Franky’s version of nighmareelm: too many burpees

Franky’s version of nighmareelm: too many burpees

Date: 2023-08-10 AO: nightmare-on-elm Q: Franky PAX: kirby, wildturkey, Yard Tool, wingman, Drumstick FNGs: None COUNT: 6 WARMUP: Mosey to the white board for some dynamic stretching, arm circles, and windmills THE THANG: Circuit 1: 3 times: For 4 minutes repeat the following: 10 burpees, 10 jump squats, 10 mountain climbers, 10 merkins, 30 second break 1 minute walk/break Recovery 2 minutes Circuit 2: 3 times: For 4 minutes repeat the following: 10 SSHs, 10 American hammers, 10 high-knees, 10 Mike Tysons, 30 second break 1 minute walk/break 2-Minute recovery – walk or easy run One round of both circuit 1 and 2 MARY: A few more burpees, flutter kicks, LBCs ANNOUNCEMENTS: COT: Wild Turkey closed us out.

Working out in the busiest intersection in all of south charlotte …

Date: 2023-08-10 AO: hydra Q: hoover PAX: jet_fuel, deep_dish, Emoji, MARTA, Queen, geraldo, puddin_pop, spackles, Razorback, good_hands, poptart, marge, hopper, surf wax, tuna (skin), monkey wrench FNGs: None COUNT: 18 17 men followed the yeti into the gloom. mumblechatter was at acceptable levels this morning, with only one reminder to use inside voices. YHC didn’t bother to count the refuseniks.
WARMUP: run to intersection of abbotswood and summerlin, do some exercises.
THE THANG: merkin-fest. 300 merkins in 45 minutes, plus 2.75 miles.
4 corners: 10 merkins in the middle (every time), diamond merkins, heels to heaven, wide arm merkins, squats. For three rounds.
Triple nickel: merkins and squats
head back up Summerlin with a stop at every tree for alternating squats and merkins.
MARY: it wasn’t her last dance, and we were all in pain from the merkins
ANNOUNCEMENTS: New board. Expect big things, like heightened regulation, rebranding F3 to just Y, opening workouts up to women in their 20’s and 30’s, and a white claw in every hand post workout
COT: Hopper took us out.

Working out in the busiest intersection in all of south charlotte …

Date: 2023-08-10 AO: hydra Q: hoover PAX: jet_fuel, deep_dish, Emoji, MARTA, Queen, geraldo, puddin_pop, spackles, Razorback, good_hands, poptart, marge, hopper, surf wax, tuna (skin), monkey wrench FNGs: None COUNT: 18 17 men followed the yeti into the gloom. mumblechatter was at acceptable levels this morning, with only one reminder to use inside voices. YHC didn’t bother to count the refuseniks.
WARMUP: run to intersection of abbotswood and summerlin, do some exercises.
THE THANG: merkin-fest. 300 merkins in 45 minutes, plus 2.75 miles.
4 corners: 10 merkins in the middle (every time), diamond merkins, heels to heaven, wide arm merkins, squats. For three rounds.
Triple nickel: merkins and squats
head back up Summerlin with a stop at every tree for alternating squats and merkins.
MARY: it wasn’t her last dance, and we were all in pain from the merkins
ANNOUNCEMENTS: New board. Expect big things, like heightened regulation, rebranding F3 to just Y, opening workouts up to women in their 20’s and 30’s, and a white claw in every hand post workout
COT: Hopper took us out.

Both Jeeps and Wilmington, DE are questionable choices

Date: 2023-08-09 AO: meathead Q: Unplugged PAX: The Worm, Soul Glo, ickey_shuffle FNGs: None COUNT: 4 Some observations: Much mumblechatter about the proper use of a jeep and when to go topless with a full tank of gas. Learned a new phrase today “pavement princess”, apparently that is a jeep with all the trimmings that never goes off road. #themoreyouknow. Also we discussed the merits of staying in Wilmington DE. The consensus was to stay in Hockessin. However, our resident Delaware expert, @voodoo was DR, so a final call could not be made. Also the Anvil crew were hootn’ and howlin’ during their version of Mary. #jealous.
WARMUP: SSH (@soulglow decides to finally show up) LSS Swings Prying Squat Halos Around the World THE THANG: Worked with the Pat Flynn Spreadsheet in 3 X 10 rep/set scheme. -Rack squats (l/r) 5 each side -See Saw Press (l/r) 5 each side -Hinge – RDL (l/r) 10 each side -Merkins – Max Reps x 2 sets Pull – Bent Rows -2H – 10 reps
Farmers Carry 50 m Followed by Armor Building Complex (doubles) – 2 cleans, 1 press, 3 rack squats. Repeat for four walks.
MARY: Flutter Press IC Glute Bridge HBH until time.
ANNOUNCEMENTS: None COT: with the Anvil crew.

Both Jeeps and Wilmington, DE are questionable choices

Date: 2023-08-09 AO: meathead Q: Unplugged PAX: The Worm, Soul Glo, ickey_shuffle FNGs: None COUNT: 4 Some observations: Much mumblechatter about the proper use of a jeep and when to go topless with a full tank of gas. Learned a new phrase today “pavement princess”, apparently that is a jeep with all the trimmings that never goes off road. #themoreyouknow. Also we discussed the merits of staying in Wilmington DE. The consensus was to stay in Hockessin. However, our resident Delaware expert, @voodoo was DR, so a final call could not be made. Also the Anvil crew were hootn’ and howlin’ during their version of Mary. #jealous.
WARMUP: SSH (@soulglow decides to finally show up) LSS Swings Prying Squat Halos Around the World THE THANG: Worked with the Pat Flynn Spreadsheet in 3 X 10 rep/set scheme. -Rack squats (l/r) 5 each side -See Saw Press (l/r) 5 each side -Hinge – RDL (l/r) 10 each side -Merkins – Max Reps x 2 sets Pull – Bent Rows -2H – 10 reps
Farmers Carry 50 m Followed by Armor Building Complex (doubles) – 2 cleans, 1 press, 3 rack squats. Repeat for four walks.
MARY: Flutter Press IC Glute Bridge HBH until time.
ANNOUNCEMENTS: None COT: with the Anvil crew.

Justin Trudeau Day

Date: 2023-08-09 AO: the-maul Q: super trooper PAX: midriff, Olaf, Yard Tool, picasso FNGs: None COUNT: 4 WARMUP: downward dog and upward facing chicken cobras THE THANG: partner A up the hill and back, partner B do circuit: 10 merkins 10 burpee, 10 EXL then 10 squat 10 lcd, 10 air jumper MARY: Bobby Hurley, partner push ups and side side straddle hop with dips mixed in ANNOUNCEMENTS: 1) 10x 5k in October , 2) congrats Yard Tool for getting the kids out of the house COT:

Justin Trudeau Day

Date: 2023-08-09 AO: the-maul Q: super trooper PAX: midriff, Olaf, Yard Tool, picasso FNGs: None COUNT: 4 WARMUP: downward dog and upward facing chicken cobras THE THANG: partner A up the hill and back, partner B do circuit: 10 merkins 10 burpee, 10 EXL then 10 squat 10 lcd, 10 air jumper MARY: Bobby Hurley, partner push ups and side side straddle hop with dips mixed in ANNOUNCEMENTS: 1) 10x 5k in October , 2) congrats Yard Tool for getting the kids out of the house COT:

Stealing workouts and making them harder

Date: 2023-08-09 AO: sacs Q: Cheese Curd PAX: Cheese Curd, Emoji, fire_hazard, wildturkey, Rousey FNGs: None COUNT: 5 WARMUP: Ruck up and sandbag carry to Rising Meadow THE THANG:
Complex 1 10 Cleans (sandbag and ruck) 10 Thrusters (sandbag and ruck) 10 Big Boy Sit ups with ruck or Bag
Up the hill with both SB & Ruck
Complex 2 10 Over head press (sandbag and ruck) 10 lunges per side (sandbag and ruck) 10 slick burpees with jump over
Down the hill w/ both SB & Ruck
Complex 3 10 Bent over rows (sandbag and ruck) 10 Shoulder to shoulder press (sandbag and ruck) 10 Deadlifts (sandbag and ruck)
Up the hill w/ both SB & ruck
Complex 4 10 ruck on sandbag curls 10 ruck on and sandbag front Squats 10 Standing push press ruck only
Down the hill w/ ruck and sandbag
Repeat 1, 2 and 3
Head home- before we go all the way home, finish #4
Done
MARY: Flutters and various others for “rest” ANNOUNCEMENTS: midriff 5k’s COT: Thank you Fire Hazard for taking us out – this workout was modified from one Voodoo took us through on Friday.  Adding the ruck and the hills were a brutal addition. -Glad to see Fire Hazard take my recommendation and go heavy.  That was a mistake today – Wild Turkey is turning and burning miles for the 50k -Emoji is taking pills to keep him younger… I think that’s what I heard, but whatever he is doing it works, 57 yr old stud – Rousey added weight to his ruck but happy he kept the sandbag weight normal this week…baby steps – notably missing HC (for 2 weeks now) Lex Luther…AKA Sleepy – -Also missing Drum Stick.  Ruck was ready for beast mode, maybe next week – Your boy Spitball is on Q next week- VQ

Stealing workouts and making them harder

Date: 2023-08-09 AO: sacs Q: Cheese Curd PAX: Cheese Curd, Emoji, fire_hazard, wildturkey, Rousey FNGs: None COUNT: 5 WARMUP: Ruck up and sandbag carry to Rising Meadow THE THANG:
Complex 1 10 Cleans (sandbag and ruck) 10 Thrusters (sandbag and ruck) 10 Big Boy Sit ups with ruck or Bag
Up the hill with both SB & Ruck
Complex 2 10 Over head press (sandbag and ruck) 10 lunges per side (sandbag and ruck) 10 slick burpees with jump over
Down the hill w/ both SB & Ruck
Complex 3 10 Bent over rows (sandbag and ruck) 10 Shoulder to shoulder press (sandbag and ruck) 10 Deadlifts (sandbag and ruck)
Up the hill w/ both SB & ruck
Complex 4 10 ruck on sandbag curls 10 ruck on and sandbag front Squats 10 Standing push press ruck only
Down the hill w/ ruck and sandbag
Repeat 1, 2 and 3
Head home- before we go all the way home, finish #4
Done
MARY: Flutters and various others for “rest” ANNOUNCEMENTS: midriff 5k’s COT: Thank you Fire Hazard for taking us out – this workout was modified from one Voodoo took us through on Friday.  Adding the ruck and the hills were a brutal addition. -Glad to see Fire Hazard take my recommendation and go heavy.  That was a mistake today – Wild Turkey is turning and burning miles for the 50k -Emoji is taking pills to keep him younger… I think that’s what I heard, but whatever he is doing it works, 57 yr old stud – Rousey added weight to his ruck but happy he kept the sandbag weight normal this week…baby steps – notably missing HC (for 2 weeks now) Lex Luther…AKA Sleepy – -Also missing Drum Stick.  Ruck was ready for beast mode, maybe next week – Your boy Spitball is on Q next week- VQ

Double E Special

Date: 2023-08-09 AO: wamrap Q: Orange Whip PAX: rachel, Alf, Horsehead, Orange Whip, double_e, poptart FNGs: None COUNT: 6 EE special in the residential area. With BRR season upon us I decided to take us on a longer run option and skip the deck. All got 4+ in with 4 rounds of Mike Tyson’s, Split Legs, Sit Ups, Sister MCs with a burpee counter at the bottom of the hill.
Lots of females clinging to their schnoodles, doodles and poodles this morning as we ran by. Most clung even tighter whenever Pop Tart ran by. One dude in scrubs reached into his murse to find his pepper spray (probably).
Rachel won. Again.
Double E and Horsehead were talking every time I ran by them, apparently about tracking dog poop around the house or something.
F3 watch party for the Elon Musk/Zuck fight at OT’s house.
Announcements: None
COT – prayers went up for McGee’s son Ford who is dealing with seizures from meningitis. Continue praying for his family and for quick healing & for the doctors overseeing him 🙏🙏🙏

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