Smooth Chicken Run
Date: 2024-09-28 AO: chicken-run Q: Kielbasa PAX: bunker, toolbag, bratwurst, wingman, fletch FNGs: None COUNT: 6
WARMUP: 1 for pre-run at 5:15 THE THANG: 10 dry road miles MARY: ANNOUNCEMENTS: COT:
WARMUP: 1 for pre-run at 5:15 THE THANG: 10 dry road miles MARY: ANNOUNCEMENTS: COT:
A stroll through the playground
Date: 2024-09-28 AO: davinci Q: Starch PAX: super trooper, Odd Job, C3P0 FNGs: None COUNT: 4
WARMUP: Run to 5th/3rd bank SSH Imperial walkers Hillbillies Merkins Runners stretch Calf stretch Choose your own stretch for 30s
THE THANG: Mosey to nail salon – grab a rock 11s – Thrusters Rifle carry to 2nd spot Curls Rifle carry back to start
Mosey to playground 4 Stations – 3 rounds Pull ups – 10 Merkins – 15 Dips – 20 Squats -25
Mosey to the Petsmart Partner work – 1 runs a lap while the other does an exercise, then switch: Wall sit Plank Flutters LBCs American Hammers
Then mosey to the cars for some Mary called by the pax
MARY: Box cutters Heels to heaven Hold heels to heaven starting position for 30s until the workout ended
-S/O to Odd Job who did his first handstand today following his injury earlier this year -It was great to meet super trooper and hear about his recent trip to Alaska -Glad to have C3P0 back and posting after 3 weeks surfing in Korea
ANNOUNCEMENTS: October 4th – Blood drive October 5th – SOB night at OMB Ballantyne October 30th – Waxhaw convergence
COT: I took us out
WARMUP: Run to 5th/3rd bank SSH Imperial walkers Hillbillies Merkins Runners stretch Calf stretch Choose your own stretch for 30s
THE THANG: Mosey to nail salon – grab a rock 11s – Thrusters Rifle carry to 2nd spot Curls Rifle carry back to start
Mosey to playground 4 Stations – 3 rounds Pull ups – 10 Merkins – 15 Dips – 20 Squats -25
Mosey to the Petsmart Partner work – 1 runs a lap while the other does an exercise, then switch: Wall sit Plank Flutters LBCs American Hammers
Then mosey to the cars for some Mary called by the pax
MARY: Box cutters Heels to heaven Hold heels to heaven starting position for 30s until the workout ended
-S/O to Odd Job who did his first handstand today following his injury earlier this year -It was great to meet super trooper and hear about his recent trip to Alaska -Glad to have C3P0 back and posting after 3 weeks surfing in Korea
ANNOUNCEMENTS: October 4th – Blood drive October 5th – SOB night at OMB Ballantyne October 30th – Waxhaw convergence
COT: I took us out
OH, What a beautiful morning.
Date: 2024-09-28 AO: olympus Q: The Worm , Krzyzewski, voodoo, flipper PAX: Wabbit, Cheese Curd, MARTA FNGs: None COUNT: 4
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
DIY Day
Date: 2024-09-28 AO: _sob Q: wildturkey PAX: ToeJam, Cheese Curd, Hawkeye FNGs: None COUNT: 4 Pre-ruck and run
WARMUP: SSH Imperial walkers Hillbilly Stretches
THE THANG: The WOD with laps around bull ring in between sets Hawkeye and ToeJam skipped out early Cheese finished the whole thing WT subbed some crunches for sit-ups 3+ miles running
ANNOUNCEMENTS: Blood drive Terror Trails
COT: Keep Stonehenge alive
WARMUP: SSH Imperial walkers Hillbilly Stretches
THE THANG: The WOD with laps around bull ring in between sets Hawkeye and ToeJam skipped out early Cheese finished the whole thing WT subbed some crunches for sit-ups 3+ miles running
ANNOUNCEMENTS: Blood drive Terror Trails
COT: Keep Stonehenge alive
No one is named Helene
Date: 2024-09-27 AO: kevlar Q: Orange Whip PAX: poptart, grave_dancer, Mile High, Spikeball, Orange Whip, Spikeball FNGs: 1 Spikeball COUNT: 5
Never have I received so many pre-workout texts than I did last night with guys actually excited to post in a hurricane.
Marta and Lex did not get approval to attend but the rest of us risked sleeping in the doghouse to do what men do best, stupid things.
The grounds were without power so it was eerily dark and we headed into the rain with my promise to Mile High that we would NOT go underneath any structure for cover – so we did not.
The Thang 1. Neighborhood across 51 – 3x with increasing merkins and :monkey: 2. Starfish in 2” of water – 5 burpees in middle with – merkins, Turkish getups, Romanian deadlifts and heels to heaven 3. Circle 2 laps around large field with increasing burpees at each corner 4. Fish bowl – on the wall – 30 hand raises, 30 wall sit marches, 30 wall tar jai, 30 donkey kicks 5. Ran back increasing hand release and jump squats at each light 6. LBCs to end it
Pop Tart ridiculed me for giving a disclaimer….during a hurricane….i mean if not today then when. Mermaid would be rolling in his grave
Spikeball made it back out for his second week in a row. Rumor is he went to KBs on Tuesday as well :clap:
Gravedancer brings that IDGAF attitude down to A51 and it’s been great
Ever since I met Mile High on the airplane and told him about F3 7 years ago he has never let me relax. He got pissed when I told him I was doing a strength day in the pavilion. He was right after all.
Good to get uncomfortable out there…that’s the only place you can grow.
Lots of good chatter, smack talk and other nonsense today.
Do. Hard. Things.
Never have I received so many pre-workout texts than I did last night with guys actually excited to post in a hurricane.
