feelin good
Date: 2024-10-08 AO: skunk-works Q: Header PAX: Smokey, Spikeball, ChickenWing, Cottonmouth, Mountain Momma FNGs: None COUNT: 6 Various topics of mumble chatter but none about the big upsets in college football, including the Volunteers loss to the hogs
WARMUP: run a lap, merkins, do as I say not as I do SSH, imperial walkers, swings, more merkins, another lap? THE THANG: cones – 3 pain stations with one group running across the field and back as the timer. Laps – called exercise with a pair of runners around the track for the timer MARY: heels to heaven, dying cockroach, plank ANNOUNCEMENTS: God doing work in the mountains COT: praying for us to be attentive to the holy Spirit, blowing like the breeze we felt this morning.
WARMUP: run a lap, merkins, do as I say not as I do SSH, imperial walkers, swings, more merkins, another lap? THE THANG: cones – 3 pain stations with one group running across the field and back as the timer. Laps – called exercise with a pair of runners around the track for the timer MARY: heels to heaven, dying cockroach, plank ANNOUNCEMENTS: God doing work in the mountains COT: praying for us to be attentive to the holy Spirit, blowing like the breeze we felt this morning.
Hills and Darkness
Date: 2024-10-08 AO: fast-twitch Q: Cheese Curd PAX: Alf, Benny, ductwork FNGs: None COUNT: 4
WARMUP: Headed to Providence road and did some light stretching
THE THANG: Purple Haze Special- started off doing Cul-de-Sac runs in the Cambridge Hill neighborhood. Basically run every cup-de-sac and back to the start. 5 very hilly repeats.
Then run south to LakeSide Drive. More hills and a circle thing that we ran around and then back the other way.
Quick run home and Done
I had over 7 miles, but my guess is that we had between 5.5-7 today
MARY: no ANNOUNCEMENTS: no
COT: Yahac took us out. keep praying for those around you and connected to the devastation in Asheville/ Boone area
Thanks Benny for keeping me on the schedule and getting after it. Alf for keeping me on pace today, I pushed harder because he was always right behind me and ductwork for pushing hard today.
We covered lots of terrain! We got kinda got spread out and I apologize. Personally, I have found some speed lately and afraid to use it or lose it. However, this site has been pretty quiet, missing a mix of fast and slow guys… where is everyone??
Have a great day
WARMUP: Headed to Providence road and did some light stretching
THE THANG: Purple Haze Special- started off doing Cul-de-Sac runs in the Cambridge Hill neighborhood. Basically run every cup-de-sac and back to the start. 5 very hilly repeats.
Then run south to LakeSide Drive. More hills and a circle thing that we ran around and then back the other way.
Quick run home and Done
I had over 7 miles, but my guess is that we had between 5.5-7 today
MARY: no ANNOUNCEMENTS: no
COT: Yahac took us out. keep praying for those around you and connected to the devastation in Asheville/ Boone area
Thanks Benny for keeping me on the schedule and getting after it. Alf for keeping me on pace today, I pushed harder because he was always right behind me and ductwork for pushing hard today.
We covered lots of terrain! We got kinda got spread out and I apologize. Personally, I have found some speed lately and afraid to use it or lose it. However, this site has been pretty quiet, missing a mix of fast and slow guys… where is everyone??
Have a great day
Don’t Blame me….Flipper wrote the spreadsheet
Date: 2024-10-07 AO: swole Q: Unplugged PAX: flipper, voodoo, The Worm, Honeydew FNGs: 1 Honeydew COUNT: 5 My Q to swole was kicked off with some great cool temps. We have a site FNG, Honeydew, from Concord. Been F3ing for 9 years and recently moved to SCLT. We all pumped him full of kettlebell propaganda. Told him if he sees a sandbag carrying, ruck wearing, trash talking cheesehead to run with haste in the other direction. He is also a BRR guy. Don’t know what that is but it sounds terrible and smelly.
WARMUP: SSH 2-H swings Arm Circles 2-H swings Prying squat.
THE THANG:
Sandbag Work Heavy Lunge Walk80 Feet X 4 Hang Clean6 X 8
Kettlebell Work: 20 Min EMOM(ish) Double Swing 15 Reps Double Clean 12 reps Double Clean and Press 10 reps Snatch (Switch hands after each rep) 8 reps This was awful. Apparently previous Swole Qs have been doctoring the reps down to appease the masses and overall PAX mood. I, being a good teacher, follow flipper’s lesson plan, which made me a bad Q.
Carries: Suitcase x2 Rack x2
MARY: 14.6 secs of HBH…TIME
ANNOUNCEMENTS: Pray for WNC….lots of ways to serve. Prayers for The Worm’s MIL going through chemo.
COT: YHC took us out.
WARMUP: SSH 2-H swings Arm Circles 2-H swings Prying squat.
THE THANG:
Sandbag Work Heavy Lunge Walk80 Feet X 4 Hang Clean6 X 8
Kettlebell Work: 20 Min EMOM(ish) Double Swing 15 Reps Double Clean 12 reps Double Clean and Press 10 reps Snatch (Switch hands after each rep) 8 reps This was awful. Apparently previous Swole Qs have been doctoring the reps down to appease the masses and overall PAX mood. I, being a good teacher, follow flipper’s lesson plan, which made me a bad Q.
Carries: Suitcase x2 Rack x2
MARY: 14.6 secs of HBH…TIME
ANNOUNCEMENTS: Pray for WNC….lots of ways to serve. Prayers for The Worm’s MIL going through chemo.
COT: YHC took us out.
Boulder Dash
Date: 2024-10-05 AO: the-brave Q: Hippie PAX: teddyf3, Franky, frasier, soft_pretzel, Gruden, midriff, fire_hazard FNGs: None COUNT: 8
WARMUP: SSH, IW, potato pickers, merkins, squats, mtn climbers, calf stretch
THE THANG: Boulder Dash – one person has the LoneStone (heaviest rock) and they take off running 7 second head start. Then everyone else tries to catch him. Once 3 PAX members catch the LoneStone then we stopped for a called exercise. Did this until everyone ran with the LoneStone.
Ran to Rougemont and down the hill, burpees at the bottom, and then back to COT with called exercises called along the way.
MARY: “high Dollie’s” (aka Rosalita), Dollie’s, LBC, flutter
ANNOUNCEMENTS: Blood Drive and Kirby’s 10,000 mile event starts next week.
COT: western NC
WARMUP: SSH, IW, potato pickers, merkins, squats, mtn climbers, calf stretch
THE THANG: Boulder Dash – one person has the LoneStone (heaviest rock) and they take off running 7 second head start. Then everyone else tries to catch him. Once 3 PAX members catch the LoneStone then we stopped for a called exercise. Did this until everyone ran with the LoneStone.
Ran to Rougemont and down the hill, burpees at the bottom, and then back to COT with called exercises called along the way.
MARY: “high Dollie’s” (aka Rosalita), Dollie’s, LBC, flutter
ANNOUNCEMENTS: Blood Drive and Kirby’s 10,000 mile event starts next week.
COT: western NC
Triple B Beatdown
Date: 2024-10-05 AO: davinci Q: C3P0 PAX: teddyf3, C3P0, Odd Job FNGs: None COUNT: 3 WARMUP: mosey to fountain in medical plaza, 15x SSH, IW, Frankensteins, LSS, plank, scorpion stretch, runner’s stretch THE THANG: Boring, basic, beatdown. Mosey, do 1 exercise, repeat. The only creativity I added was in the routes we repeated between exercises. 0 route, merkins P route, squats 3 route Freddie M & flutter, backscratcher & superman C route, lunges (fwd, bkwd, side) MARY: see route 3 ANNOUNCEMENTS: OMB in evening COT: I have a habit of over-complicating my beatdowns so today I challenged myself to keep it simple and boring. Mission accomplished & we got in a little over 3 miles though it didn’t seem like it.
Thanks for the company Odd Job & teddyf3 and don’t worry I’ll share my big log another day
Thanks for the company Odd Job & teddyf3 and don’t worry I’ll share my big log another day
Bags, Bells, and Rumors of an Oompah Band
Date: 2024-10-05 AO: olympus Q: Krzyzewski PAX: The Worm, ickey_shuffle, Floyd FNGs: None COUNT: 4 With ruthless precision, three pax joined YHC almost right on the nose at 0700 for a solid Saturday morning beatdown. Tales of travels, concerts, and Oktoberfest glories filled the air while the pax were busy pursuing greatness in the form of sandbag lifts, kettlebell swinging, and a solid round of carries. Great to see Floyd, Ickey, and The Worm – always a pleasure to move weighted objects at a regular cadence with solid HIMs. 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) Sandbags Sets – Partner Work – Hanging clean & press (8x) (3 sets) – Counter-rotational reverse lunge (5x e/s) (3 sets) – Merkin monster (3x) (3 sets) – Up & over (3x) (3 sets) – Note: Pax partnered up and in the off-time did either 10x merkins or 10x swings 2) Kettlebell EMOM (12 min.) – A: Double cleans (8x) – B: Alternating hand swings (16x-20x) – C: Swing squats (12x-15x) – D: Half-snatch (4x e/s) 3) Pelosi Ladder Intermission 4) Various and Sundry Carries with Double Bells MARY: No time fo’ dat today ANNOUNCEMENTS: – T-claps to all who gave blood at yesterday’s drive. For anyone still with excess blood in his system, there’s probably another blood drive somewhere – F3 Night Out tonight at OMB Ballantyne at 5PM – see Teddyf3’s post for more details COT: YHC took out the joint men of The Rock and Olympus in the COT. Prayers for Western NC, for those making new starts, and for our brothers unable to attend today.
Rucking is the rest…
Date: 2024-10-05 AO: stonehenge Q: Palmolive PAX: Roulette, lex_luthor, ToeJam, Rehab FNGs: None COUNT: 5 With this group, I knew there’d be support for a rucking workout. We only had 5 blocks, so when Big Tuna rolled up he took one for the team and graciously opted for a return to :sleeping_accommodation:.
