Thunderous workout
Date: 2024-05-09 AO: the-phoenix Q: Lafleur PAX: midriff, Saigon Sam, wildturkey, Starch FNGs: None COUNT: 5
WARMUP: lap around the parking lot and then on tothe pavilion
THE THANG:
HIIT workout. 12 exercises, 3 rounds. 40 seconds on/25 seconds off
1. Burpee 2. Squat 3. High knee sprints 4. Mercans 5. Mountain climber 6. Side shuffles 7. Box cutter 8. Close grip push up 9. Butt kick sprints 10. Lunge jumps 11. Shoulder taps 12. Sprints.
Note: Due to poor planning on my part (as pointed out to me by Cheese Curd previously) we did not make it through the full last round.
MARY: active recovery between rounds ANNOUNCEMENTS: blood drive, 5k, Saigon Sam mentioned some F3 expansion and events in Florida
COT: thanks to this group for coming out in the rain. It was a great group. Thanks to midriff for taking us out in prayer.
WARMUP: lap around the parking lot and then on tothe pavilion
THE THANG:
HIIT workout. 12 exercises, 3 rounds. 40 seconds on/25 seconds off
1. Burpee 2. Squat 3. High knee sprints 4. Mercans 5. Mountain climber 6. Side shuffles 7. Box cutter 8. Close grip push up 9. Butt kick sprints 10. Lunge jumps 11. Shoulder taps 12. Sprints.
Note: Due to poor planning on my part (as pointed out to me by Cheese Curd previously) we did not make it through the full last round.
MARY: active recovery between rounds ANNOUNCEMENTS: blood drive, 5k, Saigon Sam mentioned some F3 expansion and events in Florida
COT: thanks to this group for coming out in the rain. It was a great group. Thanks to midriff for taking us out in prayer.
Was it something I said?
Date: 2024-05-09 AO: the-devils-turn Q: flipper PAX: flipper FNGs: None COUNT: 1 Maybe it was the route, maybe it was the forecasted thunderstorms (spoiler alert, all bark no bite), maybe it was the pre-blast containing “spicey” and “full pull” within a few sentences of each other. We may never know why the fartsack won so many battles this AM, but we do know running that route solo in a gentle rain is less than ideal.
WARMUP: none THE THANG: 9 miles in the drizzle MARY: nope ANNOUNCEMENTS: none COT: nope
WARMUP: none THE THANG: 9 miles in the drizzle MARY: nope ANNOUNCEMENTS: none COT: nope
Gone Country
Date: 2024-05-08 AO: meathead Q: ickey_shuffle PAX: flipper, Wabbit, Uncle Leo FNGs: None COUNT: 4
WARMUP: The usual suspects THE THANG: Five sets of press ladders (1,2,3,4,5 reps each, or 5,4,3,2,1 for those with the big brains) Ten rounds of 10 one handed swings with minimal rest Waiter to rack to suitcase carries Sots Press and Overhead Squats Minimal Mary MARY: Just a bit and only the stuff I like ANNOUNCEMENTS: In my almost ten years of F3 I’ve never been to a workout where the music selection was Country, which is odd because we live in a proper region of these United States where many country artists hail from, and country music when done right can touch the soul more than most other genres. To rectify this, I went with 90s country for today’s theme. Spotify does a serviceable job of playlist generation but in hindsight I should’ve curated it myself. Anytime you get to hear Union County’s own Randy Travis before dawn though, it’s going to be a good day. Other forms of music just don’t pair as well with pond fishing and Coors Banquet either. Yee-haw. Next week I’ll be leading swole and I’ve been asked to bring a Hair Metal playlist. COT: Joint with Anvil, takeout by Floorslapper
WARMUP: The usual suspects THE THANG: Five sets of press ladders (1,2,3,4,5 reps each, or 5,4,3,2,1 for those with the big brains) Ten rounds of 10 one handed swings with minimal rest Waiter to rack to suitcase carries Sots Press and Overhead Squats Minimal Mary MARY: Just a bit and only the stuff I like ANNOUNCEMENTS: In my almost ten years of F3 I’ve never been to a workout where the music selection was Country, which is odd because we live in a proper region of these United States where many country artists hail from, and country music when done right can touch the soul more than most other genres. To rectify this, I went with 90s country for today’s theme. Spotify does a serviceable job of playlist generation but in hindsight I should’ve curated it myself. Anytime you get to hear Union County’s own Randy Travis before dawn though, it’s going to be a good day. Other forms of music just don’t pair as well with pond fishing and Coors Banquet either. Yee-haw. Next week I’ll be leading swole and I’ve been asked to bring a Hair Metal playlist. COT: Joint with Anvil, takeout by Floorslapper
Murph with a WAMRAP Twist
Date: 2024-05-08 AO: wamrap Q: rachel PAX: Alf, O’Tannenbaum, Cottonmouth, turkey_leg, rachel FNGs: None COUNT: 5 Did Murph exercises with a little WAMRAP flair thrown in. At the playground to 5 pull-ups, 10 Merkins and 15 squats. Run to the other side of the block for increasing burpees starting at 5 and 20 Freddy Mercury. Repeat until time. Most got 9 or 10 rounds in. Great work gentleman.
The filthiest of 5s
Date: 2024-05-08 AO: sacs Q: Cheese Curd PAX: fire_hazard, wildturkey, Roulette, lex_luthor FNGs: None COUNT: 5
WARMUP: Grab your ruck, sandbag and coupon. Drop off coupon, drop off sand bag and one lap around track
THE THANG: Head back to the coupons. With rucks and rotating coupons. Do 5 exercises of 15 reps by the bathrooms and another set of five at the base of the stairs.
Rotating coupons: 2- 48lb wheels, 53lb sandbag KB, 45 lb KB, cinderblock
Exercises: 1) sumo squats, thruster, curls, upright row, big boy sit ups Head down stairs 2) squats, overhead press, press out (shake the baby), dead lift, Greg Louganis Back up the stairs *did 4 rounds
Leave coupon, head to the track, grab sandbag for 1 lap and bring the weight back to the car. Go back and pick up coupon
Done
MARY: throughout ANNOUNCEMENTS: none COT: great job boys for a substitute Q Nobody was happy seeing the coupons Wheels continue to be a hit Should have had music
That’s it, I am tired!
WARMUP: Grab your ruck, sandbag and coupon. Drop off coupon, drop off sand bag and one lap around track
THE THANG: Head back to the coupons. With rucks and rotating coupons. Do 5 exercises of 15 reps by the bathrooms and another set of five at the base of the stairs.
Rotating coupons: 2- 48lb wheels, 53lb sandbag KB, 45 lb KB, cinderblock
Exercises: 1) sumo squats, thruster, curls, upright row, big boy sit ups Head down stairs 2) squats, overhead press, press out (shake the baby), dead lift, Greg Louganis Back up the stairs *did 4 rounds
Leave coupon, head to the track, grab sandbag for 1 lap and bring the weight back to the car. Go back and pick up coupon
Done
MARY: throughout ANNOUNCEMENTS: none COT: great job boys for a substitute Q Nobody was happy seeing the coupons Wheels continue to be a hit Should have had music
That’s it, I am tired!
The humidity is back…
Date: 2024-05-08 AO: _area-51 Q: Point Break PAX: Floor Slapper, Circuit City FNGs: None COUNT: 3 The Thang
Short jog to the area with the turf semi-circle.
· SSH x 15 · Hillbillies x 15 · Peter Parkers x 15 · Parker Peters x 15 · Runner’s Stretch · LSS x 15
Using this space as our AO and the long straight road down and back for the jogs.
WAVE 1: Shoulders, Legs, and Abs · Derkins x 20, Lunges x 20, Flutter x 20, plank for the six · Derkins x 15, Lunges x 15, Flutter x 15, plank for the six · Derkins x 10, Lunges x 10, Flutter x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 1: Backwards)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs x 20, Bobby Hurleys x 20, Dying Cockroaches x 20, plank for the six · CDDs x 15, Bobby Hurleys x 15, Dying Cockroaches x 15, plank for the six · CDDs x 10, Bobby Hurleys x 10, Dying Cockroaches x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 2: Shuttle L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips x 20, Bunny Squats x 20, J-Lo x 20, plank for the six · Dips x 15, Bunny Squats x 15, J-Lo x 15, plank for the six · Dips x 10, Bunny Squats x 10, J-Lo x 10, plank for the six · Once, the 6 is done, head back to the start of the long parking lot
WAVE 4: Grinder Sprints · Big Boy Sit-ups x 20, Merkins x 20, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 15, Merkins x 15, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 10, Merkins x 10, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 5, Merkins x 5, Sprint to the end of the lot. Wait for the 6.
Mosey back to Launch Point
Mary until time is called
Called time and COT.
Short jog to the area with the turf semi-circle.
· SSH x 15 · Hillbillies x 15 · Peter Parkers x 15 · Parker Peters x 15 · Runner’s Stretch · LSS x 15
Using this space as our AO and the long straight road down and back for the jogs.
WAVE 1: Shoulders, Legs, and Abs · Derkins x 20, Lunges x 20, Flutter x 20, plank for the six · Derkins x 15, Lunges x 15, Flutter x 15, plank for the six · Derkins x 10, Lunges x 10, Flutter x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 1: Backwards)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs x 20, Bobby Hurleys x 20, Dying Cockroaches x 20, plank for the six · CDDs x 15, Bobby Hurleys x 15, Dying Cockroaches x 15, plank for the six · CDDs x 10, Bobby Hurleys x 10, Dying Cockroaches x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 2: Shuttle L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips x 20, Bunny Squats x 20, J-Lo x 20, plank for the six · Dips x 15, Bunny Squats x 15, J-Lo x 15, plank for the six · Dips x 10, Bunny Squats x 10, J-Lo x 10, plank for the six · Once, the 6 is done, head back to the start of the long parking lot
WAVE 4: Grinder Sprints · Big Boy Sit-ups x 20, Merkins x 20, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 15, Merkins x 15, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 10, Merkins x 10, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 5, Merkins x 5, Sprint to the end of the lot. Wait for the 6.
Mosey back to Launch Point
Mary until time is called
Called time and COT.
Day of Respect
Date: 2024-05-08 AO: the-maul Q: wingman PAX: midriff, super trooper, Odd Job, picasso, Saigon Sam, wingman, patent_pending FNGs: None COUNT: 7 A small hint of cake drew out a great crowd this morning. Disclaimer given, no cake.
WARMUP: SSH 25 – midriff thought it was going to be 40 (thanks buddy!) its 50 though. IW – 20 Hill billys – 20 Windmill – 10 Potato Picker – 10 5 Burpees
THE THANG:
Circuit 1 – Repeat 3x – Squats: 15 reps – Push-ups: 15 reps – Reverse Lunges (each leg): 10 reps – Burpees: 5 – Plank: Hold for 30 seconds
Shuttle Runs (5 minutes): Shuttle runs between two speed bumps for 1 minute, touching the ground at each end. Rest for 30 seconds. Repeat for a total of 4 sets. Followed by 5 Burpees
Circuit 2 – Repeat 3x – Bicycles: 20 reps (10 each side) – Dips: 15 reps – Mountain Climbers: 20 reps (10 each leg) – Russian Twists: 20 reps (10 each side) – Burpees: 5 reps
Circuit 3 – Repeat 3x – 20 Step-ups (10 each leg) – 5 Burpees
MARY: – LBC – 25 – Dolly – 25
ANNOUNCEMENTS: Beer Run June 10th. Bike, Run, Scooter, Uber. Join in the fun.
WARMUP: SSH 25 – midriff thought it was going to be 40 (thanks buddy!) its 50 though. IW – 20 Hill billys – 20 Windmill – 10 Potato Picker – 10 5 Burpees
THE THANG:
Circuit 1 – Repeat 3x – Squats: 15 reps – Push-ups: 15 reps – Reverse Lunges (each leg): 10 reps – Burpees: 5 – Plank: Hold for 30 seconds
Shuttle Runs (5 minutes): Shuttle runs between two speed bumps for 1 minute, touching the ground at each end. Rest for 30 seconds. Repeat for a total of 4 sets. Followed by 5 Burpees
Circuit 2 – Repeat 3x – Bicycles: 20 reps (10 each side) – Dips: 15 reps – Mountain Climbers: 20 reps (10 each leg) – Russian Twists: 20 reps (10 each side) – Burpees: 5 reps
Circuit 3 – Repeat 3x – 20 Step-ups (10 each leg) – 5 Burpees
MARY: – LBC – 25 – Dolly – 25
ANNOUNCEMENTS: Beer Run June 10th. Bike, Run, Scooter, Uber. Join in the fun.
Reverse, Reverse
Date: 2024-05-07 AO: bagpipe Q: Eleanor PAX: Rousey, Spitball, wildturkey FNGs: None COUNT: 4 WARMUP: Mosey to Parking Deck – 25 SSH – 10 Imperial Walkers – 10 Low Slow Squats
THE THANG: – In solidarity with Spitballs hamstrings, we ran the parking deck backwards, doing PAX called exercises at each landing.
MARY: Negatory
ANNOUNCEMENTS: :mega:
COT: :pray:
THE THANG: – In solidarity with Spitballs hamstrings, we ran the parking deck backwards, doing PAX called exercises at each landing.
MARY: Negatory
ANNOUNCEMENTS: :mega:
COT: :pray:
mile race sim
Date: 2024-05-07 AO: swift Q: bratwurst PAX: frasier, citgo, Astro (Kyle Kirchhoff), bunker, voodoo, midriff, teddyf3, picasso FNGs: None COUNT: 9
WARMUP: 10min easy down to corner of Rushmore and Harney. :rotating_light: Cones laid down on the way. Dynamic exercises, 2min OYO, and let’s start this thing.
THE THANG: only 8 x 400m. The problem was that is done in a race simulation fashion. Run 400m at your 1 mile race effort, rest 1:00, repeat 7 more times. The second half should be approaching a “race feel$ with hitting near Max HR and perhaps building some lactic acid making the limbs feel heavy. If it wasn’t for my workout buddy, I may have taken extra rest, slowed down, or perhaps quit. It hurt.
Workout buddies today: teddyf3 👬 picasso and a partial midriff voodoo 👬 bunker Astro (Kyle Kirchhoff) 👬 bratwurst frasier 👬 citgo
Long jog back to COT with scenery from the Greenway and ponds 🦆, the Amp 🎸, the Bowl 🍜, OMB 🍻, and Johnston Rd 🤮
Lots of Beer runs and Beer rucks. OMB better get its act togethernor it’s going to miss out on this trend.
Astro took us out.
WARMUP: 10min easy down to corner of Rushmore and Harney. :rotating_light: Cones laid down on the way. Dynamic exercises, 2min OYO, and let’s start this thing.
THE THANG: only 8 x 400m. The problem was that is done in a race simulation fashion. Run 400m at your 1 mile race effort, rest 1:00, repeat 7 more times. The second half should be approaching a “race feel$ with hitting near Max HR and perhaps building some lactic acid making the limbs feel heavy. If it wasn’t for my workout buddy, I may have taken extra rest, slowed down, or perhaps quit. It hurt.
Workout buddies today: teddyf3 👬 picasso and a partial midriff voodoo 👬 bunker Astro (Kyle Kirchhoff) 👬 bratwurst frasier 👬 citgo
Long jog back to COT with scenery from the Greenway and ponds 🦆, the Amp 🎸, the Bowl 🍜, OMB 🍻, and Johnston Rd 🤮
Lots of Beer runs and Beer rucks. OMB better get its act togethernor it’s going to miss out on this trend.
Astro took us out.