Adventure run in Matthews
Date: 2024-09-19 AO: sparta Q: Keystone PAX: Cheese Curd, ductwork, Full House, geraldo, hopper, stonecold, Orange Whip FNGs: None COUNT: 8
WARMUP: light stretching, a couple arm circles THE THANG: 5.5 mile adventure run through Matthews with several stops along the way for stretching and exercise of your choice. The route through the greenway was a poor decision. It was dark, wet, and spooky (need to remember head lamps next time) and derailed by a boardwalk closure. Full House rescued the tribe and navigated us through the unknown, hidden trails, and over creeks. Everyone seemed to enjoy the long steep uphill climb up Country Place Drive on the way back to launch to validate a solid workout to start their day. MARY: ANNOUNCEMENTS: COT:
WARMUP: light stretching, a couple arm circles THE THANG: 5.5 mile adventure run through Matthews with several stops along the way for stretching and exercise of your choice. The route through the greenway was a poor decision. It was dark, wet, and spooky (need to remember head lamps next time) and derailed by a boardwalk closure. Full House rescued the tribe and navigated us through the unknown, hidden trails, and over creeks. Everyone seemed to enjoy the long steep uphill climb up Country Place Drive on the way back to launch to validate a solid workout to start their day. MARY: ANNOUNCEMENTS: COT:
Threes Company
Date: 2024-09-19 AO: the-phoenix Q: Rudy PAX: FlexSealer, wingman, Rudy FNGs: None COUNT: 3
WARMUP: we stretched THE THANG: Run 2.6-2.7 miles. 100 merkins, 150 LoSloSquats, 100+ Mary. Ran and mixed in exercises at varying intervals along the way. MARY: yes we did ANNOUNCEMENTS: Oct 5 -5pm OMB @ the bowl night out. Get your annual physical, dermatology appointment- it can save your life COT: YHC took us out.
WARMUP: we stretched THE THANG: Run 2.6-2.7 miles. 100 merkins, 150 LoSloSquats, 100+ Mary. Ran and mixed in exercises at varying intervals along the way. MARY: yes we did ANNOUNCEMENTS: Oct 5 -5pm OMB @ the bowl night out. Get your annual physical, dermatology appointment- it can save your life COT: YHC took us out.
I think Emoji could charm that coyote
Date: 2024-09-18 AO: meathead Q: Unplugged PAX: voodoo, The Worm, Uncle Leo, MARTA, Soul Glo, Emoji FNGs: None COUNT: 7 WARMUP: SSH Swings Prying Squat Fire hydrants/Sharon Towers Arm circles
THE THANG: Week 6, Day 2 of the flipper spreadsheet.
KB work: – RDLs 3×10 (5 per side) – Bottoms Up Press 3×10 (5 per side) – things got spicy :hot_pepper:here. Based on the amount of times PAX almost smashed their faces with a bell, it was posited that flipper has investments in dental practices. :tooth: Flipper always earning that :moneybag: – Staggered Swing 3×10 (5 per side)
SB Movements: – All H-E :ice_hockey_stick_and_puck::ice_hockey_stick_and_puck: and confusion broke out because the Q did really read the spreadsheet and gave poor & misinformed instructions. #leadershiplesson. We stormed for a few min, then normed. all good. 15 Mins of 1 min EMOM, rotated with a buddy. ‘resting’ buddy does 10 swings. Honestly, I’m still a bit confused. :man-shrugging: – Side Lunge 3X6 (l/r) – Leg Raise 3X6 (l/r) – Balanced Turn 3X6 (l/r)
Balanced complex 3x of 10 reps each – 10 Staggered Swings – 10 Lawn Mowers – 10 Staggered Merkins.
MARY: 13.256 seconds of an elbow plank. ANNOUNCEMENTS: Blood drive 10/4. COT: With Anvil PAX.
THE THANG: Week 6, Day 2 of the flipper spreadsheet.
KB work: – RDLs 3×10 (5 per side) – Bottoms Up Press 3×10 (5 per side) – things got spicy :hot_pepper:here. Based on the amount of times PAX almost smashed their faces with a bell, it was posited that flipper has investments in dental practices. :tooth: Flipper always earning that :moneybag: – Staggered Swing 3×10 (5 per side)
SB Movements: – All H-E :ice_hockey_stick_and_puck::ice_hockey_stick_and_puck: and confusion broke out because the Q did really read the spreadsheet and gave poor & misinformed instructions. #leadershiplesson. We stormed for a few min, then normed. all good. 15 Mins of 1 min EMOM, rotated with a buddy. ‘resting’ buddy does 10 swings. Honestly, I’m still a bit confused. :man-shrugging: – Side Lunge 3X6 (l/r) – Leg Raise 3X6 (l/r) – Balanced Turn 3X6 (l/r)
Balanced complex 3x of 10 reps each – 10 Staggered Swings – 10 Lawn Mowers – 10 Staggered Merkins.
MARY: 13.256 seconds of an elbow plank. ANNOUNCEMENTS: Blood drive 10/4. COT: With Anvil PAX.
Wait… What time does this workout start?
Date: 2024-09-14 AO: stonehenge Q: lex_luthor , Hawkeye PAX: Hawkeye, fire_hazard, ToeJam, FlexSealer, FlexSealer’s Bro FNGs: 1 FlexSealer’s Bro COUNT: 6 Started at 5-30 b/c the Q had to get to early soccer games on Saturday Workout was 60 minutes of Thrusters Lunges Deadlift/Upright Row Merkins/Mtn Climbers The rep counts were 21/15/9 followed by a lap around the parking lot Started with rucks and sandbags and as we added guys moved to ruck or sandbag for each person
Hump Day Hero’s
Date: 2024-09-18 AO: the-maul Q: teddyf3 PAX: midriff, Odd Job, Rudy, patent_pending, Wingman FNGs: 1 Wingman COUNT: 6
WARMUP: Short mosey to the entrance of the soon to be Napa Restaurant. X15 SSH, X10IW, X10Merkins, X10 PP’s. THE THANG: partner up in front of of NAPA – 1 partner does said exercise and the other runs around parking lot. Round 1 – Step Ups Round 2 – Incline Merkins Round 3 – Squats Round 4 – Decline Merkins
Mosey to fountain behind The Office. Same drill. Round 1 – V ups Round 2 – LBC’s Round 3 – Hold Plank
Mosey to St. Mathew’s Church for some rock work. 3 rounds of X15 Curls, 15 Shoulder press, 15 Tricep Extension – Run to end of parking lot in between sets.
Mosey back up Ballantyne Commons to some Mary on the corner. X20 Dolly, X20 Elbow to knee, X20 Flutter.
Final stretch running down Elm and using each tall street light for X5 merkins each. MARY: Good Amount ANNOUNCEMENTS: F3 Night Out – Saturday, October 5th @ 5 PM – OMB Ballantyne. Get your annual physical and dermatologist visits done! COT: I brought us out. Thanks all for letting me lead. Enjoyed the company this AM.
WARMUP: Short mosey to the entrance of the soon to be Napa Restaurant. X15 SSH, X10IW, X10Merkins, X10 PP’s. THE THANG: partner up in front of of NAPA – 1 partner does said exercise and the other runs around parking lot. Round 1 – Step Ups Round 2 – Incline Merkins Round 3 – Squats Round 4 – Decline Merkins
Mosey to fountain behind The Office. Same drill. Round 1 – V ups Round 2 – LBC’s Round 3 – Hold Plank
Mosey to St. Mathew’s Church for some rock work. 3 rounds of X15 Curls, 15 Shoulder press, 15 Tricep Extension – Run to end of parking lot in between sets.
Mosey back up Ballantyne Commons to some Mary on the corner. X20 Dolly, X20 Elbow to knee, X20 Flutter.
Final stretch running down Elm and using each tall street light for X5 merkins each. MARY: Good Amount ANNOUNCEMENTS: F3 Night Out – Saturday, October 5th @ 5 PM – OMB Ballantyne. Get your annual physical and dermatologist visits done! COT: I brought us out. Thanks all for letting me lead. Enjoyed the company this AM.
The GREEN MUNSTER PLUS
Date: 2024-09-18 AO: wamrap Q: O’Tannenbaum PAX: Alf, Orange Whip FNGs: None COUNT: 3
WARMUP: no THE THANG: RUN-MERKINS-MARY-GET UPS-RUN MARY: ANNOUNCEMENTS: COT: A lot of HIMS are on IR. So only 3 of us ran around the green monster AND the apartments and did exercises. 3 miles and lots of other stuff.
WARMUP: no THE THANG: RUN-MERKINS-MARY-GET UPS-RUN MARY: ANNOUNCEMENTS: COT: A lot of HIMS are on IR. So only 3 of us ran around the green monster AND the apartments and did exercises. 3 miles and lots of other stuff.
80 Merkins…. Awh, hell no – IPC week 2
Date: 2024-09-18 AO: sacs Q: Cheese Curd PAX: geraldo, wildturkey, Starch, Roulette FNGs: None COUNT: 5 IPC week 2
WARMUP: take your block and ruck to the track
THE THANG: see the attachment
MARY: no time for that ANNOUNCEMENTS: blood drive COT: So IPC looked pretty heavy on merkins. Turkey, Starch and Roulette decisided to sit this week out and ruck the track after the 12 hr Mtn rumble. YHC and Geraldo got after it.
80 of anything is tough and form will suffer, but reps got less and it got easier after every round… was a tough week but not impossible.
We stopped doing these workouts for time, so we jogged the first laps, rucked the last 800 and then finished rucking with the others
WARMUP: take your block and ruck to the track
THE THANG: see the attachment
MARY: no time for that ANNOUNCEMENTS: blood drive COT: So IPC looked pretty heavy on merkins. Turkey, Starch and Roulette decisided to sit this week out and ruck the track after the 12 hr Mtn rumble. YHC and Geraldo got after it.
80 of anything is tough and form will suffer, but reps got less and it got easier after every round… was a tough week but not impossible.
We stopped doing these workouts for time, so we jogged the first laps, rucked the last 800 and then finished rucking with the others
No rain and 2 pax aborted
Date: 2024-09-17 AO: falcon-crest Q: Cheese Curd PAX: Emoji, Snuka, puddin_pop, MARTA, Bootlegger, marge, deep_dish, Erin Brokavich, Grits FNGs: None COUNT: 10 Oldie but a goodie
WARMUP: thinking we were gonna get rained on, I pivoted my workout. Ran to the fountains for the basic, SSH, IW, runner stretch, merkin, dips and step ups
THE THANG: head to the old bank 10,20,30,40,50 reps of the the following. Run to the fountain, 20 dips/ 20 step ups total, run back for next round, 4 total rounds
1) 10 burpees 2) hand release merkins 3) heels to heaven 4) sumo squats 5)calf raises
Round 2 1) 10 Dive Bomb merkins 2) wide arm merkins 3) Spider-Man sit ups 4) Lunges 5) Mtn Climbers
Round 3 1) Burpees 2) Diamond merkins 3) V-ups 4) monkey humpers 5) Peter Parker’s
Round 4 1) Dive bomb merkins 2) shoulder tape 3) Heels to heaven 4)flutters 5) star jumps
Run to the church for some rock work Bi, tri, press, squat x 20 each Repeat X15 each
Head back to the bank, Mary then done
MARY: always time fillers. Mostly flutters ANNOUNCEMENTS: blood drive, IPC every Wed SACS COT: I took us out. – double booked today, but Alf helped – Marta ran in.. not far, but he did run – Marta also excused himself at one point… spilled Merlot?? – Marge and Deep Dih had enough around round 2 and took off… sure. – Everyone else was working pretty hard, some silence, but this group is chatty – Thanks for having me out, probably would have stayed home one more day to recover.
