Under Pressure

Under Pressure

DATE: 2023-01-11 AO: Meathead Q: voodoo PAX: mighty_mite, ickey_shuffle, MARTA, Uncle Leo, The Worm, teddyf3, high_tide, voodoo FNGs: None COUNT: 8 WARMUP:’ SSH x 20 IC 10 alternating swings IW x 10 IC 5 high pulls per side Mountain Climbers x 15 IC 5 snatches per side
THE THANG: Double see saw press – 3 x 12 reps Double clean and push press – 4 x 5 reps Double clean and jerk – 3 x 5 reps
Inverse Ladder Combo (11s): 1 double racked squat + 10 push press 2 double racked squats + 9 push press . . . 9 double racked squats + 2 push press 10 double racked squats + 1 push press
Circuit: 5 double cleans 6 reverse renegade rows (basically floor press with extension) [TGU x 2 per side] – skipped due to time 30 seconds of double overhead squat “pulses” Repeat for 3 rounds, although we missed the squat pulses in the last round
ANNOUNCEMENTS: 1) Backblasts are making a comeback thanks to Wingman’s Slackblast feature! If you’re Qing, check the pinned message in the Area 51 channel with instructions on how to launch it. Please use it so we can memorialize the beatdowns, but also so that we can track workout attendance using the Paxminer app that Wingman has also installed. 2) Keep Unplugged in your thoughts as he gets to the bottom of his shortness of breath issues tomorrow during his stress test. 3) Keep an eye on Slack for convergences and late starts for next Monday, which is MLK Day. Swole will be normal time (0530) since Mighty Mite has to work that day.
COT: YHC with the takeout. With a new year, lots of men have new fitness goals. Start EHing them and reach out to pax that you haven’t seen in a while. We all know the difference F3 can make in a man’s life, so let’s keep giving it away!

Avenue of Pain

DATE: 2023-01-11 AO: Anvil Q: Point Break PAX: Erin Brokavich, Mr. Magoo, jet_fuel FNGs: None COUNT: 4 WARMUP:
Short warm up mosey over to the rock pile near the softball field. SSH x 15 Hillbillies x 15 Low, Slow Merkins x 15 Low, Slow Squats x 15
THE THANG:
Once we wrapped CoP, pick a rock of your choosing. Pick something you will respect yourself for tomorrow. Walk, Rifle Carry, Jog with the rock to the Avenue of Trees.
Here we completed two sets of ladders: Ladder 1: Merkins, Curls, Chest Press, Triceps RD1: All exercises x 2, then run to the 1st tree and back. RD2: All exercises x 4, then run to the 2nd tree and back. RD3: All exercises x 6, then run to the 3rd tree and back. Completed 7 rounds and ran full length on last round
Ladder 2: Squats, Lunges w/ Rock, Skull Crushers, Flutter Press Same format as Ladder 1. Only got through 6 rounds.
Walk, Rifle Carry the rocks back to their natural resting places and mosey back to launch.
MARY:
Only had time for LBCs x 20
ANNOUNCEMENTS:
This SlackBlast tool is pretty simple.
COT:
Gathered up with Meathead and Voodoo with the takeout.

The 8-Block

DATE: 2023-01-09 AO: Firestarter Q: midriff PAX: das_boot, Franky, f3bigtuna, chippy, Point Break, Hippie, Rudy, one star, prohibition, Lawfawnduh, wingman FNGs: None COUNT: 11 WARMUP: SSHs, IWs, Mountain Climbers, runner’s lunge, calf stretch, merkins and little/big arm circles. Dynamic running stretches on our way to Target. @Prohibition thought he was at Swift for a running workout.
THE THANG: Journey to the ole cinder block pile on the side of Target. I brought 6 fresh blocks, so we had just enough coupons to go around. 8 sets of 4 exercises, starting with 2 reps each and moving all the way up to 16 reps. First set: block merkins, curls, press and tricep extension. After each set jog to a light on the right and back. Higher rep count means further run. Second set: squats, bent over rows, forearm pulses and block-ees (burpees with an overhead press at the end with block). Block-ees were definitely crowd favorite. Make it three sets in and it’s time to mosey home. Stop for 50 wall presses before making it home.
MARY: Flutter kicks with block in between sets.
ANNOUNCEMENTS: @Franky has done a phenomenal job getting Q’s lined up for the next 2 months! #rockstar
COT: Shoutout to all the HIMs who have helped out to cover a meal while my house has been out of commission from a pipe bursting and flooding the first floor over Christmas. Truly blessed to receive meals and encouragement while we navigate the home repair.
I shared my 8-Block resource for planning my time/effort in 2023. It’s a phenomenal resource for defining my concentrica, and 1st F, 2nd F and 3rd F goals. I’ll share a link to the original podcast and my 8-block for accountability. It’s easy to state a goal, it’s harder to find men to share it with who you know will hold you accountable. That’s what the 8-block is all about!

