Old school coupon day

Old school coupon day

Date: 2023-11-14 AO: fast-twitch Q: turkey_leg PAX: Astro (Kyle Kirchhoff), Alf, Benny, Christmas, strange_brew, citgo, turkey_leg, Runstopper, Ironsides FNGs: None COUNT: 9 WARMUP: Mosey down 51 to Hugh Forest
THE THANG: 3-legged sprints to ends of Glade Hill and Windy Ridge.  10x merkins each time passing through the middle
Mary at bottom of Hugh Forest
Partner plate exchange 10x at @StrangeBrew’s garage
Mosey back to launch
Mileage: 5.9mi
ANNOUNCEMENTS: Christmas party 12/17 at Orangewhips
COT: @Astro

Overachievers

Date: 2023-11-13 AO: swole Q: voodoo PAX: flipper, Uncle Leo, voodoo FNGs: None COUNT: 3 3 pax rolled out of the warm fartsack this morning, determined to get better. Here’s what went down at McAlpine Elementary at 0530:
Warmup: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Prying squats x 2
Main Event: 5 swings, 1 rep of exercise per side 10 swings, 2 reps of exercise per side 15 swings, 3 reps of exercise per side 20 swings, 4 reps of exercise per side
Exercises: Round 1: presses Round 2: pull-ups Round 3: racked squats Round 4: lawnmowers Round 5: reverse lunges 200 swings + 10 reps of each exercise per side
Carries: overhead and racked to the curb and back
Mary: elbow plank, hollow body hold, Ys and Ws
Announcements: 1) South Charlotte Christmas Party: 12/17 at Orange Whip’s house – bring beer and something to eat. Maybe there will be a Sign-up Genius or something set up? 2) The F3 Foundation is running its annual Accelerate fundraising campaign. More details can be found here: f3-foundation.org/. The fundraiser says it ended yesterday, but you can still give. 3) Forgot to mention this this morning, but apparently there is an Area 51 Instagram account now. Follow and tag it for updates on the region. The handle is F3Area51
COT: Thanks to Flipper for taking us out.
Moleskine: 1) The numbers were light this morning at Swole, but the work was not. 250 swings exceeded the standard of 200 swings during the brief interlude between programs. The # of other exercises was low to encourage the pax to push themselves with weight and quality form. 2) Thanks to the pax for following my lead. This Q was far better received than last week’s “Humane Burpee” squatfest. 3) Thanks to Uncle Leo for his steady presence out there. It’s good to have him back from IR! 4) Thanks to Flipper for his leadership of the site. Mondays are always tough numbers-wise, but it would be good to see some pax get back out there. It was a little cold this morning, but we warmed up fast. There’s no need to wait until the new year to make a resolution to post. Decide you’re going to post and let your friends know or put it on Slack for accountability. Choose the harder thing. There are only 7 mornings each week to get better – don’t waste them. SYITG!

Overachievers

Date: 2023-11-13 AO: swole Q: voodoo PAX: flipper, Uncle Leo, voodoo FNGs: None COUNT: 3 3 pax rolled out of the warm fartsack this morning, determined to get better. Here’s what went down at McAlpine Elementary at 0530:
Warmup: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Prying squats x 2
Main Event: 5 swings, 1 rep of exercise per side 10 swings, 2 reps of exercise per side 15 swings, 3 reps of exercise per side 20 swings, 4 reps of exercise per side
Exercises: Round 1: presses Round 2: pull-ups Round 3: racked squats Round 4: lawnmowers Round 5: reverse lunges 200 swings + 10 reps of each exercise per side
Carries: overhead and racked to the curb and back
Mary: elbow plank, hollow body hold, Ys and Ws
Announcements: 1) South Charlotte Christmas Party: 12/17 at Orange Whip’s house – bring beer and something to eat. Maybe there will be a Sign-up Genius or something set up? 2) The F3 Foundation is running its annual Accelerate fundraising campaign. More details can be found here: f3-foundation.org/. The fundraiser says it ended yesterday, but you can still give. 3) Forgot to mention this this morning, but apparently there is an Area 51 Instagram account now. Follow and tag it for updates on the region. The handle is F3Area51
COT: Thanks to Flipper for taking us out.
Moleskine: 1) The numbers were light this morning at Swole, but the work was not. 250 swings exceeded the standard of 200 swings during the brief interlude between programs. The # of other exercises was low to encourage the pax to push themselves with weight and quality form. 2) Thanks to the pax for following my lead. This Q was far better received than last week’s “Humane Burpee” squatfest. 3) Thanks to Uncle Leo for his steady presence out there. It’s good to have him back from IR! 4) Thanks to Flipper for his leadership of the site. Mondays are always tough numbers-wise, but it would be good to see some pax get back out there. It was a little cold this morning, but we warmed up fast. There’s no need to wait until the new year to make a resolution to post. Decide you’re going to post and let your friends know or put it on Slack for accountability. Choose the harder thing. There are only 7 mornings each week to get better – don’t waste them. SYITG!

🔴 or 🔵 Pill

Date: 2023-11-13 AO: firestarter Q: Eleanor PAX: midriff, SweetWater, Rudy, Franky, Taco_Stand, wildturkey, Tanyatine FNGs: None COUNT: 8 WARMUP: > Imperial Walkers > Windmills > Frankensteins > Arm Circles
THE THANG: Red Pill (Playground circuit) or Blue Pill (Coupons). The PAX chose the Blue Pill Set 1: All exercises with coupon > 10 Blockies (burpies with coupon) > 10 Squats > 10 Front Raise > 10 Lunges > 10 Ovrhd Tricep Extensions > 10 Reverse Lunges > 10 Shoulder Press > 10 Lateral Lunges > 10 Bent Row > 10 Squat Jumps > Run behind Target and back. Then begin the next set of 9, then 8, then 7, then 6.
MARY: No Tme
ANNOUNCEMENTS:
COT: – Praying for @Midriff traveling and picking up the newest member of his family 🙌🏽

Final tune up

Date: 2023-11-12 AO: soccer Q: Orange Whip PAX: Renato Zamudio, Pepe, Phil Britto, Orange Whip, Scratch and Win, lex_luthor, Christmas, Moondance, Mile High, BobbyFischer, Jake, Austin, Dylan (Lex’s 2.0s), Josh, Gabe, Matt, Ricky (FNG), Ricky FNGs: 1 Ricky COUNT: 18 Been too long with no Soccer Slackblast and this is a fun way to keep up with the numbers.
Awesome day on the pitch with one week to go before the big tourney. Weather was perfect, games were competitive and no injuries 👍
Dylan (Dillon?) 2.0 carried the first game on his shoulders with a hat trick effort and he could not miss. Even ran through a full size man to score his 2nd one. T-Claps.
Moondance was mostly doing the Moon-walk this morning taking it easy a week before the big show….but still scoring goals mid conversation 🤷‍♂️
Welcome Ricky! FNG invited by Bobby Fisher
Have a great Sunday boys and don’t forget soccer only bros – F3 is every day of the week!

GRAND REOPENING!

Date: 2023-11-11 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, Emoji, flipper, mighty_mite, high_tide, Mountain Momma, @Pizza_Pie FNGs: 1 @Pizza_Pie COUNT: 9 Upon the dreary backdrop of a rainy morning, 9 pax chose to get better today. YHC has never seen so many people and gear packed into the hotbox and with nary a flutebridge on the weinke, the workout got heated in a hurry. Varied smorgasbord of activities today hitting all the major food groups including some dubiously received ab and core work towards the end. Also, great to see FNG, Pizza Pie, make it out this morning. Hopefully he enjoyed the mumblechatter and unsolicited KB form advice – although as Voodoo’s junior work colleague YHC would have half expected that he’d have binged Joe Daniels videos ahead of the main event. Plenty of time for that in the future though. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 10x slingshots (e/w) THE THANG: 1) Rows for Bros EMOM (5 sets) – 5x swings – Bent over row then upright row 2) Pelosi Ladder (1x) (Note: YHC is sticking with this moniker to honor our past colleague…or at least until it gets officially renamed. Much easier way to say swing ladder that goes 1 left, 1 right, 2 left, 2 right…up to 5) 3) Deadlift Sequence (6 sets) – Double KB deadlift (10x) – Merkins (10x) – High Pulls (5x e/s) 4) Static Holds (1x e/s) 5) Suitcase Carries (2x rounds) 6) Are You Kidding Me Complex? (4 sets) – Lawnmowers (5x e/s) – Transformer Squats (5 e/s) – Snatches (3 e/s) 7) Pelosi Ladder Redux 8) And Now For Something Completely Different (1 set) – Louganis (aka Sit n’ Press) (10x) – Skullcrushers (aka KB pullovers) (10x) – Reclined Double KB Flutterkicks (20x) 9) Yet Again, More Swings (1 set) – 15x swings 10) Killing Time EMOM (4 sets) – Thrusters (4x single bell) MARY: – 10x slingshots (e/w) ANNOUNCEMENTS: – Holiday Party on 12/17 at Orange Whip’s House – SOB Paxgiving Remix aka hangout at a sports bar tonight (11/11) at 6pm at Hickory Tavern – Lifting up Ickey and Pelosi for speedy recoveries; also keep The Worm’s mother in law in your prayers COT: YHC took out the crew…that’s amore!

5 miles and 55 burpees.

Date: 2023-11-11 AO: davinci Q: Franky PAX: Palmolive, C3P0, Eleanor FNGs: None COUNT: 4 Rainy morning so the whiteboard took a break and the pax decided to run and look for dry spots for some burpees. 5.2 miles and 55 burpees later ……. Chick-fil-a afterwards for some coffee and good chat on gift ideas for our significant others.

in the cold November rain…

Date: 2023-11-11 AO: chicken-run Q: Odd Job PAX: Gruden, Dosey Doe, bratwurst FNGs: None COUNT: 4 4 dudes ran like 10 miles+

5 Little Piggies

Date: 2023-11-11 AO: stonehenge Q: wildturkey PAX: tagalong, Rousey, Rehab, lex_luthor FNGs: None COUNT: 5 Five little piggies went to F3, One had Lex Luthor’s soccer glee. Rousey guarded, tough and hard, Rehab couldn’t pick hot or cold’s yard.
Tagalong shouted, “Happy Hour’s near!” Wild Turkey Q’d, aimless, no fear. In the gloom, they laughed and played, F3 piggies, their own parade!

Marvin Miles 11/10/23

Date: 2023-11-10 AO: marvin-miles Q: Polly PAX: bunker, HazMat, Taco_Stand, turkey_leg FNGs: None COUNT: 5 Nice turn out this morning for some easy miles around MC.

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