Easy… until the end

Easy… until the end

Date: 2024-04-08 AO: swole Q: flipper PAX: voodoo, Uncle Leo, The Worm, flipper FNGs: None COUNT: 4 SFG prep continued with a double day, but a little light on reps. Pandora pumped out early aughts rock and four PAX got after it, nuff said
WARMUP: SSH, IW, Arm Circles, Swings, Prying Squat THE THANG: SLDLs, Waiter Carries, DBL Cleans, DBL Rack Squats, and crowd pleasing “hateful 8s” of snatches and merkins MARY: no time today ANNOUNCEMENTS: WTF, Savage Race, Rick Stuff COT: YHC took us out

One is the loneliest number

Date: 2024-04-08 AO: chubby-hubby Q: grasshopper PAX: grasshopper FNGs: None COUNT: 1
WARMUP: I pre-ran a couple miles, which included a code brown. I was running late, literally, and worried that I wouldn’t get back to the AO in time to launch with anyone. I was wrong. THE THANG: I ran our normal route, and saw lots of deer, and lots of other runners. MARY: I don’t know what this is ANNOUNCEMENTS: Running alone in the dark on an empty greenway is not as much fun as one would think. COT:

New Territory For Some Pax

Date: 2024-04-06 AO: the-rock Q: geraldo PAX: Circuit City, Cottonmouth, ductwork, geraldo, hoover, Runstopper, Water Works FNGs: None COUNT: 7
WARMUP: Started off then circled back for ductwork who came in hot. We headed over to the little traffic circle on the other side of campus for COP. SSH x 20 Imperial Walkers x 20 Squats x 20 Sharon Towers x 20
THE THANG: We took off down Route 51 and hung a left on Rea heading towards Dunkin Donuts. We stopped along the was for some Mary before turning into Carmel Estates. We ventured down to the Magic Kingdom, with instructions to stop at every other street light for 5 merkins. I clearly didn’t remember that there aren’t that many steet lights. We stopped at the end of the cul de sac for some Mary before reversing course, stopping along the way for several times 10 squats. Heading back to campus we stopped for some Mary before making our way to the rock pile for som arm work. We then returned to meet up with the Olympus pax for Mary MARY: Rosalita x 15 Flutter x 15 Heels to Heaven x 15 ANNOUNCEMENTS: Waxhaw Trailfest 4/20 Mumblechatter: – YHC promised Runstopper & ductwork 3-4 miles and we had 4.3sh – Kudos to hoover for the double down of Java Run & The Rock for 8sh miles. He’s Ville 2 Ville ready – Runstopper was setting the pace the entire workout – I don’t think the pax was disappointed bypassing Five Knolls – YHC didn’t give in to the pleas from some pax to make a run for Dunkin after Carmel Estates – The Magic Kingdom was new for sure pax like Water Works & ductwork who saw some nice potential customers in that hood – Kotters to Circuit City , keep coming back – Cottonmouth was pushing it today keeping up with Runstopper

When is the next KB workout? Whenever the pax swing into town!

Date: 2024-04-06 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, ickey_shuffle, mighty_mite FNGs: None COUNT: 5 This morning, five pax took to the world-renowned pavement of Olympus , ‘F3’s most exciting workout experience™’. Armed with a skinny weinke, uninspired playlist, and an onslaught of bad jokes, we trudged through an hour of pain, punctuated by 30 mins of monotonous swings. Luckily, the pax dug deep to bring some levity by passing the proverbial mic each minute of the aforementioned EMOM. In honor of our impromptu Def Comedy Jam, YHC hereby presents the following awards: – Lifesaver Award – goes to The Worm for sage advice on how grammar can prevent catastrophe – Pescatore Award – goes to Voodoo for best fish-themed joke, which also involves an accent – Humanitarian Award – goes to YHC for insightful tips on how to find our visually-impaired brothers in provocative locations – Ironman Award – goes to Might Mite for a long-ranging joke covering parrots, cigars, and bricks that somehow lasted the better part of 4 EMOM cycles – Sack Lunch Award – goes to Ickey Shuffle for carrying the joke-telling duties like said award with an impressive array of quips and wisecracks All in all, a solid pump made tolerable by good mumblechatter and great pax. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Da Presses (5 sets) – Single presses (3x/2x/1x descending ladder, alternating e/s) 2) Da Swings (30 min EMOM) – 1-handed swings (10x) 3) Da Carries (4 sets) – Farmer’s carries w/ heavy bells (90 sec) MARY: The gents of The Rock descended upon us leading to a choose-your-own-adventure Mary sesh with options of what appeared to be core-focused exercises and then a more painful route filled with weight-assisted lunges that Voodoo cooked up. Minimal time for either, but good odds that we see the lunges make an appearance at a nearby workout soon ANNOUNCEMENTS: – We’ve got the WTF on 4/20 – We’ve got Brew Ruck on 5/25 – We’ve got a Savage Race in June – We’ve got a blood drive…possibly soon? COT: Went out as per custom with the men of the Rock. Ductwork led us in a prayer for requests both said and unsaid.

LBT (Little Baby Track)

Date: 2024-04-05 AO: kevlar Q: Orange Whip PAX: Horsehead, Limey FNGs: None COUNT: 3 3 of us tried out the new field and were the first men to sweat on the new grass. It was an honor.

Mountain Goat w cone action!

Date: 2024-04-05 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Insomniac, kilowatt, sledge FNGs: None COUNT: 7
WARMUP: Two out early for sleep haters 4mi. One out for 2 pre-run. Starting on time the 7 launched out (two walkers) to Woodfox Dr. then on to Rounding Run then to Raintree Ln. Dynamic stretching and movements ensued. THE THANG: 30 45 60 hill reps was on the menu. After magically finding cones for each Pax the goal was 30sec @85%effort and set out your cone, the goal was to make it back in time for each repeat x5. “Quick paced” cool down return. Then Providence Colony Drive for 45sec for 3. Back to the Raintree hill for 60sec x 3. Most made it, some were confused either way all were safe. MARY: n/a ANNOUNCEMENTS: praise report for Lois AKA Rick on recovery also my father’s release from hospital, and sensei’s family. COT: Insomniac

Another recycled Brave workout

Date: 2024-04-05 AO: the-brave Q: fire_hazard PAX: frasier, midriff, Hippie, Rousey, Odd Job FNGs: None COUNT: 6 There was a great group of men out this am. They all pushed hard. Rousey was in typical rousey form. He almost took Frasier as he was coming back from the prerun. Hippie, Frasier and midriff killed the runs. Rousey had the best sprint out there and gave Frasier some running tips along the way. Oddjob is working through his knee pain and gave it 100% today.
WARMUP: Head to a parking lot up community house rd for some SSH, IW, and windmills.
Stop at the bridge for some seated oh presses.
THE THANG: Get to the elementary on elm. And do the following. 10 pull-ups 10 jump ups on the bench 15 big boy sit ups in front of the school. Run all the way down into the abyss of the neighborhood across from the school. 10 burpees then run back up Complete 2 full rounds most of the third.
Head back home with mixed exercises on the way. MARY: plank for 1 min ANNOUNCEMENTS: Sign up for wtf COT: help us be good leaders, help Panera survive rousey’s visit today.

The real power couple

Date: 2024-04-05 AO: centurion Q: Cheese Curd , Starch PAX: Mr. Magoo, Pilgrim, Snuka, Benny, snowflake, Rawhide, Project Z FNGs: None COUNT: 9 Filling in for a vacationing WT, I asked Starch if he would like to VQ or Co Q and he was all in. Was it the opportunity to demonstrate that he has been practicing cadence count in his sleep or working on the best disclaimer speech. Either way he was ready to kick off the first 22 mins (on the button).
WARMUP: Starch lead us to the original parking lot for warmups SSH, IW, runner stretch, potato picker and same merkins – all in perfect cadence
Head over to the deck
THE THANG: Partner up: Partner 1 and 2 go in different directions, go up the stair ls to level 2, meet in the middle for 10 merkins, 10 flutters and 10 lunges (each leg). Run back down and 5 burpees repeat on level 3 and 4
Move onto the ramps: sprint the up, jog out the flat then 3 exercises, American hammers, squats and merkins (?) Complete the Circut all the way to the top
At the top, turn over the perfectly executed first half to his co Q
Cheese Curd lead the following Head down the stair and follow Snow Flack to the “other” rock pile….not so much a rock pile, so we headed back to the original plan.
Stop for some marry and eventually ended up at the rock pile and grab a lifting rock
Deconstruct the thruster 25 of each -squats -curls -press Put them all together for 20 thrusters
25 of each -sit up press -Russian twist -flutter press
Take a small break by placing the rock overhead an going into the bank parking lot, switching to farmer carry (fail) and then back to overhead
25 of each -up right row -shack the baby (front press) -triceps
20 of each Russian twists Flutter press Big boy sit up
Head home
MARY: yep, your welcome for them washboard abs
ANNOUNCEMENTS: WTF, GoRuck Light, Savage race
COT: Starch took us out -well done Starch on a flawless first half. Disclaimer, cadence count and execution to the min was perfection. He even started on time -even though he was my CoQ, I still gave him a hard time. Not only was he not shaken, he threw some shade on my disclaimers (non existent). Damn kids, don’t respect their elders -YHC on the was a hot mess. I doubted my plan and opted for a different rock pile, causing for a longer then planned run. We got back late and I probably screwed up something else along the way -were we the strongest power couple or the greatest tag team…the future is truely unknown, but everyone got 46 mins of work and stronger for it.

Will this count for the stats?

Date: 2024-03-26 AO: swift Q: midriff PAX: frasier, bratwurst, Gump, fleetwood FNGs: None COUNT: 5 Last q of the month for Swift. Start the Fastest Mile Trial Training Program. Find a not-so-flat surface in the corporate park for 8 x 400 meters at hard effort with 60 seconds recovery in between.

Bagpipe Egg Hunt

Date: 2024-04-02 AO: bagpipe Q: midriff PAX: Starch, Eleanor, Pilgrim, wildturkey, kirby, teddyf3 FNGs: None COUNT: 7 Hide eggs at seven different locations in the corporate park. 5 burpees, 20 squats, 15 mountain climbers, 20 squats, 20 merkins, 20 squats at each location. Starch found the most eggs, so won the prize! Too many squats… We had fun and sweat a lot

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