Leading from way, way behind
Date: 2024-02-07 AO: wamrap Q: poptart PAX: Alf, rachel, double_e FNGs: None COUNT: 4 To keep Rachel from leading, I stepped up and took the reigns. I decided we’d use not one, but 2 blocks today. While running to top ofparking deck we did 20 of the following: curls, tri extensions, overhead press, jump squats, hand release merkins, lunges and V-Ups. 10 Blockies at the top, then head to the playground for 10 pull-ups. Repeat. I think everyone got 4 rounds except me, who got through 3.5. Good luck to Double Es 2.0 on his VT tour this weekend, and Alf was reminiscing about his glory days on campus. I think he said he use to dress up as the mascot while at school? And somebody get Rachel some clothes for next time.
Patent’s Q Audit
Date: 2024-02-07 AO: the-maul Q: Hippie PAX: patent_pending, picasso, Brexit, Odd Job, midriff, Franky, super trooper, teddyf3 FNGs: None COUNT: 9 WARMUP: hill Billie’s, imperial walkers, SSH THE THANG: 1. rock pile for overhead press, bent over rows, curls with Mercans in between (reg, wide, diamond.
2. HIIT – 20 sec on; 10 sec off for mtn climbers, squats, plank jacks, star jumps, burpees
MARY: 40 seconds on 20 seconds off; flutters, LBC, box cutters, cockroach, Freddie mercury
ANNOUNCEMENTS: @madison daughters race sign up
COT: My Grandfather, John; cancer; peace for his remaining months left
2. HIIT – 20 sec on; 10 sec off for mtn climbers, squats, plank jacks, star jumps, burpees
MARY: 40 seconds on 20 seconds off; flutters, LBC, box cutters, cockroach, Freddie mercury
ANNOUNCEMENTS: @madison daughters race sign up
COT: My Grandfather, John; cancer; peace for his remaining months left
Nail Appointment
Date: 2024-02-05 AO: firestarter Q: war_eagle PAX: Franky, teddyf3, Deadbolt, Starch, das_boot, Odd Job, wildturkey, Rousey, Point Break FNGs: None COUNT: 10 WARMUP: Mosey to 131 Main for COP.
THE THANG: – Head to the A1nail Bar on Ardrey Kell for our nail appointment. But instead of manipedi’s we got big ol rocks. Circuit of 11’s with 1 curl, run to the other end of the lot then 10 burpees. Work down 2&9, 3&8, etc. Next circuit was same concept but rock press flutters and big boy situps. Wanted to do a circuit of squat press and monkey humpers to hit the legs but not enough time. – Mosey back to Blakeney stopping again at 131 Main for partner parking lot bear crawl merkins. Had a whole nother plan for partner work on the playground but only enough time for the parking spot bear crawl merkin. Maybe next time. Brisk pace back to launch for 1 minute of plank then finito.
MARY: See above
ANNOUNCEMENTS: – Madison’s daughter is organizing a 5k in March. Sign up via Slack. – Marta is always looking for more blood donors. There is a huge shortage. Please consider donating at his next drive.
COT: YHC had to leave early to get a 2.0 to school so not sure who took us out in COT. – Point Break has gotten in shape y’all. He crushed the curl/burpees and lapped us. – Starch is 2 weeks in to F3 and already regained his November Company form from The Citadel. – Deadbolt put work in and did not cheat the exercises. The Q is supposed to be watching these things and Deadbolt did more reps than required. When it came down to 2-3 reps on the 11’s he was doing more. If you are going to run down to do a set make it worthwhile am I right? – Das Boot is best all around be it running, bootcamp, 2nd F, 3rd F…he is everywhere. – I think Wild Turkey just stayed at Blakeney since Davinci and worked out the whole time. He’s a machine. – Odd Job and Franky took a break from running more miles than Forest Gump to slum with the bootcampers and both barely broke a sweat. – Rousey looks to be all healed up and pushing guys to get better…and of course always pushing himself. – Speaking of healing up Teddy continues to defy medical timeframes and limitations and is pretty damn impressive in what he is able to do coming off of major surgery.
It was an honor and privaledge to lead this group. Thanks gents for coming out.
THE THANG: – Head to the A1nail Bar on Ardrey Kell for our nail appointment. But instead of manipedi’s we got big ol rocks. Circuit of 11’s with 1 curl, run to the other end of the lot then 10 burpees. Work down 2&9, 3&8, etc. Next circuit was same concept but rock press flutters and big boy situps. Wanted to do a circuit of squat press and monkey humpers to hit the legs but not enough time. – Mosey back to Blakeney stopping again at 131 Main for partner parking lot bear crawl merkins. Had a whole nother plan for partner work on the playground but only enough time for the parking spot bear crawl merkin. Maybe next time. Brisk pace back to launch for 1 minute of plank then finito.
MARY: See above
ANNOUNCEMENTS: – Madison’s daughter is organizing a 5k in March. Sign up via Slack. – Marta is always looking for more blood donors. There is a huge shortage. Please consider donating at his next drive.
COT: YHC had to leave early to get a 2.0 to school so not sure who took us out in COT. – Point Break has gotten in shape y’all. He crushed the curl/burpees and lapped us. – Starch is 2 weeks in to F3 and already regained his November Company form from The Citadel. – Deadbolt put work in and did not cheat the exercises. The Q is supposed to be watching these things and Deadbolt did more reps than required. When it came down to 2-3 reps on the 11’s he was doing more. If you are going to run down to do a set make it worthwhile am I right? – Das Boot is best all around be it running, bootcamp, 2nd F, 3rd F…he is everywhere. – I think Wild Turkey just stayed at Blakeney since Davinci and worked out the whole time. He’s a machine. – Odd Job and Franky took a break from running more miles than Forest Gump to slum with the bootcampers and both barely broke a sweat. – Rousey looks to be all healed up and pushing guys to get better…and of course always pushing himself. – Speaking of healing up Teddy continues to defy medical timeframes and limitations and is pretty damn impressive in what he is able to do coming off of major surgery.
It was an honor and privaledge to lead this group. Thanks gents for coming out.
Kicking up circles
Date: 2024-02-06 AO: swift Q: flipper PAX: voodoo, bratwurst, kirby, Gump, soft_pretzel, Kielbasa, flipper, midriff FNGs: None COUNT: 8 WARMUP: jaunt to the bullring and dynamics per usual THE THANG: 800 meter repeats, 600 at somewhere in the half-marathon pace range with 200 at “very hard” effort.
PAX have homework, average your paces for each of the 200 “kicks” and that’s your target for the last 200 of every interval for the rest of the month… unless you’re tapering in which case we’re just happy to see you!
Good luck to the boys with races coming up, especially softy heading into his first 26.2!
Voodoo left early, something related to pants I believe, while Kielbasa was an honorable mention for running near, but not with, the PAX.
Much fun had by all
MARY: nope ANNOUNCEMENTS: Run for Courage 5k put on by Madison’s 2.0, early March, see various channels for details. COT: w/ bagpipe
PAX have homework, average your paces for each of the 200 “kicks” and that’s your target for the last 200 of every interval for the rest of the month… unless you’re tapering in which case we’re just happy to see you!
Good luck to the boys with races coming up, especially softy heading into his first 26.2!
Voodoo left early, something related to pants I believe, while Kielbasa was an honorable mention for running near, but not with, the PAX.
Much fun had by all
MARY: nope ANNOUNCEMENTS: Run for Courage 5k put on by Madison’s 2.0, early March, see various channels for details. COT: w/ bagpipe
Wide Open Spaces
Date: 2024-02-06 AO: bagpipe Q: Cooter2 PAX: Roulette, picasso, Pilgrim, commish, Starch, Rousey, madame_tussauds FNGs: None COUNT: 8 WARMUP: Mosey to the fancy new picnic shelter with the faux grass lawn like the Brady Bunch’s backyard (Wide Open Space #1) for a comprehensive warmup; THE THANG: Mosey to Wide Open Space #2 (the putting green place at the Bull Ring) for laps and shared exercises called by each of the PAX;
Reverse Native American Run back to launch lead by Soft Pretzel (isn’t he a Swifty? Glad to have him join us either way);
Run out the clock with some parking lot line reps and then time was called!
MARY: – Wouldn’t be this be a good name for the next FNG?
ANNOUNCEMENTS: Message Kirby on slack for all announcements.
COT: Commish and Madame Tussauds were a sight for soar eyes this morning in the Gloom. Great to see you boys!
It was an honor leading this morning. Hope to see you all again real soon. Y’all come back now, ya’ hear?
C2
Reverse Native American Run back to launch lead by Soft Pretzel (isn’t he a Swifty? Glad to have him join us either way);
Run out the clock with some parking lot line reps and then time was called!
MARY: – Wouldn’t be this be a good name for the next FNG?
ANNOUNCEMENTS: Message Kirby on slack for all announcements.
COT: Commish and Madame Tussauds were a sight for soar eyes this morning in the Gloom. Great to see you boys!
It was an honor leading this morning. Hope to see you all again real soon. Y’all come back now, ya’ hear?
C2
Please, Hold On
Date: 2024-02-06 AO: 3rdf-timekeeper Q: Gump PAX: Gump, Kielbasa, Roulette, bratwurst FNGs: None COUNT: 4 @Gump led a discussion on Chapter 2: Please, Hold On. Which was about loneliness.
other things mentioned: – Overnight Oats prep – www.oatsovernight.com – Case for Heaven by Lee Strobel. Book: The Case for Heaven: A Journalist Investigates Evidence for Life After Death https://a.co/d/iXq5QgN ; Movie (Amazon Prime): https://watch.amazon.com/detail?gti=amzn1.dv.gti.54705a3d-5f9f-4579-9591-bf048eeb9de5&ref_=atv_lp_share_mv&r=web
@Bratwurst will lead Chapter 3 next week: See No Stranger
other things mentioned: – Overnight Oats prep – www.oatsovernight.com – Case for Heaven by Lee Strobel. Book: The Case for Heaven: A Journalist Investigates Evidence for Life After Death https://a.co/d/iXq5QgN ; Movie (Amazon Prime): https://watch.amazon.com/detail?gti=amzn1.dv.gti.54705a3d-5f9f-4579-9591-bf048eeb9de5&ref_=atv_lp_share_mv&r=web
@Bratwurst will lead Chapter 3 next week: See No Stranger
Super Late Blast
Date: 2024-01-30 AO: bagpipe Q: Eleanor PAX: war_eagle, Roulette, Cooter2, wildturkey, picasso, Hawkeye, Starch, Starch FNGs: 1 Starch COUNT: 8 WARMUP: > 500 Jump ropes THE THANG: > Run 1/4 mile, 25 core exercies, 20 Merkins, 15 squats, 10 Lunges, 5 burpees (repeat) MARY: No time ANNOUNCEMENTS: COT: 🙏🏽
8 was enough
Date: 2024-02-05 AO: swole Q: high_tide PAX: The Worm, flipper, voodoo, Uncle Leo, Soul Glo, Emoji, Hotty Toddy FNGs: None COUNT: 8 WARMUP: SSH Swings IW Prying squat
THE THANG: Two bells in hand(s) and mosey to the playground pitch. Rep scheme: 3-5-8-3-5-8-3-5-8 Double clean and press Pull-ups (modified as needed)
Mosey back to the cheese grater (aka parking lot). Same rep scheme. Double front squats
Waiter carry down, switch sides, and back.
Merkins on bells.
Done-zo.
MARY: Nah
ANNOUNCEMENTS: Some sorta Savage race sometime later (June-ish?) Probably some blood-letting next month
COT: Near record, surely top 10, attendance for Swole today. @The_Worm asked what the occasion was, and I’m sure it was the promise of the playlist (https://open.spotify.com/playlist/23UVXumrgLfHoPlCNNidgf?si=ArNkJ-ZNT7GvS3dKjEjETg&pi=u-iCeGcSEqT_yw), though it could’ve been the workout. 🤔
Welcome to Hotty Toddy, a returning Charlotte native (unicorn), by way of Mississippi and Raleigh. Look for him to post again at an AO near you.
Eat your protein, drink water, and get your sleep. This is good work, men.
Aye.
THE THANG: Two bells in hand(s) and mosey to the playground pitch. Rep scheme: 3-5-8-3-5-8-3-5-8 Double clean and press Pull-ups (modified as needed)
Mosey back to the cheese grater (aka parking lot). Same rep scheme. Double front squats
Waiter carry down, switch sides, and back.
Merkins on bells.
Done-zo.
MARY: Nah
ANNOUNCEMENTS: Some sorta Savage race sometime later (June-ish?) Probably some blood-letting next month
COT: Near record, surely top 10, attendance for Swole today. @The_Worm asked what the occasion was, and I’m sure it was the promise of the playlist (https://open.spotify.com/playlist/23UVXumrgLfHoPlCNNidgf?si=ArNkJ-ZNT7GvS3dKjEjETg&pi=u-iCeGcSEqT_yw), though it could’ve been the workout. 🤔
Welcome to Hotty Toddy, a returning Charlotte native (unicorn), by way of Mississippi and Raleigh. Look for him to post again at an AO near you.
Eat your protein, drink water, and get your sleep. This is good work, men.
Aye.
Pyramids and Ladders
Date: 2024-02-03 AO: the-rock Q: madison PAX: poptart, geraldo, Emoji, THE Rug Doctor, hoover, ductwork, Focker, Water Works, Cheese Curd, Cottonmouth, Alf, gummy, hopper FNGs: None COUNT: 14
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
A tale of two suns
Date: 2024-02-04 AO: soccer Q: Orange Whip PAX: Pepe, National Treasure, Orange Whip, Scratch and Win, Brian D. Vessels,, Rolodex, Christmas, Victor Faraj, Mile High, Oscar Huerta, Josh, Matt, Kellen, Brody, , Coco FNGs: 1 Coco COUNT: 15 What a day. Cold but sunny. Fields were slick with ice from the start but we adjusted.
Competitive, a little chippy (in an F3 sense) and all around two good matches. The side with the sun in their face lost both matches pretty decidedly so we can say that is a factor.
Rolodex was back which was nice and claimed he was out of shape and then would show us that quick first step.
After a few easy goals for our team Victor and Christmas turned up the intensity quickly.
Missed Tolkien and Simba but good luck with their matches today
NT went down late with a hammy and the 2nd game really fell apart after that. Get well 🙏
Some awesome goals today by Brian, Christmas, Matt and Rolo from far out.
Update: Josh still has never one-touched a ball in a match
Until next week…
Competitive, a little chippy (in an F3 sense) and all around two good matches. The side with the sun in their face lost both matches pretty decidedly so we can say that is a factor.
Rolodex was back which was nice and claimed he was out of shape and then would show us that quick first step.
After a few easy goals for our team Victor and Christmas turned up the intensity quickly.
Missed Tolkien and Simba but good luck with their matches today
NT went down late with a hammy and the 2nd game really fell apart after that. Get well 🙏
Some awesome goals today by Brian, Christmas, Matt and Rolo from far out.
Update: Josh still has never one-touched a ball in a match
Until next week…