Upcycling is a real thing

Upcycling is a real thing

Date: 2024-01-23 AO: skunk-works Q: hoover PAX: ChickenWing, smokey, Mountain Momma FNGs: None COUNT: 4 Four men swung hard iron in the gloom to an old favorite of a playlist at an old favorite workout. Topics discussed included Bills football, miraculous healing, and Smokey’s desire to see Charlotte snow this winter.
Both the weinke and the playlist were old favorites. With the playlist getting the most positive feedback.
WARMUP: 100 swings interspersed with IWs, Sharon Towers, Peter Parker’s and Parker Peter’s.
THE THANG: Do an exercise then run to the end of the parking lot and back. cleans, high pulls, lawnmowers, squats, merkins, swings. Two rounds of that.
Then a Voodoo complex ladder 3/2/1/2/3
MARY: Today it was Murray, not Mary.
ANNOUNCEMENTS: Prayers for those who need healing bot mental and physical.
COT: Smokey, as usual, gave an eloquent COT.

It’s a heat wave …

Date: 2024-01-23 AO: run Q: Wolverine PAX: midriff, Gump, fleetwood, flipper, voodoo, Hippie, Wolverine, + 1 need help with name FNGs: None COUNT: 8 Warmup Mosey and dynamic stretching Mile repeats, threshold pace, about 2 min recovery between laps. Midriff took over at end as Q had to work Congrats to all the weekend efforts: Midriff 20 mile run – prep for marathon Hippie 14 mile run – his longest ever, prep for marathon Fleetwood – kicking butt at CRC Trail race in the 9 miler. Missed COT 😞

Blakeovery

Date: 2024-01-22 AO: blakovery Q: frasier PAX: bunker, das_boot, hairball, Kielbasa, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: we went a little further today. Getting in 5.5 miles with a run up Murderhorn. MARY: ANNOUNCEMENTS: several things, including Frehley’s Q on February 3. COT:

Is this even a boot camp?

Date: 2024-01-22 AO: firestarter Q: Palmolive PAX: Franky FNGs: None COUNT: 2 It was a cold morning, and the Blakeney fountain was frozen. 2 PAX decided to get some miles in to start the week right. The same 2 PAX regretted not wearing head lamps.
WARMUP: Mosey to the side entrance and do the following IC: 10x Frankensteins, 10x high knees, 10x Finkle swings (per leg). Then some stretching lunges and we’re off.
THE THANG: Ran up to Community House, then the 3 mile loop for the homecoming 50K. Back to launch for a 4+ mile Firestarter.
MARY: 👎🏻
ANNOUNCEMENTS: I’m on Q at Body Shop on Thursday. Come out to Rea View elementary for some blocks and hills.
COT: On the move, I took us out. Thanks for the opportunity to lead, Franky!

Chilly Willy’s

Date: 2024-01-22 AO: chubby-hubby Q: Cheese Curd PAX: grasshopper, Full House, Broken Arrow FNGs: None COUNT: 4 WARMUP: brief discussion of we run hills THE THANG: Decision to run flats MARY: nope ANNOUNCEMENTS: COT: we had both ends of the spectrum and the middle ground covered.
Broken arrow comes out of the shadows ran out with the group then mysteriously dropped back and ran by himself back to launch
Full house and I ran at varying paces mostly guided by Oona
Grasshopper had a bright light, refused to run over 8 m/m and needed an extra mile at the end.
Either way, everyone got what they wanted.

Lucky 7s

Date: 2024-01-19 AO: centurion Q: Mr. Magoo PAX: Emoji, lorax, grave_dancer, snowflake, Pilgrim, Snuka FNGs: None COUNT: 8 7 seems to be a lucky number today.  The same count at Centurion.  Head to your local crap table quickly.  We warmed up at Wells Fargo where we watched a car circle the lot.  Then to the rock pile for some lifting and short hill runs between sets.  @Pilgrim decided to boulder lift instead.  Next to the pool lot for a lunge walk.  Then off to the school and a run around the field stopping at the four corners for merkins and LBCs.  We also climbed the parking deck stair wells squatting at the bases and burpees at the tops.  Finished back at start with a few burpees to kill time.  The security guard would have joined us had he not worked out earlier.  Surprisingly the cheerleaders did not come out to cheer us on.  Thanks @snowflake for the Q assignment.  @Emoji @grave_dancer @lorax @Pilgrim @snuka @snowflake

It was cold …. but for a little bit

Date: 2024-01-20 AO: _sob Q: Franky PAX: Palmolive, Roulette FNGs: None COUNT: 3 WARMUP: short run towards the bike shop. 15 SSHs, imperial walkers, holding plank, and dynamic stretching. Then mosey to Blakeney/Brixx THE THANG: 11s with alternating American hammers, merkins, and running from Brixx to Banana republic. Mosey to the “tunnel”. 50 arm raises. Then the stairs by the yoga studio. 5 rounds of running the stairs with 10 LBCs and 10 lounges on each side. We found a homeless person sleeping on a bench. He didn’t mind us running up and down. Then mosey to behind Target and doing a few different things along the way. Working down from 10 J-Lo and A-rods by every second street light. It was fun! I heard someone mention “I thought it would be easier since it’s an hour workout’!!! Mosey back to launch doing a few other things along the way. MARY: sprint from Pets mart to the hedge. ANNOUNCEMENTS: it’s flipping cold – let’s just go. COT: it was short and sweet.

