Burpee Delight

Burpee Delight

Date: 2024-08-14 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, rachel FNGs: None COUNT: 4 We did burpees. And a few other things. Welcome FNG Klinger.

ARMAGEDDON

Date: 2024-08-14 AO: sacs Q: Roulette PAX: Cheese Curd, wildturkey, Starch FNGs: None COUNT: 4
WARMUP: 1 mile ruck around the track
THE THANG: ARMAGEDDON
6 Rounds:
15 Slick Merkins
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash out: 1/2 mile ruck on the track
MARY: In between each round Mary paid a visit
ANNOUNCEMENTS: Waxhaw F3 events
COT: Be excellent to each other, carry your strength into your community, encourage those around you

Stroke the goose neck (hills)

Date: 2024-08-13 AO: swift Q: fleetwood , frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fletch, fire_hazard, tagalong PAX: frasier, midriff, Wolverine, retread, soft_pretzel, Hippie, fire_hazard, tagalong, fletch, Brisket, Moth FNGs: None COUNT: 12
WARMUP: 1.25 warm up around and over 521 to Upper Avenue Dynamic stretching THE THANG: Start with the 3-5k pace up two gooseneck hills to Community House Rd and return and recover at medium to slow pace… repeat. Most made three to four intervals. Mosey back to COT on time all Pax accounted for. MARY: ANNOUNCEMENTS: Cane Creek (kid rock) event COT:

Fake it till ya make it

Date: 2024-08-13 AO: bagpipe Q: Roulette PAX: kirby, wildturkey, Starch, madison, markettimer, fallout, Jitterbug, SnakeEyes FNGs: None COUNT: 9 WARMUP: Mosey to the parking lot by the Courtyard SSH, IW, Calf/Hammy/Glute stretches, Scorpion Merkins THE THANG: Lap around the pond 30x Step-ups 20x Dips 10x Decline Merkins We did Two sets of the above then mosey over to the Y 21x Pistol Crunches… YHC called flapjack in a halfway but no one heard it… more on this later… 10x Merkins Mosey to the picnic area to complete the third round of 30x Step-ups 20x Dips 10x Decline Merkins Someone had strategically placed some Gloom Legos (Trademark) for the next bit of this haphazard 45 min fun fest… So we split the group in two, with one group taking a lap around the picnic area in between the following sets: 30x Shoulder press 20x Curls 20x Floor Presses 20x Gloom Lego sit-ups 20x Goblet squats 20x Calf raises By this point we had some antsy looks in the PAX wonder when this was ever going to end… After all we only have 5 mins left to get home, so we mosey up to the main road and we can see the swift PAX in the distance… All out sprint to the end so we can squeeze in the Mary we desperately needed… remember those pistol crunches that only got one side, time to rectify… finished it off with some elbow to knee Freddie mercs for good measure… MARY: She was omnipresent ANNOUNCEMENTS: Waxhaw event put on by KidRock, check the Wax Slack for deets… COT: Prayers for Jitterbug friend’s family who are suffering through a tragedy, Prayers for madison daughter who is embarking on the next stage of her education

“They call Alabama the Crimson Tide. Call me Deacon Blues.”

Date: 2024-08-13 AO: falcon-crest Q: Hops PAX: Snuka, puddin_pop, deep_dish, marge, jet_fuel, Mikeoelz, Huddle House, Bootlegger, Emoji, Olaf, spackles, Erin Brokavich, Clover, Grits, geraldo, grave_dancer, good_hands, Razorback, Limey FNGs: None COUNT: 20 Site Q Grits was LIFO, birthday man Olaf was a man of his word and posted on his 55th, Razorback brought his better half – Schwarber who refused/modified every exercise called except the plankwork.
Snuka continues to defy his age even in retirement while cameraman Emoji, fresh off his “We Are Family” reunion tour, was chasing him. Brandi, Bootlegger and Huddle ran in…know idea how much mileage we did, but couldn’t have added much to their odomoters. Puddin’ started pre-launch with the “Fast Times at Ridgemont High” references. Dish was following the rules, unlike his day job. Fuel’s Auburn-hating joke was short-circuited by the newly “respected” leprechaun named Clover. Spackler went to his truck 4 or 5 minutes earlier to retrieve his Celcius or White Claw. Gravedancer was a pleasant surprise at the Nest today, apparently an official welcome to Area51 is in order. Brokovich, YHC’s partner on the first segment, was thankfully keeping us from falling too far behind. Geraldo was lamenting the Mets recent form….don’t worry, you’ve always got your Jets :wink:. Limey thankfully was less flatulent today, was particularly grateful when he lined up next to me in the Chair. Good Hands, rightly so, was dogging on Bananas and the no-show from promised returnee PBQB.
We did some exercises including rock work, Chair O’ the People, etc., etc. Hope we got less than 2.25 miles…think we did? I think we can all celebrate the fact this was the last Tuesday until early February that won’t have college football at the end of the week.
Go Deacs! War Eagle! Oskee-Wow-Wow!
Alas….one of you whose college team actually wins big games and championships can buy me a beer and tell me what it’s like.
Keep posting and bring a sadclown friend or neighbor with you. There’s still lots of men wasting away who need this thing we call F3.
The following ancient Jewish adage is posted at another Area51 AO: “A friend loves at all times, and a brother is born for a time of adversity.”

Lets do some burpees

Date: 2024-08-10 AO: davinci Q: fire_hazard PAX: Kelly, kirby, Palmolive, wildturkey, Roulette, C3P0 FNGs: None COUNT: 1 We took off into the gloom at 6:30 sharp and headed toward the personal training place in Blakney. WARMUP: SSH, Windmill, Merkin THE THANG: Head to the stairs by the yoga studio. A set of 7’s Burpees at the top of the stairs and Sit ups at the bottom. Once we finished this I decided to complete 7 of each top and bottom. Wild turkey mentioned we should do the whole count down to 1 together. So we did.
Then we lined up and took turns running up the stairs and around while the rest of the crew cycled through 5 merkins, 10 squats, 20 LBC. Everyone got a turn.
We then paused for some peoples chair at the cut through with arm presses. Off the wall and do it again. Head over to the fountains. 16 Dips and 16 step ups (each leg counts as 1). Run around Jenni’s ice cream. And go back for three laps.
Head home with burpees while we wait on the light. MARY: Mixed in. ANNOUNCEMENTS: go to chick-fil-a COT: Kirby took us out.

Bags return to Swole

Date: 2024-08-12 AO: swole Q: voodoo PAX: Emoji, high_tide, The Worm, voodoo FNGs: None COUNT: 4 Today, 4 pax circled up at McAlpine Elementary for their weekly dose of Swole. The weinke consisted of week 1/workout 1 of the Bell & Bag program.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.

Olympic Hills

Date: 2024-08-12 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, hairball, gumbo FNGs: None COUNT: 5 Run down the murderhorn and run back up it.

Shaking it up

Date: 2024-08-12 AO: chubby-hubby Q: Cheese Curd PAX: stonecold, Mr Brady, grasshopper, Spammer, turkey_leg, geraldo, Mr Freeze FNGs: 1 Mr Freeze COUNT: 8 There was a 5:15 crew and a 5:30 crew. The early birds hit the McHorsey hills and did repeats, the 5:30 crew, left the comfort of the greenway and went up towards Sardis
WARMUP: no warmups needed
THE THANG: 5:15 crew, Turkey Leg, Grass Hopper, Spammer, FNG – Dave (Mr Freeze), YHC and Oona ran up the hill and back down, to yucca and back, to the top of yucca and back…you know the drill. Most of us had 1,000 ft of very on the day
The 5:30 crew (I am told), hit the sidewalks for an out and back. That is not a flat greenway run, so way to get after it!
MARY: not today ANNOUNCEMENTS: Sensei lost his wife last week, please continue to keep them in your prayers and they find the new normal without his wife, 2.0’s mother, and ultimate family rock!
COT: good to get out this am. Hillier than normal.
grasshopper not only celebrated his birthday today on Horsey, his 5 F3 anniversary and had is :cherries: :collision: running repeats. As he said, “hill repeats as advertised”.
Good to finally give Dave – FNG Mr Freeze, a F3 name. He has been sniffing around doing Java run and even got on slim_fast BRR team. First official workout and got himself a cool name. Dude had a heart attach and they put him in a deep freeze! Crazy stuff
turkey_leg is fast and lead the pack again
Spammer was grinding all morning
Oona dog and I ran well behind TL and GH. YHC attempted to break a branch with his foot yesterday, probably bruising my heel. Good news after 4 miles, it finally went numb and I almost ran pain free after that.
For the 5:30 boys, I assumed they had glorious conversation. Maybe they’ll chime in.
Alright, gotta work!

The Weinke That Shall Not Be Named…

Date: 2024-08-10 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, flipper, mighty_mite, ickey_shuffle FNGs: None COUNT: 6 A half dozen pax took to the pavement and chose to get better this morning. Unfortunately, one of those pax woke up and chose violence (via weinke). Although we pumped under the watchful eye of two local cops, YHC slowly beat down the pax with a non-spreadsheet workout. Flipper and Voodoo made the questionable decision to make the beatdown incrementally harder with a several mile pre-run. The Worm and Mighty Mite kept the mumblechatter going and Ickey added some musical hot takes as we all sweated through this one. While not quite a bootcamp, today’s workout kept the heart rates up and probably counted as cardio under most clinical definitions. Nevertheless, per popular request, we’ll plan to give this weinke the William Wallace treatment (i.e., hanged, drawn, and quartered) and put it in the archives to never be repeated again. 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) EMOM #1 (10 min.) – Minute A: Side Straddle Hop (50 sec.; decrease by 5 sec. each time so the last go round is 30 sec.) – Minute B: Single-bell thruster + 1x additional press; thruster + 1x additional press; and one final thruster with no additional presses (one time through each side) 2) Snatch/Row/Press Complex (5 sets; with rest in between each one) – Snatches – L (5x) – Lawnmower row – R (10x) – Chest press (lying on back) (5x) – 2x times through with rest between and alternating to the other arm on the second time for the snatches and lawnmower rows 3) EMOM #2 (10 min.) – Minute A: Single-handed heavy swings (10x; any combination of arms per pax’s choice) – Minute B: Rotating each time – see below: – B1: Static holds w/ double bells (waiter, rack, and farmer – 10 sec. each so 30 sec. total) – B2: SLDL (5x e/s) – B3: KB curls (10x) – B4: Renegade rows (10x total or 5x e/s) – B5: Goblet squats (10x) 4) Double-bell carries – Combo of farmers, double-racked, waiter/farmer, and farmer/lunge…ugh 5) Random Combo Complex (1 set due to lack of time) – Transformer squats – L (5x) – Press complex – R (2x one-handed swings; clean; 5x jerk presses) – Merkins (10x) – Rest – Press complex – L (2x one-handed swings; clean; 5x jerk presses) – Transformer squats – R (5x) – Merkins (10x) MARY: Just enough time for a 30 sec. glutebridge ANNOUNCEMENTS: – Mental toughness Zoom series starts this Monday and runs for 6 weeks. Keep an eye on Slack for posts from Astro and Dosey Doe – Prayers for a number of our brothers dealing with issues at this time, especially Sensei and his family with the loss of his wife – Next week we kickoff the updated and renewed Bells & Bags series. Graciously, Flipper has stepped up to Q Olympus next Saturday as YHC will be out of the country. Swing/lift ’em well in my absence, gents COT: Joined with the Rock for a joint COT

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