WARMUP: with rucks 10x Moroccan night clubs 10x LSS 5x blockees 10s plank
THE THANG: with rucks Rifle carry out cinder blocks down to the pond by Brixham. Do a lap with blocks in carry with stops for 10x goblet squats, 10x (2 as 1) step ups, 25 dips, 10 inclined merkins then 5 derkins, 10 lunges (2 as 1), 5 blockees, 10s each plank, right side plank, left side plank.
Audible to drop the blocks and ruck over to the hill by Campbells. 5x Mike Tyson’s then lunge walk from driveway to driveway. Ruck to the bridge for 3 sets of 10x monkey humpers before rucking back to the blocks. Carry them back to launch.
MARY: without ruck 10x J Los 25 IC LBCs 10x snow angels 10x Australian snow angels 10x flutters 10x Freddie Mercs 10x up and overs? (Kind of an LBC with a big boy) 10x WW1s 3 minutes of plank
ANNOUNCEMENTS: SOB night out tonight at OMB. Also, give blood if you have it.
COT: Thoughts and prayers for western NC
WARMUP: with rucks 10x Moroccan night clubs 10x LSS 5x blockees 10s plank
THE THANG: with rucks Rifle carry out cinder blocks down to the pond by Brixham. Do a lap with blocks in carry with stops for 10x goblet squats, 10x (2 as 1) step ups, 25 dips, 10 inclined merkins then 5 derkins, 10 lunges (2 as 1), 5 blockees, 10s each plank, right side plank, left side plank.
Audible to drop the blocks and ruck over to the hill by Campbells. 5x Mike Tyson’s then lunge walk from driveway to driveway. Ruck to the bridge for 3 sets of 10x monkey humpers before rucking back to the blocks. Carry them back to launch.
MARY: without ruck 10x J Los 25 IC LBCs 10x snow angels 10x Australian snow angels 10x flutters 10x Freddie Mercs 10x up and overs? (Kind of an LBC with a big boy) 10x WW1s 3 minutes of plank
ANNOUNCEMENTS: SOB night out tonight at OMB. Also, give blood if you have it.
COT: Thoughts and prayers for western NC
spicy entrance and exit.. 🌶️🌶️Mtn Goat
Date: 2024-10-04 AO: mountain-goat Q: fleetwood PAX: retread, Spammer, gullah, lois, jello, kilowatt, sledge, Pele FNGs: None COUNT: 9
WARMUP: Warm up run up Woodfox to Raintree.. Some Dynamic THE THANG: The goal was 5.7 MI.. with intervals at 3 minutes Threshold pace followed by 2 minutes recovery pace. Repeat..This all after a evening of beer and hot sauce challenge at Custom Home Pubs🌶️🌶️.. Was a rough night. – with runners and walkers split up, trying for everybody to make it back to COT on time didn’t quite happen. But all were recovered⌚👍 MARY: n/a ANNOUNCEMENTS: blood drive today at Windyrush COT: prayers for jellos daughter/KWs sister Hilda treatment /my father at VA hospital
WARMUP: Warm up run up Woodfox to Raintree.. Some Dynamic THE THANG: The goal was 5.7 MI.. with intervals at 3 minutes Threshold pace followed by 2 minutes recovery pace. Repeat..This all after a evening of beer and hot sauce challenge at Custom Home Pubs🌶️🌶️.. Was a rough night. – with runners and walkers split up, trying for everybody to make it back to COT on time didn’t quite happen. But all were recovered⌚👍 MARY: n/a ANNOUNCEMENTS: blood drive today at Windyrush COT: prayers for jellos daughter/KWs sister Hilda treatment /my father at VA hospital
The Mogadishu Mile
Date: 2024-10-04 AO: nemo-resideo Q: Roulette PAX: The Worm, Rosie, Odd Job FNGs: None COUNT: 4 On October 3rd, Task Force Ranger boarded Army helicopters for what was expected to be a raid to capture two of Aidid’s lieutenants and other senior personnel. What resulted was Somali militiamen shot down two US Blackhawk helicopters, turning a planned raid into an unexpected rescue mission. When US and Pakistani relief arrived on the morning of 4 October to rescue the Ranger force, there was only enough room in the vehicles for the dead and severely wounded. The Rangers and others who could walk moved from the helicopter crash site to the Olympic Stadium on foot, all the while still under attack. The distance was about a mile, and this became known as “The Mogadishu Mile.” THE THANG: 4 Rounds: 19 Kettlebell Ground-to-Overheads 19 Kettlebell Front Squats 19 Kettlebell Uneven Push-Ups 400 meter Kettlebell Carry MARY: 1/2 mile of extra Ruck to soak up the remaining time. ANNOUNCEMENTS: F3 night out Octoberfest at OMB tomorrow night, Blood drive, Dahlia Grove week, Terror Trails COT: Hippie Took us out, help your neighbors in their time of need