Voodo Complex… deconstructed

Voodo Complex… deconstructed

Date: 2025-06-02 AO: swole Q: flipper PAX: Unplugged, wildturkey, frehleys_comet, high_tide, Emoji, flipper FNGs: None COUNT: 6 In the uncharted wastelands of the break between programs, YHC had to come up with a beatdown worthy of following “The Grind”. In the spirit of building on the gainz from 8 weeks of AMCRAP (typo intentional), I decided to bring forward a concept I’d been toying with for a while. Take a fan favorite complex and deconstruct it into a workout which focused on the elements independently, while building all-around fitness. Unfortunately we only hit 5 of six movement due to limitations on time, but the spirt of the exercise was realized
WARMUP: the usual SSH, IW, LSS, Synovials, prying squats. THE THANG: all sets based on having a light, medium, and heavy bell available, some sharing required. Each set was a 5 minute AMRAP conducting the same exercise with each bell in succession, step down reps and increase weight. PAX chose the increments of both.
We did Swings, High Pulls, Cleans, Goblet Squats all in this format.
Snatches were 5 each side alternating till failure. Only presses got left out (hence Voodo… left off an O).
MARY: boat canoe, flute bridge, elbow plank ANNOUNCEMENTS: nada COT: YHC took us out

1 official triple nickel, one sneaky one

Date: 2025-06-02 AO: base-camp Q: Mr. Magoo PAX: Cheese Curd, Smash, Mr. Magoo, thunder_road, Pilgrim, Limy FNGs: None COUNT: 6 WARMUP: Limy is the Q, but couldn’t be added
THE THANG: We spent some time running the hill on Rosecliff, some rock work near the concession stand MARY: some ANNOUNCEMENTS: COT: thanks TR for taking us out

Dolcet Tones

Date: 2025-06-02 AO: _sob Q: kirby PAX: taggart, Point Break, Odd Job FNGs: None COUNT: 4 WARMUP: like maybe 75 squats some windmills and Merkins. THE THANG: the WARMUP went right into the thang. Lunge holds Reverse plank holds. Pretzel crunch holds. 5Min run at pace out and 5 back. Back to playground and as many big boys and Merkins you can do in 5 min. MARY: See above ANNOUNCEMENTS: Run Kid Rocks stupid Inferno race. COT: you are not promised tomorrow so get after it today.

Growing Up

Date: 2025-05-31 AO: chicken-run Q: tuck PAX: bratwurst, midriff, Astro (Kyle Kirchhoff), Chopper, Doublemint, Franky, Green Label, gumbo, soft_pretzel, toolbag FNGs: None COUNT: 11 As I sit at the pool with my good friend soft_pretzel I can’t help but reflect on the fun times we had at Chicken Run that one time. It was an unusually cool morning in May 2025. Saturday the 31st if memory serves. We were middle aged and still had half our lives in front of us. So innocent. So naive. If we only knew then what we know now. That I’d need a nap later on. That Softy shouldn’t have worn white shoes. That I should have applied more Glide. It’s funny- at that age you think you have everything figured out. But then you get in the shower after the run and start screaming like a little girl. In those moments you realize you have a lot of growing up to do. And then before you know it, you’ve moved on from working at Chick-fil-A to a desk job, your friends like Chopper are settling down and getting engaged, and you have Asian friends like Doublemint. We’ve certainly come a long way since that 10 mile run in May 2025. Here’s to the next few years before the wheels fall off :facepunch: .

I Gotta Go to a Swim Meet

Date: 2025-05-31 AO: the-rock Q: rachel PAX: Snuka, double_e, Tuna, Water Works, Flatiron, Horsehead, O’Tannenbaum, rachel FNGs: None COUNT: 8 WARMUP: 10 burpees OYO. Mosey through parking lot.
THE THANG: Workout was broken into 2 parts. First part was 5 rounds of a warm exercise followed by rock exercises followed by rockies followed by a run. Second part was a long suicide along the outer road with 6 stops. Burpees, thrusters, prisoner squats, Mike Tysons, split squats and 8 count body builders.
MARY: Nope
ANNOUNCEMENTS:
COT:

Snake Eyes Soul Crusher

Date: 2025-05-31 AO: davinci Q: Roulette PAX: Odd Job, Starch, F3 Elsa, Roulette, Snake Eyes (Q) FNGs: None COUNT: 5 WARMUP: Mosey to the Best Buy parking lot, SSH, IW, arm circles… case down Elsa before he went back home THE THANG: Cinder block work next to Target 3 rounds 10x curls, overhead press, rows, squats Between each round Half of Pax run to the end of the parking lot, other half deep merkins on the cindys
Light post work being the shopping center 5 big boys at each
Mosey over to Elevation 2 laps Lunge walk the short side Sprint the long side
Mosey to the fountain 3 rounds 15x dips 10x jump-ups
Mosey home
MARY: LBCs, flutters ANNOUNCEMENTS: Inferno race COT: Gratitude for all that is provided

