Tabata Thursday
Date: 2024-02-22 AO: peak-51 Q: slim_fast PAX: slim_fast, Rudy, Spammer FNGs: None COUNT: 3 Tabata Circuit Workout in the Seaboard Parking lot. There will probably be a lot more workouts like this as we start to transition this workout to a no-run workout, in an effort to get more people out. Anyone who wants a run option can come pre-run with us before launch.
Awards are Meanless….Legacy Counts
Date: 2024-02-21 AO: meathead Q: Unplugged PAX: voodoo, Emoji, Uncle Leo, Wabbit, Hotty Totty FNGs: None COUNT: 6 WARMUP: THE THANG: Lawnmower Rows5 x (3-5-8) Goblet Squats5 x (3-5-8)
Heavy Swings5 x (3-5-8) Explosive Merkins5 x (3-5-8) Rounds 3, 4, &, 5 we did sets of 16 to save time. high_tide filled this workout with reps on reps on reps!
Suitcase carries L/R to the big light and back.
MARY: No time. ANNOUNCEMENTS: Blood Drive and 5K with Madison
COT: With the fine PAX of Anvil
Great group today with some quality mumble chatter Uncle Leo and voodoo kept me on my toes with reps and set count. Great work by HottyTotty pushing hard whilst getting coached by Voodoo and Uncle Leo. Wabbit quietly killing over in Tesla corner. Emoji doing lots of flying merkins….respect!
The playlist was famous musicians/groups that never won a Grammy. The groups we got to were: – Audio Slave – Run DMC – Doors (died early) – Buddy Holly (plane crash with the Big Bopper and Richie V) – Jimmi Hendrix (died earlyish) – Bob Marley (died earlyish) – Diana Ross – The Who – Ramones – Beach Boys – Queen – Pantera
Ran out of time for: – Nas – Journey – Grateful Dead – GnR
-UP out.
Heavy Swings5 x (3-5-8) Explosive Merkins5 x (3-5-8) Rounds 3, 4, &, 5 we did sets of 16 to save time. high_tide filled this workout with reps on reps on reps!
Suitcase carries L/R to the big light and back.
MARY: No time. ANNOUNCEMENTS: Blood Drive and 5K with Madison
COT: With the fine PAX of Anvil
Great group today with some quality mumble chatter Uncle Leo and voodoo kept me on my toes with reps and set count. Great work by HottyTotty pushing hard whilst getting coached by Voodoo and Uncle Leo. Wabbit quietly killing over in Tesla corner. Emoji doing lots of flying merkins….respect!
The playlist was famous musicians/groups that never won a Grammy. The groups we got to were: – Audio Slave – Run DMC – Doors (died early) – Buddy Holly (plane crash with the Big Bopper and Richie V) – Jimmi Hendrix (died earlyish) – Bob Marley (died earlyish) – Diana Ross – The Who – Ramones – Beach Boys – Queen – Pantera
Ran out of time for: – Nas – Journey – Grateful Dead – GnR
-UP out.
Would you rather do this workout or anything else?
Date: 2024-02-21 AO: the-maul Q: picasso PAX: Smash, kirby, madison, patent_pending, Loogie, madame_tussauds, commish, wingman, chippy, Skippy (Indianapolis), f3bigtuna FNGs: None COUNT: 12
WARMUP: Some light Murderhorn with called exercises.
THE THANG: A very loose concept based around a ChatGPT suggested “Would you rather” workout. It wasn’t good so no there’s no reason to put it in the F3 archives but we managed to run 2+ miles and lift some rocks.
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT: It was great seeing the OG Maul Squad join us. Let’s keep this momentum into the warm weather next week! Sorry about the take out, not my finest.
And I forgot to take a picture so I generated one with AI instead. Let me know which one you are.
WARMUP: Some light Murderhorn with called exercises.
THE THANG: A very loose concept based around a ChatGPT suggested “Would you rather” workout. It wasn’t good so no there’s no reason to put it in the F3 archives but we managed to run 2+ miles and lift some rocks.
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT: It was great seeing the OG Maul Squad join us. Let’s keep this momentum into the warm weather next week! Sorry about the take out, not my finest.
And I forgot to take a picture so I generated one with AI instead. Let me know which one you are.
Librarian or Refrigerator
Date: 2024-02-21 AO: wamrap Q: rachel PAX: Alf, Orange Whip, double_e, rachel, O Tannenbaum, mcgee, Mile High, Librarian FNGs: None COUNT: 8 Parking deck fun and a little confusion but everyone got their money’s worth. Welcome WAMRAP newbie Librarian.
Unoriginal
Date: 2024-02-21 AO: sacs Q: Cheese Curd PAX: Starch, Roulette, wildturkey, Lafleur, geraldo, Focker FNGs: None COUNT: 7
WARMUP: 1/2 mile ruck with sandbag to the hill THE THANG: 3 exercises then walk up or down the hill. 2 full rounds: 15 reps round 1 and 10 round 2 MARY: big boy sit ups w/ ruck for the last min
#1- swings, thrusters, big boy sit ups #2 – overhead press, lungs, burpees #3 – cleans, shoulder to shoulder press and deadlift #4 – upright row, front squats and front press ANNOUNCEMENTS: be kind and reach out to guys you haven’t seen fire_hazard sledge Rousey Emoji hoover Scratch and Win MAD COT: blood drive Good work today… sorry for the repeat of the hills. Once I posted the preblast, I was reminded by geraldo that Lafleur just did hills. Focker tried to get in my head today…not today my friend! wildturkey hates his sandbag and left it in the lot. Starch and Roulette don’t complain enough for becoming regulars. I fear that will change over time, but these guys do the work and say little. Great to see you every week!
