7 is the perfect Fibonacci number

7 is the perfect Fibonacci number

Date: 2023-11-20 AO: swole Q: high_tide PAX: flipper, The Worm, Uncle Leo, voodoo, ickey_shuffle, Soul Glo FNGs: None COUNT: 7 7 pax at Swole today determined that Fibonacci is the perfect number. Or something like that. Regardless, the counting was easy-ish, the workout was _____, and Swole got swole.
WARMUP: 10 two hand swings Imperial walker 20 two hand swings Prying squats 30 two hand swings
Grab two like sized bells, and let’s mosey to the basketball court
THE THANG: The Fibonacci sequence was first described in Indian mathematics in 200 BC. It was later “discovered” by Leonardo of Pisa (aka Fibonacci) in 1202 AD. It is a sequence in which each number is the sum of the preceding two numbers – such as: 0, 1, 1, 2, 3, 5, 8, 13, 21… The pax discovered it was perfect for double clean & press.
Double Clean & Press 2, then 3, then 5, then…10 Repeato 3x total
There is your program minimum 60 presses. You’re welcome. And, yeah, 10 isn’t Fibonacci, but it could be if you add the two ones we dropped to the 8.
Overhead Lunges with Pull-ups 2 overhead lunges, Left then Right Pull-ups (pax choice of reps, bearing in mind we’re doing 9 sets of pull-ups) 3 overhead lunges, L + R Pull-ups 5 overhead lunges, L + R Pull-ups Repeato 3x total
Core, lunges, back, biceps – boom 💥
Mosey back to the launch lot, carrying your bells, for…
Carries Heavy waiter carry, down & back Heavy suitcase carry, down & back
Done-zo
MARY: We don’t need no stinkin’ Mary. We did core work, men.
ANNOUNCEMENTS: Area 51 Christmas Party – Dec 17, Orange Whip’s house
COT: Ah, that was fun. With appropriate bell sizing, it was just right. With inappropriate bell sizing, it was…inappropriate. You’re welcome. Good mumblechatter today, which always makes it more fun. Otherwise, you could do this nonsense OYO, and what fun is that? Tunes were a flashback to YHC’s high school, car cruising days – Billy Idol, Van Halen, Def Leppard – ah, good times (plus a Five Finger Death Punch for the whipper-snappers). Keep up the good work, men. Aye.

There’s no room for fear in this game

Date: 2023-11-18 AO: olympus Q: Krzyzewski PAX: voodoo, mighty_mite, high_tide, flipper, Mountain Momma FNGs: None COUNT: 6 A half dozen pax beat back the siren’s call of mediocrity this morning with an assortment of iron spheres. Though the weinke covered arms, shoulders, and legs for good measure, metric conversions proved to be the kryptonite of our crew. ‘Merica mentality won out however – we’ve got no use for kilograms. Mumblechatter covered the gamut for a solid mid-November pump. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x 1-handed swings (e/s), 10x slingshots (e/w) THE THANG: 1) Complex A – Ladder (5 sets) – Snatches (6x to 1x) – Swings (10x) – Merkins (5x to 10x) 2) Pelosi Ladder 3) Goshawk Carries (8 sets) – Goblet squats (8x) then 20m rack carry 4) Complex B – EMOM (10 min) – Minute A: Heavy swings (10x) – Minute B: Double push press (3x) 5) Complex C – Ladder (4 sets) – SLDL (8x e/s) – Reverse lunge (6x e/s) 6) Alternating swings (20x) 7) Complex D (4 sets) – Swings (5x) – Cleans (2x e/s) – Thrusters (2x e/s) MARY: – Glute bridge (30 sec.; 2 sets) ANNOUNCEMENTS: – Holiday party on 12/17 – Blood drive in Q1 2024 – Prayers for The Worm’s mother-in-law as she battles cancer – Thoughts are with Mighty Mite as he witnesses the Panthers take on a 10.5 point spread tomorrow afternoon in person COT: We joined up with the fine pax of the The Rock and Hoover took us out

Eleanor Palooza | Q #6 of 6 ‼️

Date: 2023-11-18 AO: stonehenge Q: Eleanor PAX: lex_luthor, C3P0, Rousey, tagalong, Palmolive, wildturkey, SlumLord, Sauce, Snaps FNGs: 2 Sauce, Snaps COUNT: 10 WARMUP: >10 SSH >10 Frankensteins >10 Low Slow Squat
THE THANG: Part 1: >Mosey to Parking Deck >Run it! – at each landing, alternate the following exercises: 10 Burpees, 20 Squats, 30 second planks (all the way to the top)
Part 2: Mosey to behind Ballantyne Hotel: > 2 rounds of the following (45 sec work, 15 sec rest): Merkins, High Knees, Bench Dips
Part 3: Mosey to Turf Hill >10 Merkins run up hill (get down however you see fit) > Then 9, then 8, then 7….
Part 4: Run Back to Launch
MARY: 90 Second Plank, 30 second squat hold
ANNOUNCEMENTS: There was something, but I forgot 🤷🏽‍♂️
COT:
FNGs – Sauce and Snaps – here’s how they got their names: > Sauce – had on a red shirt (ketchup), yellow shorts (mustard), and white shoes and socks (mayo). We could have named him hot dog on a stick, but I didn’t think of that until now, so he gets to keep the cool name. >Snaps – he came out here with a henley, tri button dri fit shirt 🤣, hence the name Snaps.
@lex_luthor was on a role with the names today
It was an honor working out with you men today. I can say a lot here, but F3 has helped rekindle a fire to push myself and bring others along with me. Men, let’s keep this fire alive, bring folks out, and reach out to PAX who haven’t been here in a while.
This was my final Q of 6 in a row. Two of the sites that I Q’d, I have never been to (Sacs and Stonehenge). Half of the Q’s I did this week, I created while brushing my teeth before coming. Yesterday morning, I slightly strained my back, so I woke up extra early this morning to stretch, and ended up being okay.
I say that to say this: PUSH YOURSELF. Qing, although takes effort, is not rocket science. Sign up to Q somewhere.
Also, when you show up for yourself, by pushing yourself to come to a workout, you show up for others too. It was encouraging to see guys out multiple days this week!
It’s an honor to be a part of this group. 🦾

Getting back to it. Good luck Danger Field

Date: 2023-11-18 AO: run Q: HazMat PAX: Astro (Kyle Kirchhoff), Chopper, Dosey Doe, Sherpa FNGs: None COUNT: 5 WARMUP: 4 mile pre run THE THANG: 8-10 mile main event MARY: ANNOUNCEMENTS: Turkey jam Thursday COT:

Bad Mornings

Date: 2023-11-17 AO: kevlar Q: Orange Whip PAX: Erin Brokavich, hairball, Orange Whip, ChickenWing, O Tannenbaum, poptart, Cottonmouth, Horsehead, Limey, Rhapsody FNGs: None COUNT: 10 3 Qs in 3 days and I’m running out of Backblast material. That being said, it was a very random mix of dudes – but a great mix – and we had a fairly challenging workout.
Warmup run to El Valle – SSH’s and such – >Run into neighborhood and did merkins on top of one hills, run to next hill and do heels to heaven -> partner work – Mike Tyson’s (my new fav) and Wal-Tar-Jai cumulative reps with P1 running -> Rock work, burnout reps -> Abs led by the group
Pop Tart would not do cadence count and would repeatedly count “1” to try to mess me up. Hairball attended and didn’t run (?) he was in it for the lifting (marathon recovery day).
Rhapsody came back after at least a 9 month hiatus. Only a matter of time before we lose Limey to the cold weather. Good to see Cottonmouth make his bi-monthly visit and Hairball his yearly visit. Chicken Wing out in front using his Metro- trained competitiveness to lead the group.
Lots of mumble chatter from the regulars. Complete veteran group today. No FNGs as we had hoped.
🚨 NOTE 🚨- forgot to announce Joust will be converging AT Kevlar next Friday. 7am launch. Need to figure out a Q. Bring a 2.0

Eleanor’s Q Week | Day 5 of 6

Date: 2023-11-17 AO: the-brave Q: Eleanor PAX: bratwurst, fire_hazard, soft_pretzel, wingman, Hippie, SweetWater, Taco_Stand, frasier FNGs: None COUNT: 9 WARMUP: > Low Slow Squats > Frankensteins > Windmills > Straight Leg Kick Backs (RDLs)
THE THANG: 4.5 Miles | 120 Merkins | 5 Min of Planks > Run 1/2 mile, 30 merkins (3 different variations) > Run 1/2 mile, 1 min plan > Repeat
MARY: PAX choice (for 3 min).
@wingman called the new PAX favorite, “manspreaders.”
ANNOUNCEMENTS:
COT: Praying and believing for complete healing for dad of @wingman 🙏🏽
—–
I was confused for a minute when I saw @bratwurst and @frasier warming up. I thought I might have been in the wrong place. Great to have you two with us though, and welcome to the world of Merkins 🦾!
@sweetwater and @wingman – I think I’ve seen you two at about every one of my Qs this week. Thanks for showing up gentlemen 🦾
@tacostand – twice in a week! I’m honored.
@softpretzel – great work as always but you need a picture for his Slack profile 🤨
@Hippie – yelled, “Rosalita!” and then said, “Oh, what are they again?” 🤦🏽‍♂️🤣
@firehazard – Thanks for your leadership at this AO!

Circuit fun

Date: 2023-11-16 AO: shield Q: Spitball PAX: Rousey, Bombay, Carny, Cooter2, ToeJam FNGs: None COUNT: 6 WARMUP: Normal warm up THE THANG: Legs circuit with KBs 45 sec on 15 sec rest. 2 sets Lunges Squats Burpees KB swings Plank triple jumps Jump squats Clean press
Upper body circuit same intervals as leg circuit Rows Merkins Tricep extension Plank pull through Curl to overhead press High pull
MARY: none ANNOUNCEMENTS: none COT:prayers for Cooter2 scan results Spitball’s brother as he loos for a job after being laid off

A Trip Down Amnesia Lane

Date: 2023-11-16 AO: peak-51 Q: smokey PAX: smokey, slim_fast, Spammer FNGs: None COUNT: 3 Took a trip down memory lane by visiting the old Peak 51 AO Launch at Matthews Elementary. Did stuff in various parking lots along the way. Circuit and Starfish exercises at the school. FYI the track is still a death trap.
Thanks to Smokey for the impromptu Q this morning.

Calf Boobs

Date: 2023-11-16 AO: sparta Q: Orange Whip PAX: graffiti, lex_luthor, baracus, Orange Whip FNGs: None COUNT: 4 Sometimes it takes the full workout to come up with a BB name and sometimes I happens within the first 5 mins. When Spammer rolled in after his 4:15am pre-run (whaaa??) and we saw how big his calves were (Superman level) Lex Luthor called them Calf Boobs.
I swear if they had a nipple you would try to milk them. “Yes barista, can I please have a calf milk latte? No not like a baby cow, like Spammers huge calves”. Just realized we call a baby cow and the back of our leg the same word. English is so freaking hard.
(Note, Superman and Lex Luthor reference was completely unplanned)
4 of us did the exact same workout I led last week. Run to Sportsplex, run 4 full fields with some hand touching the ground, run back home. 5 miles.
Great to see Baracus back out and he also got Graffiti to make it which was awesome. Geraldo had very sly way of un-clicking that HC button this morning but we all saw it. Maybe we can have Wingman make the HC permanent so you can’t un-click it?? #accountability
Temps were great. Not too cold. Lex was prepared for 30’s or maybe 20’s with his leg warmers.
Announcements: big F3 soccer tourney Saturday. If you’re not playing come drink with us at Matthews Social House afterwards around 6:30/7ish.
Come out to Kevlar tomorrow at Christ Cov church. We hear some FNGs may be coming.
Out!

Q #4 of 6🫡

Date: 2023-11-16 AO: the-phoenix Q: Eleanor PAX: Hawkeye, kirby, war_eagle, SweetWater, Hippie, wildturkey, wingman, goonie, Zirconia FNGs: 1 Zirconia COUNT: 10 WARMUP: >10 SSH >10 Merkins >10 Frankensteins >10 Low Slow Squats THE THANG: >Pt. 1 – Mosey to lower YMCA parking lot — 3 Rounds of 10 Eleanors, 10 Lunges, 10 Big Boys (planking until PAX finishes a round, prior to starting next round)
>Pt 2. – Mosey to YMCA gazebo (I think that’s what it is) – 10 Bench Dips (Copenhagans), 10 (Step Ups), 10 Manspreaders (Formerly know as Box Cutters)
> Pt 3. – Mosey down hill to tires – 10 Tire flips over each shoulder, 10 Tire Hop Throughs, Plank until PAX is done. First set 10, second 9….down to 6.
MARY: 10 seconds of planks
ANNOUNCEMENTS: Turkey Jam is on!!!!
COT: Hawkeye took us out.
It was great to have Zirconia out! It was a testament to the power of reaching out. @wingman reached out to the HawkDads (Hawk Ridge’s community of dads), Zirconia saw it, and came out. It’s just a reminder that if we want to grow this thing, we have to take ownership and reach out. Thanks for doing that @Wingman!
✅FYI…Box Cutters has been officially changed to Manspreaders

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