Rock the cradle of love

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

Burpee zone

DATE: 2023-05-10 AO: Wamrap Q: rachel PAX: Orange Whip, poptart, Alf, DoubleE_F3, rachel FNGs: None COUNT: 5 Parking deck stairs still smelled like piss Rent—cop still followed us around Rachel still made us do a bunch of burpees

Grounds Crew

DATE: 2023-05-10 AO: Sacs Q: wildturkey PAX: sledge, Scratch and Win, Cheese Curd, Spitball, Emoji, lex_luthor, geraldo, Happy Little Trees FNGs: None COUNT: 9
WARMUP: Walk to SCMS baseball field
THE THANG: Bag toss across the field 7s around the horn Starfish on diamond 7s with bear crawls Varied carries around the horn Step-ups Deadlift, curl, inch worms
MARY: You bet.
ANNOUNCEMENTS: Full stadium today. Corporate showed up, Geraldo is back and Spitball is better than all of us.
COT: I see a red car and I want it painted black.

Monday Clearly Came Quickly

DATE: 2023-05-08 AO: Base-Camp Q: Point Break PAX: jet_fuel, Grits, Mr. Magoo, thunder_road, Snuka, O Tannenbaum, spackles, Limey FNGs: None COUNT: 9 Despite the early and unpredicted sprinkle as we we about to launch, YHC threw caution to the wind and decided to stick w/ the off-campus Q.
Monday clearly came too quickly following a busy weekend as several PAX opted to refusnik a few of the called exercises. Nevertheless, all left the morning stronger than when they arrived.
WARMUP:
Quick parking lot lap followed by the usual SSHs, IWs, Merkins, MCs, and LSSs (all x 15).
THE THANG:
Mosey down to Rosecliff w/ Burpees x 5 at each speed hump along the way. Once at Rosecliff, Triple Nickle on the hill (Merkins at the bottom, Jump Squats at the top).
Mosey back up the street to Fairway Downs. Partner Up. P1 runs to the cul-de-sac and back (the Timer), P2 does called exercise. Three rounds (Heels to Heaven, LBCs, Flutters).
Mosey back to campus and pick a lifting rock. Curls, Presses, Triceps (x10, x15, x20). Quick run to the baseball fields for Supine Pull-ups x 15. Back to the rows for Flutter Press and Bent Over Rows, both x 15.
Back to the cars and finish with Burpees x 5 OYO.
MARY:
Nope.
ANNOUNCEMENTS:
Prayers for all parents going through difficult challenges with their children. Mental Health seems to be a big topic lately and the F3 Brotherhood is not immune. Prayers specifically for Jet Fuel and Hammer.
COT:
YHC with the takeout.

Sorre Throats and Sour Notes

DATE: 2023-05-08 AO: Swole Q: wildturkey PAX: mighty_mite, voodoo, sledge, Happy Little Tree FNGs: None COUNT: 4
WARMUP: Quick jumping jacks, Imperial walkers and arm & leg circles
THE THANG: See photo
MARY: Hollow body hold, glute bridge & elbow plank ANNOUNCEMENTS: Brew Ruck
COT: Every day is a new opportunity. Use it.

My milkshake brings none if the boys to the yard

DATE: 2023-05-08 AO: Firestarter Q: das_boot PAX: das_boot, Chopper FNGs: None COUNT: 1 In the anticipation of a Das Boot Q, several PAX either forgot to set alarms or were up in the middle of the night gearing a beatdown and did not make it to Firestarter. If we’d had those, the count would have been 8 at least. As it was, YHC was the incomplete quorum this humid morning.
WARMUP: THE THANG: A complete audible of running, merkins, cinder block work and wall jumps.
MARY: No time for her. ANNOUNCEMENTS: WTF happened. COT: Chopper joined me from Blakovery for the COT and we nailed it.

Meet My 3 Friends: Bells, Bags, & Frank

DATE: 2023-05-06 AO: Olympus Q: Krzyzewski PAX: voodoo, flipper, ickey_shuffle, Cheese Curd FNGs: None COUNT: 5 Will keep the banter brief on this one, but solid hybrid workout with plenty of punishment from the KBs and sandbags. Shout out to Cheese Curd, who joined us and somehow didn’t leave, despite all the unsolicited advice he graciously received from the pax. Good to see ol’ Frank come back for some lower body punishment too. Let’s get into it. WARMUP: 10x swings, prying squats, 10x swings, arm circles, 10x swings THE THANG: (#1) Alternating sets of Double Cleans (10x) and Switch Hand Swings (20x) for 5 sets (#2) Snatch Test Prep – 8 e/s for 5 sets (#3) Sandbags 15min AMRAP – alternating rest and sandbag action with a partner; sandbag activities included the Merkin Monster and Up and Up (#4) Carries – KB waiter / rack / suitcase down and back (#5) Carries – sandbags alternating farmer carries, bear hugs, and sprints with Frank down and back MARY: Only had time for 5x (e/s) slingshots to finish off the workout 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/ COT: Rumor has it one of the fine gentlemen from Olympus or The Rock took us out. Unfortunately, today I was able to finally check off the “yak during COT” box in F3 bingo so it’s all a bit murky. Looks like some sort of food poisoning, but YHC is on the mend. We’ll catch you all next week.

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