WARMUP: thinking we were gonna get rained on, I pivoted my workout. Ran to the fountains for the basic, SSH, IW, runner stretch, merkin, dips and step ups
THE THANG: head to the old bank 10,20,30,40,50 reps of the the following. Run to the fountain, 20 dips/ 20 step ups total, run back for next round, 4 total rounds
1) 10 burpees 2) hand release merkins 3) heels to heaven 4) sumo squats 5)calf raises
Round 2 1) 10 Dive Bomb merkins 2) wide arm merkins 3) Spider-Man sit ups 4) Lunges 5) Mtn Climbers
Round 3 1) Burpees 2) Diamond merkins 3) V-ups 4) monkey humpers 5) Peter Parker’s
Round 4 1) Dive bomb merkins 2) shoulder tape 3) Heels to heaven 4)flutters 5) star jumps
Run to the church for some rock work Bi, tri, press, squat x 20 each Repeat X15 each
Head back to the bank, Mary then done
MARY: always time fillers. Mostly flutters ANNOUNCEMENTS: blood drive, IPC every Wed SACS COT: I took us out. – double booked today, but Alf helped – Marta ran in.. not far, but he did run – Marta also excused himself at one point… spilled Merlot?? – Marge and Deep Dih had enough around round 2 and took off… sure. – Everyone else was working pretty hard, some silence, but this group is chatty – Thanks for having me out, probably would have stayed home one more day to recover.
Swift Ladder part 3 – Parking Deck
Date: 2024-09-17 AO: run Q: citgo PAX: bratwurst, fleetwood, midriff, Wolverine, soft_pretzel, @sirtophamhat FNGs: None COUNT: 7
WARMUP: Mile warm up to Parking Deck THE THANG: “Tropical Storm” Helen couldn’t slow us down – but she did divert us over to the parking deck for a relatively dry ladder workout of: 3x 5 mins with 2 min recovery 3x 3 mins with 1 min recovery 1x 1 min of AOG/AYG/AOC (Alexandria O. Cortez?) bratwurst ran hard and called out the pleasant :four_leaf_clover: smell :woozy_face: that we ran through each set Wolverine showed off his Ironman training and looked strong :muscle: midriff overcame the fartsack and looked like a cheetah the last interval soft_pretzel and fleetwood – fresh off of BRR, making the deck elevation look easy sirtophamhat – charging hard on the sets and after a “where did sirtophamjat go” – he reemerged to finish strong voodoo and flipper braved the rain :rain_cloud: and hopefully returned MARY: ANNOUNCEMENTS: See ya next week same time same channel COT:
WARMUP: Mile warm up to Parking Deck THE THANG: “Tropical Storm” Helen couldn’t slow us down – but she did divert us over to the parking deck for a relatively dry ladder workout of: 3x 5 mins with 2 min recovery 3x 3 mins with 1 min recovery 1x 1 min of AOG/AYG/AOC (Alexandria O. Cortez?) bratwurst ran hard and called out the pleasant :four_leaf_clover: smell :woozy_face: that we ran through each set Wolverine showed off his Ironman training and looked strong :muscle: midriff overcame the fartsack and looked like a cheetah the last interval soft_pretzel and fleetwood – fresh off of BRR, making the deck elevation look easy sirtophamhat – charging hard on the sets and after a “where did sirtophamjat go” – he reemerged to finish strong voodoo and flipper braved the rain :rain_cloud: and hopefully returned MARY: ANNOUNCEMENTS: See ya next week same time same channel COT:
🌧️
Date: 2024-09-17 AO: fast-twitch Q: Alf PAX: Alf, ductwork, turkey_leg, Astro (Kyle Kirchhoff) FNGs: None COUNT: 4
WARMUP: jog out with Astro (Kyle Kirchhoff) so he could warm up before PT session THE THANG: track work with ductwork and some 800s and 400s COT: with Turkey Leg who was out doing turkey_leg things at high rates of speed.
Thanks for the takeout DW.
WARMUP: jog out with Astro (Kyle Kirchhoff) so he could warm up before PT session THE THANG: track work with ductwork and some 800s and 400s COT: with Turkey Leg who was out doing turkey_leg things at high rates of speed.
Thanks for the takeout DW.