Date: 2023-10-26 AO: nightmare-on-elm Q: wildturkey PAX: Cheese Curd, wingman, midriff FNGs: None COUNT: 4
WARMUP: Standard stuff THE THANG: Visited the Uwharrie Deck, rocks and hills and sprints. Manly stuff.
MARY: Pax choice ANNOUNCEMENTS: Hey, sometimes you got to cut bait and make a change. Let’s try a new location and spice it up. New site will be named by Pax who attend next week. Remeber to always be sharing F3 with your friends.
COT: ⚡🔥♥️🇺🇸🤘
Date: 2023-10-26 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, hairball, voodoo, gumbo, Dosey Doe FNGs: None COUNT: 6
THE THANG: 3 for the called route while 3 did… something else. The lights and inflatables were copious in quantity if not quality. A good morning in the gloom for sure.
ANNOUNCEMENTS: stay tuned for for details regarding a Christmas party
COT: thanks to Astro for the takeout
Date: 2023-10-26 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3
WARMUP: SSH, IW, Arm Circles, Merkins and worlds Greatest Stretch THE THANG: deconstructed burpees of Merkins,mt climbers, and jump squats 1 to 10. 1 Min AMRAP pull ups, seated dips, j los, hanging rows, Freddy Mercurys. 4 corners 4 rounds 15 reps plank jacks, 180 jump squats, RDLs, and step ups MARY: Alphabet Mary ANNOUNCEMENTS: Holiday F3 Party 11/11 sign up. missed a few guys this morning who were DR or on the mend. hope to see you next week. COT: prayers for Carnys M and her family
Date: 2023-10-26 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3
WARMUP: SSH, IW, Arm Circles, Merkins and worlds Greatest Stretch THE THANG: deconstructed burpees of Merkins,mt climbers, and jump squats 1 to 10. 1 Min AMRAP pull ups, seated dips, j los, hanging rows, Freddy Mercurys. 4 corners 4 rounds 15 reps plank jacks, 180 jump squats, RDLs, and step ups MARY: Alphabet Mary ANNOUNCEMENTS: Holiday F3 Party 11/11 sign up. missed a few guys this morning who were DR or on the mend. hope to see you next week. COT: prayers for Carnys M and her family
Date: 2023-10-26 AO: wamrap Q: poptart PAX: Alf, rachel, Horsehead, double_e, O Tannenbaum, mcgee, Mama Bear, Tinker Toy FNGs: 2 Mama Bear, Tinker Toy COUNT: 9 Figure 8 around the lot. 5 reps of each, adding 5 each time. Working up to at least 20 burpees, and maybe 25.
Date: 2023-10-25 AO: meathead Q: The Worm PAX: high_tide, voodoo, flipper, MARTA, Uncle Leo FNGs: None COUNT: 6 Muzak: Halloween, Ghost theme. Pax bought in. Minimal grumbling.
WU: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
Week 5 & 6: Explosive Power Phase
5x each side: 5 rounds -2 min rest Clean & press High pulls Snatch Explosive Merkins x 10
Carries: alternate press / Jerry West
5 rounds w/ 2 min rest Merkins x 20 Thrusters x 5 each side
LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: blood, party, etc. COT:yes
Date: 2023-10-25 AO: sacs Q: Lafleur PAX: Cheese Curd, Emoji, fire_hazard, geraldo, lex_luthor, Lafleur, wildturkey FNGs: None COUNT: 7 WARMUP: walk around the track.
THE THANG: Deck of Cards workout on a extremely small whiteboard. Card number is the number of reps; face cards were special exercises.
Hearts – cards 2-5: mercans – cards 6-10: mountain climbers
Diamonds – cards 2-5: burpees – cards 6-10: squats
Spades – cards 2-5: curls – cards 6-10; upright rows
Clubs – cards 2-5: side lunges – cards 6-10: flutter kicks
Jacks – farmer carry Queens – front carry Kings – overhead carry Aces – Indian walk
Thanks for letting me Q this morning. “That’s what she said” jokes were in abundance; borderline failed attempt at an “in cadence”exercise occurred.
MARY: none ANNOUNCEMENTS: Christmas Party COT:
Date: 2023-10-24 AO: stonehenge Q: tagalong PAX: Cooter2, Olaf, Rousey, wingman FNGs: None COUNT: 5 Listen up! This morning, I witnessed something extraordinary. An assembly of warriors, each one distinct, each one formidable in their own right. As Goggins said, surround yourself with those who speak the truth, who push you, who don’t give you a damn excuse. And what I saw today was precisely that. No excuses, just pure determination and the will to improve.
@olaf (r) – Despite the age and the scars, you prove time and again that resilience beats all. A living testimony to perseverance.
@cooter2 – Every rep, every set, I see the grit and the fire in your eyes. You’re going places, brother.
@rousey – Your cadence count, improving step by step, is a testament to your tenacity. You might’ve bailed out a few minutes early, again, but remember, every challenge you face is an opportunity to be a savage the next day.
@wingman – Maybe the “together on your own” cadence threw you off, but it’s the curveballs that make us adaptable. Keep grinding!
Special shout out to @wildturkey. Passing us with a 40-pound backpack, echoing his signature gobble gobble call, and jumping right in the final stretch, you’re a damn beast! And @rousey, nice try but we all know that’s not laundry in there.
Ain’t got the time for sugarcoated words. It’s about raw, unfiltered truth. It’s about telling each other what needs to be heard, not what we want to hear. We rise, fall, and grow together. You men, this group, embodies that spirit.
Announcements:
1. Nightmare on Elm is on the move. Starting this Thursday, Hawk Ridge Elementary is where the action will be. Bootcamp format, led by none other than @wildturkey.
2. Mark your calendars, men. PAXgiving is set for 11/11 at the Cameron Wood neighborhood clubhouse. Ensure your spot by signing up for your side dish early! Link: www.signupgenius.com/go/508094BA8AD2AA1F94-45114987-paxgiving
Workout Breakdown: At Stonehenge on a brisk 42-degree morning, five committed PAX tackled an intense lower body regimen at the Turf Field Pavilion, transitioning into an upper body challenge by the Pond. The workout was punctuated with supersets, laps, and planks, culminating in a high-energy cardio blast in the parking lot. The unwavering spirit of the group was evident as they powered through, with even @wildturkey making a cameo to join in the final exercises.
Remember, excuses don’t build strong men. Actions do. You want to be a savage? Act like one. Start here, start now, and never back down. No compromises, no half-measures.
Stay hard and see you in the gloom!”
— Tagalong
Date: 2023-10-24 AO: swift Q: das_boot PAX: citgo, Sherpa, fleetwood, gumbo, bratwurst, Wolverine, midriff, das_boot FNGs: None COUNT: 8 YHC just wrote the BB and wanted to find out what the word for candy corn is in Polish, only to discover that Polish candy corn is a breed of chicken! Mind blown… www.featherbabyfarm.com/polish
YHC continued the middle school XC fun at Swift with an attempt at seasonal Strava art.
WARMUP: Mosey with various dynamic exercises. Side shuffle hugs, sweep the goose, skip for height.
THE THANG: Solid into 2 gross for Polish fartleks around the Alloy Wealth Management building and Brixham Park.
MOLESKINE: There are calls for sweep the goose to be added to the regular rotation of dynamic stretches. 🤘 The nearby lot looked ripe for some candy corn art but a couple weren’t as worried about the design and cut it up a bit. Not calling out Gumbo here.
A little hilly, a little wet but Solid efforts, even amid the confusion of the second set of fartleks when one group went on a longer route. Good push from Wolverine to keep YHC honest on the On segments and pull our crew. Excellent lighting around Brixham now and some hammocks if we had finished up too early.
ANNOUNCEMENTS: PAX-giving party on Veterans Day, details to follow. Waxhaw blood drive on Nov 4. Excellent update from Midriff on the recent trip to South Korea to meet his son.
COT:
Date: 2023-10-24 AO: fast-twitch Q: purell PAX: Astro (Kyle Kirchhoff), Alf, retread, Christmas, Benny, hopper, Joker, Ironsides, Purell FNGs: None COUNT: 9 WARMUP: THE THANG: Paula Abdul on whitethorn, hard for 2 streets, recover back one. @benny crushed, first full twitch in a while. @alf had a blazing first mile. Great to see @ironsides back at FT. Same for @retread! @christmas and @astro leading the charge up the hills. @hopper smiling the whole time somehow. @joker had bad gas. MARY: ANNOUNCEMENTS: COT: