“Respect”
Date: 2024-07-31 AO: _sob Q: teddyf3 PAX: wingman, Odd Job, bratwurst, patent_pending, midriff, Big Tuna, Chipotle, longdistance FNGs: None COUNT: 9
WARMUP: Short mosey to Jersey Mikes – SSH X12, IW X12, Windmill X10, Merkin X10, Squat X10 THE THANG: Short mosey to behind HT – at 4 speed bumps do 7 merkins each. Wait for the six and do some Mary – LBC’s X 15, Freddy Mercury X15 – Mosey to church rock pile – 15 curls, 15 shoulder press, 15 tricep extensions, 15 squats. Put down the rocks and all you got up Ballantyne Commons to corner of Elm for some Mary. Short mosey to brick wall next to church sidewalk for some markins X 10. Short mosey back to rock pile – repeat 2 more times. Mosey back to behind HT – 5 merkins at each of the 6 speed bumps. Mosey to COT. MARY: Lots ANNOUNCEMENTS: COT: Great seeing @LongDistance today from Atlanta. It’s been 6 years since he was in the SOB gloom and looking slim. Respect to him!
WARMUP: Short mosey to Jersey Mikes – SSH X12, IW X12, Windmill X10, Merkin X10, Squat X10 THE THANG: Short mosey to behind HT – at 4 speed bumps do 7 merkins each. Wait for the six and do some Mary – LBC’s X 15, Freddy Mercury X15 – Mosey to church rock pile – 15 curls, 15 shoulder press, 15 tricep extensions, 15 squats. Put down the rocks and all you got up Ballantyne Commons to corner of Elm for some Mary. Short mosey to brick wall next to church sidewalk for some markins X 10. Short mosey back to rock pile – repeat 2 more times. Mosey back to behind HT – 5 merkins at each of the 6 speed bumps. Mosey to COT. MARY: Lots ANNOUNCEMENTS: COT: Great seeing @LongDistance today from Atlanta. It’s been 6 years since he was in the SOB gloom and looking slim. Respect to him!
Keeping it Moving
Date: 2024-07-29 AO: swole Q: flipper PAX: The Worm, Emoji, Soul Glo, Uncle Leo, flipper FNGs: None COUNT: 5 Forgetting to post for 3 days means the weinke is poorly remembered, please accept this approximated recap of the events which unfolded at Swole
WARMUP: the usual things and swings THE THANG: variations on the voodoo complex, 10-30 swings in increments of 5. SLDLs. Goblet Squat to Goblet press sets MARY: some of that ANNOUNCEMENTS: n/a COT: YHC took us out
WARMUP: the usual things and swings THE THANG: variations on the voodoo complex, 10-30 swings in increments of 5. SLDLs. Goblet Squat to Goblet press sets MARY: some of that ANNOUNCEMENTS: n/a COT: YHC took us out
3 WODs of goodness
Date: 2024-07-31 AO: sacs Q: Cheese Curd PAX: geraldo FNGs: None COUNT: 2
WARMUP: 1 ruck lap around the track
THE THANG: WOD 1: 1 min of each x 3 rounds/ ruck only -Mtn climber -Good Morning -Merkin
1 bus lap
WOD 2: Round 1 10 step-ups left leg w/ruck 5 – Bear complex’s (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) w / sandbag 10 step-ups right leg w/ruck
3 total rounds
1 bus lap
WOD 3: 1 min, 3 exercises x3 rounds -ruck swing -ruck lunge -big boy situp
1 big bus lap loop
Done
MARY: just big boys ANNOUNCEMENTS:nothing COT: short and sweet. Geraldo took us out. Best of luck geraldo on the interview results from yesterday. Have a good day
WARMUP: 1 ruck lap around the track
THE THANG: WOD 1: 1 min of each x 3 rounds/ ruck only -Mtn climber -Good Morning -Merkin
1 bus lap
WOD 2: Round 1 10 step-ups left leg w/ruck 5 – Bear complex’s (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) w / sandbag 10 step-ups right leg w/ruck
3 total rounds
1 bus lap
WOD 3: 1 min, 3 exercises x3 rounds -ruck swing -ruck lunge -big boy situp
1 big bus lap loop
Done
MARY: just big boys ANNOUNCEMENTS:nothing COT: short and sweet. Geraldo took us out. Best of luck geraldo on the interview results from yesterday. Have a good day
Hawkeye’s 4 Corners Beat Down
Date: 2024-07-30 AO: bagpipe Q: Hawkeye PAX: Rudy, Starch, war_eagle, kirby, Snuka; Scooter FNGs: None COUNT: 6
WARMUP: SSH, IW, Hillbillies, Mountain Climbers, Side angle stretch THE THANG: Lunge Suicides with Jump Lunges at each station. Then the brutal 4 Corners – 5 Burpees every middle, 30 Plank Jax, 25 LBCs, 15 Jump Lunges, 10 Shoulder Tap Merkins, then again in reverse order. Indian Run back to launch with last man drop for 5 Merkins. MARY: PAX choice ANNOUNCEMENTS: COT: Met up with our runner brothers and group pic.
WARMUP: SSH, IW, Hillbillies, Mountain Climbers, Side angle stretch THE THANG: Lunge Suicides with Jump Lunges at each station. Then the brutal 4 Corners – 5 Burpees every middle, 30 Plank Jax, 25 LBCs, 15 Jump Lunges, 10 Shoulder Tap Merkins, then again in reverse order. Indian Run back to launch with last man drop for 5 Merkins. MARY: PAX choice ANNOUNCEMENTS: COT: Met up with our runner brothers and group pic.
Finally Done!
Date: 2024-07-30 AO: swift Q: Gold Digger PAX: bratwurst, fleetwood, fire_hazard, midriff, purell, soft_pretzel, tagalong, Wolverine, Brisket, Mistake FNGs: None COUNT: 11
WARMUP: Lap of the course, for clarity, plus dynamic stretching THE THANG: 3x8min on/4min off MARY: A little late COT: Keep Fleetwood’s father in your prayers
Thanks for letting me lead in July, always a pleasure!
WARMUP: Lap of the course, for clarity, plus dynamic stretching THE THANG: 3x8min on/4min off MARY: A little late COT: Keep Fleetwood’s father in your prayers
Thanks for letting me lead in July, always a pleasure!
Random Olympic sports
Date: 2024-07-29 AO: firestarter Q: lex_luthor PAX: Rudy, Franky, Point Break FNGs: None COUNT: 4
WARMUP: Ran to HT and did SSH and Rudy found us just in time for the workout THE THANG: One of my favorites Glute bridge to sit-up Merkins to Mtn Climbers Lunges to Squats Followed by a loop Did this 3 times with reps defending 21 – 15 and 9 Proceeded to 20 Kirby squats and 20 Dips followed by backwards running Last exercise was 15 Aussie Pull-ups and 15 Cosac squats
MARY: 4 exercises before time was up ANNOUNCEMENTS: COT:
WARMUP: Ran to HT and did SSH and Rudy found us just in time for the workout THE THANG: One of my favorites Glute bridge to sit-up Merkins to Mtn Climbers Lunges to Squats Followed by a loop Did this 3 times with reps defending 21 – 15 and 9 Proceeded to 20 Kirby squats and 20 Dips followed by backwards running Last exercise was 15 Aussie Pull-ups and 15 Cosac squats
MARY: 4 exercises before time was up ANNOUNCEMENTS: COT:
pj clockwise
Date: 2024-07-29 AO: blakovery Q: bunker PAX: bunker, Polly, Kielbasa, wingman, kirby FNGs: None COUNT: 5 No Rain. Humid Polly/Bunker/Kirby for some type of pre-run all solo i think.
Moderate-Movie quotes-2.4 miles-No Rain
Date: 2024-07-29 AO: base-camp Q: O’Tannenbaum PAX: Abba, thunder_road, geraldo, Mr. Magoo, hopper, gummy, ductwork, @limey, @dorothy, @lager, @huggy bear, @jet fuel, @stalker FNGs: None COUNT: 14
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
Chick-lympics
Date: 2024-07-27 AO: chicken-run Q: midriff PAX: soft_pretzel, Rob Rosenthal – Drive By, Doublemint, HazMat FNGs: None COUNT: 5 We flew the coop to Cuthbertson High School to mix trail running and Brolympics. Ran the 1-mile event and the 5-mile route and 3-mile route from Waxhaw Trail Fest. Lots of mud on the trails made for many slips and some near falls.
Prayers to Doublemint whose wife is due today with their first child!
Prayers to Doublemint whose wife is due today with their first child!