Oki is done …..

Oki is done …..

Date: 2024-02-19 AO: firestarter Q: Franky , Starch, Point Break, kirby PAX: kirby, Starch, Point Break, Rudy, Franky FNGs: None COUNT: 5
WARMUP: Starch did his first Q and led us through the warmup with some light running, planks, potato pickers, and merkins. THE THANG: point break took over for some window shopping in Blakeney. Stopping by each door and doing some LBCs, merkins, squats, and Carolina dry docks. Then for some bear crawling and dirkins. Franky took over after that for a run behind target stopping at every other street light for some flutter kicks. Then back for some American hammers. The wall behind target got repaired so we tested structural integrity of the new wall by doing 10 wall climbs. Kirby took over for an insane amount of arm raises and some running. MARY: nope ANNOUNCEMENTS: oak island is over!!! COT: Kirby took us out.

4x4x48

It’s about that time of year again, where some of the completely stupid show off just how far we are willing to go to prove it!

4x4x48 is a simple concept:

4 miles – every 4 hours – for 48 hours

We have done this in year’s past and had a “great” time pushing each other to continue on. This year with so many Waxhaw PAX doing 75 Hard, we figured we would change it up slightly to allow more PAX to join in and be stupid together!

The new rules will go as follows:

4 miles – OR – 45 mins of ruck or workout – every 4 hours – for 48 hours.

This will give you 3 distinct options you can choose or mix up throughout the 48hrs. We will be completing the first and last together as a group, and it will be a 45 min run/ruck. All others are to be completed on your own, or reach out to others to have them join you, but only the first and last will have a scheduled meet up location and route. The schedule will go as follows:

(3/8)Friday 8pm – first run together- launch from Floater

Friday Midnight

(3/9)Saturday 4am

Saturday 8am

Saturday noon

Saturday 4pm

Saturday 8pm

Saturday Midnight

(3/10)Sunday 4am

Sunday 8am

Sunday noon

Sunday 4pm – final run together – launch from Floater

And for those that want to celebrate together, we can grab a drink at Taphouse afterwards.

These times are approximate and meant to keep you on track, however if you have a conflict, just ensure to get your run/ruck/workout in before the 4 hour window expires and get back on track.

As always- hit the Slack channel to keep everybody accountable and informed of where your next run/ruck/workout may be held

https://f3waxhaw.slack.com/archives/C06KSUMD1CZ

Let’s go fellas!

Just another stupid way to pull us out of our comfort zones… And beds to do something completely stupid!…. See you there!

 

The Ultimate Penultimate

Date: 2024-02-17 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, mighty_mite FNGs: None COUNT: 5 Five pax strong battled through a mostly meat and potatoes workout this morning to finish off Week 7 of our latest journey. Mumblechatter made the rounds covering Farm Haus sausages, other and sundry smoked meats, why you don’t want to own a mansion in Gilbert, AZ, and a coming of age tale for YHC at a ZZ Top concert in high school. A change of pace mostly-southern rock playlist guided our journey and the pax put this week in the books as we gear up for the final week of hypertrophy. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), slingshots (10x e/w) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for four sets (e/s) – Goblet squats 3x/5x/8x for four sets 2) Fib. B – Heavy swings 3x/5x/8x for four sets – Explosive merkins 3x/5x/8x for four sets 3) Carries – Single-Bell Rack (20 paces / 30 / 50 alternating) (2 sets) – Single-Bell Waiter (20 paces / 20 / 50) (2 sets) MARY: Mary by committee today with a roulette of exercises called out by the pax ANNOUNCEMENTS: – 3/8 – oddly enough, another blood drive is already here – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – give it a look – Mathew 5:5 “Blessed are the meek, for they shall inherit the earth.” This is your periodic reminder that the Greek word for meek “πραΰς” is difficult to translate and argued by some scholars to mean something more like “demonstrating power without undue harshness.” In other words, blessed are those who have swords, but keep them sheathed, for they will inherit the earth. Our community needs more strong men indeed, but even more so, strong men who can control their strength. Be this man this week. (Link: biblehub.com/greek/4239.htm) COT: Emoji and the men of the Rock converged and we collectively went out together

ALT OAK

Date: 2024-02-17 AO: chicken-run Q: HazMat PAX: bunker, das_boot, Dosey Doe, frasier, hairball, jrr_tolkien, Polly, rock_thrill, turkey_leg FNGs: None COUNT: 10 WARMUP: 4-5 THE THANG: 10 plus MARY: ANNOUNCEMENTS: COT: OYO

🪨 📄 ✂️…💩…

Date: 2024-02-17 AO: stonehenge Q: Palmolive PAX: lex_luthor, Rousey, f3bigtuna FNGs: None COUNT: 4 Another epic Stonehenge/Da Vinci convergence as 4 PAX got a surprise test of their school yard competition skills with 7 rounds of rock, paper, scissors at pain stations with the winners and losers doing different exercises.
We explored the new construction in the Bowl and found some new spots for coupons and hills. This really is the best AO in the region!
WARMUP: Mosey to Brixham Hill parking lot, potato pickers, plank, mountain climbers, and some other moves to get warm.
THE THANG: Stop at the rock pile by the fitness trail (thanks to Rousey for stocking it up). First round of RPS has the winner pick the losers rock for goblet squats, head shoulder knees and toes, and overhead presses.
Ditch rocks and head to Bagpipe Hill for a lunge walk to the top then RPS at the top. Winners do SSH, losers do monkey humpers to the drivers on 521.
Apparently there’s a lot of riff raff in this area, so the AMP was unfortunately fenced off and closed…so we did RPS at the benches on the way to Stream park. Winners did incline merkins, step ups, and 25 dips. Losers did derkins, jump ups, and 50 dips.
Go to Stream park for more RPS. Winners walk down the hill for jump squats, losers go down the slide/rollers face first. 3 rounds then pull ups or CDDs at the bridge.
Mosey up to the new seating area by Lower Ave for RPS. Winner picks losers rock for rifle carry down the winding path by the lake with 10, 20, then 30 goblet squats at each turn.
Dump rocks and mosey back to launch so Big Tuna could don a 32 lbs weighted vest for 4 count merkins, LSSs, J Los.
MARY: Freddie Mercs, pistol crunches, WW1s, chippy cross, and glute bridges
ANNOUNCEMENTS: Area 51 blood drive
COT: I took us out, hoping those that are troubled inside or out get help and find non-violent ways to express their pain.

My cat has herpes

Date: 2024-02-16 AO: kevlar Q: Runstopper PAX: poptart, ChickenWing, Orange Whip, Rudy, Rhapsody FNGs: None COUNT: 6 2 mile pre-run by OW and Rhapsody
Immediately went into circle work. Lots of mumble chatter throughout this contest and Runstopper actually obliged and joined in.
We covered a lot of locker room topics today but Pop Tarts car having herpes in its eye sort of stole the show.
Ran to 55+ neighborhood and after helping Runstopper pick out his house for next year he led us in a variety of stations and told us about the traffic patterns in Laos.
Got 2 more miles in and went the scenic route through the neighborhood and got back right after 6:15.
Really fun morning with lots of smack talk and laughs.
RIP- inventor of the Pop Tart. Cause of death: too many Pop Tarts.
COT – Runstopper

Rounding Up

Date: 2024-02-16 AO: mountain-goat Q: Spammer PAX: slim_fast, Spammer, sledge, geraldo, wildturkey, jrr_tolkien, retread FNGs: None COUNT: 7 Another Local Legend title was offered up to the PAX this morning. The target: Rounding Up, a 1/4 mile (uphill) segment on Rounding Run. The catch this week was that the PAX were not told how many repeats it would take to steal the crown. This was a you against yourself effort. In this case it was 6, and all PAX, YHC included got at least 7. The crown was actually awarded 3 times this morning, first to @Geraldo, then to @Retread before finally settling on @SlimFast who finished with 9 repeats (and this was after a 4-mile SleepHaterz prerun)! It was nice to see a few different faces this week. One more week for YHC to Q the old #mountain_goat before I pass the reigns to next month’s leader.

Hawkeyed

Date: 2024-02-16 AO: centurion Q: Hawkeye PAX: Preschool, Snuka, snowflake, Pilgrim, Point Break, Emoji FNGs: None COUNT: 7 WARMUP: SSH, Sharon Towers, Stretching, Merkins
THE THANG: Lunges with Merkins and LBCs and too much focus on the bush, 8s up the hill with burpees and double squats, step ups/hardscape rock work and 57 merkins!
MARY: Pax choice (Freddie/Flutter/Box Cutter/American Hammer/Rosalita/Heels to Heaven) finished with 140 arm raises.
ANNOUNCEMENTS: Blood drive early March. Emoji on Q at The Rock tomorrow!
COT: Hawkeye took us out and set us up to conquer the day.

3

Date: 2024-02-10 AO: stonehenge Q: Rehab PAX: ToeJam, wildturkey FNGs: None COUNT: 3 The horrible Champagne Brave circuit around Loch Ness

Marvin Miles

Date: 2024-02-16 AO: run Q: Polly PAX: Polly FNGs: None COUNT: 1 No PAX in attendance today so the route was kept simple with and out and back on Rea.
Please see poll on run channel to vote on this AOs future direction.

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