May 2023 – Page 3 – F3 South Charlotte

How to do a windmill

DATE: 2023-05-24 AO: Meaad Q: flipper PAX: ickey_shuffle, high_tide, mighty_mite, The Worm, flipper FNGs: None COUNT: 5 WARMUP: SSH, IW, Windmills, prying squat THE THANG: SL DL, Windmills, OH Hold AMRAP Sandbag pulls Balance Complex
MARY: Boat/canoe Glute Bridge Plank
ANNOUNCEMENTS: BrewRuck Blood Drive Memorial Day convergence 0700 SCMS COT: YHC w/ the takeout

WWI vs. WWII

DATE: 2023-05-24 AO: Anvil Q: Preschool PAX: Preschool, Point Break, lorax, Floor Slapper, Limey, Erin Brockovich FNGs: None COUNT: 6 WARMUP: Karaoke L/R with AYG back High knees/ Butt Kicks with AYG back SSH/IW/Sharon Towers/LSS/Merkins/MCs
THE THANG: Hot Box for 10 Derkins/15 Dips/20 Step Ups with bear crawl around building then repeat
Wall sits alternating with a partner for 30 second skaters and 30 second alternating jump squats (2 rounds)
Partnered up for 100 Sit ups/Merkins/Squats alternating while partner ran lap.
Pre Memorial Day Sit Up Session; 10 WWI sit ups/lap/10 WWII sit ups/lap
MARY: Flutter/JLo/Diamond Merkins/Regular Merkins
Long weekend chit chat with base tans and beaches in the future for many Pax. Lucky few have to stay back to build fences in the gloom with damp weekend weather the horizon. YHC will be in NYC for a wedding and restless nights with a 5 and 2 yo in a hotel room.
ANNOUNCEMENTS: Memorial Day Convergence @ SCMS – Base Camp at 7am Blood drive in June Brewruck on Saturday

Back Queef

DATE: 2023-05-24 AO: Wamrap Q: Alf PAX: Orange Whip, mcgee, Alf, poptart, rachel, Bobby Fischer FNGs: None COUNT: 6 25 of a bunch of exercises. Run to burpees and pull ups. Repeat.
@orangewhip made some interesting noises during heels to heaven.
@mcgee kept moving even with a blown elbow sack
@rachel crushed it and was ready for more
@poptart kept finding us even though we tried to drop him.
@bobbyfischer found us despite having our super secret slack channel

❌ Marks the Spot

DATE: 2023-05-23 AO: Bagpipe Q: Eleanor PAX: flipper, das_boot, bratwurst, soft_pretzel, kirby, Chopper, Rousey, Franky, wingman, Spitball, Pilgrim, Olaf, citgo, Circuit City FNGs: None COUNT: 14 WARMUP: – Run to turf field – Knee hugs to high knees (10 yards each) – Walking quad stretch to butt kickers (10 yards each) – Frankensteins (10 yds) to 50% jog (the rest of the field)
THE THANG: – 25 Bench Dips, 25 Merkins, 25 American Hammers, 25 Dry Docks – 5 ‘X’ sprints – Sprint diagonally on the field, starting at the corner, once complete, jog along the side to the next corner, then sprint again, creating an X. Repeat 5x
Repeat sequence, but decrease exercises by 5 each round, maintaining 5 sprints in between.
MARY: PAX choice for 2 minutes
ANNOUNCEMENTS: @kirby wants us to bring 2 people we love, and 1 we hate to to workout next week. This should get interesting.
COT: 🙏🏽

full gas

DATE: 2023-05-23 AO: Swift Q: citgo PAX: bratwurst, das_boot, soft_pretzel, flipper FNGs: None COUNT: 5 @bratwurst @flipper @das_boot @soft_pretzel – for some full gas 2x (5,4,3 min) intervals at Swift. Great effort everyone, make sure to tip your Q!

Chubby Hubby – 5/22 edition

DATE: 2023-05-22 AO: Chubby-Hubby Q: baracus PAX: funky_cold, geraldo, Orange Whip, Mr Brady, stonecold, baracus, Spammer, Cheese Curd, O Tannenbaum, Rhapsody FNGs: None COUNT: 10
THE THANG: – Site FNG Spammer made the 3 mile run in and took the hard path with Cheese Curd up to Mt Horsey. – O’Tannenbaum made his second CH post in so many weeks after his site fng post – Whip and Rhapsody out in front as usual, but Funky, Baracus and Mr. Brady not far behind in the five miler group. – Stone Cold, Geraldo and O’Tannenbaum went for the four mile option. – Mr.Brady regaled of his soccer team’s close loss in the championship game. – Funky, Baracus and Brady looked forward to vacays and reminisced about places we’ve been to in the past.
ANNOUNCEMENTS: – Marta leading blood drive – New A51 design tshirts still available for order.
COT: – Orange whip prayed.

Cleanup on aisle 7

DATE: 2023-05-22 AO: Base-Camp Q: hoover PAX: Mr. Magoo, thunder_road, snuka, Limey FNGs: None COUNT: 5 5 strong dudes showed up to SCMS for an advertised Hoover beatdown. The Q disclaimed the group, then Thunder Road disclaimed the group. YHC’s disclaimer was the usual, “don’t make bad decisions and you probably won’t get hurt” His disclaimer was “I ate brisket and baked beans for dinner last night.” Now you know why a cleanup was called.
WARMUP: Mosey to the track. Descending burpee ladder, with IW, merkins, Low Slow Squats, Sharon Towers, and some Mary. Run 100M between each burpee set. Blood flowing, it’s time for the main event.
THE THANG: At Semi’s office, do the Mary trifecta: Heels to Heaven, flutter, boone crunch (both sides) 10 reps of each.
At some point, Thunder Road’s disclaimer came back to haunt him or maybe it was his dinner decisions coming back to haunt him. Either way. we’re sending a crew to powerwash and disinfect the area outside of Semi’s office.
Head to the baseball diamonds check out the concession stand for any leftover hot dogs or italian ice and do 7’s with merkins and jump squats. back to the office space for the mary trifecta upping the rep count to 15. Head to the benches in the parking lot for called partner work with dips, derkins, LBHs, and pistol squats while partners take a lap around the parking lot. The pax then took 3 minutes out of their workout to pick up some litter. Back to the office for the Mary trifecta, this time up the count to 20. Plank for the last 45 seconds.
ANNOUNCEMENTS: We’re working on something for Memorial Day, Monday.
BrewRuck is this Saturday, talk to Hoover for your HC
COT: Thunder Road took us out.
Solid crew today. Thanks for the opportunity to lead.

Building the Armor

DATE: 2023-05-22 AO: Swole Q: turkey_leg PAX: flipper, The Worm, voodoo, turkey_leg, Houdini FNGs: None COUNT: 5 WARMUP: Swings, Romanian deadlifts, halos, arm circles, prying squats, and The Worm’s favorite: SSH
THE THANG: 5×20 Swings 4×12 clean press
Sandbags EMOM alternating Merkin Monster 10 swings
Armor Complex x6 2x double clean 1x double press 3x double squat
MARY: Alternating leg lifts, LBCs Plank, glute bridge
First Swole for Houdini today posting all the way from Waxhaw. Welcome and thanks for making the trek – hope to see you back and at other KB workouts soon. Spreadsheet originally called for 3 merkin monster reps each minute – a bit aggressive if you ask me. Luckily the spreadsheet author realized this quite fast with his request for mercy after the first round. Smart audible.
Solid work today by all.

Longview Lite @ Blakovery

DATE: 2023-05-22 AO: Blakovery Q: tuck PAX: Polly, bunker, Chopper, hairball, wingman FNGs: None COUNT: 6 2.5 mi to the end of Longview Club Dr. 2.5 mi back. Some did pre and post runs. The end.

Smells like a greyhound

DATE: 2023-05-22 AO: Firestarter Q: Odd Job PAX: Franky, Eleanor, Point Break, das_boot FNGs: None COUNT: 4 WARMUP: SSH, IW, Merkin, Hindu Merkin
THE THANG: Mosey to the playground for 3 rounds of explosive merkins (clap, shoulder tap, hip tap) offset with box jumps.
Mosey to the rockpile behind the strip mall on AK for 3 rounds of called exercises, with each Pax calling in turn. Called exercise included man-makers, Arnold press, triceps extension, big boy setups with the rock, burpee over the rock, and flutter rock press.
Mosey to the stairwell for 2 rounds of 10 supines, 10 hand release merkins, and 10 handstand push ups followed by a run around McAlister’s deli. Short on time so skipped the second run.
Mosey to the fountains for 10 box jumps and 10 burpees to time.
ANNOUNCEMENTS: We learned that “she smells like a greyhound” can have two very different meanings depending on where you place the accent.
Next week in honor of Memorial Day Firestarter is closed. Convergence with A51 or Waxaw. Details will follow on Slack.
COT: @chopper and @das_boot joined for COT. Das had missed us by seconds and ended up running and doing merkins on his own.

Monthly Archive May 2023