The Opposite of Earmuffs

Date: 2025-05-31 AO: olympus Q: Krzyzewski PAX: high_tide, flipper, Mountain Momma, taggart, Emoji, ickey_shuffle, Toto, hoover FNGs: None COUNT: 9 Cool temps, a mild breeze, and warm sunshine greeted the pax this morning in near idyllic conditions. In theory, this delightful backdrop should have set us up for an efficient and smooth beat down. The one factor YHC didn’t count on was the impromptu Cool Hand Luke dynamic that unfolded set after set. Despite best efforts, including Ickey’s masterful offering of listening ears to Flipper, ladders got confused with pyramids and set counts got mixed up with rep counts. Nevertheless, we all managed to get through it with a decent pump to show for it. The only casualty YHC was aware of, besides momentary sanity, was Emoji’s sports drink courtesy of Mountain Momma’s turning radius post-beatdown. All-in-all great to see the usual suspects today and always a pleasure to have Hoover post to the dark side. As always, YHC is honored that you trust him enough to lead these things and have people actually show up for the nonsense. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Brutes & Ladders – A: Clean – L (3x); clean – R (3x); clean – L (2x); clean – R (2x); clean – L (1x); clean – R (1x) – B: Replace “clean” above with “clean & press” – C: Replace “clean & press” above with “clean, squat, & press” – D: Repeato B above – E: Repeato A above 2) Balance Complex (3 sets) – 1-handed swings (15x); lawnmower rows (15x); staggered merkins (15x) (repeat with other arm) = 1 set – Subtract 5x of each element each set 3) EMOM-o-RAMA (10 min.) – A: Swing squats (10x) – B1: SLDL (5x e/s) – B2: Lawnmower rows (5x e/s) – B3: Snatches (5x e/s) – B4: Bent-over row (5x e/s) – B5: Sumo squats (10x) 4) Ministry of Silly Walks (4 sets) – Farmer’s carries (90 sec.) – Subtract 20 sec. each set 5) Hammer Grip KB Curls (12x) (3 sets) MARY: Mary was kind of a winding smorgasboard of things: – KB pass-throughs (aka “castle-ing”) 5x e/w – Demon crushers (10x) – Anchored leg raises (10x) ANNOUNCEMENTS: – :drop_of_blood:Blood drive on 6/20 (see Slack) – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Mountain Momma’s post on Slack) – :house_with_garden: Flatiron is selling his house (see Slack) – :weary: “The mass of men lead lives of quiet desperation” – Henry David Thoreau in Walden; Of course circumstances are often out of our control, but your mental state, your ability to show up, and your ability to make choices are always at your disposal. YHC’s theme for June is ‘take action’. Be the man in the arena or whatever you want to call it; stop delaying and make forward progress…as that Nike ad says, “Yesterday, you said tomorrow.” Let’s do this. COT: YHC took out the joint groups

Something New and Something Old

Date: 2025-05-31 AO: stonehenge Q: wingman PAX: Moth, Cheese Curd, margo, wingman, wildturkey FNGs: None COUNT: 5 6a lets go. Run to the Amp. WARMUP: SSH, IW, Windmill, Mountain Climbers. Run to Upper hill top. Observe a big-ass hill. :eyes: wildturkey coming soon to a workout near you. THE THANG: Run Upper. Use the big lights as a exercise point. Alternate 10 merkins and 10 Squats. Stop at Community House.
Run to the Well Deck. Go to bottom. 10 Dry Docks, 20 LBC Alternating at the bottom of each Ramp to the Top. At the top, take a mountain to take in the glory of the morning: – downtown – calvary – dirt piles – Game of Throne Ice Walls (new grocery retaining wall) – Pickleball on the top of next deck over. – Sun! Do 50 air-presses while we wall squat. Take the stairs down
Use the 4 buildings as stopping points for alternating 20 dips 10 Step-ups (5 a leg)
Run the course to lower ave. At each light Alternate: 10 jump Squats 20 Flutters
Stop for Some Mary Run to Stream Park Two rounds of 10 pullups plus Big Boy Situps.
Run Home with a bit of extra time as observed by wildturkey. Not done Yet! Hairburners! Two Rounds each. Chase the Runners around the lot.
MARY: superset of mary. Don’t drop your legs: Flutter, Dolly, Freddie, Rosy. 1 min plank.
Fin! ANNOUNCEMENTS: Blood Drive. COT: Glorious Day in SOB. We talked about beginnings. We shared other information that you do in the gloom. Its what its there for.

GhostRunner

Date: 2025-05-29 AO: run Q: Alf PAX: hoover, Alf, Horsehead, poptart FNGs: None COUNT: 4 4 for 4 at a wet GhostRunner followed by :beer: and Klondike bars.

GhostRunner

Date: 2025-05-29 AO: run Q: Alf PAX: hoover, Alf, Horsehead, poptart FNGs: None COUNT: 4 4 for 4 at a wet GhostRunner followed by :beer: and Klondike bars.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte