There’s no Tom Petty workout playlist on Spotify
Date: 2024-11-19 AO: skunk-works Q: Mountain Momma PAX: stonecold, Header, Cottonmouth, lois, Smokey FNGs: None COUNT: 6
WARMUP: the usual, with adding Nordic Tracks after SSH
THE THANG: ring of fire with laps. Each PAX took a turn calling an exercise and rep count. Bells passed to the left around the circle for 6 sets of the called exercise. Lap in between each round
Got introduced to the Farouck Balsura, which is Freddie Mercurys hospital name. Similar exercise, only harder.
MARY: a round of core exercises. Tough not to hit feet with your neighbors on dolly presses in the ring formation
ANNOUNCEMENTS: Turkey Jam on Thanksgiving Christmas party at Geraldos on Sun Dec 8, there’s an appetizer signup in mumblechatter Metro blood drive Jan 4 at community matters cafe Tennessee lost to Georgia on Saturday
COT: Praise for Header’s son Jordan for finishing his college soccer career despite a broken arm Praise for Carson in DC and prayers for a shield lock for him with men of strong faith as he seeks a Bible preaching church
WARMUP: the usual, with adding Nordic Tracks after SSH
THE THANG: ring of fire with laps. Each PAX took a turn calling an exercise and rep count. Bells passed to the left around the circle for 6 sets of the called exercise. Lap in between each round
Got introduced to the Farouck Balsura, which is Freddie Mercurys hospital name. Similar exercise, only harder.
MARY: a round of core exercises. Tough not to hit feet with your neighbors on dolly presses in the ring formation
ANNOUNCEMENTS: Turkey Jam on Thanksgiving Christmas party at Geraldos on Sun Dec 8, there’s an appetizer signup in mumblechatter Metro blood drive Jan 4 at community matters cafe Tennessee lost to Georgia on Saturday
COT: Praise for Header’s son Jordan for finishing his college soccer career despite a broken arm Praise for Carson in DC and prayers for a shield lock for him with men of strong faith as he seeks a Bible preaching church
Touch of the ‘Tism (Snake Eyes VQ)
Date: 2024-11-16 AO: davinci Q: Roulette PAX: ToeJam, Starch, Odd Job, kirby, Franky, Rehab, midriff, SweetWater, Loogie, super trooper, Palmolive, Snake Eyes Q FNGs: None COUNT: 13 SOB PAX from stonehenge converged on davinci to post for young Snake Eyes VQ… The mumble chatter was lively as the anticipation set in… Snake Eyes delivered the disclaimer with minimal hazing and we were off… Somewhere behind Target the mumble chatter was no where to be found, Snake Eyes had delivered… Thank you to all the PAX for posting -R WARMUP: Mosey behind Pet Smart/BB to loop around to Chase bank. Side Shuffle, Karaoke, Frankenstein, Torso Twist THE THANG: Mosey to the back of Target for alternating light pole work 10x Merkins, 10x Big Boys, at the end 10x Wall Jumps Mosey to the Hill for Triple Nickel 5x Burpees, Sprint Up the Hill, 5x American Hammers… Repeat 5x Mosey to the Yoga Studio Stairs 5x Up/Down, Run Stairs, Plank for the six hold 10s… Repeat 3x Mosey to the Playground 10x Pull-up/Supine, 10x Dips, 10x Step-up… Repeat 3x MARY: We did a round of PAX calls it Mary in between the Yoga studio Stairs and the Playground… In hindsight this may have been a bad call even with a low 10 rep count… midriff turn was especially ’tism worthy… ANNOUNCEMENTS: Jingle Bell run Nov. 23 see channel for details, Turkey Jam run Thanksgiving day morning COT: Snake Eyes took use out for his first Q
We Three Pax of Calvary are, Swinging KBs We Traverse A-Near (?)
Date: 2024-11-16 AO: olympus Q: Krzyzewski PAX: MARTA, Emoji FNGs: None COUNT: 3 A trifecta of F3 Gear legends took to the pavement today to obliterate Week 3 of Total Tension. Armed with double bells, we tore through the opening rhythms of the weinke and rounded out the back half with copious (and varied) swing arrangements as well as some goofy KB movements that YHC found on the social media. Mumblechatter kept the pax humming and involved a story from Emoji about an amputated foot spilling out in a Disney World hotel that nearly ended up in a lawsuit. You never quite know how the conversations are going to turn in these beatdowns. The pax humored YHC by trying to guess the dumb mystery theme of the playlist (hint – ladders might have been involved). Solid early morning lift and great to see Emoji back out (and decked in the latest F3 Area 51 workout threads, no less). Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Presses to 7x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) 10 Minutes of 10 Things for 10 Times Each (10 min. EMOM) – A: Swings (10x) – B1: Snatches (10x) – B2: Sumo Squat (10x) – B3: Lawnmower (10x) – B4: Transformer Squat (10x) – B5: SLDL (10x) 4) Alternating Swings (20x) 5) Dumb Mini-Weinke YHC Found on Instagram (30 sec. AMRAP for each followed by brief rest) – Double Gorilla Cleans – Front Lunge Passthrough – Double Bentover Rows – Double Swing Cleans to Push Press – Hamstring Bridge w/ Heels and Alternating Arm Press 6) Static Holds (30 sec. total e/s) MARY: Nah ANNOUNCEMENTS: – Western NC service oppy next Saturday (11/23) – see mumblechatter channel for details – F3 Holiday Party on 12/8 – check Slack for details – Prayers for The Worm for recovery COT: Joined with the pax o’ The Rock for COT and a boy band pic courtesy of some behemoth’s lanky arms
Pushing the distance
Date: 2024-11-15 AO: nemo-resideo Q: Roulette PAX: Starch, ToeJam FNGs: None COUNT: 3 ToeJam wants to get 4 miles in for this workout, it’s doable but will require some shuffling… WARMUP: mumble chatter THE THANG: 3.5 miles of Rucking in 60 minutes MARY: Who’s that? ANNOUNCEMENTS: Be excellent to each other COT: fire_hazard took us out
Holes in the clouds
Date: 2024-11-14 AO: the-devils-turn Q: flipper PAX: flipper, Polly, bunker, frasier FNGs: None COUNT: 4 WARMUP: 3 for PreRun THE THANG: picked up a Frasier for a jaunt around the Villages after the usual warmup, fun had by all as we managed to thread the needle and deal with minimal rain. MARY: nope ANNOUNCEMENTS: pray for TheWorms recovery COT: YHC
Turn into me…. I have nipples can you milk me.
Date: 2024-11-15 AO: the-brave Q: fire_hazard PAX: Hippie, Eleanor, soft_pretzel, frasier, midriff, Franky, Fallout FNGs: None COUNT: 8 WARMUP: ssh, merkin, windmill, iw. In the parking lot all in cadence. THE THANG: run up community house road 10 burpees at each light for about 8 lights. Then go all the way down community house rd. 10 burpees at every place a car can turn in on the left. Go to the round about by the bbq place and do 10 step ups combined. Run past the la fitness to the other round about and do 20 heels to the heavens.we did three or 4 rounds. Head home and do 10 squats at the turn ins. Get all the way home. MARY: see above ANNOUNCEMENTS: Stonehenge is closed tomorrow go to da Vinci for snake eyes VQ COT:pray for our country, pray for the worm.
Little of This and That
Date: 2024-11-14 AO: _sob Q: Cheese Curd PAX: wildturkey, Hawkeye FNGs: None COUNT: 3 WARMUP: run to the fire station for SSH, IW, Merkin runners stretch. and arm circles
THE THANG: head to the closest rock pile for bi’s, tri’s, press and squats. Run to the cul-de-sac for an work, run back up. 3 x’s
Head over to the parking lot where we did a Merkin variation x10 and a x15 squat varation. I think we did 100 Merkins and 150 squats…even some backwards running
Head back to the school for 2 rounds of dips, calf raises and pull ups
Time and done
MARY: yeah, we did it throughout
ANNOUNCEMENTS: none
COT: small group. It was cold but no rain. I didn’t push the envelope much today with the CLT half on Sat. We kept moving. Good work but WT and HE
THE THANG: head to the closest rock pile for bi’s, tri’s, press and squats. Run to the cul-de-sac for an work, run back up. 3 x’s
Head over to the parking lot where we did a Merkin variation x10 and a x15 squat varation. I think we did 100 Merkins and 150 squats…even some backwards running
Head back to the school for 2 rounds of dips, calf raises and pull ups
Time and done
MARY: yeah, we did it throughout
ANNOUNCEMENTS: none
COT: small group. It was cold but no rain. I didn’t push the envelope much today with the CLT half on Sat. We kept moving. Good work but WT and HE
At Least Buy That Bush Dinner First
Date: 2024-11-13 AO: the-maul Q: war_eagle PAX: patent_pending, Circuit City, super trooper, Alibaba FNGs: None COUNT: 5 -Warmup behind HT/Target with 15 plank jacks at every speed bump. -Over to St Matts, partner up with a lifting rock per team. -P1 does called lifting exercise while P2 runs to 2nd set of lights, does exercise, runs back and flapjacks with P1 -Exercises were: 250 curls as a team with H2H at lights 200 squats with big bois at lights 200 overhead presses with J-Lo’s at lights 100 calve raises with rock with flutters at lights It was the calve raises that led to the title of this Slackblast.
It was a great crew! Glad to see Alibaba out. YHC and Alibaba were FNG’s and named at the same workout.
It was a great crew! Glad to see Alibaba out. YHC and Alibaba were FNG’s and named at the same workout.
Everyone loves squat day… but snatches?
Date: 2024-11-13 AO: meathead Q: flipper PAX: Soul Glo, Floyd, MARTA, Unplugged, flipper FNGs: None COUNT: 5 Brisk November morning and it was just UP and I until just before 0530 when Marta and Soul Glow arrived. We got through the first 15 minutes before Floyd, doing his best Worm impression, rolled in on two wheels. Thusly, five PAX endured the joy of total tension squats. The music was mediocre as YHC failed to configure the playlist effectively, but the PAX didn’t seem to mind beyond UP’s old man “never heard this before” mumblechatter
WARMUP: SSH, IW, Swings, HPs, Prying Squats, etc THE THANG: Total Tension, laddering squats to 7, a real crowd pleaser. More pleasing was the 5 sets of 8 snatches ES. MARY: Boat Canoe, Superman, Plank O Rama ANNOUNCEMENTS: prayers for a recovering worm, and Christmas party on 12/8 COT: w/ anvil
WARMUP: SSH, IW, Swings, HPs, Prying Squats, etc THE THANG: Total Tension, laddering squats to 7, a real crowd pleaser. More pleasing was the 5 sets of 8 snatches ES. MARY: Boat Canoe, Superman, Plank O Rama ANNOUNCEMENTS: prayers for a recovering worm, and Christmas party on 12/8 COT: w/ anvil
Posting for the Stats!
Date: 2024-11-13 AO: anvil Q: geraldo PAX: ductwork, udder, puddin_pop, jet_fuel, Pilgrim, hopper, lorax, Erin Brokavich, Point Break, Snuka, Hops, Mildew, Limey FNGs: None COUNT: 14 Things were done. Let’s keep the numbers up!