Speed day
Date: 2024-03-05 AO: fast-twitch Q: Alf PAX: Shawn Heath, hopper, Benny, geraldo, Alf, retread, Runstopper, Astro (Kyle Kirchhoff), Dosey Doe, Fraser FNGs: None COUNT: 10
WARMUP: Run to track THE THANG: 100, 200 and 400m sprints for 20 mins. Run back.
6 guys did the workout. 1 guy came late and got the warm up and cool down legs correct but missed us at the track 3 guys beat us to the track
We’ll call it 10 for FT
Take out by ‘Stro
WARMUP: Run to track THE THANG: 100, 200 and 400m sprints for 20 mins. Run back.
6 guys did the workout. 1 guy came late and got the warm up and cool down legs correct but missed us at the track 3 guys beat us to the track
We’ll call it 10 for FT
Take out by ‘Stro
Scenic Tour
Date: 2024-03-05 AO: bagpipe Q: Palmolive PAX: Cooter2, Starch, Roulette, wildturkey FNGs: None COUNT: 5 Sure, all the new construction, parks, and roads in Ballantyne are shiny and interesting, but today we decided to go back to the roots of the AO and take a slow, scenic tour of the corporate park. The PAX were vocal in their appreciation of the relaxed pace for exercises, and we even got back to launch with enough time for bonus Mary.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
Eastbound and… down?
Date: 2024-03-05 AO: skunk-works Q: flipper PAX: ChickenWing, Mountain Momma, Rudy, Smokey, flipper, Ozzy FNGs: None COUNT: 6 When Mountain Momma invited me to head out to SkunkWorks to lead our easterly PAX in a good old round of swings, YHC’s first thought was “man that’ll be a drive.” Then he told me “oh yeah, we run at SW” and my mental record skipped. So, this morning I headed out at 4:55 still trying to figure out if I knew how to do anything other than stand in a circle and grunt, but assumed I’d figure it out along the way, this is what happened. WARMUP: Jog around the parking lot to get loose, swings, synovials, prying squat, IW, Sharon Towers. THE THANG: Voodoo Complex for 1,2,3,4,5 rounds each arm. Jog around the lot again. Clean to rack squat for 1-6 each side. 10 minute EMOM with 10 SLDLs for odd minutes, 10 swings for evens. Waiter to rack to suitcase carries 2 times each arm.
Totally a meat and potatoes workout, but everyone was smoked by the end, or maybe that was just YHC. Good to get out with some PAX I’m not familiar with, and try something a little different. Thanks to MM for the opportunity to lead. MARY: yup, checked this box in the waning minutes ANNOUNCEMENTS: blood drive, 5k for courage, get out to Waxhaw trail fest for some fantastic 1st and 2nd F. COT: YHC with the take out
Totally a meat and potatoes workout, but everyone was smoked by the end, or maybe that was just YHC. Good to get out with some PAX I’m not familiar with, and try something a little different. Thanks to MM for the opportunity to lead. MARY: yup, checked this box in the waning minutes ANNOUNCEMENTS: blood drive, 5k for courage, get out to Waxhaw trail fest for some fantastic 1st and 2nd F. COT: YHC with the take out
Hold the Healers
Date: 2024-03-05 AO: 3rdf-timekeeper Q: bratwurst PAX: kirby, frasier, bratwurst, Roulette, Franky, Gump, Starch FNGs: None COUNT: 7 Hold the Healers – we can only take 1/60th of the pain, but it still is significant for the one in pain and the one “healing”. The healer accumulates this and needs to deal with it. But they can’t heal themselves. How do we help the caregivers – nurses, therapists, pastors, spouses, etc. that are taking on this pain?
Basecamp 5K
Date: 2024-03-04 AO: base-camp Q: geraldo PAX: geraldo, hopper, Emoji, Mr. Magoo, Thunder Road,Smash,Snuka,Floorslapper,O’Tannenbaum,Limey FNGs: 6 Thunder Road,Smash,Snuka,Floorslapper,O’Tannenbaum,Limey COUNT: 11 THE THANG: We moseyed off campus down Strawberry Ln, Right on Rosecliff, Left on Browns Pond Rd, Right on Coburn Ct, Right in Cary Ridge Dr, Right on 51 & Right on Strawberry Ln.
We stopped along the way for various exercises and at Davie Park for some rock work. A 5K to start the week! There was some grumbling by the pax, and some cries of “moderate”. They can blame hopper for suggesting 3 miles today and Mr. Magoo for poking the bear on Slack.You’re Welcome. Emoji might complain but he holds his own running. Floor Slapper was early O Tannenbaum on-time but wished he wore his running shoes & gloves. Been a long time since I’ve seen Smash, good work. Snuka is inching close to retirement and may start coming to The Rock on Saturdays Thanks to all and have a great week! MARY: Rosalita x 20 Hello Dollies x 20 ANNOUNCEMENTS: Blood Drive 3/8 COT: Thanks for thunder_road for the takeout
We stopped along the way for various exercises and at Davie Park for some rock work. A 5K to start the week! There was some grumbling by the pax, and some cries of “moderate”. They can blame hopper for suggesting 3 miles today and Mr. Magoo for poking the bear on Slack.You’re Welcome. Emoji might complain but he holds his own running. Floor Slapper was early O Tannenbaum on-time but wished he wore his running shoes & gloves. Been a long time since I’ve seen Smash, good work. Snuka is inching close to retirement and may start coming to The Rock on Saturdays Thanks to all and have a great week! MARY: Rosalita x 20 Hello Dollies x 20 ANNOUNCEMENTS: Blood Drive 3/8 COT: Thanks for thunder_road for the takeout
Keeping track of #s
Date: 2024-03-03 AO: soccer Q: Orange Whip PAX: f3-simba, Starch, Renato Zamudio, Phil Britto, Level10, National Treasure, jrr_tolkien, Pearce, Kellen, Ricky, Josh, Gabe FNGs: None COUNT: 13 Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down.
Just keep moving…
Date: 2024-03-04 AO: firestarter Q: Point Break PAX: Rousey, Odd Job, das_boot, kirby, Big Tuna FNGs: None COUNT: 6 Message for the day. Just keep moving. Doesn’t matter if you finish first, last, or somewhere in between. Just keep moving. Push yourself just a bit harder today than you did yesterday. Keep accelerating.
The Thang
Slow mosey up to the side lot at Target for CoP.
· Burpee x 1 OYO + SSHs x 10 · Burpee x 2 OYO + Imperial Walkers x 10 · Burpee x 3 OYO + Mountain Climbers x 10 · Burpee x 4 OYO + Low-Slow Squats x 10 · Burpee x 5 OYO + Good set of stretches to finish loosening things up
Mosey over to the front parking lot of Target.
WAVE 1: The Beast · Starting in the corner of the lot and heading clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Romanian Deadlifts (6 each leg) · RD5: Plank Jacks · RD6: Burpees
Turns out, this circuit is a little bigger than I had originally thought. After completing all 6 rounds we only had 10 minutes left. Time for an audible as I had two more circuits that went unexecuted…
Mosey back to the shopping center and over to the stairwells near the yoga studio.
WAVE 2: Stair Circuit · Partner up. P1 does called exercise while P2 runs the circuit · RD1: Glute Bridges, Bunny Hops up the stairs, across the level, Burpee x 1 and then back down. Flapjack. · RD2: Monkey Humpers, Bunny Hops up the stairs, across the level, Burpee x 2 and then back down. Flapjack.
Mosey back to launch.
Lucky for Tuna, little hand hit 6:15 before we could round out the workout with extra burpees.
Time. YHC with the takeout prayer.
The Thang
Slow mosey up to the side lot at Target for CoP.
· Burpee x 1 OYO + SSHs x 10 · Burpee x 2 OYO + Imperial Walkers x 10 · Burpee x 3 OYO + Mountain Climbers x 10 · Burpee x 4 OYO + Low-Slow Squats x 10 · Burpee x 5 OYO + Good set of stretches to finish loosening things up
Mosey over to the front parking lot of Target.
WAVE 1: The Beast · Starting in the corner of the lot and heading clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Romanian Deadlifts (6 each leg) · RD5: Plank Jacks · RD6: Burpees
Turns out, this circuit is a little bigger than I had originally thought. After completing all 6 rounds we only had 10 minutes left. Time for an audible as I had two more circuits that went unexecuted…
Mosey back to the shopping center and over to the stairwells near the yoga studio.
