Summer vacation season

Summer vacation season

Date: 2024-07-14 AO: olympus Q: voodoo PAX: MARTA, Mountain Momma, voodoo FNGs: None COUNT: 3 Yesterday was a little cooler than usual and I think there might have even been a breeze. The numbers were light, most likely due to summer travel and swim meets.
WARMUP: The usual fare: SSH, swings, IW, prying squats, around the world, arm circles.
THE THANG: The workout was based on Joe Daniel’s’s KBOMG 3 program: week 6, workouts 3 and 4.
21:00 EMOM: Minute A was 5 clean and push press, minute B was 4 clean and push press, and minute C was 3 clean and push press
Heavy goblet or double squats: 4 sets of 7
3 rounds of Glutecifer Complex: – 6 double KB reverse lunges (3 e/s) – 6 double cleans – 6 double outside the leg swings
3 sets of 15 double calf raises on the curb
4 rounds of Michael Easter’s Liberty Bell Complex (The Rock pax joined us after round 3 and some of them did round 4 with us): – 10 swings – 3 goblet squats – 10 merkins – Single bell racked carry 30 yards e/s – Walk ~75 paces to recover
MARY: With the Rock pax: – Box Cutter – [Can’t remember Snowflake’s exercise] – Flutter kicks – Dolly
ANNOUNCEMENTS:
COT: With the Rock pax. Prayers for Tuna’s wife’s recovery from surgery. Welcome to FNG Esquire!

my Saturday Qs bring all the boys to the yard.

Date: 2024-07-13 AO: _sob Q: ToeJam PAX: Rehab, wildturkey, tagalong, lex_luthor, Roulette, brisket, butterfly FNGs: 1 butterfly COUNT: 8 Run to back lake 3x backwards run up hill then bear crawl hill run around pond half way do 5 burpees Run to grass turf 1x partner wheel barrows length of field 2x Do step ups 15 each leg Lifted some chairs for shoulders Mosey to playground 2x Play ground pull ups oartner dping curls and triceps with rock Back to launch for 4 corners in lot 20Air Squats 20Flutter 20 criss cross squats 20 box cutters Launch for Mary ANNOUNCEMENTS: none COT: YHQ took usbout

Surprisingly cool morning

Date: 2024-07-13 AO: run Q: Kielbasa PAX: Dosey Doe, frasier, jrr_tolkien, rock_thrill FNGs: None COUNT: 5
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Sauna Tunnel

Date: 2024-07-12 AO: the-brave Q: Hippie PAX: frasier, wingman, wildturkey, Icarus FNGs: None COUNT: 5
WARMUP: SSH, Imperial Walkers, Mtn Climbers THE THANG: Loop through Ballantyne CC. It measured 4.3 in planning but registered at 5 miles.
Mercans at side streets with squats and LBC sprinkled in.
Began to rain much harder than expected. Headed to the tunnel for a rock workout. Weighted exercises included overhead press, bent over rows, squats, walking lunges.
Here’s what you missed, see you next week: 1. wingman has now unlocked the last frontier of BCC 2. frasier Lieutenant Zebulon Montgomery Pike will be proud to see you tackle the Grand Peak 3. Icarus is like the lead dog on a sled dog crew. Always wanting more. Mush On! 4. wildturkey ignored the temptation of his familiar Ruck pack and asked for double miles.
MARY: box cutters, dollie, LBC, bird dog, ANNOUNCEMENTS: July 27 – Bro Olympics in AM, Date Night in the PM COT: – Icarus’ M is crushing University – Great to have F3 Elsa out of the ice castle and into the gloom!

On behalf of Limey…

Date: 2024-07-12 AO: kevlar Q: Orange Whip PAX: poptart, lex_luthor, Limey FNGs: None COUNT: 4 Lots of chatter, lots of laughs. No rain Limey, bring stretch warmups back, Gastonia, college recruiting, kids eating chicken fingers, half nude runner, scabies, gym bros and more
Limey also led a workout

Poundtable

Date: 2024-07-12 AO: nemo-resideo Q: Roulette PAX: F3 Elsa, Odd Job, midriff FNGs: None COUNT: 4 Today we embraced the gift of early morning summer showers with a 3 mile ruck through the bowl. The burger joint is nearing completion and the walking bridge appears to be open. Props to F3 Elsa Odd Job midriff for getting out of the fart sack and getting a little stronger today.
ANNOUNCEMENTS: July 27 BROlympics and F3 OMB date night COT: Hippie took us out

Oooooold knees on old course

Date: 2024-07-11 AO: the-devils-turn Q: flipper PAX: bunker, fletch, Astro (Kyle Kirchhoff), Dosey Doe, turkey_leg, voodoo, flipper, Polly, frasier FNGs: None COUNT: 9
WARMUP: 8 PAX at 0500 to warmup THE THANG: picked up a turkey and headed to Old Course for some hill work… yuck MARY: noooope ANNOUNCEMENTS: mental toughness training sessions launching later this year, see Astro for deets COT: YHC took us out

Trespassing?

Date: 2024-07-11 AO: peak-51 Q: Spammer PAX: slim_fast, kilowatt, lois, Spammer, @catfish, @mounds, 0 FNGs: 1 0 COUNT: 6 WARMUP: Walked over to the patio behind Moo n Brew THE THANG: 5 rounds of 7 exercises. 40 seconds on, 15seconds rest, with 1 1/2 minutes of stretching between rounds COT: kilowatt

Headbands & Rocks

Date: 2024-07-11 AO: the-phoenix Q: Hippie PAX: Roulette, wildturkey FNGs: None COUNT: 3
WARMUP: SSH, IW, mtn climbers, calf stretch
THE THANG: Find Rocks the search had a hiccup but we found them.
Back to the YMCA for weighted workout; rotating rocks:
Set 1: Upoer body: overhead press, merkins, bent over rows, Carolina dry docks, curls;
Set 2: Mary: bird dogs, Dollie’s, LBC, flutters, Freddie mercuries, bear crawl moving rock
Set 3: step ups, goblet squat, walking lunges, jump squats
12 of each exercise. Repeat. We got through 2 sets and started a 3rd.
wildturkey and Roulette are meant for moving heavy things and crushed it. YHC got those twig arms under tension and mustarded thru.
Mumblechatter was a minimum but we learned that a human can run a faster marathon than a horse. :exploding_head:
MARY: Set 2 ANNOUNCEMENTS: Bro Olympics in 2 weeks COT:

It was Muggy

Date: 2024-07-10 AO: the-maul Q: war_eagle PAX: teddyf3, Hippie, wingman, patent_pending, Odd Job FNGs: None COUNT: 6
WARMUP: Standard warmup by Firebirds. THE THANG: At Firebirds partner up with one partner running with other performing exercise then flapjack. P1 runs the first loop P2 derkins on wall. Then P2 runs the 2nd loop P1 step ups. Finally P1 runs 3rd loop and P2 wall crunches.
Mosey to fountain at Office/Chipotle. P1 runs around building P2 incline merkins. Then squats with butt touching the wall and finish with V ups.
Mosey to CFA. Same concept with burpees, calf raises and oblique side rolls.
Head back to launch stopping for 2 rounds of Racktar Ndiaye on a Target shopping cart corral.
MARY: Throughout ANNOUNCEMENTS: Date Night 7/27 at OMB COT:

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