Nightmare HIIT

Nightmare HIIT

Date: 2023-09-07 AO: nightmare-on-elm Q: tagalong PAX: wildturkey, war_eagle FNGs: None COUNT: 3 A trio of warriors took on Nightmare on Elm this morning, and let’s just say, if you weren’t there, you missed out on pre-ski season HIIT workout! 💪🏋️‍♂️⛷️
🌟 Roll Call 🌟
@wildturkey: The Site Q extraordinaire! This guy’s a legend; he’s been pouring his heart and soul into this AO, and it shows! 🦃🔥
@war_eagle: If this was a football game, War Eagle would be your MVP! From merkins to Spiderman planks, the man was in his zone! 🦅🌟
🌪️ A Glimpse Into the Gloom 🌪️
Leg-melting supersets 🔥 Upper-body crushers 💪 Core-busting moves 🌪️ And of course, those short jogs to test our jello legs 🏃‍♂️
To the SOB PAX who opted for some extra pillow time this morning: wise choice, gents. This one was probably not for you! 😴💔
📣 Attention, PAX 📣 If you’re looking to switch up your weekly routine and get a killer workout, Nightmare on Elm is the place to be! Big props to @wildturkey for consistently delivering workouts that make you question your life choices—in the best way possible. 😅
So let’s help our Site Q @wildturkey out and get those numbers up! Trust us, your future self will thank you. 🙏
See you next time in the gloom, gentlemen! 🌒🌟

Hodgpodge of Jaunts

Date: 2023-09-07 AO: run Q: flipper PAX: frasier, hairball, voodoo, flipper, Dosey Doe, gumbo FNGs: None COUNT: 6 Was a true diaspora of routes, launch times, paces, and intents today at the ‘Turn. YHC and Voodoo launched late, finished early and enjoyed 2nd f pace for a single villages circuit, hay is in the barn. Frasier and Hairball enjoyed one last circuit of the hills of piper glen as the good doctor is in the final approach to the Rut in Montana. Gumbo and Dorsey were observed only by their cars. Quiet day today, but good work done by all

When running shapes a KB weinke

Date: 2023-09-06 AO: meathead Q: flipper PAX: The Worm, Johnny No5, high_tide, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 6 WARMUP: SSH, IW, ST, Prying squat with swings mixed in THE THANG: YHC is running through the hills of western NC this weekend, so selfishly the weinke skewed upper body. It was awesome to have Uncle Leo back in the gloom after a long absence due to injury. Also joining the PAX today we had relative newcomer Johnny No. 5 who is learning the ways of the bell, always good to see newer blood out for our little niche of F3dom. Once all were gathered we got after it accompanied by the sweet tones of 80s rock courtesy of Pandora’s algorithmic magic.
Progressive complex of left, right, left, right swing, clean, press, snatch. 1 on each side climbing to 4 reps X2. Following the complex 10 each of ‘merican on bells, lawnmower L&R, double clean and park.
Modified voodoo complex 1-4 with L, R, Double
MARY: boat canoe and flute bridge ANNOUNCEMENTS: Midriff’s homecoming 50k in October COT: Margo took us out along with Anvil Pax

IPC #1

Date: 2023-09-06 AO: sacs Q: wildturkey PAX: Cheese Curd, Nair, ToeJam, Rousey, geraldo, Emoji FNGs: None COUNT: 7
WARMUP: Short lap with ruck
THE THANG: 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
Coupon and EMOM timer is needed for this workout
Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
Set out 2 cones
1 cone is at the starting line
1 cone is 10 yards out
THE THANG
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels MOT during this round: Rifle Carry
MARY: Nope ANNOUNCEMENTS: Pray for BRR runners Run a lap for Midriff Oct 14
COT: Be excellent to each other

Who has the stopwatch

Date: 2023-09-05 AO: _sob Q: lex_luthor PAX: Rousey, Spitball, wingman, Eleanor FNGs: None COUNT: 5 WARMUP: not much of a warmup THE THANG: First part – 1 mile timed run Second part – EMOM 20 Situps 20 boxjumps 12 burpees 20 kb swings 1 min plank 20 drydocks 12 bunny hop sprawls MARY: ANNOUNCEMENTS: Midriff’s CSUAP Oct 14th COT:

Taper 10K

Date: 2023-09-05 AO: run Q: Alf PAX: Astro (Kyle Kirchhoff), Alf, Orange Whip, turkey_leg, Benny, voodoo FNGs: None COUNT: 6 Run to the track. Alternate mile runs on the track and on Strawberry Ln. Throw in some faster 400’s.
Taper and return from injury friendly run.

Off-site Storage

Date: 2023-09-02 AO: davinci Q: Palmolive PAX: Franky, C3P0, kirby FNGs: None COUNT: 4 On a cool day in September, the site Q (celebrating 1 year of F3, which started at this site) decided to take his AO to where it had never gone before…past Tom Short into Union county. What strange and terrifying things would the PAX find in this place? Would someone pick up their trash and recycling? They braved the journey to find out.
WARMUP: Plank, down dog, runners stretch, potato pickers, IT band stretch, Moroccan night clubs, high knees, Frankensteins
THE THANG: Mosey to the fountain by the medical plaza for 25 merkins, 20 diamond merkins, 30 incline merkins. Run down Rea into Union county +5 Bonnie Blair’s (2 as 1…then 1 as 1 about half way when our legs were toasted) at every curb until Tom Short. Run to Morningstar storage then 25 LBCs, 25 pretzel crunches (per side), 25 H2H…run back in just enough time for 3.75 miles and buns of steel.
Also, there actually was a lot of trash along Rea when you got into Union.
MARY: At the storage place. @das_boot pointed out that box cutters would have been fitting…but the Q wasn’t all that clever. Next time.
ANNOUNCEMENTS: Annivergence at Cuthbertson High on Labor Day at 7 am. Come out and support our Waxhaw brothers.
Don’t just come out to run midriffs Ultra 5k on October 14, make sure you donate to support his cause.
COT: Joined by runners and inspired by each other.

Cell XFD1048576 (…aka the End of the Spreadsheet)

Date: 2023-09-02 AO: olympus Q: Krzyzewski PAX: Cheese Curd, Pelosi, voodoo, The Worm, mighty_mite, Emoji, ChickenWing FNGs: None COUNT: 8 Starting on a somber note today with the passing of the King Parrothead, the pax shed a tear for our middle aged brethren around the country who are now quickly running out of acceptable reasons to wear Hawaiian shirts in public. After swinging our way through Margaritaville, the pax took to the rest of the workout with a renewed fervor and we closed out the last week of Mr. Flynn’s spreadsheet appropriately – ending on two rounds through the Flynncinerator. Solid pump and good mumblechatter throughout. Let’s get into the recap… WARMUP: 10x high pulls (5x e/s), prying squats, 10x one-handed swings (5x e/s), synovial circles, and slingshots/around-the-worlds (5x e/way) THE THANG: (1) Swinging Rows: 5x heavy swings, 6x upright rows, 5x heavy swings (4 sets) (2) Lawnmower Snatchers: 6x lawnmowers, 3x hi-pull/snatch (6 sets) (3) Squats 4-Ways: 6x rack squats (e/s); 12x goblets; 6x transformer squats (e/s); 6x overhead squats (e/s) (4) Max Merkins: (2 sets) (5) Heavy Cleans: 3x heavy clean & press (e/s) (6 sets) (6) Carries: Doubles (farmers, dbl rack, waiter/suitcase) and then deconstructed Voodoo single bell complex carry (2 sets) (7) Deadlift Swings: 5x SLDL (e/s); Pelosi Ladder; 5x SLDL (e/s) (8) Flynncinerator: 4x each element w/ double bells (2 sets) MARY: Ain’t got no time fo’ dat ANNOUNCEMENTS: – Waxhaw Convergence on Monday! – Midriff 5K Extravaganza (mid-October) – Next Blood Drive (mid-October…suspiciously close to Halloween!?) COT: Joined the men of the Rock for COT and prayer

Elusive PJ

Date: 2023-09-02 AO: chicken-run Q: HazMat PAX: soft_pretzel, Paper Jam, Rob Rosenthal – Drive By, tuck, Polly, das_boot, Chopper, purell, Sherpa, Swedish Chef, HazMat, Danger Area, Odd Job, Cliffhanger FNGs: None COUNT: 14 WARMUP: 2-5 THE THANG: 10-20 miles MARY: good completion ANNOUNCEMENTS: WxW 4th COT: kids and bullies suck

marshmellow in a coinslot

Date: 2023-09-01 AO: the-brave Q: wingman PAX: Olaf, midriff, soft_pretzel, Saigon Sam, Odd Job, fire_hazard, wingman, Wolverine, kirby, war_eagle, Space Force FNGs: None COUNT: 11 Disclaimer Given
11 men decided to _______ towards the highest point in Ballantyne
On the way to Ballantyne Village we _____ a few times with these called excercises
20 SSH IC 20 IW IC 10 Corn Cobbers 10 Hill Billys
At the fountains near pizza hut 10 Toe-Tapper step-downs each leg 15 Dips Repeat
Stoplight to cross Johnston. While we waited to cross the road we did some _____ to let the morning commuters have a bit of a ___________.
In the Village Deck do 5 Jump Squats at bottom of ramp and 5 merkins at top of ramp. Repeat to the top.
Someone led us in _______ until the six was in.
Take the stairs down to 1 and mosey to the fountains. One set of the step-downs and dips and run across BC. Right-side plank until a car chased us to ___________________.
Cross over Johnston to stream park. In the circle we did __________ to make sure we were even.
Head into the park and find the kush place for some jump knees. 🙂
Mosey under the red-troll bridge and avoid the ____________ lurking about.
Tonight is the first concert in The AMP.
20 Wide-arm merkins, 10 Pullups on the bridge
Mosey out of the park. its time to head to _______________.
With @kirby concerned about time we made a run for it stopping along the way for _____________.
– LBCs – elbow-scrapping plank jars – _________________
Home intime for dying cochroach and heels-2-heaven.
Grateful for cooler mornings and everone of you. You could not have told my 20 or 30 yo self that at near 50 yhc would be able to run around and do dumb stuff in the morning and enjoy it. F3 is a Gift. Give it to someone you know.

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