Fountain, Dragstrip, & Banking
Date: 2024-08-05 AO: firestarter Q: Hippie PAX: Roulette, Rudy, wildturkey, Odd Job FNGs: None COUNT: 5
WARMUP: SSH, IW, Mtn Climbers, push-ups
THE THANG: we set a goal to get 100 push-ups by the end of the workout.
Fountain Workout: step ups, squats incline push-ups
Drag-strip: picked an aisle in the lot for some sprints. We ran in 2 heats. Waiting heat did squats while the waited for the first heat to finish. Roulette has wheels! And there were flashes of what he would look like on the pitch streaking toward the goal! Well done.
Banking: headed to 5th/3rd to make deposits and see gains! – jumps over speed bump, then push-ups and then take a lap around the building. – we finished out our 100 push-up goal here.
MARY: a round of Mary included box cutters, flutters, LBC, big boys, Freddie mercuries
COT: congrats to Rudy. He has a lot to be proud of as his daughter starts college in the fall. He’ll be DR as he helps her move in out of state. firestarter will be awaiting your return!
WARMUP: SSH, IW, Mtn Climbers, push-ups
THE THANG: we set a goal to get 100 push-ups by the end of the workout.
Fountain Workout: step ups, squats incline push-ups
Drag-strip: picked an aisle in the lot for some sprints. We ran in 2 heats. Waiting heat did squats while the waited for the first heat to finish. Roulette has wheels! And there were flashes of what he would look like on the pitch streaking toward the goal! Well done.
Banking: headed to 5th/3rd to make deposits and see gains! – jumps over speed bump, then push-ups and then take a lap around the building. – we finished out our 100 push-up goal here.
MARY: a round of Mary included box cutters, flutters, LBC, big boys, Freddie mercuries
COT: congrats to Rudy. He has a lot to be proud of as his daughter starts college in the fall. He’ll be DR as he helps her move in out of state. firestarter will be awaiting your return!
chickens get loose in Marvin
Date: 2024-08-03 AO: chicken-run Q: bratwurst PAX: midriff, Sherpa, Hippie, Danger Field FNGs: None COUNT: 5 connect.garmin.com/modern/course/35153025
A slog through Marvin Creek, Gates of Marvin, and Providence Downs South. Not flat. Not cool. Not dry (bodies, we had the swish swish going). But we got through it.
Danger Field and Sherpa with 18mi total.
Das Boot was stalking us, for those no reason for him to ride through the gated neighborhoods of Marvin on his skinny tires and tight pants.
Benefit of driving past the course in the way in is that it makes it easy to drop some water. Definitely welcome break around the 1hour mark.
A slog through Marvin Creek, Gates of Marvin, and Providence Downs South. Not flat. Not cool. Not dry (bodies, we had the swish swish going). But we got through it.
Danger Field and Sherpa with 18mi total.
Das Boot was stalking us, for those no reason for him to ride through the gated neighborhoods of Marvin on his skinny tires and tight pants.
Benefit of driving past the course in the way in is that it makes it easy to drop some water. Definitely welcome break around the 1hour mark.
Pumping Chests with the Sounds of ‘Nam
Date: 2024-08-03 AO: olympus Q: Krzyzewski PAX: The Worm, Mountain Momma, Wabbit FNGs: None COUNT: 4 A perfect square of pax filled the Olympus lifting circle this fine, breezy morn of August 3rd in the year of our Lord 2024. Mumblechatter made the usual rounds discussing the freakish abilities of rugby Olympians, athletic goalposts to be mindful of as you age, back-to-school shopping, and the benefits of drinking a half pint of stout before noon (it’s probably vitamins). Much appreciation to the pax for working through YHC’s somewhat wide-ranging weinke, but as advertised, we did get in some good chest exercises. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) EMOM #1 (10 min.) in Reverse Ladder Format – Heavy swings (10x; reduce 1x each minute) – Goblet chest press (1x; increase 1x each minute) 2) Squat Complex (8 sets; 2 sets of each line) – Single racked squat – R (5x) -> merkins (10x) -> single racked squat – L (5x) – Goblet squat (5x) -> merkins (10x) -> goblet squat (5x) – Transformer squat – R (5x) -> merkins (10x) -> transformer squat – L (5x) – Overhead squat – R (5x) -> merkins (10x) -> overhead squat – L (5x) 3) Reverse Press/Pullover Ladder (5 sets) – Chest press (lying on back) (8x; decrease 1x each time through) – KB pullover (4x; increase 1x each time through) 4) KY Burpees EMOM (5 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat so 2 sets total each minute 5) EMOM #2 (2 min.) – Lawnmower (3x) -> hi-pull (3x) -> snatch (3x); alternate arms each minute – Running low on time so only did 2 min. 6) Single-bell carries (for two trees) – Racked – Waiter – Suitcase MARY: Regretfully, Mary did not grace us with her presence today ANNOUNCEMENTS: – Prayers for our brothers facing loss, illness, and life-changing diagnoses in their families – Two faith-oriented events coming up at the Bojangles Coliseum: (i) Charlotte Crusade (9/20) (www.charlottecrusade.com/) and (ii) Life Surge ft. Kathy Ireland (9/14) (lifesurge.com/charlotte/) – Also, Hot Wheels Monster Trucks Live Glow Party is coming up in August, if that’s more your speed… (www.boplex.com/events/hot-wheels-monster-trucks-live-glow-party) – “Often injustice lies in what you aren’t doing, not only in what you are doing.” – Marcus Aurelius, Meditations, 9.5; it’s like they say…all evil needs to prevail is for good men to do nothing COT: Joined the Rock pax for a joint COT
Amazing Conversation Topics
Date: 2024-08-03 AO: stonehenge Q: war_eagle PAX: Cheese Curd, Hawkeye, Roulette, markettimer FNGs: None COUNT: 5
WARMUP: Mosey to Sarah’s Y for standard warmup. Extra attention paid to warming the arms up for what was to come. THE THANG: YHC had prelaid out some station work at the bull statues. Stations were set up in a circle with a cone in the middle of the circle. 8 total stations, 4 with gear and 4 would be body weight exercises. Concept was pick a station, do said exercise then bear crawl to the center cone. Plank until everyone gets to center cone then crawl bear back to your station. Then rotate clockwise to the next station. Concept was time under tension. For kicks once we finished a round of all stations we took a lap around the bull ring. Exercises were as follows: 10/12 lb dumbbells Rd 1= 12 side lat raises and Rd 2 = 12 front lat raises
35/45 lb kettlebells Rd 1 = 5 snatches each arm and Rd 2 = 5 cleans each arm
20/25 lb dumbbells Rd 1= 8 hammer curls each arm and Rd 2= 8 preacher curls each arm
Cinder block Rd 1 = 12 bent over rows and Rd 2 = 12 upright rows
Body weight stations Rd 1 = 10 merkins and Rd 2 = 10 dying cockroaches
Market Timer said, and I quote, “we should do another round and do crab walk instead of bear crawl.” So a man of the people YHC called a 3rd round. Pax chose which exercise they did at the gear stations and YHC called 10 floor wipers at the body weight stations.
MARY: She was present throughout.
ANNOUNCEMENTS: Cheese Curd thinks Ballantyne proper is pretty. Roulette with the good reminder that we should be thankful for those guys that get up and show up bc without that none of us would be able to do this.
COT: Mumblechatter was somewhat muted throughout but when it was present it was classic. Topics covered expressing dog’s anal glands, the 4th F being Foot High Fives, serious workout injuries caused by slipping on paper and various other discussions that aren’t fit for writing out. It is this mumblechatter that makes the workouts bearable. And t-claps to Cheese Curd for being the voice of reason and telling me the workout sucked thus balancing out compliments about the workout. Gotta stay grounded. Enjoyed hearing Hawkeye’s journey to Charlotte…those stories always intrigue me. T-claps to Market Timer for coming through on his promise of 3 posts this week. Strong work. Roulette is crushing it and taking advantage of all the various workouts that F3 offers: gear, run, ruck, bootcamp. You name it and he is doing it.
