Brave Chickens v4
Date: 2024-08-17 AO: davinci Q: kirby PAX: Roulette, Palmolive, Odd Job, Snake Eyes FNGs: None COUNT: 5 There is no getting better without doing. It’s great to see everyone pushing hard on a Saturday. Snake eyes is getting stronger by the day. His father is leading by example. Oddjob is hitting back hard. Palmolive embraced the suck and powered through the good morning burpees with ease. Proud of you all! 3.5 miles
WARMUP: Yep THE THANG: Don’t cross the Kirby. MARY: At Robinson farms ANNOUNCEMENTS: Adventure races and terror trails COT: Roulette took us out.
WARMUP: Yep THE THANG: Don’t cross the Kirby. MARY: At Robinson farms ANNOUNCEMENTS: Adventure races and terror trails COT: Roulette took us out.
Every little helps
Date: 2024-08-16 AO: nemo-resideo Q: Roulette PAX: Odd Job, F3 Elsa, patent_pending, Jitterbug, The Worm, Starch FNGs: None COUNT: 7 Great turn out today, new high score for PAX at Nemo with 7! We end up nudging just over 3 miles of ruck work and only a few minutes late to COT due to the traffic light. Really encouraging to see the PAX continue to engage.
No route, no problem
Date: 2024-08-15 AO: the-devils-turn Q: flipper PAX: Cheese Curd, fletch, flipper, frasier, turkey_leg, Dosey Doe, retread, bunker, Polly, hairball FNGs: None COUNT: 10 After a few days away, YHC was too lazy to call a route for today, thankfully there were alternate plans available. Rather than opt for DD’s 12! 400s like TL, myself, retread, and HB opted in for the kinder option of old course. The truly motivated did 5 min intervals while other opted for a mosey
WARMUP: 6 for PreRun THE THANG: 2 for track work, 8 for hills MARY: nope ANNOUNCEMENTS: mental toughness COT: missed it so not sure who took us out
WARMUP: 6 for PreRun THE THANG: 2 for track work, 8 for hills MARY: nope ANNOUNCEMENTS: mental toughness COT: missed it so not sure who took us out
Welcome Mr. Safety…
Date: 2024-08-14 AO: anvil Q: snowflake PAX: snowflake, jet_fuel, Mr. Magoo, Point Break, lorax, Floor Slapper, Pilgrim, Limey, Mr. Safety (From Raleigh AO) FNGs: None COUNT: 9 Things were done.
Over the Hills and Far Away
Date: 2024-08-15 AO: sparta Q: Orange Whip PAX: hoover, hopper, geraldo, ChickenWing, stonecold, Orange Whip FNGs: None COUNT: 6 Good showing this morning as the downtown Matthews crew ran over to Jokers side of the hood and did some suicides on the Bridle Brook hill.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
We made it back with time to spare as we realized it was much harder and hillier to get there than to get back.
Chicken Wing had his competitive mode turned on this morning and inspired me to push a little harder. The entire crew was rolling fast today and I was really impressed by how close the crew kept all morning.
Bridle Brook is nasty and definitely a good training run both up and down for BRR.
Also, awesome crew at Peak 51 today who we COT with. Namely Sensei who posted just after a personal tragedy. Absolutely without a doubt the most badass dude in South Charlotte.
Great 2nd F time at Brakeman’s as always.
Killer Sprinklers and Tires
Date: 2024-08-15 AO: the-phoenix Q: wingman PAX: kirby, wildturkey, Hippie, Jitterbug, wingman, teddyf3 FNGs: None COUNT: 6 Run the teacher lot and do warmup. 20 SSH IC 10 IW IC 10 Hillbilly IC 10 Windmill IC 10 Potato Pickers (Hippie favorite) Calf Stretches
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Run to the Angel Wings Lunge Walk, Lunge Walk Backwards
10 Step-ups each Leg 20 Dips IC Repeat
Tire Throws over shoulder 5 a side 10 Squats with tire overhead Repeat
Sprints Bear Crawl
Triple Nickel on Soccer fields Run up the Hill 5 Squats Run down the Hill 5 Merkins Repeat 5 times
Burpee Tree Fest on the 9 Trees 1st Tree: 1 burpee 2nd Tree: 2 burpees 3rd Tree: 3 burpees up to the 9th tree…
Mary Slow LBC (pain) Rollover Crunch (crowd pleaser) Fluttah Dolly
3 sets of pull-ups at the playground
1 min plank.
FIN
solid work out there by everyone. Jitterbug was garlic free kirby was early to the workout wildturkey knows how you face an opponent (killer sprinklers) Hippie is easily satisfied with potato pickers. teddyf3 borrowed his car from carpool mom
F3 means a lot of different things to different people. One thing is for sure, you are not alone. There is always someone here for you now. Whether you have spoken or unspoken prayers or requests or just need to get something off your chest you can find a PAX who will just listen. Yesterday YHC heard someone say how much just speaking a few simple words out loud to someone else lifted such a burden off their chest. Please reach out. Prayers to Jitterbugs friends and family.
Burpee Delight
Date: 2024-08-14 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, rachel FNGs: None COUNT: 4 We did burpees. And a few other things. Welcome FNG Klinger.
ARMAGEDDON
Date: 2024-08-14 AO: sacs Q: Roulette PAX: Cheese Curd, wildturkey, Starch FNGs: None COUNT: 4
WARMUP: 1 mile ruck around the track
THE THANG: ARMAGEDDON
6 Rounds:
15 Slick Merkins
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash out: 1/2 mile ruck on the track
MARY: In between each round Mary paid a visit
ANNOUNCEMENTS: Waxhaw F3 events
COT: Be excellent to each other, carry your strength into your community, encourage those around you
WARMUP: 1 mile ruck around the track
THE THANG: ARMAGEDDON
6 Rounds:
15 Slick Merkins
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash out: 1/2 mile ruck on the track
MARY: In between each round Mary paid a visit
ANNOUNCEMENTS: Waxhaw F3 events
COT: Be excellent to each other, carry your strength into your community, encourage those around you
Stroke the goose neck (hills)
Date: 2024-08-13 AO: swift Q: fleetwood , frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fletch, fire_hazard, tagalong PAX: frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fire_hazard, tagalong, fletch, Brisket, Moth FNGs: None COUNT: 12
WARMUP: 1.25 warm up around and over 521 to Upper Avenue Dynamic stretching THE THANG: Start with the 3-5k pace up two gooseneck hills to Community House Rd and return and recover at medium to slow pace… repeat. Most made three to four intervals. Mosey back to COT on time all Pax accounted for. MARY: ANNOUNCEMENTS: Cane Creek (kid rock) event COT:
WARMUP: 1.25 warm up around and over 521 to Upper Avenue Dynamic stretching THE THANG: Start with the 3-5k pace up two gooseneck hills to Community House Rd and return and recover at medium to slow pace… repeat. Most made three to four intervals. Mosey back to COT on time all Pax accounted for. MARY: ANNOUNCEMENTS: Cane Creek (kid rock) event COT:
Fake it till ya make it
Date: 2024-08-13 AO: bagpipe Q: Roulette PAX: kirby, wildturkey, Starch, madison, markettimer, fallout, Jitterbug, SnakeEyes FNGs: None COUNT: 9 WARMUP: Mosey to the parking lot by the Courtyard SSH, IW, Calf/Hammy/Glute stretches, Scorpion Merkins THE THANG: Lap around the pond 30x Step-ups 20x Dips 10x Decline Merkins We did Two sets of the above then mosey over to the Y 21x Pistol Crunches… YHC called flapjack in a halfway but no one heard it… more on this later… 10x Merkins Mosey to the picnic area to complete the third round of 30x Step-ups 20x Dips 10x Decline Merkins Someone had strategically placed some Gloom Legos (Trademark) for the next bit of this haphazard 45 min fun fest… So we split the group in two, with one group taking a lap around the picnic area in between the following sets: 30x Shoulder press 20x Curls 20x Floor Presses 20x Gloom Lego sit-ups 20x Goblet squats 20x Calf raises By this point we had some antsy looks in the PAX wonder when this was ever going to end… After all we only have 5 mins left to get home, so we mosey up to the main road and we can see the swift PAX in the distance… All out sprint to the end so we can squeeze in the Mary we desperately needed… remember those pistol crunches that only got one side, time to rectify… finished it off with some elbow to knee Freddie mercs for good measure… MARY: She was omnipresent ANNOUNCEMENTS: Waxhaw event put on by KidRock, check the Wax Slack for deets… COT: Prayers for Jitterbug friend’s family who are suffering through a tragedy, Prayers for madison daughter who is embarking on the next stage of her education