Parking Lot 5K+
Date: 2024-08-02 AO: mountain-goat Q: Spammer PAX: Spammer, retread, gullah, fleetwood, Insomniac, mallcop, kilowatt, sledge, Mounds, Catfish FNGs: None COUNT: 10 WARMUP: Mosey from SCMS bus lot to Crunch Fitness / ABC parking lot in ARBO for some dynamic stretching. THE THANG: Run the interior lanes of the ARBO parking lot, alternating between exertion and recovery. Recommended pace was 10K or higher for the exertion lengths. MARY: Much discussion about the Q promising no hills today and the ARBO parking lot not being “flat” enough… ANNOUNCEMENTS: Continued prayers for Sensei and his M, as well as fleetwood’s dad. COT: Insomniac
Imitation is the Sincerest form of Flattery…
Date: 2024-08-02 AO: _area-51 Q: Point Break PAX: snowflake, Circuit City, O’Tannenbaum FNGs: None COUNT: 4 YHC was tapped last minute to substi-Q for Mr. Magoo while he is DR. Having endured a whiteboard beatdown by Franky last week, i thought I’d simply rinse & repeat.
Basically an AMRAP circuit of pain. Feel free to modify for a future Q of your own. You can venmo Franky his commission…
Basically an AMRAP circuit of pain. Feel free to modify for a future Q of your own. You can venmo Franky his commission…
Right back to work
Date: 2024-08-02 AO: nemo-resideo Q: Roulette PAX: F3 Elsa, Odd Job, The Worm, patent_pending FNGs: None COUNT: 5 THE THANG: After a few days in Philly it was nice to get right back to work with a ruck post. We got a solid 3 miles in on a humid morning on the mean streets of Bally. Really encouraging to see the commitment from F3 Elsa to keep coming out making himself a better HIM. Props to patent_pending on the 1st Nemo post and Odd Job & The Worm holding it down as regulars. ANNOUNCEMENTS: Be Excellent to each other COT: soft_pretzel took us out
Farmer Carry Suck!
Date: 2024-08-02 AO: kevlar Q: lex_luthor PAX: Erin Brokavich, poptart, Orange Whip, @limey FNGs: None COUNT: 5 WARMUP: SSH and Mtn Climbers THE THANG: Timer for workout was 1 lap Farmers Carry using a kb in one hand and a sandbag in the other. Kb was 35lbs and the sandbag was 40ish Rest of the squad rotated through the following exercises row, merkins with db’s, jump rope, thrusters, box jump, curls and deadlifts We were all able to get in 3 full rounds. Lot’s of election discussion. And a good recommendation that we could all use a little less news in our lives. MARY: not enough time ANNOUNCEMENTS: none COT:
Nature walk
Date: 2024-08-02 AO: the-brave Q: Palmolive PAX: kirby, thin_mint, bunker, midriff, wingman, fire_hazard, das_boot, tuck, mario, soft_pretzel, Hippie FNGs: None COUNT: 12 Second post, second Q at The Brave. I think the energy of a good sized group had me off to the races, but humidity and mediocre cardio fitness caught up to me around mile 3. Let’s see if we hit the marks for today:
4+ miles? :white_check_mark: Burpees (makes it a boot camp)? :white_check_mark: Impressive flatular endurance? :white_check_mark:
All in all a good day, and one time I’ll actually lead the group from the front!
WARMUP: Just run.
THE THANG: See map for route. Stopping about every 0.75 miles for ab ladder of 10 Arods, 20 LBCs, 30 pistol crunches (15 per side), and 40 air humpers. We went up and down the ladder with 40 monkey humpers on the bridge over Johnston and 10 burpees back at launch.
MARY: See above “ab ladder”
ANNOUNCEMENTS: Lots of events going on in Waxhaw this next month. As midriff said, pick something to challenge yourself this fall and train for it.
COT: Soft pretzel took us out.
4+ miles? :white_check_mark: Burpees (makes it a boot camp)? :white_check_mark: Impressive flatular endurance? :white_check_mark:
All in all a good day, and one time I’ll actually lead the group from the front!
WARMUP: Just run.
THE THANG: See map for route. Stopping about every 0.75 miles for ab ladder of 10 Arods, 20 LBCs, 30 pistol crunches (15 per side), and 40 air humpers. We went up and down the ladder with 40 monkey humpers on the bridge over Johnston and 10 burpees back at launch.
MARY: See above “ab ladder”
ANNOUNCEMENTS: Lots of events going on in Waxhaw this next month. As midriff said, pick something to challenge yourself this fall and train for it.
COT: Soft pretzel took us out.
#NoRunning
Date: 2024-08-01 AO: peak-51 Q: Spammer PAX: Spammer, kilowatt, slim_fast, gullah, mallcop, beaver, retread FNGs: None COUNT: 7 WARMUP: Windmills and IW in the top of the parking lot to get loose. THE THANG: Fun morning with work that combined wooden dice, painting the parking spots, and suicides (#NoRunningStyle). Pax brisk walked to the bottom of the parking lot. Goal was to “paint” (aka do an exercise in) each empty spot in the parking lot. Each Pax rolled a wooden dice to determine how many exercises they did in their “spot”. When they finished they came back to the starting line and preformed 15 SSH. Then they went to find the next empty spot, and re-rolled a dice to get a new exercise count for their new spot. This continued until all the spots were painted. First time through Pax performed the number of exercises shown on the dice. Second time through the exercise count doubled, and third time through x3. Exercises consisted of R1: Burpees, R2: Sit ups, R3: Merkins. After three rounds it was time to join up with the boys from sparta. MARY: No Time ANNOUNCEMENTS: Continued prayers for Sensei and his M, and for the family friends of ChickenWing. COT: Orange Whip
Alone in the dark
Date: 2024-08-01 AO: the-devils-turn Q: flipper PAX: Chopper, Dosey Doe, Polly, hairball, Astro (Kyle Kirchhoff), turkey_leg, flipper FNGs: None COUNT: 7 Recently, DevilsTurn had returned to form, with the PAX running together along the planned route and having a good ole time. Today, well, less so. Admittedly most of the PAX ran together near the called route, but YHC ran hill intervals solo…. Cest la vie
Great to see Chopper back at DT and Astro joined us as he nurses his cranky knee back to health.
