May 2023 – Page 2 – F3 South Charlotte

I thought this was a boot camp?

DATE: 2023-05-27 AO: Davinci Q: Odd Job PAX: Eleanor, kirby, midriff, Gruden, Rousey FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, arm circles, merkins, runner stretch
THE THANG: With 3 of the 5 PAX working on through the “Gruden 5K / Day in May” challenge, a request was made to ensure we hit that distance. A couple of easy plan modifications, and we were off.
At the Blakeney playground we did 2 rounds of explosive merkin variations offset with box jumps. Mosey to the 5/3 bank for some Mary, then up AK to Community House, then back down to the lot behind the nail salon. Did step ups and a series of called rock exercises.
Mosey up to the park on Blakeney Heath for two rounds of pull ups offset with derkins on the swings. Mosey back to base, stopping along the way a few times for sets of Mary. At base, two rounds of handstands on the wall, interspersed with “run to Kirby”. Another short mosey to reach the 4 mile distance and close out with some Mary.
Awesome mumblechatter today. Kirby could teach a masterclass. Covered the concept of the survivor/servant continuum, Midriff’s dreams, and an exciting development in Bagpipe land (watch this space).
COT: Franky, Purple Haze, and Bratwurst joined for COT. Great conversation as always over CFA breakfast.

Bells, Bags, Carries, and Flags

DATE: 2023-05-27 AO: Olympus Q: Krzyzewski PAX: voodoo, mighty_mite FNGs: None COUNT: 3 Light crowd today, but the per capita pump was right on target. Good Dredd banter, sandbag shenanigans, and a solid burn as a precursor to the Brewruck for those attending. Let’s get into it. WARMUP: SSH, 10x swings, prying squats, 10x swings, arm circles THE THANG: (#1) Alternating sets of Double Cleans (10x) and Pelosi ladders for 3 sets (#2) Sandbag EMOMs alternating sandbag exercises and 10 merkins in the off minute: Hang Clean & Press (3 min), Counter Rotational Reverse Lunges (7 e/s; 3 min), and DL->Thruster (5x; 5 min) (#3) Voodoo EMOM – Voodoo Complex (1 e/s) for 5 min (#4) Carries – Water/Rack down and back – Suitcase down and back – SB front carry, SB shoulder (left), SB shoulder (right), and SB over the shoulders MARY: N/A; ran out of time ANNOUNCEMENTS: Brewruck is happening in less than 1 hr. If you’re just now seeing this and want to go, first, the flexibility of your schedule is the envy of most suburban dads and second, just roll out to South End and look for jacked dudes carrying weight in between pints. Blood Drive is coming up on 6/23 – lookout for details COT: Cheese Curd took us out along with The Rock pax. A reminder to be silent this weekend and reflect on those amazing men and women who have served our country. The sacrifice is ineffable. Keep these brave souls in your prayers this weekend.

Traditions

DATE: 2023-05-27 AO: -Rock Q: Cheese Curd PAX: O Tannenbaum, geraldo, beaver, Alf, poptart, Cottonmouth, Scratch and Win, hoover, stonecold FNGs: None COUNT: 14 WARMUP: run to the stretching spot THE THANG: move to the rock pile, grab a lifting rock
3 rounds of the following, including a citation reading of hero’s of war and their story. @Geraldo @alf, @hoover Rocks held overhead during reading, Bi’s, Tri’s and Squats each x20
Parking lot Curb to Curb (10 stops- perform each exercise at every other) Round 1 3 dive bomb merkins increase by 3 every time 4 jump squats increasing by 4 every time Back to rocks
Round 2 Merkins: wide, standard, diamond (switching every round) x5 back peddle and monkey humpers x5 then sprint to the next one Back to rocks
Run to Hot Box Round 1 Dips x20 Incline merkins x20 Step ups 10 each leg
Abs
round 2 Dips x20 Decline x20 Step ups x10 per leg
Run to the cemetery flag pole for the Pledge of Allegiance
In Silence 100 burpees / 10 per minute
Run to launch and DONE
MARY: squeezed some in to break up reps
ANNOUNCEMENTS: BreeRuck in 1 hr, Blood Drive
COT: thanks to all the servers ( Rachel with us today) and for all who have sacrificed. Some wounds are easy to see, others are within and some sacrificed everything for our freedom. Be appreciative for those who served and thank a veteran – thanks for the opportunity and to have the assistance of each current and former site Q during citations – pretty meat and potatoes, but I wanted to make sure we got in all of the traditions for honoring a few great men
Have a great holiday weekend, be safe and have fun

Murph ready

DATE: 2023-05-26 AO: Joust Q: ChickenWing PAX: ductwork, geraldo FNGs: None COUNT: 3 Bleachers, laps with burpees, and lots of pull up’s and merkins

Trudeau does what?

