King of the Hill
Date: 2025-04-04 AO: centurion Q: Hawkeye PAX: snowflake, Point Break, Mr. Magoo, Snuka, Cheese Curd, Circuit City, Mildew, Rocky from KC FNGs: None COUNT: 9 WARMUP: THE THANG: Partner hill climb alternating wearing ruck. Partner workout with bricks. Wall sit shoulder press, step ups, dips, and running with bricks. MARY: each pax member calling out a core exercise in order. ANNOUNCEMENTS: NCCAA final party at the Hawkeye basement. COT: Thankful for healthy bodies, and pray for those in recovery. Pretty much.
4 corners – 4 miles
Date: 2025-04-04 AO: the-brave Q: Franky PAX: C3P0, frasier, soft_pretzel, fire_hazard, teddyf3 FNGs: None COUNT: 6 WARMUP: short run, 10 ssh, 10 imperial walkers, 10 windmills, 10 merkins, dynamic stretching. THE THANG: running 4 corners around Ballantyne. Corners were variations of : 25 LBCs, 20 RDLs, 20 merkins; 20 American hammers; squats, shoulder taps; hand release merkins MARY: a few minutes of fan favorites. ANNOUNCEMENTS: COT:
Swapping Loads… Don’t ask…
Date: 2025-04-04 AO: scars Q: Roulette PAX: Starch, midriff, kirby, Gump FNGs: None COUNT: 5 The mumble chatter was vibrant and diverse today, the sheer range of topics covered was simply breathtaking… midriff Didn’t know the bruising would be so bad Starch Is going on emergency enchilada runs for his M kirby & Gump Swapped loads with some questionable innuendo by the PAX The 2nd F was strong this morning…
Better Late than Never
Date: 2025-03-28 AO: ufo-ultimatefriz Q: MARTA PAX: David Baker, Victoria, MARTA, Slumdog, Paris, Pipes, Fruity Pebbles, Wu Tang is for the children, Shank, Yeti, Smokey, Broken Arrow, Chubbs, Crawdad, Crumpets, Soooiiieee, pink eye, seal, biden FNGs: None COUNT: 19 Pink defeats yellow after yellow collapses from a 3 pt lead. Good competiton today but lots of easy drops and throw aways made a back and forth game. Great battle between Crumpets and Shank today. Yhc got a little heated on a foul call so I apologize for that. Yellow was #1 in hammers and our hears but #2 in the scoreboard.
Yellow Fly with me Vicky Marta Crumpets Slumdog SOOooie Paris Pipes Fruity Wutang
Pink wins Shank Yeti Smokey Broken Arrow Pink eye Chubbs Biden Seal Crawdad
Yellow Fly with me Vicky Marta Crumpets Slumdog SOOooie Paris Pipes Fruity Wutang
Pink wins Shank Yeti Smokey Broken Arrow Pink eye Chubbs Biden Seal Crawdad
4/4 Joust workout
Date: 2025-04-04 AO: joust Q: Tuna PAX: Header, spackles, Tuna, gummy, ductwork, puddin_pop, O’Tannenbaum, Horsehead, Limey FNGs: None COUNT: 9 2.3 miles ran – 120 merkins 4/4: Joust 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Run to field – Four corners twice -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2 Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to track: 3 laps, 3 stops: pull ups/knee ups, merkins, jump squats
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Run bleachers once
Pick a bench: 2x 20 Knee ups 20 dips
Run to field – Four corners twice -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2 Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to track: 3 laps, 3 stops: pull ups/knee ups, merkins, jump squats
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Run bleachers once
Pick a bench: 2x 20 Knee ups 20 dips
# the-phoenix
Date: 2025-04-03 AO: the-phoenix Q: taggart PAX: kirby, wildturkey, Starch, Pepsi, war_eagle, Roulette, Hawkeye, 0 FNGs: 1 0 COUNT: 7 WARMUP: Lap around the lot with some stretching afterwards. Kirby arrived just in time THE THANG: Knockout basketball tournament among the pax. Starch was our winner! Two rounds of 8 separate workout stations. Each man selected a single workout for the PAX as the Q did not anticipate how quickly we’d finish the Knockout game and the stations. MARY: ANNOUNCEMENTS: Prays for the worm his health is improving, Waxhaw trail fest, Monday night at Hawkeye’s pub to watch the NCAA Championship game COT: Thanks everyone for their patience’s with my first F3 bootcamp Q. We had an interesting discussion on beef tallons at Starbucks afterwards!
