How can a circle end?

How can a circle end?

Date: 2023-10-27 AO: mountain-goat Q: retread PAX: fleetwood, lois, Pele, retread FNGs: None COUNT: 4 Light attendance at Mountain Goat on a fantastic morning. A few regulars were excused for various reasons (leprechauns, marathons, The Sphere). We ventured to Circle’s End and Lammers and ran a few laps around the field. Headed back and arrived slightly tardy, grateful that Pele waited just long enough for us. ANNOUNCEMENTS: Christmas party at Orange Whip’s! COT: Lois did the honors this morning.

More than the minumum

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.

Kevlar

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

Nightmare in Elm RIP

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: ⚡🔥♥️🇺🇸🤘

So many lights

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

Tense Muscles

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

Tense Muscles

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

Mama Bear and Tinker Toy

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.

It’s the Great Pumpkin Q

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

Winter gloves card game workout

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:

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