Blakeovery

Blakeovery

Date: 2023-12-11 AO: run Q: frasier PAX: Kielbasa, jrr_tolkien, tuck, hairball, bratwurst, Hippie, Polly, Dosey Doe, Odd Job, wingman, Icarus FNGs: 1 Icarus COUNT: 12 WARMUP: THE THANG: we were in search of lights today. All in all the total count was 24 1/2. Numbers continued to rise so please keep encouraging everyone to come out. It’s 5 miles with a no drop. MARY: ANNOUNCEMENTS: don’t forget to come to deck the halls on Friday. There’s plenty of information out there. One more Monday before the new year. We will spend next Monday once again, searching for Christmas lights. COT:

No one begs for legs and lots of squats

Date: 2023-12-09 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, Wabbit, Mountain Momma, tigerrag, stonecold, Bananas, spackles, good_hands FNGs: None COUNT: 10 Strong showing this morning at Olympus where the 10 pax were greeted by cooler weather and a wide-ranging weinke, but plenty of squats as prescribed. Mumblechatter covered fantasy football glory and gripes (unsurprisingly Voodoo’s team is in the lead in his league, while YHC’s and MARTA’s prospects are looking more grim), weekend plans, and ambiguous reactions to the somewhat gloomy playlist. Nevertheless, good pump and great to see some of the OG South Charlotte pax join us as well. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x slingshots (e/w) THE THANG: 1) Complex A (4 sets) – Lawnmowers (5x e/s) – Transformer squats (5x e/s) – Snatches (5x e/s) 2) Pelosi Ladder 3) Complex B (6 sets) – Deadlift to upright row to goblet squat to overhead press (5x) 4) Swing/Press EMOM (10 min) – Minute A: 15x heavy swings – Minute B: Clean and 4x presses (e/s) 5) Merkin/Row Inverse Ladder (-/+ 2x each exercise) (5 sets) – Start: 10x merkins / 2x renegade rows – Finish: 2x merkins / 10x renegade rows 6) Voodoo Carries (3 rounds; single bell) – Round 1: Suitcase down, Voodoo complex (1x e/s), suitcase back – Round 2: Rack down, Voodoo complex (2x e/s), rack back – Round 3: Waiter down, Voodoo complex (3x e/s), waiter back 7) Complex C (2 sets) – SLDL (8x e/s) – 10x heavy swings MARY: – Louganis (10x) – Glute Bridge ANNOUNCEMENTS: – Holiday party coming up on Dec. 17th – See Orange Whip’s pre-blast – Prayers for the pax fighting silent battles, especially during the holidays – may God show us His mercy and let us receive His grace COT: Joined with the men of the Rock for COT and ending prayer

I made ten pounds of fudge this morning

Date: 2023-12-09 AO: stonehenge Q: fire_hazard PAX: midriff, wildturkey, ToeJam FNGs: None COUNT: 4 4 men cruised in for a sandbag preworkout…. not sure toejam had planned on that, but he played along.
we had 5 sandbags so we completed the following 5 exercises then completed a lap around the lot.
Squat dead lift curl overhead press bent over row Bags weighed from 40-60 lbs
No one else showed up so we went on our merry way.
Head toward lochness for some warmups (we were already warm but this is what we do at F3).
Do a large circuit around lochness and into the fitness trail with the following exercises. 10 pull ups – fitness trail 10 big boy dips – fitness trail 10 derkins – picnic tables 10 jump ups – first wall 10 flutters IC – second wall 10 burpees – side walk convergence do 5 rounds.
This left us with 15 minutes, so we headed to the bull ring. One lap around with 2 burpees at every speed bump.
head home and stop for 30 big boy situps along the way.
YHC judged the time wrong and we had a minute and a half left when we got back so we did as many burpees as we could for the last 90 seconds.
quick COT and then bagels.
Announcements: come to Deck the Halls.
All of the crew pushed hard today. Wildturkey seemed to really love the burpees. they are his favorite. I think this is the most I have seen our runner friend Midriff’s hands on the ground in a long time. Toejam pushed hard today and brought a light so we could see on the trail.
Great work from all. Thanks for the chance to lead.

O’er the hill we go, laughing all the way

Date: 2023-12-09 AO: chicken-run Q: bratwurst PAX: bratwurst, Kielbasa, Dosey Doe, frasier, turkey_leg, hairball, Astro (Kyle Kirchhoff), tuck, wingman, Odd Job, kirby, HazMat, Franky, Eleanor, Polly, Chopper FNGs: None COUNT: 16 WARMUP: 0530 crew for 30 minutes.
THE THANG: Down Murderhorn but up the other side. Then anti-clockwise around East Ballantyne Country Club.
ANNOUNCEMENTS: Deck the Halls THIS Friday. 0430 start, 0530 start, and 0630 🎄🎅 cookies and coffee.
COT: Prayers for Astro for his secret 🍆 surgery.

PreBlast: Deck the Ha11s 2023

It’s time for the official start of the holiday season, Deck the Halls!  An event that is great on so many levels.

What is Deck the Halls?  As my friend Midriff once said, “we continue the time-honored SOB tradition of gracefully scaling each parking deck and collectively holding our breath that security won’t foil our visions of grandeur.”  Here are the basic ingredients:

  1. Launch from the Brave
  2. Run to the top of a parking deck via the ramps
  3. Performa a few called exercises at the top
  4. Run down the stairs
  5. Run to the next deck and rinse and repeat

We started with 7 decks in 2015 and have added more over the years as Ballantyne has developed.  Last year we conquered 11 decks, and will repeat that plan (in a different order) this year.  There are no new decks to add for this year, but rest assured there will be next year when some of the current construction projects are completed.

  • Deck Run 2015 – 11/20/15 – 7 decks
  • Deck Run 2017 – 6/9/17 – 8 decks
  • Deck Run 2018 – 10/19/18 – 5.5 decks for most (foiled by security), 8 decks for Kirby, Paper Jam, Mighty Mite
  • Deck Run 2019 – 10/18/19 – 8 decks
  • Deck the Halls 2020 – 12/4/20 – 9 decks
  • Deck the Halls 2021 – “The Deckathalon” – 12/17/21 – 10 decks
  • Deck the Ha11s 2022 – 12/11/22 – 11 decks
  • Deck the Ha11s 2023 – 12/15/23 – 11 decks

Friday, December 15th is when we’ll be taking our tour of Olde Decklenburg.  The event will be split into 3 stages, each launching from The Brave (11318 N Community House Rd #200, Charlotte, NC 28277).  Feel free to start with stage 1 OR stage 2.  It all depends on how much deck you think you can handle.

Stage 1:

Stage 2:

Stage 3:

  • Cookies and coffee.  Coffee will be provided.  This part is critical: Bring homemade cookies to share.
  • 6:30AM

Uncharted territory- promises of miles and smiles

Date: 2023-12-08 AO: sacs Q: hoover PAX: hoover, Cheese Curd, MAD, Lafleur, Emoji, wildturkey FNGs: None COUNT: 6 WARMUP: Rucks on and start walking THE THANG: taking a beeline to the golf course, we continue to do exercises and gaining more distance MARY: yep… did some of that ANNOUNCEMENTS: Xmas party COT: Conrad’s to @Mad for many years of F3, @lafuer for getting a new ruck and the Q for coming out after a work party. Great job to @emoji for always being positive and @wildturkey for being the most consistent pax to post in the gloom.

Kevlar

Date: 2023-12-08 AO: kevlar Q: ChickenWing PAX: Horsehead, ChickenWing, Big League Chew, Orange Whip, Erin Brokavich FNGs: None COUNT: 5 fun Friday

Three times the fun

Date: 2023-12-08 AO: marvin-miles Q: Polly PAX: bunker, Kielbasa FNGs: None COUNT: 3 5 easy miles this morning in Marvin Creek. Marvin Miles tripled it attendance this week let’s hope we can grow at that pace next week!!!

Back to the Green Monster

Date: 2023-12-06 AO: wamrap Q: Alf PAX: poptart, mcgee, rachel, Alf, Orange Whip FNGs: None COUNT: 5 WARMUP: run to green monster THE THANG: do a set of 6 exercises. Run a lap with some one legged hops on the far side. Repeat adding 5 reps per round. MARY: included for free ANNOUNCEMENTS: if your F3 name starts with A through M then bring Tequila and cookies to the Christmas party a OWs. If it starts between N and Z then bring cookies and Tequila. COT: McGee with takeout.
As usually it sucked and was awesome. Rent-a-cop felt it was too cold to step out and give us grief. Green Monster is far cleaner than parking deck. No 💩 🥤over there.

Murderbunnyhorn

Date: 2023-12-06 AO: the-maul Q: Palmolive PAX: Odd Job, picasso, Smash FNGs: None COUNT: 4 WARMUP: Burpees, high knees IC, 10 SSH IC, calf and runners stretch, Peter Parkers
THE THANG: Mosey to the bottom of the murderhorn to find 4 cinderblocks waiting for us. Workout is 50 murderbunnies, run to the top, 25 called exercise (diamond merkins/IW/WW2/CDD), run back to your block, rinse and repeat until you get your block to the top…we ran out of time but got through 5 rounds, about 2/3 of the way up.
MARY: Minimal…
ANNOUNCEMENTS: Deck the halls 12/15, deets to follow.
COT: YHC took us out

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