I think we need a bigger speaker…

I think we need a bigger speaker…

DATE: 2023-06-03 AO: Davinci Q: Palmolive PAX: Trickle, soft_pretzel, C3P0, wingman, Odd Job, Roadtrip, Johnny 5 FNGs: None COUNT: 8 WARMUP: SSH x 15 • IW x 10 • arm circles • Merkins x 12 • Stretching (various) • LSS x 10 • potato pickers x 10
THE THANG: Mosey to the stairs by the yoga studio and do a superset starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do another 6x called exercise then run down stairwell #2, repeat 3x (6 Rounds, 6 Stops, 6 Reps each stop = The Beast) ROUND 1: creature Merkins…ROUND 2: WW1s…ROUND 3: split squats…ROUND 4: balls to the wall or CDDs…ROUND 5: Heels to Heaven…ROUND 6: HR merkins with some Iron Maiden soundtrack.
Mosey back to COT with 20 incline merkins at every fountain so that we can hit an ultimatum requirement for today (6 fountains). Finished our 200 merkins.
MARY: We actually did 6 minutes of it…dying cockroaches, Freddie mercs, box cutters, flutters, dollys, and finish out with some frantic burpees
ANNOUNCEMENTS: Get your ultimatum reps in or join the June challenge if you haven’t already.
COT: @Franky and @Kirby joined after the longest pre-run ever.  Wishing Chopper a speedy recovery for his foot, keeping Trickles buddy in our thoughts for healing, and praying for C3POs cousin in treatment.
Look for and think about those around you that are struggling internally or externally and give them support, thanks for taking us out softy.

You’ll sue us if you fall

DATE: 2023-06-03 AO: Run Q: HazMat PAX: Franky, Gruden, kirby, Mistake, Polly, purple_haze, rock_thrill, tuck FNGs: None COUNT: 9 WARMUP: Solo pre runs THE THANG: trip to sc with trespassing MARY: ANNOUNCEMENTS: blood drive coming COT: Kirby might q next week…

Brobdingnagian Farts

DATE: 2023-06-02 AO: Kevlar Q: Horsehead PAX: Orange Whip, poptart, Mr. Magoo, honey_badger, Limey FNGs: None COUNT: 6 Ran around Matthews farting and exercising. Limey excelled at the farting. It was not good.
New guy from Ohio or Iowa or Oregon or somewhere. Honey Badger. Welcome
Pop Tart needs a shock collar to force subject changes.
Mr. Mr. Magoo made a rare trip – always welcome.
Orange Whip still hanging on to that new A51 logo design. Go get you a $44 tee shirt boys. Free workouts for men.
Galaxy Quest or Three Amigos? Who told the story better?
– Horsehead. I hate Slackblasts BTW.

Marvin Miles 6-2

DATE: 2023-06-02 AO: Marvin-Miles Q: Polly PAX: bunker, bratwurst, das_boot, tuck FNGs: None COUNT: 5 We ran in a circle

Marvin Miles 6-2

DATE: 2023-06-02 AO: Marvin-Miles Q: Polly PAX: bunker, bratwurst, das_boot, tuck FNGs: None COUNT: 5 We ran in a circle

Wingman’s M wws sighted but no Wingman

DATE: 2023-06-02 AO: -Brave Q: fire_hazard PAX: Olaf, Odd Job, Rousey, Eleanor FNGs: None COUNT: 5 WARMUP: Run to the apartment complex down Ballantyne commons for some SSH, Merkins, and Windmills. THE THANG: We went in to Wingman and Market Timer’s hood hoping to find them since they must be lost on their .25 mile journey to attend the Brave.
We ran up and down culdesacs all morning. We did some triple nickel like rounds (with a little modification. First we went to Wingmans hilly ass road for a triple nickel of Burpees at the bottom (5) Heels to the Heaven at the top (5) for 5 rounds We then saw Wingman’s M who told us he was the only one still sleeping in the house. She invited us to go knock on the door, but the fear of seeing Wingman in his Tidy Whiteys made us all cringe.
We did three more rounds with 5 merkins and 50 SSH 5 times at another hilly culdesac. Then to another Hilly Culdesac or 5 squats and 20 shoulder taps 5 times. Then yet another culdesac for 5 Sister Mary Katherines and 20 LBCs. Then on the way home we Hit Market timers hilly culdesac on time with 10 burpees at the bottom. Down to the red light at community house and ballantyne commons (safety first) to cross. Monkey humpers for an extraordinarily long light then back home one minute late. MARY: No time we push for the hole hour at the Brave ANNOUNCEMENTS: Panera COT: Be thankful for all you have and just remember no matter how bad your day is you have already made yourself better today.

JelloMetrics makes a small pyramid

DATE: 2023-06-02 AO: _Area-51 Q: jello PAX: sledge, wildturkey, slim_fast, Spammer, lois, retread, kilowatt, Pele FNGs: None COUNT: 9 WARMUP: To Windbluff and some dynamo stretching THE THANG: 2 sets of 1,2,3,2,1 pyramid with half the amount of time recovery MARY: There’s something about Mary ANNOUNCEMENTS: blood rice coming up COT: Prayers for Retread co-worker and sons grandmother

old skool

DATE: 2023-06-01 AO: Bagpipe Q: kirby PAX: Olaf, Carny, wildturkey, Lawfawnduh, Chopper, war_eagle, ToeJam, Spitball, Gruden, Cooter2, Eleanor, Rousey, sledge FNGs: None COUNT: 13
WARMUP: Go to the old Vine the OG location THE THANG: Choos your own adventure. Old school lochnes beatdown for all levels. Next time show up for details. Message of the workout included keep the pax together but let them modify to their capacity. Leave no man behind but donnot Leave them where you found them.
MARY: in the workout ANNOUNCEMENTS: Blooddrive Eleanor is the new CO Q for Bagpipe! COT: Eleanor took us out.

Trivia Day

DATE: 2023-06-01 AO: Shield Q: Cooter2 PAX: Pilgrim, ToeJam, Spitball, Rousey, Carny, Bombay FNGs: None COUNT: 7 WARMUP: -mosey to Quail Middle for: SSH LSS Arm circles Potato Pickers (w/ the clap) Merkins World’s Greatest Stretch
-mosey to rock pile to select the perfect running rock.  Trivia #1:  Q:  how many days are there in June? A:  30.  Remember that number bc it will be important later.
THE THANG: -run with running rock to the track for the main event.  Q told pax to run with rock to first turn where they will receive a trivia question.  Answer correctly = 30 (corresponding to the correct number of days in June) plank jacks with the rock.  Answer incorrectly = 30 jump squats with the rock.  For round 2 a correct answer yielded 30 rock LBCs while an incorrect answer warranted 30 rock cross cross jumps.
Round 1:
Q1: what happened on 6/4/44?  A: D Day.  ✅ = 30 rock plank jacks and run to next turn. Q2: In what country did D Day happen? A: France. ✅ = 30 rock plank jacks and run to next turn. Q3: How many beaches were involved in D Day? A: 5.  Extra credit: Can you name them? A: Utah, Omaha, Gold, Juno and Sword. ❌ = 30 rock jump squats.  On to next turn for final question of round 1. Q4: who was the president on D Day? A: FDR. ✅ = 30 rock plank jacks and on to Round 2:
Round 2: Q1: What happens each year on 6/21? A: Summer Solstice. ✅ = 30 rock LBCs.  On to next turn. Q2: What is the Summer Solstice?  A: longest daylight of the year for the northern hemisphere.  Also the start of summer.  This happens bc the earth is tilted at the most direct angle toward the sun.  ✅ = 30 rock LBCs.  Next turn. Q3: What sporting event takes place in different locations annually in mid June? A: The US Open Golf Tournament. ❌= 30 rock cross cross jumps.  On to final turn. Q4: Where is the US Open held this year? A: Los Angeles Country Club. ✅ = 30 rock LBCs. Back to the rock pile to switch out running rocks for lifting rocks.
10 rock squats and run to school building and back. 10 rock curls and run to bldg and back. 10 rock presses, run to building and back. Do all 3 of the previous exercises and run to building.
Bear crawl ladder on the sidewalk. 10 was too many. 8 would have been better.
Alternating AYG/Mosey at every other light pole back to launch for 45 second plank and time’s up.
ANNOUNCEMENTS: – blood drive – prayers for Cooter’s MIL and Toejam’s recent dizzy spells. – Carny reminded us how important communication is with our Ms.
It was my pleasure to lead. Everyone worked hard and got stronger. Thanks for playing along.
Cooter2

Sweaty bags and moist bells

DATE: 2023-05-31 AO: Meaad Q: voodoo PAX: flipper, MARTA, Unplugged, The Worm, ickey_shuffle, voodoo FNGs: None COUNT: 6 Warm-up: SSH, swings, IW, swings, prying squats, swings
The Thang: Workout 2 of Week 6 of Flipper’s Bags & Bells program
Kettlebells: Single leg deadlift – 3 sets of 10 per leg Bottoms up press – 3 sets of 10 each side Staggered swing – 3 sets of 10 per leg
Sandbags: 15:00 AMRAP of the following with partners switching every set:
Weighted side lunge – 3 sets of 6 per leg One-legged lift – 3 sets of 8 per leg Balanced turn – 5 sets of 5 each direction (counter-rotational)
Finisher: Balance Complex (15 staggered swing R, 15 lawn mower R, 15 staggered merkins, repeato on L, then perform again with 10 and 5 reps) – most pax completed the sets of 15 and 10 reps before we ran out of time
MARY: No time
ANNOUNCEMENTS: Blood drive on 6/23 at Wesley United Methodist (across Rea from Old Providence Elementary, site of Hydra). Sign up on Slack or get with Count Dracula (MARTA) for details.
COT: We circled up with the Anvil pax under Puddin’ Pop’s direction and the cloud of whatever was emitted by Limey during Mary. Thanks to Hops for the takeout.
MOLESKINE: This slackblast is tardy, just like the Q yesterday. #twowheels #052959
The pax seem to be enjoying the variety of implements and movements in Flipper’s program, but after 8 weeks of Joe Daniel’s “Skittles” spreadsheets, they’re definitely looking for more colors to spice things up. Maybe next week.
Despite the cool temps, everyone was pretty moist when this was over. This summer should be fun.
Thanks to the pax for coming out and following my lead and thanks to the pax that have agreed to step up and lead over the next few weeks while various people are on vacation or otherwise indisposed.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte