Two Tangoed

Two Tangoed

Date: 2023-10-21 AO: _sob Q: C3P0 PAX: soft_pretzel FNGs: None COUNT: 2 Did a week of F3 Foundation’s Accellerate & then all PAX carried 2 coupons each for 3/4 mile stopping to do thrusters, burpees, blockees or deep merkins. Good time. Good Work. Good Fellowship.

Stonehenge Showdown – When the Q’s Away, the PAX Will Play đŸ’Ș

Date: 2023-10-21 AO: stonehenge Q: tagalong , ToeJam, snowflake, Rousey, lex_luthor PAX: tagalong, ToeJam, lex_luthor, snowflake, Rousey, @guyfromdurham FNGs: None COUNT: 6 Slackblast: Stonehenge Showdown – When the Q’s Away, the PAX Will Play đŸ’Ș
Good morning, gents! Grab your coffee (preferably from the newly opened Summit Coffee) and let’s break down the spectacular spontaneity at Stonehenge this fine Saturday.
@airwolf was slated to be our Q this morning, but when the gloom settled in and the dawn began to break, his signature howl was notably absent. No worries, the PAX had it covered. A quick huddle of heavy hitters: @tagalong, @rousey, @toejam, @snowflake (r), @lex_luthor, and @guyfromdurham (whose name still evades us, but his workout certainly didn’t) quickly organized an impromptu Q-Squad!
The concept was pure genius: 6 PAX, 60 minutes. Everyone takes the helm for 10 minutes, setting forth their most brutal series of exercises. The result? A workout so intense, it felt like an Iron Pax Challenge on steroids. One by one, our fellow PAX were humbled. @lex_luthor was the first to peace out, saying something about a soccer game. @guyfromdurham followed, apparently lost in the parking lot after his beastly deconstructed burpee escalating pyramid set. And just as we approached the final minutes, @rousey had a sudden work emergency – on a Saturday! The sound of his screeching tires will be etched into our memories. 🚗
Props to @tagalong, @toejam, and @snowflake for pushing through till the end. Nothing like a hard-earned coffee post-beatdown. ☕
Announcements:
F3 PAXgiving is around the corner! On 11/11, bring your appetites and your side dishes. Sign up and let us know what you’re bringing – check the attached PDF for the Signup Genius link.
Christ’s Closet is doing some incredible things. Originating from the bible study now known as #F3Sanctuary, it’s a testament to how faith and fellowship can lead to great acts. Check out their inspiring story here: christsclosetnc.org/. And hey, Ice9’s hosting a BBQ fundraiser – date’s a mystery but it’s on Slack somewhere. Maybe ask @snowflake, one of the founding fathers of the closet (no skeletons in there, we hope 😉).
In conclusion, while most of F3 nationwide might be sipping their morning brew post their ahem “mediocre” workout at #DaVinci, the men at Stonehenge know they’ve tasted the real deal. Here’s to impromptu leadership, intense beatdowns, and the amazing community we’ve built. Cheers! đŸ»
Stay strong, stay humble. đŸ’Ș🙌
#BetterTogether #QSwap #StonehengeSaturdayShowdown

Asphalt Jungle

Date: 2023-10-21 AO: centurion Q: Point Break PAX: Rawhide, Emoji, Mr. Magoo, Rousey, margo, Bullystick, Project Z FNGs: None COUNT: 8 YHC grabbed the Q baton at 10:30 last night. No prep. Gotta roll with it.
Decided this morning was a good time to pull out the Asphalt Jungle weinke. Basically, PAX run each lane of the parking lot. This morning’s AO provided us with Carmel Commons.
At the end of each row, a different PAX calls an exercise and we do a 10 count of called exercise. If the PAX call for a repeat exercise, or someone doesn’t call and exercise by the time we get to the end of the row, penalty burpees.
We made it almost to the end (2 miles) before we had a repeat call. We’ll do better next time.
Great group of guys this morning. Had a war baby of the age of 10 (I think, Project Z) who hung with us.
YHC with the takeout.

Rounding is Essential

Date: 2023-10-20 AO: mountain-goat Q: retread PAX: Beefeater, fleetwood, retread, Sherpa, sledge, Spammer, Watchita FNGs: None COUNT: 7 WARMUP: Head to intersection of Rounding Run and Rounding Run, bit of stretching. THE THANG: Alternate clockwise and counterclockwise Rounding Run loops while carefully avoiding the scary mailbox baby and dive-bombing owls. ANNOUNCEMENTS: Blood drive today. COT: Fleetwood led us in prayer.

Where was Lois?

Date: 2023-10-19 AO: peak-51 Q: beaver PAX: ductwork, lex_luthor, Christmas, Ductwork, Hopper, Turkey, missed a couple
Legs, missing 2, Mike “Oshkosh” Burrea (sp?) FNGs: 1 Mike “Oshkosh” Burrea (sp?) COUNT: 10 WARMUP: Run to Mathews Town Hall THE THANG: COT – the usual
 SSHs, IWs, Ms, squats, plank jacks. Pain part 1 – went with the classics – bear crawls, lunge walks, merkins, squats, planks, crab walks, little baby crunches, plank with right hand and leg high, left leg and hand high, back to “reguulaar”. Repeato x2. Pain part 2 – dips, step ups, decline merkins. MARY: Back at launch, flutters, dolleys box cutters. (Why do we have a separate backlog section for Mary?) ANNOUNCEMENTS: Blood drive is coming up. Soccer sign-ups still going on see Christmas, Lex (or Orange Whip). COT: Great to welcome a new FNG Mike Burrea “Oshkosh” to F3! Welcome Oshkosh! Lex took us out great prayer. Thank you, Lex!

The hills are alive with the sound of whistles

Date: 2023-10-17 AO: swift Q: das_boot PAX: frasier, bratwurst, soft_pretzel, Sherpa, citgo, das_boot, fleetwood, Hippie, Wolverine FNGs: None COUNT: 9 YHC hasn’t lost the Q for Swift yet and brought the coach’s whistle again. It was time to hit the hills and the PAX toured Ballantyne Country Club for the first time in a bit, living every minute of it.
WARMUP: Some of the regular warm-up activities, plus a new one: bunny hops followed by running it out.
THE THANG: 5x of 5:00 on / 2:30 recovery
MOLESKINE: YHC was excited that during the free time, Soft Pretzel chose to do the side shuffle hug, another MRMS XC classic and Bratwurst called for sweeping the goose. 👊
Frasier was taking it easy after completing the Homecoming Ultra 50k on Saturday and still held a consistent and commendable pace through the hills, joined by Citgo who is on the mend and looking like he’s back (including multiple bathroom breaks during an hour long workout). Brat led the way throughout (which is great because YHC wasn’t 💯 where to go on a couple of turns), with Softie, Fleetwood and Wolverine not too far behind. And Sherpa is on the taper for the Charlotte Marathon and it’s looking like it will be a good one for him — stay healthy, my friend!
The timing worked out amazingly to get the final 5 in on the way back, through Ballantyne resort. Then Hippie snuck in — apparently he just late enough and the pre-blasts just vague enough to not direct him to where we’d be. đŸ€Š
ANNOUNCEMENTS and COT: With the PAX of Bagpipe. Bonus whistle blow when they called time because it’s fun.

Keep Your Keys Safe

Date: 2023-10-18 AO: wamrap Q: rachel PAX: Alf, double_e, Horsehead, poptart, rachel, turkey_leg FNGs: None COUNT: 6 Standard WAMRAP fair today. Good to see Turkey Leg back out.

I Can’t Brush My Hair

Date: 2023-10-18 AO: sacs Q: geraldo PAX: Lafleur, Broken Arrow, Cheese Curd, Dora, Emoji, geraldo, hoover, lex_luthor, purell, sledge FNGs: None COUNT: 10 A fine fall morning for the Pax to gather for some good clean fun. THE THANG:
All reps completed with your ruck on.
4 Rounds 19 Sandbag Clean & Press 19 Sandbag  Front Squats 19 Sandbag Push-Ups (each hand) 400 meter Sandbag ruck
MARY: Dollies Rosalitas Heels to Heaven LBCs 1 more 400 meter lap sans sandbag
Strong work by all. This was a WOD honoring the fallen Rangers in Mogadishu thirty years ago. Check out the movie. Black Hawk Down when you get the chance. Good to see @dora back in the gloom. Purell joined us today for a change of pace from running. The sandbag push-ups were a real crowd pleaser making brushing your hair more challenging. TCLAPS to the Pax with the heavier sandbags. ANNOUNCEMENTS: Blood Drive this Friday COT:

Lou’s what?

Date: 2023-10-17 AO: skunk-works Q: Rudy PAX: Mountain Momma, lois, ChickenWing, Rudy, stonecold, Cage FNGs: None COUNT: 6 WARMUP: mosey to church, around parking lot. Jimmy Doogans, Merkins, runners stretch, downward / upward dog, arm circles THE THANG: partner farmers carry Indian run to parking lot facing hill. 3 exercises- KB swings x20, goblet squats, bent over rows. 2 rounds. Run up hill and around the lot to the left back to bells, next was 3 exercises of deadlifts to press x 20, 10 Greg Louganis, 10 shoulder presses, 2 rounds, run up hill and hang a right and run lap back to bells. 10 goblet squats, 15 American hammers ic, 20 curls, 2 rounds, run full lap of lot, 10 goblet squats, 10 reverse lunges, overhead press, 2 rounds, partner/farmer carry back to launch MARY: 25 lbc ic, flutters and 5 big boys oyo ANNOUNCEMENTS: blood drive Friday COT:prayers for those suffering in the Middle East

More Gear Less Running

Date: 2023-10-16 AO: firestarter Q: war_eagle PAX: Rudy, war_eagle FNGs: None COUNT: 2 WARMUP: Standard COP in front of Jeni’s. THE THANG: Coming off of the Homecoming 5k from this past weekend YHC was looking to keep the running low. So I recycled a gear HIT workout that I did at NOE a couples if weeks ago. And just like at NOE there were 2 Pax doing the workout. Maybe it’s a sign that I need to retire this one. 5 stations, 3 with gear and 2 with body weight exercises. 45 seconds at each station with 15 seconds rest. There were 3 rounds of exercises on the paper at each station, first round was upper body, second round was core and third round was legs. After a round rotating through all 5 stations it was two laps around the Jeni’s Ice Cream island. Station 1 = Wall incline merkins, plank, RDL’s Station 2 (KB’s) = upright rows, swings, deadlifts Station 3 (25lb plates) = tricep extensions, american hammers, squats Station 4 (cinder blocks) = curls, flutter press, calf raises on wall Station 5 = Carolina dry docks, big boy situps, burpees
MARY: None ANNOUNCEMENTS: Blood drive COT: Enjoyed catching up with Rudy. Glad Rudy showed because YHC would have been hard pressed to do this workout solo. Hopeful that Firestarter site Q Franky gets better soon.

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