Tour de DaVinci

Tour de DaVinci

Date: 2024-05-04 AO: _sob Q: Chopper PAX: soft_pretzel, Odd Job, teddyf3, das_boot, @Snake Eyes, @super trooper, @omnicron, @roulette FNGs: None COUNT: 9
WARMUP: mosey around Pet Smart back to parking lot for: Imperial Walkers, various arm circles (small, large, forward & reverse), Hill Billies THE THANG: mosey all around the AO with various breaks for fun and frivolity. First stop at a small park for a Triple Nickel of step ups & dips. Stop at pool for flutters, dolly, bridge ups, mountain climbers, calf stretching. Headed towards Target short stop before crossing Rea waiting for the 6, continued to Target where we took a break with wall sits & air presses. Since Roulette & Snake Eyes were thoughtfully maintaining the 6 position I gave Snake Eyes opportunity to lead the next mosey around Target where he stopped for some slow count merkins. Mosey off campus for a short stride (slowly increase pace to full speed) up the hill on Blakeney Heath, continue to rock pile for 17 triple Lindy’s (curl to press to tricep extension) OYO. A few pax couldn’t keep their rocks off the ground before we started the called exercise so we added 3 burpees. Headed back down the hill and across AK with a stop for some extra Mary, bridge ups with leg lifts, flutter, pretzel crunches each side. Continue to the fountain for a ring of fire :fire: (100 incline merkins). Headed back towards launch, took another rest at Pet Smart with wall sits & air presses. Back to launch for 3 burpees OYO to finish it off. MARY: scattered throughout the Thang ANNOUNCEMENTS: 1Jun beer run COT: YHC prayed us out with most of the Chicken Run runners joining us before Chick-fil-A

May the 4th be with you

Date: 2024-05-04 AO: _sob Q: ToeJam PAX: Rousey, Cheese Curd, wildturkey, Rehab, lex_luthor, fireman Ed FNGs: None COUNT: 7
WARMUP: good old fashioned SSH Imperial Walkers, arm circles front and back, good stretch warrior 1 I think we deemed it, calf stretches and mt climbers THE THANG: mosey to the clock of pain. It was a full 35min of non stop action 12 stations like hours on a clock. We started in the center of the clock and this was the rally point after each workout. Once you got back to center it was 12 burpees then put to the next exercise. Reducing 1 burpee each time you came back. 1. 40lb sand bag squats 20 2. Merkins 30 3. tricep extensions 30 4. lbc 45 5. Romanian dead lifts 20 each leg w25lb kb 6. 40lb sand bag shoulder press 7. 25lb Curls 30 8. Flutter 45 9. Jump squats 20 10. derkins 30 11. lateral arm raises 10lb dumbbells 30 12. heels to heaven 45 Completely gassed afterward we mosey over to the turf and do a bear crawl sprint while holding plank untill your bear crawl. Mosey back to launch with all coupons in tow. MARY: called exercises for 5 min everyone got a turn ANNOUNCEMENTS: savage race upcoming. Beer Ruck also COT: balled it up and there was a request to pray for the guy with the wooden leg that wild turkeys dad used to drink with out of the leg. Lol not serious but we still shouted him out in praise.

Ballantyne’s Burial Grounds

Date: 2024-05-01 AO: the-maul Q: midriff PAX: Hippie, kirby, war_eagle, super trooper, picasso FNGs: None COUNT: 6 Took the boys on an adventure to the Big Rock Nature Preserve at the base of the Murderhorn, where we carried rocks, lifted rocks, traded rocks and observed ancient rock formations. Found lots of interesting things along the way, including a dead bird (or rat), prescription pills and graffiti on these sacred grounds. Lots of mountain climbers on the way back up the Horn and shoulder presses/ball to the wall by the cinema before making it back to launch.

Everybody Loves the Track

Date: 2024-05-03 AO: mountain-goat Q: retread PAX: Pele, slim_fast, Spammer, retread, kilowatt, sledge FNGs: None COUNT: 6
WARMUP: 2 laps followed by dynamic stretching. THE THANG: Track ladder was on the docket this morning. 400 meters at pace, adding a lap each time, followed by 400 recovery. We cheered on the beasts/rogues/savages carrying 100 lbs around the track. ANNOUNCEMENTS: Savage Race, SOB Date Night this weekend. Continued prayers for Julie and Sensei. COT: KW with the honors.

I think we got enough miles

Date: 2024-05-03 AO: the-brave Q: Franky PAX: frasier, fire_hazard, picasso, teddyf3, kirby, midriff FNGs: None COUNT: 7
WARMUP: short run then 20 SSHs, windmills, and some dynamic stretching. THE THANG: running the 4 mile loop and stopping at a few stations for merkins, American hammers, Supermans, etc. last mile flag carrier with 5 second sprints. Crowd pleaser for sure. Mumble chatter stopped. MARY: no show ANNOUNCEMENTS: I forgot COT:

Getting back

Date: 2024-05-03 AO: kevlar Q: Rudy PAX: ChickenWing, Rudy FNGs: None COUNT: 2 I’ve posted only twice in the past 30 days. Partly to travel, but a good portion due to laziness. I forgot how much I need F3. WARMUP: Mosey to side of church. Stretching THE THANG: side street with lights, 5 merkins at each light, mosey to track. 20 squats, 20 lunges, run a lap, repeat. Ab web, 1 big boy, 4 American hammers, up to 7 and 28. Mosey to rock pile, lift rocks, mosey to gazebo or Derkins and step ups, back to rock pile for more lifting, mosey back to the track to finish the ab web, run a lap between sets. MARY: ANNOUNCEMENTS: COT: Chicken Wing took us out

Resiliency Workout

Date: 2024-05-02 AO: peak-51 Q: beaver PAX: beaver, slim_fast, sledge, Spammer, ductwork, Full House, lex_luthor, Hooter (real name Zach) FNGs: 1 Hooter (real name Zach) COUNT: 8
WARMUP: Plank for 1 minute THE THANG: Walk to alley for COP in cadence: SSH x25 IWs x25 Merkins x25 Mountain climbers x25
Walk to parking lot next to grass: Jack Webb x5 Mary – around horn, each pax select x20, with back exercise thrown in by SlimFast (great call Slim!) Bear crawl across grass, crab walk back Various stretches x5 Qi Gong forms x2 to center our chi
Walk back to alley: Peoples chair 2×60 seconds Balls to Wall 1×40 second
Back to launch: Plank – 1 minute
MARY: duh… what? ANNOUNCEMENTS: Today’s workout was a “resiliency” workout – intended to provide a balanced portfolio of beatdown with stretching and Qi Gong for energy flow and stronger resilience.
Of course, during the Qi Gong forms Professor SlimFast had a quip… something about our “coccyxes”. More opportunities there for further coccyx discussion points at future workouts.
We welcomed a new FNG “Hooter” – real name Zach. Thanks to Ductwork for bringing him out! Hooter was attacked by an owl during Sparta – so naming ceremony was a no-brainer. Welcome Hooter!
COT: Prayers for Sensei’s wife, Julie, and others in the group. Please add any prayers I may have missed. It was an honor to lead.

Big crew for Swans

Date: 2024-05-02 AO: the-devils-turn Q: flipper PAX: flipper, fletch, bunker, grasshopper, turkey_leg, Cheese Curd, Gump, voodoo, bratwurst, Dosey Doe, citgo, wingman, frasier, Astro (Kyle Kirchhoff), Polly, hairball FNGs: None COUNT: 16 Big crew showed out for a cool morning in the gloom, and all runners hit the called route, which has become a bit of a novelty at the turn. CheeseCurd tucked with an injured grasshopper (heal up dude), while a smattering of PAX ran the called 3.5 mile tempo.
WARMUP: 0500 prerun THE THANG: Swans Run MARY: who? ANNOUNCEMENTS: beer ruck, beer run, heavy mile tomorrow at SCMS, savage race COT: Astro fulfillled his reverend duties and took us out

Splinters and Savages: A Shield Showdown

Date: 2024-05-02 AO: the-phoenix Q: tagalong PAX: Hawkeye, Rousey, wildturkey, Hippie FNGs: None COUNT: 5 :star2: Great work at #Shield today, PAX! :star2: tagalong here, your Q for the day, somehow navigated us to victory with the help of GPS! :compass:
:man-running: Hawkeye – 60 years young and schooling us all! While most are counting wrinkles, you’re counting reps! Soon-to-be Rat Dad :rat: at VMI – that’s some legacy you’re building there, Hawkeye! :muscle:
:muscle: wildturkey – Bro, are you for real? :100: pounds for a mile? You’re the reason I triple-check my life insurance before every workout. Absolute unit! :turkey::man-lifting-weights:
:wind_blowing_face: Hippie – Speedy Gonzales called, he wants his pace back! We had to throw in some mulch splinters just to see if anything can actually slow you down. Spoiler: not much can! :tornado:
:man_in_lotus_position: Rousey – Only true savages can pull off LuLu Lemon and headbands while doing burpees. Keep setting those fashion #goals, warrior poet! :running_shirt_with_sash::prayer_beads:
:construction: We tackled burpees, merkins, bear crawls, tarantulas, and the infamous splinter mulch in back Mary. If you aren’t feeling it now, you will tomorrow! :bear::spider:
:spiral_calendar_pad: ANNOUNCEMENTS: teddyf3 is gearing up for F3 date night :clinking_glasses: – hit him up for the deets and make sure your better half hasn’t made other plans!
:fire: Keep pushing, keep inspiring, and most importantly, keep coming back for more punishment! :joy: #NoExcuses #F3Nation

Spreadsheet tells the truth and also is terrible

Date: 2024-05-01 AO: meathead Q: Unplugged PAX: voodoo, The Worm, flipper, gump, ickey_shuffle, Uncle Leo, MARTA, Wabbit FNGs: None COUNT: 9 A quote from the notes section of the spreadsheet: “Heavy 2H swings again, and this time 20 per set; these are HARD!”
True, very true. This was awful.
This was a hard workout that caused the PAX to question their AO choices. However, we are better for the heavy cleans, carries, squats, and especially the heavy swings. Great work men!
WARMUP: SSH Halo LSS ATW Arm Circles
THE THANG: – Waiter carries: 5 x (1 carry ea side @ 32kg) – Double cleans: 5 x (5 cleans @ 24kg) – Double front squats: 5 x (5 squats @ 24kg) – 2H swings: 5 x (20 swings @ 40-48kg, rest :30)
MARY: Bulldogs Flutter press Plank Glute bride – poor choice
ANNOUNCEMENTS: 1 mile 100lb ruck SCMS friday 5/3 at 5:30 Brewruck 5/25 Blood drive early June COT: with the men of Anvil.

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