Over the River and through the Woods

Over the River and through the Woods

Date: 2024-06-01 AO: davinci Q: tuck PAX: Palmolive FNGs: None COUNT: 2 Some great variety and travel around the area through trails. Thanks, Tuck!
WARMUP: Some running, some SSHs and IWs, some other exercises
THE THANG: Muscle ups, pull ups, inch worms, rock work, pull ups, 7s with derkins and dips and again with step ups and derkins, partial Dora 1-2-3
MARY: She was out and about
ANNOUNCEMENTS: Beer run
COT: Runners joined and named chicken runner FNG CheezWhiz

The start of the swamp

Date: 2024-06-04 AO: skunk-works Q: Mountain Momma PAX: lex_luthor, Ozzie , none FNGs: 1 none COUNT: 3
WARMUP: 6 minutes of 10 second exercises, rotate every 10 seconds for 6 minutes – SSH, merkins, lunges, squats, v-ups, mountain climbers. Then some Sharon towers and imperial walkers so as to not stray completely from tradition THE THANG: 2 old Weinkes, first Squats, staggered stance RDLs, SA press, lawnmowers, SA bench press, cleans, plank pull throughs, and finally the grapevine stretch to get those hips and hammies loose. Run a lap Next was the burner Weinke, 10 reps each exercise Lawnmower L Bell pushup L Bell pushup R Lawnmower R SLDL L SLDL R 2 hand swing Reverse lunge L Reverse lunge R 2 hand swing One arm thruster R One arm swing R One arm swing L One are thruster L Run a lap, or so a walk to the lion to get the heart rate down
Lots of sweat, not too much chatter. Some comments about not being able to understand the Q because of poor annunciation MARY: none, no time ANNOUNCEMENTS: FNG push in July, blood drive, Charlotte rescue mission run/ruck/walk 5k in August COT: Praying for Ozzie’s friend William who looks to be suffering with a health condition. Praises for my baptism on Saturday!

Chapter 6 – The End of the End of Race Politics

Date: 2024-06-04 AO: 3rdf-timekeeper Q: frasier PAX: das_boot, bratwurst, citgo, soft_pretzel, Gump FNGs: None COUNT: 6 (ghost written by Brat)
We wrapped up the End of Race Politics – Arguments for a Colorblind America this week. It finishes with a “what can we do” – take that to heart and do something to improve the lives of your neighbor (www.biblegateway.com/passage/?search=Luke+10%3A29-37&version=CSB??), your city, your country.
Here is the author’s original TED Talk – https://youtu.be/QxB3b7fxMEA?si=C3BLvfzN1b7pR2ZS Here is a Debate called “Does Color-Blindness Perpetuate Racism?” the author had following that talk – https://youtu.be/gNo8en2iJAc?si=BBAoL-yg4pJgDQDe
Next week – Intro to https://a.co/d/f2FW08J . Here is a Podcast “How to be productive without burning out” talking about the overview of the book – https://open.spotify.com/episode/1bhoBZAfIBUoXDZj0TZK3H?si=uTFeknttTtC31_KERkl-Yw

You’re not dreaming…..you did just used your butt to walk whilst holding a kettlebell

Date: 2024-06-03 AO: swole Q: Unplugged PAX: The Worm, flipper, Uncle Leo FNGs: None COUNT: 4 WARMUP: Swings Halos Swings Slingshots LSS Arm Circles
THE THANG:
Part 1: The Best Part of the Workout 10 Minute EMOM – alternating A & B A. 5 Double Swings and 5 Double Cleans Minute B. 12 Alternating Presses total
Part 2: This was good, the row to snatch required some new techniques. Russian KB Swings 3×15 Single arm Row into Snatch from floor combo – 3×5 reps each side
Part 3: This was most awkward thing I’ve done in F3 and my brand is weird and awkward. Pushup to Rotational Plank ( Point to ceiling with hand) – 3 sets x 3 e/s Goblet Butt Walks – 3x 10 seconds. A description can’t do it justice. Here’s a vid: ytube.io/3vAz
Part 4: Melody of carries around the parking lot.
MARY: HBH, Plank, weighted LBC
ANNOUNCEMENTS: COT: YHC took us out. Prayers for my sister’s recent cancer diagnosis.

BlakeOvery

Date: 2024-06-03 AO: run Q: frasier PAX: bratwurst, Garcia F3, hairball, jrr_tolkien, Simba FNGs: None COUNT: 6
WARMUP: THE THANG: we took advantage of Blakeney Heath being closed and wandered around a new neighborhood for most while still sticking with the tried and true of community House and Ardrey Kell. MARY: ANNOUNCEMENTS: there is an adventure race coming up in November down atCane Creek. Reach out to Kid Rock if you’re interested. COT:

Easy- peasy

Date: 2024-06-03 AO: chubby-hubby Q: Cheese Curd PAX: baracus, hoover, Mr Brady FNGs: None COUNT: 4
WARMUP: if you include making Mr Brady rush because he was already late
THE THANG: 2.5 miles out and back
MARY: not today ANNOUNCEMENTS: Blood Drive/ savage race COT: short and sweet today, everyone was tired and a little slower. Nice and easy run

Worms, Mites, Subway Cars, and Erstwhile Coaches

Date: 2024-06-01 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, mighty_mite FNGs: None COUNT: 4 An insanely beautiful and cool morning greeted the pax today as they took on a potpourri of punishment. Verily, YHC’s free-wheeling mind took over the weinke as we navigated the depths of what one can do with a kettlebell. Rows, squats, presses, snatches, cleans, and silly walks rounded out a fulsome carte du jour. Mumblechatter was about as plentiful as the Worm’s post-beach collywobbles, but YHC is pleased to report there was nary an ounce of chunder to grace the Calvary pavement this morning. Overall, a solid pump at an admittedly gentleman’s pace…let’s get into the recap. WARMUP: 10x swings, prying squats, 20 sec. overhead hold (e/s), 5x hi-pulls (e/s), synovial circles THE THANG: 1) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) Punctuated Goshawk’s Complex (4 sets) – Racked hold (1.5 trees) then goblet squats (8x); turn around and; – Racked hold (opposite arm for 1.5 trees) then goblet squats (8x) 3) Presses Inverse Ladder (10 min. EMOM) – A: Overhead press (R; 10x) [Decrease 1x each min.] – B: Overhead press (L; 10x) [Decrease 1x each min.] 4) Inverse Ladder for Merks/Renegades (5 sets) – Merkins (10x) [Decrease 2x each set] – Renegade Rows (2x) [Increase 2x each set] 5) Ministry of Silly Walks (4 sets) – Farmer’s carry (90 sec.) [Decrease 20 sec. each set] 6) Random Complex Unfit for the End of a Workout (2 sets) – Snatches (5x) – Cleans (3x) – Transformer squats (5x) MARY: – Louganis (10x) – …and we were ambushed by The Rock so called it good ANNOUNCEMENTS: – Beer Run (<1 hour; better get on your drankin' shoes). - Continued prayers for the Worm's mother in law. - Reminder - as the esteemed philosopher Bill Murray once said, "whatever you do, always give 100%. Unless you're donating blood." That said, do remember to actually give some. Next drive coming at you June 21st. COT: Hoover jointly took out the fine pax at Calvary this morning as a cadre of cricket players loomed in the distance.

Where’d they go!

Date: 2024-06-01 AO: stonehenge Q: Hippie PAX: Pilgrim, Rehab, Cheese Curd, Roulette, ToeJam, Hawkeye, Snake_Eyes FNGs: None COUNT: 8
WARMUP: 1 imperial walker
THE THANG:
Tabata – plank jacks, star jumps, lunges, burpees, mtn climbers
Rock Relay – partner up, walk w/ lifting rock while partner does 7 burpees, then catch your partner to hand off the rock. 2 laps
Weighted Exercises: 8 exercises, 10 reps a piece. ToeJam calls Turkish Getups, Pilgrim says they don’t exist
MARY: rosalita, LBC, flutter, Big Boys, box cutters
ANNOUNCEMENTS: – blood drive – Matthews – Beer run this afternoon – lex_luthor will chop down a regular to Q in order to bring another into the fold. Thanks for the chance to Q ToeJam
COT: Roulette mother-in-law, her health is declining, – hippie’s cousin (3yrs; Drew) with a surgery coming up in Boston

King of the Hill

Date: 2024-05-31 AO: centurion Q: Hawkeye PAX: Point Break, Snuka, Pilgrim FNGs: None COUNT: 7
WARMUP: Mosey to small parking lot. SSH, Imperial Walker, cotton picker, Merkin/down dog, mountain climber, runner stretchy thing. THE THANG: Jacob’s ladder 7s on beast hill. Squats at the top, Burpee at the bottom. Mosey to office picnic area -partner laps while doing called exercise. Wall sit with rotating air presses. Finally, set of beastly balls to the wall. MARY: Each member of the pax calls a core exercise. Challenge of never putting our legs down. Three rounds. ANNOUNCEMENTS: COT:

Giddy Goats

Date: 2024-05-31 AO: mountain-goat Q: retread PAX: fleetwood, sledge, lois, gullah, wildturkey, Roulette, Spammer, Insomniac, retread, Pele, slim_fast, Mounds FNGs: None COUNT: 12
THE THANG: Out and back on 51 towards Matthews. Thanks for bearing with me this month as I’ve kept things relatively flat elevation-wise to enable Achilles healing. ANNOUNCEMENTS: Brewery Run, Blood Drive. COT: Continued prayers for Julie, Sensei, and Fleetwood’s dad. Thanks to Insomniac for closing us out.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte