Trip down memory lane

Trip down memory lane

Date: 2023-08-16 AO: sacs Q: Spitball PAX: Cheese Curd, wildturkey, Lafleur, geraldo, Carny, lex_luthor, Black hat (Waxhaw) FNGs: None COUNT: 7 WARMUP: ruck and and bag walk to field THE THANG: Backwards sand bag throws across the baseball field 5 burpees at the outfield fence. Alternating side throws back 10 shoulder taps at foul line
Ruck to top of the stairs 4 rounds of circuit fun with ruck and sandbag 10 squats 10 clean press 10 sandbag swings 10 big boy sit ups with sand bag press Walk down to track and back
Ruck around the back of school looking at YHCs old classrooms. Stopping to do 10 lunges at each schools entrance.
10 step ups on benches in front of the school Ruck back towards the steps for triple nickel up the stairs
5 merkins Up stairs 5 plank jacks
MARY: none ANNOUNCEMENTS: midriff 50k. Waxhaw Labor Day event. See cheese curds announcement for details. COT: spitball took us out

Lets run some hills

Date: 2023-08-16 AO: the-maul Q: fire_hazard PAX: Odd Job, super trooper, Rudy, patent_pending, wingman, das_boot, picasso FNGs: None COUNT: 8 This was my first time Qing the Maul in a long time so it went to the go to exercises from the past. At first there was only me, Patent pending, and Wingman ready to start but right before the buzzer (and one after the buzzer) the pax showed up. WARMUP: Mosey over to the Parking lot beside the parking lot we were in for the following: SSH – 20 Windmill 10 IW – 15 Merkins 10 All in Cadence THE THANG: Mosey over to the large hill for a set of 7s. 6 burpees at the bottom 1 squat at the top. Then 5 and 2…..etc. Mosey over to the chipotle for four rounds with a partner. One partner does an exercise the other runs a lap around the building then Flapjack. Squats Merkins (incline and decline alternating) Step ups dips Mosey over to the side of the the target to find another hill. Tripple Nickle with 5 merkins at the bottom, 5 squats at the top. 5 times.
Next do a burpee or two at each speed hump on the way to the launch site.
MARY: 3 minutes left. 25 flutters IC Big boy sit ups on my up for the rest of the time 35 in total ANNOUNCEMENTS: Come to Waxhaw on july 4th for a convergence with mountain bike trails, running, IPC, boot camp. It will have everything you need. Homecoming 5k ultra – get a friend to come out that hasnt been out in a while. Everyone welcome. It is the home coming run because it is fall homecoming game season, Midriff’s new son will be coming home soon. Bring an old Pax that has been a-wall back into the fold so they will be coming home to F3. COT: Great time today guys, nice to meet some new guys and get to lead. I think the hills were a crowd favorite. Midriff Yogged all day but came back to take us out in the end. Thank you for your leadership Midriff! Thank you to all the pax there today, they pushed hard. Everyone be careful out there on the on the roads. There are lots of Pax, and other folks, dropping their kids back at college.

Quintuple Nickel

Date: 2023-08-15 AO: swift Q: Gold Digger PAX: bratwurst, bunker, citgo, frasier, Dosey Doe, Hippie, Polly, midriff, Wolverine FNGs: None COUNT: 10 WARMUP: Comments on the weather started immediately upon each PAX exiting their vehicle. Nothing to be done about it, so we got right to it. 1.5mi jog, followed by dynamic warmups. Somewhere along the way, the 3 mountain men (Frasier, Bunker, Dosey Doe) disappeared in search of higher ground. Maybe they thought it would be cooler up there…
THE THANG: The rest of us did 5x5min at temperature adjusted 10k pace, 2.5min recovery after each rep. Q adjusted the route slightly to give a net downhill, which helped alleviate the pain ever so slightly.
ANNOUNCEMENTS: Midriff’s 5k ultra: f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/

Parking deck head fake- headed to the hill

Date: 2023-08-15 AO: bagpipe Q: Cheese Curd PAX: Blackbeard, Lawfawnduh, Rousey, war_eagle, Eleanor, Spitball, Cheese Curd, wildturkey, Olaf, Carny, kirby FNGs: None COUNT: 11 WARMUP: run one of the large Ballantyne stones- SSH/ IW and some merkins
THE THANG: 7 circuits 4 exercises then run to the next intersection 1) 10 Burpees/ 15 Merkins / 30 Squats / 30 LBC 2) 10 Bear crawls forward & back / 15 Diamond merkins/ 30 lunges / 30 V-ups 3) 20 Mtn Climbers / 30 single leg Squats / 15 dive bomb merkins/ 40 flutters 4) 15 hand release merkins/ 20 star jumps/ 30 Left leg over right- elbow to Left then reverse / 30 jump squats 5) 20 star Jumps / 15 CCD / 30 windshield wipers/ 10 crab walk forward and back 6) 15 wide arm merkin / 30 skaters / 30 jump lunges / 30 big boy sit-ups 7) 20 staggered merkins/ 10 side shuffle push ups/ 30 prison squats / 40 heals to heaven
Run down Ben Nevis to the safety barrier
At the safety barricade 15 dips / 15 decline merkins / 15 dips
Head home
MARY: we did some
ANNOUNCEMENTS: Waxhaw madness on Labor Day, see slack for details and Midrift’s 5k madness COT: YHC took the group out -Thanks for Eleanor for giving me the opportunity to lead – great job for the pax keeping up and keeping me honest.  Even though I had notes, still stumbled…usually do a few times – sorry for getting back late – some mumble chatter, but I had a plan and stayed out of the mix.

