Blakeovery

Blakeovery

Date: 2024-01-15 AO: run Q: frasier PAX: bunker, Dosey Doe, hairball, midriff, Hippie, tuck, turkey_leg FNGs: None COUNT: 8 WARMUP: THE THANG: seven arrived on time, and we picked up hippie along the way. We covered some new ground as well as an oldie but goodie. Midriff put the no drop policy to the test. MARY: ANNOUNCEMENTS: Midriff had a good summary from a point that Martin Luther King Jr. made. There will be struggles undoubtably, but how are you approach those in life this year question? COT:

1/4 Mile Suicides

Date: 2024-01-13 AO: the-brave Q: Hippie PAX: midriff, soft_pretzel, Wolverine, fire_hazard FNGs: None COUNT: 5 WARMUP: we warmed up at the starting point waiting for HC @Franky THE THANG: 1 mile run for a Rock Party – weighted WWIII sit-ups, shoulder press, offset push-ups
Run 1 mile
Pair up suicides. Reverse Lunges while partner completes suicide in St Matthews parking lot. Distance between speed bumps is longer than you think…an understatement. MARY: ANNOUNCEMENTS: COT: soft pretzels mom and her recovery from shoulder surgery

Slippery Chicken

Date: 2024-01-13 AO: chicken-run Q: tuck PAX: midriff, Astro (Kyle Kirchhoff), das_boot, Franky, Hippie, jrr_tolkien, Kielbasa, Odd Job, wingman, Kevin FNGs: 1 Kevin COUNT: 11 @HazMat picked a classic. We enjoyed a windy and slippery tour of PCC, Providence Crossing, High Gate and Longview. Longview management sealed up the gap in the fence at the Tom Short bridge, but that didn’t stop us. @turkey_leg took a hard spill on a muddy path in High Gate, but that didn’t stop us. @odd_job’s knee started barking, but that didn’t stop us. Well, it kind of stopped him. For today anyway. Great job by @odd_job, @franky and @hippie who woke up at an absurd time and got in 18-20 miles. Midriff brought an FNG (Kevin) who shall remain nameless until he makes it to a COT. Good times at CFA coffeeteria as always.

Then shalt thou count to three, no more, no less.

Date: 2024-01-13 AO: olympus Q: Krzyzewski PAX: MARTA, high_tide, flipper, The Worm, Mountain Momma FNGs: None COUNT: 6 Cold black asphalt. Nasty winds. Cadence-challenged Q. These were the conditions that greeted the pax this morning and, as usual, the pax chose greatness. Week 2 of the Fib spreadsheet provided an arithmetically pleasant backdrop for a ratio-fueled beatdown of double and single bells. Once again, YHC’s hastened pace resulted in a few groans from the pax, but having the architect on hand helped straighten us out in short order. Also, ample counting suggestions ranging from the the Holy Hand Grenade of Antioch to the Sesame Street Count von Count helped immensely. Some quick thinking by the Worm and High Tide to build a wind barrier with their cars (maybe? probably?) helped cut down windchill, but overall this was more of a hormesis kind of workout…good for the soul. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Fib. A – Double clean & press 3x/5x/8x (3 sets) 2) Fib. B – Double front squats & double bent-over row 3x/5x/8x (3 sets) 3) Carries – Waiter (alternate e/s) 20 paces / 30 paces / 50 paces (2 sets) (Note: 20 paces = 1 tree length) – Suitcase (or farmer! Pax choice) 20 paces / 30 paces / 50 paces (2 sets) 4) Fib. C – Thrusters (3x), snatches (5x), heavy swings (8x) (4 sets) 5) EMOM (Got in 3 mins…until The Rock descended upon us) – Minute A: SLDL (6x e/s) – Minute B: Squat swings (10x) MARY: – Just running our mouths in COT ANNOUNCEMENTS: – Next Blood drive is March 8th! COT: – Flipper was volun-told and graciously accepted to take out the joint group as the wind whipped around us

Stonehenge – I’m bringing my luggage with me, and it’s Louis!

Date: 2024-01-13 AO: stonehenge Q: tagalong PAX: teddyf3, lex_luthor, Rousey, shrinkwrap, @brisket FNGs: None COUNT: 6 Introduction: Hey, F3 Warriors! It’s @Tagalong, your fearless Q, spinning the tale of today’s Stonehenge showdown 🌄. In the wise words of Coach Prime, “I brought my own luggage,” and trust me, it was Louis! 💪 My first 2024 beatdown had me channeling my inner Coach Prime Deion Sanders, and boy, did we bring the heat! 🌶️ Alongside the mighty PAX (@brisket, @lex_luthor, @shrinkwrap, @rousey, @teddyf3), we didn’t just face the workout; we laughed in its face! 😂
PAX Shoutouts:
@rousey: Roared into the lot like a racecar driver, sans his usual pants-wetting episode with garbage truck driving trash talkers. 🚗💨
@shrinkwrap: The Big House escapee is back! His survival skills are still as inventive as his complaining skills. 🎈
@brisket: Our comeback champ, showing F3 spirit is like fine wine – gets better with time (and a bit of dusting off). 🍷
@teddyf3: Fashionably late but still caught us! Post-Achilles, he’s half-man, half-amazing. 🕒🚀
@lex_luthor: Our silent beast, crushing every rep like it’s a walk in the park. 🏋️‍♂️🤐
Workout Wipeout: “🥊 Savage Brawl at Brixham Battlegrounds”
Mosey Mayhem: Kicked off with a mosey that had us wondering if it was a warm-up or escape plan. 🏃‍♂️🤔 Triple Nickel: Burpees and jump squats. If pain had a love language, this was it! 💔
Picnic Bench Party: Step-ups, derkins, and incline burpee box jumps. Because who needs a picnic when you can have pain? 🍔➡️🏋️‍♂️
Turf Titan: Sprinting and bear crawls, followed by more sprinting and broad jumps. Legs were screaming for mercy, we gave them more work. 🦵🔥
Lexicon Lunge-a-Thon: Lunges with a side of lexicon exercises, a tribute to our very own @lex_luthor. Because why talk when you can lunge? 🗣️➡️🏋️‍♀️
Conclusion: As we moseyed back, chests heaving and spirits high, we realized something profound – we’re more than just PAX, we’re a band of misfit warriors! 💪🤝 Coach Prime said, “You gotta believe in you when nobody else does,” and today, we believed in ourselves and our luggage of determination. 🧳👀 Stay committed, stay strong, and let’s keep packing our humor in every battle!
“If you look good, you feel good, If you feel good, you play good, If you play good, they pay good.”
@Tagalong – 🎤drop✌️

Maybe a Little Too Much Math

Date: 2024-01-12 AO: centurion Q: Point Break PAX: Emoji, Mr. Magoo, Preschool, Rousey, snowflake, Snuka, Pilgrim, Cheese Curd, Icarus FNGs: None COUNT: 10 The Thang
Mosey across 51 and over to the Charlotte Catholic deck. CoP @ top of deck.
Warm-Up Exercises in cadence: • SSH x 15 • IW x 15 • Merkins x 10 • LSS x 15
WAVE 1: Catch me if you can (Partner Up) • P1 Starts running backwards up the short ramps to the 4th floor • P2 Lieutenant Dans x 3, then runs to catch P1 • Flapjack once P2 catches P1 • Repeat until you reach the top • Once we reach the top, back down to the first floor for Round #2, this time swapping 10 Merkins for LDs.
Back down Stairwell #1 and across to the stadium
WAVE 2: Leg Lifts and Bearkin Lunge Crawls • Line up on curb outside of stadium • First, complete 20 leg lifts (Holding underneath the fence, raise your toes to touch the fence) • Next, Bear Crawl to other side, 1 Derkin • Lunge walk back to original side, 2 Derkins • Repeat until we get to 10 Derkins (5 Rounds Total)
Mosey over to Stairwell #2
WAVE 3: Deck Routine (Partner Back Up) • Starting at Stairwell #2, 10 Merkins each • P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor • Meet back at Stairwell #2, complete 20 Donkey Kicks each • Run down to 1st floor, 10 Merkins each • Next set, 3rd Floor with 30 Jump Squats, back to 1st floor, 10 Merkins each • Last set, 4th Floor with 40 LBCs, back to 1st floor, 10 Merkins each
Mosey back to Launch Point
Mary until time is called • Flutter x 20 • Boone Crunch x 10 (each side) • Windshield Wipers x 8 • Merkin/Plank Wave to 50-count
Called time and COT.

Where the sidewalk ends

Date: 2024-01-12 AO: marvin-miles Q: Polly PAX: bratwurst FNGs: None COUNT: 2 Two set out for a loop around Marvin Elementary, downed trees and flooding changed that plan. 5 miles are in the books either way!

moving upward

Date: 2024-01-11 AO: the-phoenix Q: wingman PAX: lex_luthor, wildturkey, Hawkeye, wingman, Roulette, teddyf3, midriff FNGs: None COUNT: 7 The crowd had gathered we were just about off but no @roulette. He was an :hardcommit: … he made it just in time. Got to remember to factor in ice-scrape time to the commute.
WARMUP: 30 SSH 20 IW 10 Windmill 10 Potato Pickers THE THANG: Mosey towards Heavens Gate. Stop along the way for M100: (3 rounds) 10 Burpees 10 Mountain Climbers 10 Squats ——————- +10 Burpees = 100 reps
At Heavens Gate: (3 Rounds) 20 Merkins 20 Dips 10 Shoulder-Tap Planks
10 Over the Shoulder Tire Tosses (each shoulder) Suicides in the lawn 20 Squats on the way home 10 Pull-Ups on the playground Wall-Squat w/ Air-Presses for 1 minute (2 rounds) MARY: 20 Rollover Crunches 25 Bicycle (10 normal, 10 fast, 5 slow) 20 Dolly ANNOUNCEMENTS: Blood Drive! Give, but be hydrated
Praise and big-ups to @midriff on his recent promotion. Hard work and determination goes along way!
COT: @wildturkey – mumbles in distain about merkins, proceeds to lead the pax thru the rounds!
@lex_luthor – 1st workout of the day down. Get that other in soon. 75 hard is real! For others that may be doing it, there is a big group in wax-slack that you may want to join in with,
@hawkeye – 2xRespect – showing all of us age is just a number, throwing down out there like a superstar half his age.
@teddy – cool calm collected. Glad to have a solid SOBer back in the gloom. Easing into the run, but throwing down on the exercises.
@roulette – This HIM gets it. Stepped out last week and been slowly crushing it. Great having you out with us. Keep at it.
@midriff – Honorary #the-pheonix attendee. Runboss. Priorities aligned. Congrats on the promotion. #HIM #TIGHTS
To the SKY Boss, thank you for our opportunity. It may be cold, but we quickly warmup and settle our minds, We awaken and set our intentions and leave the circle ready to face the day.

Swans Run

Date: 2024-01-11 AO: the-devils-turn Q: voodoo PAX: Astro (Kyle Kirchhoff), bunker, Gold Digger, hairball, soft_pretzel, Orange Whip, turkey_leg, retread, Dosey Doe, voodoo FNGs: None COUNT: 10 5 of us ran the called route at the usual time while the other 5 started early and ran hills or other marathon workouts. It was brisk out there, but as Retread pointed out, you warmed up after the first mile or so. Our foursome started out together, but then TL did what TL does and tried to leave us. OW wouldn’t let that happen. Softie and I decided discretion was the better part of valor and weren’t tempted by (or capable of) the spicier pace.
We met up with Bunker and Astro for COT and Astro took us out.

A Mighty Wind

Date: 2024-01-10 AO: meathead Q: voodoo PAX: Soul Glo, Unplugged, The Worm, high_tide, flipper, voodoo FNGs: None COUNT: 6 No, the backblast title isn’t a reference to this morning’s weather. Instead it was about our double respect’s hindquarters.
Warm-up: SSH x 20 IC IW x 15 IC Prying squats x 3 Arm circles and flaps and stuff
The Thang: Week 2, Workout 2 of High Tide’s Hypertrophy Program
Superset A: Lawnmower Rows and Goblet Squats 3-5-8-3-5-8-3-5-8 reps
Superset B: Heavy swings and Explosive Merkins 3-5-8-3-5-8-3-5-8 reps
Suitcase carries – 20-30-50 paces each side
Mary: rotating pax choice with 1 pax using HT’s ab wheel as a timer Voodoo: LBCs Soul Glo: Elbow plank Unplugged: Flutter press The Worm: Flute bridge High Tide: Freddie Mercury Flipper: Knee boxes
Announcements: 1) Blood drive on Friday. MARTA mentioned donuts… 2) The Offspring sucks. Sorry, Flipper. 3) It was cold out there this morning. Thanks for coming out, boys. We had some fun out there. 4) The Worm may need to go see a GI doc.
COT with the Anvil boys. Thanks to MARTA for the takeout.

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