No Whiteboard in sight
Date: 2025-04-03 AO: shield Q: lex_luthor PAX: Moth, shrinkwrap, Brisket, ToeJam, Bombay, tagalong, Pilgrim, Cooter2, lex_luthor, Rocky (from Kansas City) FNGs: None COUNT: 10 WARMUP: Jogged to QH middle school with the initial chatter reflecting that the Q did not have a white board for the workout THE THANG: No whiteboard needed as the cones had the exercises Deadlift Shoulder Press T Merkins Squats Battle Rope Rows Burpees Jump Rope KB Swings Timer was 1 of the pax run to jungle gym and get 3 pullups Great morning out there with perfect weather and a crew that put in work
Avoiding Hypothermia with Elizabeth Shue
Date: 2025-04-03 AO: hydra Q: Bootlegger PAX: deep_dish, jet_fuel, Foghorn, MARTA, Bootlegger, marge, puddin_pop, Limey, Brandi FNGs: None COUNT: 9 WARMUP: Warm up in the lot with SSH, LSS, Murkins and stretching THE THANG: Mosey to church, paver work. Jog to Summerline/Abbotswood, murkins at each light. Triple Nickel on Abbottswood hill with LSS/LBC. Back up Summerlin Hill with Murkins at each light. MARY: Core work back at launch ANNOUNCEMENTS: Blood Drive at Windyrush CC on Friday, 4/4 COT:puddin_pop
A perfect pair
Date: 2025-04-02 AO: meathead Q: Uncle Leo PAX: Unplugged, Soul Glo, voodoo, ickey_shuffle FNGs: None COUNT: 5 WARMUP: Standard assortment of SSH, IW, ST and some swings, cleans and high pulls along with an extra long unweighted prying squat with some twisting. THE THANG:
10 rounds of armor building w doubles 2 cleans, 1 press and 3 front squats
10 rounds of 5 double swings
3 rounds of 5 overhead lunges each side
Waiter, rack and suitcase carries
40 second plank with some bird dog balancing in there MARY: ANNOUNCEMENTS: Blood drive WTF Beer ruck Check you local slack channel for details. COT: No spreadsheet-no problem just kept the pair theme from Ickeys Q on Monday and paired it with a music you would have heard in an 80s high school weight room
Soul Glo appears to have tweaked his knee trying out those new fangled torpedo bats
Unplugged is always happy with some double front squats
voodoo front squats are so low he almost falls down backwards
ickey_shuffle gave the playlist high praise which is an odd place to be for YHC
Keep Voodoos family in your prayers in the passing of his father and the Worm as he recovers from his treatments.
10 rounds of armor building w doubles 2 cleans, 1 press and 3 front squats
10 rounds of 5 double swings
3 rounds of 5 overhead lunges each side
Waiter, rack and suitcase carries
40 second plank with some bird dog balancing in there MARY: ANNOUNCEMENTS: Blood drive WTF Beer ruck Check you local slack channel for details. COT: No spreadsheet-no problem just kept the pair theme from Ickeys Q on Monday and paired it with a music you would have heard in an 80s high school weight room
Soul Glo appears to have tweaked his knee trying out those new fangled torpedo bats
Unplugged is always happy with some double front squats
voodoo front squats are so low he almost falls down backwards
ickey_shuffle gave the playlist high praise which is an odd place to be for YHC
Keep Voodoos family in your prayers in the passing of his father and the Worm as he recovers from his treatments.