WARMUP: 1/2 mile ruck with sandbag to the hill THE THANG: 3 exercises then walk up or down the hill. 2 full rounds: 15 reps round 1 and 10 round 2 MARY: big boy sit ups w/ ruck for the last min
#1- swings, thrusters, big boy sit ups #2 – overhead press, lungs, burpees #3 – cleans, shoulder to shoulder press and deadlift #4 – upright row, front squats and front press ANNOUNCEMENTS: be kind and reach out to guys you haven’t seen fire_hazard sledge Rousey Emoji hoover Scratch and Win MAD COT: blood drive Good work today… sorry for the repeat of the hills. Once I posted the preblast, I was reminded by geraldo that Lafleur just did hills. Focker tried to get in my head today…not today my friend! wildturkey hates his sandbag and left it in the lot. Starch and Roulette don’t complain enough for becoming regulars. I fear that will change over time, but these guys do the work and say little. Great to see you every week!
Chapter 4 – Come Alive
Date: 2024-02-20 AO: 3rdf-timekeeper Q: Kielbasa PAX: Kielbasa, bratwurst, Gump, frasier FNGs: None COUNT: 4 ANNOUNCEMENTS: Frasier on Q for next week – Chapter 5 – Grieve and Live
Do we have to carry that stuff?
Date: 2024-02-20 AO: bagpipe Q: lex_luthor PAX: Hawkeye, kirby, Cooter2, Rousey, Pilgrim, Jitter Bug (Louisville, KY) FNGs: None COUNT: 7 WARMUP: Grabbed 2 sandbags and a ruck and moved to Ballantyne Resort. The team rotated carrying the weight between the 7 of us – hello warmup THE THANG: Commenced on a circuit behind the resort that included – 10 decline merkins, 5 pullups, 15 dips and 10 rows -> completed 3x Did 3-5 minutes of Mary before heading back to launch with the weight Final push included 2 rounds of situps, pushups and sprints and 5 burpees
Second Winter Swift
Date: 2024-02-20 AO: swift Q: flipper PAX: Wolverine, bratwurst, voodoo, Gump, frasier, flipper FNGs: None COUNT: 6
WARMUP: mosey to bill ring for dynamic stretches THE THANG: roughly mile repeats at HM effort w/200m “kick” to end each repeat. Recovery as desired heading into the next repeat. 4 PAX ran the workout while Frasier ran OYO and Brat ran recovery pace after an impromptu marathon at Oak Island on Saturday #burly. MARY: this is swift… ANNOUNCEMENTS: Waxhaw Trailfest coming in April, great 1st and 2nd F opportunity, see slack for details. Teens for Courage 5k, contact Madison (his daughter is organizing the race). Marta wants your blood (for the Red Cross) on Mar. 8th COT: w/ Bagpipe crew
WARMUP: mosey to bill ring for dynamic stretches THE THANG: roughly mile repeats at HM effort w/200m “kick” to end each repeat. Recovery as desired heading into the next repeat. 4 PAX ran the workout while Frasier ran OYO and Brat ran recovery pace after an impromptu marathon at Oak Island on Saturday #burly. MARY: this is swift… ANNOUNCEMENTS: Waxhaw Trailfest coming in April, great 1st and 2nd F opportunity, see slack for details. Teens for Courage 5k, contact Madison (his daughter is organizing the race). Marta wants your blood (for the Red Cross) on Mar. 8th COT: w/ Bagpipe crew
To Failure
Date: 2024-02-20 AO: skunk-works Q: ChickenWing PAX: Header, stonecold, Ozzie FNGs: None COUNT: 4
WARMUP: we did get warmed up THE THANG: 10 reps down to 6 reps. 2 exercises per round. Did 3 rounds. Moved onto 5 to 1s with various lifts MARY: 6 MoM at the close ANNOUNCEMENTS: 3/8 :drop_of_blood: :red_car:. Header in Q next week. Ozzie came down from Metro. Welcome to Skunk. :skunk: COT: TAPs to Lois, Sensei, and Reese.
WARMUP: we did get warmed up THE THANG: 10 reps down to 6 reps. 2 exercises per round. Did 3 rounds. Moved onto 5 to 1s with various lifts MARY: 6 MoM at the close ANNOUNCEMENTS: 3/8 :drop_of_blood: :red_car:. Header in Q next week. Ozzie came down from Metro. Welcome to Skunk. :skunk: COT: TAPs to Lois, Sensei, and Reese.
Newer ground
Date: 2024-02-19 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, hairball, Polly, tuck, HazMat FNGs: None COUNT: 7
WARMUP: THE THANG: Got a solid 5 miles in. No one was dropped and everyone went home satisfied. MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: Got a solid 5 miles in. No one was dropped and everyone went home satisfied. MARY: ANNOUNCEMENTS: COT: