Bank Holiday

Bank Holiday

Date: 2024-02-19 AO: swole Q: mighty_mite PAX: voodoo, The Worm, Uncle Leo, flipper FNGs: None COUNT: 5
WARMUP: 10 swings, prying squats, stretching arm circles THE THANG: 5 rounds of 3/5/8 double clean and press Farmer carry to playground 5 rounds of 3/5/8 double front squat and pullup Rack carry back to launch MARY: ran out of time ANNOUNCEMENTS: Blood Drive March 8 COT: Thankful for the opportunity to Q even though my skills are rusty(forgot my speaker). Also thankful the 4 other pax(who all work in the finance industry I believe) ignored the temptation of a bank holiday fart sack.

Standing room only

Date: 2024-02-18 AO: soccer Q: Orange Whip PAX: Mile High, jrr_tolkien, Scratch and Win, BobbyFischer, Moondance, Renato Zamudio, Orange Whip, Level10, National Treasure, Matt McCoy, f3-simba, Phil Britto, Kellen, Koko, Nick, Adam, Crystal, FNGs: None COUNT: 17-20?? Big group yesterday. I know I missed a few guys on this. We had about 9v9 I believe. Please comment on who I missed.
Awesome morning and I thought we would be very light with the 31 degree starting temp.
Super fun and close – much better than the past two weeks. Mile High and I made sure to be on opposite teams because we didn’t want one team to be too “stacked”. And it worked!
Kellen and National Treasure were putting on defensive clinics for their respective teams and had several highlight plays.
Adam made a nice own goal header and followed it up with a normal goal within 10 seconds :clap:
Will (Simba) has grown before our eyes and can no longer be treated like a kid – since he’s bigger than 75% of the guys out there – and fast as hell. He’s gonna be great – as long as he doesn’t learn from Josh and completely stop passing.
Renado continued his quiet natured goal sniping from 20 yards out and had a nice match.
Koko came back out and built some confidence with the game winning 5-4 goal. I went to give him a fist bump at one point and he ducked as if I were punching him. He’s green so maybe he can learn from Simba’s ascension and become a man.
Level 10 looks healthier and had a strong defensive match.
Bobby Fisher was facilitating and talking the entire match keeping us on point.
Phil was throwing shoulders (in a good way) and played physical, a la Tolkien, which is my favorite kind of futbol.
Moondance did his thing and played the beautiful game the right way with precision passes and cheeky comments, and a few body shots to back off his defender.
Nicks footwork was incredible the entire match. Some really impressive moves.
Missed many regulars today but numbers have been strong :muscle: .
Heal up to you fellow 40+’s who are prob hurting like I am today. 6+ miles in the books.
Love the hustle from the entire group!
See you boys in a week.

Slaughter’s Windshield List

Date: 2024-02-19 AO: base-camp Q: Emoji PAX: Mr. Magoo, Focker, thunder_road, Floor Slapper, Rousey, Limey, Walleye FNGs: 1 Walleye COUNT: 8 Stealing Slaughter’s Windshield List – 1-Run the parking lot, do first exercise , then run, then repeat add the next exercise each cycle. Cumulative each time up until completing # 12. Total time: 45 min. No warm up. Go: 1 – Run 2- 15 Merkins 3- 20 LBCs 4- 25 Squats 5- 25 Flutter Kicks (2 ct) 6- 20 Dry Docks 7- 15 Wide Arm Merkins 8- 20 Lunges 9- 25 Shoulder Taps 10- 25 Mountain Climbers (2 ct) 11- 12 Burpees 12 – WW2 Sit ups
COT – Welcome FNG Walleye visiting NC for work from Minnesota. Thank you Thunder Road for bringing him in. Thunder took us out.

Collection of Stuff – at The Rock

Date: 2024-02-17 AO: _area-51 Q: Emoji PAX: geraldo, ductwork, poptart, Runstopper, Mr. Magoo, hopper, Cottonmouth, Abacus_III FNGs: None COUNT: 9 Parking Lot Tracers around parking lot to Olympus Monkey Humpers aimed at Olympus faces. Mosey to tree row.
11 TREE ROW 1 Merkin, Run to first tree, 10 LBCs – run back to start 2 Merkins, Run to second tree, 9 LBCS – run back to start 3 Merkins, Run to third tree, 8 LBCs – run back to start (continue through11th tree)
ROCK CIRCLES Mosey to Rock Pile, Pick up Rock Walk around the traffic circle doing continuous Bi’s – stop, 10 bent over rows Walk around the traffic circle doing continuous Tri’s – stop, 10 bent over rows Walk around the traffic circle doing continuous Overhead Presses – stop, 10 bent over rows Walk around the traffic circle doing continuous combo Bi’s Tri’s, Presses – return rock
Mosey to Calvary Corner
B.A.M.S. • 10 merkins 10 air squats 10 merkins10 big boy Sit-ups • 9 merkins 9 air squats 9 merkins 9 big boy Sit-ups • 8 merkins 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to one of each Partner up: Partner 1 run to 2nd parking lot light post, Partner 2 picnic table step ups (switch) (repeat) Partner 1 run to 2nd parking lot light post, Partner 2 picnic table dips (switch) (repeat)
Mosey to Hot Box Wall Sit/People’s Chair -Partner 1 run to 2nd parking lot light post, Partner 2 Mohamad Ali’s (switch) Partner 1 run to 2nd parking lot light post, Partner 2 Arm Raises (switch) Partner 1 run to 2nd parking lot light post, Partner 2 Balls to the Wall (switch)
Mosey halfway home – parking lot curb to curb: 20 merkins run to opposite curb 18 merkins run back 16 merkins run to opposite curb 14 merkins run back 12 merkins run to opposite curb 10 merkins run back
Return to Launch

Oki is done …..

Date: 2024-02-19 AO: firestarter Q: Franky , Starch, Point Break, kirby PAX: kirby, Starch, Point Break, Rudy, Franky FNGs: None COUNT: 5
WARMUP: Starch did his first Q and led us through the warmup with some light running, planks, potato pickers, and merkins. THE THANG: point break took over for some window shopping in Blakeney. Stopping by each door and doing some LBCs, merkins, squats, and Carolina dry docks. Then for some bear crawling and dirkins. Franky took over after that for a run behind target stopping at every other street light for some flutter kicks. Then back for some American hammers. The wall behind target got repaired so we tested structural integrity of the new wall by doing 10 wall climbs. Kirby took over for an insane amount of arm raises and some running. MARY: nope ANNOUNCEMENTS: oak island is over!!! COT: Kirby took us out.

4x4x48

It’s about that time of year again, where some of the completely stupid show off just how far we are willing to go to prove it!

4x4x48 is a simple concept:

4 miles – every 4 hours – for 48 hours

We have done this in year’s past and had a “great” time pushing each other to continue on. This year with so many Waxhaw PAX doing 75 Hard, we figured we would change it up slightly to allow more PAX to join in and be stupid together!

The new rules will go as follows:

4 miles – OR – 45 mins of ruck or workout – every 4 hours – for 48 hours.

This will give you 3 distinct options you can choose or mix up throughout the 48hrs. We will be completing the first and last together as a group, and it will be a 45 min run/ruck. All others are to be completed on your own, or reach out to others to have them join you, but only the first and last will have a scheduled meet up location and route. The schedule will go as follows:

(3/8)Friday 8pm – first run together- launch from Floater

Friday Midnight

(3/9)Saturday 4am

Saturday 8am

Saturday noon

Saturday 4pm

Saturday 8pm

Saturday Midnight

(3/10)Sunday 4am

Sunday 8am

Sunday noon

Sunday 4pm – final run together – launch from Floater

And for those that want to celebrate together, we can grab a drink at Taphouse afterwards.

These times are approximate and meant to keep you on track, however if you have a conflict, just ensure to get your run/ruck/workout in before the 4 hour window expires and get back on track.

As always- hit the Slack channel to keep everybody accountable and informed of where your next run/ruck/workout may be held

https://f3waxhaw.slack.com/archives/C06KSUMD1CZ

Let’s go fellas!

Just another stupid way to pull us out of our comfort zones… And beds to do something completely stupid!…. See you there!

 

The Ultimate Penultimate

Date: 2024-02-17 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, mighty_mite FNGs: None COUNT: 5 Five pax strong battled through a mostly meat and potatoes workout this morning to finish off Week 7 of our latest journey. Mumblechatter made the rounds covering Farm Haus sausages, other and sundry smoked meats, why you don’t want to own a mansion in Gilbert, AZ, and a coming of age tale for YHC at a ZZ Top concert in high school. A change of pace mostly-southern rock playlist guided our journey and the pax put this week in the books as we gear up for the final week of hypertrophy. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), slingshots (10x e/w) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for four sets (e/s) – Goblet squats 3x/5x/8x for four sets 2) Fib. B – Heavy swings 3x/5x/8x for four sets – Explosive merkins 3x/5x/8x for four sets 3) Carries – Single-Bell Rack (20 paces / 30 / 50 alternating) (2 sets) – Single-Bell Waiter (20 paces / 20 / 50) (2 sets) MARY: Mary by committee today with a roulette of exercises called out by the pax ANNOUNCEMENTS: – 3/8 – oddly enough, another blood drive is already here – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – give it a look – Mathew 5:5 “Blessed are the meek, for they shall inherit the earth.” This is your periodic reminder that the Greek word for meek “πραΰς” is difficult to translate and argued by some scholars to mean something more like “demonstrating power without undue harshness.” In other words, blessed are those who have swords, but keep them sheathed, for they will inherit the earth. Our community needs more strong men indeed, but even more so, strong men who can control their strength. Be this man this week. (Link: biblehub.com/greek/4239.htm) COT: Emoji and the men of the Rock converged and we collectively went out together

ALT OAK

Date: 2024-02-17 AO: chicken-run Q: HazMat PAX: bunker, das_boot, Dosey Doe, frasier, hairball, jrr_tolkien, Polly, rock_thrill, turkey_leg FNGs: None COUNT: 10 WARMUP: 4-5 THE THANG: 10 plus MARY: ANNOUNCEMENTS: COT: OYO

🪨 📄 ✂️…💩…

Date: 2024-02-17 AO: stonehenge Q: Palmolive PAX: lex_luthor, Rousey, f3bigtuna FNGs: None COUNT: 4 Another epic Stonehenge/Da Vinci convergence as 4 PAX got a surprise test of their school yard competition skills with 7 rounds of rock, paper, scissors at pain stations with the winners and losers doing different exercises.
We explored the new construction in the Bowl and found some new spots for coupons and hills. This really is the best AO in the region!
WARMUP: Mosey to Brixham Hill parking lot, potato pickers, plank, mountain climbers, and some other moves to get warm.
THE THANG: Stop at the rock pile by the fitness trail (thanks to Rousey for stocking it up). First round of RPS has the winner pick the losers rock for goblet squats, head shoulder knees and toes, and overhead presses.
Ditch rocks and head to Bagpipe Hill for a lunge walk to the top then RPS at the top. Winners do SSH, losers do monkey humpers to the drivers on 521.
Apparently there’s a lot of riff raff in this area, so the AMP was unfortunately fenced off and closed…so we did RPS at the benches on the way to Stream park. Winners did incline merkins, step ups, and 25 dips. Losers did derkins, jump ups, and 50 dips.
Go to Stream park for more RPS. Winners walk down the hill for jump squats, losers go down the slide/rollers face first. 3 rounds then pull ups or CDDs at the bridge.
Mosey up to the new seating area by Lower Ave for RPS. Winner picks losers rock for rifle carry down the winding path by the lake with 10, 20, then 30 goblet squats at each turn.
Dump rocks and mosey back to launch so Big Tuna could don a 32 lbs weighted vest for 4 count merkins, LSSs, J Los.
MARY: Freddie Mercs, pistol crunches, WW1s, chippy cross, and glute bridges
ANNOUNCEMENTS: Area 51 blood drive
COT: I took us out, hoping those that are troubled inside or out get help and find non-violent ways to express their pain.

My cat has herpes

Date: 2024-02-16 AO: kevlar Q: Runstopper PAX: poptart, ChickenWing, Orange Whip, Rudy, Rhapsody FNGs: None COUNT: 6 2 mile pre-run by OW and Rhapsody
Immediately went into circle work. Lots of mumble chatter throughout this contest and Runstopper actually obliged and joined in.
We covered a lot of locker room topics today but Pop Tarts car having herpes in its eye sort of stole the show.
Ran to 55+ neighborhood and after helping Runstopper pick out his house for next year he led us in a variety of stations and told us about the traffic patterns in Laos.
Got 2 more miles in and went the scenic route through the neighborhood and got back right after 6:15.
Really fun morning with lots of smack talk and laughs.
RIP- inventor of the Pop Tart. Cause of death: too many Pop Tarts.
COT – Runstopper

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