Multiples of 47

Multiples of 47

Date: 2024-09-23 AO: firestarter Q: wildturkey PAX: das_boot, kirby, Roulette, Franky, Point Break, lex_luthor, Taco_Stand FNGs: None COUNT: 8
WARMUP: Run to 131 Main 48 Jumping Jacks 24 Imperial Walkers 24 Mountain Climbers Stretching 24 Plank Jacks
THE THANG: Stripmail/stairway circuit 48 Flutter – run 24 burpees / 24 rollback burpees – run 16 jump squats, 16 squats, 16 bimb squats – run 12 regular, wide, diamond and hand release pushups MARY: 8 reps of leg lifts, dolly, rosalita, freddy mercury, heels to heaven
ANNOUNCEMENTS: Blood Drive Dahlia Grove Terror Trails SOB date night
COT: Check on your bros

Hotel tour with food options

Date: 2024-09-22 AO: _sob Q: kirby PAX: Cheese Curd, Roulette, big tuna FNGs: None COUNT: 4 Inspired by Roulette and Cheese Curds toughness YHC pushed past not feeling well to come out and Q. WARMUP: Sure we did that. Did some Merkins and arm circles and some stretches. THE THANG: Modified stupidity to go down to Brixham and then go up to bagpipe hill. Did some work went to a fountain in front of a building on left side. 🤷‍♂️. We did challenge Merkins. One partner counted the others reps. Until failure. Reminded everyone the goal is at least 40 because if you can do that then you have a lowered chance of a heart attack. Mosey to Tunnel of love and run it in the dark. Spooky đź‘». Did some Big boys after that because we earned it. Big Tuna Q jacked with permission and helped YHC stretch. YHC had his hamstring lock up. We moseyed to places that Cheese Curd and Tuna hadn’t seen and played at a park. If you want to know more about what we did stop on out next Saturday and đź‘€. I was very glad I got to work out with such fine men this morning. MARY: yep lots ANNOUNCEMENTS: BLOOD drive! Terror trails and Dalia Grove challenge. COT: YHC took us out

Chicken is Better than Bagels (the beef continues)

Date: 2024-09-21 AO: davinci Q: war_eagle PAX: teddyf3, soft_pretzel, Bottle Rocket (from Houston) FNGs: None COUNT: 4
WARMUP: Standard warmup by 131 Main. THE THANG: – Mosey down Blakeney Heath and through first neighborhood on right. 10 merkins at each driveway for 60 merkins to get the blood pumping. – On to cut through that leads to the secret rock pile. Best rock pile in South Charlotte if you ask me. Took turns calling lifting exercises and shifting rocks at each one. – Mosey to the playground where we partnered up for a half murph amongst teams. Then dips on benches to even things out. – Back to Blakeney at the wall behind Ild Navy for a triple nickel of merkins and wall climbs. – Nakotomi Plaza for 3 sets of partner work. Partners up the stairs in opposite direction, meet at the top for 10 hand slap situps then back down for 15 monkey humpers aimed at the yoga studio (to give the ladies some eye candy before their yoga session). – Back to launch for 5 mins of Mary. MARY: She joined throughout. ANNOUNCEMENTS: – Kirby and Roulette joined us from Stonehenge and Franky joined from his bed. – Kirby is sending out info about a charity challenge for us Pax to join. Track your miles towards the SOB goal. – F3 date night at OMB 10/5. It will be Mecktoberfest as well so a lively night for sure. Teddy said whoever comes will get to watch him in the stein holding contest. COT: YHC took us out.

How early can you start?

Date: 2024-09-21 AO: chicken-run Q: Kielbasa , midriff PAX: bratwurst, HazMat, midriff, Polly, rock_thrill, Sherpa, toolbag, wingman, das_boot FNGs: None COUNT: 10 While HazMat started at 440, we also had start times closer to 645 by rock_thrill. In the end, everyone got their desired miles on a cool-ish but humid morning.
*disclaimer: don’t think I am tagging everyone, so please update as you see fit.
WARMUP: varying prerun starts ranging from 440-539 THE THANG: 10 wandering miles courtesy of Midriff routing MARY: ANNOUNCEMENTS: COT: midriff / toolbag

Don’t tell me how to swing my hammer!

Date: 2024-09-21 AO: the-rock Q: ductwork PAX: geraldo, hoover, Focker, Snuka, ChickenWing, ductwork, Tuna, Alf, Limey FNGs: None COUNT: 10
WARMUP: After confirming the Focker family truckster was not a fire hazard, a winding mosey across the Calvary campus THE THANG: COP under the north awning (IW, Hillbilly, LSS, Mtn Climber, Plank) Mosey to the to the fake grass for dips, mosey to the hot box for steps ups PAX thought a pattern was in store but alas… there were hidden coupons to be enjoyed in the farthest parking lot: Weights, ropes, sandbell, tractor tire, slam ball, kettle bells, and Frank the Tank Various suggested exercises, and one awful tank push across the lot as the timer. Slow mosey between sets and Alf with an excellent call to ruck the gear back to launch MARY: Various options while the PAX banged the tire with a sledge. Until hoover stepped up and broke the sledge. It looked like a tack hammer in his hands Great group about there today including Mr. Magoo (which YHC) could not find in this slackblast list. Strong work by all. ANNOUNCEMENTS: Bloood Drive and Kevlar Close Down Convergence – both 10/4 COT: YHC

Don’t tell me how to swing my hammer!

Date: 2024-09-21 AO: the-rock Q: ductwork PAX: hoover, ductwork, Snuka, Focker, Tuna, Alf, ChickenWing, geraldo, Limey FNGs: None COUNT: 10
WARMUP: After confirming the Focker family truckster was not a fire hazard, a winding mosey across the Calvary campus THE THANG: COP under the north awning (IW, Hillbilly, LSS, Mtn Climber, Plank) Mosey to the to the fake grass for dips, mosey to the hot box for steps ups PAX thought a pattern was in store but alas… there were hidden coupons to be enjoyed in the farthest parking lot: Weights, ropes, sandbell, tractor tire, slam ball, kettle bells, and Frank the Tank Various suggested exercises, and one awful tank push across the lot as the timer. Slow mosey between sets and Alf with an excellent call to ruck the gear back to launch MARY: Various options while the PAX banged the tire with a sledge. Until hoover stepped up and broke the sledge. It looked like a tack hammer in his hands Great group about there today including Mr. Magoo (which YHC) could not find in this slackblast list ANNOUNCEMENTS: Bloood Drive and Kevlar Close Down Convergence – both 10/4 COT: YHC

Laud the Squad of Eight Great Pax That Attracts Gains from Pain

Date: 2024-09-21 AO: olympus Q: Krzyzewski PAX: The Worm, MARTA, Cottonmouth, flipper, ickey_shuffle, Floyd, Cheese Curd FNGs: None COUNT: 8 A solid group of eight took to the pavement this morning in near idyllic weather conditions to lift heavy things and strike back at the siren call of complacence. Great to see Floyd and Cottonmouth make return trips to our humble gear workout. Also, always a pleasure to have Cheese Curd make his way up to Olympus (after earlier beatdowns this morning, no less). The usual suspects helped round out the core as we descended further into the madness of the Bells & Bags series. Notably, all the good (but unequipped) pax were visited by Santa Flipper this morning with extra bags so we were ready to throw around sand in a festive, but controlled manner. Solid mumblechatter helped fuel the pax through the punishing weinke as we put another one in the books. 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 Sets – Alternating hand swings (20x) (3 sets) – Clean & press (6x e/s) (3 sets) – Swing squats (10x) (5 sets) 2) Sandbags Sets – Partner EMOM (22 min.) – Hanging clean & press (8x) (6 min.) – Counter-rotational reverse lunge (5x e/s) (6 min.) – Up & up (5x) (10 min.) – Note: Pax partnered up and in the off-minute did either 10x merkins or 10x swings 3) Sandbag Carries – Fireman carry – Bearhug carry – Over-the-shoulder carry – Farmer/suitcase-ish carry MARY: Combination of SLDLs (8x e/s), static holds w/ sandbags, and a quick glutebridge to round out the pump ANNOUNCEMENTS: – Blood drive is coming up on 10/4. See Slack for MARTA’s announcement – Mental toughness Zoom call on 9/23 at 8pm; link: zoom.us/j/96217643077?pwd=rDX9ZUFhSoyt1u3Wo2FLCO4Wz7upQ9.1 COT: Ductwork took out the join groups in the COT

Murder horn + extra Triple Nickel.

Date: 2024-09-20 AO: the-brave Q: fire_hazard PAX: teddyf3, wingman, Hippie, Franky, midriff, frasier, Valleygirl FNGs: None COUNT: 8
WARMUP: Run to the murderhorn neighborhood entrance and do some SSH and windmills. THE THANG: Head to the rock pile near the end of the murderhorn. Pick a rock for over head press. Then YHC gave the pax the bad news that we were doing a triple nickel on “the horn” with burpees at the top and Over head presses at the bottom. Off we went. Frasier and Hippie killed it out front the whole time. The rest of us did what we could to keep up. Some of the Pax thought we would stop when the PAX out front finished…. This was fake news. We all went up and finished together. We did quite a few 6 count burpees on our way back to launch. This one was tough and everyone pushed hard. MARY: Flutter and big boy sit-ups for the last two minutes. ANNOUNCEMENTS: COT: YHC took us out. Be a leader in your community and in your house.

A stroll through the bowl

Date: 2024-09-20 AO: nemo-resideo Q: Starch PAX: patent_pending, Roulette, Rudy, The Worm FNGs: None COUNT: 5
WARMUP: N/A
THE THANG: We rucked 3.25 miles through the Bowl and the various trails around it. Great group, good weather, and a solid pace!
MARY: Never met her
ANNOUNCEMENTS: Get physicals, blood work, and a dermatology examination on the schedule Blood drive on 10/5 F3 Night at Ballantyne OMB on 10/5
COT: Fire Hazard took us out

A stroll through the bowl

Date: 2024-09-20 AO: nemo-resideo Q: Starch PAX: patent_pending, Roulette, Rudy, The Worm FNGs: None COUNT: 5
WARMUP: N/A
THE THANG: We rucked 3.25 miles through the Bowl and the various trails around it. Great group, good weather, and a solid pace!
MARY: Never met her
ANNOUNCEMENTS: Get physicals, blood work, and a dermatology examination on the schedule Blood drive on 10/5 F3 Night at Ballantyne OMB on 10/5
COT: Fire Hazard took us out

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte