Impromptu Q

Impromptu Q

Date: 2023-12-05 AO: skunk-works Q: Rudy PAX: Smokey, Header, Rudy, stonecold, Horsehead, Mountain Momma FNGs: None COUNT: 6 WARMUP: lap, stretching, IW’s, Merkins THE THANG: carry bells over to overhang at school. 20 swings, 20 squats, 10 presses, 10 lawnmowers, run lap, same exercises but add 10 Lou Ganis?, run lap same exercises but add 20 curls, run lap, same exercises but add 10 shoulder press each arm. New set 20 reverse lunges, 15 thrusters, 10 merkins, run up hill to bus and back, repeat 2X MARY: flutters, heals to heaven, lbc’s, Freddy mercury, American hammers ANNOUNCEMENTS: see slack for information on Xmas rager at Orange Whip’s house on 12/17 COT: prayers for Gracey and Sam

Meet & Greet with 90’s Pop Stars

Date: 2023-12-01 AO: the-brave Q: war_eagle PAX: soft_pretzel, midriff, Rousey, fire_hazard, wingman, war_eagle FNGs: None COUNT: 6 WARMUP: Mosey to the adjacent parking lot for standard COP.
THE THANG: Head down Community House to Endhaven. Stop at every other street lights to get to know Jennifer Lopez with 5 J-Lo’s (R+L=1).
In the Endhaven Elementary parking lot a little Four Corners. Corner 1= 10 pull ups; Corner 2= 20 derkins; Corner 3= 30 monkey humpers; Corner 4= 40 LBC’s. Complete all 4 corners then run a lap and a half to start from Corner 2. Complete all 4 corners then run a lap and a half to start from Corner 3. Continue like this until through the whole cycle.
Back down Community House stopping every other street light for 5 squats. Head into the Wells Fargo parking lot where we cozied up to Paula Abdul. Starting at Level 2 run up to Level 4 and then back down to Level 3. Called mary exercise by the Pax. Up to 5 then back down to 4 and another called exercise. We made it almost to the top before it was time to head back to launch just at 6:30.
MARY: Just whatever we did during the workout.
ANNOUNCEMENTS: – Midriff and family are adjusting well to the new son and brother. – Deck the Halls 12/15. This is a can’t miss SOB tradition.
COT: – Blessings for Wingman’s dad’s continued healing. – Soft Pretzel loves Train

5 PAX were curious to find out . . . .

Date: 2023-12-04 AO: _sob Q: Franky PAX: Point Break, Rudy, wildturkey, kirby FNGs: None COUNT: 5 WARMUP: A lap around the fountain, 10 SSHs, and 10 Imperial Walkers. THE THANG: The whiteboard of pain . . . . ~2 miles, 100 curls, 90, overhead presses, 140 sid-the-kids, 60 American hammers (with the block), 100 reverse lunges, 80 pistol crunches, 30 merkins, 40 LBCs, and 20 burpees. MARY: a few crowd favorites . . . ANNOUNCEMENTS: Panther’s gear is probably on sale at the stores right now 🙂 – parking/holiday deck thing is coming up – 13 parking decks maybe? COT: Rudy thanks for the lifting and inspiring prayers

Blakeovery

Date: 2023-12-04 AO: run Q: frasier PAX: bunker, Dosey Doe, hairball, wingman, Polly FNGs: None COUNT: 6 WARMUP: THE THANG: We did a tour of lights through several neighborhoods lead by Hairball. No one was dropped and everyone had fun. MARY: ANNOUNCEMENTS: 12 decks of Christmas is 12/15 at the Brave. COT:

Back Spasms!

Date: 2023-12-04 AO: chubby-hubby Q: baracus PAX: geraldo, Full House, stonecold FNGs: None COUNT: 4 WARMUP: Didn’t do it, probably should’ve THE THANG: Run! Geraldos back gave out about a mile and a half in. Stonecold and I went a bit further, then came back. We past him on the way back, finished, then came back to walk with Geraldo MARY: N/A ANNOUNCEMENTS: not much! COT: pray for Geraldos back!

Soccer madness

Date: 2023-12-03 AO: soccer Q: Orange Whip PAX: jrr_tolkien, BobbyFischer, Geppetto, f3-simba, Mile High, Scratch and Win, Phil Britto, Pepe, Mater, picasso, Moondance, Matt McCoy, Rolodex, Christmas, Orange Whip, Brian D. Vessels,, Renato Zamudio, Level10, Ricky, Eric, Gabe, Josh, Brody, several 2.0s and a few more I don’t have names for , Mater FNGs: 1 Mater COUNT: 34 It finally happened. We have about 80 total lifetime F3 soccer players and today 34 including a few 2.0s decided to come out on a 60 degree day in December.
It’s very hard to play 15 on 15 so we separated into 4 teams and ran 2 games, with the winners moving over to the “nice” goals.
All games were super fun and competitive.
Announcements:
1. Tolkien announced that Carmel Christian Church will be doing Christmas Eve service on Sunday at 9, 11 and 1pm. We would love for anyone to come and if you want to meet us there (if you don’t do the church thing much) we would love to see you.
2. We’ll be buying a backup pair of goals for days like this. We’ll be trying to collect $$ so more to come. $5, $10, $15, whatever you feel inclined to. They’re about $115 each and we’ll be getting two.
3. Check out or DM us through our Instagram page. F3Area51

Too Many to Choose From

Date: 2023-12-02 AO: _area-51 Q: rachel PAX: poptart, Hawkeye, Mr. Magoo, O Tannenbaum, Cottonmouth, Floor Slapper, rachel FNGs: None COUNT: 7 WARMUP: Mosey over to the grassy knoll area for a quick warm up. Standard stuff. Side straddle hops, Merkins, etc.
THE THANG: Long suicide along the outer road. Exercises at stops. Burpees, rock exercises, lunge walks, Mike Tyson’s, 8 count body builders. Do exercises every time they are passed. Finished with a combo of Mary/rock exercise/Rocky.
MARY: See above.
ANNOUNCEMENTS: Christmas party at Orange Whip’s house.
COT:

Clique’n Chicken

Date: 2023-12-02 AO: chicken-run Q: Dosey Doe PAX: Dosey Doe, Astro (Kyle Kirchhoff), bunker, turkey_leg, hairball, wingman, jrr_tolkien, das_boot, kirby, Franky, Odd Job FNGs: None COUNT: 11 Approximately 11 for Chicken Run on a foggy morning where low 50s was a huge jump from the 20s earlier this week.
The group split into about 3-4 groups by pace, nothing really clique-ish, it just made for a nice rhyme. Great chatter throughout, afterwards and during chicken.
ANNOUNCEMENTS: it’s December, so be aware and do the necessary December things.

Balmy December weather

Date: 2023-12-02 AO: olympus Q: voodoo PAX: The Worm, Mountain Momma, high_tide, Wabbit, MARTA, mighty_mite, Krzyzewski, voodoo FNGs: None COUNT: 8 Our inimitable site Q, Kryzewski, asked me recently if we could have a Stuckey’s day at Olympus. Of course, I agreed because it’s good to bring out the sled and heavy gear once in a while to mix things up.
Warm up: Unload the vehicle – Frank the Tank, 48kg (106#) bell, 44kg (97#) bell, 40kg (88#) bell, 36kg (79#) bell, 3x 32kg (70#) bells, ~40# sandbag, and ~60# sandbag. Other pax contributed with bags and bells.
Circle up for calisthenics: SSH x 20 IC IW x 10 IC Windmill x 10 IC Prying squats x 2
Main Event: Split the pax into 2 groups of 3 and 1 group of 2. Rotate through the following stations with the sled as the timer: Station 1: Sled pushes – 2x per pax Station 2: Heavy carries – sandbags or bells. Overhead, racked, farmers, suitcase, bear hug, shouldered, etc. Station 3: Bell work – swings, lunges, presses, snatches, etc.
We made it through ~3 rotations before moving onto some Mary.
Mary: elbow plank, hollow body hold, glute bridge
We joined the Rock pax for some COT. Thanks to Mountain Momma for taking us out.
Announcements: > Christmas Party at Orange Whip’s house on 12/17. More details to come on Slack, but Ms are welcome and please bring some food and libations to share.
Moleskine: > Thanks to the pax for coming out and pushing this morning. These workouts are always a little loose from an organizational standpoint, but the idea is to try a bigger bell than you normally would and try to push outside your comfort zone. I can tell you that I’m not swinging or carrying a 100# bell at a normal workout. > Thanks to Kryzewski who bring enthusiasm and leadership to Olympus every week. As we were packing up, he was already talking about his plans for next week. > It was great to have such a big group out this week. The mild weather helped, but let’s keep it up as the weather gets nastier. Taking the winter off will just make the spring that much harder. > Wabbit joined us and threatened to become a regular. We enjoyed having you and look forward to seeing more of you, brother. > Tclaps to The Worm. Double Respect and he’s the most consistent presence at the bell workouts (check the paxstats). Week in and week out, he is there with a good attitude, amusing stories, and usually some flatulence. > And finally, thanks to the other regulars that make posting so much fun. I can honestly say that I wouldn’t be out here nearly as much without seeing these guys putting in the work. Keep headlocking FNGs and growing this thing that has been so great for all of us!

Tis the season

Date: 2023-12-02 AO: davinci Q: Palmolive PAX: midriff, C3P0 FNGs: None COUNT: 3
WARMUP: Mosey to 5/3 bank for Frankenstein’s, imperial squat walkers, runners stretch, Peter Parker’s, Parker peters
THE THANG: Head to the nail bar circuit and find a lifting rock and two one-hand rocks (we’ll need those later). Start with Santa’s ladder:
Run from end of the lot up about half way, 10 burpees, back to start then back to half way, 9 burpees, and repeat down to 6…for sets 5-1 do diamond merkins. Pretend the set is done, then back up the later with burpees first then diamond merkins (55 burpees, 55 DMs total)
At your rock pile get the lifting rock, 10 elf on the shelf’s, followed by 30 seconds of snowflake planks, then 9 elf’s/20 sec, 8 elf’s/10 sec.
Running low on time, so finish out climbing a dumbee ladder (1-8) around the lot loop using the small rocks. Put all rocks back and head to launch.
MARY: Australian snow angels and sweat angels alternating until time
ANNOUNCEMENTS: Deck the halls on December 15!!
COT: Astro took us out remembering the reason for the season.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte