It is only going to get colder
Date: 2025-01-20 AO: blakovery Q: frasier PAX: bunker, Circuit City, Dosey Doe, Polly FNGs: None COUNT: 5 WARMUP: THE THANG: I understand there were several hard commits from people that did not show. Well, you missed out on the warmest day of the week. We went 5 miles through Providence country club and back. MARY: ANNOUNCEMENTS: bunker is in charge next week. COT:
A Davie Park Morning
Date: 2025-01-20 AO: base-camp Q: lorax PAX: Snuka, thunder_road, O’Tannenbaum, Smash, Mr. Magoo, lorax, at Limey FNGs: None COUNT: 7 WARMUP: THE THANG: Suicides on the field and rock work in the lot. MARY: Yes we did some. ANNOUNCEMENTS: Lorax put a pitch in to come to Anvil Wednesday to work out in shorts in the teens. COT: Lorax offered prayer with callouts to Geraldo and family and Smash’s cousin.
MLK day at Firestarter
Date: 2025-01-20 AO: firestarter Q: lex_luthor PAX: Franky, Hawkeye, Point Break, madison, lex_luthor FNGs: None COUNT: 5 5 guys and 4 tires were at Firestarter The Thang Exercise followed by a lap of the parking lot dragging the tires Exercised included: Burpees, Pullups, Lunges, Step Ups, Dips, Bridge to Situp The exercises in between the laps were actually the rest. The dragging of the tires was tough on the legs but the boys pulled through.
Spartan race in April. Free code in slack Take the opportunity to continue to invite guys out to F3.
“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that.” -Martin Luther King, Jr
Spartan race in April. Free code in slack Take the opportunity to continue to invite guys out to F3.
“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that.” -Martin Luther King, Jr
Heavy Donut Ruck
Date: 2025-01-19 AO: donut-ruck Q: geraldo PAX: Broken Arrow, hoover, taggart FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Go Away
Date: 2025-01-18 AO: the-rock Q: Alf PAX: rachel, O’Tannenbaum, ductwork, geraldo, hopper, Horsehead, jet_fuel, poptart, Snuka, Tuna, Alf, Mr. Magoo, double_e, Limey, Scrum, Snake Eyes FNGs: None COUNT: 16 WARMUP: salty library parking lot work THE THANG: Run to the bridge. Lots of merkins and abs
Go to Magic Kingdom for partner laps around the loop.
Get yelled at by some geezer to go away. MARY: we did that during the workout COT: take out from Hopper. prayers for Geraldo and family and Header
Was thankful to have 16 PAX this morning. With rain potential and 40 degrees I thought the crowd would be thin. We got warmed up before the rain started to fall. Plus we had almost a full minute under cover at the church.
Go to Magic Kingdom for partner laps around the loop.
Get yelled at by some geezer to go away. MARY: we did that during the workout COT: take out from Hopper. prayers for Geraldo and family and Header
Was thankful to have 16 PAX this morning. With rain potential and 40 degrees I thought the crowd would be thin. We got warmed up before the rain started to fall. Plus we had almost a full minute under cover at the church.
It’s Not Supposed to Rain During Dry Swinguary
Date: 2025-01-18 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, The Worm, Wabbit FNGs: None COUNT: 5 Five bold pax tempted the fates this morning by rolling into a gear beatdown with storm clouds overhead. We managed to navigate about 2/3 of the weinke until the clouds let loose and the pax scrambled over to the hotbox for the remainder of the workout. Including last week’s home-based pump session, we’ve had some odd weather to start 2025 at Olympus, but good to join the other gear workouts with our concentration on swings in January. Without Unplugged here to push us forward (and with odd weather causing the Q to modify on the fly), we captured about 369 swings by YHC’s count (depending on how you count snatches, hi-pulls, etc.) So feel free to finish the mission at home, gentlemen. As for YHC, he’s probably good with where we got today. Solid mumblechatter including college bowl games, the best things to eat if you’re losing your sense of taste (a bacon and jelly burrito, surprisingly), and why Phoenix to Las Vegas should be your next family trip. Join us next week as we strive ever towards 400 hundred swings while trying to not get bored. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Pelosi Ladder 2) Combo Set (5 sets) – Racked rev. lunge (5x e/s) (subtract 1x e/s each set) – Swings (5x) – Merkins (10x) – Bent-over rows (1x e/s) (add 1x e/s each set) 3) Another Pelosi Ladder 4) Carries! (8 sets) – Suitcase, racked, waiter, suitcase (w/ 10x shrugs) – After each set end with 14x swings ***DRIVE TO THE HOTBOX!*** 5) Looooong EMOM (15 min.) – A: Swings (15x) – B1: Clean (3x e/s); goblet squats (3x) – B2: SLDL (6x e/s) – B3: Front squat (3x e/s); lawnmower (4x e/s) – B4: Snatches (5x e/s) 6) Voodoo Times Two (2 sets) – Voodoo complex (1x e/s) MARY: Push the picnic tables back into position ANNOUNCEMENTS: – Spartan Race in Concord on the weekend of April 5-6; see Slack for an F3 discount code – Meet up with Mountain Momma for 3rd F tomorrow at From the Heart Ministries of Charlotte (Fthcmcnc.org) at 1100 N Sharon Amity Rd. at 10am – Blood drive in the works; if you know of a good site send a message to MARTA – Prayers for Pray for Header, who is dealing with a blood clot, and Crawdad’s son, James, who had emergency brain surgery – “Of all ignorance, the ignorance of the educated is the most dangerous. Not only are educated people likely to have more influence, they are the last people to suspect that they don’t know what they are talking about when they go outside their narrow fields.” – Thomas Sowell – Stay humble, stay open-minded, and stay frosty, friends. – YHC’s mantra for 2025: strong opinions/convictions; loosely held. COT: YHC took out the Olympus crew in a small COT; hopefully the pax of the Rock stayed dry
Beating the Rain
Date: 2025-01-18 AO: davinci Q: teddyf3 PAX: Palmolive, das_boot, Pyro (Louisville), Timeout FNGs: 1 Timeout COUNT: 5 WARMUP: Mosey past the Blakeney HT to see any damage from the 2 alarm fire the night before. No damage spotted so we continued to the side of Target for 15 SSH, 15 IW, 15 windmill and 10 Merkins. Mosey to the back of Target for some cinder blocklifting.. THE THANG: First segment, 15 curls, 15 shoulder press, 15 tricep extension. Drop cinder block and run 50 yard for 15 merkins. Rinse and repeat 2 more time. Next segment, find each light pole for 5 merkins and 5 squats all the way around the back of target. Mosey to wall, 3 rounds of single leg lunges and dips x15. Mosey to Blakeney Heath Hill for 3 rounds of hill work will various exercises. Mosey to playground for some step ups, dips and merkins. Mosey back to launch for 3 50 yard sprints in front of Petsmart MARY: plenty ANNOUNCEMENTS: Happy Bday kirby COT: Great to see Pyro (Louisville) and FNG Timeout.
Happy birthday Kirby !!!
Date: 2025-01-18 AO: chicken-run Q: Chopper PAX: kirby, Franky, midriff, Rob Rosenthal – Drive By, Circuit City, Paper Jam FNGs: None COUNT: 7 Running and then some more running …
dad’s away boys will play
Date: 2025-01-18 AO: _sob Q: ToeJam PAX: wildturkey, Rehab, Rousey, Roulette, Starch, bottlecap FNGs: None COUNT: 7
WARMUP: Ran to Amp gates were locked so pivoted to a parking lot. SSH, Imperial Walkers arm circles merkins MT CLIMBERS calf stretch and runners stretch THE THANG: did a burpee ladder to start 10 to 1 pax choice. Ran to Campbell’s lot did a partner chip 100 calf Raises 100 jump squats 100 Big boys 100 Plank jacks 100 merkins One partner worked other Ran the lot as the timer. Mosey to workout stations in the woods 3 rounds 10 pull ups 10 dips 10 derkins Indian run around lake Mosey to launch Bear crawl suicides MARY: throughout and at finale Lbc, heels to heaven, Box Cutters, j-los ANNOUNCEMENTS: keep those on IR in our prayers. Bottle cap from Cinncy joined us announced a get tough event in April in Cinncy invite open to all. COT: YHQ took us out
WARMUP: Ran to Amp gates were locked so pivoted to a parking lot. SSH, Imperial Walkers arm circles merkins MT CLIMBERS calf stretch and runners stretch THE THANG: did a burpee ladder to start 10 to 1 pax choice. Ran to Campbell’s lot did a partner chip 100 calf Raises 100 jump squats 100 Big boys 100 Plank jacks 100 merkins One partner worked other Ran the lot as the timer. Mosey to workout stations in the woods 3 rounds 10 pull ups 10 dips 10 derkins Indian run around lake Mosey to launch Bear crawl suicides MARY: throughout and at finale Lbc, heels to heaven, Box Cutters, j-los ANNOUNCEMENTS: keep those on IR in our prayers. Bottle cap from Cinncy joined us announced a get tough event in April in Cinncy invite open to all. COT: YHQ took us out
Lower on Upper
Date: 2025-01-17 AO: scars Q: Starch PAX: Franky, Roulette, Rudy, The Worm, ToeJam FNGs: None COUNT: 6 WARMUP: No need
THE THANG: Modified the route a bit and added in a parking deck for maximum fun. Went lower on upper. Then went up on lower. Tried to add in another quarter mile, but we ran out on time. Got a little over 3 and 1/3 miles.
MARY: Nah
ANNOUNCEMENTS: Lots of events coming up – Moab marathon, Oak Island marathon, Spartan race – sign up for something.
COT: frasier took us out
THE THANG: Modified the route a bit and added in a parking deck for maximum fun. Went lower on upper. Then went up on lower. Tried to add in another quarter mile, but we ran out on time. Got a little over 3 and 1/3 miles.
MARY: Nah
ANNOUNCEMENTS: Lots of events coming up – Moab marathon, Oak Island marathon, Spartan race – sign up for something.
COT: frasier took us out