Nugget Run

Nugget Run

Date: 2024-09-08 AO: _sob Q: teddyf3 PAX: Franky, Danger Field, Crack Head Billy FNGs: None COUNT: 3
WARMUP: Short mosey for 10 SSH, 10 IW, and 10 PP THE THANG: 6 Mile Run – Franky made the executive decision to turn it into a running workout with the presence of Danger Field. Good luck in Berlin. kirby was tardy due to a code brown and Crack Head Billy was too busy shouting and pointing at the sky and cars to join us. MARY: none ANNOUNCEMENTS: none COT: YHC brought us out

2nd light on the right or left who knows

Date: 2024-09-07 AO: _sob Q: ToeJam PAX: Hawkeye, lex_luthor, Rehab, wildturkey, big tuna FNGs: None COUNT: 6
WARMUP: SSH, IW, Arm Circles, calf stretch, worlds greatest stretch and 5 merkins THE THANG: mosey to big pond grabbed rocks partner work. Catch me if you can around the pond. 3 burpees and a sprint( not planned ) lap 1. Lap 2 5 merkins and a slow walk( trying to get the speed right) Lap 3 3 Squats and a slow mosey (finally Goldie Lox found the pace) Mosey to Campbell’s lot more partner work no rocks 5 rounds of work while partner timer was in play. Burpees Big Boys Air Squats Merkin/Kardashian booty leg lifts Final partner work a bruiser Bear Crawl 3 parking spots and back while partner did a chippie. 100 merkins 200 LBCs 300 Squats
MARY: throughout and 4 min at launch ANNOUNCEMENTS: bagels and coffee let’s roll COT: YHQ took us out . Great work by all.

Gear Workouts…for Those Who Like Cardio, but Want to Stay in a 1 Sq. Yard Box

Date: 2024-09-07 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Tuna FNGs: None COUNT: 4 A quartet of pax woke up and chose to get better this morning. Week 4, Day 3 had an ample serving of pain in store with a fully body beatdown that the pax took in stride. Guest celebrity, Tuna, joined in the fun today as well. Though he said it was due to a horrific ankle injury, YHC thinks it’s really due to how cool Gear Workout dudes must look that he had to try it. With recent appearances by Beaver and Cottonmouth, maybe YHC is on to something? In any event, Tuna did well for a first-timer and suffered through a lot of unsolicited advice on KB form and technique…hopefully you’ll continue to join us. Solid mumblechatter helped ease the relentless attack provided by the weinke as we put Week 4 into the rearview. 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 Fanfare – Up & Up (8x) (4 sets) – Merkin monster (4x) (3 sets) – Counter-rotational reverse lunge (4x e/s) (3 sets) 2) Kettlebell Attrition Sets (1 min. on / 1 min. off) – A: Heavy cleans (3 sets) – B: Heavy swings (3 sets) – C: Snatches (3 sets) 3) Carries – Heavy farmers – One-handed waiters MARY: Joined up with The Rock for a round of 15x merkins before COT ANNOUNCEMENTS: – Blood drive is coming in less than a month! See Slack for MARTA’s announcement – Charlotte Crusade at Bojangles Coliseum is coming up on 9/20 (www.charlottecrusade.com/) – Prayers for safe travels for our BRR brothers…rumors of bears on the ground always makes it dicey. Stay safe! COT: Floor Slapper took out the join groups with a prayer and some odd reminiscence about Baywatch…

Jumping fences

Date: 2024-09-07 AO: run Q: Kielbasa , toolbag PAX: rock_thrill, midriff, toolbag, Mr.Jones FNGs: 1 Mr.Jones COUNT: 5
WARMUP: 2 for prerun THE THANG: 10 casual cool miles; pause halfway to issue a new name. MARY: ANNOUNCEMENTS: COT: Midriff & Toolbag

Nemo 9-6: Not all who wander are lost..or on time

Date: 2024-09-06 AO: nemo-resideo Q: F3 Elsa PAX: Roulette, kirby, The Worm, Rudy FNGs: None COUNT: 5 Despite equipment malfunction and scouting some new trails, we survived Elsa’s VQ!
WARMUP: Mosey over to Harriet’s THE THANG: Scouted a new route today following several of the old golf trails. Looped behind The Ballantyne, over to 485, then snuck by the Amph by cover of darkness. Discovered a pair of abandoned Bobcats but decided to power through the workout rather than trying to race them. Turned back up towards Cabo and discovered two new tunnels along the way. Finished off with the back 9 behind John Hancock knocking out a ~1 mile loop as well as several spider webs. My headlamp died right about the time we decided we would need to push it to make it back on time. kirby discovered a series of goodies ranging from neon orange beverages, spray paint cans, and even an errant panel van handing out…bourbon?
Thanks guys for bearing with me on the VQ and special thanks to Rudy for tracking mileage – 3.7 total!
ANNOUNCEMENTS: kirby is looking for sign-ups to get some serious miles in next month- hit him up for details! COT: Pray for those impacted by this week’s violence in GA and lift up our brothers doing BRR this weekend.

Bermuda Triangle

Date: 2024-09-04 AO: anvil Q: Snuka PAX: puddin_pop, Point Break, Limey FNGs: None COUNT: 4 Things were done.

Radians of Resolve

Date: 2024-09-05 AO: the-phoenix Q: Roulette PAX: kirby, Franky, teddyf3, wingman, wildturkey FNGs: None COUNT: 6 WARMUP: Mosey to the firehouse 15x SSH/IW, Plank stretches, runners stretch, 15 merkins Mosey to the Y parking lot, circle up PAX call 10x Mary exercise… There was a sad clown walking in the Y parking lot, so we gave him the flying EH and he joined us for the last two called Mary exercises… Shawn seemed to know the drill with the cadence calling, so I had him call one to close us out… Hopefully we’ll see him next week, RIP to his camelbak that he crushed and was leaking… Mosey back to the Hawk Ridge parking lot for the show… THE THANG: Radians of Resolve, 8 stations set up in a circle with a cone in the middle. Once you complete the station you are at, bear crawl to the center and plank for the six, when the six is in move to the next station to your left. 15x Shoulder Press 10x Hammer Curls 15x Bent Over Rows 10x Goblet Squats 15x Floor Presses 10x War Hammer 15x Kettlebell swings 2x 10m Medicine Ball/Farmer carry… (In hindsight, this was an absolute ball buster…) Once we have completed one round and you are back to your starting station, we took a lap down to the Y pavilion with PAX calling 10x MARY exercise. We were able to complete two rounds. Shout out to war_eagle I stole/modified this Wienke from him, that he stole from someone else… The circle of life… Props to the men for showing up and sticking with this one, it was not an easy day on the play ground, but we did it together. MARY: One last round of PAX calls it, right before time, but she was omnipresent today. ANNOUNCEMENTS: Sign up for the Dahlia Grove 10k mile challenge, Oct 26 Terror Trails Ultra at Cane Creek COT: Thanks and appreciation for the opportunity to strengthen our bodies and fellowship on a beautiful fall morning, be the change you want in the World….

Kevlar

Date: 2024-09-04 AO: kevlar Q: Orange Whip PAX: ComicCon, Horsehead, ChickenWing, grave_dancer, Orange Whip, Limey, Comicon FNGs: 1 Comicon COUNT: 6 Great Q by Limey. Awesome to have an FNG that found us on the World Wide Web.
Mix of it all.
Mr Magoo up next

Did you get lapped today?

Date: 2024-09-04 AO: wamrap Q: Mile High PAX: rachel, O’Tannenbaum, @pokey FNGs: None COUNT: 4
WARMUP: None (would have been nice) THE THANG: Green Monster at the corners-merkins, jump squats, MC, box jumps-Start with 10 increase x 2 each lap. 5 burpees at middle increase by 1 MARY: NO ANNOUNCEMENTS: nah COT: @pokey visiting from Murrells Inlet. He is a stud…but no match for @rachel. @mile high great lead. @OT had a great view from behind. 3 miles. Missed y’all

Offset Counting

Date: 2024-09-04 AO: the-maul Q: Hippie PAX: super trooper, patent_pending, Odd Job, teddyf3, wingman, war_eagle, kirby, Rudy, ToeJam FNGs: None COUNT: 10
WARMUP: 10 merkins, 10 mtn climbers, 10 squats, 10 IW, 10 potatoe pickers
THE THANG: 3 stations
1st Fountain: 20 derkins, 20 incline merkins, 20 box cutters – 1 lap around building between exercises
2nd Dentist Lights: 20 dips, 20 sister Mary Catherine, 20 LBC
3rd Rock Pile: sets of 20 I. thrusters, lunges, curls II. Goblet squats, reverse lunges, bent over rows III. Offset merkins, jump overs, overhead press
And then back to station 2 and then to station 1. Back Pedal to COT.
MARY: box cutters, LBC, dolly, ANNOUNCEMENTS: @patentpending Bday! :birthday:, see Kirby’s post COT:

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte