Date: 2023-10-27 AO: the-brave Q: Odd Job PAX: fire_hazard, Franky, Olaf, Hippie, Eleanor, lex_luthor, soft_pretzel FNGs: None COUNT: 8 WARMUP: SSH, IW, Merkin
THE THANG: 5 miles in the bag. Partner wheelbarrow across each of the 2 bridges over the 485 we crossed. Stopped occasionally for merkin variations (archer, explosive clap, explosive shoulder tap, inverted pike merkins).
MARY: Big boy, LBC, heels to heaven.
ANNOUNCEMENTS: PAXgiving is coming up on November 11th, which replaces the old holiday party. Tagalong and Patent Pending have put some real effort in so we can all have a great time together. Sign up today. Bring your M. Details on slack.
SP pointed out that across SOB our numbers are way down. Each of us should consider the value that F3 has brought to us. It is up to us to come out to workouts, participate, and share this great thing of ours with other men.
COT: Thanks Olaf for the great take out.
Date: 2023-10-27 AO: kevlar Q: Orange Whip PAX: poptart, Rudy, O Tannenbaum, Erin Brokavich, Orange Whip, Mr. Magoo, Tinker Toy, Limey FNGs: None COUNT: 8 WARMUP: stretching in cul de sac THE THANG: merkins and dry docks in neighborhood and run up hill x3 Partner work with rock Rock work in pavilion Ab work finish
MARY: great crew today. Been focusing on strength here lately with the overwhelming number of running workouts. Kevlar has been pretty consistent for the past couple of months with a lot of new regulars.
Pop Tart brought the chatter, OT brought the sweat and also somehow Tinker Toy came back out after posting at WAMRAP on Wednesday – also he’s a double respect 60!
ANNOUNCEMENTS: F3 Christmas Party Sunday Dec 17 – more info to come
Prayers for Smokey and his fam with the passing of his father this week.
COT: YHC
Date: 2023-10-26 AO: nightmare-on-elm Q: wildturkey PAX: Cheese Curd, wingman, midriff FNGs: None COUNT: 4
WARMUP: Standard stuff THE THANG: Visited the Uwharrie Deck, rocks and hills and sprints. Manly stuff.
MARY: Pax choice ANNOUNCEMENTS: Hey, sometimes you got to cut bait and make a change. Let’s try a new location and spice it up. New site will be named by Pax who attend next week. Remeber to always be sharing F3 with your friends.
COT: ⚡🔥♥️🇺🇸🤘
Date: 2023-10-26 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, hairball, voodoo, gumbo, Dosey Doe FNGs: None COUNT: 6
THE THANG: 3 for the called route while 3 did… something else. The lights and inflatables were copious in quantity if not quality. A good morning in the gloom for sure.
ANNOUNCEMENTS: stay tuned for for details regarding a Christmas party
COT: thanks to Astro for the takeout
Date: 2023-10-26 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3
WARMUP: SSH, IW, Arm Circles, Merkins and worlds Greatest Stretch THE THANG: deconstructed burpees of Merkins,mt climbers, and jump squats 1 to 10. 1 Min AMRAP pull ups, seated dips, j los, hanging rows, Freddy Mercurys. 4 corners 4 rounds 15 reps plank jacks, 180 jump squats, RDLs, and step ups MARY: Alphabet Mary ANNOUNCEMENTS: Holiday F3 Party 11/11 sign up. missed a few guys this morning who were DR or on the mend. hope to see you next week. COT: prayers for Carnys M and her family
Date: 2023-10-26 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3
WARMUP: SSH, IW, Arm Circles, Merkins and worlds Greatest Stretch THE THANG: deconstructed burpees of Merkins,mt climbers, and jump squats 1 to 10. 1 Min AMRAP pull ups, seated dips, j los, hanging rows, Freddy Mercurys. 4 corners 4 rounds 15 reps plank jacks, 180 jump squats, RDLs, and step ups MARY: Alphabet Mary ANNOUNCEMENTS: Holiday F3 Party 11/11 sign up. missed a few guys this morning who were DR or on the mend. hope to see you next week. COT: prayers for Carnys M and her family
Date: 2023-10-26 AO: wamrap Q: poptart PAX: Alf, rachel, Horsehead, double_e, O Tannenbaum, mcgee, Mama Bear, Tinker Toy FNGs: 2 Mama Bear, Tinker Toy COUNT: 9 Figure 8 around the lot. 5 reps of each, adding 5 each time. Working up to at least 20 burpees, and maybe 25.
Date: 2023-10-25 AO: meathead Q: The Worm PAX: high_tide, voodoo, flipper, MARTA, Uncle Leo FNGs: None COUNT: 6 Muzak: Halloween, Ghost theme. Pax bought in. Minimal grumbling.
WU: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
Week 5 & 6: Explosive Power Phase
5x each side: 5 rounds -2 min rest Clean & press High pulls Snatch Explosive Merkins x 10
Carries: alternate press / Jerry West
5 rounds w/ 2 min rest Merkins x 20 Thrusters x 5 each side
LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: blood, party, etc. COT:yes
Date: 2023-10-25 AO: sacs Q: Lafleur PAX: Cheese Curd, Emoji, fire_hazard, geraldo, lex_luthor, Lafleur, wildturkey FNGs: None COUNT: 7 WARMUP: walk around the track.
THE THANG: Deck of Cards workout on a extremely small whiteboard. Card number is the number of reps; face cards were special exercises.
Hearts – cards 2-5: mercans – cards 6-10: mountain climbers
Diamonds – cards 2-5: burpees – cards 6-10: squats
Spades – cards 2-5: curls – cards 6-10; upright rows
Clubs – cards 2-5: side lunges – cards 6-10: flutter kicks
Jacks – farmer carry Queens – front carry Kings – overhead carry Aces – Indian walk
Thanks for letting me Q this morning. “That’s what she said” jokes were in abundance; borderline failed attempt at an “in cadence”exercise occurred.
MARY: none ANNOUNCEMENTS: Christmas Party COT:
Date: 2023-10-24 AO: stonehenge Q: tagalong PAX: Cooter2, Olaf, Rousey, wingman FNGs: None COUNT: 5 Listen up! This morning, I witnessed something extraordinary. An assembly of warriors, each one distinct, each one formidable in their own right. As Goggins said, surround yourself with those who speak the truth, who push you, who don’t give you a damn excuse. And what I saw today was precisely that. No excuses, just pure determination and the will to improve.
@olaf (r) – Despite the age and the scars, you prove time and again that resilience beats all. A living testimony to perseverance.
@cooter2 – Every rep, every set, I see the grit and the fire in your eyes. You’re going places, brother.
@rousey – Your cadence count, improving step by step, is a testament to your tenacity. You might’ve bailed out a few minutes early, again, but remember, every challenge you face is an opportunity to be a savage the next day.
@wingman – Maybe the “together on your own” cadence threw you off, but it’s the curveballs that make us adaptable. Keep grinding!
Special shout out to @wildturkey. Passing us with a 40-pound backpack, echoing his signature gobble gobble call, and jumping right in the final stretch, you’re a damn beast! And @rousey, nice try but we all know that’s not laundry in there.
Ain’t got the time for sugarcoated words. It’s about raw, unfiltered truth. It’s about telling each other what needs to be heard, not what we want to hear. We rise, fall, and grow together. You men, this group, embodies that spirit.
Announcements:
1. Nightmare on Elm is on the move. Starting this Thursday, Hawk Ridge Elementary is where the action will be. Bootcamp format, led by none other than @wildturkey.
2. Mark your calendars, men. PAXgiving is set for 11/11 at the Cameron Wood neighborhood clubhouse. Ensure your spot by signing up for your side dish early! Link: www.signupgenius.com/go/508094BA8AD2AA1F94-45114987-paxgiving
Workout Breakdown: At Stonehenge on a brisk 42-degree morning, five committed PAX tackled an intense lower body regimen at the Turf Field Pavilion, transitioning into an upper body challenge by the Pond. The workout was punctuated with supersets, laps, and planks, culminating in a high-energy cardio blast in the parking lot. The unwavering spirit of the group was evident as they powered through, with even @wildturkey making a cameo to join in the final exercises.
Remember, excuses don’t build strong men. Actions do. You want to be a savage? Act like one. Start here, start now, and never back down. No compromises, no half-measures.
Stay hard and see you in the gloom!”
— Tagalong