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12 Days of RampMas

Date: 2023-12-12 AO: _sob Q: Cheese Curd PAX: wildturkey, Eleanor, Spitball, Rousey, Hawkeye FNGs: None COUNT: 5 WARMUP: run to the bottom of the parking deck THE THANG: 12 days of Xmas workout Run up 1 full level, perform the day(s) exercises and run to the next level.   1. Backward run- the ramp 2. Hand release Merkins 3. Deep prison squats 4. DiveBomb merkin 5. Big boy sit-up 6. Diamond merkin 7.  Monkey humpers 8.  Carolina Dry Dock 9. Box cutters 10. Jump squats 11.  Burpees 12. V-ups
1 min of plank, run the remaining ramps down and head home.  1 min late
MARY: we did some of that ANNOUNCEMENTS: Xmas party, Deck the halls and Metro ski trip COT: Thanks for Wild Turkey for taking us out and shedding his snow suit. No thanks to Rousey for doubting our ability to complete this and for your lack of counting. Thanks to Eleanor for making the workout on day 4. Thanks for Hawkeye for just pushing through and finally thanks to spitball for making it look easy and keeping me on the schedule.
Well done men!

Get skunked

Date: 2023-12-12 AO: skunk-works Q: Mountain Momma PAX: Smokey, Header, stonecold FNGs: None COUNT: 4 WARMUP: the usual – side straddle hops, imperial walkers and Sharon towers followed by a warm up lap THE THANG: we got through 4 rounds of this: do 8-10 reps of each of the following: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Lots of food talk in the mumble chatter, starting with Headers trip to the Daniel Boone Inn last weekend to celebrate his son’s engagement. The conversation graduated to discussion of Little Tommy butchering chickens and grandma’s offal loaf made from a pig’s head. There was a debate about livermush v scrapple and the Shelby livermush festival got mentioned. Smokey brought it down for a landing with the Applewood Smokehouse in Pigeon Forge. MARY: Time for some Vups and a little stretching ANNOUNCEMENTS: The Stonecold Skunkmas will be next week, looking for a convergence for the 26th, Orange Whips Christmas party is the 17th COT: Prayers of thanksgiving and love, healing for my knee that flared up during the workout

Look, it’s Frehley’s Comet!

Date: 2023-12-11 AO: swole Q: frehleys_comet PAX: Uncle Leo, frehleys_comet, The Worm, wildturkey, flipper FNGs: None COUNT: 5 WARMUP: SSH, Swings, Merkins, IW THE THANG: Deconstructed Voodoo Complex 8, 6, 4, 2 reps, LawnMower and KB Merkin Pull-Throughs, Heavy Carries, Assorted Squats
MARY: elbow plank, Flute Bridge, hollow body hold
It was great to have Frehley’s back out there with us, and enjoyed that his Q brought WT back into the fold, even if just for one morning. There was a good amount of banter, but TWSS did not make an appearance. Knowing FC wouldn’t have a speaker, YHC came with the tunes and the Q appreciated Pandora’s take on 80s rock and roll, but questioned her choice from John Cougar’s library.
ANNOUNCEMENTS: Deck the Halls this Friday Holiday Party 12/17
COT: FC took us out

Blakeovery

Date: 2023-12-11 AO: run Q: frasier PAX: Kielbasa, jrr_tolkien, tuck, hairball, bratwurst, Hippie, Polly, Dosey Doe, Odd Job, wingman, Icarus FNGs: 1 Icarus COUNT: 12 WARMUP: THE THANG: we were in search of lights today. All in all the total count was 24 1/2. Numbers continued to rise so please keep encouraging everyone to come out. It’s 5 miles with a no drop. MARY: ANNOUNCEMENTS: don’t forget to come to deck the halls on Friday. There’s plenty of information out there. One more Monday before the new year. We will spend next Monday once again, searching for Christmas lights. COT:

No one begs for legs and lots of squats

Date: 2023-12-09 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, Wabbit, Mountain Momma, tigerrag, stonecold, Bananas, spackles, good_hands FNGs: None COUNT: 10 Strong showing this morning at Olympus where the 10 pax were greeted by cooler weather and a wide-ranging weinke, but plenty of squats as prescribed. Mumblechatter covered fantasy football glory and gripes (unsurprisingly Voodoo’s team is in the lead in his league, while YHC’s and MARTA’s prospects are looking more grim), weekend plans, and ambiguous reactions to the somewhat gloomy playlist. Nevertheless, good pump and great to see some of the OG South Charlotte pax join us as well. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x slingshots (e/w) THE THANG: 1) Complex A (4 sets) – Lawnmowers (5x e/s) – Transformer squats (5x e/s) – Snatches (5x e/s) 2) Pelosi Ladder 3) Complex B (6 sets) – Deadlift to upright row to goblet squat to overhead press (5x) 4) Swing/Press EMOM (10 min) – Minute A: 15x heavy swings – Minute B: Clean and 4x presses (e/s) 5) Merkin/Row Inverse Ladder (-/+ 2x each exercise) (5 sets) – Start: 10x merkins / 2x renegade rows – Finish: 2x merkins / 10x renegade rows 6) Voodoo Carries (3 rounds; single bell) – Round 1: Suitcase down, Voodoo complex (1x e/s), suitcase back – Round 2: Rack down, Voodoo complex (2x e/s), rack back – Round 3: Waiter down, Voodoo complex (3x e/s), waiter back 7) Complex C (2 sets) – SLDL (8x e/s) – 10x heavy swings MARY: – Louganis (10x) – Glute Bridge ANNOUNCEMENTS: – Holiday party coming up on Dec. 17th – See Orange Whip’s pre-blast – Prayers for the pax fighting silent battles, especially during the holidays – may God show us His mercy and let us receive His grace COT: Joined with the men of the Rock for COT and ending prayer

I made ten pounds of fudge this morning

Date: 2023-12-09 AO: stonehenge Q: fire_hazard PAX: midriff, wildturkey, ToeJam FNGs: None COUNT: 4 4 men cruised in for a sandbag preworkout…. not sure toejam had planned on that, but he played along.
we had 5 sandbags so we completed the following 5 exercises then completed a lap around the lot.
Squat dead lift curl overhead press bent over row Bags weighed from 40-60 lbs
No one else showed up so we went on our merry way.
Head toward lochness for some warmups (we were already warm but this is what we do at F3).
Do a large circuit around lochness and into the fitness trail with the following exercises. 10 pull ups – fitness trail 10 big boy dips – fitness trail 10 derkins – picnic tables 10 jump ups – first wall 10 flutters IC – second wall 10 burpees – side walk convergence do 5 rounds.
This left us with 15 minutes, so we headed to the bull ring. One lap around with 2 burpees at every speed bump.
head home and stop for 30 big boy situps along the way.
YHC judged the time wrong and we had a minute and a half left when we got back so we did as many burpees as we could for the last 90 seconds.
quick COT and then bagels.
Announcements: come to Deck the Halls.
All of the crew pushed hard today. Wildturkey seemed to really love the burpees. they are his favorite. I think this is the most I have seen our runner friend Midriff’s hands on the ground in a long time. Toejam pushed hard today and brought a light so we could see on the trail.
Great work from all. Thanks for the chance to lead.

O’er the hill we go, laughing all the way

Date: 2023-12-09 AO: chicken-run Q: bratwurst PAX: bratwurst, Kielbasa, Dosey Doe, frasier, turkey_leg, hairball, Astro (Kyle Kirchhoff), tuck, wingman, Odd Job, kirby, HazMat, Franky, Eleanor, Polly, Chopper FNGs: None COUNT: 16 WARMUP: 0530 crew for 30 minutes.
THE THANG: Down Murderhorn but up the other side. Then anti-clockwise around East Ballantyne Country Club.
ANNOUNCEMENTS: Deck the Halls THIS Friday. 0430 start, 0530 start, and 0630 🎄🎅 cookies and coffee.
COT: Prayers for Astro for his secret 🍆 surgery.

Uncharted territory- promises of miles and smiles

Date: 2023-12-08 AO: sacs Q: hoover PAX: hoover, Cheese Curd, MAD, Lafleur, Emoji, wildturkey FNGs: None COUNT: 6 WARMUP: Rucks on and start walking THE THANG: taking a beeline to the golf course, we continue to do exercises and gaining more distance MARY: yep… did some of that ANNOUNCEMENTS: Xmas party COT: Conrad’s to @Mad for many years of F3, @lafuer for getting a new ruck and the Q for coming out after a work party. Great job to @emoji for always being positive and @wildturkey for being the most consistent pax to post in the gloom.

Kevlar

Date: 2023-12-08 AO: kevlar Q: ChickenWing PAX: Horsehead, ChickenWing, Big League Chew, Orange Whip, Erin Brokavich FNGs: None COUNT: 5 fun Friday

Three times the fun

Date: 2023-12-08 AO: marvin-miles Q: Polly PAX: bunker, Kielbasa FNGs: None COUNT: 3 5 easy miles this morning in Marvin Creek. Marvin Miles tripled it attendance this week let’s hope we can grow at that pace next week!!!

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