WAVE 2: Stair Circuit · Partner up. P1 does called exercise while P2 runs the circuit · RD1: Glute Bridges, Bunny Hops up the stairs, across the level, Burpee x 1 and then back down. Flapjack. · RD2: Monkey Humpers, Bunny Hops up the stairs, across the level, Burpee x 2 and then back down. Flapjack.
Mosey back to launch.
Lucky for Tuna, little hand hit 6:15 before we could round out the workout with extra burpees.
Time. YHC with the takeout prayer.
Wondering around
Date: 2024-03-04 AO: run Q: frasier PAX: bratwurst, Dosey Doe, midriff, Polly, retread, wingman, Gump FNGs: None COUNT: 8
WARMUP: THE THANG: Mosey around south Mecklenburg and Union County for five miles. MARY: ANNOUNCEMENTS: Waxhaw trail fest and some 5ks COT:
WARMUP: THE THANG: Mosey around south Mecklenburg and Union County for five miles. MARY: ANNOUNCEMENTS: Waxhaw trail fest and some 5ks COT:
Dueling banjos taken to 11
Date: 2024-03-04 AO: swole Q: high_tide PAX: Uncle Leo, wildturkey, ickey_shuffle, flipper, Soul Glo FNGs: None COUNT: 6 We kicked off a new 8-week program today, commemorated YHC’s 11th year of hanging out with (and being a) knuckleheads, and listened to dueling banjos. Here’s how that went down: WARMUP: Pff…we don’t need no stinking warmup (actually we may, but we’ll start slow) Mosey with a waiter carry of your 20 kg bell to the basketball court. 3 sets of: 3 pull-ups 6 goblet squats 9 explosive Merkins Waiter carry back to the parking lot THE THANG: 6 sets of 5 presses per side (20 kg) 16 sets EMOM of 10 one-hand swings, alternating hands each minute 4 rounds of 90-second heavy farmer carries #crowdpleaser MARY: We don’t need no sticking Mary (well, actually…) ANNOUNCEMENTS: Blood drive – 3/8 Madison’s daughter’s run – 3/9 COT: 11 years ago today YHC posted bleary eyed at Base Camp and began a journey I couldn’t have imagined. I’ve bootcamped, I’ve swung (swang?) kettlebells, and I’ve even “ran” (more of a shuffle, really). Through the First F, I’ve made some good friends – friends I didn’t know I was missing, friends I likely wouldn’t have met otherwise, friends who have challenged me and helped me grow. #ironsharpensiron And, perhaps most surprising to that bleary-eyed younger me 11 years ago, God has used this fitness journey and these new friends to draw me closer to Him. And that, knowing and drawing closer to Him – Jesus – far surpasses any fitness gains or involvement in my community or caring for my family, each of which F3 has also brought me.
Oh, and as for the workout, the SFG 1 prep course we began today is a good one. We’ve had good success with it the past few times we ran it (several years ago). It’s taxing on the grip, but that is a big focus, along with building snatch capacity and pressing strength. And fittingly, YHC ran off without his speaker, after having flipper so looking forward to a banjo playlist. We did eventually cue up the playlist on the phone, but it just wasn’t quite the same. Oh well, next time.
Enjoyed it, brothers. Let’s keep this thing going, getting up at the butt-crack of dawn and doing this F3 thing, and let’s keep giving it away to those bleary-eyed FNGs who have no idea how much they need it. Aye.
Oh, and as for the workout, the SFG 1 prep course we began today is a good one. We’ve had good success with it the past few times we ran it (several years ago). It’s taxing on the grip, but that is a big focus, along with building snatch capacity and pressing strength. And fittingly, YHC ran off without his speaker, after having flipper so looking forward to a banjo playlist. We did eventually cue up the playlist on the phone, but it just wasn’t quite the same. Oh well, next time.
Enjoyed it, brothers. Let’s keep this thing going, getting up at the butt-crack of dawn and doing this F3 thing, and let’s keep giving it away to those bleary-eyed FNGs who have no idea how much they need it. Aye.