No one is named Helene
Date: 2024-09-27 AO: kevlar Q: Orange Whip PAX: poptart, grave_dancer, Mile High, Spikeball, Orange Whip, Spikeball FNGs: 1 Spikeball COUNT: 5
Never have I received so many pre-workout texts than I did last night with guys actually excited to post in a hurricane.
Marta and Lex did not get approval to attend but the rest of us risked sleeping in the doghouse to do what men do best, stupid things.
The grounds were without power so it was eerily dark and we headed into the rain with my promise to Mile High that we would NOT go underneath any structure for cover – so we did not.
The Thang 1. Neighborhood across 51 – 3x with increasing merkins and :monkey: 2. Starfish in 2” of water – 5 burpees in middle with – merkins, Turkish getups, Romanian deadlifts and heels to heaven 3. Circle 2 laps around large field with increasing burpees at each corner 4. Fish bowl – on the wall – 30 hand raises, 30 wall sit marches, 30 wall tar jai, 30 donkey kicks 5. Ran back increasing hand release and jump squats at each light 6. LBCs to end it
Pop Tart ridiculed me for giving a disclaimer….during a hurricane….i mean if not today then when. Mermaid would be rolling in his grave
Spikeball made it back out for his second week in a row. Rumor is he went to KBs on Tuesday as well :clap:
Gravedancer brings that IDGAF attitude down to A51 and it’s been great
Ever since I met Mile High on the airplane and told him about F3 7 years ago he has never let me relax. He got pissed when I told him I was doing a strength day in the pavilion. He was right after all.
Good to get uncomfortable out there…that’s the only place you can grow.
Lots of good chatter, smack talk and other nonsense today.
Do. Hard. Things.
Never have I received so many pre-workout texts than I did last night with guys actually excited to post in a hurricane.
Marta and Lex did not get approval to attend but the rest of us risked sleeping in the doghouse to do what men do best, stupid things.
The grounds were without power so it was eerily dark and we headed into the rain with my promise to Mile High that we would NOT go underneath any structure for cover – so we did not.
The Thang 1. Neighborhood across 51 – 3x with increasing merkins and :monkey: 2. Starfish in 2” of water – 5 burpees in middle with – merkins, Turkish getups, Romanian deadlifts and heels to heaven 3. Circle 2 laps around large field with increasing burpees at each corner 4. Fish bowl – on the wall – 30 hand raises, 30 wall sit marches, 30 wall tar jai, 30 donkey kicks 5. Ran back increasing hand release and jump squats at each light 6. LBCs to end it
Pop Tart ridiculed me for giving a disclaimer….during a hurricane….i mean if not today then when. Mermaid would be rolling in his grave
Spikeball made it back out for his second week in a row. Rumor is he went to KBs on Tuesday as well :clap:
Gravedancer brings that IDGAF attitude down to A51 and it’s been great
Ever since I met Mile High on the airplane and told him about F3 7 years ago he has never let me relax. He got pissed when I told him I was doing a strength day in the pavilion. He was right after all.
Good to get uncomfortable out there…that’s the only place you can grow.
Lots of good chatter, smack talk and other nonsense today.
Do. Hard. Things.
Hurricane Heroes
Date: 2024-09-27 AO: the-brave Q: teddyf3 PAX: soft_pretzel, wingman, kirby, frasier, fire_hazard, Hippie FNGs: None COUNT: 7
WARMUP: The wind and rain strengthened just as we were about to launch so the PAX made the right decision to drive over to the Wells Fargo garage. Quick warmup with 15 SSH and 10 PP’s. THE THANG: simple plan. 20 merkins, 20 LBC’s, 20 squats and then run up the parking deck to the 7th floor. Rinse and repeat X4. MARY: 2 separate sessions of 3 exercises each to take in the cooler wind at the 7th floor. ANNOUNCEMENTS: F3 Night Out, Saturday, October 5th at 5 PM – Ballantyne OMB. Kirby and Dahlia Grove support – See slack. COT: I took us out – Keep all of us impacted by this hurricane in your thoughts and prayers.
WARMUP: The wind and rain strengthened just as we were about to launch so the PAX made the right decision to drive over to the Wells Fargo garage. Quick warmup with 15 SSH and 10 PP’s. THE THANG: simple plan. 20 merkins, 20 LBC’s, 20 squats and then run up the parking deck to the 7th floor. Rinse and repeat X4. MARY: 2 separate sessions of 3 exercises each to take in the cooler wind at the 7th floor. ANNOUNCEMENTS: F3 Night Out, Saturday, October 5th at 5 PM – Ballantyne OMB. Kirby and Dahlia Grove support – See slack. COT: I took us out – Keep all of us impacted by this hurricane in your thoughts and prayers.
Betwixt the raindrops
Date: 2024-09-26 AO: the-devils-turn Q: flipper PAX: voodoo, grasshopper, turkey_leg, Gump, Cheese Curd, fleetwood, frasier, Mistake, Gold Digger, flipper FNGs: None COUNT: 10 Turkeyleg PreRan, and returned for the main event, the rest of us launched in the rain for a variety options, including 3 for progression along 51 and 4 for the called route of SwansRun. Frasier and co did fast things, but launched before us and were gone when we got back… so honorable mention only.
COT: Fleetwood w/ the takeout (I think, that was hours ago…)
COT: Fleetwood w/ the takeout (I think, that was hours ago…)
Helene Pre-game
Date: 2024-09-26 AO: peak-51 Q: Spammer PAX: Spammer, lois, gullah FNGs: None COUNT: 3 WARMUP: Walked over to sheltered patio by Flying Biscuit THE THANG: Found a dry spot and then setup for several rotations of 3 exercises. The first station was always the counter so they did a set # of reps, while each of the other two stations did as many reps of their exercise OYO until the counter finished. Change of exercises after going through each station. MARY: Finished with Monkey Humpers towards sparta PAX as they returned from their soggy jog. ANNOUNCEMENTS: Blood Drive COT: lois
It never rains on hydra
Date: 2024-09-26 AO: hydra Q: MARTA PAX: jet_fuel, Foghorn, Mikeoelz, limey and goulash FNGs: None COUNT: 6 Ghost written for Limey the slackless WARMUP: Mtn climbers, IW, ssh and Sharon towers THE THANG: Chest day. 2 miles of running lots of rock work. MARY: Yes ANNOUNCEMENTS: www.redcrossblood.org/give.html/drive-results?zipSponsor=F3 Oct 4th at the rush COT: Limey takes us out
Exponentially Better
Date: 2024-09-25 AO: wamrap Q: double_e PAX: O’Tannenbaum, Alf, mcgee, poptart FNGs: None COUNT: 5 5 PAX did AP Calculus and Exponentially conquered the workout! Run up stairwell #1, exercises at each level 1x Burpee, 2 x Merkins, 3 RDL each leg, 4 x Dragon Lower Back Skin Tramp Stamp Removal Leg Lift things Run across deck and down stairwell #2 Run up stairwell #2, exercises at each level 5 x LBC, 6 x Fred Merc, 7 x Flutter, 8 x Dolly Run across and Back down Stairwell #1 Rinse and repeat Doubling the number of reps each time
Mental and Physical exhaustion was achieved! The Roach patrol was in full force and we learned Sparkles smell like truck stop bathroom cologne!!
Great work fellas!
Mental and Physical exhaustion was achieved! The Roach patrol was in full force and we learned Sparkles smell like truck stop bathroom cologne!!
Great work fellas!
IPC week 3
Date: 2024-09-25 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3
WARMUP: bring cinderblock to the field. Ruck one lap around the track.
THE THANG: see workout attached
MARY: only what the WOD called for
ANNOUNCEMENTS: blood drive, GoRuck event and an Oct running race
COT: life is full of challenges. Some of these seem like mountains, but most are speed bumps.
WARMUP: bring cinderblock to the field. Ruck one lap around the track.
THE THANG: see workout attached
MARY: only what the WOD called for
ANNOUNCEMENTS: blood drive, GoRuck event and an Oct running race
COT: life is full of challenges. Some of these seem like mountains, but most are speed bumps.
Free Candy and a New Rockpile
Date: 2024-09-25 AO: _sob Q: ToeJam PAX: kirby, patent_pending, wingman, Hawkeye, super trooper, madison, teddyf3 FNGs: None COUNT: 8
WARMUP: Run around and movie lot SSH, IW, ARM CIRCLES, MERKINS, RUNNERS STRETCH AND MT CLIMBERS THE THANG: Bear crawl up hill behind movie theater 10 crawls up then 10 left crawls then up. Mosey down 10 up downs one then bear crawl again this time 10 to the right lap 10 skaters lap around movie theater then Then repeat 10 merkins then 10 flutter. Mosey to free candy and new rockpile behind firebirds Partner run as timer with rock 100 merkins 200 Plank jacks 300 LBCs
Back to launch for out and backs in lot 20Air Squats 20Flutter 20 criss cross squats 20 box cutters Launch for Mary or sprints pending time MARY: 5 min of Mary to finish ANNOUNCEMENTS: 3,000 mile challenge starts Oct 6 week. F3 hydrate night at OMB on Oct 5 5pm COT: YHQ took us out
WARMUP: Run around and movie lot SSH, IW, ARM CIRCLES, MERKINS, RUNNERS STRETCH AND MT CLIMBERS THE THANG: Bear crawl up hill behind movie theater 10 crawls up then 10 left crawls then up. Mosey down 10 up downs one then bear crawl again this time 10 to the right lap 10 skaters lap around movie theater then Then repeat 10 merkins then 10 flutter. Mosey to free candy and new rockpile behind firebirds Partner run as timer with rock 100 merkins 200 Plank jacks 300 LBCs
Back to launch for out and backs in lot 20Air Squats 20Flutter 20 criss cross squats 20 box cutters Launch for Mary or sprints pending time MARY: 5 min of Mary to finish ANNOUNCEMENTS: 3,000 mile challenge starts Oct 6 week. F3 hydrate night at OMB on Oct 5 5pm COT: YHQ took us out
Country Roads Take Me Home
Date: 2024-09-25 AO: meathead Q: MARTA PAX: voodoo, Unplugged, flipper, Soul Glo, Uncle Leo FNGs: None COUNT: 6 MUMBLECHATTER Not much today. Soul Glo has over 7 cincy reds hats.. seems excessive and too embarrassed to wear them. Unplugged reminisced of his days as a traveling gravel jockey. Play list was Eve 6 heavy with grunt and alt rock from 90s.
KB Movements OH Reverse Lunge3 X 5 each side Pistol Squat 3 X 5 each side SL DL3 X 10 each leg
SB Movements AMRAPPAX in pairs, progress through rotation as many rounds as possible in 10 minutes Side lunge to knee raise3 X 6 each leg Plank Lateral Drag15 Reps (each direction)
Complex Clean and Park 10 minutes EMOM
MARY GLUTE BRIDGE
ANNOUNCEMENTS Blood drive.. ask MARTA Ski trip? Savage race
CoT Unplugged sister battling cancer Flippers wife and tough life decisions Yhc takes us out
KB Movements OH Reverse Lunge3 X 5 each side Pistol Squat 3 X 5 each side SL DL3 X 10 each leg
SB Movements AMRAPPAX in pairs, progress through rotation as many rounds as possible in 10 minutes Side lunge to knee raise3 X 6 each leg Plank Lateral Drag15 Reps (each direction)
Complex Clean and Park 10 minutes EMOM
MARY GLUTE BRIDGE
ANNOUNCEMENTS Blood drive.. ask MARTA Ski trip? Savage race
CoT Unplugged sister battling cancer Flippers wife and tough life decisions Yhc takes us out