F3 Baseball

F3 Baseball

Date: 2024-08-31 AO: davinci Q: Palmolive PAX: Abagnale, C3P0, Franky, Odd Job, Olaf, soft_pretzel, teddyf3, wildturkey FNGs: None COUNT: 9 After Midriff’s awesome Q last week, it felt like we needed to elevate the Da Vinci game. Thankfully, a good PAX turnout meant we could do some baseball and see who will make it to October.
WARMUP: Mosey to 131 Main for 1-5 burpees alternating with 10x IC ISWs, Peter Parkers, 4 count merkins, and Moroccan night clubs.
THE THANG: Head to Blakeney heath playground for 3 rounds of pull ups, inch worms, and 25 dips (timer).
Take things off-road up Blakeney Heath and cut through the woods to the baseball field for some friendly competition…
F3 baseball: PAX divided into 3 teams of 3. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, 75 merkins at first, 75 squats at second, 75 crab cakes at third, 75 burpees at home (30 burpees audible for round 2). Each time a team passes the base it started on, it gets a point. After 10 minutes, all teams ended with 2 points and we declined extra innings.
Run back to launch stopping for LBCs, air humpers, and WW1 sit-ups along the way at the street crossings. Audible for an up and down at stairs by the yoga studio and then back to launch.
MARY: Inch worms, crab cakes, LBCs, Air humpers, WW1s
ANNOUNCEMENTS: Waxhaw convergence at Cuthbertson on Labor Day, 7 am. Also, Teddy issued a merkin challenge for Bagpipe Qs to beat the 195 his crew knocked out last week.
COT: Olaf took us out

BRR Tapering in Effect

Date: 2024-08-30 AO: mountain-goat Q: slim_fast PAX: slim_fast, Spammer, retread, fleetwood, wildturkey, gullah FNGs: None COUNT: 6 Easier run this morning due to many of the PAX getting ready for BRR next week. Stuck to the track WARMUP: 2 Track laps followed by some dynamic stretching THE THANG: OYO Yasso 800’s for about 35 minutes. Two track laps running followed by one recovery lap. The recovery lap should take the same amount of time as the two running laps. MARY: Finished early with a little stretching ANNOUNCEMENTS: fleetwood’s Dad COT: slim_fast

Balmy and breezy

Date: 2024-08-30 AO: nemo-resideo Q: Roulette PAX: Rosie, Abagnale, F3 Elsa, Odd Job, The Worm FNGs: None COUNT: 6 THE THANG: What a gift we had this morning, nice and breezy with a touch of balm in the air, just enough to lather us up as The Worm put it, Rosie & Abagnale were pushing the pace and keeping us honest this morning. Odd Job is becoming the keystone of this group, F3 Elsa continues to inspire and improve with every post. ANNOUNCEMENTS: October CSAUP to support www.dahliagrove.org/ more to come from kirby COT: soft_pretzel Took us out

Rush’s Greatest Hits

Date: 2024-08-29 AO: peak-51 Q: Spammer PAX: Spammer, lois, kilowatt, pebbles, Mounds, Hot Plate FNGs: None COUNT: 6 WARMUP: Walked to grassy area at beer temple THE THANG: Just under 40 minutes of called exercises. 30 seconds / exercise. Rest was built in, but not at predictable intervals. Some exercises repeated multiple times for a full body workout. MARY: No time. ANNOUNCEMENTS: Blook Drive in October and Iron Pax Challenge starting soon COT: Spammer
FYI During the workout YHC’s Hydro Flask was stolen from the back of my truck. We were only 100 feet away but not in the parking lot. At the same time Cheese Curd had a shirt hanging outside his vehicle that was also stolen. Come on Matthews! Hope the recipient puts them to good use!

You can go your own way

Date: 2024-08-29 AO: the-devils-turn Q: flipper PAX: bratwurst, citgo, fleetwood, Dosey Doe, Polly, hairball, fletch, bunker, frasier, flipper FNGs: None COUNT: 10 As predicted, we had ultra marathon dudes grinding olde course hills at pace, normal marathon dudes doing tempos in the villages, YHC doing slower tempo things, and a few PAX enjoying a more luxurious pace. Pretty even split amongst the groups, but quite the shock to the system with recent temps giving way to 2nd summer heat.
WARMUP: bunch of prerunners THE THANG: as mentioned above, Pax went their own ways MARY: nope ANNOUNCEMENTS: YHC split early so COT activities are unknowable, but I’m sure they happened. COT: see above

A Wingman Repeat! Thanks doing the heavy lifting

Date: 2024-08-29 AO: _area-51 Q: ToeJam PAX: Carny, goonie, Bombay FNGs: None COUNT: 4
WARMUP: Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch THE THANG: Circuit 1: Full Body (12 min) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers 6. Inchworms (walk hands out to a plank, then back to standing) MARY: in workout ANNOUNCEMENTS: none COT: YHQ took us out

Canine Rex WOD

Date: 2024-08-29 AO: the-phoenix Q: wildturkey PAX: wingman, Hawkeye, war_eagle FNGs: None COUNT: 4 Today, we honored our furry friends, the incredible K9s, with a challenging workout that tested our endurance and strength.
Workout: 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps 25 Burpees 1 Mile Run (almost) 2.2 miles for the day
As we pushed ourselves through each round, we remembered the tireless dedication of K9s and their invaluable contributions to our communities. For the burpee set, we named a breed of dig for every count.
Thanks to War Eagle, Wingman, and Hawkeye for their determination and perseverance.
Announcements – Terror Trails and Blood Drive

Exploring Matthews and losing a shirt

Date: 2024-08-29 AO: sparta Q: Cheese Curd PAX: geraldo, Happy Meal, Keystone, Full House, hopper FNGs: None COUNT: 6
WARMUP: THE THANG: set a map up in Garmin. Run until we are separated, then stop, do some merkins and squats, waiting for the six and then keep running.
MARY: nope ANNOUNCEMENTS: blood drive and IPC starts Sunday COT: -Thanks for giving me the opportunity to Q -Only my 2nd time at the site and now my second Q -Q’ing this site makes me nervous because you can literally go anywhere, thanks for pushing me to get creative – Great to see Happy Meal. Clearly drove the furtherest. Great to see you!! – Full House is always a gracious tour guide as he knows the area well. Thanks for keeping me on my path today – Geraldo was hanging in the 6, but pushing hard. – Hopper has turned into a running machine. – Keystone says he wants about 5 miles, I clocked 5.6. He stayed with Full House and I all morning – Oh and f’ that guy who took my shirt. Yes, hopefully he needed it, but any of my race shirts tell a story, this was a coaching, Let Me Run. Sure I have more, but still sucks!
Sorry for no advance warning for headlamps. It got real dark in some spots! Glad everyone stayed upright!

(In)Stability Day

Date: 2024-08-28 AO: meathead Q: Soul Glo PAX: voodoo, The Worm, Uncle Leo, MARTA FNGs: None COUNT: 5 Five Meatheads received a full body workout as part of Stability Day – Week 3, Day 2 of the current Sheet. The group was relatively tame as it focused on maintaining balance while moving metal. To my knowledge there were no injuries and everyone got a sweat, making the morning a success!
WARMUP: SSH x 20 IW x 15 Arm circles forward/back x 20 Sharon Towers x 10 Two-handed swing x 10 Prying squat Merkins x 10
THE THANG: Sandbag or kettlebell One legged lift 4×8 Plank lateral drag 4×8 Side lunge to knee raise 4×8
KB AMRAP (three full sets) Renegade Rows 5 each side Single leg deadlift 8 each leg Staggered swing 10 each leg Prone tricep extension 15
Pyramid Complex Sets of 2, 4, 6, 8, 10 (conveniently ran out of time at the top) Two-handed swing One hand alternating swing – each side Thrusters – each side MARY: No ANNOUNCEMENTS: Mention of potential Spartan Race opportunities COT:

Day late with the backblast

Date: 2024-08-27 AO: skunk-works Q: lois PAX: Mountain Momma, ChickenWing FNGs: None COUNT: 3 This is a day late but wanted to share Lois’s love. With no stonecold Smokey or Horsehead present, the Gamecocks banter was limited
WARMUP: the usual – SSH, merkins, mountain climbers, run a lap THE THANG: Tabata with 8 consecutive rounds of 30 seconds followed by a 1 minute rest. I can’t remember all the exercises but I remember one round of primarily core exercises really sucking. MARY: we had time for a minute or two of flutters etc ANNOUNCEMENTS: Charlotte Crusade Fri 9/20 COT: prayers for a number of people seeking healing, for the zigler family due to an unexpected death in the family

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