June 2023 – Page 3 – F3 South Charlotte

JelloMetrics makes a small pyramid

DATE: 2023-06-02 AO: _Area-51 Q: jello PAX: sledge, wildturkey, slim_fast, Spammer, lois, retread, kilowatt, Pele FNGs: None COUNT: 9 WARMUP: To Windbluff and some dynamo stretching THE THANG: 2 sets of 1,2,3,2,1 pyramid with half the amount of time recovery MARY: There’s something about Mary ANNOUNCEMENTS: blood rice coming up COT: Prayers for Retread co-worker and sons grandmother

old skool

DATE: 2023-06-01 AO: Bagpipe Q: kirby PAX: Olaf, Carny, wildturkey, Lawfawnduh, Chopper, war_eagle, ToeJam, Spitball, Gruden, Cooter2, Eleanor, Rousey, sledge FNGs: None COUNT: 13
WARMUP: Go to the old Vine the OG location THE THANG: Choos your own adventure. Old school lochnes beatdown for all levels. Next time show up for details. Message of the workout included keep the pax together but let them modify to their capacity. Leave no man behind but donnot Leave them where you found them.
MARY: in the workout ANNOUNCEMENTS: Blooddrive Eleanor is the new CO Q for Bagpipe! COT: Eleanor took us out.

Trivia Day

DATE: 2023-06-01 AO: Shield Q: Cooter2 PAX: Pilgrim, ToeJam, Spitball, Rousey, Carny, Bombay FNGs: None COUNT: 7 WARMUP: -mosey to Quail Middle for: SSH LSS Arm circles Potato Pickers (w/ the clap) Merkins World’s Greatest Stretch
-mosey to rock pile to select the perfect running rock. Trivia #1: Q: how many days are there in June? A: 30. Remember that number bc it will be important later.
THE THANG: -run with running rock to the track for the main event. Q told pax to run with rock to first turn where they will receive a trivia question. Answer correctly = 30 (corresponding to the correct number of days in June) plank jacks with the rock. Answer incorrectly = 30 jump squats with the rock. For round 2 a correct answer yielded 30 rock LBCs while an incorrect answer warranted 30 rock cross cross jumps.
Round 1:
Q1: what happened on 6/4/44? A: D Day. ✅ = 30 rock plank jacks and run to next turn. Q2: In what country did D Day happen? A: France. ✅ = 30 rock plank jacks and run to next turn. Q3: How many beaches were involved in D Day? A: 5. Extra credit: Can you name them? A: Utah, Omaha, Gold, Juno and Sword. ❌ = 30 rock jump squats. On to next turn for final question of round 1. Q4: who was the president on D Day? A: FDR. ✅ = 30 rock plank jacks and on to Round 2:
Round 2: Q1: What happens each year on 6/21? A: Summer Solstice. ✅ = 30 rock LBCs. On to next turn. Q2: What is the Summer Solstice? A: longest daylight of the year for the northern hemisphere. Also the start of summer. This happens bc the earth is tilted at the most direct angle toward the sun. ✅ = 30 rock LBCs. Next turn. Q3: What sporting event takes place in different locations annually in mid June? A: The US Open Golf Tournament. ❌= 30 rock cross cross jumps. On to final turn. Q4: Where is the US Open held this year? A: Los Angeles Country Club. ✅ = 30 rock LBCs. Back to the rock pile to switch out running rocks for lifting rocks.
10 rock squats and run to school building and back. 10 rock curls and run to bldg and back. 10 rock presses, run to building and back. Do all 3 of the previous exercises and run to building.
Bear crawl ladder on the sidewalk. 10 was too many. 8 would have been better.
Alternating AYG/Mosey at every other light pole back to launch for 45 second plank and time’s up.
ANNOUNCEMENTS: – blood drive – prayers for Cooter’s MIL and Toejam’s recent dizzy spells. – Carny reminded us how important communication is with our Ms.
It was my pleasure to lead. Everyone worked hard and got stronger. Thanks for playing along.
Cooter2

