Over the Hills and Far Away
Date: 2024-08-15 AO: sparta Q: Orange Whip PAX: hoover, hopper, geraldo, ChickenWing, stonecold, Orange Whip FNGs: None COUNT: 6 Good showing this morning as the downtown Matthews crew ran over to Jokers side of the hood and did some suicides on the Bridle Brook hill.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
Killer Sprinklers and Tires
Date: 2024-08-15 AO: the-phoenix Q: wingman PAX: kirby, wildturkey, Hippie, Jitterbug, wingman, teddyf3 FNGs: None COUNT: 6 Run the teacher lot and do warmup. 20 SSH IC 10 IW IC 10 Hillbilly IC 10 Windmill IC 10 Potato Pickers (Hippie favorite) Calf Stretches
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Burpee Delight
Date: 2024-08-14 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, rachel FNGs: None COUNT: 4 We did burpees. And a few other things. Welcome FNG Klinger.
ARMAGEDDON
Date: 2024-08-14 AO: sacs Q: Roulette PAX: Cheese Curd, wildturkey, Starch FNGs: None COUNT: 4
WARMUP: 1 mile ruck around the track
THE THANG: ARMAGEDDON
6 Rounds:
15 Slick Merkins
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash out: 1/2 mile ruck on the track
MARY: In between each round Mary paid a visit
ANNOUNCEMENTS: Waxhaw F3 events
COT: Be excellent to each other, carry your strength into your community, encourage those around you
WARMUP: 1 mile ruck around the track
THE THANG: ARMAGEDDON
6 Rounds:
15 Slick Merkins
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash out: 1/2 mile ruck on the track
MARY: In between each round Mary paid a visit
ANNOUNCEMENTS: Waxhaw F3 events
COT: Be excellent to each other, carry your strength into your community, encourage those around you
Stroke the goose neck (hills)
Date: 2024-08-13 AO: swift Q: fleetwood , frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fletch, fire_hazard, tagalong PAX: frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fire_hazard, tagalong, fletch, Brisket, Moth FNGs: None COUNT: 12
WARMUP: 1.25 warm up around and over 521 to Upper Avenue Dynamic stretching THE THANG: Start with the 3-5k pace up two gooseneck hills to Community House Rd and return and recover at medium to slow pace… repeat. Most made three to four intervals. Mosey back to COT on time all Pax accounted for. MARY: ANNOUNCEMENTS: Cane Creek (kid rock) event COT:
WARMUP: 1.25 warm up around and over 521 to Upper Avenue Dynamic stretching THE THANG: Start with the 3-5k pace up two gooseneck hills to Community House Rd and return and recover at medium to slow pace… repeat. Most made three to four intervals. Mosey back to COT on time all Pax accounted for. MARY: ANNOUNCEMENTS: Cane Creek (kid rock) event COT:
Fake it till ya make it
Date: 2024-08-13 AO: bagpipe Q: Roulette PAX: kirby, wildturkey, Starch, madison, markettimer, fallout, Jitterbug, SnakeEyes FNGs: None COUNT: 9 WARMUP: Mosey to the parking lot by the Courtyard SSH, IW, Calf/Hammy/Glute stretches, Scorpion Merkins THE THANG: Lap around the pond 30x Step-ups 20x Dips 10x Decline Merkins We did Two sets of the above then mosey over to the Y 21x Pistol Crunches… YHC called flapjack in a halfway but no one heard it… more on this later… 10x Merkins Mosey to the picnic area to complete the third round of 30x Step-ups 20x Dips 10x Decline Merkins Someone had strategically placed some Gloom Legos (Trademark) for the next bit of this haphazard 45 min fun fest… So we split the group in two, with one group taking a lap around the picnic area in between the following sets: 30x Shoulder press 20x Curls 20x Floor Presses 20x Gloom Lego sit-ups 20x Goblet squats 20x Calf raises By this point we had some antsy looks in the PAX wonder when this was ever going to end… After all we only have 5 mins left to get home, so we mosey up to the main road and we can see the swift PAX in the distance… All out sprint to the end so we can squeeze in the Mary we desperately needed… remember those pistol crunches that only got one side, time to rectify… finished it off with some elbow to knee Freddie mercs for good measure… MARY: She was omnipresent ANNOUNCEMENTS: Waxhaw event put on by KidRock, check the Wax Slack for deets… COT: Prayers for Jitterbug friend’s family who are suffering through a tragedy, Prayers for madison daughter who is embarking on the next stage of her education
“They call Alabama the Crimson Tide. Call me Deacon Blues.”
Date: 2024-08-13 AO: falcon-crest Q: Hops PAX: Snuka, puddin_pop, deep_dish, marge, jet_fuel, Mikeoelz, Huddle House, Bootlegger, Emoji, Olaf, spackles, Erin Brokavich, Clover, Grits, geraldo, grave_dancer, good_hands, Razorback, Limey FNGs: None COUNT: 20 Site Q Grits was LIFO, birthday man Olaf was a man of his word and posted on his 55th, Razorback brought his better half – Schwarber who refused/modified every exercise called except the plankwork.
Snuka continues to defy his age even in retirement while cameraman Emoji, fresh off his “We Are Family” reunion tour, was chasing him. Brandi, Bootlegger and Huddle ran in…know idea how much mileage we did, but couldn’t have added much to their odomoters. Puddin’ started pre-launch with the “Fast Times at Ridgemont High” references. Dish was following the rules, unlike his day job. Fuel’s Auburn-hating joke was short-circuited by the newly “respected” leprechaun named Clover. Spackler went to his truck 4 or 5 minutes earlier to retrieve his Celcius or White Claw. Gravedancer was a pleasant surprise at the Nest today, apparently an official welcome to Area51 is in order. Brokovich, YHC’s partner on the first segment, was thankfully keeping us from falling too far behind. Geraldo was lamenting the Mets recent form….don’t worry, you’ve always got your Jets :wink:. Limey thankfully was less flatulent today, was particularly grateful when he lined up next to me in the Chair. Good Hands, rightly so, was dogging on Bananas and the no-show from promised returnee PBQB.
We did some exercises including rock work, Chair O’ the People, etc., etc. Hope we got less than 2.25 miles…think we did? I think we can all celebrate the fact this was the last Tuesday until early February that won’t have college football at the end of the week.
Go Deacs! War Eagle! Oskee-Wow-Wow!
Alas….one of you whose college team actually wins big games and championships can buy me a beer and tell me what it’s like.
Keep posting and bring a sadclown friend or neighbor with you. There’s still lots of men wasting away who need this thing we call F3.
The following ancient Jewish adage is posted at another Area51 AO: “A friend loves at all times, and a brother is born for a time of adversity.”
Snuka continues to defy his age even in retirement while cameraman Emoji, fresh off his “We Are Family” reunion tour, was chasing him. Brandi, Bootlegger and Huddle ran in…know idea how much mileage we did, but couldn’t have added much to their odomoters. Puddin’ started pre-launch with the “Fast Times at Ridgemont High” references. Dish was following the rules, unlike his day job. Fuel’s Auburn-hating joke was short-circuited by the newly “respected” leprechaun named Clover. Spackler went to his truck 4 or 5 minutes earlier to retrieve his Celcius or White Claw. Gravedancer was a pleasant surprise at the Nest today, apparently an official welcome to Area51 is in order. Brokovich, YHC’s partner on the first segment, was thankfully keeping us from falling too far behind. Geraldo was lamenting the Mets recent form….don’t worry, you’ve always got your Jets :wink:. Limey thankfully was less flatulent today, was particularly grateful when he lined up next to me in the Chair. Good Hands, rightly so, was dogging on Bananas and the no-show from promised returnee PBQB.
We did some exercises including rock work, Chair O’ the People, etc., etc. Hope we got less than 2.25 miles…think we did? I think we can all celebrate the fact this was the last Tuesday until early February that won’t have college football at the end of the week.
Go Deacs! War Eagle! Oskee-Wow-Wow!
Alas….one of you whose college team actually wins big games and championships can buy me a beer and tell me what it’s like.
Keep posting and bring a sadclown friend or neighbor with you. There’s still lots of men wasting away who need this thing we call F3.
The following ancient Jewish adage is posted at another Area51 AO: “A friend loves at all times, and a brother is born for a time of adversity.”
Lets do some burpees
Date: 2024-08-10 AO: davinci Q: fire_hazard PAX: Kelly, kirby, Palmolive, wildturkey, Roulette, C3P0 FNGs: None COUNT: 1 We took off into the gloom at 6:30 sharp and headed toward the personal training place in Blakney. WARMUP: SSH, Windmill, Merkin THE THANG: Head to the stairs by the yoga studio. A set of 7’s Burpees at the top of the stairs and Sit ups at the bottom. Once we finished this I decided to complete 7 of each top and bottom. Wild turkey mentioned we should do the whole count down to 1 together. So we did.
Then we lined up and took turns running up the stairs and around while the rest of the crew cycled through 5 merkins, 10 squats, 20 LBC. Everyone got a turn.
We then paused for some peoples chair at the cut through with arm presses. Off the wall and do it again. Head over to the fountains. 16 Dips and 16 step ups (each leg counts as 1). Run around Jenni’s ice cream. And go back for three laps.
Head home with burpees while we wait on the light. MARY: Mixed in. ANNOUNCEMENTS: go to chick-fil-a COT: Kirby took us out.
Then we lined up and took turns running up the stairs and around while the rest of the crew cycled through 5 merkins, 10 squats, 20 LBC. Everyone got a turn.
We then paused for some peoples chair at the cut through with arm presses. Off the wall and do it again. Head over to the fountains. 16 Dips and 16 step ups (each leg counts as 1). Run around Jenni’s ice cream. And go back for three laps.
Head home with burpees while we wait on the light. MARY: Mixed in. ANNOUNCEMENTS: go to chick-fil-a COT: Kirby took us out.
Bags return to Swole
Date: 2024-08-12 AO: swole Q: voodoo PAX: Emoji, high_tide, The Worm, voodoo FNGs: None COUNT: 4 Today, 4 pax circled up at McAlpine Elementary for their weekly dose of Swole. The weinke consisted of week 1/workout 1 of the Bell & Bag program.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
Olympic Hills
Date: 2024-08-12 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, hairball, gumbo FNGs: None COUNT: 5 Run down the murderhorn and run back up it.