DATE: 2023-05-26 AO: -Brave Q: Odd Job PAX: fire_hazard, kirby, midriff, soft_pretzel, Olaf FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, merkins
THE THANG: Mosey up to Morrison Y, stopping several times along the way for rounds of Merkin variations. Cut through to the playground at Hawk Ridge for 2 rounds of 10 pull up, 10 burpee over a bar, and 10 pistol squats.
Mosey up to St. Matts, again stopping for more Merkin variations. At St. Matts a series of called rock exercises (curls, triceps extensions, overhead press, back wrecker things, and Trudeau rows).
Mosey back to base with Olaf leading a foot race for the last half mile or so. At base close out with a round merkin variations.
On the day we clocked about 4.5 miles. Merkin variations included wide grip, archer, explosive merkin with negative merkin combo, inverted pike merkins, one leg merkins, and others.
ANNOUNCEMENTS: Kirby extravaganza this coming Tuesday at Bagpipe. Bring a friend, Kirby promises it will be epic. Tomorrow Stonehenge and Da Vinci converge at Da Vinci in weather well suited to ducks.
COT: Great second F today, thanks Gents.

Who is the Hottest Peloton Instructor?

DATE: 2023-05-26 AO: _Area-51 Q: poptart PAX: Orange Whip, O Tannenbaum, Limey FNGs: None COUNT: 4
WARMUP: Running THE THANG: Running and lifting and more running MARY: ANNOUNCEMENTS: None COT:

Welcome to Brick City

DATE: 2023-05-25 AO: Shield Q: midriff PAX: Eleanor, midriff, Spitball, Carny, ToeJam, Cooter2, Circuit City, tagalong FNGs: None COUNT: 8 WARMUP: SSH’s, bobby hurleys, King James Version, Draymond Greens (aka Bulgarian Ball Busters), quick lap around the parking lot
THE THANG: Make our way to the basketball court behind the elementary school. – 3-man weave and cycle between merkins, squats, pushups while waiting – Full court sprints, with merkins on each line – Play knockout, do 10 merkins when knocked out and 10 more for each person knocked out – Full court sprints, with BBSU’s on each line – Tip drill, both sides of the backboard to not get dizzy – Full court sprints, with jump squats on each line – Split up into teams for 4 on 4, do burpees for # of points that other team scored (Celtics: 8 Heat: 2) – Pressure free throws: hold plank at half court. Each pax bear crawls to FT line. Made shot = 1 merkin. Missed shot = 2 burpees. Air ball = 3 burpees. I think Spitball was the only one to make the free throw – Full court sprints – Finish with 4 on 4, 10 burpees for both teams at the end
MARY: Was included
ANNOUNCEMENTS: BrewRuck on Saturday, Saturday and Monday convergences. Blood drive and beer at @Martas
COT: Grateful for high impact men and your encouragement through a tough stretch for me and my family. Last time I Q’d Shield I had just moved out of the house into the hotel. Our fam just moved back into our home last week, which is a huge praise! Prayers for Cooter’s mother-in-low who had triple bypass heart surgery.
Game Notes – Toejam’s headlamp nearly blinded a few folks during 3-man weave. Hard to see that basketball flying at 0545 and even harder with a truck’s headlamp in your face. – Toejam really enjoys being called “Stephanie” – Gameball goes to Circuit City who had some smooth and silky jump shots after airballing a free throw. It’s great to see you in the gloom again – Eleanor had a triple double, although he didn’t dunk on any of us (yet) – Spitball was out front for full-court sprints, although Eleanor and Tagalong may have caught him once – Tagalong and TJ highly recommend the film Air. Also the AND1 documentary and mixtapes. – Cooter broke a few ankles out there and showed off his ball spinning skills during CoT – Celtics – Heat game 5 tonight in Boston! – The palms of my hands are torn up from the surface we played on this morning, it was basically a cheese grader made out of plastic. – Love playing basketball in the gloom and want to find a 1. well-lit 2. outdoor and 3. open to public full-size basketball court and we can start a basketball AO

I ain’t as good as I once was

DATE: 2023-05-23 AO: Fast-Twitch Q: turkey_leg PAX: ductwork, wildturkey, Astro (Kyle Kirchhoff), Joker_Shawn Heath, fleetwood, Christmas, voodoo, Alf, prohibition, Runstopper, Rock Thrill FNGs: None COUNT: 13 WARMUP: Mosey out to Willow Point. Run down to Raintree stopping for 5 merkins at each light. Mosey up to Four Mile Creek. Mary while waiting for the six.
THE THANG: 4-leg Monster AMRAP At end of each leg, 5 merkins Back at center 5 jump squats Increment by 5 after each set
Old favorite “Cowboy Run” on the return.
It’s amazing the atrocity called Fast Twitch is still going after a decade. Who knew so many pax in South Charlotte would subject themselves to such a beat down every Tuesday morning.
Tried to bring back some “old school” Fast Twitch with hands on the ground and even some burpees (gasp!). Pax got off lucky today with Alf and Pro correctly answering some FT trivia and eliminating the burpees.
Got in over 600’ of elevation gain over 6.5mi. Strong effort by all keeping up with the monster.
Thanks to Astro and Benny for allowing me to lead this one. Proud to still be able to lead this workout for the decade anniversary. I may not be as good as I once was, but thanks to AMRAP, I’m as good once as I ever was.
ANNOUNCEMENTS: Brew ruck on Saturday.
COT: Haze

All fired up

DATE: 2023-05-24 AO: Sacs Q: Rousey PAX: geraldo, wildturkey, lex_luthor, Rousey, Spitball, ToeJam, Emoji, Cheese Curd FNGs: None COUNT: 8 WARMUP: one trip with ruck and sandbags around the reach
THE THANG: a well thought out plan which involved repeating exercises and adding 3 more with every loop
We also had the “main event” which had more of the Rousey specials: Duck walk, TRX jump squats and this Belgium one legged squats. I think the Bulgarian ancestors are gonna be pissed.
MARY: covered on the first few rounds. The glute bridges were for all the M’s
ANNOUNCEMENTS: prayers for Emojis Mom. She gets right and then something else goes wrong. Best to you and the family
COT: BeerRuck, blood Drive and a whole new list of SACS Q’s- be on the look out.
Ok, as site Q my duties are complete. Speaking of duties…no duties were dropped by any pax today, but some farts got really close. Keep your friends close and your farts even closer…some of you may need to check your pants.

No. Damn. Murderhorn.

DATE: 2023-05-24 AO: -Maul Q: Odd Job PAX: Olaf, kirby, midriff, Hops, f3bigtuna, Grits, Scratch and Win, patent_pending, tagalong FNGs: None COUNT: 10 WARMUP: SSH, IW, low slow squat, merkins, run up the hill for 20 squats.
THE THANG: Mosey to the fountains by the Thai place. Partner up for 3 rounds of merkin/derkin combo, box jumps, and dips. One partner does exercise while the other runs around the two buildings.
Mosey to St. Matts. Get a rock for a round of PAX called exercises. Included rock merkins, thrusters, curls, burpee over rock, dying rockroach, and others.
Mosey to behind the Target for 10 ballz2wall/handstand merkins and a run up the hill for 10 squats. Then PAX choice exercise (merkin variations, big boys, etc) at each speed bump on the way back to COT.
ANNOUNCEMENTS: A51 blood drive. Kirby is on Q at Bagpipe on Tuesday and gave a passionate plea that all PAX not only attend, but bring two friends so more men can benefit from F3.
COT: Kirby’s plea generated some profound experience sharing about the value of F3 and the impact it has had on our lives. Grateful to the PAX who shared deeply personal stories of the positive impact F3 has had for them physically and emotionally. This thing of ours has pulled good men from dark places and made all of us better. Tell a friend.

Monthly Archive May 2023