February 2023 – F3 South Charlotte

4 corners of Fartlek

DATE: 2023-02-28 AO: Swift Q: bratwurst PAX: bratwurst, Wolverine, soft_pretzel, frasier, Polly, kirby, madison, jrr_tolkien, Rousey, Don ‘Dooley’ Teter, Bizcut FNGs: None COUNT: 11 WARMUP: 1mile mosey through to the 2nd corner of Ballantyne (HT / Zapatas) to do dynamic stretching in the apartment complex near the :fountain: .
THE THANG: The 30-20-10 Run Workout Do a short warm-up then 30 seconds of jogging, 20 seconds of running at a regular training pace, and 10 seconds at an all-out sprint, five times in a row continuously. Follow that 5:00-minute routine with a 2:00-minute jog and then repeat the cycle three more times for a total of 4 rounds. Build on the # of rounds in future workouts. Read more at www.runnersworld.com/training/a20814486/new-workout-the-30-20-10-produces-impressive-results/
We took a tour of some rarely used Swift spaces in Ballantyne. The idea was to run past all of the active :fountain: on the warm-up and the intervals, but we found that many were dry (old Snyder’s Lance, SPX) or perhaps didn’t have :fountain: (square behind Ballantyne Village). However, some good ones at the ponds by Ballantyne Lake Rd (who knew that was a “lake”), behind Zapata’s, Ballantyne Resort hotel, and the un-named lake near Patrick Park / Bull Ring. Didn’t quite make it over to run around the Rushmore Dr fountains, so we’ll have to leave it to a future Stonehenge Q to monkey-humper all of the fountains on the Ballantyne 4 corners.
@Dosey Doe and @Hairball were out there (also apparently doing some solo Fartlek) and led us on the Cooldown back towards COT.
MARY: some PAX that arrived early to the lot planked at COT, some just caught their breath with the Bagpipe PAX (that seemed to be standing around and waiting on something).
Several Swift PAX have run PRs in the Half Marathon or set “longest distance” personal best over the last 2 weeks. It’s great to see men! All Ya’ll are why we keep this thing going!
ANNOUNCEMENTS: – Swift vs. Bagpipe game of knockout :basketball: (following workout?) is next week. – F3 blood drive March 3rd – Preblasts from @marta found in #_sob and #_area-51 Slack channels – F3 Beer Run March 4th – Preblast from @war_eagle found in #_sob and #_area-51 Slack channels – F3 Waxhaw Trail Fest – Preblast Example from 2022 event: f3southcharlotte.com/2022/03/29/wtf-is-going-on-in-waxhaw-part2/
COT: JRR Tolkein took us out

Zombie Q

DATE: 2023-02-28 AO: _Area-51 Q: baracus PAX: Spyglass, baracus, ChickenWing, funky_cold, lois, Mountain Momma, Slumdog, stonecold FNGs: None COUNT: 8 WARMUP: Warm-up lap SSH IW LSS
COP warmup w/bell • Halo • Around the world • Figure 8 • One handed swings
Mosey to the portico for suicides on hills First Round 1. Good morning x 20 2. Good morning w/ goblet squat x 20 3. Good morning w/ goblet squat w/press x 20 4. Good morning w/ goblet squat x 20 5. Good morning x 20
Second Round 1. Clean x 10 each side 2. Clean w/ press x 10 each side 3. Clean w/ press w/ snatch x 10 each side 4. Clean w/ press x 10 each side 5. Clean x 10 each side
Third Round 1. Sit up x 15 2. Sit up w/ Russian twist x 15 3. Sit up w/ Russian twist w/ press x 15 4. Sit up w/ Russian twist x 15 5. Sit up x 15
3 MOM
ANNOUNCEMENTS: Prayers for Sensei’s wife Praise for MM’s wife’s job offer
COT:

Raintree Fitness Park

DATE: 2023-02-28 AO: Fast-Twitch Q: wildturkey PAX: Alf, Cheese Curd, retread, Astro (Kyle Kirchhoff), purple_haze, turkey_leg FNGs: None COUNT: 7
WARMUP: Pshaw THE THANG: Raintree to Four Mile’s Fitness Park 5 pull-ups at top 5 burpees at bottom Rinse and repeat until time to get back to AO
Great job men rising to the challenge. Not an easy day.
MARY: Nope ANNOUNCEMENTS: Blood Drive SOB beer run King oef the Hills
COT: 🙌⚡🇺🇲👟👊

Gone in 60 Seconds

DATE: 2023-02-27 AO: Firestarter Q: lex_luthor PAX: Franky, Cheese Curd, SweetWater, Watergate, one star, f3bigtuna, Point Break, C3P0, midriff, tuck, Chopper, Eleanor FNGs: 1 Eleanor COUNT: 10 WARMUP: included unpacking the Honda Accord and dragging the gear to the playground THE THANG: push / pull work done with a lap in between sets 12 Merkins / 12 Rows followed by a lap of Jenni’s Ice Creams – 4x 12 Squats / 12 Hip Thrusters followed by a lap – 4x 12 Curls / 12 Dips followed by a lap – 4x Plenty of mumblechatter and distractions while the Q was trying to figure out how to relay instructions. Chatter continued during the workout. Great work by all and a special welcome for Eleanor. He met a guy who told him about F3 and then went and did his own research to find the AO MARY: ANNOUNCEMENTS: Blood Drive on Friday / Beer Run on Saturday COT:

I know who wrote this spreadsheet…

DATE: 2023-02-27 AO: Swole Q: mighty_mite PAX: madison, The Worm, Uncle Leo, Don ‘Dooley’ Teter FNGs: None COUNT: 5
WARMUP: iw, sharon towers, arm circles, prying squat THE THANG: 3 sets of 4 reps of double dl, clean, squat, press, overhead squat 20 min emom of 3 double snatches with 2 double lunges and a double squat 2 pushup renegade row ladders 6 and 1 to start 1 min glute bridge MARY: ANNOUNCEMENTS: Blood Drive Friday. Beer Run Saturday COT: Dooley was an FNG on Saturday and a kb fng today. He did a great job with a modified weinke.

Weston Glen Nipple CC

DATE: 2023-02-27 AO: Blakovery Q: wingman PAX: Polly, bunker, turkey_leg, jrr_tolkien, goonie, tuck, Chopper, midriff, HazMat, fleetwood, wingman, Dosey Doe, hairball, Kielbasa FNGs: None COUNT: 14 Big numbers for Blakovery this morning. Weather was awesome. Solid grouping. ANNOUNCEMENTS: Beer Run March 4th. – 4 miles with stops at each brewery in SouthEnd -> LoSo WTF – Waxhaw Trail Fest May 6th. Location TBD. COT: Midriff Took us out. Lots to be grateful for.

Swedish Crossbows

DATE: 2023-02-25 AO: _Area-51 Q: Pelosi PAX: MARTA, Krzyzewski, voodoo FNGs: None COUNT: 4 WARMUP: Movement THE THANG: As decreed from on high, 400 swings were required and it was accomplished but we sprinkled in some other complexes to make it a more advanced grind. #1 Swedish Crossbows – a cross body clean, lunge and press. #2 Sumo deadlift burpees #3 Horse stance halos. Challenge of the day – static press hold 1 minute per side with an impressive duration held by all pax. Music – Late 80s punk, early 90s alt all of which would fit right into a MTV 120 minutes playlist. MARY: ANNOUNCEMENTS: COT:

Mastermind give up the exicon this one’s not done by chatgpt

DATE: 2023-02-25 AO: Davinci Q: OMNICRON PAX: Chopper, midriff, Franky, Kaboom, kirby FNGs: None COUNT: 6 and 1 chicken runner for COT Warm a Rama started off in with a mosey over to the play park , with some light exercise, focusing on balance and concentration .
Then moseyed over past the ice CREAMS , with more talk of the Trader Joe’s name tag , maybe midriff should join TJs corporate over to get elevated . Up and own the stairs at elevation , surprising how hard it is do reverse down stairs, @Kirby and @chopper lucked out with just three steps. The. Indian mosey to kiddie academy for a rocking pacer workout to failure , dropping exercises on each rotation , 50curls , 50 presses , 50squats, 15 donkey kick burpees and a lap. 3 miles running or so in total , dropping a task on each lap. @Midriff was our hero with a big lifting rock rather than a paver @kirby helped him out as it was a bit much on lap 3. Mosey back near launch to try find a dry spot , to do a stretch , air press and finish with a Mike Tyson .
COT: @Midriff is welcoming a new family member , and took us out.
Followed by chicknteria with talk of ai.
Till next time men.

Respect is earned, not given

DATE: 2023-02-24 AO: Centurion Q: Hops PAX: Snuka, Point Break, Emoji, Pilgrim, thunder_road, vanpelt, purple_haze, snowflake, lorax, Big Tuna, Black Flag FNGs: None COUNT: 12 Veteran crew this morning, which is to say 9 of the 12 us have earned “Respect”; No sense describing what we did other than lots of shoulder work and running Tartarus. Did some rock work, too. Instructions proving difficult for Emoji at times. Haze ran in, and VanPelt did his 5K before posting (he’s running a 5K everyday, did so in 2020 and 2022 as well). Skipped 2021 as he had Covid and the “science” told him his heart could explode if he exercised. #faucinews Also, VP said he hadn’t done a bootcamp in eons…and he immediately refusniked the first call of mine which was just to simply plank. #warrior Anyway, it was a fun morning. Haze said we went 1.637 miles. You’re welcome. #makebootcampsgreatagain Do you know anyone who needs F3? Then invite them. Changed your life, at least somewhat, right? Passez un bon weekend mes amis.

Yasso 800’s

DATE: 2023-02-24 AO: Mountain-Goat Q: Spammer PAX: Spammer, slim_fast, Mayflower, Watchita, kilowatt, gullah, strange_brew, the_mouth, jello, wildturkey, retread, Insomniac FNGs: None COUNT: 12 WARMUP: Ran to the end of Strawberry and and took the right on Rosecliff Dr. so that Pax could get one hill this morning, then back to the SCMS track. THE THANG: Yasso 800 repeats. Run 2 laps around the track, and then one lap recovery. Your recovery lap should take the same time as your two running laps. Repeat as many times as possible until time is up. ANNOUNCEMENTS: continued prayers for @sensei’s family. COT: Grateful for @insomniac for the take out prayers.

Monthly Archive February 2023