February 2023 – Page 3 – F3 South Charlotte

Fart a little, run a lot

DATE: 2023-02-21 AO: Swift Q: frasier PAX: frasier, Dosey Doe, hairball, jrr_tolkien, soft_pretzel, fleetwood, jello, bratwurst, Wolverine, Woodson FNGs: None COUNT: 9 Everything was going so well this morning until a text notification alerted me that something wasn’t right. It was Frasier with a courtesy text, “Are you on the way? I’ll start the PAX.” After quickly responding, I see it’s 0516 and also see “you have missed 2 alarms.” DOH!
Well the PAX stepped up with a Q, DID attempt the called workout for about 2min, BUT then bailed and did the Frasier / DoseyDoe 1200m workout.
Perhaps we’ll try to Fartlek around Ballantyne next week. Not sure if it was the lack of an audible tone, programming the watch, being a seldom-used workout (though we have run it at least twice before, and Woodson was able to solo it today), but the Fartlek Failure was on my shoulders today. Admirable for the PAX to still pick up the 6 and leave no one behind.
ANNOUNCEMENTS: – SOB Blood drive on Friday, March 3rd will be followed by a Brewery Run on Saturday, March 4th. Both are open to anyone, not just SOB. – Waxhaw Trail Fest (with cool WTF! shirts) will be Saturday, May 6th. – Tuck (new Waxhaw Express Site Q) and other area running Qs are putting together a joint time trial for early Spring. There will be workout plans to get you there from the couch or from your last 30+ mile week. Look out for details soon.

songs about cars and girls aren’t all love songs

DATE: 2023-02-20 AO: _Area-51 Q: hoover PAX: The Worm, mighty_mite, wildturkey FNGs: None COUNT: 4 WARMUP: 75 swings I’m the warmup along with Imperial Walkers, Sharon Towers, prying squats and merkins THE THANG: EMOM for 10 minutes of 5 single arm swings, 5 cleans, 5 presses, 5 lawnmowers. switching sides each set. for 50 swings. onto carries with 25 swings per carry plus and extra 25 at the end for 100. finally 5 sets of 10 two-handed swings and 5 thrusters for 50 swings.
75 + 50 + 100 + 50 = 275
the standard is to exceed the standard. MARY: we did stuff. ANNOUNCEMENTS: blood drive COT: Wild Turkey with the take out.
playlist: Queen: I’m in Love with my Car Cake: The Distance Deep Purple: Highway Star The Dictators: (I Live For Cars) and Girls Billy Ocean: Get Out of my Dreams, Get Into my Car Prince: Little Red Corvette Bruce Springsteen: Born to Run The Beatles: Drive my Car The Beach Boys: Fun, Fun, Fun Wilson Pickett: Mustang Sally Chuck Berry: No Particular Place to be The Cars: Drive

Schottzie substiQ

DATE: 2023-02-21 AO: Skunk-Works Q: Mountain Momma PAX: Smokey, funky_cold, lois, stonecold FNGs: None COUNT: 5
WARMUP: the usual suspects, side straddle hops, copperhead squats, Sharon towers, imperial walkers, merkins, mountain climbers, core work THE THANG: With a wet and windy start, we moved to the tennis gazebo for cover. We did 3 rounds of called exercises by the Pax, with some core and light running between each round. MARY: Back to the launch where we had about 5 minutes of mobility work to appease some sore muscles ANNOUNCEMENTS: Blood drive March 3 has lots of open slots. Mardis Gras pancake dinner at Stonecold’s UMC tonight 6-8 COT: Smokey reminding us of the awesome mercy of the cross and how much Jesus loves us!

Was it something I said?

DATE: 2023-02-21 AO: Bagpipe Q: Cheese Curd PAX: sledge, Rousey, lex_luthor, wildturkey, strange_brew, Cheese Curd, Carney, Spitball, Black Beard FNGs: None COUNT: 9 WARMUP: Divide into 2 teams of 4 and 5. Grab your team equipment: 1 sandbag 60#/ 1 sandbag 40# / 1 cinderblock. 5 man team grabbed and extra 40#
The savagery won’t start until we get to the deck
THE THANG: explain the WOD (Workout Of the Day). Too much explaining (or under explaining) but the pax nailed it.
On every level, depending on level number, do 3 of every exercise. The runner completes 15 burpees. At the start of every ramp, move down from Heavy, light, bock, and then runner Ramp work Heavy- squats Light- swings/ press (due to the extra bag for group 1) Cinderblocks- curls Runner- 15 burpees
Complete this work up and down the ramp until 6:05
Congrats Team 2 and head back
MARY: Got back and did 2 rounds of flutters, American hammer and Big Boy Sit-ups
ANNOUNCEMENTS: WTF and Beer run, keep an eye on slack. Also Blood Drive
COT: Thanks Bratwurst for taking us out
Ye Olde Moleskin:
Not sure if it was the rain or the preblast, but down on numbers. I know a heavy workout is not everyone’s jam, but the pax that came out today killed it. I was very impressed that we made it up and down by the end the entire deck (minus basement). I really didn’t think we would make it to the top.
Today wasn’t a bootcamp or a running workout. I would call this a Heavy workout, distance and weight with some body exercises. We moved a lot of weight up and down the ramp quickly!!
– Congratulations Team 1- Wild Turkey, Carney, Black Beard and Sledge. True Savages found a way to get it done and barely stay in-front of us
-Rousey was in rare form and by the end, he finally knew what was going on. I had to tell him to set down our cinderblock a few times
– Wild Turkey and Spitball like to move with weight. Spitball was in the lead most of the day, although today was team savage. No fault as I said, once you were done you could move forward. You just couldn’t start a new lap until the team was present. He made sure to get some EC on most laps
-Lex Luther is always someone you want on your team. We see this effort daily by a lot of the leaders in A51. Just a reminder to always look around and help others around you
-Our fair-skin brother from Canada- Strange Brew, came out shirtless and gloves on- Fuck Yeah! Moving a little slower, but that was exactly the pace I expected today, so great job pushing!!if you like this come to SACS on Wed. We won’t move this fast.
– As for Sledge, Black Beard and Carney, I didn’t see much of you boys today, but I did hear someone complaining about the number of burpees and excess # of reps near the top of the ramp. I agree!!
– Thank you for allowing me to Q. I love this site, but try to only post at 1 specific AO per week and Stonehenge is my jam!
-I have had Deck and Ramps on the brain since Rousey asked me to Q. Not wanting to kill anyone, but also wanted to get heavier gear too the ramp. I think Flipper did this before, hope you got something out of it. Moving with weight is hard. You all moved faster than I anticipated and I think you legs will take you later.

Voluntold, yet again!

DATE: 2023-02-15 AO: Meaad Q: The Worm PAX: high_tide, ickey_shuffle, Soul Glo, Uncle Leo, Unplugged FNGs: None COUNT: 6 WARMUP: Arm circles (fwd / bkd) 15 + 15 swings (5L/5R/5both hands). Sharon Towers, LS Squats & IW with same amounts. @ 60 swings THE THANG: Merkins x 10 + 10 swings @ 5 sets @ 110 swings Combo: Squat-curl-press-tricep extension x 5 + 10 swings @ 5 sets. @ 160 swings Double-wide swings x 10 @ 5 sets @ 210 swings Merkins x 5 + dbl bo rows x 5 + 15 swings (5L/5R/5 both hands) @ 5 sets @ 285 swings. Carry’s @ 50 yards / up & back – waiter – rock- suitcase MARY: Hollow body-flute bridge- crunches. Anvil joined. ANNOUNCEMENTS: Blood drive / beer run COT:spackler led.

Mona Lisa Muscles

DATE: 2023-02-18 AO: Davinci Q: war_eagle PAX: Cooter2, OMNICRON, Luke Crabwalker, Kaboom, war_eagle FNGs: None COUNT: 5 WARMUP: Warmup in Alloy parking lot of SSH, IW, Steve Earles, merkins and stretch THE THANG: A little 4 corners in the 131 Main lot to get the blood pumping. First round upper body with 10 merkin variations and CDD’s at each corner. 2nd round lower body with 10 leg exercise variations at each corner. Mosey thru the neighborhood on right side of Blakeney Heath with 10 merkins at every driveway in right side. Run through the family’s yard to the rock pile. Pax take turns calling rock lifting exercise. Mosey down Blakeney Heath to playground and partner up. P1 does incline merkins on wall while P2 is timekeeper and does 10 pullups then flapjack for 2 rounds. Next set is core with P1 doing wall big boy situps and P2 10 inchworms in the swings. Final set is legs with P1 doing wall squats and P2 doing 10 split leg lunges. Mosey to stairwell in Blakeney. Partners go to opposite sides of stairway, 10 supine pullups, up stairs, meet in middle for 10 hand slap situps, back down for 10 squats…just enough time for 2 rounds of this. MARY: No time for Mary. ANNOUNCEMENTS: – Brewery Run on 3/4. Check Slack for details. – Blood Drive on 3/3. Check Slack or see Marta for details. COT: Met some Chicken Runners for COT and YHC took us out.

Guess that exercise

DATE: 2023-02-20 AO: Base-Camp Q: O Tannenbaum PAX: ductwork, Mr. Magoo, thunder_road, @limey FNGs: None COUNT: 5 WARMUP: run .4 mi and do SSH, Squats, planks, decline merkins, merkins, run back .4 mi THE THANG: track forwards and backwards with healthy activities sprinkled in like: drydocks, merkins, wwII sit-ups, hand release merkins MARY: ANNOUNCEMENTS: COT: It’s a holiday but we showed up and got it done, about 2.5 miles although the Q was about 50/50 remembering the names of exercises, thankfully, I had a dedicated team of specialists that were quick to help and encourage me with both words and actions-thanks guys

What is the plural of ice cream?

DATE: 2023-02-20 AO: Firestarter Q: Odd Job PAX: Franky, f3bigtuna, Watergate, OMNICRON, midriff, Chopper, kirby, tuck FNGs: None COUNT: 9 WARMUP: Mosey to 131 Main for SSH, IW, arm circles, merkins, runner stretch, down dog and up dog.
THE THANG: Mosey to the lot in front of Alloy to enjoy the irony of it all. Did 11’s with merkins & burpees.
Mosey to the stairwells for three rounds of: -10 supine pull up -10 hand release merkin at the top -5 ballz2wall or HS pushup -Run around McAlisters
Back to base for time.
ANNOUNCEMENTS: -Blood drive March 3rd. See Slack and sign up. -Beer run the next day on Marcy 3th. Unless you hate fun, you should be there.
COT: -Kirby, Chopper, and Midriff joined for COT having made the sensible decision to do some recovery work after killing it in OKI this weekend. -Thanks Kirby for the take out -Oh, I looked it up. Apparently Jeni’s grammar is as solid as her ice creams. -Great crew for some second F at the Starbucks afterward

5 for 5

DATE: 2023-02-20 AO: Blakovery Q: bratwurst PAX: bratwurst, Kielbasa, frasier, tuck, Polly FNGs: None COUNT: 5 THE THANG: stand around for a few moments and think of a route. The Flat Branch route seemed like a good candidate, but no one had the route loaded. YHC had the reverse route loaded (which Garmin can Reverse, albeit without turnbyturn according to Polly), but we relied on memory and Tuck’s instincts to make it through Frasier’s preview of LeftRightLLRLLRLLRRL.
Actual route = connect.garmin.com/modern/course/16657208

SOB Brewery Run 2023

You may be thinking to yourself “Man, I really wish I could get together with some guys to run a little while also enjoying the booming Charlotte craft beer scene.” Well as fate would have it you are in luck my friend. On Saturday, March 4th (the only date that gives a command) we will be marching forth with our first brewery run since June, 2021.
Pax are still regaled with tales of the toasty summer brewery run of 2019, the snow brewery run in 2020…or the time F3 overtook Plaza Midwood in 2021. This year we are taking it back to South End to show the 20 something’s how it’s done. The general plan is to start at one brewery, have a beer/water/non-alcoholic beverage of your choice, then run to the next and have a beverage and so on and so on until we hit the 6th and final brewery. The establishments are not far from each other and the entire route is approximately 4 miles. And for overachievers there is always the option to go off the directions provided and get more mileage.
We will start at Charlotte Beer Garden at noon for a drink then hit in order: Wooden Robot, QC Pour House, Suffolk Punch, Weathered Souls and finish at Olde Meck. Full route details to come shortly and will also provided at Charlotte Beer Garden. Feel free to do the whole run start to finish or to join the group at any brewery stop. *It is highly suggested to Uber or have a ride pick you up after the run. There is a close light rail stop for Charlotte Beer Garden at the Bland Station and a close light rail stop for Olde Meck at the Scaleybark station.

This is a great 2nd F event and personally one of YHC’s favorites. The timing should be a good recovery for the Oak Island guys and a good tuneup for the P200 guys. Looking forward to it guys and feel free to reach out with questions!

– War Eagle 🦅

Monthly Archive February 2023