When running shapes a KB weinke

When running shapes a KB weinke

Date: 2023-09-06 AO: meathead Q: flipper PAX: The Worm, Johnny No5, high_tide, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 6 WARMUP: SSH, IW, ST, Prying squat with swings mixed in THE THANG: YHC is running through the hills of western NC this weekend, so selfishly the weinke skewed upper body. It was awesome to have Uncle Leo back in the gloom after a long absence due to injury. Also joining the PAX today we had relative newcomer Johnny No. 5 who is learning the ways of the bell, always good to see newer blood out for our little niche of F3dom. Once all were gathered we got after it accompanied by the sweet tones of 80s rock courtesy of Pandora’s algorithmic magic.
Progressive complex of left, right, left, right swing, clean, press, snatch. 1 on each side climbing to 4 reps X2. Following the complex 10 each of ‘merican on bells, lawnmower L&R, double clean and park.
Modified voodoo complex 1-4 with L, R, Double
MARY: boat canoe and flute bridge ANNOUNCEMENTS: Midriff’s homecoming 50k in October COT: Margo took us out along with Anvil Pax

IPC #1

Date: 2023-09-06 AO: sacs Q: wildturkey PAX: Cheese Curd, Nair, ToeJam, Rousey, geraldo, Emoji FNGs: None COUNT: 7
WARMUP: Short lap with ruck
THE THANG: 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
Coupon and EMOM timer is needed for this workout
Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
Set out 2 cones
1 cone is at the starting line
1 cone is 10 yards out
THE THANG
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels MOT during this round: Rifle Carry
MARY: Nope ANNOUNCEMENTS: Pray for BRR runners Run a lap for Midriff Oct 14
COT: Be excellent to each other

Who has the stopwatch

Date: 2023-09-05 AO: _sob Q: lex_luthor PAX: Rousey, Spitball, wingman, Eleanor FNGs: None COUNT: 5 WARMUP: not much of a warmup THE THANG: First part – 1 mile timed run Second part – EMOM 20 Situps 20 boxjumps 12 burpees 20 kb swings 1 min plank 20 drydocks 12 bunny hop sprawls MARY: ANNOUNCEMENTS: Midriff’s CSUAP Oct 14th COT:

Taper 10K

Date: 2023-09-05 AO: run Q: Alf PAX: Astro (Kyle Kirchhoff), Alf, Orange Whip, turkey_leg, Benny, voodoo FNGs: None COUNT: 6 Run to the track. Alternate mile runs on the track and on Strawberry Ln. Throw in some faster 400’s.
Taper and return from injury friendly run.

Off-site Storage

Date: 2023-09-02 AO: davinci Q: Palmolive PAX: Franky, C3P0, kirby FNGs: None COUNT: 4 On a cool day in September, the site Q (celebrating 1 year of F3, which started at this site) decided to take his AO to where it had never gone before…past Tom Short into Union county. What strange and terrifying things would the PAX find in this place? Would someone pick up their trash and recycling? They braved the journey to find out.
WARMUP: Plank, down dog, runners stretch, potato pickers, IT band stretch, Moroccan night clubs, high knees, Frankensteins
THE THANG: Mosey to the fountain by the medical plaza for 25 merkins, 20 diamond merkins, 30 incline merkins. Run down Rea into Union county +5 Bonnie Blair’s (2 as 1…then 1 as 1 about half way when our legs were toasted) at every curb until Tom Short. Run to Morningstar storage then 25 LBCs, 25 pretzel crunches (per side), 25 H2H…run back in just enough time for 3.75 miles and buns of steel.
Also, there actually was a lot of trash along Rea when you got into Union.
MARY: At the storage place. @das_boot pointed out that box cutters would have been fitting…but the Q wasn’t all that clever. Next time.
ANNOUNCEMENTS: Annivergence at Cuthbertson High on Labor Day at 7 am. Come out and support our Waxhaw brothers.
Don’t just come out to run midriffs Ultra 5k on October 14, make sure you donate to support his cause.
COT: Joined by runners and inspired by each other.

Cell XFD1048576 (…aka the End of the Spreadsheet)

Date: 2023-09-02 AO: olympus Q: Krzyzewski PAX: Cheese Curd, Pelosi, voodoo, The Worm, mighty_mite, Emoji, ChickenWing FNGs: None COUNT: 8 Starting on a somber note today with the passing of the King Parrothead, the pax shed a tear for our middle aged brethren around the country who are now quickly running out of acceptable reasons to wear Hawaiian shirts in public. After swinging our way through Margaritaville, the pax took to the rest of the workout with a renewed fervor and we closed out the last week of Mr. Flynn’s spreadsheet appropriately – ending on two rounds through the Flynncinerator. Solid pump and good mumblechatter throughout. Let’s get into the recap… WARMUP: 10x high pulls (5x e/s), prying squats, 10x one-handed swings (5x e/s), synovial circles, and slingshots/around-the-worlds (5x e/way) THE THANG: (1) Swinging Rows: 5x heavy swings, 6x upright rows, 5x heavy swings (4 sets) (2) Lawnmower Snatchers: 6x lawnmowers, 3x hi-pull/snatch (6 sets) (3) Squats 4-Ways: 6x rack squats (e/s); 12x goblets; 6x transformer squats (e/s); 6x overhead squats (e/s) (4) Max Merkins: (2 sets) (5) Heavy Cleans: 3x heavy clean & press (e/s) (6 sets) (6) Carries: Doubles (farmers, dbl rack, waiter/suitcase) and then deconstructed Voodoo single bell complex carry (2 sets) (7) Deadlift Swings: 5x SLDL (e/s); Pelosi Ladder; 5x SLDL (e/s) (8) Flynncinerator: 4x each element w/ double bells (2 sets) MARY: Ain’t got no time fo’ dat ANNOUNCEMENTS: – Waxhaw Convergence on Monday! – Midriff 5K Extravaganza (mid-October) – Next Blood Drive (mid-October…suspiciously close to Halloween!?) COT: Joined the men of the Rock for COT and prayer

Elusive PJ

Date: 2023-09-02 AO: chicken-run Q: HazMat PAX: soft_pretzel, Paper Jam, Rob Rosenthal – Drive By, tuck, Polly, das_boot, Chopper, purell, Sherpa, Swedish Chef, HazMat, Danger Area, Odd Job, Cliffhanger FNGs: None COUNT: 14 WARMUP: 2-5 THE THANG: 10-20 miles MARY: good completion ANNOUNCEMENTS: WxW 4th COT: kids and bullies suck

marshmellow in a coinslot

Date: 2023-09-01 AO: the-brave Q: wingman PAX: Olaf, midriff, soft_pretzel, Saigon Sam, Odd Job, fire_hazard, wingman, Wolverine, kirby, war_eagle, Space Force FNGs: None COUNT: 11 Disclaimer Given
11 men decided to _______ towards the highest point in Ballantyne
On the way to Ballantyne Village we _____ a few times with these called excercises
20 SSH IC 20 IW IC 10 Corn Cobbers 10 Hill Billys
At the fountains near pizza hut 10 Toe-Tapper step-downs each leg 15 Dips Repeat
Stoplight to cross Johnston. While we waited to cross the road we did some _____ to let the morning commuters have a bit of a ___________.
In the Village Deck do 5 Jump Squats at bottom of ramp and 5 merkins at top of ramp. Repeat to the top.
Someone led us in _______ until the six was in.
Take the stairs down to 1 and mosey to the fountains. One set of the step-downs and dips and run across BC. Right-side plank until a car chased us to ___________________.
Cross over Johnston to stream park. In the circle we did __________ to make sure we were even.
Head into the park and find the kush place for some jump knees. 🙂
Mosey under the red-troll bridge and avoid the ____________ lurking about.
Tonight is the first concert in The AMP.
20 Wide-arm merkins, 10 Pullups on the bridge
Mosey out of the park. its time to head to _______________.
With @kirby concerned about time we made a run for it stopping along the way for _____________.
– LBCs – elbow-scrapping plank jars – _________________
Home intime for dying cochroach and heels-2-heaven.
Grateful for cooler mornings and everone of you. You could not have told my 20 or 30 yo self that at near 50 yhc would be able to run around and do dumb stuff in the morning and enjoy it. F3 is a Gift. Give it to someone you know.

Oh what a beautiful morning

Date: 2023-09-01 AO: marvin-miles Q: Polly PAX: bunker, turkey_leg FNGs: None COUNT: 3 Three for a 10k in Marvin Creek in the best weather we have had in Months.

I’m just doing this so I don’t get fined (and so Olaf gets credit for posting)

Date: 2023-08-29 AO: bagpipe Q: war_eagle PAX: war_eagle, Spitball, tagalong, wingman, picasso, Olaf, patent_pending, kirby, madison, Blackbeard,Hawkeye FNGs: None COUNT: 11 WARMUP: Mosey to the old Campbells soup parking lot for some combo of SSH, Hillbillies, potato pickers, Mtn Climbers and runners stretch. THE THANG: Over to Bagpipe Hill. Partner up with someone of similar speed. As a duo knock out a triple nickel up Bagpipe Hill with 5 burpees at the top and 5 bomb jacks at the bottom. Partners encouraged to push each other and talk smack to motivate each other, as Olaf did to me several years ago running this very hill. Mosey to the rock pile at Loch Ness. P1 runs down path and does either 5 pull ups or 10 supine pull ups. P2 does called lifting exercise until P1 returns. Lifting exercises included curls, overhead presses and tricep extensions. Head back towards launch waiting at the bottom of Einstein Bagel Hill and then all you got back to launch. Just enough time for 1 minute of plank. MARY: Nope ANNOUNCEMENTS: Midriff Day o’ 5k’s. Run or donate to help Midriff and family bring their adopted little one home from Korea. Waxhaw 4 year anniversary 9/4 at Cuthbertson High at 7:00. COT: Strong work by all. It was humid and soupy. We were at 2 miles just finishing the triple nickel. And partners did great pushing each other to go harder. 11 runners joined the bootcampers. YHC took us out.

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