Deload No Load

Deload No Load

Date: 2025-02-26 AO: meathead Q: high_tide PAX: MARTA, Unplugged, Uncle Leo, Soul Glo FNGs: None COUNT: 5 WARMUP: – SSH – IW – Prying squats – Hillbilly
THE THANG: – 20 10 TGUs (Turkish Getups) Cardio EMOM for 20 minutes: – 10 goblet squats – 15 merkins – 20 snatches – Rest – Repeato 5x Burpee sprints – 3 burpees – Sprint to 2nd tree – Walk back to recover – Repeato 2x
MARY: 7 bulldogs 21 old school sit-ups Some number of Slow Freddie Mercury Plank
ANNOUNCEMENTS: (see Marta)
COT: Well, ye old rainbow spreadsheet called for the ever loved TGUs. 20 of them, no less. Well, we did less. 20 is too many, even for a fan, so we dropped that to 10, which is plenty for a mobility movement. Pax were encouraged to use light or no weight and focus on form.
Benevolent Joe gave the Q the option of choice for the cardio session on this deload week, so we went with goblets, merkins, and snatches. It seemed to have been about right, hard but doable.
The burpees and sprints made everyone’s head spin. Is this even allowed?? Is that really High Tide calling this, or some kind of AI hologram? It was I. Sprints are a muscle builder but we couldn’t precede them with squats (first choice) since we’d just done squats. Burpees are good for nothing except boosting the heart rate, so they got the call. A third round might have been fine, but we quite while we were ahead with two rounds.
Post-workout coffeteria with the Anvil pax, sponsored by Marta, was a welcome end to the workout.
Thanks for playing along, men. Aye

Mary Pad

Date: 2025-02-27 AO: shield Q: Bombay PAX: margo, tagalong, Cooter2, Brisket FNGs: None COUNT: 5 WARMUP: Yes THE THANG: Three headed hill monster in CW with exercises each way and merkins in the middle. Rock pile on the way back. MARY: Did you know? Smithfield paved a random rectangle right at launch that appears to serve no other purpose than giving us a nice place for Mary. This must be a thank you for that time we moved a Gaga pit for them. ANNOUNCEMENTS: COT: YHC took us out

The Youth Movement

Date: 2025-02-27 AO: hydra Q: Mikeoelz PAX: Huddle House, puddin_pop, Focker, MARTA, Foghorn, Goulash FNGs: None COUNT: 7 3 miles with sprints on the playground, and interval training throught the OP neighborhood. BRANDI and Puddin pop led rhe PAX in age but this might be the only workout all year where rhe average age is under 40.

Switcheroo

Date: 2025-02-27 AO: the-phoenix Q: Cheese Curd PAX: wildturkey, Roulette, Rousey, Pepsi, war_eagle, madison, kirby FNGs: None COUNT: 8 WARMUP: jog to the Y for a “warmup”
THE THANG 10 burpees – 10 IW 9single leg burpees – 10 LBC 8 single leg burpees – 10 Mt Climbers 7 dbl merkin burpee – 10 American Hammers 6 hand release burpee- 10 SSH 5 burpees- 10 Parker peters 4 single leg burpees- 10 lunges 3 single leg burpees – 10 Box cutters 2 dbl burpees – heels heaven 1 hand release burpee
Jog to the baseball field 4 corners/ -20 dips, 20 jump up/ set ups / 15 decline merkins -20 dips, 20 jump up/ set ups / 15 incline merkins -20 dips, 20 jump up/ set ups / 15 decline merkins -20 dips, 20 jump up/ set ups / 15 incline merkins
Partner laps around median- 10 handclaps / 50 squats per person -x2
Curb calf raises
Light pole sprints / backward running
Mosey to the hill for 1 backward run
Head home…. One sprint… DONE
MARY: yes we did
ANNOUNCEMENTS: Jager race and WTF
COT: YHC taking us out -Thank you Kirby for the last minute Q swap -thanks WT for having me out -Roulette is getting faster and may have more gear than YHC -Rousey came in hot and still had 3 mins…always looking left and right looking for garbage man -wild turkey is get faster, I would try to race him -Madison seemed happy to see YHC on Q good push today -Pepsi is fighting through some pain, heel up brother -Kirby was working out his body and mouth. Both are better for it
Have a great day! -War Eagle is steady eddy… nothing seems to phase him. Thanks for keeping the 6 together at the end

