Tag: Ölaf

Quagmire moving to Earth Fare next Monday

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Quagmire is relocating to the same startEx as sweep the leg. We have tried to keep a presence in the Steele Creek area for years since Lake Wylie launched as its own region and the PAX numbers have faded since. What used to be the middle ground has now became an island. I feel like a failure giving up on it but am greatful for the opportunity to have more time to coffeeteria after the workout and fellowship. Come out and have a cup of Steele Creeks finest coffee around Monday. See you in the gloom.

Olaf

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Get your $hit off my lawn

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WARMUP: Tinsel handled it

THE THANG: unload heavy gear and stack in middle of parking lot. (leave no trace) Split into teams. Pick home base and designated “front yard”. Set timer between 3-4 minutes. Go. Run from home base to junk pile and grab as much gear as you can and haul it over to opposing teams base and dump it on their front yard. Repeat until nothing remains in middle and if trimmer hasn’t sounded go to your own homebase and clear the crap out of your front yard. Different rounds the completion goal varied but the results were the same.

Q point of the week is Q2.02 which is Influence:Igniting a palpable desire for movement.
Www.F3nation.com/q/influence

MARY: haven’t seen her… she must have been why that roll of carpet was so heavy.
ANNOUNCEMENTS:
COT: prayers for mental health, and to be conscious of having the best Impact (Q2.01) on others.

Honor to lead along side studs. Thanks to 3D for the opportunity and bringing the keg and other random gear. And to Tinsel for bringing all the sandbags and slam balls.
Coffee was brewed on site.
Stay frosty my friends,
Olaf

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Currahee 24May2022

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WARMUP:
Some old man stretchy things and a few merkins

THE THANG:
Heavy stuff we carried:
– 80lb bag
– 70lb bag
– 50lb bag
– Olaf’s Hammer of Justice
– Olaf’s 80lb bag of shit stuffed in a 60lb bag
– Log – it’s big, it’s heavy (-ish), it’s wood
– a 25lb KB
– maybe something else?

As a group, we carried the heavy things around the back of the school to the playground and put them down. Marked off roughly 40yards.
Did 11s with Ruck Merkins and Overhead Presses.

Carried the heavy stuff (everyone has to carry something different each time) out to the right and to the end of the fence. Bear crawled with rucks to fire hydrant and back.

Continued loop around back of school to small parking lot for some ruck curls.

Continued carrying heavy things to front lot to play a little catch me if you can.

Final movement was practicing carrying our body weight (or close to it) for about 200 yds.

MARY:
It’s dudes only, bro.

ANNOUNCEMENTS:
These is where we tell people about up upcoming events.

COT:
This is our 5th Core Principle.

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Impact at Quag-source

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WARMUP: squats, toe touches
THE THANG: read Q point, ruck lap to discuss. Read socratics, ruck lap to discuss, repeat for spurs.
MARY:
ANNOUNCEMENTS: Flounder is awesome.
COT: I wrote a much better backblast but not sure where a slackblast draft goes so this will have to do. One love

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IMPACT at quagsource

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WARMUP: discussed q2.01 IMPACT – forcible contact to strong effect.
THE THANG: rucked laps around surveillance loop and talked about our feelings.
MARY: never heard of her?
ANNOUNCEMENTS: read the newsletter
COT: prayers for us to continue to lean into the challenge of being a good husband and father in our family.

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you must Get right b4 you can Live right

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WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.

The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Official Manion WOD

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THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

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