Circuit of Champions

Date: 2023-08-14 AO: _sob Q: Eleanor PAX: Nair, Goose, Watergate, Rudy, Tanyatine, Franky FNGs: None COUNT: 7 WARMUP: – 10 SSH – 10 Imperial Walker – 10 Frankensteins – 10 Low Slow Squats
THE THANG: Circuit – 45 sec on/ 15 sec off (3 rounds) – Step up – Merkins (with resistance bands) – Squat jump (with med ball) – Inverted row – Jump rope – Bench dip – Pull-ups – Band Squat – 2-way shoulder (15 lb dumbbells)
End with 5min stair runs
MARY: n/a ANNOUNCEMENTS: – Ask @Tanytine
COT: In Jesus’ name, Amen
FYI – @Nair is from Japan (True story, ask him)

Hot n’Steamy

Date: 2023-08-14 AO: blakovery Q: retread PAX: frasier, Polly, retread FNGs: None COUNT: 3 Party of three for a bit of BRR banter followed by a steamy jaunt through south Charlotte.

Out out of your car into the sauna

Date: 2023-08-14 AO: chubby-hubby Q: Cheese Curd PAX: ductwork, Cheese Curd, Spammer, hoover, fault_line, gummy, hopper, Full House, turkey_leg, Broken Arrow, Black Cat FNGs: None COUNT: 11 WARMUP: Probably not THE THANG: Chubby Hubby- 7 went for the flats, 4 went for the hills. Everyone came back sweaty.
MARY: nope ANNOUNCEMENTS: Black Cat from Waxhaw joined us to promote Waxhaw 4th Anniversary on Labor Day. Huge event, something for everyone- Ruck, run, Bootcamp, gear. COT: thanks Duct Work for taking us out

Moving Iron in a Steam Room

Date: 2023-08-14 AO: swole Q: flipper PAX: Drumstick, Rousey, The Worm, voodoo, flipper FNGs: None COUNT: 5 WARMUP: SSH, Swings, Back to Front Lunges, prying Squat THE THANG: heavy rack squats, clean double presses, SLDLs, max merkins, heavy lawnmowers, heavy cleans. MARY: boat/canoe, plankorama, glute bridge, Superman said Whoa.
Great to see Drumstick and Rousey out there getting after it and enjoying the grind. As usual Boat/Canoe was a crowd pleaser. Starting Monday right at Swole will always be a good decision
ANNOUNCEMENTS: October 5k madness COT: YHC with the takeout

A nice little Saturday in the clouds

Date: 2023-08-12 AO: olympus Q: Krzyzewski PAX: Cheese Curd, The Worm FNGs: None COUNT: 3 Ensconced in the mist of a late summer morning, the pax came out hard with bells and bags in hand. Though many of the usual suspects fell victim to mid-August travel, this group of three held its own. Plenty of mumblechatter around Mildew (the person, not the mold), the pros and cons of having a basement (highly dependent on whether you have daughters and/or hockey equipment), and why it’s optimal to have a friend, not you, who has a boat. Let’s get into it… WARMUP: 10x high pulls (5x e/s), prying squats, 5x sandbag cleans, synovial circles, and slingshots/around-the-worlds (5x e/s) THE THANG: (1) Squats EMOM: 3 rack & 3 transformer (6 min; alternate arms) (2) Seated Press: 12x (3 sets) w/ sandbags (3) Combo: 6x heavy swings, 12x lawnmowers, 6x Good Mornings (w/ sandbags) (3 sets) (4) Max Merkins: 2 sets (5) Heavy Cleans: 3x e/s and then 6x w/ sandbags (3 sets) (6) Deconstructed Voodoo Complex Carries: First half of a Voodoo Complex to the snatch then waiter carry to the second tree and finish the complex (4 sets) (7) Over the Shoulder Sandbag Carries: Thruster to over the shoulders w/ a sandbag and then do the usual carrying distance (4 sets) (8) 60 Second Holds: 20 sec. over the head / 20 sec. rack / 20 sec. farmer (double KB or sandbag; pax’s choice) (3 sets) MARY: Brief set of slingshots (10x each way) ANNOUNCEMENTS: Cautiously optimistic about Pelosi’s potential return next week…rest up, brother and see you soon! COT: Ductwork and the pax of the Rock took us out.

CR greenway

Date: 2023-08-12 AO: run Q: HazMat PAX: Rob Rosenthal – Drive By, turkey_leg, midriff FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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