Predictive Hypertrophy
Date: 2024-04-13 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, voodoo, ickey_shuffle FNGs: None COUNT: 7 Much like the ill effects generated by a flutebridge, Spring was in the air this morning! Instead of maypole dancing and rope skipping, however, the pax chose to fling metal spheres into the sky, flagrantly taunting Persephone herself. Verily, the humble Olympus pax took to the pavement and eschewed comfort. They put Week 6 Session 3 of the currently prescribed weinke in the books. In line with the spreadsheet comments, this workout was “routine by now” and we focused on “quality movements.” Thankfully (or woefully), YHC’s blistering cadence brought us to the threshold of a twisted reverse snatch/merkin/row ladder to close out the pump. Solid mumblechatter especially regarding monumental concert experiences with your kids. Though the session-by-session repetition is getting, well, repetitive, great to see the pax pushing themselves on some higher weights. The snatch test that once loomed in the distance is slowly coming into focus…we’ll be ready. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) SLDL/Merkin Ladder (3 sets) – 5x SLDL (e/s) 2) Waiters (5 sets) – 5x waiter carries from the cars to the curb (down/back switch hands at the turn) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double front squats 5) Pelosi Ladder 6) Inverse Ladder (10 sets) – 10x snatches [decrease 1x each set] – 5x merkins [hold at 5x each set] – 1x lawnmower row (e/s) [increase 1x each set] MARY: The Rock once again foiled plans to do an absolute gasser of KB lunges, but rest assured, dear pax, we’ll get to it soon. Instead we settled for some good old fashioned box cutters led (in cadence!) by Voodoo ANNOUNCEMENTS: – 4/20 – look out for WTF – 5/25 – Brew Ruck is happening! – TBD – some sort of 100 lb. ruck that costs $$ (…potentially for charity?) – Meditation for this week: The Worm jokingly mentioned it this morning, but most of success is just showing up (oddly enough this quip seems to be attributed to Woody Allen?). It’s easy to get after it when you’re motivated, when it’s fun, when it’s convenient…but if that leads to inconsistency, you’ll never see results. Success is oftentimes more of a battle of attrition. Reminder to show up this week to F3, your family, your craft, or whatever it is that’s important COT: YHC joined with the men of the Rock and we went out in the COT
How do I do this?
Date: 2024-04-13 AO: davinci Q: Franky PAX: kirby, Odd Job, teddyf3, OMNICRON, Hippie FNGs: None COUNT: 6
WARMUP: mosey behind best buy / pond area over the little bridge/path. 20 SSH, wind-mills, merkins, some stretching. THE THANG: running 3.6 miles mostly through the trails behind Best Buy and stoping every few minutes for some burpees, merkins, LBCs, Superman, flutters, etc. MARY: she did show up. One round of our crowd favorites. ANNOUNCEMENTS: Waxhaw Trail Fest is next week. Today was a qualifier! COT:
WARMUP: mosey behind best buy / pond area over the little bridge/path. 20 SSH, wind-mills, merkins, some stretching. THE THANG: running 3.6 miles mostly through the trails behind Best Buy and stoping every few minutes for some burpees, merkins, LBCs, Superman, flutters, etc. MARY: she did show up. One round of our crowd favorites. ANNOUNCEMENTS: Waxhaw Trail Fest is next week. Today was a qualifier! COT:
The Brave
Date: 2024-04-12 AO: the-brave Q: soft_pretzel PAX: Odd Job, fire_hazard, midriff, soft_pretzel, kirby, picasso, Franky, teddyf3, wingman FNGs: None COUNT: 9
WARMUP: just jogging THE THANG: Peter Parker Merkins at every speed bump in Ballantine Hotel parking lot. Most reps contest at Lochness. Round 1 was Derkins and jump ups. Round 2 was dips and shoulder taps. Winners got to call Mary and NOT do burpees. Then run around and stop for man makers – burpees and Merkins. MARY: wingman introduced the reverse crunch and it was shockingly difficult. ANNOUNCEMENTS: WTF next Saturday COT: prayers for colleagues and friends of Wild Turkey and War Eagle and all those suffering with illness and loss.
WARMUP: just jogging THE THANG: Peter Parker Merkins at every speed bump in Ballantine Hotel parking lot. Most reps contest at Lochness. Round 1 was Derkins and jump ups. Round 2 was dips and shoulder taps. Winners got to call Mary and NOT do burpees. Then run around and stop for man makers – burpees and Merkins. MARY: wingman introduced the reverse crunch and it was shockingly difficult. ANNOUNCEMENTS: WTF next Saturday COT: prayers for colleagues and friends of Wild Turkey and War Eagle and all those suffering with illness and loss.
Magic Adventures
Date: 2024-04-12 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Insomniac, Watchita, kilowatt, sledge, Pele, gullah, Cheese Curd FNGs: None COUNT: 11
WARMUP: warm up consisted of a 2 mi to Carmel Estates. THE THANG: Pick your own adventure started with a 2mi run picking up Cheese Curd and Una along the way. Dynamic stretching at entrance while everybody caught up, and then to Magic Kingdom for however many Loops you wanted to do… making it back to Rea by 6:00. No segments were taken. MARY: n/a ANNOUNCEMENTS: prayer for Lois, sensei. Ville to Ville attendees and WTF COT: kilowatt
WARMUP: warm up consisted of a 2 mi to Carmel Estates. THE THANG: Pick your own adventure started with a 2mi run picking up Cheese Curd and Una along the way. Dynamic stretching at entrance while everybody caught up, and then to Magic Kingdom for however many Loops you wanted to do… making it back to Rea by 6:00. No segments were taken. MARY: n/a ANNOUNCEMENTS: prayer for Lois, sensei. Ville to Ville attendees and WTF COT: kilowatt
The Work is the Reward
Date: 2024-04-11 AO: the-phoenix Q: Eleanor PAX: wildturkey, war_eagle, Hippie, lex_luthor, kirby FNGs: None COUNT: 6 WARMUP: – Plank (1min) and wait for Hippie – Frankensteins – Low Slow Squat – Mosey to the tires at the Y – do 10 over the shoulder tire flips (left and right is one) – Mosey back to launch
THE THANG: – 10 burpees – 10 Merkins – 10 Lunges (left and right = 1) – 10 Pull Ups – 10 Squats – Take a lap around the parking lot – (repeat, 9, 8, 6, etc…)
MARY: how could you go, around and hurt me so, I tried, so hard to please you baby, but I just couldn’t seem too (Mary Go Round by Musiq Soulchild, check it out)
ANNOUNCEMENTS: Ruck until you die (or whatever it’s called) happening on Friday night
COT: Some are morning deaths of coworkers and others are celebrating the gift of life after heart surgeries. Some have challenges at home and still push to come out in the gloom. Sometimes, in the midst of all of the chaos, the work is the reward. We GET to let off some steam, we GET to push our bodies, we GET to be exhausted and work hard around people we know and enjoy being around. Sometimes, the work is the reward!
THE THANG: – 10 burpees – 10 Merkins – 10 Lunges (left and right = 1) – 10 Pull Ups – 10 Squats – Take a lap around the parking lot – (repeat, 9, 8, 6, etc…)
MARY: how could you go, around and hurt me so, I tried, so hard to please you baby, but I just couldn’t seem too (Mary Go Round by Musiq Soulchild, check it out)
ANNOUNCEMENTS: Ruck until you die (or whatever it’s called) happening on Friday night
COT: Some are morning deaths of coworkers and others are celebrating the gift of life after heart surgeries. Some have challenges at home and still push to come out in the gloom. Sometimes, in the midst of all of the chaos, the work is the reward. We GET to let off some steam, we GET to push our bodies, we GET to be exhausted and work hard around people we know and enjoy being around. Sometimes, the work is the reward!
Twice as nice
Date: 2024-04-11 AO: meathead Q: flipper PAX: Soul Glo, Unplugged, Uncle Leo, Gump, The Worm, MARTA, flipper FNGs: None COUNT: 7 On this weeks episode of Meathead we welcomed site FNG Gump to the wonderful world of F3 KB. It was a heckuva day to join and his forearms will thank him for it. For YHC it was the second KB Q of the week, and it seems the forecast was as more reliable than site Q Voodoo, as it showed up and stayed the whole time. Anyways, on to…
WARMUP: SSH, IW, Slingshots, Swings, Sharon Towers, arm circles, scarecrows. THE THANG: press ladder, 14 sets of 10 heavy one hand swings, farmers carry MARY: little bit of plank-o-Rama ANNOUNCEMENTS: carry heavy stuff, WTF on 4/20 COT: Combined with Anvil, YHC took us out
WARMUP: SSH, IW, Slingshots, Swings, Sharon Towers, arm circles, scarecrows. THE THANG: press ladder, 14 sets of 10 heavy one hand swings, farmers carry MARY: little bit of plank-o-Rama ANNOUNCEMENTS: carry heavy stuff, WTF on 4/20 COT: Combined with Anvil, YHC took us out
1ks on the traitors loop
Date: 2024-04-11 AO: the-devils-turn Q: flipper PAX: voodoo, retread, Gump, flipper FNGs: None COUNT: 4
WARMUP: nope THE THANG: 4 PAX ran the called route. Vehicles were present at the start for a couple others, but they were empty when we arrived and gone when we returned, so cannot confirm activities (ahem hairball and DoseyDoe).
Voodoo and YHC ran 3 1k intervals along the way, while the others took a steadier approach to pace, retread finished first and was confused as to where the rest of us were. Good 2nd F had along the way, a truly glorious Thursday which somehow stayed dry…
ANNOUNCEMENTS: WTF, Savage Race, Sacs things
COT: YHC took us out
WARMUP: nope THE THANG: 4 PAX ran the called route. Vehicles were present at the start for a couple others, but they were empty when we arrived and gone when we returned, so cannot confirm activities (ahem hairball and DoseyDoe).
Voodoo and YHC ran 3 1k intervals along the way, while the others took a steadier approach to pace, retread finished first and was confused as to where the rest of us were. Good 2nd F had along the way, a truly glorious Thursday which somehow stayed dry…
ANNOUNCEMENTS: WTF, Savage Race, Sacs things
COT: YHC took us out
Rain Rain Go Away
Date: 2024-04-11 AO: sparta Q: Happy Meal PAX: Keystone, Full House FNGs: None COUNT: 3
WARMUP: high knees, butt kickers, and low side steps THE THANG: We ran a big loop around Matthews for ~5.5 miles with various pain stations. ANNOUNCEMENTS: WTF on 4/20! COT: slim_fast took us out after we converged with Peak 51.
Thank you for the opportunity to lead! 👊
WARMUP: high knees, butt kickers, and low side steps THE THANG: We ran a big loop around Matthews for ~5.5 miles with various pain stations. ANNOUNCEMENTS: WTF on 4/20! COT: slim_fast took us out after we converged with Peak 51.
Thank you for the opportunity to lead! 👊
Rain workout with no rain
Date: 2024-04-11 AO: _area-51 Q: ToeJam PAX: Rousey, Jazz Hands FNGs: None COUNT: 3
WARMUP: SSH, IW, LSS, Arm Circles and some worlds greatest stretch. THE THANG: no rain so moved the workout. Mosey to middle school. 9 stations of pain. 1. Squats with 25lb 2. Curls 25lb 3. Tmoverhead triceps 20lb 4. Bent over rows 35lb 5. burpees 6. Big boys sit ups 7. Clean press 40lb sand bag 8. Plank 9. romanian dead lifts 15lb 50secs of work 10 second break 3 rounds In between rounds short run then wall sits with air presses. MARY: Included in workout and some v ups at launch ANNOUNCEMENTS: May 4th 10 year anniversary fortmill. Jazz Hands to send details. COT: prayers for Jazz Hands friend who is on the mend.
WARMUP: SSH, IW, LSS, Arm Circles and some worlds greatest stretch. THE THANG: no rain so moved the workout. Mosey to middle school. 9 stations of pain. 1. Squats with 25lb 2. Curls 25lb 3. Tmoverhead triceps 20lb 4. Bent over rows 35lb 5. burpees 6. Big boys sit ups 7. Clean press 40lb sand bag 8. Plank 9. romanian dead lifts 15lb 50secs of work 10 second break 3 rounds In between rounds short run then wall sits with air presses. MARY: Included in workout and some v ups at launch ANNOUNCEMENTS: May 4th 10 year anniversary fortmill. Jazz Hands to send details. COT: prayers for Jazz Hands friend who is on the mend.
I’ve Been Thinking About This All Night
Date: 2024-04-10 AO: wamrap Q: mcgee PAX: poptart, O Tannenbaum, rachel FNGs: None COUNT: 4 We should have known it was going to suck once McGee stated he had been thinking about this workout all night. 30 burpees, 30 push-ups, 30 jump squats, 30 core exercise of your choice. Then run a 0.7 mile lap. Repeat as many times as possible. Four rounds completed, almost 5 rounds by Rachel.