The Usual PJ Route

DATE: 2023-01-09 AO: Blakovery Q: retread PAX: bunker, Kielbasa, Dosey Doe, tuck, wingman, goonie, picasso, HazMat FNGs: None COUNT: 8 WARMUP: THE THANG: PJ in the fog. MARY: ANNOUNCEMENTS: use slackblast COT: some discussion on weight as it relates to cookies and beer.

Do you have the Saints Blues Flu?

DATE: 2023-01-09 AO: Swole Q: mighty_mite PAX: voodoo, The Worm, Uncle Leo, Soul Glo, ickey_shuffle FNGs: None COUNT: 6
WARMUP: IW, Windmill, Arm Circles, Lunges, Prying Squat THE THANG: Joe Daniels Spreadsheet Dbl Outside Swings 3×8 Dbl cleans 4×6 Dbl overhead back lunges 4×4 Combo of all 3 listed above 4 rounds of 6 each
Staggered swings 4×5 es Kentucky Burpees 4×5 Hip Flexion Lift(with foot) 4×5 es
MARY: NA ANNOUNCEMENTS: Need Qs at all kb sites COT:

Off Campur Tour

DATE: 2023-01-09 AO: _Area-51 Q: Cheese Curd PAX: thunder_road, Emoji, Mr. Magoo, Snuka, Hops, jet_fuel, Limey FNGs: None COUNT: 8 WARMUP: jog to preschool- IW, SSH x10 / burpees breakdown 10 per Squats, bunny hood, merkins and jump squats
THE THANG: run to the creepy mall 5 Dive Bomb Merkins, 5 Carolina Dry Docks / 4 DBM 4 CCD / 3 DBM 3CCD / 2 / 1 etc
Bear crawl up stairs, 10 decline merkins, 20 Monkey humpers 10 incline merkins, break crawl down x 2
MARY: Vups, flutters between rounds
Run to hill: back pedal up hill, more Mary and Dive Bomb Merkins. Mixed up length of runs
ANNOUNCEMENTS: none
Mumble Chatter:3 voted, 2 showed up, so off campus we went. No easy way to get to the creepy mall and back, so thank you for gutting out the longe runs. Total miles at 2.43. Hood effort by all the Pax today. My counting was rough in spots, but so was the Pax (@emoji). Also, not sure who dusted the crowd multiple time, but even hood has to retreat. Thanks for the invite to Q. Great morning!!

Who doesn’t like double half snatches?

