College…

College…

Date: 2024-10-21 AO: swole Q: high_tide PAX: Uncle Leo, The Worm, flipper, Unplugged FNGs: None COUNT: 5 …was the theme of today’s playlist (for 60% of the pax – yuppie years for 20% and elementary school for the other 20%). “Maturity” was the theme of the pax, with 80% #respect. (One day, Flipper, one day) And EMOM was the theme for the workout. WARMUP: – SSH 25 IC – Prying squat – Get Back Up drill – (we had that in our “back pocket”) THE THANG: ABC (Armor Building Complex) EMOM variations – all with double kettlebells 5 minutes: – 3 cleans – 1 press – 2 squats 5 minutes: – 2 cleans – 3 presses – 1 squat 5 minutes: – 1 clean – 2 presses – 3 squats
Rest 1 minute
Snatches: 10 EMOM for 10 minutes
Rest 1 minute
Carries: Suitcase L to playground Pull-ups Waiter L across basketball court Explosive merkins Waiter R back Pull-ups Rack L across Explosive merkins Rack R back Pull-ups Suitcase R back to parking lot
MARY: Plank Flute bridge
ANNOUNCEMENTS: Heads up: look for upcoming Area 51 shirt & winter gear preorder. Also, a separate hat order. Each by request.
COT: Happy birthday to Flipper 2.0. Take out by Unplugged.

Look for cars before shimmying under a gated entrance

Date: 2024-10-19 AO: chicken-run Q: midriff PAX: wingman, bunker, toolbag, midriff FNGs: None COUNT: 4 Mundorf Lake route – see title

[mumblechatter] F3 on a Mission:Helping Those Hurt by Hurricane Hlene

Date: 2024-10-19 AO: mumblechatter Q: Paper Jam PAX: poptart, Alf, bottlecap, bratwurst, Chopper, Paper Jam, Runstopper, stonecold, Mr. Magoo, geraldo, Paper Clip,Howie,Roomba,Falcon,Mayhem,Water Bug, Rockslide,Mute FNGs: None COUNT: 18 18 PAX and 1 M from 3 Regions converged in Spindale, NC to partner with The Green River Baptist Association, Habitat for Humanity, and Texas Baptist Men Chainsaw team to help with Hurricane Relief in the Rutherford County area.
The Thang: We all converged at Adaville Baptist Church (launch site), signed waivers, ate breakfast, grabbed coffee, found bathrooms, packed lunches, prayed, posed for a family folder, and we were off.
Chainsaw Crew: Stone Cold, Alf, Geraldo, Runstopper, Pop Tart, Mr. Magoo, Roomba, Falcon, Bottle Cap, Mayhem, Water Bug, Rockslide, Chopper, Bratwurst, and Howie split up into teams to work with chainsaws. They came, they saw, and they cut and cleared trees, helping different families in the Rutherford County area.
Warehouse Crew: Mute, Jenny (his wife), YHC and Paper Clip went to the warehouse and after doing battle with an “enthusiastic” volunteer, the team rallied to complete enough boxes to feed almost 200 families.
After leaving the warehouse, YHC with Paper Clip as his chauffeur met up with some of the Chainsaw Crew for the grand finale. Alf could start his own tree cutting company, Runstopper, Mayhem, Rockslide, and Chopper showed off their chainsaw skills. Paper Clip has a lot of video footage to edit and Pop Tart wanted to stay behind to try and pry a tree loose.
Mumblechatter: Rockslide had a little tire issue on the way up but otherwise the journey to Spindale was uneventful. The folks who are coordinating the effort have it down to a science. What we learned in the process is that once out at our assignments, we are given the opportunity to flex our leadership muscles that we built in F3. One lesson learned, BYOC (bring your own chainsaw) or other fun tools to use. It was great to see some old friends from Area 51 and to join my Waxhaw brothers on this mission trip.
COT: We ended the trip with the signing of a Bible and prayer from Mr. Evans, who needed a number of trees cut on his property. Fellas, post your pictures….

Stuck in the Sand for the Last Time

Date: 2024-10-19 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, MARTA, Mountain Momma, high_tide, flipper, Wabbit, madison FNGs: None COUNT: 9 A Who’s Who of modern gear legends came out to put the last tab of Bells & Bags in the rearview. Solid pump today that was anchored by some heavy partner bag work. Not gonna lie, YHC was finally getting the hang of counter-rotational reverse lunges so it’s sad to see that one retired for the foreseeable future. Separately, while the pax humored YHC by selecting the “mystery playlist”, the audible groans produced by realization of the dumb theme was probably YHC’s highlight of the day. As a bonus, the next Bells & Bags program will now likely have an exercise called ‘Bombs over Baghdad’. Finally, as High Tide remarked, it’s odd to start a workout with fewer people than when you end (usually code brown is the reason for the opposite dynamic), but sure enough, we were lucky enough to have Madison join us for bags and carries. Overall, a challenging and cold morning that led to some good gains, enjoyable mumblechatter, and a random sandbag ruck towards the end. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Kettlebell Things (3 sets of each) – A: Double cleans (10x) – B: Alternating swings (20x) – C: Alternating snatches (5x e/s) 2) Sandbag Things – Partner Work – Hanging clean & press (10x) (3 sets) – Counter-rotational reverse lunge (7x e/s) (3 sets) – Up & up (5x) (5 sets) – Note: Pax partnered up and in the off-time did either 10x-15x merkins or 10x swings 3) Multiple Sandbag and KB Carries MARY: Enough time for a 45 sec. glutebridge ANNOUNCEMENTS: – Oddly quiet for this time of year…trail run next weekend? – Call your mom this weekend and smile more – Join us next week as Voodoo takes the lead, dusts off Frank the Tank, and brings the heavy bells for a variety of gain-inducing pain COT: Cheese Curd took out the joint groups in the COT

Jet-leg 30 days after an overseas trip!!??

Date: 2024-10-19 AO: davinci Q: Franky PAX: Olaf, C3P0, Odd Job, Palmolive FNGs: None COUNT: 5
WARMUP: easy run and 15ish SSHs and some stretching. THE THANG: running around target and doing exercises at street lights. 55 pushups, 200+ LBCs/American Hammers, ~100 Romain deadlifts. A few other as we run back to launch. 100 yard dash at the end. 3.2 miles total. MARY: nope. She took a day off. ANNOUNCEMENTS: no time for that. COT:

The Rock Cheesecurd Q

Date: 2024-10-19 AO: the-rock Q: Cheese Curd PAX: ductwork, mallcop, Mildew, Swamp Thing FNGs: None COUNT: 5 Ran 3.3 miles, did too much Rock work, burpees, jump squats, and Merkins.

Go every way but down

Date: 2024-10-18 AO: the-devils-turn Q: flipper PAX: frasier, citgo, Dosey Doe, Mistake, flipper, fletch, voodoo, Cheese Curd, turkey_leg, Polly FNGs: None COUNT: 10 PAX started at 0445, 0500 and at 0515 and ran track, raintree, and other places as well. Paces ranged from speedy, to mosey, with various interval distances. It was a chose your own adventure kinda day, but the runners ran. Cheese Curd ran solo but somehow found the ability to absolutely slay the hills of Raintree. Good stuff gents

Walk the Line

Date: 2024-10-18 AO: nemo-resideo Q: The Worm PAX: F3 Elsa FNGs: None COUNT: 2
WARMUP: later up and then place weights on you person. THE THANG: mosey around The Amp for 3+ miles. MARY: watched others while we stretched. ANNOUNCEMENTS: F3 efforts to help in the mountains was discussed. COT:

8 x 100 Sprints

Date: 2024-10-18 AO: mountain-goat Q: Spammer PAX: slim_fast, Spammer, fleetwood, gullah, sledge, kilowatt, mallcop, wildturkey FNGs: None COUNT: 8 Four walkers did their own thing and ended up on the track with us. For everyone else: WARMUP: Ran from SCMS to Rosecliff. Hung a right on Rosecliff to first speed hump. Turned around and headed back to the track at SCMS for some dynamic stretching. WARMUP-2: 2 track laps at easy pace to make sure everyone is warmed up and loose. THE THANG: 8 x 100 sprints with 4 minute recovery interval between sprints to get the heart rate back down. MARY: Ran 2 more track laps at easy pace to round out our time. COT: Spammer

Disney Trivia

Date: 2024-10-17 AO: sparta Q: baracus PAX: Full House, Keystone, baracus, stonecold, Gypsy FNGs: None COUNT: 5
WARMUP: jog to the fire station for stretching THE THANG: suicides on country place hill, followed by a run on the greenway. Baracus and stonecold giving Disney trivia questions along the way. Gypsy having some flashbacks of songs stuck in his head. MARY: ANNOUNCEMENTS: COT:

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