IPC Week 0
Date: 2024-09-04 AO: sacs Q: Cheese Curd PAX: gummy, geraldo, wildturkey, Roulette FNGs: None COUNT: 5
WARMUP: ruck around the track
THE THANG:
Kalsu and then Reverse Kalsu – Format – Complete the workout for time – Equipment – 400 meter track or 200 meter out and back – Coupon is needed for this workout – EMOM timer set for 1 minute – The Thang – Kalsu – 100 thrusters – Start the 1-minute EMOM timer – Perform 5 burpees – As soon as you finish the burpees, start doing thrusters – When the timer goes off, do 5 burpees – Keep repeating this until you finish 100 thrusters – After 100 thrusters, run 400 meters – Reverse Kalsu – 100 burpees – Start your 100 burpees as soon as you get back – Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back – Each time the EMOM timer goes off, 5 thrusters – Perform burpees in between until you get to 100 burpees – Workout ends after your 100 burpees – Record your total time
MARY: big boy sit ups/ flutters and LBC
ANNOUNCEMENTS: blood drive, GoRuck Dec event and some running events
COT: that sucked…everyone launched hot and then got hit in the face. Which was worse, burpee or thrusters? Gonna hear the timer in my sleep.
Welcome Gummy!
Some modifications, probably some poor form (YHC included), but 60 mins of something!
WARMUP: ruck around the track
THE THANG:
Kalsu and then Reverse Kalsu – Format – Complete the workout for time – Equipment – 400 meter track or 200 meter out and back – Coupon is needed for this workout – EMOM timer set for 1 minute – The Thang – Kalsu – 100 thrusters – Start the 1-minute EMOM timer – Perform 5 burpees – As soon as you finish the burpees, start doing thrusters – When the timer goes off, do 5 burpees – Keep repeating this until you finish 100 thrusters – After 100 thrusters, run 400 meters – Reverse Kalsu – 100 burpees – Start your 100 burpees as soon as you get back – Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back – Each time the EMOM timer goes off, 5 thrusters – Perform burpees in between until you get to 100 burpees – Workout ends after your 100 burpees – Record your total time
MARY: big boy sit ups/ flutters and LBC
ANNOUNCEMENTS: blood drive, GoRuck Dec event and some running events
COT: that sucked…everyone launched hot and then got hit in the face. Which was worse, burpee or thrusters? Gonna hear the timer in my sleep.
Welcome Gummy!
Some modifications, probably some poor form (YHC included), but 60 mins of something!
Choose your own adventure
Date: 2024-09-03 AO: skunk-works Q: Mountain Momma PAX: Smokey, Header, lois FNGs: None COUNT: 4 4 Skunks stepped into the lab for choose your own adventure day!
WARMUP: Starting with some good mumble chatter about the Regan movie and The Forge movie 🍿 we began with the usual SSH, imperial walkers and Sharon towers. Jogged a lap and then did some swings, around the world’s and halos
THE THANG: It was choose your own adventure day, so each PAX got to choose a focus area and YHC brought a recipe. Smokey started with abs, so we went into my 8 minute abs inspired routine that lasts around 10 minutes by adding two rounds for the lower back. It’s 13 total exercises at 45 seconds each
Did some Farmers carries as the fire cooled off
Header asked for chest and shoulders, so we did a TABATA of bell merkins and single hand overhead press. Almost called Jack Hell, this had a similar amount of suck, just didn’t last as long.
More farmers carries
Lois called legs, so the TABATA was lunges with single leg deadlift.
With sufficiently warm legs, we did a few rounds of sprints, with a backpedal back to the start, followed by a down and back carryokre
My turn to call – cleans with tricep extensions
MARY: We had a couple of extra minutes for more choosing our own adventure – Smokey with the Burpee call (We love burpees!) with the mandatory Header refusenik. Header called??? I can’t remember! And Lois finished us out with a plank
ANNOUNCEMENTS: Charlotte Crusade 9/20 at 7 pm, Bojangles arena, free parking free entry
COT: Praise for healing Abigail and (remembered this in the car) Lois! Prayers for young Samuel and family, plus all of the big cancer battles ongoing throughout the F3 Nation.
WARMUP: Starting with some good mumble chatter about the Regan movie and The Forge movie 🍿 we began with the usual SSH, imperial walkers and Sharon towers. Jogged a lap and then did some swings, around the world’s and halos
THE THANG: It was choose your own adventure day, so each PAX got to choose a focus area and YHC brought a recipe. Smokey started with abs, so we went into my 8 minute abs inspired routine that lasts around 10 minutes by adding two rounds for the lower back. It’s 13 total exercises at 45 seconds each
Did some Farmers carries as the fire cooled off
Header asked for chest and shoulders, so we did a TABATA of bell merkins and single hand overhead press. Almost called Jack Hell, this had a similar amount of suck, just didn’t last as long.
