#NoRunning

#NoRunning

Date: 2024-08-01 AO: peak-51 Q: Spammer PAX: Spammer, kilowatt, slim_fast, gullah, mallcop, beaver, retread FNGs: None COUNT: 7 WARMUP: Windmills and IW in the top of the parking lot to get loose. THE THANG: Fun morning with work that combined wooden dice, painting the parking spots, and suicides (#NoRunningStyle). Pax brisk walked to the bottom of the parking lot. Goal was to “paint” (aka do an exercise in) each empty spot in the parking lot. Each Pax rolled a wooden dice to determine how many exercises they did in their “spot”. When they finished they came back to the starting line and preformed 15 SSH. Then they went to find the next empty spot, and re-rolled a dice to get a new exercise count for their new spot. This continued until all the spots were painted. First time through Pax performed the number of exercises shown on the dice. Second time through the exercise count doubled, and third time through x3. Exercises consisted of R1: Burpees, R2: Sit ups, R3: Merkins. After three rounds it was time to join up with the boys from sparta. MARY: No Time ANNOUNCEMENTS: Continued prayers for Sensei and his M, and for the family friends of ChickenWing. COT: Orange Whip

Alone in the dark

Date: 2024-08-01 AO: the-devils-turn Q: flipper PAX: Chopper, Dosey Doe, Polly, hairball, Astro (Kyle Kirchhoff), turkey_leg, flipper FNGs: None COUNT: 7 Recently, DevilsTurn had returned to form, with the PAX running together along the planned route and having a good ole time. Today, well, less so. Admittedly most of the PAX ran together near the called route, but YHC ran hill intervals solo…. Cest la vie
Great to see Chopper back at DT and Astro joined us as he nurses his cranky knee back to health.
WARMUP: 4 prerunners THE THANG: 6 for “rolling hills” option of Magic Kingdom and 1 for intervals on Mt Rea MARY: nope ANNOUNCEMENTS: mental toughness zoom meetings starting 8/12. See Astro COT: Thanks to Astro for taking us out

Missed arm day this week

Date: 2024-08-01 AO: the-phoenix Q: Cheese Curd PAX: teddyf3, Rudy, Starch, markettimer FNGs: None COUNT: 5 YHC loaded the family cruiser with enough weights and objects for about 10 pax. 5 showed, so I took out 5 different object with different weights: 1- 35# cinderblock 2- 40# sandbags 1- 48 # iron wheel 1- 50# sandbag
WARMUP: grab a weight and head to the school entrance. Drop weight and do a loop in the parking lot
THE THANG: total of 6 groups of 3 exercises. Switch weight after every 3 exercises/ 10 reps each and then after 2 groups take a lap.
We ended up going thru the Circut 2x’s 1) -weighted burpees (instead of the jump, lift the weight) -big boy sit-ups -deadlift
2) -Thrusters -upright rows -Russian twists
Take a lap
3) -Overhead press -Lunges (10 per) -curls
4) -swings -Push press/ shake the baby -squats
Take a lap
5) -offset merkins -flutter press -cleans
6) -tricep -standing side bend with weight -bent over row
take a lap
Repeat
MARY: did a little extra Mary to catch our breath ANNOUNCEMENTS: none COT: thanks Starch for taking us out
Not a ton of mumble chatter today. Heavy grunts and groans. I failed to bring out the tunes. Good to see markettimer living up to his commitment
F3 is an amazing group! Whether you are approaching something or in the middle of something new/ different. Talk to the pax, likely someone has tackled that challenge and has some advice! It’s often hard to go thru life changes, but you don’t have to do it alone.
Have a great day!

“insert clever title”

Date: 2024-08-01 AO: run Q: Happy Meal PAX: Keystone, ChickenWing, Orange Whip, ductwork FNGs: None COUNT: 5 I wrote up a great BB, then it got erased… This is the abbreviated version. We ran to the track at Crestdale. Thankfully ductwork had his trusty headlamp. Practice round with 5 reps of diamond merkins, regular, wide, staggered right, then left, and run a lap at 80%. Ran towards launch and made a loop around the Teeter supply center. Did some random exercises on the way home. Finally, we did sprints with some NUR. Keystone finished strong crushing the sprints.
Orange Whip took us out. 🙏 Sensei’s family and ChickenWing’s family friend.
Thank you for the opportunity to lead 👊. Noticeably absent Full House

Dog Park Circuit

Date: 2024-07-31 AO: anvil Q: jet_fuel PAX: jet_fuel, puddin_pop, Snuka, Abba, deep_dish, Point Break, Bananas, marge FNGs: None COUNT: 8 Down and back to Davie Dog Park. Various exercises lacking olympic form were conducted…

42 brings all the boys to the yard

Date: 2024-07-31 AO: meathead Q: flipper PAX: Rudy, MARTA, high_tide, Uncle Leo, voodoo, ickey_shuffle, Wabbit, flipper, The Worm, Soul Glo FNGs: None COUNT: 10 YHC rolled up for his 2nd KB Q in three days and was surprised to find the parking lot already filling up. I’d like to think this was due to the mystery of 42 pre-blast offered yesterday evening, but more likely the PAX just decided Wednesdays are a good day to swing iron.
Once a year we’re afforded a chance for a little hubris, along with every other human who also came into the world on that same spot on the solar calendar. So while I may have felt special this morning, truth is the population of our blue rock divided by 365 is still a really big number… none of those other people where there today so I felt justified making the weinke all about 42.
Why 42? Because on 7/31/1982 my parents were given the dubious gift of seeing YHC’s countenance for the very first time, a day which surely lives in infamy. Since that date, I don’t know that I’ve ever lived in a more blessed state than I do today, and F3 is a big part of that. So it was with no small amount of gratitude that I lead the PAX in a birthday themed beatdown, all accompanied by my favorite blend of hard rock bands playing songs made famous by other people. Might be the last time I get invited to Q Meathead, so might as well go out with a bang right?
Anyways, on to the recap
WARMUP: usual suspects intermingled with 3 sets of 14 swings (first 42) THE THANG: Modified Porpoise Complex, 3 round w/ right, 3 rounds w/ left. X 7 (2nd 42) Armor Building Complex, 7 rounds (3rd 42) Rack hold to press hold in cadence, 7 each side 3X (4th 42) Clean to reverse lunge 7x a side, 2 times through, then snatch to reverse lunge 7x a side. (5th 42)
Weights were light due to high reps but plenty of volume for what ended up to be a pretty high intensity beat down. Thanks to Voodoo and Unplugged for the chance to lead a celebration of suffering, and to all the PAX for following me.
MARY: Boat/Canoe, Flute Bridge, elbow Plank ANNOUNCEMENTS: mental toughness training, see Astro or Dosey Doe if interested COT: w/ Anvil, thanks to Jetfuel for the takeout

BRR Training

Date: 2024-07-31 AO: wamrap Q: Orange Whip PAX: O’Tannenbaum, Alf, poptart, mcgee, Orange Whip FNGs: None COUNT: 5 Nothing better for BRR training than doing burpees and running up stairs so that’s what we did.
The Thang
Stair 1 – exploding merkins (10), :up: diamonds (15) :up: merkins (20) :arrow_down:
Burpees
Stair 2 – Freddie mercury(10), :up: heels to heaven (15) :up: ww2 sit-ups (20) :arrow_down:
Burpees
Stair 1 – tarantulas(10), :up: jump squats(15) :up: :monkey: humpers (20) :arrow_down:
Burpees
Run lap
————————————
Pretty sweaty and nasty morning inside the blood stained walls of the parking deck. My hands stuck to the floor at one point. Probably just old piss or Chick Fil A sauce so I’ll be okay.
No Flatiron (does he exist?) or several other regulars.
As Alf said, it was a completely free workout again today. Also men were there, and it was done outdoors (kinda)
OT has a wicked goatee going or as Alf called the thigh tickler
McGee regretted his big chest workout last night…come on man, Wednesdays are for burpees
Pop Tarts scars have finally healed and we are back to just staring at his ink when he takes his shirt off instead of the leprosy…
I saw a nipple shield laying on the 2nd deck…which tells me something might have gone down last night. No condom this time so this could be one of the many children conceived in the friendly confines of the WAMRAP deck.
Ahhh…If these walls could talk….

“Respect”

Date: 2024-07-31 AO: _sob Q: teddyf3 PAX: wingman, Odd Job, bratwurst, patent_pending, midriff, Big Tuna, Chipotle, longdistance FNGs: None COUNT: 9
WARMUP: Short mosey to Jersey Mikes – SSH X12, IW X12, Windmill X10, Merkin X10, Squat X10 THE THANG: Short mosey to behind HT – at 4 speed bumps do 7 merkins each. Wait for the six and do some Mary – LBC’s X 15, Freddy Mercury X15 – Mosey to church rock pile – 15 curls, 15 shoulder press, 15 tricep extensions, 15 squats. Put down the rocks and all you got up Ballantyne Commons to corner of Elm for some Mary. Short mosey to brick wall next to church sidewalk for some markins X 10. Short mosey back to rock pile – repeat 2 more times. Mosey back to behind HT – 5 merkins at each of the 6 speed bumps. Mosey to COT. MARY: Lots ANNOUNCEMENTS: COT: Great seeing @LongDistance today from Atlanta. It’s been 6 years since he was in the SOB gloom and looking slim. Respect to him!

Keeping it Moving

Date: 2024-07-29 AO: swole Q: flipper PAX: The Worm, Emoji, Soul Glo, Uncle Leo, flipper FNGs: None COUNT: 5 Forgetting to post for 3 days means the weinke is poorly remembered, please accept this approximated recap of the events which unfolded at Swole
WARMUP: the usual things and swings THE THANG: variations on the voodoo complex, 10-30 swings in increments of 5. SLDLs. Goblet Squat to Goblet press sets MARY: some of that ANNOUNCEMENTS: n/a COT: YHC took us out

3 WODs of goodness

Date: 2024-07-31 AO: sacs Q: Cheese Curd PAX: geraldo FNGs: None COUNT: 2
WARMUP: 1 ruck lap around the track
THE THANG: WOD 1: 1 min of each x 3 rounds/ ruck only -Mtn climber -Good Morning -Merkin
1 bus lap
WOD 2: Round 1 10 step-ups left leg w/ruck 5 – Bear complex’s (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) w / sandbag 10 step-ups right leg w/ruck
3 total rounds
1 bus lap
WOD 3: 1 min, 3 exercises x3 rounds -ruck swing -ruck lunge -big boy situp
1 big bus lap loop
Done
MARY: just big boys ANNOUNCEMENTS:nothing COT: short and sweet. Geraldo took us out. Best of luck geraldo on the interview results from yesterday. Have a good day

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