Opposite day

Opposite day

Date: 2023-10-11 AO: wamrap Q: Alf PAX: Alf, double_e, Horsehead, mcgee, O Tannenbaum, poptart, rachel FNGs: None COUNT: 7 Parking decks, Stairs, Burpees and other standard fair at WAMRAP but we went with declining reps for a change. Chasing Rachel remained the same.

EST Aggression Training at Anvil

Date: 2023-10-11 AO: anvil Q: Hops PAX: puddin_pop, Mr. Magoo, Snuka, Point Break, thunder_road, Pilgrim, Limey FNGs: None COUNT: 8 YHC was LIFO while the pax waited patiently….construction traffic delays. Standard, under 2 miles (of course), bootcamp. Rocks, Walthar N’Djaiyes, etc, burpees, etc Limey & Puddin’ were up to their normal flatulent tricks but Pop was next level. Have mercy! Saved his most virulent attack for the hotbox #diabolical Snuka was his normal strong running, pebble lifting self. Point Break out front on the running portion of the downpainment. Magoo and Pilgrim dutifully putting in the hard work. Thunder, Puddin & Snuka quoted the entirety of “Stripes” this morning during the tour of Area51’s best AO. Next FNG to post at one of my Q’s will be named: Oxberger. Doesn’t matter who he is, or whether he’s swallowed a lot of aggression and/or pizzas. COT with our Meathead brethren. 8 of 12 total in Respect territory. Let’s continue to EH folks. Prayers up for Midriff event Saturday, and more so for the little guy they’ll welcome to their home. Prayers also for Puddin’s b-i-l and for M. Magoo. That’s it and that’s all.

Back to grinding

Date: 2023-10-11 AO: sacs Q: Cheese Curd PAX: geraldo, hoover, Lafleur, wildturkey FNGs: None COUNT: 5 WARMUP: with ruck and sandbag-walk to the baseball field and out field THE THANG: although I made it more complicated, basically 1 burpee and 2 presses x15 / then 15 forward beat crawls, 15 back, 15 right and 15 left pull through
Repeat (I totally forgot the pull throughs)
Back to the upper lot Bench press ruck and sandbag x15 while partner Squats, Bulgarian split squats x15, Dips x15 and high pulls X15 = 3 rounds
Farmer carry to the basketball court/ flutters farmer carry to benches / box cutters Farmer carry to the bathrooms/ Russian twists
Head to the bottom of the stairs: On A platform 10 bent over rows / 10 shoulder to shoulder then head to the top and repeat
Back to the bottom of the stairs On A platform 10 curls, 10 front squats and 10 ruck push finish one more set at the top
Short lap and Done
MARY: yep ANNOUNCEMENTS: blood drive, lodge viewing party, Xmas party., Midrift 5k COT: we made fun of YHC and his ending prayer that trailed off hard…we discuseed everyone’s 4 of July and Valentine’s Day plans… oh, the rogue running crew was there: grasshopper and Joker
That’s it.

No time for Agnes efforts

Date: 2023-10-10 AO: swift Q: das_boot PAX: bratwurst, Hippie, bunker, soft_pretzel, Wolverine, Sherpa, das_boot, citgo, Dosey Doe, Gold Digger, gumbo, frasier FNGs: None COUNT: 12 It was another crazy, middle school-inspired morning at Swift… now with even more questions and back talk — just like middle school!
WARMUP: Mosey to Harney for .. high knees, butt kickers, B skip Frankenstein and… side shuffle hugs, (introducing today) backwards shuffle, sweep the goose 🪿
THE THANG: 10k pace from Rushmore to Synchrony to Ballantyne Corporate to Harney and repeato.
2x (2:00 on / 1:00 recovery) 2x (3/1) 2x (4/2) 5/2 3 on cool down
MOLESKINE: Frasier, Dosey Doe and Gold Digger did a nasty 4x 1.5 mile, per Strava, and Bunker and Citgo did some on-the-mend work #selfcareisreal
Bunker joined for the warm-up and validated the name “sweep the goose” from his kids’ soccer experience. Side shuffle hugs were a hit again, at least in YHC’s mind. They are a great quad activator. Same for the backwards shuffle even if it looks ridiculous.
For the main event, Bratwurst questioned my preblast and the call for 2x of the timed segments and Wolverine doesn’t like running through areas with speed bumps #SCrebel but we continued forth with the goal of an easier way to circle back during the recovery segment.
In spite of the questioning, Brat and Wolverine still brought the heat. Soft Pretzel continues to power through the runs near the top and always willing to talk Philly sports while chugging along, Hippie just sneaks around and quietly moves from rear to front during each segment, and Sherpa is looking strong for the Charlotte in two weeks!
Fortunately, no one is pulling an Agnes out there and cutting corners and pulling up tired halfway through the 800m warm-up. Tuck and YHC see plenty of Agnes efforts on a regular basis at practice but the PAX are here at 0515 at the latest, so we’re not expecting that in the gloom.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food COT: With Bagpipe

FastTwitch

Date: 2023-10-10 AO: _area-51 Q: fleetwood PAX: Benny, Orange Whip, Alf, voodoo, flipper, retread, Spammer FNGs: None COUNT: 8
WARMUP: head out to South Charlotte middle school for some dynamic stretching. THE THANG: I figured BRR recovery is officially done… Time for some hills! Up Woodfox to Rising meadow for 2x “sprint” up and back. Proceeded to Raintree and Four Mile Creek for clockwise cloverleaf. Merkins at the bottom, squats at the top for as many as possible until 6:05. Mosey back MARY: ANNOUNCEMENTS: Homecoming ultra5k / look for possible Christmas party announcement in future… COT: @orangewhip

Hunter Oaks

Date: 2023-10-09 AO: blakovery Q: bunker PAX: bunker, frasier, Dosey Doe, Gold Digger, wingman, Polly FNGs: None COUNT: 6 Ran Hunter Oaks. We kind-of followed the route.

Mondays are Mondays

Date: 2023-10-09 AO: swole Q: flipper PAX: high_tide, The Worm, Nair, MARTA, flipper FNGs: None COUNT: 5 WARMUP: mix of ssh, IW, ST, Round the World, Prying Squat and Swings THE THANG: week 5, day 1 of the fighting shape program MARY: boat/canoe, flute bridge, Superman, elbow plank ANNOUNCEMENTS: homecoming 50k, blood drive, Marta on Q next week COT: YHC took us out

Pictures are not needed for workouts

Date: 2023-10-07 AO: davinci Q: fire_hazard PAX: kirby, wildturkey, Landfill, One Niner, Palmolive, C3P0 FNGs: None COUNT: 7 We headed up over to Blakeney.
WARMUP: 20 SSH IC 10 Windmills IC 10 Merkins IC Run over to the main fountain area with 30 Flutters on the way THE THANG: 10 Romanian Split squats each leg 10 Derkins 10 burpees Run around the center lot with the other fountain repeat 5 times. Get in some plan as we all get back together and then we head through the arch to do some wall sits. – I had to make the executive decision to stop this exercise quickly as the mumble chatter devolved into a discussion about Kirby’s minuscule nether region. We headed over to the stairs around the back and completed the following: 20 good squats 20 flutters each leg and YHC forgot the exercise he planned and C3PO suggested Burpees so that is what we did. 5 burpees. Run the stairs and then around the lot. We got 4 rounds of this in.
We then headed back to the Best buy Parking lot for some ab work and more burpees. do some of the following at the four light poles out and back. 10 big boy sit-ups 10 heels to heavens 2 burpees on the way out 3 on the way back Suicides for the last exercise
Donate and Sign up for the homecoming 50k and lets go to chickfila Landfill required us to take a picture even after my direction that one was not needed.

watch out for the creeper on Community House Road in a White Camry

Date: 2023-10-06 AO: the-brave Q: fire_hazard PAX: war_eagle, Olaf, Eleanor, midriff FNGs: None COUNT: 5 We headed up Community house road toward Hawk ridge stopping for some exercises by a creepy white camry waiting on us. It turned out to be Kirby waiting for a guy to talk about a tire….. weird. He asked where we were going and we told him and we were on our way. THE THANG: We rolled up in to the parking lot at HawkRidge and went over to the play ground for the following: 10 pullups 10 toes to bar 5 Burpees Take a lap around the lot. Do this 5 times. Now over to the other playground area for the following: Romanian split squats 10 per leg 20 merkins civilian count 20 flutters each leg Take a lap around the lot. We got about 4 of these in before it was time to go.
Kirby met us at the lot, but just parked in our way and looked at his phone…. never got out….Never did any workout…. just creeped on us…. Weird.
MARY: No tiime ANNOUNCEMENTS: Signup and donate to the Homecoming 5k. lets go to Panera COT:

Soft Suburban Dads Wouldn’t Stand a Chance

Date: 2023-10-07 AO: olympus Q: Krzyzewski PAX: Pelosi, The Worm, mighty_mite, ickey_shuffle FNGs: None COUNT: 5 Accompanied by one of the shortest playlists in recent memory, the pax took on week 4 of Ickey’s spreadsheet with fervor. Though the songs were few, the tracks were long to complement the elongated sets in each circuit. The pump was strong and the mumblechatter meandered as usual. We covered a wide range of topics including Mitch Hedberg, the unfortunate state of the Panthers, and questionable tactics of Peter Frampton’s roadies. Finally, during our isometric closer, the pax lit up the blacktop with spicy hot takes on the Beatles and Bob Dylan (note: they were not favorable). Overall, solid autumn workout – let’s get into the recap…
WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x single-handed swings
THE THANG: 1) Circuit A (5 sets) – Clean & press (10x e/s) – Merkins (10x) – Reverse lunges (5x e/s) – Halos (10x e/s)
2) Carry Palate Cleanser – Farmers (w/ optional shrugs) – Half rack w/ suitcase (switch halfway) – Farmers (w/ optional shrugs) – Half waiter w/ suitcase (switch halfway)
3) Circuit B (5 sets) – Two-handed swings (20x) – Lawnmower row (8x e/s) – Goblet squats (10x) – Snatches (5x e/s)
4) Isometric holds – Single waiter / rack / suitcase (20 sec. each; 2 sets)
MARY: No time for Mary today
ANNOUNCEMENTS: – Happy Birthday tomorrow, Mighty Mite! – Olympus will be off campus next week to help support Midriff’s extravaganza. More details to come… – Blood Drive later this month – Smile more
COT: Combined into a COT with The Rock as per custom

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte