May 2023 – F3 South Charlotte

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DATE: 2023-05-31 AO: -Maul Q: wingman PAX: wingman, super trooper, patent_pending, soft_pretzel, Olaf FNGs: None COUNT: 5 A disclaimer was given, most had Zero-Fs to give about that. But you are on your own as we say.
13 starting in the parking lot, 5 took the maul workout. 8 finished out 5k-a-day-in-May. #strong. WARMUP: 20 SSH 10 IW 10 HB 10 Potato Pickers Plank-Stretch THE THANG: Mosey to the Hotel/Car Shop for rocks and hills. 10 Curls, 10 Press, 10 Tricep, Up the Hill and back 10 Bent Over rows, 10 Squats, 10 Curls, Lap up Hill 10 Squat Thrusters and a lap
Mosey to brown bag with a few called excercises along the way. 5 donkey kicks, up the deck to the end, 5 merkins, and back down. Repeat 5 times.
Wall sits with 50 Air Presses Wall Sit with 100 Air Presses #wingmanfav #crowdpleaser
Mosey to fountains: 15 dips, 20 dips, 25 dips Mosey to Ulta/joannes. Talk about locking smash and grabbers in the store. Sprint home. MARY: 10 Heels to Heaven 10 Flutter Plank 10s. ANNOUNCEMENTS: Third F on Friday at Hawthornes 1130. Church on the Street this Sunday (F3 Day) News to follow about upcoming charity events. High-noon ultimatum by @eleanor Website https is fixed. COT: Strong work by all. Solid push this morning. Congrats to the challenge participants.

She’s a dude

DATE: 2023-05-31 AO: Wamrap Q: Orange Whip PAX: DoubleE_F3, Horsehead, O Tannenbaum, poptart, rachel, Alf, Orange Whip FNGs: None COUNT: 7 Another Wednesday came and went and the regulars showed up to rack up more WAMRAP Slackblast points in attempt to finish at the top of the standings for the regular season. Playoffs kick off soon.
Another parking cop strolled by, neck cranked out the door for about 5 minutes wondering if we were robbing cars or just doing something CSAUP. In the end he guessed correctly and let us continue after Alf invited him to join us.
OT was utterly disappointed because he had sworn there was a chick driving the car and she was taking a break from her shift to lustfully watch him fill the parking deck with 55 year old sweat marks.
Rachel continued his run to the finish line and was the only one who got to 30 burpees. Such a douche move. 👏
Double E is looking for a double-double tonight in old man hoops as he pulled away from the kaboose and pushed nearer to the Rachel engine. He still wasn’t able to get close enough to find out that Rachel is an electrical engineer, like he is…too bad too because that would have been an insanely interesting conversation #lies
Horsehead is also an engineer of electrical shit apparently. Sounds painful.
Acknowledgement was given to Joker for completing some run this morning at 3:30am. Also for lifting Turkey Leg up on pull-ups back in the day like a true gentleman. He really is the F3 “Mom” of our region.
Alf went slower this morning to allow his body to rest for his half marathon that he started training for last week. He’ll be fine.
I tried to make a route that Rachel couldn’t lap anyone – you’re welcome Pop Tart – also Tart’s hair was looking especially fro-like this morning. Rachel addressed him as Mr. The Tart when he walked up which was pretty funny.
Double E got a new truck which we all took turns making fun of because that’s what jealous people do.
HH took us out at COT.
Have a great day boys – see you next time.

Join me, it’ll be fun

DATE: 2023-05-31 AO: Sacs Q: Cheese Curd PAX: hoover, sledge, fire_hazard, geraldo, lex_luthor, Emoji, wildturkey FNGs: None COUNT: 8 WARMUP: load up and start walking THE THANG: Goal is 5k and exercises along the way Rounds 1/ Stops all x 10 1)Bi’s 2) Tri’s 3)Press
Round 2 1) Swings 2) Upright Rows 3) Standing chest presses
Round 3 1) Rows 2) shouldering 3) Squats
MARY: none ANNOUNCEMENTS: blood drive COT: thank you for these men helping to complete my 5k challange. – I logged 3.25 miles – push off the other workout until next time – good miles today, hills and some ruck shuffles along the way
Enjoy the rest of today!

[brewruck] Rucking in the rain

DATE: 2023-05-27 AO: Brewruck Q: hoover PAX: Cheese Curd, voodoo, Unplugged, geraldo, mighty_mite, stonecold, sledge, boerewors, Pelosi, The Worm, udder, Nightengale, Justin Rose (no F3 name) FNGs: 1 Justin Rose (no F3 name) COUNT: 14 WARMUP: Drink a beer THE THANG: ruck up and head to the next brewery MARY: rinse and repeat
Those were the instructions and YHC is proud to say the pax delivered, appearing effortless in the grueling marathon of drink first, ruck second. The route said it was 5.5 miles, the watch recorded over 7 miles.
A stop was made at the Thompson Vietnam War Memorial after the kick-off. Reminiscent of the DC Vietnam memorial, if you haven’t stopped in to view it, would recommend. It’s a short stop and connects to the Sugar Creek greenway.
At the end of the day everyone (mostly) behaved themselves, didn’t let the rain bother them, and got home safely. YHC thought the rain would be a hindrance, but it sure beat a humid summer day. Not sure who passed out first, but YHC was asleep on the couch by 7 PM.
Special shout-out to Udder, for pulling a surprise visit. Hope to see you back out in the gloom, brother.

Sucking Wind

DATE: 2023-05-30 AO: Fast-Twitch Q: retread PAX: Astro (Kyle Kirchhoff), ductwork, purple_haze, retread FNGs: None COUNT: 4 WARMUP: 1.2 mile Astro-approved w/u to Greyson Ridge. THE THANG: Providence Hill, one of the best worst hills in Charlotte, x 4 or 4.5. Mosey back to launch. Strong work by a small, dedicated crew. Great start to year 11 of Fast Twitch. ANNOUNCEMENTS: Good luck to Ductwork and his posse running a half marathon in VA. COT:Don’t take your blessings for granted. Live life to the fullest!

100+ rep pyramid

DATE: 2023-05-30 AO: Skunk-Works Q: Mountain Momma PAX: Schottzie, DeChambeau, lois, Header, stonecold, Smokey FNGs: None COUNT: 7
WARMUP: the usual suspects: side straddle hops, imperial walkers, Sharon towers, merkins, mountain climbers, flutters THE THANG: the pyramid, 10, 15, 20, 25, 20, 15 and 10 reps of the following: swings, goblet squats, overhead press, merkins, lunges and single leg Romanian deadlift (aka cranes). For those who were capable, run a lap between each set. MARY: the workout took up all of the time ANNOUNCEMENTS: blood drive COT: praise from mountain Momma, his wife got a job. prayers for Smokey’s daughter who is starting a summer internship today in Nashville.

Base Camp, The Murph Edition

DATE: 2023-05-29 AO: Base-Camp Q: hoover PAX: deep_dish, jet_fuel, Orange Whip, poptart, Floor Slapper, ChickenWing, geraldo, Emoji, Eleanor, O Tannenbaum, Cottonmouth, Smelly Seal FNGs: None COUNT: 13 The Murph Convergence with Chubby Hubby and Swole
WARMUP: run to Davie Park THE THANG: 100 pullups or sandbag rows, 200 merkins, 300 squats, run back to launch MARY: we did some ANNOUNCEMENTS: blood drive 6/23, Ghostrunner starts Thursday COT: Unplugged with the take out

Fun Hill work

DATE: 2023-05-30 AO: Swift Q: frasier PAX: frasier, citgo, Polly, bratwurst, bunker, midriff, voodoo, das_boot, tigerrag, soft_pretzel FNGs: None COUNT: 10 10 for some fun hill work at swift. 3 minutes up 2 minutes down @tigerrag was back and it was glorious to quote @Astro (Kyle Kirchhoff) @voodoo popped over @citgo and @Polly were pushing the pace, @bunker took a break from Hickory @soft_pretzel ran hard after a beech weekend @das_boot and @midriff looked consistent and @bratwurst was right on time,sort of.
Next week same location just add a minute up and down so 4 minutes up and 3 minutes down.

Chubby Camp is not the same as fat camp

DATE: 2023-05-29 AO: Chubby-Hubby Q: Joker_Shawn Heath PAX: Spammer, Gruden, Chopper, Cheese Curd FNGs: None COUNT: 5
WARMUP: show up at 0700, Spammer preran THE THANG: Joker called the route, 6ish miles MARY: made it back too late. ANNOUNCEMENTS: blood drive 6/23, Ghostrunner starts Thursday COT: Unplugged with the take out

Swolevergence

DATE: 2023-05-29 AO: Swole Q: mighty_mite PAX: voodoo, Unplugged, sledge, wildturkey, The Worm FNGs: None COUNT: 6
WARMUP: Windmill, IW, Arm Circles, Prying Squat THE THANG: Double kb Hang Cleans Double Thrusters
30 min emom sb front squats, sb lunges, sb lateral side toss….10 swings in the off minutes
2 rounds of porpoise complex 3 min of mary
MARY: ANNOUNCEMENTS: Blood Drive 6/23 COT: COT with basecamp and running pax

Monthly Archive May 2023