When is the next KB workout? Whenever the pax swing into town!

When is the next KB workout? Whenever the pax swing into town!

Date: 2024-04-06 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, ickey_shuffle, mighty_mite FNGs: None COUNT: 5 This morning, five pax took to the world-renowned pavement of Olympus , ‘F3’s most exciting workout experience™’. Armed with a skinny weinke, uninspired playlist, and an onslaught of bad jokes, we trudged through an hour of pain, punctuated by 30 mins of monotonous swings. Luckily, the pax dug deep to bring some levity by passing the proverbial mic each minute of the aforementioned EMOM. In honor of our impromptu Def Comedy Jam, YHC hereby presents the following awards: – Lifesaver Award – goes to The Worm for sage advice on how grammar can prevent catastrophe – Pescatore Award – goes to Voodoo for best fish-themed joke, which also involves an accent – Humanitarian Award – goes to YHC for insightful tips on how to find our visually-impaired brothers in provocative locations – Ironman Award – goes to Might Mite for a long-ranging joke covering parrots, cigars, and bricks that somehow lasted the better part of 4 EMOM cycles – Sack Lunch Award – goes to Ickey Shuffle for carrying the joke-telling duties like said award with an impressive array of quips and wisecracks All in all, a solid pump made tolerable by good mumblechatter and great pax. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Da Presses (5 sets) – Single presses (3x/2x/1x descending ladder, alternating e/s) 2) Da Swings (30 min EMOM) – 1-handed swings (10x) 3) Da Carries (4 sets) – Farmer’s carries w/ heavy bells (90 sec) MARY: The gents of The Rock descended upon us leading to a choose-your-own-adventure Mary sesh with options of what appeared to be core-focused exercises and then a more painful route filled with weight-assisted lunges that Voodoo cooked up. Minimal time for either, but good odds that we see the lunges make an appearance at a nearby workout soon ANNOUNCEMENTS: – We’ve got the WTF on 4/20 – We’ve got Brew Ruck on 5/25 – We’ve got a Savage Race in June – We’ve got a blood drive…possibly soon? COT: Went out as per custom with the men of the Rock. Ductwork led us in a prayer for requests both said and unsaid.

LBT (Little Baby Track)

Date: 2024-04-05 AO: kevlar Q: Orange Whip PAX: Horsehead, Limey FNGs: None COUNT: 3 3 of us tried out the new field and were the first men to sweat on the new grass. It was an honor.

Mountain Goat w cone action!

Date: 2024-04-05 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Insomniac, kilowatt, sledge FNGs: None COUNT: 7
WARMUP: Two out early for sleep haters 4mi. One out for 2 pre-run. Starting on time the 7 launched out (two walkers) to Woodfox Dr. then on to Rounding Run then to Raintree Ln. Dynamic stretching and movements ensued. THE THANG: 30 45 60 hill reps was on the menu. After magically finding cones for each Pax the goal was 30sec @85%effort and set out your cone, the goal was to make it back in time for each repeat x5. “Quick paced” cool down return. Then Providence Colony Drive for 45sec for 3. Back to the Raintree hill for 60sec x 3. Most made it, some were confused either way all were safe. MARY: n/a ANNOUNCEMENTS: praise report for Lois AKA Rick on recovery also my father’s release from hospital, and sensei’s family. COT: Insomniac

Another recycled Brave workout

Date: 2024-04-05 AO: the-brave Q: fire_hazard PAX: frasier, midriff, Hippie, Rousey, Odd Job FNGs: None COUNT: 6 There was a great group of men out this am. They all pushed hard. Rousey was in typical rousey form. He almost took Frasier as he was coming back from the prerun. Hippie, Frasier and midriff killed the runs. Rousey had the best sprint out there and gave Frasier some running tips along the way. Oddjob is working through his knee pain and gave it 100% today.
WARMUP: Head to a parking lot up community house rd for some SSH, IW, and windmills.
Stop at the bridge for some seated oh presses.
THE THANG: Get to the elementary on elm. And do the following. 10 pull-ups 10 jump ups on the bench 15 big boy sit ups in front of the school. Run all the way down into the abyss of the neighborhood across from the school. 10 burpees then run back up Complete 2 full rounds most of the third.
Head back home with mixed exercises on the way. MARY: plank for 1 min ANNOUNCEMENTS: Sign up for wtf COT: help us be good leaders, help Panera survive rousey’s visit today.

The real power couple

Date: 2024-04-05 AO: centurion Q: Cheese Curd , Starch PAX: Mr. Magoo, Pilgrim, Snuka, Benny, snowflake, Rawhide, Project Z FNGs: None COUNT: 9 Filling in for a vacationing WT, I asked Starch if he would like to VQ or Co Q and he was all in. Was it the opportunity to demonstrate that he has been practicing cadence count in his sleep or working on the best disclaimer speech. Either way he was ready to kick off the first 22 mins (on the button).
WARMUP: Starch lead us to the original parking lot for warmups SSH, IW, runner stretch, potato picker and same merkins – all in perfect cadence
Head over to the deck
THE THANG: Partner up: Partner 1 and 2 go in different directions, go up the stair ls to level 2, meet in the middle for 10 merkins, 10 flutters and 10 lunges (each leg). Run back down and 5 burpees repeat on level 3 and 4
Move onto the ramps: sprint the up, jog out the flat then 3 exercises, American hammers, squats and merkins (?) Complete the Circut all the way to the top
At the top, turn over the perfectly executed first half to his co Q
Cheese Curd lead the following Head down the stair and follow Snow Flack to the “other” rock pile….not so much a rock pile, so we headed back to the original plan.
Stop for some marry and eventually ended up at the rock pile and grab a lifting rock
Deconstruct the thruster 25 of each -squats -curls -press Put them all together for 20 thrusters
25 of each -sit up press -Russian twist -flutter press
Take a small break by placing the rock overhead an going into the bank parking lot, switching to farmer carry (fail) and then back to overhead
25 of each -up right row -shack the baby (front press) -triceps
20 of each Russian twists Flutter press Big boy sit up
Head home
MARY: yep, your welcome for them washboard abs
ANNOUNCEMENTS: WTF, GoRuck Light, Savage race
COT: Starch took us out -well done Starch on a flawless first half. Disclaimer, cadence count and execution to the min was perfection. He even started on time -even though he was my CoQ, I still gave him a hard time. Not only was he not shaken, he threw some shade on my disclaimers (non existent). Damn kids, don’t respect their elders -YHC on the was a hot mess. I doubted my plan and opted for a different rock pile, causing for a longer then planned run. We got back late and I probably screwed up something else along the way -were we the strongest power couple or the greatest tag team…the future is truely unknown, but everyone got 46 mins of work and stronger for it.

Will this count for the stats?

Date: 2024-03-26 AO: swift Q: midriff PAX: frasier, bratwurst, Gump, fleetwood FNGs: None COUNT: 5 Last q of the month for Swift. Start the Fastest Mile Trial Training Program. Find a not-so-flat surface in the corporate park for 8 x 400 meters at hard effort with 60 seconds recovery in between.

Bagpipe Egg Hunt

Date: 2024-04-02 AO: bagpipe Q: midriff PAX: Starch, Eleanor, Pilgrim, wildturkey, kirby, teddyf3 FNGs: None COUNT: 7 Hide eggs at seven different locations in the corporate park. 5 burpees, 20 squats, 15 mountain climbers, 20 squats, 20 merkins, 20 squats at each location. Starch found the most eggs, so won the prize! Too many squats… We had fun and sweat a lot

no jokes here

Date: 2024-04-01 AO: firestarter Q: das_boot PAX: Franky, kirby, das_boot FNGs: None COUNT: 3 Franky wasn’t scared off by the YHC Q on Saturday at da Vinci and he came back for more! Kirby missed Saturday thanks to his daughter’s puking in the middle of the night and then crawling into her parents bed. Ugh, been there.
The blocks were challenging, the laughter was strong, and the pollen was on the level of the laughter. YHC should’ve cleaned up the blocks beforehand — or is that Site Q duties?
Either way, we survived and had a good time talking about recent life events and spring break plans. YHC needs to step up his game, out at least not let his kids know what others are doing. A good morning to be in the gloom and hopefully we entertained the people going through the car wash by Target.
WARMUP: Mosey to the far side of Target and do some dumb exercises where the person getting their Jeep washed had to watch us.
THE THANG: Paula Abdul with Mike Tyson and cinder block work. Then some more fun at the lights behind the shopping center.
MARY: No time for that, YHC “Hooched it” as they say in Waxhaw.
ANNOUNCEMENTS: some COT: yes

The Student Became the Teacher

Date: 2024-04-04 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, kilowatt, sledge, Catfish FNGs: None COUNT: 5 @Catfish Spring Break Q
WARMUP: Arms Circles, Sharon Towers, Good Morning Nashville, Walked to outdoor seating area @MatthewsSocialHouse. THE THANG: 5 rounds of 6 exercises. :40 on :20 recovery. Exercises included (Merkins, LBC, Sit Ups, Leg Raises, Mountain Climbers, SSH). MARY: Various stretches. ANNOUNCEMENTS: Continued prayers for Sensei, lois and JK + Family. COT: slim_fast

We could have been running

Date: 2024-04-04 AO: the-phoenix Q: Cheese Curd PAX: teddyf3, Hippie FNGs: None COUNT: 3
WARMUP: YHC was sitting in the parking lot, alone, trying to decide if he was going to complete his weinke solo (insert joke) or go for a run. Then Teddy pulls up. Begin to ask Teddy if he wants to do the planned workout or go for a run. Decision was to go for a run. 5:29:30 in pulls Hippie and we now had our decision…proceed with workout
Head to the baseball fields…stop for some warm up along the way ssh, IW merkins, runner stretch and the slowest potato pickers ever
THE THANG: at the baseball fields, visit the 4 bleachers at each field North bleachers -incline merkins 25 -dips 25 -Bulgarian squats 25 -heels to heaven 25 Repeat on the south bleachers 20 reps per
West Bleachers -decline merkins 25 -jump ups 25 -decline mtn climbers 25 -flutters (on bench) 25 Repeat on East bleachers 20 reps per
After each round return to the parking lot and do 1 additional burpee for each round.
Run to the hill for triple nickel -monkey humpers at the bottom, backwards run up the hill, burpees at the top
Run to the playground Partner 1- 1 pull up / P2 flutters then swap Partner 1-2 pul ups/ p2 flutters then swap Etc to 5 pull ups then Partner 1- 4 pull ups / P2 box cutter Etc… step back down back to 1 pull up
Finish with some Merlin variations in the bus lot
Some Mary for the last 2:30 and done

MARY: oh yeah, she hurt so good. Always a time filler
ANNOUNCEMENTS: WTF, GoRuck Lite, Savage race
COT: YHC for a quick take out – helping out WT while he is on vacation, great to come out and explore the site – Light numbers, but great to have both Teddy and Hippie to keep me accountable – Teddy and I we gonna just run as he was sore from Tue and I was indifferent about the Q. With Hippie coming in hot, we both knew it was time to break out the weinke – Hippie was pushing all morning and never complaining – I think I complained the most about the workout today – The backwards run up the hill was rough – We all need to work on pull-ups….teddy needs to work on pull-ups. I am not sure he ever got past 2 on each round. On the later rounds just Hippie was getting after it! Oh Teddy!! – fun morning, have a great day

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