WARMUP: 4 prerunners THE THANG: 6 for “rolling hills” option of Magic Kingdom and 1 for intervals on Mt Rea MARY: nope ANNOUNCEMENTS: mental toughness zoom meetings starting 8/12. See Astro COT: Thanks to Astro for taking us out
Great to see Chopper back at DT and Astro joined us as he nurses his cranky knee back to health.
WARMUP: 4 prerunners THE THANG: 6 for “rolling hills” option of Magic Kingdom and 1 for intervals on Mt Rea MARY: nope ANNOUNCEMENTS: mental toughness zoom meetings starting 8/12. See Astro COT: Thanks to Astro for taking us out
Missed arm day this week
Date: 2024-08-01 AO: the-phoenix Q: Cheese Curd PAX: teddyf3, Rudy, Starch, markettimer FNGs: None COUNT: 5 YHC loaded the family cruiser with enough weights and objects for about 10 pax. 5 showed, so I took out 5 different object with different weights: 1- 35# cinderblock 2- 40# sandbags 1- 48 # iron wheel 1- 50# sandbag
WARMUP: grab a weight and head to the school entrance. Drop weight and do a loop in the parking lot
THE THANG: total of 6 groups of 3 exercises. Switch weight after every 3 exercises/ 10 reps each and then after 2 groups take a lap.
We ended up going thru the Circut 2x’s 1) -weighted burpees (instead of the jump, lift the weight) -big boy sit-ups -deadlift
2) -Thrusters -upright rows -Russian twists
Take a lap
3) -Overhead press -Lunges (10 per) -curls
4) -swings -Push press/ shake the baby -squats
Take a lap
5) -offset merkins -flutter press -cleans
6) -tricep -standing side bend with weight -bent over row
take a lap
Repeat
MARY: did a little extra Mary to catch our breath ANNOUNCEMENTS: none COT: thanks Starch for taking us out
Not a ton of mumble chatter today. Heavy grunts and groans. I failed to bring out the tunes. Good to see markettimer living up to his commitment
F3 is an amazing group! Whether you are approaching something or in the middle of something new/ different. Talk to the pax, likely someone has tackled that challenge and has some advice! It’s often hard to go thru life changes, but you don’t have to do it alone.
Have a great day!
WARMUP: grab a weight and head to the school entrance. Drop weight and do a loop in the parking lot
THE THANG: total of 6 groups of 3 exercises. Switch weight after every 3 exercises/ 10 reps each and then after 2 groups take a lap.
We ended up going thru the Circut 2x’s 1) -weighted burpees (instead of the jump, lift the weight) -big boy sit-ups -deadlift
2) -Thrusters -upright rows -Russian twists
Take a lap
3) -Overhead press -Lunges (10 per) -curls
4) -swings -Push press/ shake the baby -squats
Take a lap
5) -offset merkins -flutter press -cleans
6) -tricep -standing side bend with weight -bent over row
take a lap
Repeat
MARY: did a little extra Mary to catch our breath ANNOUNCEMENTS: none COT: thanks Starch for taking us out
Not a ton of mumble chatter today. Heavy grunts and groans. I failed to bring out the tunes. Good to see markettimer living up to his commitment
F3 is an amazing group! Whether you are approaching something or in the middle of something new/ different. Talk to the pax, likely someone has tackled that challenge and has some advice! It’s often hard to go thru life changes, but you don’t have to do it alone.
Have a great day!
“insert clever title”
Date: 2024-08-01 AO: run Q: Happy Meal PAX: Keystone, ChickenWing, Orange Whip, ductwork FNGs: None COUNT: 5 I wrote up a great BB, then it got erased… This is the abbreviated version. We ran to the track at Crestdale. Thankfully ductwork had his trusty headlamp. Practice round with 5 reps of diamond merkins, regular, wide, staggered right, then left, and run a lap at 80%. Ran towards launch and made a loop around the Teeter supply center. Did some random exercises on the way home. Finally, we did sprints with some NUR. Keystone finished strong crushing the sprints.
Orange Whip took us out. 🙏 Sensei’s family and ChickenWing’s family friend.
Thank you for the opportunity to lead 👊. Noticeably absent Full House
Orange Whip took us out. 🙏 Sensei’s family and ChickenWing’s family friend.
Thank you for the opportunity to lead 👊. Noticeably absent Full House
Dog Park Circuit
Date: 2024-07-31 AO: anvil Q: jet_fuel PAX: jet_fuel, puddin_pop, Snuka, Abba, deep_dish, Point Break, Bananas, marge FNGs: None COUNT: 8 Down and back to Davie Dog Park. Various exercises lacking olympic form were conducted…