7 miles

7 miles

Date: 2023-08-03 AO: sparta Q: Full House PAX: ductwork, Full House, lex_luthor, Mr Brady, Orange Whip, baracus, Orange Whips 2.0 FNGs: None COUNT: 7 WARMUP: N/A THE THANG: 7miles MARY: N/A ANNOUNCEMENTS: see peak 51 COT: see peak 51

Round 4 out of 5

Date: 2023-08-02 AO: anvil Q: Point Break PAX: snowflake, puddin_pop, Erin Brokavich, spackles, Mr. Magoo, Limey FNGs: None COUNT: 7 The Thang
Warm up mosey the usual semi-circle turf area.
CoP upon arrival at the semi-circle: • SSH x 15 • IWs x 15 • Merkins x 10 • Mountain Climbers x 10 • Runner’s Stretches • LSS x 15
Make our way our to Hwy 51 for a little off-campus excursion.
WAVE 1: Pearls on a String • Our route today took us down Hwy 51 to Rea Rd. Hang a left and run down to Five Knolls Dr. Hang a left and run all of Five Knolls hitting Calley Glenn and Clavemorr Gleen on our way back out of the neighborhood. • At each intersection, starting at Sundancer Ln. on Rea we do an exercise and add/subtract another exercise. • 9 Intersections on our route today: 1. Merkins x 10 2. Merkins x 10, Squats x 10 3. Merkins x 10, Squats x 10, BBSUs x 10 4. Merkins x 10, Squats x 10, BBSUs x 10, CCDs x 10 5. Merkins x 10, Squats x 10, BBSUs x 10, CCDs x 10, Burpees x 10 6. Merkins x 10, Squats x 10, BBSUs x 10, CCDs x 10 7. Merkins x 10, Squats x 10, BBSUs x 10 8. Merkins x 10, Squats x 10 9. Merkins x 10
Mosey back across 51 to the rock pile.
WAVE 2: Rocks and Walls • Pick a lifting rock. Curls, Presses, Triceps, Rows. X 10/15/20 • Over to the long wall between the buildings • People’s Chair + Arm Raises x 25 • People’s Chair + Seal Claps x 25 • Australian Mountain Climbers x 10
Mosey back to launch w/ LBCs until time.
Called time and COT w/ the Meathead boys.

Black Ops, Prime Rib Sandwiches, 1/2 Priced Cabernet

Date: 2023-08-02 AO: _sob Q: wingman PAX: kirby, war_eagle, patent_pending, f3bigtuna, Olaf, Hippie, super trooper, madison, wingman, midriff FNGs: None COUNT: 10 Olaf, Olaf, Olaf, Olaf But first a word from our sponsor. Black Ops. Have you ever wanted to sweat continuously until lunch? Do you want to fart continuously until you almost crap your pants? Do you have a “lets go” attitude? Black Ops extreme pre-workout WARMUP: 20 SSH 5 Burpees 10 IW 4 Burpees 10 Hillbillies 3 Burpees 10 Potato Pickers 2 Burpees 10 Squats 1 Burpee
THE THANG: Partner A: Lap around the Office Partner B: Steps X2
PA: Lap PB: Dips X2 LBC x 15 IC
Rotational Rock exercises both rotating rocks and shot-caller.
Lunge Walk Forward and Back
5 Merkins at Humps 1,3,5 FIN
ANNOUNCEMENTS: October 7 – 10 5ks in 10 hours @midriff see #networking channel. There are a few pax looking for work. Connect and reach out. Encourage routine. COT: 1/2 scoop of black ops today. Still likely to return it. Did you know GNC gives you 30 days to return? The warned YHC it had a proprietary blend of ingredients full of PUMP. 1/2 price bottles of wine at 131 Main brings out Lamborghinis in handicap spots, Ferraris, Porsches. Try the prime rib sandwich, add onions and cheese.
Remember to write your slackblasts, @olaf is counting on it.

Wamrap

Date: 2023-08-02 AO: wamrap Q: mcgee PAX: Alf, O Tannenbaum, poptart, mcgee FNGs: None COUNT: 4 Two parking decks plus burpees
Parking deck stairwells were a surprisingly pleasant 5/10 on the grossness scale. No chipotle, no urine, no live roaches.

Ranger workout

Date: 2023-08-02 AO: sacs Q: Cheese Curd PAX: Emoji, Focker, wildturkey, Cheese Curd FNGs: None COUNT: 4 WARMUP: Grab your sandbag and ruck – 1 mile (buy in) to the Raintree fields
THE THANG: 73 ruck and sand bag squats Then 2 full rounds of each exercise x18 each w/sandbag – clean – Sit ups – forward throws – burpee deadlifts -walking lunges – shoulder to shoulder press
MARY: 18 flutters before we headed back to launch
1 mile walk back (cash out)
DONE
ANNOUNCEMENTS: short and sweet today COT: -great day for a walk, really amazing weather -Several of the pax complained of things going numb. Focker’s elbow,m, my right arm. Why do we do this?? – emoji still comes to each workout with a great attitude. Hard to hate him for it, but I am building a case – Turkey is putting miles in and is gonna smoke that Midrift 5k mania -Surprised to see Focker show up and he had a new weight plate. When does the ruck deliver? – Lots of hard work today, great push
Thanks for allowing me to go into the archives for this week one. Not sure if it was better or worse, but we are better for it.

What do you call that exercise?

Date: 2023-08-01 AO: bagpipe Q: lex_luthor PAX: madison, Eleanor, Olaf, Carny, wingman, Spitball, Lawfawnduh, Nair, Blackbeard, kirby, Rousey, madame_tussauds, picasso FNGs: None COUNT: 14 WARMUP: ran to the parking deck basement and did a light warmup THE THANG: at each level of the parking deck – 5 balls to wall with a jump / 10 heels up squats / 50 lateral or forward/back line jumps after reaching the top did the following on the decent 5 merkins / 10 big boy situps / jog forward for one half of the leg and backwards for the other half of the leg finally – indian run down the remainder of the deck MARY: ANNOUNCEMENTS: COT:

Bad substitute for Gold

Date: 2023-08-01 AO: swift Q: bratwurst PAX: soft_pretzel, wildturkey, citgo, midriff, fahvra, Gravy, QuikTrip FNGs: None COUNT: 8 WARMUP: head down towards Rushmore and run the proposed loop in reverse. 5min of dynamic exercises.
THE THANG: 3min at 10k pace (or about 7.5/10 effort-wise), 90sec to recover the Six. Repeato for a total of 8 rounds.
Route was from Rushmore @ Harney, Left after the 2nd building, Left at the Power lines, quick Right on Rushmore, Right on Harney and U-turn back to start.
Fahvra did not ever stop running hard and apparently Citgo helped him push the pace. Soft Pretzel said he felt “great” until Lap 1, Midriff came on strong at the end, we were always chasing Wild Turkey no matter what, Quiktrip and Gravy (both Swift FNGs) did an amazing job to join a 1 hour running workout and finish it!
ANNOUNCEMENTS: Midriff’s Ultra 5k on October 14th. Preblast = f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/
COT: With the brothers of Bagpipe.

Flipper and Voodoo have ‘Dangerous Charms’

Date: 2023-07-31 AO: swole Q: Unplugged PAX: mighty_mite, The Worm FNGs: None COUNT: 3 We did the Pat Flynn spreadsheet mostly 3 x 12. But who cares, it was @mightmight’s last swole post before tying the knot, cruising in Italy, and moving to the Fort.
Since @flipper the new site Q and @voodoo were not absent, the Pax surmised they stayed up late watching Lifetime movies. So to honor @mightymites years of serving SOB/A51 at swole, I give you a Chat GPT produced Lifetime movie plot, starting Flipper and Voodoo. ———– Title: Dangerous Charms
Plot Synopsis:
In the picturesque town of Willowbrook, Emma Collins, a warm-hearted and resilient young woman, finds herself entangled in a web of deception, danger, and dark secrets. As a recent transplant to the close-knit community, Emma is trying to rebuild her life after a painful divorce. She starts a charming little bookstore called “Whimsy Pages” that quickly becomes a beloved local gem.
Unbeknownst to Emma, two mysterious newcomers have set their sights on her and her thriving business. Flipper, a suave and charming con artist with a gift for manipulating others, arrives in town posing as a friendly entrepreneur. He soon establishes himself as a successful businessman and crafts a façade of generosity and charm that quickly wins over the townspeople, including Emma.
However, Voodoo, a brooding and enigmatic figure, lurks in the shadows. With a checkered past and a knack for exploiting people’s fears, he becomes Flipper’s unlikely partner in crime. Together, they concoct a scheme to take control of “Whimsy Pages” and exploit Emma’s vulnerabilities for their sinister gains.
Emma’s life takes an unexpected turn when she crosses paths with Lucas, a determined and caring journalist who suspects something is amiss with the charming duo. As their paths intertwine, Lucas becomes both Emma’s ally and romantic interest. Together, they begin to unravel the truth behind Flipper and Voodoo’s sinister intentions.
As the tension rises, Emma finds herself torn between her growing feelings for Lucas and her vulnerability to Flipper’s manipulative charm. She must summon her inner strength and resilience to protect her bookstore, her newfound friendships in the community, and most importantly, herself.
As the malevolent duo’s true identities and dark pasts come to light, a thrilling climax ensues. Emma and Lucas must race against time to expose the villains’ true nature and save Willowbrook from their wicked grip. The story culminates in a heart-stopping confrontation, where secrets are exposed, and justice prevails.
“Dangerous Charms” is a gripping and emotionally charged Lifetime movie that showcases the strength of the human spirit in the face of deception and the power of love to conquer evil. It’s a tale of redemption, resilience, and the unbreakable bonds that form in the unlikeliest of circumstances.

HipHop and Walk Work

Date: 2023-07-31 AO: _sob Q: wildturkey PAX: Rudy, Point Break, one star, kirby, Eleanor, Franky, Lawfawnduh, C3P0 FNGs: None COUNT: 9
WARMUP: All the Jacks THE THANG: Catch Me If You Can Wall Circuit x 2 Plank Indian Run MARY: Pushup/Situp ladder down from 10 ANNOUNCEMENTS: Support Himecoming 5k. Talk to @c3po about his robot club COT: Find your purpose. Lean into leadership

Cady Lady

Date: 2023-07-31 AO: blakovery Q: retread PAX: gumbo, retread, bunker, wingman, Kielbasa FNGs: None COUNT: 5 Cady Lake CCW. cooler temps. still sweating.
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: