Not even any running today

Not even any running today

Date: 2024-10-30 AO: wamrap Q: Alf PAX: Horsehead, double_e, Saigon Sam, Orange Whip, Alf, Wawa, Model T FNGs: 2 Wawa, Model T COUNT: 7 Saigon Sam flew in for a workout and brought in 2 of his team members as FNG’s this AM. Balanced out with 4 regulars and we had a great crew. Was happy to see it as there were several last minute bale outs on the workout.
Thing – Parking deck, up and down stairs, exercises then up and town next stairs, exercises. Repeat with lunges, backward running and shuffling. I hope your office elevator works today because more stairs are going to suck. We got 2 miles and the only forward running was into and out of the parking deck. Most got at least 54 flights of stairs.

day old backblast

Date: 2024-10-29 AO: skunk-works Q: ChickenWing PAX: Mountain Momma, Header, lois, Smokey, hoover FNGs: None COUNT: 6 Alzheimer’s workout WARMUP: various exercises that our Q forgot the name of, which ended up being the theme for the day THE THANG: catch me if you can to the back entrance of the main campus, with called exercises at each light. Brutal lunge walks between lights, mercifully changed to around the world which are decidedly hard while walking. Looped pass the playground back to launch with more catch me if you can MARY: a few minutes of abs ANNOUNCEMENTS: COT: cheese curds family, header’s son who is going to need surgery for a broken arm, baby Harper with a brain tumor and family

The Fields Medal and the Unibomber

Date: 2024-10-30 AO: anvil Q: MARTA PAX: Snuka, lorax, Point Break, puddin_pop, Erin Brokavich, Hops, limey FNGs: None COUNT: 8 MUMBLECHATTER: Limey the slackless was shocked that I would abandon the spreadsheet PAX at Meathead due to Point Break placing me on another spreadsheet. Happy to Q but don’t expect much from me for the witty canter, movie references or jokes. I did get the Good Will Hunting reference so there’s that. YhC discovered showcase softball games which seems like something I don’t want to be a part of. Proud that most everyone did the burpees and burpees adjacent. Nice 1.8 mile bootcamp to keep Hops satisfied.
WARMUP: Mosey to circle in fromt of church 15x SSH 15X IW 15X LSS 15X MTN CLIMBERS 15X ST 15x LBC
Run long way to hot box and psyche pax out for 5 Knolls.
Run hill triple nickel 5 burpees at top 5 lbcs at bottom
20 Dips and step ups in the hot box x3
Run to rock pile
Curls x20 Triceps x20 Deadlifts x20 Mosey around circle ×3 Staggered merkins x10 es MARY Merkin monster x4 Mary Merkin monster x2
Jog back with some Lunge and backwards jog time killers
MARY Glutebridge to end ANNOUNCEMENTS Gear order Christmas party forthcoming
COT with Spreadsheet pax flipper takes us out

We’ve mastered the Threshold!

Date: 2024-10-29 AO: swift Q: bratwurst PAX: citgo, frasier, soft_pretzel, fleetwood, drive_by, Gump, fire_hazard FNGs: None COUNT: 8 WARMUP: check headlamps and then head down to the Greenway for a 1mi mosey. Dynamic stretching and regroup at the 2.25 Mile marker.
THE THANG: 1mi (end at the 1.25mi marker) at Threshold pace (7.5/10 effort, Comfortably Hard). Don’t make any turns off the greenway – if you run ON a bridge or boardwalk: WRONG WAY! – if you run UNDER a bridge (I-485): RIGHT WAY!. Rest 1minute at the 1.25 mile marker.
Run 1mi back to 2.25mi mile marker. Rest 1min. Run 1mi. Rest 1min. Run 1mi. Rest 1min. Optional extra intervals (only citgo took total advantage of this with some extra 800m while the PAX were finishing up).
Mosey back to COT to arrive at 0617.
A lot of consistency for PAX this month with the Threshold Progression – citgo fleetwood drive_by Gump soft_pretzel made 3-4 of the 5 weeks. Well done!
And we thought there may be a jello sighting week 1, but he’s still :fartsack: .
We’re looking for a November Swift Q. Who will step up?
ANNOUNCEMENTS: Convergence for all F3-Waxhaw workouts is tomorrow at Marvin Ridge (Dromedary) and is also the 10y anniversary of Dromedary. Workout is 0515-0600. Coffeeteria on-site following. Dress as your name! Some OGs will be making an appearance, so this is not one to miss!
Mountain biking day trip to Mountain Creek (premier flow trails in Denver, NC) on November 16th! 2.0 friendly as this is a bike park with multiple options to stay together. Description tarheeltrailblazers.com/trails/mountain-creek-park/
COT: Roulette took us out – show love to someone today!

