Post thanks giving workout
Date: 2024-11-29 AO: the-brave Q: frasier PAX: midriff, frasier, fire_hazard FNGs: None COUNT: 3 Run the ballantyne neighborhood and do exercise at each house with decorations. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
the ~17 days til Christmas fineness :taco: challenge
Date: 2024-12-05 AO: the-phoenix Q: wingman PAX: SweetWater, Starch, FlexSealer FNGs: None COUNT: 4 In the spirit of 12 days of Christmas but counting days until Christmas and not the 12 days after (who knew) we did a 20 Days until Christmas ladder fineness :taco: challenge. WARMUP: A go to repeato wingman classic set, workout-to-workout. Clearly recognized by SweetWater 15 SSH 10 IW 10 HB 10 PP (Hippie pleaser) Plank, Downward Dog + Stretch 10 Merkins THE THANG: Ladder Style Workout:
The 20 Days of Fitness Exercises: 1. Sprint Across the Lot 2. Burpees 3. 3Big Boy Sit-ups 4. Jump Squats 5. Diamond Merkins 6. Carolina Dry Docks 7. Mountain Climbers (each leg) 8. Plank Jacks 9. Lunges (each leg) 10. Flutter Kicks (IC) 11. American Hammers (IC) 12. Star Jumps 13. Shoulder Taps (each side) 14. Side Lunges (7 each side) 15. 15 Air Squats 16. 16 Peter Parkers (8 each leg) 17. Merkins 18. Monkey Humpers 19. LBCs (Little Baby Crunches) 20. SSH (IC)
ANNOUNCEMENTS: – Holiday Party on the 20th of Dec @ OMB 5p-
COT: Keep Tron’s and family in your thoughts and prayers and his son recovers from surgery.
The 20 Days of Fitness Exercises: 1. Sprint Across the Lot 2. Burpees 3. 3Big Boy Sit-ups 4. Jump Squats 5. Diamond Merkins 6. Carolina Dry Docks 7. Mountain Climbers (each leg) 8. Plank Jacks 9. Lunges (each leg) 10. Flutter Kicks (IC) 11. American Hammers (IC) 12. Star Jumps 13. Shoulder Taps (each side) 14. Side Lunges (7 each side) 15. 15 Air Squats 16. 16 Peter Parkers (8 each leg) 17. Merkins 18. Monkey Humpers 19. LBCs (Little Baby Crunches) 20. SSH (IC)
ANNOUNCEMENTS: – Holiday Party on the 20th of Dec @ OMB 5p-
COT: Keep Tron’s and family in your thoughts and prayers and his son recovers from surgery.
Warmer and Windy-er
Date: 2024-12-05 AO: the-devils-turn Q: flipper PAX: voodoo, frasier, fletch, citgo, flipper FNGs: None COUNT: 5 WARMUP: 1 mile solo jog on the greenway for YHC THE THANG: quick consensus on Swans Run loop and off we went at varying paces for a nice 7 miler. MARY: nope ANNOUNCEMENTS: Christmas parties, deck the halls COT: YHC took us out
43 minutes of of thang
Date: 2024-12-04 AO: anvil Q: Hops PAX: lorax, geraldo, Point Break, Limey (aka Fartacus) FNGs: None COUNT: 5 Was running decidedly late but was ahead of 1 of the Calvary Bell Choir and Limey. We got to work at 05:31. Did lots of bootcamp things, and broke out the backwards downhill bear crawls. Notables: Geraldo crapped his pants. Limey loves his new knee-length tube socks. Lorax is prepping for ski season in Big Sky. Christmas Party Sunday with several of the pax dressing as their favorite Rudolph characters. Guess who’s who of that cast! Merry Christmas you filthy animals.
At least it’s not windy
Date: 2024-12-04 AO: meathead Q: Uncle Leo PAX: high_tide, taggart, Unplugged, BronxBomber (Cary) FNGs: None COUNT: 5 WARMUP:
SSH, 2HS, IW, 5cleans a side, Sharon Towers
THE THANG:
Day 2 of week 6 of Total Tension 15 rounds of double Cleans – 1 each round Presses – pyramid from 1 to 8 to 1 by round Squat – 1 a round Renegade Row – 1 per round ea side
Carries – waiter, rack and suitcase with a single bell
5×20 2HS on 1:00
MARY: too much tension for Mary
ANNOUNCEMENTS: COT:
Great to have the Bronx Bomber with us today. He’s like the Johnny Appleseed of F3 kettlebells which is really cool. He’s a week out from shoulder surgery and still posting. Praying for a quick recovery for him
Taggart has a bell and is becoming a regular! Keep it up brother
Unplugged wished there were more squats today
High Tide was basking in the glow of his new TV commercial https://youtu.be/yTcJb1ZjxMo?si=1h8wWHmjwTkmATp3
SSH, 2HS, IW, 5cleans a side, Sharon Towers
THE THANG:
Day 2 of week 6 of Total Tension 15 rounds of double Cleans – 1 each round Presses – pyramid from 1 to 8 to 1 by round Squat – 1 a round Renegade Row – 1 per round ea side
Carries – waiter, rack and suitcase with a single bell
5×20 2HS on 1:00
MARY: too much tension for Mary
ANNOUNCEMENTS: COT:
Great to have the Bronx Bomber with us today. He’s like the Johnny Appleseed of F3 kettlebells which is really cool. He’s a week out from shoulder surgery and still posting. Praying for a quick recovery for him
Taggart has a bell and is becoming a regular! Keep it up brother
Unplugged wished there were more squats today
High Tide was basking in the glow of his new TV commercial https://youtu.be/yTcJb1ZjxMo?si=1h8wWHmjwTkmATp3
4 restored my faith in f3
Date: 2024-12-04 AO: the-maul Q: wingman PAX: SweetWater, patent_pending, kirby FNGs: None COUNT: 4 WARMUP: SSH, IW, Hillbilly, Potato Picker, Stretch THE THANG: Rocks at the hotel Parking Garage wall sits with presses, Donkey Kicks Illios Dips Office Step ups and Mary Chicken Side Shuffle and Karaoke, Bear Crawl One Minute Plank.
ANNOUNCEMENTS: OMB Holiday Party Dec 20th at 5p COT: A cold blistery morning. Decided to try to Q again and see if anyone shows up. Buy Bayleaf pants from amazon. They are very warm.
Keep The Worm in your prayers.
ANNOUNCEMENTS: OMB Holiday Party Dec 20th at 5p COT: A cold blistery morning. Decided to try to Q again and see if anyone shows up. Buy Bayleaf pants from amazon. They are very warm.
Keep The Worm in your prayers.
How far was it? How cold was it ?
Date: 2024-12-04 AO: wamrap Q: O’Tannenbaum PAX: Alf, double_e, Horsehead, rachel, @Ledbetter FNGs: None COUNT: 6 WARMUP: At home/OYO THE THANG: PKG Garage (the nice one) Mike Tyson & Burpees start at 1 and increase by one each lap, Level 1 Merkins, Level 2 squats, Level 3 WWII sit ups: Everything was 5-10-15 at the corners with a recovery lap after all 3. Then repeat as many times as possible. MARY: :point_up_2: ANNOUNCEMENTS: -0- COT: OT took us out it was cold…20 something. We ran over 3.5 miles! We don’t know what’s wrong with Pop Tart. OT is slow Rachel is fast everyone else was killing it!!
PreBlast: The 12 Decks of Christmas
Congratulations- you now have concrete plans for next Friday. Deck the Halls is back! A CSAUP that is great on so many levels. Can you believe that this will be the 9th deck run? What a world we live in. What started as a random Tuck weinke to hit all the decks in Ballantyne (7 at the time) at a random Brave workout in 2015 has blossomed into an essential holiday tradition that grows in legend and # of decks every year. As always, we have spent countless hours toiling away in the SOB Decknological Institute trying to make this year’s event the biggest and dumbest ever. And guess what… we did it. We are over the moon excited to present to you… The 12 Decks of Christmas.
Park yourself down for a general overview of how this will work:
- Launch from the Brave
- Run to the top of a parking deck via the ramps
- Perform a a few called exercises at the top
- Run down the stairs
- Run to the next deck and rinse and repeat
- Crucially, after all decks are complete, gorge on cookies
Our annual tour of Olde Decklenburg will take place on Friday, December 13th. The event will be split into 3 stages, each launching from The Brave (11318 N Community House Rd, Charlotte, NC 28277). Feel free to start with stage 1 OR stage 2. It all depends on how much deck you think you can handle.
Stage 1 (4:20AM):
- 6 decks
- 5.5 miles
- 4:20AM launch, 5:30AM finish
- Route Hyperlink
Stage 2 (5:30AM):
- 6 decks
- 4 miles
- 5:30AM launch, 6:20AM finish
- Route Hyperlink
Stage 3 (6:30AM):
- Cookies and coffee. Coffee will be provided. Please bring cookies (preferably homemade) to share (completely optional)
Nothing says “holiday spirit” like the camaraderie of a pre-dawn deck challenge, followed by cookies and coffee to share. This is the perfect opportunity to wrap up the week strong with your F3 brothers and to feel accomplished and ready to take on the season.
-Tuck & Midriff
Deckography:
- Deck Run 2015 – 11/20/15 – 7 decks
- Deck Run 2017 – 6/9/17 – 8 decks
- Deck Run 2018 – 10/19/18 – 5.5 decks for most (foiled by security), 8 decks for Kirby, Paper Jam, Mighty Mite
- Deck Run 2019 – 10/18/19 – 8 decks
- Deck the Halls 2020 – 12/4/20 – 9 decks
- Deck the Halls 2021 – “The Deckathalon” – 12/17/21 – 10 decks
- Deck the Ha11s 2022 – 12/11/22 – 11 decks
- Deck the Ha11s 2023 – 12/15/23 – 11 decks
- Deck the Halls 2024 – “The 12 Decks of Christmas” – 12/13/24 – 12 decks
brrr it was cold
Date: 2024-12-03 AO: skunk-works Q: Header PAX: Mountain Momma, Smokey, lois FNGs: None COUNT: 4
WARMUP: THE THANG: I need to get the weinke from Header it was a great workout. Good football talk, thanksgiving chatter MARY: ANNOUNCEMENTS: COT: prayers for Annie-Cage coming across the pond, Garrett for salvation
WARMUP: THE THANG: I need to get the weinke from Header it was a great workout. Good football talk, thanksgiving chatter MARY: ANNOUNCEMENTS: COT: prayers for Annie-Cage coming across the pond, Garrett for salvation
Over the hills
Date: 2024-12-03 AO: run Q: frasier PAX: citgo, bratwurst, flipper, fire_hazard, das_boot, midriff, Wolverine FNGs: None COUNT: 8 WARMUP: The usual dynamic stretching THE THANG: As promised we ran hills throughout Ballentine. We got a total of seven in. Great job by midriff and Das boot fineness. Flipper did 800s. MARY: ANNOUNCEMENTS: keep showing up despite being cold. COT: