SOB Seal Traininggravy

SOB Seal Traininggravy

DATE: 2023-05-13 AO: Stonehenge Q: wildturkey PAX: Gravy, f3bigtuna, lex_luthor, ToeJam, Pilgrim, Rousey, Rehab FNGs: None COUNT: 8
WARMUP: All the Jacks
THE THANG: Stonehenge burpee fiver Border collie run Fountain with bear crawls Wall work with Mike Tyson/donkey kicks Lake loops Pullup/stairs
MARY: Like prego, it’s in there
ANNOUNCEMENTS: Blood drive shirts Brew Ruck
COT: I appreciate y’all

High and lowlights

DATE: 2023-05-12 AO: Joust Q: Cheese Curd PAX: ductwork, hoover, Focker, Grits FNGs: None COUNT: 5 WARMUP: Took the long way to the track- SSH, IW and slow potato pickers
THE THANG: 1) Deconstructed burpees on the track at rack corner: 20 deep squats, 20 bunny humpers, 20 merkins, 20 jump squats and 10 Merkins
2) Run to the big-ass hill (Grandmother) 7’s – monkey Humpers at the top/ Dive bomb merkins at the bottom
Big lap
3) partner pull up 1-2-3-4-5-4-3-2-1 -Partner 1 does the pull ups -Partner 2 does Squats then switch’s to LBC at the half point
Big lap Mary – box cutter, flutter, rev box cutter, flutter  
4) Stairs with exercises in between Round 1- left leg hop / 20 dips r2- Right leg hope / 20 Diamond merkins R3- bunny hop every step / 20 dips R4- bunny hop 2 steps / 20 decline
Spicy lap on track
Waste some time running to the steps/ picnic table while partner 2 does abs- x2
DONE
ANNOUNCEMENTS: Blood Drive, LAST weekend to order A51 shirts, Beer Ruck
COT:I took us out (magical) – thanks Duct Work for keeping me on the schedule…this site is awesom – light crew for disks, but we still have you May humpers – Focker is getting fat after he got married – Hoover is slowly getting back to bootcamps – Grits did not want high miles, but handled them with ease – Duct Work was late and always took care of the six
Small but fun group. Enjoy the weekend!!

Who turned the lights out

DATE: 2023-05-12 AO: Centurion Q: lex_luthor PAX: ChickenWing, Orange Whip, sledge, poptart, Cottonmouth, Horsehead, Rhapsody, Limey FNGs: None COUNT: 9 WARMUP: quick session of SSH and stretching with a quick lap THE THANG: spent some time in the parking lot working our upper and lower body. exercises included variations of merkins, squats and lunges moved to the side of the churn and did handstands followed by merkins – then a run up to the top of the hill final session was a combo of hill work (forward and backwards) along with squats (heels on curb) and variations on merkins (seeing a trend) MARY: Indian run brought us back to the start for a session of mary that everyone was able to get into the mix with ANNOUNCEMENTS: Brewruck, Area 51 shirts are now available, There is a GrowRuck event for Dads and their sons (ages 13-16) weekend of Sept 23 COT: -)

No Sharon Towers?

DATE: 2023-05-11 AO: Sparta Q: Full House PAX: Orange Whip, turkey_leg, Full House FNGs: None COUNT: 3 Blasting on Full House’s behalf.
He skipped the most important warmup of all and just ran. Big loop to Sportsplex and their the greenway…nice terrain and good pace

Mother’s Day Planning

DATE: 2023-05-12 AO: Mountain-Goat Q: slim_fast PAX: slim_fast, Spammer, retread, Watchita FNGs: None COUNT: 4 3.5 dedicated men tackled 27-miles (combined) with a trip to Five Knolls, while 10-12 “others” were so excited about what they will be GETTING for Mother’s Day, they couldn’t make it. I hope their day exceeds expectations!!

Nightmare Spelling Bee

DATE: 2023-05-11 AO: Nightmare-On-Elm Q: wildturkey PAX: Rousey, sledge, war_eagle, kirby FNGs: None COUNT: 5 Gobble gobble, Wild Turkey turned up the intensity at today’s F3 workout, creating a NIGHTMARE of a challenge. Sledge and Rousey embraced the grind, conquering each exercise letter by letter. With a grueling grass hill run between sets, there was no time for rest. War Eagle and Kirby missed out on this epic feat of strength and determination.
Announcements A51 shirt order Memorial Day Brew Ruck Blood Drive is back

Rock the cradle of love

DATE: 2023-05-11 AO: Peak-51 Q: Spammer PAX: Spammer, snoopy, slim_fast, lois, gullah FNGs: None COUNT: 5 Mosey to the bottom of the parking lot for 15 SSH & 15 lo slo squats.
Headed around the corner for 15 imperial Walker’s
Continued up the hill to Matthews red light District for two rounds of wall sits.
Mosey to Matthews library by the train car to pick up some coupons in preparation for the main thing.
THE THANG: pax all selected two rocks that got to participate in most of the remaining exercises. First exercise: Sharon towers, 15 with your rocks. Second exercise: squat press, 15 with your rocks. Third exercise 10 forward arm circles with your rocks then 10 reverse arm circles with your rocks. Next exercise: circles around the library. Round one: run the circle in front of the library three times. Stopping halfway around each time for 10 Merkins. Round 2:3 laps around the library with your rocks. Stopping halfway around each lap to do 30 LBCs. Round three: one lap around the library Stopping halfway around to complete five Burpee‘s. mosey to grassy knoll by beer temple, for some Mary.
MARY: The grassy area by Carolina beer temple is a pax favorite, especially for @smokey. It’s a shame he was fart sacking today. We finished the work out with two rounds of 15 dips, 15 heels to heaven and 15 dollies returns to lunch to meet up with Sparta.
ANNOUNCEMENTS: the downtown Matthews parking lot will be closed for repairs shortly see slack for timing an alternate parking locations for Peak 51 and Sparta
COT: continued prayers for @Sensei ‘s wife and family. Thanks to. @orangewhip for the prayer.

A @midriff Q no show

DATE: 2023-05-11 AO: Shield Q: ToeJam, Spitball, tagalong, Bombay PAX: Cooter2, snuka, Pilgrim FNGs: None COUNT: 7 waited around in anticipation of Midriff but he was a no show on his Q. WARMUP: grabbed pir basketballs and headed to the middle school. typical SSH, imperial walkers, arm circles, Mt climbers, peter parkers and a good stretch to get going THE THANG: tagalong ran us on a partner drill of layups, pushups, lunges. thentl toejam did a bear crawl indian run with layups, followed by a spitball layups, free throw, 3 pointers drill of burpees, merkins and squats double the pain if you missed. Bombay found some rocks and we did some mary. lastly a catch me if you can with one partner dribbling the other doing 5 merkins. MARY: was included in the workout ANNOUNCEMENTS: order F3 Area 51 shirts COT: cooter2 took us out.

Tired and cranky Olaf

DATE: 2023-05-10 AO: -Maul Q: Olaf PAX: wingman, midriff, super trooper, patent_pending, Odel from Raleigh FNGs: None COUNT: 5 Q was tired and cranky when he agreed to Q. And there was no marketing!
WARMUP: mosey to parking lot by Target for 10 ssh, 10 imperial walkers, 10 hillbilly, 10 merkins, 10 Peter Parker, 10 Parker Peter, short stretching and 10 LS Squats
THE THANG: Mosey wrap around GNC (sucks) to front of Forum building. On fountain, 5 incline flying double merkins then run to corner of parking lot to do 20 squats. Repeat 4 times increasing merkins by 5 and decreasing squats by 5.
Mosey to rock pile at bottom of murderhorn. With rock overhead, 5 reverse lunges each leg. Run to shelter parking lot for 5 Freddy Mercury. Back for 5 more reverse lunges with rock above head. Run half way up murderhorn. 5 Merkins. Repeat three times.
Mosey back to launch with backward run in front of theater.
Finished with 3.3 miles
ANNOUNCEMENTS: Christmas party at the end of the year.
COT: prayers for Midriff sister, Patents dad, super trooper co-worker, and Odels mother in law.

Q’s discretion

DATE: 2023-05-10 AO: Meaad Q: high_tide PAX: voodoo, snowflake FNGs: None COUNT: 3 YHC got the call to lead this unholy mashup of bells and bags – kinds like that SUCKS workout, but way cooler and sucks less. Part of today’s reason is that, drawing on years of experience and aged wisdom, the Q made strategic, ahem, modifications to the spreadsheet to better cater to the needs and preferences of the pax (ok, himself).
WARMUP: SSH – 15 IC 15 swings LSS – 15 IC 20 swings Merkins – 15 IC 25 swings Prying squats – 3 rounds
THE THANG: Suitably pruned sandbag routine – plank lateral drag – 10/side – side lunge (borderline Cossack squat) to knee raise – 5/side – repeato 3x Toss sandbag aside; we’re done with that.
Fibonacci Murph / snatch test training Press Squat Snatch Left then right Reps of: 2, 3, 5 Repeato 2x Then a final set of 2 presses, 3 squats, 5 snatches per side
Adjusted spreadsheet finisher: 5 renegade rows /side 8 single leg deadlift /side 15 pullovers 5 renegade rows /side 8 single leg deadlift /side
MARY: No time for that
ANNOUNCEMENTS: Order your shirts
COT: Joined by Anvil pax. Prayers for @puddingpop brother-in-law, John, with prostate cancer and his family. Take out by F3 Chaplin, @hops

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