How does ChatGPT want us to 60 mins

How does ChatGPT want us to 60 mins

DATE: 2023-05-17 AO: Sacs Q: Cheese Curd PAX: wildturkey, lex_luthor, Lafleur FNGs: None COUNT: 4 WARMUP: Load up with Ruck and sandbag and head to Rising Meadow
THE THANG: 3 sandbag only rounds, each separated with a jaunt up Rising Meadow (ruck only) Round 1: each x15 – back squat, lunge (10 per) bent over row, shoulder press and dead lift Round 2: each x15 -Thurster, Slick push up, Russian Twist (10 per side) bear hug squat, upright row Round 3: each x15- Burpee’s (x10), curl, shouldering, flutter press, front squat
Running short on time Round 4: combined R1 and some of R2 x10 per exercise Round 5: finish up R2 and completed R3
Walk back, drop sandbags and finish out the wall with adding some stairs and some Mary
DONE
ANNOUNCEMENTS: beer ruck COT: – Hope Hoover had a great night for missing (planned) is scheduled Q -great to have a consistent group week after week -this week was light, but still got a good beating – ChatGPT loves timed workouts. The first 2 rounds were laid out, but I added the 3 and slight reorganized a few exercise – also CharGPT wanted us to go for 2 full minutes per exercise. That wasn’t gonna happen, so we went to 15 and 10 reps – closing in on the Q schedule, but adding some guest Q’s. Keep an eye on slack – Rousey has the next Q
Have a great day!

I Can’t Find Flipper’s Whoppie

DATE: 2023-05-17 AO: Meaad Q: Unplugged PAX: flipper, The Worm, mighty_mite, snowflake, Soul Glo FNGs: None COUNT: 6 WARMUP: SSH or some version of that Swings LSS Swings Modified Sharon Towers
THE THANG: Whilst doing the below movements and in between, Flipper and Unplugged attempt to connect phone to bluetooth speaker. Only bluetooth device available was “Flipper’s Whoopie” but that was some sore of special device only privy to Flipper and for his personal use (ahem)……..20 min later, proper speaker found and new Metallica songs belted throughout Calvary.
Sand Bag Movements: Side lunge to Knee Raise 3X8 (each Leg) Balance Turn 3 X 6 each direction Reverse Lunge to Knee Raise 3X10 each leg
Kettlebell Movements: EMOM 3 Move Rotation, progress to the next movement each minute. 18 minutes total Single L DL 8 Each Leg OH Reverse Lunge 8 Each Leg Pistol Squat 4 Each Leg
Q called an audible and added: -Farm Boy Shoulder Hoist, Squat, Hoist to the Other Side, Squat, Drop. Do a few rounds.
Complex Porpoise Complex 2-3 times – Simply terrible idea. MARY: Bulldogs HBH Plank for Time ANNOUNCEMENTS: Prayers for Hammer, Blood Drive sign up, Brewruck sign up
COT: with the Anvil brothers. Flipper took us out.
Moleskine I really liking the Bell AND Bag work. Like peanut butter and chocolate….meant to be together. Bells require precision and more technique; Bags require brute strength and balance. Us old men still need both. Thanks for the spreadsheet and speaker @Flipper.
-UP

The Whiteboard of Pain!

DATE: 2023-05-17 AO: -Maul Q: Franky PAX: super trooper, Odd Job, f3bigtuna, Olaf, Eleanor, Chopper FNGs: None COUNT: 7 WARMUP: “Short” run around the target then to the whiteboard of pain. 15 SSH and intro to the exercises on the board. THE THANG: 50 Merkins 2 laps around the movie theater (0.6 miles) 50 American hammers (2 is 1) 2 laps around the movie theater (0.6 miles) 50 Up-downs 2 laps around the movie theater (0.6 miles) 100 LBCs 2 laps around the movie theater (0.6 miles) MARY: Nope ANNOUNCEMENTS: none COT:

Ready Set Go!

DATE: 2023-05-16 AO: Swift Q: bratwurst PAX: Wolverine, Chopper, retread, soft_pretzel, das_boot, Gravy, Dosey Doe, Frasier FNGs: None COUNT: 8 WARMUP: Either @das_boot or @soft_pretzel put the EH on Gravy in the parking lot, for apparently the new guy from Houston was just there to show up early for Bagpipe. We took him and moseyed on into the gloom. Soft Pretzel probably gave him the warm and fuzzy talking about his Houston past, and Das Boot was a valiant escort to get him back to the AO later.
15min warm-up over to the parking lot behind BofA/Merrill/TIAA off of Bagpipe Hill. Dynamic Exercises and strides while YHC set the 200m, well perhaps 196m at first, cones.
THE THANG: 12x200m in the parking lot at your 1mile goal pace. 60sec recovery between each – try to jog if you can. Jogging and walking during recovery benefits the fitness some (Research has shown that active rest is more effective at clearing lactate and preparing you for the next repeat than standing, but listen to your own body, and do what feels best. – from www.runnersworld.com/advanced/a20803666/how-much-rest-should-you-take-between-intervals/), but YHC finds that it also benefits the mental greatly that you can keep it moving even after pushing it to the max.
Mosey back to COT for arrival at 0615.
COT: Tagalong, the Bagpipe Q, took us out.

Braveheart Conquest at Bagpipe

DATE: 2023-05-16 AO: Bagpipe Q: tagalong PAX: Eleanor, Rousey FNGs: None COUNT: 3 The Braveheart Conquest at Bagpipe, organized by F3 Nation, was a roaring success, witnessing the participation of formidable warriors who embraced the spirit of valor. The event echoed with the battle cries of three remarkable participants: Eleanor, Rousey, and Tagalong, who dominated the workout with sheer determination and grit, akin to legendary brave hearts.
The trio took on the challenge of the high-intensity exercises, pushing their strength and endurance to the limits. Eleanor, Rousey, and Tagalong displayed an exceptional show of resilience, reminiscent of the courage embodied by William Wallace. They navigated through the expansive parking lots, took on the challenges offered by the picnic benches, and battled through rigorous exercises on the recently constructed turf field.
Their journey was marked by an inspiring display of fellowship, echoing the essence of the Braveheart Conquest. The trio’s effort turned the Bagpipe into a battlefield, their heroic saga adding a new chapter to the history of F3 Nation. In the spirit of true warriors, they embraced the challenges, unleashing their battle cries and rising above the ordinary.
Eleanor, Rousey, and Tagalong’s valiant spirit has left a mark on the Braveheart Conquest, their legacy to echo through the ages. The event has indeed seen the rise of true warriors, reinforcing the core philosophy of F3 Nation – fitness, fellowship, and faith. The Braveheart Conquest was a testament to their commitment to freedom and their readiness to push their boundaries. The conquest has begun, and the trio has claimed their rightful place in F3 history.

Spreadsheet said What?

DATE: 2023-05-15 AO: Swole Q: The Worm PAX: flipper, ickey_shuffle, mighty_mite, turkey_leg FNGs: None COUNT: 5 WU: synovial movements / squats / swings THE THANG: Week 4 – Sandbags: Heavy lunge walk (80’ x 4), Hang clean (6 x 8) Kettlebells: EMOM rotation x 4 = Dbl swings 15 / Dbl clean 12 / single clean & press 10 / snatch 8 sandbag Merkins Monster x 4 rounds = Merkin – dead lift / merkin – clean/ merkin – clean & press KB: Up-Up-Up-Down (3 x 8) = Dbl Deadlift-Clean-Press & squat MARY: heals to heaven variation with a SB anchor. Glute Bridge. ANNOUNCEMENTS: t-shirt deadline (5/16) – snatch test (5/20)-Brew Ruck(5/27) – Blood (ask Marta) COT: inspiring words from the fish.

Lorenzo Lamas 5.0

DATE: 2023-05-15 AO: Blakovery Q: retread PAX: bunker, Chopper, frasier, hairball, jrr_tolkien, Polly, retread, tuck, wingman FNGs: None COUNT: 9 THE THANG: The Lorenzo 5 was the choice at Blakovery this week. The crew left together and returned intermittently while overcoming random obstacles along the route. A great morning all in all. MARY: Something about her. ANNOUNCEMENTS: Timed mile this Saturday, May 20 at Community House Middle School @0600. COT: Thanks to Tolkien for taking us out. Grateful for the discovery and return of the Speed for Need chariots.

No surprises

DATE: 2023-05-15 AO: Chubby-Hubby Q: Orange Whip PAX: O Tannenbaum, Cheese Curd, ductwork, stonecold, Mr Brady, Orange Whip, Rhapsody FNGs: None COUNT: 7 OT and Curd wanted to know what it was all about and HC’d…they left a little less chubby and a little less intrigued. Drippy morning, some 5 milers and some 4 milers. Brady’s contractor story was revived and Curd pulled the plug and bounced…DW bounced before we even got back. He must have known
Curd did not get the memo on the pace and kept pushing us faster until Rhapsody said F-it and turned the burners on. I think Curd must have some big meetings today…
Missing our fearless leader Baracus this morning. We almost got lost without him.
The ghost was in all her glory this morning, almost could see her face with the early rising sun as she glid her 87lb body through the park on a cloud of lost souls. She was doing some freaky half-run head bob and I thought she might spring on us and bite our necks. Normal thought process.
Until next time.

Sandy Gloom and Metal Doom

DATE: 2023-05-13 AO: Olympus Q: Krzyzewski PAX: Pelosi, voodoo, mighty_mite, The Worm, Wabbit, flipper, MARTA, turkey_leg FNGs: None COUNT: 9 Will keep this one brief, but solid effort by the pax to navigate an unforgiving sandbag and kettlebell beatdown. Voodoo graciously kicked off things as YHC had erroneously forgotten the weinke and pursued a just-in-time strategy to leading today. Between leaking sand, wordless songs, and a healthy snatch test prep this one provided a stiff challenge all around. Let’s get into it. WARMUP: Voodoo kicked it off with swings and IWs and we rounded it out with a few more swings and prying squats. THE THANG: (#1) Sandbags – Clean + Press (12x) for 5 sets (#2) Sandbags – Counter Rotational Reverse Lunges (8x e/s) for 3 sets (#3) Sandbags – Merkin Monster (5x) for 5 sets (#4) Sandbags – Up + Over (5x) for 3 sets (#5) Kettlebells – Double Clean (10x / 9x / 8x / 7x / 6x) for 5min EMOM (#6) Kettlebells – Pelosi Ladder 2 sets (#7) Kettlebells – Swing Squats (10x) for 3min EMOM (#8) Kettlebells – Snatch Test Prep (10x / 9x / 8x / 7x / 6x for e/s) for 5 min EMOM (#9) Carries – KB waiter / rack / suitcase down and back MARY: Slingshots and Glute Bridges ANNOUNCEMENTS: Shirt orders are live – get them in by 5/16: f3.mudgear.com/collections/active-preorders/products/f3-south-charlotte-area-51-pre-order-april-2023 Snatch Test on 5/20 Brewruck is on 5/27. Visit the pre-blast for more info: f3southcharlotte.com/2023/03/30/the-brewruck/ Blood Drive on 6/23 COT: Stonecold took us out

Explosive what?

DATE: 2023-05-13 AO: Davinci Q: Odd Job PAX: midriff, C3P0 FNGs: None COUNT: 3 WARMUP: IW, arm circles, merkins, and hindu merkins. One pax MIA on a code brown mission.
THE THANG: Mosey to the playground with the soft flooring for 3 rounds of explosive merkin variations (clap, double shoulder tap, and double hip tap) offset with box jumps.
Mosey to the bank parking lot for some big boys then on to the pile of rocks behind the mini mall on AK. for a round of 7’s with a compound movement (man-makers + 2 overhead squats) and big boys. Followed that with 6 rounds of PAX called rock exercises.
Mosey to the stairwell for some hanging back stretches then on to the wall for handstands and story time.
Back to the playground for a final round of explosive merkins and hanging back stretch. Then return to base for COT.
COT: Joined by chicken runners and @Soft_pretzel and @kirby from the MASH unit.

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