February 2023 – Page 9 – F3 South Charlotte

You can’t hide 400 swings

DATE: 2023-02-04 AO: Olympus Q: Pelosi PAX: Krzyzewski, The Worm FNGs: None COUNT: 3 WARMUP: Get moving at it is 26 degrees. THE THANG: As decreed by Voodoo we had to complete the mission of 400 swings. So 5 by 5 ladder of single handled swings, 5 x 10 swings and 5 double push presses, 5 x 10 swings and 5 burpees, 5 X 10 swings and 10 upright rows, 5 X 10 swings and 6 renegade rows followed by a final sprint of just swings to reach 400. Challenge of the day – balance and hold KB upside down for as long as possible. A skill that is impressive and old school but not easy at the end of the workout. Discussion topic of the day – digging trenches. MARY: 1 minute plank ANNOUNCEMENTS: COT:

Saturday Savagery

DATE: 2023-02-04 AO: Stonehenge Q: ToeJam PAX: teddyf3, snowflake, markettimer, sledge, wildturkey, Rousey FNGs: None COUNT: 7
WARMUP: SSH, Windmills, arm circles, mountain climbers, slow Merkins THE THANG: Partner Dora 100 Merkins, 200 LBCs 300 squats partner runs with rock other completes Dora, switcheroo Mosey to parking deck 10 Burpees, up level 20 squats, some bear crawl broad jumps 30 LBCs, some karaoke, 40 shoulder press, up a level 50 Mt climbers up a level 60sec plank. reverse and head down same work on way down. mosey to launch oklahoma drill sprints at launch to time MARY: box cutters, heels to heaven heaven, ANNOUNCEMENTS: blood drive March 3rd, boy scouts canned food pick up today. ToeJam buying coffee for those who posted COT: @wingman lead is out

Tarmac 5k Anyone?

DATE: 2023-02-01 AO: Anvil Q: Clover PAX: Point Break, spackles, Razorback FNGs: None COUNT: 4 WARMUP: Disclaimer delivered, and we’re off.
THE THANG:
Clover decided to resurrect a previous weinke which basically consisted of running every lane of Calvary’s massive parking lot with inter-dispersed exercises at the turns. Wanna know how much tarmac Calvary really has? Turns out, it’s 3.5+ miles. We hit the 3.5 mark without making to every corner of the lot.
Good work by the group.
COT:
Clover with the takeout.

Southern Hospitality

DATE: 2023-02-03 AO: Centurion Q: Point Break PAX: snowflake, snuka, Erin Brokavich, Preschool, Roadtrip, Grillz FNGs: None COUNT: 7 WARMUP:
Arrived just before the bell. Had a full Tartarus Weinke planned even though the rain had subsided. New PAX from Florida in town this week (Grillz) said he had done the deck with the Shield crew on Thursday and wanted to see more of the AO. As the Q, I graciously complied.
THE THANG:
Same general plan, just spread out over a different section of the AO. Rather than head to the deck, mosey up to the shopping center at 51 & Carmel with the stairs.
Partner work. 1 PAX runs the stair loop, other PAX does called exercise: RD1: 3x Calf-Raises per stair on the way up, 15 merkins at the corner, partner doing LBCs. RD2: Skip the calves, 15 Wide-arms at the turn, partner doing regular crunches. RD3: Skip the calves, 10 Staggered Merkins (each arm), partner doing WWII Situps. RD4: 3x Cal-Raises per stair on the way up, skip the corner, partner doing Supermans.
Did a few partner pushes/pulls across the parking lot, followed by a rock set on McMahon of Curls, Presses, Triceps, and Triple Lindys. Sets of 5, 10, 5.
MARY:
Mosey back to launch and 10 Burpees to finish. Time.
ANNOUNCEMENTS:
Blood Drive on 3/4 across from Olde Providence Elementary.
COT:
YHC with the takeout.

New SlimFast Hill Repeats

DATE: 2023-02-03 AO: Mountain-Goat Q: Spammer PAX: Spammer, jello, retread, Rusty Michael, kilowatt, wildturkey, sledge, lois, Watchita, fleetwood, gullah, Insomniac FNGs: None COUNT: 12 WARMUP: Ran from SCMS to the light at 51, then turned around and headed to the bottom of New SlimFast Hill. Did some stretches after the six arrived in preparation for the thang. THE THANG:
The Pax felt slightly duped at the start because they ran hills last week and I had told them all ahead of time we would not be doing that this week. By “that”, YHC meant we weren’t going to do those hills, they are awful and nasty places to visit. Instead we headed in the opposite direction to New SlimFast Hill (not to be confused with the OG SlimFast Hill). New SlimFast hill is really two smaller hills with a plateau in the middle. The drill was to exert and recover. Pax accomplished this by exerting for two segments and recovering for two segments, thereby practicing their exertion on different parts of the hill (sometimes going downhill even). Rinse and Repeat as time allowed. Most Pax completed 3 round trips.
We were accompanied by two Ruckers, and two walkers.
MARY: 10-minute mile back to SCMS ANNOUNCEMENTS: Lois educated the pax, including YHC, that the plural for a Cheez-It is not Cheez-Its. You either have one singular Cheez-It or you have multiple Cheez-It Crackers. COT:Prayers for @SlimFast and @Sensei who are on the injury list, Prayers to take us out led by @Kilowatt. Coffee and fellowship followed at Piper Glen Starbucks.

Now Streaming at The Brave

DATE: 2023-02-03 AO: -Brave Q: tuck PAX: midriff, war_eagle, Odd Job, fire_hazard, kirby, Franky, Rousey, teddyf3 FNGs: None COUNT: 9 9 pax converged on Stream Park in the ongoing quest to make The Brave hard again. The Q showed up on time.
WARMUP: Mosey 1 mile to the back of the Ballantyne Hotel. 20 SSH IC, 20 IW IC.
THE THANG: 6 stations. Order of stations: 1, 2, 1, 2, 3, 2, 1, 2, 3, 4, 3, 2, 1, etc. Stations: – 15 jump ups on wall – 15 flutters (each leg) on turf – 15 derkins w/ feet on chairs (shortened to 10 about halfway thru due to time constraints and definitely not because YHC couldn’t move his arms) – 15 burpees on turf (shortened to 10 about halfway thru because FH’s form was horrible and YHC could tell he was at his breaking point) – 15 inch worms with feet on hammock – 10 pull-ups on rock climbing wall or under bridge Mosey 1.5 mi back to launch for a total of 4 miles.
MOLESKINE: YHC has been looking forward to checking out Stream Park and we definitely got a thorough tour this AM. Going back-to-back on derkins and burpees was a horrible idea. FH was out front all workout presumably because of an intricate doping scheme involving hiding PED’s in donuts. Midriff led us into a mud pit of death. Kirby showed great leadership by going back for the 6. 6 other guys did stuff as well. Strong group of 5 at Panera coffeeteria where we tackled deep topics such as bidets vs. squatty potties, and compliance.
ANNOUNCEMENTS: – Waxhaw Trail Fest 3.0 is May 6! Keep your eyes peeled for PreBlast. – Midriff reminded us that we need FNG’s in SOB Land. Let’s make more of an effort on that front.

Is this a couples skate?

DATE: 2023-02-03 AO: _Area-51 Q: picasso PAX: O Tannenbaum, Orange Whip, Horsehead, poptart, @Limey, @Excitebike FNGs: None COUNT: 7 Quick warmup then we grabbed some rocks.
Figured some tunes were in order so I grabbed a speaker and we headed to the pavilion. An on-the-spot playlist decision was needed and I was in trouble. I recently used my go-to playlists at other workouts – “Ace of Base’s Greatest Hits” was a crowd pleaser at the Maul and I featured “Rod Stewart Sings Disney” at a recent Nightmare on Elm, so I had to pivot quickly and clicked play on “90s Guilty Pleasures.”
“This is the perfect workout playlist!” – No one ever
But I tell ya what guys – you haven’t experienced everything F3 has to offer until you’ve cadence-counted merkins to Seal or banged out some American Hammers to Bryan Adams. Haven’t heard MJ’s Black or White in awhile? I got you.
We did some exercises…in the dark…to mostly romantic soft jams from the 90s. Wrapped with a bit of Mary-ish.
We ran short on time so apologies for cutting SNAP’s “Rhythm is a Dancer” early. I know I’ll get requests, so here’s a link to the full playlist. Weekend…planned…
spotify.link/7UcXeH3j7wb

At Least it Wasn’t Hot

DATE: 2023-02-02 AO: Peak-51 Q: beaver PAX: Full House, Spammer, lois, booyah, beaver FNGs: None COUNT: 5 WARMUP: Mosey to Stumptown Ampitheatre for COP in cadence: SSHx25, IWx25, merkinsx15, LSWx25, MCx20 THE THANG: Mosey to benches: 20 step ups, dips, derkins x2 Mosey to school parking lot: Star work – 20 merkins, WWII sit-ups, wide arm merkins, 50 crunches, plank around the horn Mosey to brick wall: 20 donkey kicks x2 Mosey to grass field: Bear crawl, crab walk, hand-release merkins and Cumberland county viaducts to make sure there were no dry spots. 😀 (y’all are welcome in advance)
MARY: Returned to launch for 20 derkins, mary and some heels to heaven.
ANNOUNCEMENTS: F3 CSAUP at the Gremlin in Mint Hill on Sat 2/4 see Slack for details
COT: Prayers for Sensei’s knee and Slimfasts back.

Wet Beaver #TWSS

DATE: 2023-02-02 AO: Peak-51 Q: beaver PAX: lois, Spammer, booyah, Full House FNGs: None COUNT: 5 Lois recounting this …
WARMUP: Ran to Stumptown Park. It was raining. Did the usual stuff (SSH, IW, MC, etc.) under a nice cozy roof on the stage. Q decides to leave this dry spot for reasons unclear to YHC. THE THANG: Ran behind the school. Did starfish with a bunch of upper-body work, but, in the middle, did 10 crunches. This reminds YHC of watching a Steve Spurrier press conference after a rainy game, where he said the team needed to do some “wet butt drills.” Ran with said wet butts past launch, turned to the grass patch where the dogs of Matthews do their thing, did some bear crawls and crab walks. Between residual cussedness and wet butt, YHC modified as needed. MARY: Ran back to launch. Did some of this. Was still wet. ANNOUNCEMENTS: Blood drive and such. COT: Had one. Prayed for Sensei’s knee. Prayed for Slim Fast’s strained pinky fingernail.

[shield] rainy parking deck day

DATE: 2023-02-02 AO: Shield Q: Benny PAX: Spitball, Carny, Bombay, Pilgrim, Cooter2, ToeJam, @grillz FNGs: None COUNT: 8
WARMUP: THE THANG: AMRAP parking deck start on 3rd floor 10 merkins, run to second floor 10 drydocks, run to 1st floor 10 diamond merkins rinse and repeat MARY: ANNOUNCEMENTS: blood drive March 3rd thanks @grillz for joining us while up in Charlotte for work. he’s a Tallahassee SLT F3 guy. COT:

Monthly Archive February 2023