More farmers carries
Lois called legs, so the TABATA was lunges with single leg deadlift.
With sufficiently warm legs, we did a few rounds of sprints, with a backpedal back to the start, followed by a down and back carryokre
My turn to call – cleans with tricep extensions
MARY: We had a couple of extra minutes for more choosing our own adventure – Smokey with the Burpee call (We love burpees!) with the mandatory Header refusenik. Header called??? I can’t remember! And Lois finished us out with a plank
ANNOUNCEMENTS: Charlotte Crusade 9/20 at 7 pm, Bojangles arena, free parking free entry
COT: Praise for healing Abigail and (remembered this in the car) Lois! Prayers for young Samuel and family, plus all of the big cancer battles ongoing throughout the F3 Nation.
I’m so hungry I could eat a sandwich from a gas station
Date: 2024-09-03 AO: fast-twitch Q: gummy PAX: flipper, gummy, wildturkey, Joker, Voodoo, Geraldo FNGs: None COUNT: 6
WARMUP: mosey to the gravel parking lot near the club THE THANG: Starfish with the 4-way stop sign at Raintree and Four Mile Creek at the center. Leg 1 to the blinky light. Leg 2 to Providence. Leg 3 lap through townhouses. Leg 4 to gravel parking. Most got 5 legs in before the long slog back up to 51. The cool breeze was lovely after the run. MARY: some mixed in between legs at your leisure ANNOUNCEMENTS: Blood drive, trail race, something else. COT:
WARMUP: mosey to the gravel parking lot near the club THE THANG: Starfish with the 4-way stop sign at Raintree and Four Mile Creek at the center. Leg 1 to the blinky light. Leg 2 to Providence. Leg 3 lap through townhouses. Leg 4 to gravel parking. Most got 5 legs in before the long slog back up to 51. The cool breeze was lovely after the run. MARY: some mixed in between legs at your leisure ANNOUNCEMENTS: Blood drive, trail race, something else. COT:
Swift Backblast
Date: 2024-09-03 AO: run Q: citgo PAX: Gump, rock_thrill, frasier, hairball, soft_pretzel, fletch, kirby, tagalong, fire_hazard, @moth @brisket FNGs: None COUNT: 11
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
WARMUP: Mile w/up to bagpipe hill + dynamic stretch THE THANG: Ladder workout of 2 sets of 5,4,3 mins with half recovery – location on the newly minted Upper Rd – provided a nice half mile stretch with no few cars. Kudos to everyone pushing hard including those doing BRR this weekend! Solid group out there today! MARY: ANNOUNCEMENTS: See ya same time/place next week! COT: Pray for family that Palmolive shared about
224 burpees
Date: 2024-09-03 AO: bagpipe Q: Palmolive PAX: Roulette, Hawkeye FNGs: None COUNT: 3 We did 224 burpees.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
WARMUP: Mosey to the parking deck and take the stairs to the top.
THE THANG: 14 burpees at every landing all the way to the bottom. Head back to launch for the last two sets (16 sets total). Because I miscounted we ended up with 224, not 210.
MARY: 50 LBCs between the last two sets.
ANNOUNCEMENTS: None
COT: I took us out.
Converging with Waxhaw
Date: 2024-09-02 AO: swole Q: voodoo PAX: Mountain Momma, Unplugged, The Worm, Uncle Leo, voodoo FNGs: None COUNT: 5 Five knuckle-dragging pax made the trip down to Cuthbertson High School to join our Waxhaw brothers for their 5th anniversary convergence. Over 100 pax posted for a mix of boot camps, mountain biking, gear, and running. It was a great morning for some fellowship too with a speaker and coffeeteria.
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
WARMUP: Joined the group in a giant COP led by Zinfandel for the warm up consisting of SSHs, IWs, LSSs, merkins, planks, Freddie Mercury, and Heels 2 Heaven.
THE THANG: When the groups split up, we took to our bells for a kettlebell workout inspired by Workout 1 of Week 4 of Flipper’s Bell & Bag program.
Lunge walks with 1 or 2 bells. 40′ (about 7 parking spots) out and back. Double cleans – 6 sets of 8 reps
Single bell Voodoo complex (1-handed swing, high pull, snatch, clean, squat, press). 1 time through on each side, then 2 times through on each side (back to back), and finally 2 reps of each exercise.
Humane Burpee (10 swings, 10 goblet squats, 1 merkin, 10/9/2, all the way to 10/1/10). I think Mountain Momma (and maybe Unplugged) were the only ones that enjoyed the leg work.
Grab a bell and mosey over to the gear pax, using a mix of cinderblocks and kettlebells to get their swole on. We entertained them with a set of 15 somersault squats and then moseyed back to our area.
Armor Builder Complex (3 double cleans, 1 double press, 2 double squats) – 6 (?) times through
MARY: Elbow plank for 1:00, hollow body hold for 1:00, then glute bridge until time for COT.
COT: Joined the broader group for a strong takeout and the naming of ~7 FNGs (including some second generation pax).
Blakeovery Deuces
Date: 2024-09-02 AO: blakovery Q: midriff , fleetwood PAX: midriff, fleetwood FNGs: None COUNT: 2 5 miles through Providence Country Club. Thanks Fleetwood for showing up so I didn’t have to run alone.
kirby joined us at Starbucks for coffeeteria
Happy Labor Day
kirby joined us at Starbucks for coffeeteria
Happy Labor Day
CR after a flood – Toolbag
Date: 2024-08-31 AO: chicken-run Q: HazMat PAX: bratwurst, Chopper, das_boot, kirby, madison, midriff, wingman FNGs: None COUNT: 8
WARMUP: 0500 pre run and 0530 pre run THE THANG: 0600 10 miles no trails as they were floods MARY: ANNOUNCEMENTS: support Kirby, WxW 5th Monday COT: coffe time
WARMUP: 0500 pre run and 0530 pre run THE THANG: 0600 10 miles no trails as they were floods MARY: ANNOUNCEMENTS: support Kirby, WxW 5th Monday COT: coffe time
Modify as Needed…and Modifications were Needed
Date: 2024-08-31 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Mountain Momma, voodoo, high_tide, Wabbit, mighty_mite, Cottonmouth FNGs: None COUNT: 9 Something about a warm (but not hot) summer morning with pavement slightly dried from a fresh rain just hits differently. Indeed the conditions presented nine pax with an asphalt palate with which to paint the robust weinke…or maybe that paint was just the sweat from our collective brows? Either way, Flipper’s Week 3 Day 3 from the Bells & Bags Redux series left its mark. While more quixotic Q’s would be overwhelmed with all the activities, YHC tried to keep the pulse and we made changes on the fly to capture the spirit of this beatdown. Also, having more men than sandbags always spurs open-minded invention. Nevertheless, solid beatdown with a great crew of pax. Mumblechatter was healthy especially during the grind of long sets and EMOMs. Topics ranged from why saying you’ve been attacked by a bird makes you sound crazy, even if it’s true, to plausible reasons for why your sandbag would be covered in Kahlúa and of course, football discourse both collegiate and professional. All in all a solid pump. 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 Activities – Clean & press (12x) (3 sets) – Counter-rotational reverse lunge (6 e/s) (3 sets) – Merkin monster (3x) (3 sets) – Up + Up (3x) (3 sets) (Note: YHC transcribed this incorrectly; Voodoo was correct as this was supposed to be the Up + Over; mea cupla) 2) Kettlebell EMOM (16 mins.) – A: Double clean (8x) – B: Alternating swings (20x) – C: Swing squat (15x) – D: Half squat (8x) 3) Carries – One-handed waiter – One-handed racked MARY: Just enough time for a quick 30 sec. glutebridge ANNOUNCEMENTS: – Area vampire, MARTA, wants YOU for some modern bloodletting in early October – see Slack for details – Charlotte Crusade at Bojangles Coliseum is coming up on 9/20 (www.charlottecrusade.com/) – “Your soul is by fear assailed, which so often overcasts a man that he recoils from noble resolutions like a shy beast in the hour of shadows.” Inferno, Canto 2, 45-48 COT: YHC took out the joint men of The Rock and Olympus. Hope everyone has a great holiday weekend! Check Slack for details on Monday convergences.
BRR Friendly
Date: 2024-08-31 AO: the-rock Q: Alf PAX: hopper, jet_fuel, Snuka, poptart, Pilgrim, Alf, geraldo, Mr. Magoo, gummy, Limey, Snake Eyes FNGs: None COUNT: 12
WARMUP: we did some of this. THE THANG: Grab a rock. :rock: run around with it while doing various exercises MARY: we did some of this ANNOUNCEMENTS: blood drive October 4. Start saving up. COT: kryszikie with the take out. Seriously who the heck knows how to spell shachefski?
The workout was a very BRR friendly under 3 miles. No complaints from any Pax were heard.
Tuna is a new site Q but with a veteran move of signing me up to Q when he wasn’t going to post.
I think I’m missing one Pax in the count.
WARMUP: we did some of this. THE THANG: Grab a rock. :rock: run around with it while doing various exercises MARY: we did some of this ANNOUNCEMENTS: blood drive October 4. Start saving up. COT: kryszikie with the take out. Seriously who the heck knows how to spell shachefski?
The workout was a very BRR friendly under 3 miles. No complaints from any Pax were heard.
Tuna is a new site Q but with a veteran move of signing me up to Q when he wasn’t going to post.
I think I’m missing one Pax in the count.