Double Trouble

Double Trouble

DATE: 2023-01-16 AO: Blakovery Q: tuck PAX: retread, bratwurst, Chopper, wingman, tuck, frasier, hairball, Dosey Doe, bunker, midriff FNGs: None COUNT: 10 THE THANG: 5 for the normal 515 run @frasier @hairball @Dosey_Doe @bunker @midriff
5 for holiday hours 6am @retread @bratwurst @Chopper @wingman @tuck

chicken run toolbagger

DATE: 2023-01-14 AO: Chicken-Run Q: toolbag PAX: Astro (Kyle Kirchhoff), midriff, Happy Meal, das_boot, tuck, Dosey Doe, soft_pretzel, toolbag, jrr_tolkien FNGs: None COUNT: 9
WARMUP: THE THANG: Great crew at Chicken Run, @midriff @das_boot @Right Turn @tuck @jrr_tolkien @soft_pretzel @Dosey Doe @Astro (Kyle Kirchhoff) and anyone else I may have forgotten. MARY: ANNOUNCEMENTS: COT:

Happy Birthday da Vinci

DATE: 2023-01-14 AO: Davinci Q: patent_pending PAX: Franky, Palmolive, Brexit, OMNICRON, Luke Crabwalker, tuck, C3P0, jrr_tolkien FNGs: None COUNT: 9 Brief history of the creation of da Vinci. Not only is this the 7 year anniversary of da Vinci, @Tuck relayed that in order for SOB to become an official region, it needed a second workout option on Saturdays, which was one of the reasons to start da Vinci. So technically, this might also be considered the 7th anniversary of SOB too. Again, a big shout out to @Tuck and @Mic_check for launching da Vinci. WARMUP: Mosey to the Medical Center across the street for a quick warmup of the usual regiment of exercises. THE THANG: The Triad – used three stations in the Medical Center parking lot with called exercises at each and Q’s decision on sprint, mosey, or bear crawls to the next station; brief set of called exercises around the fountain with wall sits, step ups, dips, and incline merkins; did a brief set of hungarian ball busters in honor of @Bucky, who was a regular at da Vinci prior to heading to great white north (Wisconsin, not Canada); mosey to the stair well in Blakeney; partnered up for called exercises while the other partner ran the steps with hand slap merkins at each partner meet up; @Frankie, @Palmolive, and me tried a new three many hand slap exercise, which @frankie inappropriately called a 3-some in front of some poor girl trying to get past us to her yoga class; mosey to the open hall way for some people’s chair, arm raises, and donkey kicks; mosey to the fountains where one partner did a called exercise while the other partner ran to Banana Republic to do Mike Tysons. MARY: Started with some Chippy Crosses in honor of our wayward friend @Chippy who has returned to get beach body ready for summer and some dying cock roaches, just because; then mosey back to launch. ANNOUNCEMENTS: Need Qs for all locations; also, find and FNG and tell him that 5:30 am is really not bad. COT: After workout coffee at the Chik_fil_a where JRR_Tolkien discussed stories of early slack ads to get everyone out to da Vinci and glad that hopefully that content is no longer findable (maybe).

Does the Movie Snatch Even Use the Word ‘Snatch’?

DATE: 2023-01-14 AO: Olympus Q: Krzyzewski PAX: Pelosi, mighty_mite, The Worm, MARTA, flipper, THE Rug Doctor, Rudy FNGs: None COUNT: 8 After two weeks of Dry January, several of the Pax were thirsty…thirsty for pain. Week 2, Workout C did not disappoint. However, as advertised, the thoughtless all AC/DC playlist was adequately disappointing. In due course, the playlist was played out, predictable, trite, redundant, and hackneyed, which I didn’t even know was possible, but here we are. Several Pax were begging for a respite of hair metal, as future Olympus Qs should duly note. After requisite disclaimers were provided, we jumped into it. WARMUP: SSH, 10 Swings, Slingshots (aka Around the World), 10 Swings, Prying Squats, 10 Swings THE THANG: 5 sets: Double Bent over Rows (6x) and Anchor Snatches (3x) 5 sets: Double Swing (5x) and Double Half Snatches (5x) 6 sets: Double Rack Walk and Romanian Deadlifts (10x) 4 sets: Double Hold Flutter Kicks (what!?) (15 seconds) and Thrusters (5x) 4 sets: Anchor Squats (2x e/s) into Double Windmills (2x e/s) MARY: Glute Bridges and Planks ANNOUNCEMENTS: – Blood Drive coming up March 3rd with @MARTA leading the charge and details on the way COT: As is the custom, we joined forces with The Rock and @Mr._Magoo took us out in proper fashion. Overall, a solid effort by the Pax that braved the cold today and entirely too many snatches. Good to see relative newcomers @Rudy and @the_rug_doctor join us today.

The Joust – Ultimate

DATE: 2023-01-13 AO: Joust Q: Spyglass, stonecold PAX: MARTA, yeti, mcgee, Spyglass, Schottzie, stonecold FNGs: None COUNT: 16
WARMUP: 16 or so PAX braved the frigid 50 degree weather in another epic installment of Frizz. Things started poorly from the get go.. teams were chosen from what I understand to be some sort of ticTak trend or dance. Apparently everyone is right handed and it was decided two wouldnt face the 14. Teams shouldn’t be chosen by jumping hither and dither.
THE THANG: ultimate edition But I digress, the game was a tight one from the beginning with yellow and pink trading points. Defenses were more stout than normal, with @brokenarrow providing constant pressure from the opening pull. The intensity was matched by @stonecold ‘s attempted layouts. Frustrations spilled over with fouls and strategic nudging (@smokey) throughout the marthon point spanning nearly 10 minutes and over a dozen changes in possession. @Marta opted to cherry pick and conserve his energy. Afterwards, @yeti, @spyglass, and pink company pulled away 7 to 9 with 5 minutes to go. Yellow buckled down and played a flawless five minutes with 3 quick but patient scores to prevail 10-9. Easily the best stretch for yellow after pinks pressure forced constant turnovers. No injuries and wonderful fellowship was had at STACKS afterwards.
MARY: none.
ANNOUNCEMENTS: – B and R is moving to Ohio to take a new ministry position and to be close to family with the forthcoming child. – Blue Ridge Relay team is forming. We have a bounty of drivers but need runners. Give it a Goog and talk to @MARTA when interested. – F3 blood drive is coming March 3rd near Olde Providence Elementary. Look out for the official sign up forthcoming COT: Converged with bootcampers…

Legs for the Ladies

DATE: 2023-01-14 AO: Stonehenge Q: tagalong PAX: snowflake, sledge, Rousey, ToeJam, Carny, Big Tuna FNGs: None COUNT: 7 WARMUP @ POND: 15 reps ea… SSH, low slow squats, windmills THE THANG – Building 1 & 2: – 10 reps x 5 sets: 1/2 burpee box jumps (p1) & wall sit air presses (p2) – 10/10 x 5 sets: Lateral box jumps (p1) & wall sit air presses (p2) – Single leg step ups 20/15/10 reps – 3 Line suicide run w/ Tarantula (jump lunge + jump lunge + jump squat = 1 rep)… 15/10/5 reps at start line – Partner up… rock/paper/scissor… winner-10x SSH… loser-3x Burpees – 1 Minute max reps BB Sit-ups
MARY: – Toe tap crunches on wall… 3×10 IC ANNOUNCEMENTS: COT:

The Maul – Low Miles, but not a lot of Smiles

DATE: 2023-01-11 AO: -Maul Q: patent_pending PAX: picasso, wingman, Chopper, f3bigtuna, chippy, madison, Toes, kirby, Fannie FNGs: None COUNT: 9 WARMUP: — As usual – lots of chatter THE THANG: Mosey to hill and then hill runs while partner performs an exercise; mosey to Firebirds, then loop runs while partner performs an exercise; mosey to Target parking lot with stops for sprints; lunge walks on the side of Target; wall sits and arm ups with donkey kicks interspersed interrupted by a crazy demonstration of F3 Seattle’s version of a donkey kick by @Toes that @Kirby tried and is now wishing he didn’t; some Nitty Gritty Dirt Bank 2 steps forward one step back on the speed bumps behind Target with alternating merkins and LBCs MARY: Mosey back to launch for Mike Tysons, dollies, and flutters ANNOUNCEMENTS: THE Maul needs Qs!!!!! Shout out to Fannie for joining from Seattle after a long night of drinking with @toes

Your Lucky Day

DATE: 2023-01-13 AO: Kevlar Q: Orange Whip, Big League Chew PAX: Orange Whip, Big League Chew, ChickenWing, Rhapsody, Limee FNGs: None COUNT: 6 WARMUP: none – ran over to where my car and gear was parked THE THANG: day 2 of the gear/tabata/HIT session. MARY: 5 minutes of Mary ANNOUNCEMENTS: Just thoughts and prayers for the F3 pax and his family that passed away in Knoxville COT:

All the gear that can fit in a Honda Accord – day 1

DATE: 2023-01-12 AO: Nightmare-On-Elm Q: wildturkey PAX: Rousey, rachel, teddyf3, wildturkey FNGs: None COUNT: 5 WARMUP: ran to where I stashed the gear THE THANG: did a gear/tabata/HIT workout that included battle ropes, sandbags, box jumps, kb’s and barbells MARY: 5 minutes of Mary to toast the crew ANNOUNCEMENTS: remember the F3 brother from Knoxville that passed away and pray for his family and friends COT:

Catch Me If You Can

DATE: 2023-01-13 AO: -Brave Q: war_eagle PAX: One Niner, fire_hazard, soft_pretzel, Brexit, Hippie, wingman, midriff, Rousey FNGs: None COUNT: 9 WARMUP: Take off from Woody’s east on Ballantyne Commons to Ballantyne Corporate Drive. Duck into the first parking garage for COP of SSH, IW, PP, PP, merkins and stretching. THE THANG: -Head down Ballantyne Corp Drive to the spot where we cut through the fitness trail. Stop at every entrance on the right (there are 7) for 10 merkins and 10 squats. -Once all were there mosey to the rock pile at LochNess for a lifting rock. First round is 20 curls, oh presses and tricep extensions (or tricep curls per Wingman). Then partner up and grab the heaviest rock between partners for a catch me if you can around Loch Ness. P1 takes off with rock while P2 does 4 burpees. The P2 sprints to catch P1 for a flapjack, all the way around the lake. Second round was 10 squats and 10 lunges each leg with rocks then another catch me if you can around Loch Ness with 3 burpees. Third round back to 25 curls, oh presses and tri extensions with another catch me if you can with 2 burpees. -Not enough time for another round but not time to head back yet so rocks were put back. Partner back up with P1 running to one set of pull up bars and P2 running to the other set. 10 pull ups then meet in the middle for 10 handslap merkins. Flapjack and hit other set of pull up bars. -Time to head back stopping at every entrance for 10 big boi situps. Once at the garage where we had COP it was a jailbreak back to launch. MARY: T-claps to various guys who led Mary between rounds and throughout. We were a few minutes late getting back to launch…apologies from the Q #cobains. I mistimed how long it would take us to get back and probably should have left the pull ups out. But dangit YHC is determined to include pull ups in every Q when available. #bringbackthepullup ANNOUNCEMENTS: -Awesome to hear about Soft Pretzel stepping up to be the 3rd site Q of The Brave. A lot of veteran leadership at The Brave so keep an eye out for Friday mornings. -Apparently it was pointed out the average age of SOB is trending upward. We need to focus on getting FNG’s out but especially younger FNG’s before the rest of us age out (tongue in cheek sarcasm there). COT: We all have trials and tribulations for sure but ultimately remember how blessed we are. Focus on you to get yourself right mentally, physically and emotionally first so that you can help others do the same. Lean on each other.

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