shared one thing that we are thankful for / looking forward to this weekend… good stuff all around.
It was an honor to lead these high-flying PAX this morning. Thanks to everyone who came out and gave it their all! Keep pushing for those dreams, and I’ll see you in the gloom.

Delicate Flowers

DATE: 2023-04-28 AO: -Brave Q: Cheese Curd PAX: Taco_Stand, Olaf, fire_hazard, midriff FNGs: None COUNT: 5 WARMUP: Run to the shortest and closest parking deck- IW and SSH
Clearly not long enough as I was still foggy and tired
THE THANG: 1 team of 2 and 3 some.. Try it, you’ll like it
Partner 1 goes up the ramp / partner 2 and 3 goes up and down and back up the stairs- perform Partner exercise and then go back the way you came. Then do 2 exercises as a group and swap and go again x4
1) partner hand slap merkins x15/ squats x40 at the bottom 2) parter merkins x10 / 40 may humpers 3) partner squats/ merkins x10 per / 20 merkins 4) Partner sit ups x15 / dive bomb merkins x 29
Group exercises 1)Bulgarian single leg squats/ dips x 20 per 2) box cutter / boat canoe x 20 per 3) Decline merkin / Donkey kicks 20 per 4) incline merkins / step ups / 20 per
Next 4 round- 20 merkin variations at bottom run up 1 deck/ 10 monkey humpers/ back peddle down 1) Diamond 2) wide 3) standard 4) dive bomb Some did another set of standard
Scout run to the top of the deck and back down
Run up and down the stairs x2
MARY: mixed in some random sets
ANNOUNCEMENTS: WTF / KOTH
COT: thanks for the opportunity to lead -with the heavy rain, this was always plan B, we would have run a lot more outside of the deck – thanks for hanging with me on the slow start…sleepy – good push men

Reigning in the Rain

DATE: 2023-04-28 AO: Centurion Q: wildturkey PAX: snowflake, Rawhide, Point Break, Bullystick FNGs: None COUNT: 5
WARMUP: SSH IW Squats American push ups mt climbers plank jacks THE THANG: BITCH – burpees, inch worms, toe tap crunch, chippy cross and hand release mericans.
stairs vs ramps x 2 Wall work MARY: freddy mercury dolly flutter back scratcher pretzel crunch ANNOUNCEMENTS: prayers for students during exams
COT: Be nice.

Who are these people?

DATE: 2023-04-27 AO: Nightmare-On-Elm Q: wildturkey PAX: Sally, Eleanor, teddyf3, Tardi Gras, kevin odell, Hawkeye, Redworm FNGs: None COUNT: 8
WARMUP: Side-straddle hops x 15 Imperial Walkers x 10 Squats x 10 American push-ups x 10 IC Mountain climbers x 10 Plank jacks x 10 THE THANG: Cards & Dice Picked up a fitness deck w 100 exercises. Some pretty vanilla and some crazy moves Each pax rolled dice and number equals number of cards. Doubles would require a lap to start Everyone got a chance to roll and lead. Thanks to everyone for being a good sport. MARY: Sprinkled throughout ANNOUNCEMENTS: WTF COT: Eat vegetables and get a check-up

Testy Tempo

DATE: 2023-04-20 AO: Sparta Q: madison PAX: Orange Whip, Full House, O Tannenbaum, n/a FNGs: None COUNT: 5 WARMUP: 1.42 mile slow mosey to Christ Covenant pic nic shelter. 10 x Sharon Towers THE THANG: 3 mile tempo run – 1.5 mile out & back followed by 1.42 mile cool down MARY: ANNOUNCEMENTS: COT: Meet with Peak 51. Take out by Smokey

What a big hose you have

DATE: 2023-04-24 AO: Base-Camp Q: madison PAX: Grits, Mr. Magoo, spackles, thunder_road, Floor Slapper, O Tannenbaum FNGs: None COUNT: 7 WARMUP: Mosey towards the (dead) of Strawberry Ln stopping at each speed hump for SSH X 20 IC, IW X 20 IC, Sharon Towers x 10 IC and return LSS X 10 IC & Merkins X 10 IC. Head over to the Teacher’s Lot for pain stations.
THE THANG: 7 Pain Stations were strategically arranged. Each Pax starts at a station and performs listed exercise until the timer returns. Round 1: Station 1 – Fire Hose Pull (timer) – approx 40yds there & back Station 2 – Merkins Station 3 – Heels to Heaven Station 4 – Towel Row Station 5 – Jump Squat Station 6 – Carolina Tri Docks Station 7 – Slam Ball
Round 2 Same stations except replace Towel Row with 2 Handed Swings & Tri Docks with Hurpees.
Round 3 Mix and Match individual stations
Next – line up on curb & lunge walk across lot. Return to start via reverse lunge. Repeato except side lunge across & back
Mosey to wall for air presses – 2 X 50 civiillian count
MARY: LBC x 25 IC
ANNOUNCEMENTS: COT: Thanks Thunder Road

SACS – Attack of Anvil

DATE: 2023-04-26 AO: Sacs Q: wildturkey PAX: Cheese Curd, Rousey, Emoji FNGs: None COUNT: 4
WARMUP: Long walk to Davie Park with various ruck holds THE THANG: 7s on the little hill with OH press/situps 7 on lot w/ bear crawls, rows and swings Mini-murph convergence with Anvil Quick walk back to AO
MARY: Flutter press ANNOUNCEMENTS: KOTH WTF
COT: Prayers for Emoji’s mom and stay in shape!