Sweaty bags and moist bells

DATE: 2023-05-31 AO: Meaad Q: voodoo PAX: flipper, MARTA, Unplugged, The Worm, ickey_shuffle, voodoo FNGs: None COUNT: 6 Warm-up: SSH, swings, IW, swings, prying squats, swings
The Thang: Workout 2 of Week 6 of Flipper’s Bags & Bells program
Kettlebells: Single leg deadlift – 3 sets of 10 per leg Bottoms up press – 3 sets of 10 each side Staggered swing – 3 sets of 10 per leg
Sandbags: 15:00 AMRAP of the following with partners switching every set:
Weighted side lunge – 3 sets of 6 per leg One-legged lift – 3 sets of 8 per leg Balanced turn – 5 sets of 5 each direction (counter-rotational)
Finisher: Balance Complex (15 staggered swing R, 15 lawn mower R, 15 staggered merkins, repeato on L, then perform again with 10 and 5 reps) – most pax completed the sets of 15 and 10 reps before we ran out of time
MARY: No time
ANNOUNCEMENTS: Blood drive on 6/23 at Wesley United Methodist (across Rea from Old Providence Elementary, site of Hydra). Sign up on Slack or get with Count Dracula (MARTA) for details.
COT: We circled up with the Anvil pax under Puddin’ Pop’s direction and the cloud of whatever was emitted by Limey during Mary. Thanks to Hops for the takeout.
MOLESKINE: This slackblast is tardy, just like the Q yesterday. #twowheels #052959
The pax seem to be enjoying the variety of implements and movements in Flipper’s program, but after 8 weeks of Joe Daniel’s “Skittles” spreadsheets, they’re definitely looking for more colors to spice things up. Maybe next week.
Despite the cool temps, everyone was pretty moist when this was over. This summer should be fun.
Thanks to the pax for coming out and following my lead and thanks to the pax that have agreed to step up and lead over the next few weeks while various people are on vacation or otherwise indisposed.

Ultimatum Challenge

DATE: 2023-06-01 AO: Nightmare-On-Elm Q: mighty_mite PAX: wingman, wildturkey, sledge, Eleanor, Hippie FNGs: None COUNT: 6
WARMUP: Mosey to wendys lot. quick disclaimer, IWs, Windmills, arm circles THE THANG: Goal was to complete Day 1 of Ultimatum Challenge Opted for 150 lunges ea and 200 dips 1st half of each completed at front fountain 6 foot inch worm(teams of 2 burpee at each parking line while other pax runs to end and back) finish lunges and dips at wall near fire birds mosey to launch Jack Webb up to 10
MARY: pax led for last 5 ANNOUNCEMENTS: Blood Drive June 22 COT:

Crowd Pleaser- Bookend Miles

DATE: 2023-06-01 AO: Hydra Q: Cheese Curd PAX: Emoji, marge, oneeye, Queen, MARTA, Cheese Curd, high_tide, jet_fuel, Slingshot, spackles, thunder_road, Brandy, Fog Horn, Black Flag, Limey, Daffer, Rivet, Boot Legger,, Boll Weevils FNGs: 1 Boll Weevils COUNT: 21 WARMUP: HT Mile and some basic: SSH, IW, potato picker, runner stretch with a side of Merkins
THE THANG: Jog to Church Grab a rock: Round 1×20 Bi, Tri, squats, press and bent over row Partner lap: P1 rock over head or carry at chest/ P2 3 burpees and run to swap with P1 around church
Round 2 same as above x 15 Shoulder rock and speed up the run (actually got slower)
Round 3 same as above x10 no lap around church
Jog to buddy benches: 20 dip/ 20 derkins / 20 inclines
HT mile repeat
Mary to finish and DONE
MARY: throughout: Box cutters, flutters, LBC, J- Lo’s- Big Boy Sit-ups
ANNOUNCEMENTS: Blood Drive- sign up
COT:nothing mentioned – Thanks for the opportunity to lead – Thanks for doing the HT Mile (hard on body and mind) – sorry for missing a few pax – more men off slack vs on, encourage the Pax to get on the app to stay connected to our community -welcome Bill Weevils, saved you from Bed Pan- well done HT on this one

Just a T-shirt, nothing fancy

DATE: 2023-06-01 AO: -Devils-Turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, retread, Chopper, Dosey Doe, Polly, frasier, thin_mint, hairball, turkey_leg FNGs: None COUNT: 10 EZ T-shirt run by YHC, Retread, Chopper, TL and Hairball… vampires did fast things and kotters to ThinMint who has been absent in the gloom for quite some time

Keys and Stones

DATE: 2023-06-01 AO: Peak-51 Q: slim_fast PAX: Pele, Spammer, Full House, ChickenWing, lois, slim_fast, Eric Mularski (Keystone) FNGs: 1 Eric Mularski (Keystone) COUNT: 7 Ran to parking lot behind Matthews Urgent Care where we tagged all of the parking spaces, ran lines and held stones. FNG Eric Mularski joined us and was strong! We helped him manage his keys while managing stones… hence his nickname Keystone… plus he is from PA… it was meant to be!!
Full House and Chicken Wing joined us since Sparta took an unannounced vacation day.
Everyone was intimate with their stones, and no keys were lost or harmed in the making of this workout!

Monthly Archive June 2023