DATE: 2023-01-07 AO: Olympus Q: voodoo PAX: MARTA, mighty_mite, Emoji, The Worm, flipper, Pelosi, Krzyzewski, voodoo FNGs: None COUNT: 8 WARMUP: IW x 15 IC 10 alternating swings Windmill x 10 High pulls x 5 each side Runner’s stretch each side Snatch x 5 each side
THE THANG: Day 3 of the Double KB Precision program: High/Low Windmill x 3 each side for 3 rounds Double high pulls x 5 for 4 rounds Double half snatch x 5 for 3 rounds
Combo 1: 30’ Farmer’s carry with 4 renegade rows per side for 4 rounds (2 out, 2 back)
Combo 2: 1 merkin, 2 double half snatches 2 merkins, 2 double half snatches 3 merkins, 2 double half snatches 4 merkins, 2 double half snatches 5 merkins, 2 double half snatches Repeato for 4 rounds
Combo 3: Double Farmer’s hold x 1:00 with a shrug every 6 seconds for 3 rounds
Double clean to push press every 5 seconds without putting the bells down. Most pax made it through about 12 rounds (1:00)
MARY: none due to AO vehicular traffic
ANNOUNCEMENTS:
Pelosi brought the tunes for us today, which led to some memories and some trivia. He also talked the pastor out of booting us as the parking lot filled up. He was wearing some new GoRuck kicks and asking about rucks, so I guess Cheese Curd is going to start stalking him soon.
Kryzewski stepped up to Q next week while I’m DR and was slinging iron like a pro.
The Worm made sure to get all of his reps in, even if it meant less rest.
MARTA was back in action after an alarm fail on Wednesday.
Mighty Mite wouldn’t join the circle no matter how many times we asked, so he just stood behind me the whole time. #creepy
Flipper pre-ran with me and then worked on his snatch form. Now he needs to work on that grip strength though.
Emoji joined us this morning because he didn’t want to go to a Gummy Q at The Rock. I can’t say I blame him. #joking He borrowed a bell and dove right into doubles. He’s also been enjoying the sandbags at SACS, which I’m sure CC will be glad to hear.
Thanks to the pax for coming out this morning. It was great to have so many pax so early in the year. Keep it up!
COT: We circled up with the Rock pax for COT, where Flipper took us out.

One minute CAN be a long time!

DATE: 2023-01-07 AO: Stonehenge Q: sledge PAX: Airwolf, Rousey, lex_luthor, Pilgrim, Wolverine, tagalong, Big Tuna FNGs: None COUNT: 8 WARMUP: 10 SSH, 10 IW, 15 calf raises, 10 arm circles (each direction), lap around the area
THE THANG: Tabata 8×3 with stations 35 lbs. kb pull-throughs, box jumps (with or without twists; with or without beatboxing), monkey humpers, upright rows (30 lbs ruck plate), squat with ruck (bear hug; undisclosed weight), sandbag curls (40 lbs.), pushups, goblet squat or shoulder press (40 lbs. sandbag)
Tabata 5×3 Mountain climbers, Sister Mary Katherines, Heismans/speed skaters, Squat jumps, high knees
10 burpees, bear crawl across the parking lot, 10 in and outs, football tires back x 3
Fellowship lap
MARY: MIA
ANNOUNCEMENTS: Thoughts and prayers to @Kirby and his family
COT: Sorry for the lack of setup and the tweaking of the timer. It’s good to be timekeeper. Good copy on the 30 second cardio intervals. Sister Mary Katherine should be used to getting half the time she expected anyway. She was brutal.

New Year New You

DATE: 2023-01-07 AO: Davinci Q: Palmolive PAX: das_boot FNGs: None COUNT: 2 It was an intimate Da Vinci for 2 PAX who decided they’d rather be running around in parking lots than sleeping in bed.
WARMUP: Mosey to Target and start with 10 SSHs, 10 potato pickers, 10 IWs, and downward dog
THE THANG: Head over to the 5/3 bank for some triple nickel (merkins with Peter Parkers, bear crawl across the lot, Bonnie Blairs) then mosey to the next strip of shops. Grab a coupon and knock out 5 sets of 10 curls, 10 shoulder presses, 10 tricep presses then head back to Blakeney and low wall for 25 step ups, 50 declined presses, 10 creature merkins and the start of Mary. Finish up at Petsmart with Mary and some LSSs.
Not a single burpee, so I’m not sure it was even a boot camp.
MARY: box cutters, rosalitas, J los, LBCs, WW 1s at the end of the workout
ANNOUNCEMENTS: F3 Waxhaw is starting second F meet ups on Fridays. Check out their Slack for details.
COT: @madison joined for COT and we focused on improving ourselves this year over last. Always be better.

You serious Clark?

DATE: 2023-01-07 AO: _Area-51 Q: gummy PAX: ductwork, Focker, geraldo, hoover, hopper, Mr. Magoo, prohibition, Water Works FNGs: None COUNT: 14 14 gentle men got their feet wet at The Rock. @hoover @geraldo

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte