Aged wine
Date: 2025-04-17 AO: the-phoenix Q: Odd Job PAX: midriff, taggart, wildturkey, Hawkeye FNGs: None COUNT: 5 Jumped rope. Ran. Did some exercises. Great laughs with good friends. Movement is medicine.
The Shield
Date: 2025-04-17 AO: shield Q: Snuka PAX: Brisket, margo, Rousey, tagalong, Shrink Wrap, Moth FNGs: None COUNT: 7 WARMUP: 1. Low Slow SQ 2. Imperial Walker 3. Merkins 4. Plank Jacks 5. LBC’s 6. American Hammers 7. Runners Stretch’s
THE THANG: Ran around Quail Hollow Middle School 5 times stopping at 5 stations each time around
Stations
1. 15 Dips 2. 5 Balls to the Wall with Merkins 3. 10 Step-ups each leg 4. 15 Heels to Heaven 5. Navigating Parallel Bars
ANNOUNCEMENTS: None. Rousey provided much of humor this morning. Thanks to the Park Crossing boys for coming.
COT:
THE THANG: Ran around Quail Hollow Middle School 5 times stopping at 5 stations each time around
Stations
1. 15 Dips 2. 5 Balls to the Wall with Merkins 3. 10 Step-ups each leg 4. 15 Heels to Heaven 5. Navigating Parallel Bars
ANNOUNCEMENTS: None. Rousey provided much of humor this morning. Thanks to the Park Crossing boys for coming.
COT:
No Q, No Problem
Date: 2025-04-17 AO: sparta Q: geraldo PAX: marge, jet_fuel FNGs: None COUNT: 3 WARMUP: None THE THANG: 3 hombres showed up without a Q, no problem. We ran to the Matthews Sportsplex and back to launch. We then added some mile by running to the Methodist church and back.
MARY: Some ANNOUNCEMENTS: brewruck Memorial Day weekend, 3 miles and a some brewery stops along the way.
MARY: Some ANNOUNCEMENTS: brewruck Memorial Day weekend, 3 miles and a some brewery stops along the way.
Putt putt or candle making
Date: 2025-04-17 AO: hydra Q: MARTA PAX: Emoji, Mr. Magoo, Focker, Gulash Limey FNGs: None COUNT: 5 WARMUP: Regular warmup THE THANG: ran to OP, every light 10 merkins, triple nickel on the hill squats/lunges. Back to Rea with mtn climbers/squats. Over to good shepherd carry rock to 4 corners Merkins/squats/SSH/LBCs, bicep curls/overhead press/merkins/squats. Finished off with 1 min plank MARY: none ANNOUNCEMENTS: none COT: mr. Magoo took us out
It’s good 2 have company
Date: 2025-04-17 AO: the-devils-turn Q: flipper PAX: retread, flipper FNGs: None COUNT: 2 Lots of PAX DR this week, YHC for a solo PreRun and didn’t get back till 0516, but luckily saw retread disappearing into the greenway. We enjoyed a leisurely jaunt around reverse Traitors Loop.
And the cradle will rock…
Date: 2025-04-16 AO: meathead Q: high_tide PAX: Emoji, Soul Glo, Unplugged, Uncle Leo FNGs: None COUNT: 5 WARMUP: SSH IW Prying Squat THE THANG:
Double bells throughout
AMQRAP 1 – 2 cleans – 2 press – 3 squats – 5 merkins
Rack carry to curb. Rest. Return.
AMQRAP 2 – 3 clean & press – 3 swings – 3 rows
1 rack + 1 waiter carry to curb. Rest. Return.
MARY: Plank until time
ANNOUNCEMENTS: – Something about a blood drive – And a brewery ruck in late May
COT: Takeout with Anvil pax.
And the cradle will rock…and so did the pax, to some old school Van Halen, from the first album to 1984. Besides rocking out, we knocked out day 2 of The Grind with two 15 minute AMQRAP sets with double KBs. Good work across the board. :clap:
Double bells throughout
AMQRAP 1 – 2 cleans – 2 press – 3 squats – 5 merkins
Rack carry to curb. Rest. Return.
AMQRAP 2 – 3 clean & press – 3 swings – 3 rows
1 rack + 1 waiter carry to curb. Rest. Return.
MARY: Plank until time
ANNOUNCEMENTS: – Something about a blood drive – And a brewery ruck in late May
COT: Takeout with Anvil pax.
And the cradle will rock…and so did the pax, to some old school Van Halen, from the first album to 1984. Besides rocking out, we knocked out day 2 of The Grind with two 15 minute AMQRAP sets with double KBs. Good work across the board. :clap:
I’m still mad about last week
Date: 2025-04-16 AO: sacs Q: Starch PAX: Cheese Curd FNGs: None COUNT: 2 2 sad, sore pax rolled up to an empty parking lot for some good work in a chilly morning! Thankful for the Q and the HC for holding us accountable this morning 😂
WARMUP: 2 WU laps
THE THANG:
6 rounds – 15 reps – ruck a lap between: Curls OH Press American Hammers Chest presses Flutters with ruck hold Lunges
Ruck around the neighborhood to wrap up
MARY: Throughout
ANNOUNCEMENTS: Memorial Day Beer Ruck
COT: Thank you Lord for another day
WARMUP: 2 WU laps
THE THANG:
6 rounds – 15 reps – ruck a lap between: Curls OH Press American Hammers Chest presses Flutters with ruck hold Lunges
Ruck around the neighborhood to wrap up
MARY: Throughout
ANNOUNCEMENTS: Memorial Day Beer Ruck
COT: Thank you Lord for another day
Chest, Legs and Core, oh my
Date: 2025-04-16 AO: wamrap Q: poptart PAX: Alf, Mile High, rachel FNGs: None COUNT: 4 No disclaimer given because that is unnecessary at the toughest workout in F3. We are all professionals. Running loops with stairs, chest, core and legs mixed in. Thoughts and prayers go out to Mile High and his wife Anna.
Ballan-Climb-ers!
Date: 2025-04-15 AO: bagpipe Q: wildturkey PAX: Starch, taggart, Rousey FNGs: None COUNT: 4 WARMUP: SSH IW Squats ‘mericans Mountain Climbers
THE THANG: Run from AO to Ballantyne Commons to Johnston Rd. Stopped at every intersection for some extra exercises. 2.5 miles
Strong work by everyone. No one quit and the focus was on strength and resilience.
ANNOUNCEMENTS: N/A
COT: :turkey:
THE THANG: Run from AO to Ballantyne Commons to Johnston Rd. Stopped at every intersection for some extra exercises. 2.5 miles
Strong work by everyone. No one quit and the focus was on strength and resilience.
ANNOUNCEMENTS: N/A
COT: :turkey:
dos skunkos
Date: 2025-04-15 AO: skunk-works Q: Mountain Momma PAX: Header FNGs: None COUNT: 2 WARMUP: Regular stuff Catch me if you can to the playground for pullup activities THE THANG: Push-pull work Various rounds of pushing exercises with the bell and pulling/ hanging exercises on the bar. Minimal running 😂
Listened to a Freedom Rock playlist. You remember the commercials, is that freedom rock I hear? Definitely a one-time playlist, plenty of skipping of tracks MARY: 5 minutes of core obligatory ANNOUNCEMENTS: COT: Resurrection day! Thanks to the Lord for picking us up and dusting us off. Headers M traveling, I have a job interview. Asking for Godly sorrow that brings repentance for PAX we see walking in sin.
Listened to a Freedom Rock playlist. You remember the commercials, is that freedom rock I hear? Definitely a one-time playlist, plenty of skipping of tracks MARY: 5 minutes of core obligatory ANNOUNCEMENTS: COT: Resurrection day! Thanks to the Lord for picking us up and dusting us off. Headers M traveling, I have a job interview. Asking for Godly sorrow that brings repentance for PAX we see walking in sin.