Bowling for recovery

Date: 2024-10-29 AO: bagpipe Q: Roulette PAX: F3 Elsa, Starch, FlexSealer FNGs: None COUNT: 4 WARMUP: Mosey to the Park behind Bally Hotel SSH (Side-Straddle Hops) – 20 reps Imperial Walkers – 15 reps Windmills – 15 reps Mountain Climbers – 20 reps Arm Circles – 10 forward/10 backward THE THANG: Round 1 Run: 0.25 miles on the trail around the park Merkins – 20 reps Squats – 25 reps Plank Hold – 45 seconds Active Recovery High Knees – 1 minute Alternating Lunges – 10 reps each leg
Round 2 Run: 0.25 miles on the trail around the park Burpees – 10 reps Leg Raises – 20 reps Air Squats – 25 reps Active Recovery Walking Arm Circles – 1 minute Standing Toe Touches – 15 reps
Round 3 Run: 0.25 miles on the trail around the park Carolina Dry Docks – 15 reps LBCs (Little Baby Crunches) – 25 reps Alternating Step-Ups (if available) – 20 reps Active Recovery Standing Cross-Body Arm Stretch – 30 seconds each side High Knees – 1 minute MARY: Sprinkled in throughout and some LBCs at the end to fill time. ANNOUNCEMENTS: F3 Gear orders are live. If you want it, bag it… COT: Appreciation for the men in the circle showing up and putting in the work both in fitness and fellowship… Reminder to tell someone that you love them today.

Marge Off Campus

Date: 2024-10-26 AO: the-rock Q: marge PAX: geraldo, hopper, Mr. Magoo, O’Tannenbaum, marge, Snuka, Skipper FNGs: None COUNT: 10
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Monday, Monday

Date: 2024-10-28 AO: chubby-hubby Q: geraldo PAX: stonecold, turkey_leg, Mr Brady, grasshopper, geraldo FNGs: None COUNT: 5
WARMUP: None THE THANG: Out and back for 4 or 5 miles MARY: None ANNOUNCEMENTS: Gear order is live, get some COT: Turkey Leg will be running the NYC marathon this weekend.

Duo da Vinci

Date: 2024-10-26 AO: davinci Q: das_boot PAX: Palmolive, das_boot FNGs: None COUNT: 2 Two for fighting. We waited for one of the usual coming in hot guys but no luck, Palmolive and YHC headed out. The turnout was light but we had good work and good conversation. Don’t let da Vinci die, especially with a new Ken Burns doc coming out soon, so get back out there for a Saturday beatdown!
WARMUP: Mosey to behind Target and grab a cinder block
THE THANG: Head to Palmetto Moon and make a square.
Round 1 Mode of Transportation: Bear Crawl Corner 1: 20 Squats Corner 2: 20 curb dips Corner 3: 20 Big Bois Corner 4: 10 Perfect Merkins
Round 2 (with coupon) Mode of Transportation: Rifle Carry Corner 1: 20 Curls Corner 2: 20 Imperial Blockers Corner 3: 20 Tricep Extensions Corner 4: 20 chest press
Run a lap around Open Rice
Repeato, reduce corners 1-3 to 15 reps Repeato, reduce corners 1-3 to 10 reps Repeato, reduce corners 1-3 to 5 reps

MARY: Quick plank ANNOUNCEMENTS: watch out for cars at the pop up voting site — car up!
COT: Yes

Keep it Moving

Date: 2024-10-28 AO: firestarter Q: Point Break PAX: das_boot, wildturkey, Odd Job, SweetWater FNGs: None COUNT: 5 Theme for the morning was to “keep it moving”. No stopping, no waiting, and we had to carry the 40# sandbag with us the whole time.
The Thang
Slow mosey across to the medical park for CoP
· SSHs x 15 · Imperial Walkers x 15 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 15
WAVE 1: The Beast · 6 Stations, 6 Reps per Station, 6 Laps · Lap 1: Merkins · Lap 2: V-Ups · Lap 3: Lunges · Lap 4: Dry Docks (Pick your version) · Lap 5: Heels to Heaven · Lap 6: Jump Squats
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap – Alternating at each light post, complete the called exercises. LBCs followed by Monkey Humpers – Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) – Example: LBCs x 5, MHs x 5, LBCs x 10, MHs x 10, up to 30 each
Mosey back to launch making multiple stops for Mary along the way.
Time.

Tuxedos & Concerts

Date: 2024-10-28 AO: base-camp Q: O’Tannenbaum PAX: hopper, thunder_road, @limey @pilgrim FNGs: None COUNT: 4
WARMUP: 10 mins THE THANG: track exercise at corners merkins, LBC, squats, RDL, wwII MARY: :point_up_2: ANNOUNCEMENTS: COT:

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