Hawkeye’s 4 Corners Beat Down
Date: 2024-07-30 AO: bagpipe Q: Hawkeye PAX: Rudy, Starch, war_eagle, kirby, Snuka; Scooter FNGs: None COUNT: 6
WARMUP: SSH, IW, Hillbillies, Mountain Climbers, Side angle stretch THE THANG: Lunge Suicides with Jump Lunges at each station. Then the brutal 4 Corners – 5 Burpees every middle, 30 Plank Jax, 25 LBCs, 15 Jump Lunges, 10 Shoulder Tap Merkins, then again in reverse order. Indian Run back to launch with last man drop for 5 Merkins. MARY: PAX choice ANNOUNCEMENTS: COT: Met up with our runner brothers and group pic.
WARMUP: SSH, IW, Hillbillies, Mountain Climbers, Side angle stretch THE THANG: Lunge Suicides with Jump Lunges at each station. Then the brutal 4 Corners – 5 Burpees every middle, 30 Plank Jax, 25 LBCs, 15 Jump Lunges, 10 Shoulder Tap Merkins, then again in reverse order. Indian Run back to launch with last man drop for 5 Merkins. MARY: PAX choice ANNOUNCEMENTS: COT: Met up with our runner brothers and group pic.
Finally Done!
Date: 2024-07-30 AO: swift Q: Gold Digger PAX: bratwurst, fleetwood, fire_hazard, midriff, purell, soft_pretzel, tagalong, Wolverine, Brisket, Mistake FNGs: None COUNT: 11
WARMUP: Lap of the course, for clarity, plus dynamic stretching THE THANG: 3x8min on/4min off MARY: A little late COT: Keep Fleetwood’s father in your prayers
Thanks for letting me lead in July, always a pleasure!
WARMUP: Lap of the course, for clarity, plus dynamic stretching THE THANG: 3x8min on/4min off MARY: A little late COT: Keep Fleetwood’s father in your prayers
Thanks for letting me lead in July, always a pleasure!
Random Olympic sports
Date: 2024-07-29 AO: firestarter Q: lex_luthor PAX: Rudy, Franky, Point Break FNGs: None COUNT: 4
WARMUP: Ran to HT and did SSH and Rudy found us just in time for the workout THE THANG: One of my favorites Glute bridge to sit-up Merkins to Mtn Climbers Lunges to Squats Followed by a loop Did this 3 times with reps defending 21 – 15 and 9 Proceeded to 20 Kirby squats and 20 Dips followed by backwards running Last exercise was 15 Aussie Pull-ups and 15 Cosac squats
MARY: 4 exercises before time was up ANNOUNCEMENTS: COT:
WARMUP: Ran to HT and did SSH and Rudy found us just in time for the workout THE THANG: One of my favorites Glute bridge to sit-up Merkins to Mtn Climbers Lunges to Squats Followed by a loop Did this 3 times with reps defending 21 – 15 and 9 Proceeded to 20 Kirby squats and 20 Dips followed by backwards running Last exercise was 15 Aussie Pull-ups and 15 Cosac squats
MARY: 4 exercises before time was up ANNOUNCEMENTS: COT:
pj clockwise
Date: 2024-07-29 AO: blakovery Q: bunker PAX: bunker, Polly, Kielbasa, wingman, kirby FNGs: None COUNT: 5 No Rain. Humid Polly/Bunker/Kirby for some type of pre-run all solo i think.
Moderate-Movie quotes-2.4 miles-No Rain
Date: 2024-07-29 AO: base-camp Q: O’Tannenbaum PAX: Abba, thunder_road, geraldo, Mr. Magoo, hopper, gummy, ductwork, @limey, @dorothy, @lager, @huggy bear, @jet fuel, @stalker FNGs: None COUNT: 14
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
Chick-lympics
Date: 2024-07-27 AO: chicken-run Q: midriff PAX: soft_pretzel, Rob Rosenthal – Drive By, Doublemint, HazMat FNGs: None COUNT: 5 We flew the coop to Cuthbertson High School to mix trail running and Brolympics. Ran the 1-mile event and the 5-mile route and 3-mile route from Waxhaw Trail Fest. Lots of mud on the trails made for many slips and some near falls.
Prayers to Doublemint whose wife is due today with their first child!
Prayers to Doublemint whose wife is due today with their first child!
Not as good as I once was….uh oh!
Date: 2024-07-27 AO: the-rock Q: O’Tannenbaum PAX: Flatiron, madison, Circuit City, Abba, Horsehead, Tuna, Alf, hopper, geraldo, Snake Eyes, Limey, Hopper’s 2.0, Dorothy, Stalker, , Flo Jo FNGs: 1 Flo Jo COUNT: 17
WARMUP: Mosey around the lot, Hillbillies, SSH, back peddle (politician), Merkins, PP, plank THE THANG: Trees with escalating merkins, squats, burpees. Split teams and did pull ups and dips X 3 with Mary in between. MARY: throughout ANNOUNCEMENTS: none COT: Thai prayer from ABBA, he is heading back. It has been great to have you for the last month-blessings!!
So sorry I forgot several pax and my video didn’t work. Yesterday was a long day, thus I’m recovering and not 100%. I’m as good once as I ever was…
WARMUP: Mosey around the lot, Hillbillies, SSH, back peddle (politician), Merkins, PP, plank THE THANG: Trees with escalating merkins, squats, burpees. Split teams and did pull ups and dips X 3 with Mary in between. MARY: throughout ANNOUNCEMENTS: none COT: Thai prayer from ABBA, he is heading back. It has been great to have you for the last month-blessings!!
So sorry I forgot several pax and my video didn’t work. Yesterday was a long day, thus I’m recovering and not 100%. I’m as good once as I ever was…
Four shy of a rugby team…
Date: 2024-07-27 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, ickey_shuffle, beaver, Unplugged, frehleys_comet FNGs: None COUNT: 9 Apparently low 70s temps without a brutal sun is the perfect recipe to bring out the pax – old and new. Nine strong took to the pavement to enjoy the spoils of the closing session of this rainbow spreadsheet. Great to see Frehleys back swinging with us and always a pleasure to have Unplugged join us on the weekend. The Worm was back in action with some good tales from his travels and Beaver bravely joined us for his 2nd Olympus beatdown. The usual suspects, including Ickey, Flipper, MARTA, Wabbit, and YHC, rounded out the crew for a solid pump. 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) Variety EMOM (18 min.) – A: Snatches (5x e/s) – B: Double bent over rows (10x) – C: Goblet chest press (8x) 2) Squats (4 sets) – Heavy goblet or double racked squats (6x) 3) Glutecifer complex (3 sets) – Alternating OH (or racked) reverse lunges (6x) – Double cleans (6x) – Outside-the-legs double swings (6x) 4) Sots presses & calf raises (3 sets) – Wide stance Sots press (4x e/s) – Racked calf raises (15x) 5) Carries – Racked – Waiter – Suitcase – Jerry West MARY: Just enough time for one round of the glutebridge ANNOUNCEMENTS: – Not a ton on the docket at the moment – call your mothers – Since that’s a wrap for Joe Daniels for the time being, join us next week for Q’s choice – should be a wide-ranging variety of pain for a good pump COT: Abba took out the gentlemen of the Rock and Olympus – prayers for safe travels back to Thailand, Abba
Secret Stonehenge
Date: 2024-07-27 AO: stonehenge Q: wildturkey PAX: ToeJam FNGs: None COUNT: 2 5ish miles and good conversation