WARMUP: Mosey to Sarah’s Y for standard warmup. Extra attention paid to warming the arms up for what was to come. THE THANG: YHC had prelaid out some station work at the bull statues. Stations were set up in a circle with a cone in the middle of the circle. 8 total stations, 4 with gear and 4 would be body weight exercises. Concept was pick a station, do said exercise then bear crawl to the center cone. Plank until everyone gets to center cone then crawl bear back to your station. Then rotate clockwise to the next station. Concept was time under tension. For kicks once we finished a round of all stations we took a lap around the bull ring. Exercises were as follows: 10/12 lb dumbbells Rd 1= 12 side lat raises and Rd 2 = 12 front lat raises
35/45 lb kettlebells Rd 1 = 5 snatches each arm and Rd 2 = 5 cleans each arm
20/25 lb dumbbells Rd 1= 8 hammer curls each arm and Rd 2= 8 preacher curls each arm
Cinder block Rd 1 = 12 bent over rows and Rd 2 = 12 upright rows
Body weight stations Rd 1 = 10 merkins and Rd 2 = 10 dying cockroaches
Market Timer said, and I quote, “we should do another round and do crab walk instead of bear crawl.” So a man of the people YHC called a 3rd round. Pax chose which exercise they did at the gear stations and YHC called 10 floor wipers at the body weight stations.
MARY: She was present throughout.
ANNOUNCEMENTS: Cheese Curd thinks Ballantyne proper is pretty. Roulette with the good reminder that we should be thankful for those guys that get up and show up bc without that none of us would be able to do this.
COT: Mumblechatter was somewhat muted throughout but when it was present it was classic. Topics covered expressing dog’s anal glands, the 4th F being Foot High Fives, serious workout injuries caused by slipping on paper and various other discussions that aren’t fit for writing out. It is this mumblechatter that makes the workouts bearable. And t-claps to Cheese Curd for being the voice of reason and telling me the workout sucked thus balancing out compliments about the workout. Gotta stay grounded. Enjoyed hearing Hawkeye’s journey to Charlotte…those stories always intrigue me. T-claps to Market Timer for coming through on his promise of 3 posts this week. Strong work. Roulette is crushing it and taking advantage of all the various workouts that F3 offers: gear, run, ruck, bootcamp. You name it and he is doing it.
DaVinci extravaganza
Date: 2024-08-03 AO: _sob Q: Circuit City PAX: kirby, Palmolive, Odd Job FNGs: None COUNT: 4
WARMUP: pretty standard: SSH, LSS, imperial, mountain, etc. THE THANG: triple nickel by the fountain along with some coupon work by Target. MARY: the Boone crunch was a crowd pleaser ANNOUNCEMENTS: scavenger hunt in Waxhaw COT: met up with Bratwurst and the chicken run crew. Midriff took us out.
WARMUP: pretty standard: SSH, LSS, imperial, mountain, etc. THE THANG: triple nickel by the fountain along with some coupon work by Target. MARY: the Boone crunch was a crowd pleaser ANNOUNCEMENTS: scavenger hunt in Waxhaw COT: met up with Bratwurst and the chicken run crew. Midriff took us out.
Parking Lot 5K+
Date: 2024-08-02 AO: mountain-goat Q: Spammer PAX: Spammer, retread, gullah, fleetwood, Insomniac, mallcop, kilowatt, sledge, Mounds, Catfish FNGs: None COUNT: 10 WARMUP: Mosey from SCMS bus lot to Crunch Fitness / ABC parking lot in ARBO for some dynamic stretching. THE THANG: Run the interior lanes of the ARBO parking lot, alternating between exertion and recovery. Recommended pace was 10K or higher for the exertion lengths. MARY: Much discussion about the Q promising no hills today and the ARBO parking lot not being “flat” enough… ANNOUNCEMENTS: Continued prayers for Sensei and his M, as well as fleetwood’s dad. COT: Insomniac
Imitation is the Sincerest form of Flattery…
Date: 2024-08-02 AO: _area-51 Q: Point Break PAX: snowflake, Circuit City, O’Tannenbaum FNGs: None COUNT: 4 YHC was tapped last minute to substi-Q for Mr. Magoo while he is DR. Having endured a whiteboard beatdown by Franky last week, i thought I’d simply rinse & repeat.
Basically an AMRAP circuit of pain. Feel free to modify for a future Q of your own. You can venmo Franky his commission…
Basically an AMRAP circuit of pain. Feel free to modify for a future Q of your own. You can venmo Franky his commission…
Right back to work
Date: 2024-08-02 AO: nemo-resideo Q: Roulette PAX: F3 Elsa, Odd Job, The Worm, patent_pending FNGs: None COUNT: 5 THE THANG: After a few days in Philly it was nice to get right back to work with a ruck post. We got a solid 3 miles in on a humid morning on the mean streets of Bally. Really encouraging to see the commitment from F3 Elsa to keep coming out making himself a better HIM. Props to patent_pending on the 1st Nemo post and Odd Job & The Worm holding it down as regulars. ANNOUNCEMENTS: Be Excellent to each other COT: soft_pretzel took us out
Farmer Carry Suck!
Date: 2024-08-02 AO: kevlar Q: lex_luthor PAX: Erin Brokavich, poptart, Orange Whip, @limey FNGs: None COUNT: 5 WARMUP: SSH and Mtn Climbers THE THANG: Timer for workout was 1 lap Farmers Carry using a kb in one hand and a sandbag in the other. Kb was 35lbs and the sandbag was 40ish Rest of the squad rotated through the following exercises row, merkins with db’s, jump rope, thrusters, box jump, curls and deadlifts We were all able to get in 3 full rounds. Lot’s of election discussion. And a good recommendation that we could all use a little less news in our lives. MARY: not enough time ANNOUNCEMENTS: none COT:
Nature walk
Date: 2024-08-02 AO: the-brave Q: Palmolive PAX: kirby, thin_mint, bunker, midriff, wingman, fire_hazard, das_boot, tuck, mario, soft_pretzel, Hippie FNGs: None COUNT: 12 Second post, second Q at The Brave. I think the energy of a good sized group had me off to the races, but humidity and mediocre cardio fitness caught up to me around mile 3. Let’s see if we hit the marks for today:
4+ miles? :white_check_mark: Burpees (makes it a boot camp)? :white_check_mark: Impressive flatular endurance? :white_check_mark:
All in all a good day, and one time I’ll actually lead the group from the front!
WARMUP: Just run.
THE THANG: See map for route. Stopping about every 0.75 miles for ab ladder of 10 Arods, 20 LBCs, 30 pistol crunches (15 per side), and 40 air humpers. We went up and down the ladder with 40 monkey humpers on the bridge over Johnston and 10 burpees back at launch.
MARY: See above “ab ladder”
ANNOUNCEMENTS: Lots of events going on in Waxhaw this next month. As midriff said, pick something to challenge yourself this fall and train for it.
COT: Soft pretzel took us out.
4+ miles? :white_check_mark: Burpees (makes it a boot camp)? :white_check_mark: Impressive flatular endurance? :white_check_mark:
All in all a good day, and one time I’ll actually lead the group from the front!
WARMUP: Just run.
THE THANG: See map for route. Stopping about every 0.75 miles for ab ladder of 10 Arods, 20 LBCs, 30 pistol crunches (15 per side), and 40 air humpers. We went up and down the ladder with 40 monkey humpers on the bridge over Johnston and 10 burpees back at launch.
MARY: See above “ab ladder”
ANNOUNCEMENTS: Lots of events going on in Waxhaw this next month. As midriff said, pick something to challenge yourself this fall and train for it.
COT: Soft pretzel took us out.