desk candy

desk candy

Date: 2024-10-03 AO: the-phoenix Q: Odd Job PAX: FlexSealer, midriff, wingman, Roulette FNGs: None COUNT: 5
WARMUP: SSH, IW, down dog, dive bombers
THE THANG: Upper body intensive workout featuring pull ups, burpees, Merkin variations (regular, iguana, bar grip), jump rope, L sit hangs etc.
MARY: Flutter, LBC, and more
ANNOUNCEMENTS: Terror trails, sign up. Saturday is F3 night out at OMB, just come.
COT: Prayers for the people of western NC.

Active Recovery…J/K

Date: 2024-10-03 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, ToeJam, Icarus FNGs: None COUNT: 5
WARMUP: standard THE THANG: plan was to do active recovery but decided on the way to launch that folks probably wanted to push harder.
Kicked it off with 100 burpees, every two minutes 5 air squats and 10 big boys. Took about 5 cycles to hit the 100 reps.
Circuit of 10 j-lo, 10 Cossack squats, 200m run. 4 rounds.
Sets of abs, curls, tricep extension, etc with a heavy rock.
Plank for final 1.5 minutes. MARY: ANNOUNCEMENTS: COT:

Stand up đź’©

Date: 2024-10-02 AO: wamrap Q: mcgee PAX: Alf, mcgee, O’Tannenbaum, Orange Whip FNGs: None COUNT: 4
WARMUP: nope THE THANG: decks and burpees MARY: yup ANNOUNCEMENTS: blood drive

Snuka’s VQ At The Rock

Date: 2024-09-28 AO: the-rock Q: snuka PAX: geraldo, Snuka, Alf, O’Tannenbaum, Mildew, Circuit City, Mr. Magoo, Limey FNGs: None COUNT: 8
THE THANG: Snuka took us off campus for 4 miles. MARY: None ANNOUNCEMENTS: Blood Drive 10/4, Kevlar closing on 10/4

Stability through Spreadsheets

Date: 2024-10-02 AO: meathead Q: Uncle Leo PAX: The Worm, flipper, voodoo, Unplugged, high_tide FNGs: None COUNT: 6
WARMUP: SSH, 10 2HS, IW, 15 2HS, ST, 20 2HS and Prying Squat.
THE THANG: Sandbag work: 3×10 single leg lift. 5 ea leg 3×20 plank pull through. 10 ea side 3×8 lateral squat and knee raise each side.
Quick stand up sit down test to try out all the stability we’ve been building.
KB work: 15 min AMRAP alternate with a partner 5 renegade rows each side 5 single leg DL each side 5 stagger swings each side 10 prone tricep extensions
1 waiter/farmer combo carry each side
MARY: 1 min plank
ANNOUNCEMENTS: COT: Lots of ways to help the people of Western NC time, supplies, donations and prayers. Read slack to learn the different ways to make a difference. Oh Marta would want me to say there is a blood drive too.

Whiteboard Session

Date: 2024-09-30 AO: firestarter Q: lex_luthor PAX: wildturkey, Odd Job FNGs: None COUNT: 3 Tracking the workout for the guys that attended. Keep being a coffee bean WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Wet feet and Curdled Milk

Date: 2024-10-02 AO: the-maul Q: wildturkey PAX: wingman, super trooper, teddyf3, Odd Job, Hawkeye, war_eagle, patent_pending FNGs: None COUNT: 8
WARMUP: OCR lap around cinema
THE THANG: Donkey kick/ Carolina Dry Dock dynamic stretch and run BLIMPS with Jerry Can carries Suicide with called exercises MARY: A dazzling finale ANNOUNCEMENTS: Races Blood Drive Date Night COT: Volunteer and give to WNC recovery

Week 4 IPC challange- Easier on paper

Date: 2024-10-02 AO: sacs Q: Cheese Curd PAX: geraldo, Starch, Roulette, Focker FNGs: None COUNT: 5
WARMUP: I lap around the track
THE THANG: set a 5 min timer per round, run a 200/ do 1 of 8 rounds of exercise x30 / run 200 then finish with burpees until 5 mins is up. Repeat 8 times
We finished by 6 and went for a ruck
MARY: during the workout ANNOUNCEMENTS: blood driver and Kevlar convergence COT: thanks Focker for the take out prayer
Roulette was cranky today. He makes us laugh when he is mad Focker was late but found us on the track. Apparently he was shaking off the Italian dinner and doing some pickle pounders of his own for the 3 yr anniversary geraldo still doesn’t do burpees Starch was good to see him back in the gloom. He was hammering the rounds, probably got in over 170 burpees As for YHC, running on fumes, and probably was a few burpees shy of 200.

You can’t make horsey from here

Date: 2024-10-01 AO: fast-twitch Q: flipper PAX: Alf, Cheese Curd, Benny, turkey_leg, flipper FNGs: None COUNT: 5 YHC missed Sunday due to travel, so 10 miles of high effort were on the calendar… and YHC had the Fast-Twitch Q which drove the route selection of the Horsey Challenge. Alf was quick to say the crunch parking lot was too far away to make horsey and he was right, but that didn’t stop the pax from pushing hard in that direction for a solid 30 before sauntering back. PSA, McCalpine Creek Greenway is still very muddy, mind your
ANNOUNCEMENTS: blood drive Friday, see Marta COT: after some reflection on the dire plight of the North Carolina mountains, YHC took us out.

Chapter 2 – Diversity

Date: 2024-10-01 AO: 3rdf-timekeeper Q: bratwurst PAX: citgo, frasier FNGs: None COUNT: 3 spent 30min talking about our diversity experiences and it was relevant to the point of the chapter.
Next week, Chapter 3 – How can you say there’s only one true faith?

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte