#swift
Date: 2024-06-11 AO: run Q: frasier PAX: bratwurst, fleetwood, Gold Digger, Hippie, kirby, midriff, soft_pretzel, wildturkey, Wolverine, Purell FNGs: None COUNT: 11
WARMUP: slight mosey followed by some warm-up drills. THE THANG: the work out was pretty simple, but meant to be hard. Starting from the base of Ben Nevis and running towards the parking deck. You run five minutes up at effort and then four minutes down with effort, hoping to get as close as you can to the start finish. we had two minutes of rest in between our four reps. MARY: ANNOUNCEMENTS: great work by everyone today. Blessed with slightly less humidity. Everyone gave a solid effort. It appeared that most people kept it consistent and were able to equal or build on how far they got at each rep. Next week we will be doing the same thing with a longer rep and slightly more recovery. COT:
WARMUP: slight mosey followed by some warm-up drills. THE THANG: the work out was pretty simple, but meant to be hard. Starting from the base of Ben Nevis and running towards the parking deck. You run five minutes up at effort and then four minutes down with effort, hoping to get as close as you can to the start finish. we had two minutes of rest in between our four reps. MARY: ANNOUNCEMENTS: great work by everyone today. Blessed with slightly less humidity. Everyone gave a solid effort. It appeared that most people kept it consistent and were able to equal or build on how far they got at each rep. Next week we will be doing the same thing with a longer rep and slightly more recovery. COT:
I do not like it Sam I am
Date: 2024-06-11 AO: bagpipe Q: Palmolive PAX: Hawkeye, Starch, Circuit City, Cooter2, Julip (F3 Omaha) FNGs: None COUNT: 6 Did we use weights from a gym? No! F3 knows that doesn’t make a HIM. Be creative use some boulders, And by the end you’ll have toasted shoulders. Push yourself and support fellow PAX, Who would pick burpees over jumping jacks. Tear it down to build it up, And leave every workout with a full cup.
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
start of being Slow
Date: 2024-06-11 AO: 3rdf-timekeeper Q: bratwurst PAX: Gold Digger, frasier, Hippie, soft_pretzel FNGs: None COUNT: 5 Started Intro to Slow Productivity by Cal Newport. https://a.co/d/f2FW08J .
Schedule: 1. 6/18 – Next week Chapters 1&2 led by Hippie. 2. 6/25 – Chapter 3 3. 7/2 – Chapter 4 4. 7/9 – Chapter 5 5. 7/16 – Conclusion and Wrap-up
Schedule: 1. 6/18 – Next week Chapters 1&2 led by Hippie. 2. 6/25 – Chapter 3 3. 7/2 – Chapter 4 4. 7/9 – Chapter 5 5. 7/16 – Conclusion and Wrap-up
All I need are some tasty moguls, a cool buzz, and I’m fine
Date: 2024-06-10 AO: swole Q: The Worm PAX: flipper, ickey_shuffle, Uncle Leo, voodoo FNGs: None COUNT: 5
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
Falcons fly!
Date: 2024-06-04 AO: bagpipe Q: das_boot PAX: wildturkey, Rousey, Starch, Hawkeye, war_eagle, Cooter2, das_boot FNGs: None COUNT: 7 7 PAX posted for a Q who hasn’t led Bagpipe in… a long while.
The weinke: shoot for the FALCON. What is the falcon? – SSH x 14 – Then 4 rounds of 26x – Flying squirrel – American Hammer – Lunges – Curls – 1x 400m lap around the pond – No cheat merkins – Finish with another SSH x 14
This was a tribute to an FNG in St Louis who fell at COT and died. Whoa. This was a tough workout and we almost made it through it but it’s a challenge.
Great effort by solid men in a beautiful and muggy morning. Starch and Wild Turkey led the way and pushed us all this morning 👊
The weinke: shoot for the FALCON. What is the falcon? – SSH x 14 – Then 4 rounds of 26x – Flying squirrel – American Hammer – Lunges – Curls – 1x 400m lap around the pond – No cheat merkins – Finish with another SSH x 14
This was a tribute to an FNG in St Louis who fell at COT and died. Whoa. This was a tough workout and we almost made it through it but it’s a challenge.
Great effort by solid men in a beautiful and muggy morning. Starch and Wild Turkey led the way and pushed us all this morning 👊
Brolympics return for 2024!!!
You’ve heard the rumors, and the anticipation has been off the charts. It has been 7 long years, but your wait is finally over. Mark your calendars, because BROlympics is back and hosted by Waxhaw! Attendance is a must for anyone who loves F3, competition, comradery, your country, and awesome shirts.
New to F3 and never heard of BROlympics? This is an amazing CSAUP consisting of 10 individual events developed to test strength, speed, stamina, physical toughness and mental toughness for both Gazelles and Clydesdales alike.
Events will be scored, culminating in a podium finish with 1 overall Gold/ Silver/ Bronze medal winner. Participation in each event is optional, however, the more events you participate in, the more likely your chances of reaching the podium. Don’t’ care about podiums? No problem. Show up, participate in the events you think you’ll enjoy, cheer others on, and just have fun.
Many volunteer options available. Please reach out to:
Kid Rock- Damascus – Tuck to let them know you would love to help count/judge/time ect… Form police in full effect!
When: Saturday, July 27, 2024, 0600 – 0900
Where: Cuthbertson HS – Field next to the track Track
1400 Cuthbertson Rd, Waxhaw, NC 28173
Who: All men of F3, regardless of region, age, size, speed, or strength
Events (subject to change):
1 Mile
100 Meters
Suicide / Agility Run
Max Burpees in 2 Minutes
Keg Toss
Max Kettlebell Snatches in 2 Minutes
Sled Push / Pull
Tire Flips
Sandbag Shuffle
The Phlygethon (medley event)
What to Bring:
Shovel flags
Any 40-50 lb kettlebells that you have
Watch/Phone to time yourself and your partner
Water (we will also have some on site)
Old workout gear / F3 shirts for the F3 PAX that live at the Charlotte Rescue Mission. These guys MUCH appreciate our donations and truly wear them with PRIDE.
Spread the word and invite your favorite down range PAX to compete in this year’s Brolympic Games!
There was an Attempt
Date: 2024-06-05 AO: meathead Q: Soul Glo PAX: The Worm, Uncle Leo FNGs: None COUNT: 3 The kettlebellers are following a new spreadsheet. The workouts include some interesting movements and I was advised to watch the instructional videos, so I did. The problem, as I learned at 5:30am Wednesday, Meathead was Day 2 of the program, not Day 1, so I had watched the wrong videos and “prepared” the wrong Weinke. Uncle Leo to the rescue! Turns out, even a few “Meatheads” were able to figure out and, if anything, get a good sweat!
WARMUP: SSH 20, 5 2-handed swings, IW 10, 5 2-handed swings, wrist/elbow/shoulder rotations, 5 2-handed swings, prying squat
THE THANG: 18 min alternate EMOM -A) swing/snatch x3 each side -B) one arm long cycle x3 each side
Jack in the Box Complex – least lean/ squat/ right lean 3×3
Lighter double clean and jerk – 5 sets 30 second AMRAP
Waiter carries
MARY: nada ANNOUNCEMENTS: believe a blood drive had happened and endurance/fun runs are scheduled. COT: Thanks to Point Break for the send out.
WARMUP: SSH 20, 5 2-handed swings, IW 10, 5 2-handed swings, wrist/elbow/shoulder rotations, 5 2-handed swings, prying squat
THE THANG: 18 min alternate EMOM -A) swing/snatch x3 each side -B) one arm long cycle x3 each side
Jack in the Box Complex – least lean/ squat/ right lean 3×3
Lighter double clean and jerk – 5 sets 30 second AMRAP
Waiter carries
MARY: nada ANNOUNCEMENTS: believe a blood drive had happened and endurance/fun runs are scheduled. COT: Thanks to Point Break for the send out.
I hope nobody shows up …..
Date: 2024-06-08 AO: davinci Q: Franky PAX: mic_check, C3P0, Palmolive, teddyf3, Olaf, kirby, Loogie, T2000 FNGs: None COUNT: 8
WARMUP: long run, 20 ssh, 20 imperial walkers, 20 merkins, dynamic stretching THE THANG: long run and working down 55 burpees. Then we switched to 55 (i can’t remember what we did) :(. The main event was 60 flutters, 60 American hammers, and 60 LBCs with running. Then more running and 55 Superman’s. Oh yes. We did 4 60 yard sprints. Mic-Check is pretty fast!! 3.12 miles total. MARY: a few of the crowd favorites. ANNOUNCEMENTS: can’t remember any of it. COT: several chicken runners showed up and we had a nice and big COT.
WARMUP: long run, 20 ssh, 20 imperial walkers, 20 merkins, dynamic stretching THE THANG: long run and working down 55 burpees. Then we switched to 55 (i can’t remember what we did) :(. The main event was 60 flutters, 60 American hammers, and 60 LBCs with running. Then more running and 55 Superman’s. Oh yes. We did 4 60 yard sprints. Mic-Check is pretty fast!! 3.12 miles total. MARY: a few of the crowd favorites. ANNOUNCEMENTS: can’t remember any of it. COT: several chicken runners showed up and we had a nice and big COT.
Proof that Joe Daniels dresses as Gimli for Halloween
Date: 2024-06-08 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, ickey_shuffle FNGs: None COUNT: 4 Calm morning. Nice breeze. Low 60s temps. While Edenic the setting may have been, today’s edition of Olympus greeted the pax with a Swiss Army knife of pain. What’s more, as Ickey deftly observed, Pride Month happened to align with the kickoff of the rainbow spreadsheet, but this was purely coincidence. Nevertheless, the pax embraced a wide diversity of exercises ranging from the old favorites like 1-handed swings to the more novel Kentucky Burpees and bottoms-up KB holds. All told, the weinke sprinkled in a plethora of EMOMs that only rivaled the number of classic cars cruising by (more on that later). Overall, a solid pump and good to get back into Joe Daniels’ unique house of pain. Let’s get into the recap… WARMUP: 10x swings, prying squats, slingshots (7 e/w), 5x hi-pulls (e/s), halos (7x e/w) THE THANG: 1) Complex A (16 min. EMOM) – A: 1-handed heavy swings (10x) – B: Double presses (3x) 2) Gettin’ Lucky in Kentucky (10 min. EMOM) – Kentucky Burpees (2 sets) 3) Complex III (21 min. (!) EMOM) – A: Double shrugs (10x) – B: Somersault squats (7x) – C: Double KB pullovers (3x) MARY: Just enough time for some diamond merkins (10x), hammer grip KB curls (12x), and bottoms-up KB holds (1x e/s as long as the pax can hold it…roughly 20-25 sec. although it seemed like Voodoo could have gone much longer) ANNOUNCEMENTS: – Blood drive on 6/21 – July 4th convergence(s) abound – check Slack for details – Good to see Emoji back in the mix at The Rock…hopefully will join us back in kettlebell world in the coming weeks – Thanks to the pax for coming out week in and week out. Always a pleasure to see you guys at Olympus and appreciate your humoring me as we work through some oddities. To that end, we ran out of time to do the bizarre-looking swing-lunge / snatch-lunge complex…maybe we’ll keep that in the back pocket for next week COT: Although The Rock lost their Q and four (five?) others towards the end of their workout, Hoover kindly took the reins and took out the joint groups in COT. As we understand it, these brave souls got sidetracked helping a clueless classic car owner push his car into the parking lot…actually sounds like a good exercise for a future gear workout.
Moist Fun
Date: 2024-06-07 AO: the-brave Q: fire_hazard PAX: Hippie, Franky, frasier, teddyf3, picasso, soft_pretzel, midriff FNGs: None COUNT: 8 WARMUP: Run up comunity house rd to Lower Ave. and do the following: 10 SSH 10 Merkins 10 windmills THE THANG: run down lower ave. to Loch Fargo. Run a loop around the pond stopping for 10 jump squats, 10 heels to the heavens, and 10 merkins. Do this 4 times. Head over the bridge on lower to the big hill near the outdoor chairs. Complete a Triple Nickel (burpees top and bottom). Run up lower to Ballantyne Corporate Park Dr. and stop for some plank. Head up to Upper Ave and do some burpees. Run back over to community house stopping for some Burpees and mary along the way. Hit the Wells Fargo parking deck. Go in on Floor 3. Run one floor down on the ramps and then two floors up on the stairs. keep this up until 6:25 and head home together.
MARY: along the way ANNOUNCEMENTS: Panera COT: Pray for Hippies family his grandfather is Hospice.
This morning was hot and humid. Great pre-run with Friaser and Soft Pretzel. Teddy wasn’t feeling it in the beginning, but killed the last loop of the Loch Fargo rounds. Loch Fargo is .38 miles FYI. Hippie also killed it in the run up the deck. I was smoked after this one fellas.
MARY: along the way ANNOUNCEMENTS: Panera COT: Pray for Hippies family his grandfather is Hospice.
This morning was hot and humid. Great pre-run with Friaser and Soft Pretzel. Teddy wasn’t feeling it in the beginning, but killed the last loop of the Loch Fargo rounds. Loch Fargo is .38 miles FYI. Hippie also killed it in the run up the deck. I was smoked after this one fellas.