Embracing the Suck

Date: 2024-01-20 AO: stonehenge Q: Rousey PAX: wildturkey, lex_luthor, Emoji, retread, ToeJam, None FNGs: 1 None COUNT: 6 WARM UP: We started w jump ropes . 2 min.  Back ward run and merkins catch me if u can.  And lunges w 25lb plates, broad jumps, and backward bear crawls in the parking deck stairs .  At Every floor, going up 7th floor, we were challenged with 2 to 3 WARM UP exercises .  
THE MAIN EVENT: Once at the top we did Hair burners and pillars hop and overs.  Plus 20 hand slap merkins at the end of each set.  And that’s not all!  More ab crunches and single leg bench work outs .  And finally we indian ran uphill for 2 miles or so, that had our entire mouth so numb that we couldn’t really talk at cot.  Thank you guys for showing up !  U all have my respects 🙌🏼 !  
ANNOUNCEMENTS: BLACK DIAMOND WORKOUT COMING IN TWO WEEKS. FEB 2. (I honestly don’t remember the other things we talked about because my brain froze up on me)
Embracing the Suck: The only way to break free from the mind is to transcend the mind. Do the things that the mind does not like in an intense and involved manner. And By embracing what you don’t like with total involvement, you break the mind from the pattern of suffering. Hope to See you at my next Suck.

factors of 11 (sort of)

Date: 2024-01-20 AO: the-rock Q: hoover PAX: geraldo, ductwork, O Tannenbaum, poptart, Water Works, Focker, THE Rug Doctor, Runstopper, rachel, Mulch FNGs: 1 Mulch COUNT: 11 11 men, gathered in 22 degree temperatures for 3.3 miles of fun at The Rock.
WARMUP: 5 burpees. Run to the avenue of trees, standard texbook stuff (IWs, merkins, squats, peter parkers) THE THANG: – Ladders (suicides are apparently a trigger word these days?) 3 burpees to start, first tree 5 merkins, second tree 5 squats, etc. every time you return to start it’s 3 burpees. lil bit o mary for the abs. – mosey to the grassy knoll for 2 rounds of lunges, dips, and step ups. – head to a parking lot for 11’s merkins and heels to heaven. – run back to launch the log way around stopping at every speed bump for 10 squats. – join the Olympus crew for some Mary.
MARY: Oh Mary, mother of abs we’ll never see in the mirror
ANNOUNCEMENTS: Marta is coming for your blood. Savage Race is in June, Wild Turkey is leading the Ruck Division for F3. If you’ve never done a Savage Race, it’s like a Spartan Race but way more fun.
COT: Pop-Tart shared during the workout that a family in his neighborhood recently lost their father to alcoholism. I know we joke about drinking, most of us enjoy a good drink or 6, and we even drink in the parking lot of a church on the occasional Saturday, but alcoholism is a real problem. We all have someone in our lives that struggles with addictive behaviors like this. As leaders in our communities, it’s our obligation to help our fellow man. Find ways to support them that you feel are best.
NOTABLE STUPIDITY: Thanks to Water Works for bringing out Mulch (that wasn’t stupidity but the rest of what follows is). See Water Works is doing the 75 Hard challenge, and is required to workout for 45 minutes everyday. So naturally you show up 20 minutes late to a 60 minute workout. Of course, he brought an FNG (much appreciated and great work today Mulch) but said FNG didn’t have gloves. Ductwork decided to cut out (and skip some burpees) to get his extra pair of gloves from the truck. Good stuff and almost got the FNG named Frostbite instead of Mulch.

Bald Eagle flyby

Date: 2024-01-20 AO: olympus Q: voodoo PAX: flipper, mighty_mite, Emoji, ickey_shuffle, Krzyzewski, The Worm, high_tide, voodoo FNGs: None COUNT: 8 Flipper and I met up at 0620 for a leisurely pre-run which included a porta potty stop and a Yeti sighting. I would say we were warm when the clock hit 0700, but that would be a lie because no one was warm today. However, we ended up with 8 pax out there getting stronger despite the miserable conditions. Here’s what happened.
WARMUP: SSH x 20 IC IW x 15 IC Prying squat x 2 Arm circles/flaps
Main event – hypertrophy plan 4 sets of 3-5-8 of the following exercises
Superset 1: lawnmowers rows (each side) and goblet squats
Superset 2: Heavy swings and explosive merkins
Heavy racked carries – 20-30-50 paces Farmer carries- 30 paces Voodoo complex – 1x thru per side
Mary: Leg raises – 10 OYO Box cutters – 20 IC Elbow plank – 1:00+ Glute bridge with leg raises -1:00
Announcements: There’s a Savage Race (obstacle race) coming 6/12. Wild Turkey has put info on Slack. Get signed up. When it was last here, there were individual and team events.
COT: thanks to Pop Tart for taking us out with a strong message about seeking help with addiction or any other troubles you’re going through. Your F3 brothers are there for you. Prayers for the wife and children of his neighbor Casey who lost his battle with alcoholism.
Moleskine: This backblast was almost names witch’s titty because that’s how cold it was out there. But then I remembered the bald eagle that flew over the pax as we performed heavy goblet squats and I thought that deserved a call out. #america
There was a lot of talk this morning about NIL, rugby and proper tackling form, cold toes, how much the Offspring sucks, how fun it is to do 13 heavy swings followed by 13 explosive merkins, etc. It was great to have such a strong showing on a cold morning. Thanks to the pax for showing up and working hard. I saw multiple pax grabbing heavier bells, which is always encouraging. A lot of us don’t try heavier bells because we don’t have access. Don’t be afraid to borrow or work in with someone with bigger bells!

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