Elusive PJ

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.

Oh what a beautiful morning

Date: 2023-09-01 AO: marvin-miles Q: Polly PAX: bunker, turkey_leg FNGs: None COUNT: 3 Three for a 10k in Marvin Creek in the best weather we have had in Months.

I’m just doing this so I don’t get fined (and so Olaf gets credit for posting)

Date: 2023-08-29 AO: bagpipe Q: war_eagle PAX: war_eagle, Spitball, tagalong, wingman, picasso, Olaf, patent_pending, kirby, madison, Blackbeard,Hawkeye FNGs: None COUNT: 11 WARMUP: Mosey to the old Campbells soup parking lot for some combo of SSH, Hillbillies, potato pickers, Mtn Climbers and runners stretch. THE THANG: Over to Bagpipe Hill. Partner up with someone of similar speed. As a duo knock out a triple nickel up Bagpipe Hill with 5 burpees at the top and 5 bomb jacks at the bottom. Partners encouraged to push each other and talk smack to motivate each other, as Olaf did to me several years ago running this very hill. Mosey to the rock pile at Loch Ness. P1 runs down path and does either 5 pull ups or 10 supine pull ups. P2 does called lifting exercise until P1 returns. Lifting exercises included curls, overhead presses and tricep extensions. Head back towards launch waiting at the bottom of Einstein Bagel Hill and then all you got back to launch. Just enough time for 1 minute of plank. MARY: Nope ANNOUNCEMENTS: Midriff Day o’ 5k’s. Run or donate to help Midriff and family bring their adopted little one home from Korea. Waxhaw 4 year anniversary 9/4 at Cuthbertson High at 7:00. COT: Strong work by all. It was humid and soupy. We were at 2 miles just finishing the triple nickel. And partners did great pushing each other to go harder. 11 runners joined the bootcampers. YHC took us out.

Sparta

Date: 2023-08-31 AO: sparta Q: Orange Whip PAX: madison, turkey_leg, strange_brew, Spammer, Orange Whip, Keystone FNGs: None COUNT: 6 Good group of fellas pushed the pace on the track while two in recovery enjoyed the cool morning breeze in downtown Matthews.
Ran to Crestdale (1 mile warmup) and ran the track: Mosey lap + 400 Mosey lap + 800 Mosey lap + 1200 Mosey lap + 1600
Hit some hills on our way back to launch.
6-7 miles for the group and 8+ for TL as he did a pre-run.
T-Claps to Keystone as a site FNG
Everyone getting ready to get this BRR training over with. Peak 51 was off this morning so no coffee time.
Next week may be off with most guys tapering for the race.

Final GD Workout

Date: 2023-08-29 AO: swift Q: Gold Digger , bratwurst PAX: Sherpa, soft_pretzel, frasier, midriff, Dosey Doe, Polly, bratwurst, Wolverine, turkey_leg, Astro (Kyle Kirchhoff), Rousey FNGs: None COUNT: 12 WARMUP: The Gosh Darn day has come, YHC’s last summer Q. Despite this momentous occasion, 5 PAX still ran off and did their own thing… Meanwhile, the faithful few headed to Harney/Rushmore to extend our favorite loop by a quarter mile.
THE THANG: 3x8min @10k/threshold pace, w/4min recovery. Due to the return of the school year, YHC only had time for 2 reps and turned over the reins to Bratwurst for the final rep. I didn’t hear anything from Brat afterwards, so I assume everyone is still alive. Thanks for letting me lead for the last 6-9 weeks!
Until next time, GD

This is why there are no women in F3

Date: 2023-08-30 AO: meathead Q: voodoo PAX: Soul Glo, Unplugged, The Worm, Nair, voodoo FNGs: None COUNT: 5 It was cool but humid when I rolled up to find Unplugged doing his warm up yoga. I was worried we’d have a party of 2, but the other 3 pax rolled in shortly after I got out of my car. After a quick disclaimer, we got started.
Warm up: SSH, swings, IW, cleans, Sharon Towers, high pulls, prying squats.
Main Event: Week 8 of the Bare Flynnimum Program
4 sets of 12 of the following: > Single racked squats, alternating sides by round > Seated overhead (2-handed) press > Double deadlifts > Abyss merkins – feet on the curb and hands on the bells, chest past hands on the down > Upright rows
Waiter carry down, 5 snatches, switch sides and walk back and do 5 snatches Farmer (doubles) carry, 5 double cleans, walk back and do 5 more cleans
Mary: ran out of time
Announcements: 1) Waxhaw Labor Day convergence – Monday, 9/4. All kinds of 1st F options + food drive and bike donations + breakfast 2) Midriff’s Ultra 5 on 10/14
COT: thanks to Jet Fuel for talking us out.
Moleskine: > We were short a few regulars this morning, but had a solid crew. It was fun to hear about Nair’s kids (5, 3, and 1 years old). Most of us are old and our kids are closer to Nair’s age than we are! > The Anvil pax did Mary near us while we wrapped up our carries and Puddin’ ripped one that we could hear from halfway across the parking lot. That led to a post-COT discussion of different pax’s “abilities.” Yet another reason there are no women at our workouts! > Thanks for coming out and following my lead! I’ll be DR next week, so looking for a Q.

CLEMSON…where the N stands for Nowledge

Date: 2023-08-30 AO: the-maul Q: Hops PAX: Olaf, kirby, super trooper, madison, wingman, patent_pending FNGs: None COUNT: 7 Super Trooper rolled in about 5:30:52 and off the pax went with nary a disclaimer. Patent Pending was uncomfortable and needed to be reminded of the written indemnification during the Walthar N’Djaiye’s. Kirby was struggling with math and recollection of Clempson’s first football opponent (it’s the Duke Blue Devils on Monday night….Duke wins by 3). Madison thankfully found the ‘on’ switch for the Big Ass Fans at the pavilion in whatever neighborhood the Murderhorn is in…except he failed to turn the one fan on above YHC and Patent Pending. #nofanleftbehind Olaf was giving counting tutorials during the step up/incline merkin segment. Wingman quietly putting in the work and out front on the Murderhorn climb. Anyway, we did some stuff including rock work, plankorama, burpee finisher. Grateful for the opportunity to Q. COT: praise for Madison’s new job, prayers for Midriff’s race/fundraising for their adopted son from South Korea (someone please put the link to invest in this most-worthy cause). New school year, weather will cool eventually, right? Point is – EH someone – FNG or one of the pax who’s wandered away. It’s never a good reason when a pax disappears. Go get him. “This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.” – John 15:12-13

The IPC Appetizer- week 0 -modified

Date: 2023-08-30 AO: sacs Q: Cheese Curd PAX: Cheese Curd, Emoji, geraldo, lex_luthor FNGs: None COUNT: 4 WARMUP: 2 laps (800m) around the track THE THANG: IPC week 0 Warm up 13 of each- IW, SSH, shoulder taps, Mtn climbers, plank jacks
The workout was 85 of each exercise and then 8 burpees in between. We added a ruck to most movements except for the Hand release, dips and burpees.  We divided the workout in half 42/43 reps (4 burpees per) did the 800 in the middle to make it more manageable
Exercises: Hand release merkins Big boy sit ups w/ ruck Front squats w/ruck Overhead press w/ruck Dip (slick) Flutters w/ ruck overhead Swings w/ ruck
MARY: yep, we did a bunch ANNOUNCEMENTS: we are doing IPC each week here, come get some COT: this is week 0, a preview of what’s to come. -We agreed to put our SACS aside for the month and do each week of IPC. This week we modified because it’s week 0 and technically doesn’t count. -This week would have sucked so much more if we had to do 85 reps in a row, glad we modified. -Lots of 1st week of school chatter -Emoji pretended he never did IPC before – Lex Luther came late, living up to the dope smoking, hippie with the long hair and chill attitude he has been flaunting at AO’s -Geraldo modifies, mostly burpees – YHC struggled today. 1st workout of the week, but I have been up by 0500 everyday. With the first of 3 kids now in high school, will I always be up at 0500?

Wamrap

Date: 2023-08-30 AO: wamrap Q: Alf PAX: poptart, double_e, rachel, Alf, Jingles, Spandex FNGs: 1 Spandex COUNT: 6 Standard WAMRAP suck fest. Up to 135 burpees depending on how far you got.
Jingles brought out his Canadian colleague “Spandex”. We let him know that he can count it as 30% more burpees when he gets home due to favorable exchange rates.

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