Lesbian car choices

Date: 2025-02-26 AO: wamrap Q: Orange Whip PAX: rachel, Alf, Orange Whip, poptart FNGs: None COUNT: 4 4 usual suspects met for a twin towers beat down focusing on legs and abs. Rachel started the last lap (30 burpees) and only hung around for part of the conversation…which focused on Lesbian car choices, SEC basketball, Pop Tart’s MyChart, farts that shouldn’t be trusted, back tattoos and more..,
Both parking decks had 4 beautiful sweat angels at the top to show our efforts. No rent-a-cops were present and we had a great morning.

‘When did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’

Date: 2025-02-26 AO: anvil Q: jet_fuel PAX: puddin_pop, Erin Brokavich, lorax, Point Break, Mr. Magoo, Hops, marge, Honey Do FNGs: None COUNT: 9 Jet Fuel Q’d a well-planned, tactical workout as is his custom. Much-needed post for me. Good crew. Met Honey Do for the first time, he said he’s getting back at it in the gloom as well. 2.5 miles as per Marge who was out front on the longer runs. good mix of rocks, runnin’ and core.
Without question, the most noteworthy occurrence was towards the end of the workout. We hit the hotbox; but only after our 3rd cycle of bench work and run up/down the sidewalk – we realized a homeless person was sleeping on one of the benches in the hotbox, wrapped up fully in the grill cover. He (or she?) sort of rolled over and made a little noise. We moseyed on.
Sorry for the long slackblast, but it made me think how many things, moreover people, do we overlook in our lives? Could be people we pass by, work with, live next door to? What are their needs? Perhaps God wants you to meet some of those needs. Could be just a bit of companionship? Most people don’t even get a kind word in the course of a day.
No idea who the person is, how he came to be there, where he’s from, etc.? After the fact, different pax pointed out some oddities – grill grate pulled off and looked like someone started/tried to start a fire in the grill; empty Doritos bag next to trash can with lid on the ground. I even threw the bag away and replaced the lid, not even 3 feet from his head; and I didn’t notice him. He was still there when I went by at 8:30a on the way to my first meeting. I left a jacket, hat, and a bag of almonds. Also covered him with one of the several extra blankets we had at home. He didn’t move. I don’t write this to make us all feel bad or like we don’t “do” enough. I write this to suggest that we look for the people in our lives who need us to be the hands & feet of mercy and grace and love. Let’s do that, Aye?! And before anyone gets the notion I’m some HIM or patting myself on the back….the simple act of mercy was 100% my M’s idea when I told her this morning. Acts of mercy, grace and love are habits…just like working out. If you don’t exercise those muscles – they stop working. Grateful for this fellowship we call F3.

Cheese Curd: Ready for Love

Date: 2025-02-26 AO: sacs Q: wildturkey PAX: Emoji, geraldo, Starch, Cheese Curd FNGs: None COUNT: 5 Alright, gents, here’s the lowdown on this morning’s “Operation: Cheese Curd ♥️”
Wild Turkey (Q) here, and let me tell you, those baseball fields are now officially hallowed ground, or at least slightly more sweaty than usual. We rucked a mile through them, which, let’s be honest, probably looked like a herd of slightly confused, yet determined, buffalo.
Then, the main event: the gauntlet. Five sets of descending reps, from 50 down to 10, of push-ups, presses, swings, squats, and rows. 750 reps total. Why? Because, as we all know, a man who can bang out 150 swings is a man who can… well, at least carry a lot of groceries.
Now, let’s be real. This wasn’t just about fitness. This was about transforming Cheese Curd from “mildly interesting conversationalist” to “irresistible force of nature.” We’re talking sculpted shoulders from those presses, a rock-solid posterior from those squats, and the kind of grip strength from those rows that says, “I can open any jar, and also, I’m a sensitive lover.” Starch, Emoji, and Geraldo were all there, providing the kind of moral support that only comes from watching your buddy suffer while you also suffer. We’re all in this together, folks. A rising tide lifts all boats, and a well-toned Cheese Curd lifts the entire dating pool.
The hope? That after all that, Cheese Curd’s next date will be so blinded by his newfound aura of physical prowess that she won’t even notice his questionable fashion choices. We’re playing the long game here.
In all seriousness, solid work, men. Now, go forth and spread the word: Cheese Curd is ready. The world is not. But he is.

The Gauntlet

Date: 2025-02-26 AO: the-maul Q: Roulette PAX: ToeJam, super trooper, Rousey FNGs: None COUNT: 4 YHC had planned a well-structured, expertly crafted, symphony of pain… but first, some Window Shopping. WARMUP: Since we were in a fine commercial establishment, we took a casual stroll—except instead of relaxing, we did: :white_check_mark: Side Straddle Hops (because cardio is still a thing) :white_check_mark: Imperial Walkers (because we have standards) :white_check_mark: Flutters (because abs are fun to punish) :white_check_mark: Merkins & Dips (because upper body matters, too) There were no deals at the Stonecrest today, but there was plenty of suffering ahead. THE THANG: After unveiling a mountain of gear that made the PAX instantly regret showing up. The task? Move heavy stuff and try not to cry. EMOM 45/15 w/1min rest between rounds for 6 rounds :small_blue_diamond: 60lb Sandbag Cleans & Squats :small_blue_diamond: 20m 35lb x2 KB Farmer’s Carry + 10x Cinder Block Step-ups :small_blue_diamond: 85lb Medicine Ball Over-the-Shoulder :small_blue_diamond: 80lb Sandbag Deadlifts :small_blue_diamond: Sandbag Ground-to-Overhead (40lb) Absolute respect to the men for showing up and putting in the work this morning. ToeJam Crushed it, didn’t hear him complain once super trooper Couldn’t believe the workout was over when finished, it’s like we time traveled Rousey Stronger every day, straight savage MARY: No need we did full body today ANNOUNCEMENTS: WTF April 15, Jaeger The Fort March 15 COT: Be mindful to be present in our lives today with our loved ones and friends. Today is a gift, let’s make it count.

shoulder day

Date: 2025-02-25 AO: skunk-works Q: Mountain Momma PAX: lois, Header FNGs: None COUNT: 3 WARMUP: stuff THE THANG: shoulder day Farmers carries around the track, stopping a few times each lap to get some presses and upright rows Lots of arm circles mixed in with shoulder taps 3 rounds of 3 exercise stations – 10 reps of double bell shrugs as the timer, other stations were hand release merkins and plank 5 and a half minutes of core work Finished out with swings and THPP
Couple of running laps mixed in for good measure
Discussed the corealis effect – toilets swirl the opposite direction in Australia! That’s what a public school education gets you in South Carolina.
MARY: ANNOUNCEMENTS: COT: Prayers for baby Merit who was being pulled off life support and her parents, Grant and Elizabeth. She’s in the arms of her loving savior now Believing for Cecil’s cancer to be healed

Twitchin’ Donuts

Date: 2025-02-25 AO: fast-twitch Q: retread PAX: Alf, Benny, ductwork, hopper, retread, rock_thrill FNGs: None COUNT: 6 A half dozen Pax feasted on the old school donut route. Great to have rock_thrill join us and pull YHC along. Alf ductwork hopper added extra mileage on the cruller. Benny with a solid effort before his visit to the great state of Ohio.

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