The Few. The Not So Proud. The Pax.

The Few. The Not So Proud. The Pax.

Date: 2024-02-27 AO: falcon-crest Q: puddin_pop PAX: poptart, MARTA, spackles, jet_fuel, Huddle House, Bootlegger, Focker, Snuka, Cottonmouth, Floor Slapper, Hops, ickey_shuffle, semi-gloss, Motorboat, Clover, good_hands, marge FNGs: None COUNT: 18 Puddin’ not really on Slack, so this will be brief. A local resident told the pax to keep it down while describing us as ‘wannabe Marines’. For the record, I’m pretty sure none of us have ever had that desire. Lots of mumblechatter and half-hearted effort coupled with way under the called number of reps. The Dunkin Donut warriors almost took out a few pax in their rush for fried/sugared fat-rings. Quick notes: Gloss wore a hoodie in the 60 degree gloom. #weightvest Puddin’ circled back for PopTart who had the LIFO trophy wrested from his tardy hands by LIFO expert Floorslapper. MARTA & Bootlegger ran in. T-claps. Clover was giving late night TV series reviews as per his custom. Trifusenik in full effect Gloss gave us our embarkation orders in COT Blood drive next Friday, 3/8 at Methodist church across from Hydra.
Now go get busy serving and think of others. It’s not about you. Am I right?

I agree to Q, but I am doing my own thing

Date: 2024-02-27 AO: fast-twitch Q: Shawn Heath PAX: retread, Orange Whip, Cheese Curd, Runstopper, Alf, Benny, fleetwood, Astro (Kyle Kirchhoff) FNGs: None COUNT: 10
WARMUP: stand around discussion routes that sounded like Donut run and something shorter
THE THANG: Most opted for a few more miles, 2 went shorter 5-6ish for the day
MARY: ain’t got time for that
ANNOUNCEMENTS: who knows, I wasn’t there
COT: thanks hopper for taking us out. I was still doing my own thing, but it was probably nice and mentioned something about my strong leadership skills
Benny and Shawn took it easy and got ahead of the pax. Somewhere around Calvary the gang was back together and I took off on my own.
Run stopper lead the charge with Hopper, Alf, Orange Whip, Cheese Curd and that majestic dog called Oona.
Like clockwork, RS initial bravado caught up to him and as they rounded back onto Rea, he slowed up and kept a gentleman’s pace with Alf and Hooper
Orange Whip, Cheese Curd and his beautiful puppy spoke about the glory days
Retread and Fleetwood were not far behind, but they will have to add comments about their miles and smiles
Astro and 1 other came back to launch even later than I did. Cheese Curd was too busy giving Astro junk about missing the beginning and end of the workout
One would think I would write my own SB considering I have a city job.

Double Kick Swift

Date: 2024-02-27 AO: swift Q: flipper PAX: frasier, Wolverine, soft_pretzel, midriff, bratwurst, flipper FNGs: None COUNT: 6
WARMUP: mosey to bull ring for dynamic stretches THE THANG: head out Rushmore to Ballantyne Commons, left and then left again on Ballantyne Corporate and enter the bull ring. Double kick segments in the last 400 with the 2nd 200 at “kick target” pace. Wolverine, Brat, and YHC did that 3x while Midriff, Frasier, and Soft Pretzel ran recovery pace after recent races. Wolverine demonstrated the benefits of 75 hard, pushing YHC and finishing 2 of 3 with a solid lead, Brat did Brat things, running #2 in reverse. T-claps to Softy and Frasier for big outcomes in recent races while Midriff notched his belt with a second marathon finish. All in all great morning to finish the February kick program at Swift! Midriff has the Q for March, gonna be awesome MARY: none, this is Swift ANNOUNCEMENTS: 3/8 blood drive, 3/9 Teens for Courage 5k COT: with bagpipe, Kirby took us out

Better late than never

Date: 2024-02-26 AO: the-brave Q: fire_hazard PAX: Rousey, Odd Job FNGs: None COUNT: 3 Three brave souls got in a Champagne inspired workout around Loch Ness. 10 derkins, 10 jump ups at the walls, 10 dips at the tables, 5 burpees at the intersection of the side walks. Then 1 lap. Same thing for round 2, but do two laps after…..and so on. We also made a couple trips for some pull-ups and stops on the way back and there.
Sorry for being late with the BB.

Porpoise off plan

Date: 2024-02-26 AO: swole Q: flipper PAX: Uncle Leo, The Worm, ickey_shuffle, flipper FNGs: None COUNT: 4
WARMUP: SSH, IW, Slingshots, Synovials, various swings THE THANG: First off, YHC made the cardinal error of forgetting the speaker at home, so the playlist was… underwhelming. Nonetheless, the PAX got after a loosely planned weinke focused on a movement they’d not seen in months, the almighty Snatch!
Overhead Complex – swing, high pull, snatch, OH lunge, windmill, all right then all left. Repeat 3x
Porpoise Complex – 3x through (L&R only)
10 heavy swings followed by 5 snatches each side 5x
Uneven Carries around the cars
Swings and Cleans, Cleans and Swing Squats, Snatch-Clean-Swing
Porpoise Complex w/ 3 merkins per set
5 minutes of Mary
ANNOUNCEMENTS: blood drive incoming, new spreadsheet next week COT: YHC took us out

Yellow sticky note

Date: 2024-02-26 AO: _sob Q: Cheese Curd PAX: Rousey, wildturkey, Starch, Franky, teddyf3, Big Tuna FNGs: None COUNT: 7
WARMUP: short run and the basic ssh, IW, hand release merkins and runners stretch THE THANG: triple nickle around the fountain with burpees and dive bomb merkins
Block work 10 overhead press, rifle carry to the chairs 25 reps of one of each, and rifle carry back…repeato 7x’s – Russian twists – Flutter press – squats – Shake the baby – Bi’s – Tri’s – Squats
Head over to the fountain 15 of each x 2 – jump ups – Inclines – Dips – Declines – Step up left – Step up right
Head to the stairs Few laps with partner…each run seperate stairs and meet in the middle – 10 hand slap merkins – 20 squats – 20 LBC
Head back to launch
MARY: Freddy Mercury for 2 mins ANNOUNCEMENTS: blood drive, savage race and WTF trail race
COT: Thanks for keeping me on the schedule, I really like the launch point so we didn’t go far Workout on a sticky or today. – thanks Franky for the blocks. Slightly smaller, but great handles and by the end, they were getting heavy – I should have swapped a few block for the extra sandbags… my bad – Good to see Teddy out after a pretty tough year of rehab – With 7 today, that tripled my #’s from last Q – Rousey last in and 1st out – Wild Turkey and Starch kept me honest and moving on the tripple nickles. – big tuna is always pushing hard
Come out on Wednesday SACS if you like to like heavy things!!

Leonardo Bonacci, Leonardo of Pisa, or Leonardo Bigollo Pisano

Date: 2024-02-24 AO: olympus Q: Krzyzewski PAX: flipper, MARTA, voodoo, Wabbit, The Worm FNGs: None COUNT: 6 The end of the spreadsheet is never a clean affair and this week took its pound of flesh. Verily, although we’ve been training for this literally for weeks, something about 5 sets of fun and games was draining. YHC is still feeling the effects of sets on sets of doubles and unfortunately, there was one early departure…though rumor has it Flipper may have angered the kettlebell gods with wanton disregard for the Talking Heads. Post-workout Slack messages confirmed that Flipper made it home ok and is on the mend, but dear pax, if the playlist is so inclined, do let it burn down the house. T-claps to the Worm and MARTA’s M for their civic duty this week. Though how does one properly celebrate the lucrative windfall from jury duty’s daily wages? Great to see Voodoo back in action and Wabbit’s consistency posting recently. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), 8x slingshots (e/w) THE THANG: 1) Fib. A – Double clean & press 3x/5x/8x (5 sets) 2) Fib. B – Double front squats & double bent-over row 3x/5x/8x (5 sets) 3) Carries – Rack (alternate e/s) 20 paces / 30 paces (2 sets) MARY: Hops and the men of the Rock converged for some swings, burpees, LBCs, and all things Mary ANNOUNCEMENTS: – 3/8 – Give blood and then enjoy 3rd F happy hour! www.redcrossblood.org/give.html/drive-results?zipSponsor=F3 – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – check Slack for details – Two quotations about plans and one about tenacity to think about this week: 1. “Everybody has a plan until they get hit. Then, like a rat, they stop in fear and freeze.” – Mike Tyson 2. Jeremiah 29:11 “‘For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future.'” 3. “If you’re not the kind of guy who can do everything perfectly right, have everything go catastrophically wrong, and come back fighting the next day, you’re not ready for this job.” – former Navy SEAL Commander Rorke Denver Make no mistake, F3 ain’t the SEALs by a long stretch, but showing up, battling through adversity, and building grit is something we can make a choice to do each week. Make plans sure, but like Hops so graciously reminded us in COT, this isn’t about us or our plans. Trust and keep fighting…the broader plan is already in motion. COT: Hops took out the collective group.
Join us next week for Q’s choice of exercises…will we break into Pelosi’s old bag of tricks including some Peter Bjorn and John and KB Windmills? Who knows, kind backblast reader, we just might…

Who snatched my kettlebell?

Date: 2024-02-24 AO: the-rock Q: Hops PAX: Cottonmouth, Alf, ironhorse, poptart, Mr. Magoo, Hawkeye, Runstopper, ductwork, Focker, Water Works, O Tannenbaum, Tuna FNGs: None COUNT: 13 4 or 5 pre-runners wandered into The Rock at 7:03a and joined the bootcampers. Pretty standard meat & taters this morning. 2 miles. Introduced a few of the pax to Walthar N’Djaiye and the pax converged with Olympus for 10’ish minutes of swings and burpees. Pop Tart was adding some unsavory flavor to some of the exercises while shortless Runstopper was doing his thing. Water Works is apparently Area 51’s unofficial videographer…the filming during COP was of particular note. OT was on time today…also noteworthy. We’ll return to North Face once they finish renovating the Castle. Passez un bon weekend mes freres.

Who snatched my kettlebell?

Date: 2024-02-24 AO: the-rock Q: Hops PAX: Cottonmouth, Alf, ironhorse, poptart, Mr. Magoo, Hawkeye, Runstopper, ductwork, Focker, Water Works, O Tannenbaum, Tuna FNGs: None COUNT: 13 4 or 5 pre-runners wandered into The Rock at 7:03a and joined the bootcampers. Pretty standard meat & taters this morning. 2 miles. Introduced a few of the pax to Walthar N’Djaiye and the pax converged with Olympus for 10’ish minutes of swings and burpees. Pop Tart was adding some unsavory flavor to some of the exercises while shortless Runstopper was doing his thing. Water Works is apparently Area 51’s unofficial videographer…the filming during COP was of particular note. OT was on time today…also noteworthy. We’ll return to North Face once they finish renovating the Castle. Passez un bon weekend mes freres.

Waverly United

Date: 2024-02-24 AO: chicken-run Q: HazMat PAX: bunker, das_boot, Hippie, Polly, wingman FNGs: None COUNT: 6
WARMUP: 4m THE THANG: 10m MARY: ANNOUNCEMENTS: blood drive and WTF COT: das boot took us out and coffee for some