IPC week 3
Date: 2024-09-25 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3
WARMUP: bring cinderblock to the field. Ruck one lap around the track.
THE THANG: see workout attached
MARY: only what the WOD called for
ANNOUNCEMENTS: blood drive, GoRuck event and an Oct running race
COT: life is full of challenges. Some of these seem like mountains, but most are speed bumps.
WARMUP: bring cinderblock to the field. Ruck one lap around the track.
THE THANG: see workout attached
MARY: only what the WOD called for
ANNOUNCEMENTS: blood drive, GoRuck event and an Oct running race
COT: life is full of challenges. Some of these seem like mountains, but most are speed bumps.
Free Candy and a New Rockpile
Date: 2024-09-25 AO: _sob Q: ToeJam PAX: kirby, patent_pending, wingman, Hawkeye, super trooper, madison, teddyf3 FNGs: None COUNT: 8
WARMUP: Run around and movie lot SSH, IW, ARM CIRCLES, MERKINS, RUNNERS STRETCH AND MT CLIMBERS THE THANG: Bear crawl up hill behind movie theater 10 crawls up then 10 left crawls then up. Mosey down 10 up downs one then bear crawl again this time 10 to the right lap 10 skaters lap around movie theater then Then repeat 10 merkins then 10 flutter. Mosey to free candy and new rockpile behind firebirds Partner run as timer with rock 100 merkins 200 Plank jacks 300 LBCs
Back to launch for out and backs in lot 20Air Squats 20Flutter 20 criss cross squats 20 box cutters Launch for Mary or sprints pending time MARY: 5 min of Mary to finish ANNOUNCEMENTS: 3,000 mile challenge starts Oct 6 week. F3 hydrate night at OMB on Oct 5 5pm COT: YHQ took us out
WARMUP: Run around and movie lot SSH, IW, ARM CIRCLES, MERKINS, RUNNERS STRETCH AND MT CLIMBERS THE THANG: Bear crawl up hill behind movie theater 10 crawls up then 10 left crawls then up. Mosey down 10 up downs one then bear crawl again this time 10 to the right lap 10 skaters lap around movie theater then Then repeat 10 merkins then 10 flutter. Mosey to free candy and new rockpile behind firebirds Partner run as timer with rock 100 merkins 200 Plank jacks 300 LBCs
Back to launch for out and backs in lot 20Air Squats 20Flutter 20 criss cross squats 20 box cutters Launch for Mary or sprints pending time MARY: 5 min of Mary to finish ANNOUNCEMENTS: 3,000 mile challenge starts Oct 6 week. F3 hydrate night at OMB on Oct 5 5pm COT: YHQ took us out
Country Roads Take Me Home
Date: 2024-09-25 AO: meathead Q: MARTA PAX: voodoo, Unplugged, flipper, Soul Glo, Uncle Leo FNGs: None COUNT: 6 MUMBLECHATTER Not much today. Soul Glo has over 7 cincy reds hats.. seems excessive and too embarrassed to wear them. Unplugged reminisced of his days as a traveling gravel jockey. Play list was Eve 6 heavy with grunt and alt rock from 90s.
KB Movements OH Reverse Lunge3 X 5 each side Pistol Squat 3 X 5 each side SL DL3 X 10 each leg
SB Movements AMRAPPAX in pairs, progress through rotation as many rounds as possible in 10 minutes Side lunge to knee raise3 X 6 each leg Plank Lateral Drag15 Reps (each direction)
Complex Clean and Park 10 minutes EMOM
MARY GLUTE BRIDGE
ANNOUNCEMENTS Blood drive.. ask MARTA Ski trip? Savage race
CoT Unplugged sister battling cancer Flippers wife and tough life decisions Yhc takes us out
KB Movements OH Reverse Lunge3 X 5 each side Pistol Squat 3 X 5 each side SL DL3 X 10 each leg
SB Movements AMRAPPAX in pairs, progress through rotation as many rounds as possible in 10 minutes Side lunge to knee raise3 X 6 each leg Plank Lateral Drag15 Reps (each direction)
Complex Clean and Park 10 minutes EMOM
MARY GLUTE BRIDGE
ANNOUNCEMENTS Blood drive.. ask MARTA Ski trip? Savage race
CoT Unplugged sister battling cancer Flippers wife and tough life decisions Yhc takes us out
Swift ladder 4
Date: 2024-09-24 AO: run Q: citgo PAX: bratwurst, Gump, soft_pretzel, tagalong, wildturkey, midriff, rock_thrill, @brisket FNGs: None COUNT: 9
WARMUP: warm up mile + dynamic stretching THE THANG: Ladder #4 – 2x 6, 2x 4, 2x 2 mins with 2 min recovery. Great effort today in muggy fall temps – great to see everyone sweat and push themselves into the uncomfortable. Thanks for coming out to this months Ladder theme workouts – hopefully this will was a helpful training block! MARY: ANNOUNCEMENTS: If you see a spare car key out on today’s course, let bratwurst know! COT:
WARMUP: warm up mile + dynamic stretching THE THANG: Ladder #4 – 2x 6, 2x 4, 2x 2 mins with 2 min recovery. Great effort today in muggy fall temps – great to see everyone sweat and push themselves into the uncomfortable. Thanks for coming out to this months Ladder theme workouts – hopefully this will was a helpful training block! MARY: ANNOUNCEMENTS: If you see a spare car key out on today’s course, let bratwurst know! COT:
8 Years of F3
Date: 2024-09-24 AO: fast-twitch Q: Benny PAX: kirby, voodoo, ductwork, Benny, Joker, geraldo, Astro (Kyle Kirchhoff), Alf, retread, flipper FNGs: None COUNT: 10
WARMUP: After a strong disclaimer grumbles were given when YHC called for Raintree Hills this morning. 6 pax ventured off to the hills of Raintree. THE THANG: Simple but bad, run some of Raintree worst hills in an amrap style workout. Windbluff, Smokerise, & Raintree Ln up to the country club parking lot, do 8 merkins at the intersection of Raintree and Windbluff after finishing each hill. Rinse and repeat till 6:05ish MARY: None ANNOUNCEMENTS: 10/4: Convergence at Kevlar as the AO will be shutting down after this day, followed by a blood drive later on that day. COT: Kirby with the strong takeout, we were joined by Astro, Frasier, Voodoo, Turkey Leg & Flipper at Cot. Not present for cot was Joker who probably had some early city of Charlotte meeting.
Simple but terrible idea that was throughly enjoyed by all the pax. It’s hard to believe that it’s been 8 years since I first was eh’d to F3. Through career changes, recovering from my accident almost 7 years ago, battling through numerous injuries and my parents getting divorced during the pandemic. F3 has been a true constant since I moved to Charlotte during the summer of 2016, mornings like this really emphasized the iron sharpens iron morning with a simple but tough workout through muggy conditions.
WARMUP: After a strong disclaimer grumbles were given when YHC called for Raintree Hills this morning. 6 pax ventured off to the hills of Raintree. THE THANG: Simple but bad, run some of Raintree worst hills in an amrap style workout. Windbluff, Smokerise, & Raintree Ln up to the country club parking lot, do 8 merkins at the intersection of Raintree and Windbluff after finishing each hill. Rinse and repeat till 6:05ish MARY: None ANNOUNCEMENTS: 10/4: Convergence at Kevlar as the AO will be shutting down after this day, followed by a blood drive later on that day. COT: Kirby with the strong takeout, we were joined by Astro, Frasier, Voodoo, Turkey Leg & Flipper at Cot. Not present for cot was Joker who probably had some early city of Charlotte meeting.
Simple but terrible idea that was throughly enjoyed by all the pax. It’s hard to believe that it’s been 8 years since I first was eh’d to F3. Through career changes, recovering from my accident almost 7 years ago, battling through numerous injuries and my parents getting divorced during the pandemic. F3 has been a true constant since I moved to Charlotte during the summer of 2016, mornings like this really emphasized the iron sharpens iron morning with a simple but tough workout through muggy conditions.
That was crappy
Date: 2024-09-24 AO: bagpipe Q: war_eagle PAX: Cooter2, Starch, wingman FNGs: None COUNT: 4
WARMUP: Mosey to a medical center parking lot with high knees, butt kickers and shuffle on the way there. Standard warmup. THE THANG: – Mosey to Cullman Park pond. 15 monkey humpers at bottom, up the hill, 15 air squats at the top. Back down and lap around the pond. Had to adjust our path bc there was a gaggle of geese on the track. 3 rounds of this dodging goose poop the whole time. – Mosey to the nature trail. Partner up. P1 runs to one set of pull up bars while P2 runs to the other set. 10 pull ups then meet in the middle for 10 hand slap merkins. 4 rounds of this. – On to picnic benches around Loch Ness for 2 sets of 30 dips. – Head back to launch stopping at Wells Fargo for Mary. Enough time for 1 minute of plank at launch. MARY: She made an appearance. ANNOUNCEMENTS: – Dahlia Grove – SOB date night 10/5 at OMB – Timekeeper on Tues at Panera after Bagpipe/Swift. Currently discussing 12 questions for Christianity. COT: YHC took us out.
WARMUP: Mosey to a medical center parking lot with high knees, butt kickers and shuffle on the way there. Standard warmup. THE THANG: – Mosey to Cullman Park pond. 15 monkey humpers at bottom, up the hill, 15 air squats at the top. Back down and lap around the pond. Had to adjust our path bc there was a gaggle of geese on the track. 3 rounds of this dodging goose poop the whole time. – Mosey to the nature trail. Partner up. P1 runs to one set of pull up bars while P2 runs to the other set. 10 pull ups then meet in the middle for 10 hand slap merkins. 4 rounds of this. – On to picnic benches around Loch Ness for 2 sets of 30 dips. – Head back to launch stopping at Wells Fargo for Mary. Enough time for 1 minute of plank at launch. MARY: She made an appearance. ANNOUNCEMENTS: – Dahlia Grove – SOB date night 10/5 at OMB – Timekeeper on Tues at Panera after Bagpipe/Swift. Currently discussing 12 questions for Christianity. COT: YHC took us out.
Swelling Numbers at 0529
Date: 2024-09-23 AO: swole Q: Uncle Leo PAX: Emoji, high_tide, voodoo FNGs: None COUNT: 4
WARMUP: SSH, 2HS, IW, Cleans, Sharon Towers, Presses, Prying Squat
THE THANG: Adaption from Week 7 Day 1 of Bells and Bags written by Flipper KB: 3×8 Dbl push press 3×10 sumo jump squats 3×6 modified bruce complex
SB & KB: 10 mi. Emom alt A) 5 ground to OH with B) 2x swing, high pull, snatch
10 min EMOM alt A) 5x front to back back to front with same B) as above
Waiter and Rack carries.
MARY: 15 sec plank
ANNOUNCEMENTS: COT:
YHC was the only pax at 0526 when Voodoo arrived. Emoji and High Tide rolled in at 0529.5 bringing our merry bad to 4
Early talk of college football and visits died during the EMOM the spreadsheet is for real. YHC was so gassed at the end I couldn’t remember if High Tide or Unplugged had posted.
Some discussion of sit down stand up tests and farmers carries to predict how long you’ll live. Between that and college kid conversations it’s clear the War Baby today was 49. Little different than back in the day when we had 49 pax at workouts (Death Valley) and 45 was old.
WARMUP: SSH, 2HS, IW, Cleans, Sharon Towers, Presses, Prying Squat
THE THANG: Adaption from Week 7 Day 1 of Bells and Bags written by Flipper KB: 3×8 Dbl push press 3×10 sumo jump squats 3×6 modified bruce complex
SB & KB: 10 mi. Emom alt A) 5 ground to OH with B) 2x swing, high pull, snatch
10 min EMOM alt A) 5x front to back back to front with same B) as above
Waiter and Rack carries.
MARY: 15 sec plank
ANNOUNCEMENTS: COT:
YHC was the only pax at 0526 when Voodoo arrived. Emoji and High Tide rolled in at 0529.5 bringing our merry bad to 4
Early talk of college football and visits died during the EMOM the spreadsheet is for real. YHC was so gassed at the end I couldn’t remember if High Tide or Unplugged had posted.
Some discussion of sit down stand up tests and farmers carries to predict how long you’ll live. Between that and college kid conversations it’s clear the War Baby today was 49. Little different than back in the day when we had 49 pax at workouts (Death Valley) and 45 was old.
Elon park
Date: 2024-09-23 AO: run Q: frasier PAX: bunker, fleetwood, midriff, gumbo, wingman FNGs: None COUNT: 6
WARMUP: THE THANG: Mosey up to Elon park and back. MARY: ANNOUNCEMENTS: Mental toughness talk tonight. COT:
WARMUP: THE THANG: Mosey up to Elon park and back. MARY: ANNOUNCEMENTS: Mental toughness talk tonight. COT: