There is AC in the parking deck

There is AC in the parking deck

Date: 2023-08-18 AO: None Q: Spitball PAX: FNGs: None COUNT: 7.5 odd job came left and joined for COT WARMUP: butt kickers, high knees, side shuffles THE THANG: Run down community house rd to neighborhood. Doing 5 merkins at each light pole
At intersection in neighborhood 4 way intersection Different exercises at for each direction with 5 burpees at the middle. 10 merkins 10 squat jumps 10 heels to heaven 10 monkey humpers X2
Run back community house to parking deck doing 5 squats at each light pole
Run up parking deck doing 2 exercises for 45 seconds on each level 1: donkey kicks and Dolly 2: merkins and LBCs 3: lunges and big boy sit ups 4: wall sits and shoulder taps
Run down parking deck
Go to fountain Called exercise then run around fountain 20 derkins 15 dips 10 step ups
Run back to launch.
Finish with 14 birds burpees for @olaf
MARY: none ANNOUNCEMENTS: midriff 50k COT: spitball took us out.

Crock pot bbq is a sin …

Date: 2023-08-18 AO: kevlar Q: hoover PAX: poptart, Orange Whip, Rudy, ChickenWing, Horsehead, Limey, 0 FNGs: 1 0 COUNT: 7 The Magnificent 7 (not the original actors or even actors from the re-make, more like the stunt doubles from a home video recreation) showed up to Kevlar on a cool morning for August. Here’s what went down:
WARMUP: Ran around the wet soccer field then did a bunch of old-man exercises. Orange Whip thought we wouldn’t get any mileage in, he was quickly proven wrong.
THE THANG: 3 rounds of 4 corners: Merkins in the middle x 10, Diamonds, Heels to Heaven, Wide-arm, Squats
Gassers across the field with increasing burpee count #crowdpleaser
Run to gazebo and grab a lifting rock: triple nickel with shoulder presses / jump squats
MARY: Never saw the good side of the city
ANNOUNCEMENTS: There’s a new board, Orange Whip is (sort of) in charge Waxhaw is having their big Labor Day Convergence BRR is only 3 weeks away, better start training Horsehead committed to quit smoking during workouts The soccer field has a lot of divots, but no one got injured
COT: Limey took us out, then ran for his car and almost took us out trying to get home
Limey and Pop Tart rolled in complaining about how sore they were from the beating Runstopper laid down at Hydra yesterday.
Observation: A common topic at most workouts is the frequency of bowel movements pre-workout, during a workout, and post workout. Today didn’t disappoint. Rudy? Limey? any comments?
Orange Whip didn’t know what a triple-knickel was. Almost failed the nan’taan test because of that. It’s only by the grace of Pop Tart’s expert tutoring (and a streaking incident at Chili’s last night) that we’re going to allow him to stay in that role
Pop Tart had pulled pork last night, from the crock pot. Horsehead informed him that crock pot bbq might as well be vegan bbq and serving that is a crime punishable by death in at least 6 states.
In total we hit 2.5 miles and 180 merkins. Not too shabby for a Friday bootcamp.
Full House was casually wrapping up mile 12 of a 16 mile run and stopped in after COT. Looking strong.

school house rocks

Date: 2023-08-17 AO: shield Q: kirby PAX: Cooter, Cooter2, Bombay, ToeJam, Drumstick, Rousey, Carny FNGs: None COUNT: 7 It was great to see everyone push and get a little better. Carny ran to launch but said he was tired and still killed it. Bombay looked like he could skate by on the workout without sweating. Cooter looked strong and showed good form. Rousey beast moded every rep. Toe Jam was wondering why YHC couldn’t read a map and get us home. Great to see Drumstick pushing and getting stronger.
WARMUP: ssh 15 low slow squats 15 etc THE THANG: mosey to middle school do grades 6 7 8 on parking lines. we had to move because trash truck came for Rousey . we did about 10 lines of Hand Release merkins jump squats and big boys. mosey to High school. use numbers on parking deck for RDLs and. merkins. MARY: during ANNOUNCEMENTS: Midriff has a sign up for October 14th. Do it COT: Kirby

Hills and more hills

Date: 2023-08-17 AO: _area-51 Q: ChickenWing PAX: Orange Whip, Full House FNGs: None COUNT: 3 WARMUP: Stretching in the parking lot, brisk run to the fire station, some more old man stretching including sharon towers, then to main event THE THANG: 3-2-1 hill repeats, some greenway and some long hills at the end. Around 6 miles if you are counting and Full House got in 8 MARY: ANNOUNCEMENTS: COT: Joined up with the Sparta crew and Orange Whip took us out.

It’s cooling off… ish

Date: 2023-08-17 AO: run Q: flipper PAX: Polly, Astro (Kyle Kirchhoff), Alf, turkey_leg, bunker, flipper, Dosey Doe, retread, frasier, hairball, citgo, voodoo, purell FNGs: None COUNT: 13 6 PAX for the called route, another 7 did early crew stuff, but 13 men stood in a circle once the running was done. It was nice to have slightly cooler weather.
ANNOUNCEMENTS: Waxhaw Tupperware party on Labor Day, also happens to be an anniversary convergence. Midriff invites you to do silly amounts of 5ks in October COT: Astro with the takeout

That hits hard

Date: 2023-08-17 AO: nightmare-on-elm Q: wingman PAX: wildturkey, Dunkin (F3 Waxhaw), blackhat FNGs: None COUNT: 4 WARMUP: Usual SSH, IW, Windmill, Downward Dog, Stretch THE THANG: Round 1 Jumping jacks High knees Butt kicks Arm circles Lunges Squats
Round 2 Half-Burpees Fumping rope Mountain climbers Plank jacks Push-ups Sit-ups
Round 3 Jumping lunges Tricep dips Russian twists Bicycle Crunch Supermans Plank
Round 4 Wide Merkins Chippy Cross Other Half Burps Skaters Box Jump/Broad Jump Squats
ANNOUNCEMENTS: Thanks to Dunkin and Blackhat for making the trek up today to talk about Waxhaw 4 year anniversary. There are like 20 different workouts planned 🙂 something for everyone. Sept 4th.
we made it thru 6.5 rounds today. Impressive. Some back-2-back legs followed by b2b arms. TOUGH.
Will work on my music selection but we need to PUMP IT UP. COT:

Jerks were a bad finisher

Date: 2023-08-16 AO: meathead Q: voodoo PAX: flipper, ickey_shuffle, Soul Glo, Unplugged, The Worm, Drumstick, Nair, Rousey, high_tide, voodoo FNGs: None COUNT: 10 Warm up: SSH x 20 IC IW x 15 IC 5 1-handed swings per side Sharon Towers x 10 IC Prying squats x 2 5 high pulls per side
The Thang (Workout 2 of Week 6 of the TBF Program):
3 sets of pax choice of squats – do 5 if doing double front squats, otherwise do 10 3 sets of 10 see saw or double presses (5 per side if doing singles) 3 sets of 5 times through the Merkin Monster complex (merkin, sandbag deadlift, merkin, sandbag clean, merkin, sandbag clean and press) 3 sets of 10 double swings 3 sets of 10 double bent over rows
Crowd Pleaser Complex: 1 clean + 1 jerk x 5 1 clean + 2 jerks x 5 1 clean + 3 jerks x 5 1 clean + 1 jerk x 5 (ran out of time)
Mary: 1:00 of elbow plank + :45 of hollow body hold
Announcements: Waxhaw 4th anniversary convergence on Labor Day. All 3 Fs in attendance. Targeting 225+ pax, so get down there. They will be collecting cans and bikes. There will be mountain bike, running, trail running, Iron Pax, and Iron Pax relay options. Location is Cuthbertson and launch is at 0700. Coffeeteria (with eggs and bacon) immediately after.
COT: Thanks to Rousey for the take out.
Moleskine: > Great numbers this morning at Meathead and Anvil with 22 pax total. Both groups got after it this morning. > Thanks for coming out and following my lead this morning. Hopefully everyone got their money’s worth. > Congrats to Ickey on a new job and a new set of wheels!

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/

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