Marta and Lex did not get approval to attend but the rest of us risked sleeping in the doghouse to do what men do best, stupid things.
The grounds were without power so it was eerily dark and we headed into the rain with my promise to Mile High that we would NOT go underneath any structure for cover – so we did not.
The Thang 1. Neighborhood across 51 – 3x with increasing merkins and :monkey: 2. Starfish in 2” of water – 5 burpees in middle with – merkins, Turkish getups, Romanian deadlifts and heels to heaven 3. Circle 2 laps around large field with increasing burpees at each corner 4. Fish bowl – on the wall – 30 hand raises, 30 wall sit marches, 30 wall tar jai, 30 donkey kicks 5. Ran back increasing hand release and jump squats at each light 6. LBCs to end it
Pop Tart ridiculed me for giving a disclaimer….during a hurricane….i mean if not today then when. Mermaid would be rolling in his grave
Spikeball made it back out for his second week in a row. Rumor is he went to KBs on Tuesday as well :clap:
Gravedancer brings that IDGAF attitude down to A51 and it’s been great
Ever since I met Mile High on the airplane and told him about F3 7 years ago he has never let me relax. He got pissed when I told him I was doing a strength day in the pavilion. He was right after all.
Good to get uncomfortable out there…that’s the only place you can grow.
Lots of good chatter, smack talk and other nonsense today.
Do. Hard. Things.
Hurricane Heroes
Date: 2024-09-27 AO: the-brave Q: teddyf3 PAX: soft_pretzel, wingman, kirby, frasier, fire_hazard, Hippie FNGs: None COUNT: 7
WARMUP: The wind and rain strengthened just as we were about to launch so the PAX made the right decision to drive over to the Wells Fargo garage. Quick warmup with 15 SSH and 10 PP’s. THE THANG: simple plan. 20 merkins, 20 LBC’s, 20 squats and then run up the parking deck to the 7th floor. Rinse and repeat X4. MARY: 2 separate sessions of 3 exercises each to take in the cooler wind at the 7th floor. ANNOUNCEMENTS: F3 Night Out, Saturday, October 5th at 5 PM – Ballantyne OMB. Kirby and Dahlia Grove support – See slack. COT: I took us out – Keep all of us impacted by this hurricane in your thoughts and prayers.
WARMUP: The wind and rain strengthened just as we were about to launch so the PAX made the right decision to drive over to the Wells Fargo garage. Quick warmup with 15 SSH and 10 PP’s. THE THANG: simple plan. 20 merkins, 20 LBC’s, 20 squats and then run up the parking deck to the 7th floor. Rinse and repeat X4. MARY: 2 separate sessions of 3 exercises each to take in the cooler wind at the 7th floor. ANNOUNCEMENTS: F3 Night Out, Saturday, October 5th at 5 PM – Ballantyne OMB. Kirby and Dahlia Grove support – See slack. COT: I took us out – Keep all of us impacted by this hurricane in your thoughts and prayers.
Betwixt the raindrops
Date: 2024-09-26 AO: the-devils-turn Q: flipper PAX: voodoo, grasshopper, turkey_leg, Gump, Cheese Curd, fleetwood, frasier, Mistake, Gold Digger, flipper FNGs: None COUNT: 10 Turkeyleg PreRan, and returned for the main event, the rest of us launched in the rain for a variety options, including 3 for progression along 51 and 4 for the called route of SwansRun. Frasier and co did fast things, but launched before us and were gone when we got back… so honorable mention only.
COT: Fleetwood w/ the takeout (I think, that was hours ago…)
COT: Fleetwood w/ the takeout (I think, that was hours ago…)
Helene Pre-game
Date: 2024-09-26 AO: peak-51 Q: Spammer PAX: Spammer, lois, gullah FNGs: None COUNT: 3 WARMUP: Walked over to sheltered patio by Flying Biscuit THE THANG: Found a dry spot and then setup for several rotations of 3 exercises. The first station was always the counter so they did a set # of reps, while each of the other two stations did as many reps of their exercise OYO until the counter finished. Change of exercises after going through each station. MARY: Finished with Monkey Humpers towards sparta PAX as they returned from their soggy jog. ANNOUNCEMENTS: Blood Drive COT: lois
It never rains on hydra
Date: 2024-09-26 AO: hydra Q: MARTA PAX: jet_fuel, Foghorn, Mikeoelz, limey and goulash FNGs: None COUNT: 6 Ghost written for Limey the slackless WARMUP: Mtn climbers, IW, ssh and Sharon towers THE THANG: Chest day. 2 miles of running lots of rock work. MARY: Yes ANNOUNCEMENTS: www.redcrossblood.org/give.html/drive-results?zipSponsor=F3 Oct 4th at the rush COT: Limey takes us out
Exponentially Better
Date: 2024-09-25 AO: wamrap Q: double_e PAX: O’Tannenbaum, Alf, mcgee, poptart FNGs: None COUNT: 5 5 PAX did AP Calculus and Exponentially conquered the workout! Run up stairwell #1, exercises at each level 1x Burpee, 2 x Merkins, 3 RDL each leg, 4 x Dragon Lower Back Skin Tramp Stamp Removal Leg Lift things Run across deck and down stairwell #2 Run up stairwell #2, exercises at each level 5 x LBC, 6 x Fred Merc, 7 x Flutter, 8 x Dolly Run across and Back down Stairwell #1 Rinse and repeat Doubling the number of reps each time
Mental and Physical exhaustion was achieved! The Roach patrol was in full force and we learned Sparkles smell like truck stop bathroom cologne!!
Great work fellas!
Mental and Physical exhaustion was achieved! The Roach patrol was in full force and we learned Sparkles smell like truck stop bathroom cologne!!
Great work fellas!