I was there

I was there

Date: 2024-11-25 AO: dmz Q: Slumdog PAX: Cheese Curd FNGs: None COUNT: 2 WARMUP: ran to the school, did 300, 200 and 100 of partner work
THE THANG: Then merkins at every drive on the left, run back, mky humpers on left. MARY: a bunch at the end ANNOUNCEMENTS: blood drive and Xmas party COT: This SB is for pax stats…that is it.

Looking for lights

Date: 2024-11-25 AO: run Q: frasier PAX: drive_by, bunker, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: we did the pizza route and search of some early Christmas lights. Five houses were found. We get serious next week so hope to see more of you out. MARY: ANNOUNCEMENTS: COT:

7 fat boy followers

Date: 2024-11-25 AO: firestarter Q: Rudy PAX: Alibaba, wildturkey, Hawkeye, Point Break, Rudy, Starch, kirby, SweetWater FNGs: None COUNT: 8
WARMUP: mosey to target parking lot, various stretching exercises THE THANG: mosey to coupon stash. Partner up. P1 runs, P2 does exercises, curles, thrusters, rows. Run back side of Target, stopping at every light for 5 merkins. Mosey to palmetto store, every store ladder up big boy sit up and 4 American hammers. All the to target. Mosey to stairs, partner up, squats, lunges, reverse lunges while partner runs up and down stairs. Mosey to playground, more partner work with step ups, Derkins, supines and squats, runner goes to Jenny’s and back. Mosey back to COT for 60 seconds of Mary MARY: yes we did ANNOUNCEMENTS: be thankful COT: prayers for The Worm.

The Hills are Alive with the Sound of Chickens

Date: 2024-11-23 AO: chicken-run Q: midriff PAX: soft_pretzel, tuck, rock_thrill, bunker, Rob Rosenthal – Drive By, HazMat, midriff FNGs: None COUNT: 7 7 PAX rolled out on a crisp morning to tackle Kielbasa’s expertly curated route, a mix of neighborhoods and trails. tuck and soft_pretzel surged ahead, setting the pace. rock_thrill and bunker held steady in the middle, while Rob Rosenthal – Drive By and HazMat brought the grit in the back. YHC played sweeper and roamer.
The course provided variety and a solid challenge—props to Kielbasa for crafting the perfect blend of scenery and elevation. Strong work all around!

Let’s go to the greenway

Date: 2024-11-22 AO: nemo-resideo Q: midriff , Roulette PAX: kirby, Starch, Roulette, midriff, Odd Job FNGs: None COUNT: 5 WARMUP: At the suggestion to walk towards the greenway instead of Ballantyne backyard, Roulette gave me the Q THE THANG: Walk north on Community House, explore the high school, loop back on Endhaven, through Ballantyne backyard and up Wells Fargo parking deck. Explored some new areas. MARY: Almost ran over Odd Job at the intersection of Community House and Endhaven when OJ decided to keep walking ANNOUNCEMENTS: Distance event in December that frasier and bunker are supporting to raise funds for hurricane recovery COT: prayers for those battling cancer, including The Worm

Why is it this cold out in November

Date: 2024-11-22 AO: joust Q: Benny PAX: hopper, Horsehead, Header, Focker, Limey, Dayz FNGs: None COUNT: 8 After a proper disclaimer given for the 8 pax who chose to not ignore the cold spell that has come to Charlotte YHC decided to chose the on campus option for todays venture(you can thank Chicken Wing using Horsey a few weeks ago). WARMUP: Quick Warmup over to the soccer field with lots of mumble chatter involving the Browns and Steelers game being played in the snow. Kind of made me remember qing at The Rock a couple years ago in the snow where it was such a crowd pleaser moment. After arriving at the field, a quick warump invovling various excercises like Imperial Walkers, Windmills and Low Slow Squats Occured. THE THANG: 11s on the soccer field, starting off with 1 merkin at the one end, 10 lbcs on the other end. Rinse and repeat till you get to 10 merkins and 1 lbc.
Upon looking at the clock, YHC realized that we still had a lot of time to kill. It only seemed fitting since Jack Webb made its presence known. we worked up to 4 slow merkins and 24 air presses then worked our way down. In the original wenkie the plan was to do Jack Webb on the concrete near the football stadium, your welcome for the veteran audible to not lead to pax discomfort.
After conquering Jack Webb, we made our way towards the picnic tables outside of the home section of the football stadium. Various exercises of Step Ups, Dips, and Derkins occurred 10 of each set completed two times. Afterwards we found some wall to get in some peoples chair air presses and in honor of our injured pax Geraldo balls to the wall happened before making our way towards the parking lot for Mary. MARY: Combination of LBCs, Flutter, Rosalita, and most of the pax calling an excercise to get through 7 minutes of Mary. ANNOUNCEMENTS: Thoughts and prayers to Geraldo who is likely on IR for awhile, and to Horsehead mentioning a friend of his that used to post at F3 workouts going through some difficult times with his health right now. COT: Hopper with the strong takeout, it was what Hops would consider a proper bootcamp. Mileage was right around 2 miles give or take, just enough running to warm up relative quickly but not so much where it was considered a running bootcamp day. Last time I q’d Joust it was just myself and WaterWorks so was very happy to have a solid crew for yesterdays beatdown.

Totally Stolen Workout

Date: 2024-11-22 AO: centurion Q: Emoji PAX: Pilgrim, Cheese Curd, Snuka FNGs: None COUNT: 4 WARMUP: well, we didn’t really warm up, but we did some IW, SSH and ended with arm circles
THE THANG: Borrowed, “White Paper of Pain” Do an exercise and run a lap, do the first and second exercise and do a lap…repot. Most exercises were 15, 20, 25 reps: I remember in random order Diamond merkins Lunges Burpees Flutters Dry docks Squats Shoulder taps
MARY: all in the workout
ANNOUNCEMENTS: Xmas party and blood drive
COT: Q took us out.
Good work by all today!!

The Cup is Already Broken

Date: 2024-11-23 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, high_tide, flipper, Mountain Momma, Wabbit, Emoji, ickey_shuffle, Floyd, Uncle Leo, Omaha FNGs: None COUNT: 12 An even dozen pax grabbed double bells and put in work this morning. Very solid showing at Olympus this week featuring a murderer’s row of regulars. Also, shout out to Uncle Leo for posting on a Saturday – always great to rub elbows with the other gear guys, whom YHC doesn’t get to see during the week. Inspired by the brisk air, YHC took a hastened pace for the Total Tension portion of the program. As the weeks drag on in this program, YHC won’t have as much luxury of choosing-his-own-adventure for the back half of the weinke, so YHC took full advantage of it now. Despite some mumbles and grumbles, the pax powered through a battery of pulls, presses, swings, snatches, carries, and hinge movements. As High Tide alluded to, we hit all the major KB food groups, except TGUs, which YHC is told is at the top of the KB food pyramid (i.e., use sparingly). Mumblechatter went in all different directions, and rightly so, given the size of the group. Hoping everyone has a great Thanksgiving this week. YHC will be back at it next Saturday for any pax still in town. Let’s get into this week’s recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Squats to 7x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Single KB Pull n’ Press EMOM (10 min. EMOM; switch arms each minute) – Lawnmower (5x) – Hi-pulls (4x) – Press (3x) 4) Combo Set w/ Ladder & Rev. Ladder (4 sets) – Heavy swings (2x) – Merkins (10x) – Snatches (8x) – Increase heavy swings by 2x/set and decrease snatches by 2x/set 5) Quick Hinge EMOM (3 min.) – A: Somersault squat (10x) – B: SLDL (5x e/s) – C: Double KB deadlift (8x) MARY CARRIES: Double bell farmers (w/ shrugs), racked, waiter, etc. until time ANNOUNCEMENTS: – Holiday party on Sunday (12/8) at 6pm at Geraldo’s house – see Slack for details – Prayers for The Worm and his family for rest and healing – This week’s ramblings (feel free to skip – very Chicken Soup for the Soul rant incoming)…YHC was reminded this week of the importance of detachment from an old allegory. The story goes that an old Zen master once owned a prized chalice. He would constantly repeat to himself, “The cup is already broken.” Naturally, he enjoyed the cup, used it, and showed it off to others. However, in his mind, it was already broken. Inevitably one day, the chalice broke. He took a moment and simply said, “Of course.” The point is fortune rarely ravages those who expect and anticipate it. This isn’t to say don’t cherish and enjoy those you hold dear and forget to count your blessings. Rather, embrace the fact that life has a rhythm. For the church-going, this is no better captured than in the Gloria Patri. This isn’t depressing – it’s just a fact. So while we take a pause later this week. Make sure to take a beat to reflect. Give thanks. Understand life will change. And enjoy the heck out of those that you’re blessed enough to have at your table. COT: Joined up with The Rock for COT; Mr. Magoo took out the collective group

He’s got baggage, and its not the emotional kind

Date: 2024-11-23 AO: davinci Q: Odd Job PAX: Palmolive, teddyf3, C3P0, super trooper, Rudy, Olaf FNGs: None COUNT: 7 WARMUP: SSH, IW, Merkin, runner stretch
THE THANG: Playlist, loved by all pax, was the angry end of 90’s and 2000’s punk/rock.
As many burpees and squats as you can do for the length of one playlist song.
Pick up the bag, filled with about 35 pounds of mystery, and take turns carrying it as we mosey to the Target parking lot.
Once there, get a pile of blocks. Each Pax took a turn carrying the heavy bag over to the yoga studio stairs, up and over, and back. Remaining pax did progressive rounds of jump rope, overhead squat, curls, tricep extension, thruster, and iguana merkins with a run around the McAlister’s deli building.
Again, everyone loved the music. Especially Olaf who had no idea that NOFX was such a talented band.
MARY: Flutter, pretzel crunch (ouch, thanks Palmolive)
COT: Thanks for the take out Olaf.

🦃 Stonehenge Saturday Smackdown! 🌅

Date: 2024-11-23 AO: stonehenge Q: tagalong PAX: Cheese Curd, wildturkey, moth FNGs: None COUNT: 4 :turkey: Stonehenge Saturday Smackdown! :sunrise:
Good morning, beasts of the gloom! This morning at Stonehenge, four warriors braved the chilly dawn to fire up the day with a scorching session. :thermometer::muscle:
:athletic_shoe: The Deck Dash :athletic_shoe: Led by Q tagalong, the PAX—including Cheese Curd, wildturkey, and Moth—kicked things off with a sprint to the sunrise in the parking deck. We hit 7 spine-tingling exercises at the base, bolted to the top to repeat, and descended for a final showdown. From diamond merkins to the dreaded single-leg burpees, we crushed a total of +210 reps! :man-lifting-weights:
:rocket: Cheese Curd was a blur on the horizon, tearing it up at light speed. :stars: :school_satchel: wildturkey, the pre-dawn rucker, knew the terrain like the back of his hand. :evergreen_tree: :snow_capped_mountain: Moth, fresh from the invite-only Park Crossing double blacks, showed elite form! :first_place_medal:
:football: Turf Triumphs :football: At the beloved turf field, we battled the beastly benches in 3 rounds of clock merkins, hefted them for overhead presses, and chased them with laps. Those benches must be forged from dark matter because they felt somewhere between 200 and a 1,000 pounds! :muscle::rock:
:knife_fork_plate: Our grand finale involved shouldering those monstrous tables, mixing in dips and squats, and runs across the field. We rounded out the morning with a return to launch for COT—where the only announcement to stick in my brain was the upcoming Turkey Jam. :turkey::guitar:
:car: Oh, and the mystery of the morning? A lone soul, snoozing in his car with the door ajar, barely budged as we thundered by. But he stirred just enough to keep the worry at bay. :sleeping_accommodation::oncoming_police_car:
What a blast to kickstart the weekend! Let’s keep the momentum as we head into the feast of the year. :corn::poultry_leg:
Stay strong, stay hungry! :star2:

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