pj clockwise
Date: 2024-07-29 AO: blakovery Q: bunker PAX: bunker, Polly, Kielbasa, wingman, kirby FNGs: None COUNT: 5 No Rain. Humid Polly/Bunker/Kirby for some type of pre-run all solo i think.
Moderate-Movie quotes-2.4 miles-No Rain
Date: 2024-07-29 AO: base-camp Q: O’Tannenbaum PAX: Abba, thunder_road, geraldo, Mr. Magoo, hopper, gummy, ductwork, @limey, @dorothy, @lager, @huggy bear, @jet fuel, @stalker FNGs: None COUNT: 14
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
WARMUP: 10 minutes included running, SSH, ST, PP, Merkins THE THANG: Track-5 laps with some back pedaling and reverse running—called exercise at each corner-merkins x 10, dry docks x10, burpees x 5, squat jumps x 10, hot lap MARY: WW II X 60, LBC, Rosalita, flutter, toe tap, FM ANNOUNCEMENTS: none COT: great group, lots of chatter and Airplane movie quotes. Several of these veteran F3ers are not on slack? ABBA leaving Wednesday-blessings to you-it has been great to have you.
Chick-lympics
Date: 2024-07-27 AO: chicken-run Q: midriff PAX: soft_pretzel, Rob Rosenthal – Drive By, Doublemint, HazMat FNGs: None COUNT: 5 We flew the coop to Cuthbertson High School to mix trail running and Brolympics. Ran the 1-mile event and the 5-mile route and 3-mile route from Waxhaw Trail Fest. Lots of mud on the trails made for many slips and some near falls.
Prayers to Doublemint whose wife is due today with their first child!
Prayers to Doublemint whose wife is due today with their first child!
Not as good as I once was….uh oh!
Date: 2024-07-27 AO: the-rock Q: O’Tannenbaum PAX: Flatiron, madison, Circuit City, Abba, Horsehead, Tuna, Alf, hopper, geraldo, Snake Eyes, Limey, Hopper’s 2.0, Dorothy, Stalker, , Flo Jo FNGs: 1 Flo Jo COUNT: 17
WARMUP: Mosey around the lot, Hillbillies, SSH, back peddle (politician), Merkins, PP, plank THE THANG: Trees with escalating merkins, squats, burpees. Split teams and did pull ups and dips X 3 with Mary in between. MARY: throughout ANNOUNCEMENTS: none COT: Thai prayer from ABBA, he is heading back. It has been great to have you for the last month-blessings!!
So sorry I forgot several pax and my video didn’t work. Yesterday was a long day, thus I’m recovering and not 100%. I’m as good once as I ever was…
WARMUP: Mosey around the lot, Hillbillies, SSH, back peddle (politician), Merkins, PP, plank THE THANG: Trees with escalating merkins, squats, burpees. Split teams and did pull ups and dips X 3 with Mary in between. MARY: throughout ANNOUNCEMENTS: none COT: Thai prayer from ABBA, he is heading back. It has been great to have you for the last month-blessings!!
So sorry I forgot several pax and my video didn’t work. Yesterday was a long day, thus I’m recovering and not 100%. I’m as good once as I ever was…
Four shy of a rugby team…
Date: 2024-07-27 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, ickey_shuffle, beaver, Unplugged, frehleys_comet FNGs: None COUNT: 9 Apparently low 70s temps without a brutal sun is the perfect recipe to bring out the pax – old and new. Nine strong took to the pavement to enjoy the spoils of the closing session of this rainbow spreadsheet. Great to see Frehleys back swinging with us and always a pleasure to have Unplugged join us on the weekend. The Worm was back in action with some good tales from his travels and Beaver bravely joined us for his 2nd Olympus beatdown. The usual suspects, including Ickey, Flipper, MARTA, Wabbit, and YHC, rounded out the crew for a solid pump. 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) Variety EMOM (18 min.) – A: Snatches (5x e/s) – B: Double bent over rows (10x) – C: Goblet chest press (8x) 2) Squats (4 sets) – Heavy goblet or double racked squats (6x) 3) Glutecifer complex (3 sets) – Alternating OH (or racked) reverse lunges (6x) – Double cleans (6x) – Outside-the-legs double swings (6x) 4) Sots presses & calf raises (3 sets) – Wide stance Sots press (4x e/s) – Racked calf raises (15x) 5) Carries – Racked – Waiter – Suitcase – Jerry West MARY: Just enough time for one round of the glutebridge ANNOUNCEMENTS: – Not a ton on the docket at the moment – call your mothers – Since that’s a wrap for Joe Daniels for the time being, join us next week for Q’s choice – should be a wide-ranging variety of pain for a good pump COT: Abba took out the gentlemen of the Rock and Olympus – prayers for safe travels back to Thailand, Abba
Secret Stonehenge
Date: 2024-07-27 AO: stonehenge Q: wildturkey PAX: ToeJam FNGs: None COUNT: 2 5ish miles and good conversation
Resurrection of Puddin from the Ashes
Date: 2024-07-26 AO: joust Q: poptart PAX: geraldo, ductwork, puddin_pop, spackles FNGs: None COUNT: 5
Warm up around the parking lot, then suicide tree Merkin ladder thingy. Stop by my truck to get a half roll of fire hose and we carried down to playground. Two Pax at each playground, while someone drags hose back and forth. Everyone got 3 turns. Next up we ran up stadium steps to parking lot 3 times. At each end 10 supines and 10 air squats. Finish at the lot with some core exercises. Notable takeaway: – Puddin really, really, really despises Third Eye Blind. Some much his ashes would rise up like the liquid Terminator to kill off the band
Warm up around the parking lot, then suicide tree Merkin ladder thingy. Stop by my truck to get a half roll of fire hose and we carried down to playground. Two Pax at each playground, while someone drags hose back and forth. Everyone got 3 turns. Next up we ran up stadium steps to parking lot 3 times. At each end 10 supines and 10 air squats. Finish at the lot with some core exercises. Notable takeaway: – Puddin really, really, really despises Third Eye Blind. Some much his ashes would rise up like the liquid Terminator to kill off the band
High speed mall or Maul walking
Date: 2024-07-24 AO: the-maul Q: das_boot PAX: patent_pending, Rudy, Odd Job, das_boot FNGs: None COUNT: 4 YHC was feeling inspired by things seen on social media lately and worked in the Murderhorn (in-laws are currently in the beautiful land of Zermatt) but the fan favorite was the introduction of race walking, a keen Olympic sport. It’s no joke and we still have no clue how the British Olympian Tom Bosworth lays down a 5:31 mile walking, but he’s flying. None of the PAX achieved that this morning.
Other fun things included the goofball, squats and rock work. Good times with the men of SOB and catching up, checking on injuries, moves and smart kids. We briefly lost one PAX to nature’s call but he swiftly returned — hopefully the recent rains cleared and signs of his detour. 💩
Other fun things included the goofball, squats and rock work. Good times with the men of SOB and catching up, checking on injuries, moves and smart kids. We briefly lost one PAX to nature’s call but he swiftly returned — hopefully the recent rains cleared and signs of his detour. 💩
A Frehley’s Return and Everyone Shows Up
Date: 2024-07-26 AO: the-brave Q: soft_pretzel PAX: fire_hazard, frehleys_comet, midriff, Olaf, teddyf3, ToeJam, wildturkey, soft_pretzel FNGs: None COUNT: 8 + 5 Ruckers
WARMUP: Mosey toward Murderhorn and stop at the neighborhood entrance for stretching, LSS and Merkins. THE THANG: 3x 20 rock shoulder presses with hill sprints and called exercise at the top. Run the Murderhorn and stop for Mary. 3x dips/derkins with lap around the fountains building. Long mosey back with stops for merkins and Mary. 4 miles total. 100+ merkins. MARY: Lots ANNOUNCEMENTS: bro lympics and F3 Date Night tomorrow. COT: Thanks to Midriff for the take out.
WARMUP: Mosey toward Murderhorn and stop at the neighborhood entrance for stretching, LSS and Merkins. THE THANG: 3x 20 rock shoulder presses with hill sprints and called exercise at the top. Run the Murderhorn and stop for Mary. 3x dips/derkins with lap around the fountains building. Long mosey back with stops for merkins and Mary. 4 miles total. 100+ merkins. MARY: Lots ANNOUNCEMENTS: bro lympics and F3 Date Night tomorrow. COT: Thanks to Midriff for the take out.