June 2023 – F3 South Charlotte

Reuniti on Ice, That’s Nice

Early summer, before the oppressive humidity arrives and with a cool breeze blowing in sounds like a perfect day to break out the yacht rock playlist. The current program of bells and sandbags is winding down so we filled the water bottles with wine coolers and set sail with the smooth sounds of summer.

Warmup, then the sandbag portion which was no day at the beach, then the kettlebell section which was an AMRAP cluster of several exercises. Now onto the important stuff…

What is yacht rock you may ask, actually I’m sure you know what yacht rock is but Flipper didn’t before today so I had to explain that it is light rock from the late seventies and early eighties. The soundtrack of a simpler, more civilized time. The era of yacht rock went hand in hand with the rise and subsequent fall of the wine coolers like Bartles & James, Seagram’s Golden, Reuniti, etc. I can’t help but wonder if the current popularity of hard seltzers is this generation’s wine cooler or if they will have more staying power. I do think that wine coolers were too close in flavor profile to hobo wines like MD 20/20 and Night Train Express so they suffered from an identity crisis. You probably couldn’t be seen christening a new schooner in 1979 with Boone’s Farm Snow Creek Berry. Anyway, if you’re going to summer correctly (starting with using summer as a verb of course) you need proximity to water, booze, and tunes and I’m here to help with the last two.

For your hard seltzer you’re going to want to keep it simple and straightforward. There’s a lot of options on the market now, but stick to something with basic flavors like citrus that don’t overpower with artificial sweetness, and can be mixed with liquor for extra horsepower. Go with one of the following:

High Noon – the best option on the market since it is made with vodka and not malt liquor. Tastes the best, doesn’t need mixers but in the puritanical Carolinas is only available in liquor stores. Unlike Florida, where you can get Nooner tallboys at Publix and 7-Eleven, as the Good Lord intended.
White Claw – the pioneer in the category. Several flavor options, doesn’t overpower, good for a vodka or rum floater on top. Just stay away from the tropical nonsense like passionfruit and guava.
Truly/Vizzy – Pretty much interchangeable and about a quarter notch below the Claw.
Topo Chico – I had higher hopes for this brand but they couldn’t just make a straight lemon, they had to monkey around and add stuff. Citrus isn’t broken.

Be careful with the Simply Lemonade seltzers and the Bojangles’ Hard Iced Tea though, separately they are just too sweet. Mixed together over ice with a splash of lime juice however…

Next you’re going to need a carefully curated playlist to keep things smooth. Start with some Kenny Loggins, Hall & Oats, Toto, Pablo Cruise, Olivia Newton John, and Boz Scaggs. Sprinkle in a dusting of Billy Ocean, Ambrosia, America, Looking Glass, Seals & Croft et al then shake and served chilled.

Find a boat or a pool, keep things smooth, and stay frosty. Enjoy the summer.

My intravert battery got fully charged!

DATE: 2023-06-07 AO: -Maul Q: Franky PAX: Odd Job, patent_pending, war_eagle, Olaf, kirby, Eleanor FNGs: None COUNT: 7 PRE-RUN: 2.2 mile pre-run (Odd Job and Franky) WARMUP: Mosey to the parking lot behind the theater. 20 SSHs, 20 Imperial Walkers, 20 Windmills, 20 Merkins THE THANG: Mosey to the murder horn hills – 20 flutter kicks at the top of the hill – 20 american hammers at the bottom of the hill. Odd Job caught up with us (had to visit HT after the pre-run 😊 ). We picked up some lifting rocks and headed over to the playground. 11s with the rocks (curls and American hammers). Then reduced 11s –> 6s (lounge with rocks and twists to the left and right as one and supermans on the other side). MARY: Mosey back to launch – with al gore and flutter kicks along the way. ANNOUNCEMENTS: Blood drive somewhere – check slack COT: Olaf took us out.

Little bit of this and that

DATE: 2023-06-07 AO: Sacs Q: Cheese Curd PAX: geraldo, Emoji, sledge, Lafleur, Rousey, wildturkey, Happy Little Tree, Judge Judy FNGs: 1 Judge Judy COUNT: 8 WARMUP:Sandbag only lap around the track
THE THANG: 3 WODS 1) GoRuck CrossFit Open (sandbag only) 60 burpee deadlifts 50 double leg raise with SB overhead 40 Thrusters 30 Cleans 20 push up / pull throughs (10 per)
Walk back to launch and grab ruck and keep SB 2) Gut Check: 2 rounds 20 Alternative lunges (10 per) SB and ruck 20 ground to shoulder SB w/ruck on 20 burpees with press or man makers
Lap in parking lot 3) Smokey: 3 rounds (sandbag and ruck) 15 back squats 200 meter walk 12 alternating lunges 100 meter walk
DONE
ANNOUNCEMENTS: Blood Drive COT: -Always happy to lead these men (and young ladies) who complain a lot, but alway put in the work – 60 burpees is not a fun way to start the morning, well done on the first round – Modification on the last 2 WODs, both of those we’re supposed to be 5 rounds -Emoji was late, not late enough to miss burpees, glad he found us otherwise he would have been doing laps with Iron Woman on the track – Geraldo fresh of his 1/2 marathon – Wild Turkey was up all night on team with his boss…seemed really happy about that – Rousey makes a lot of noise – Lafleur is a sweaty beast – Sledge didn’t wake up his wife today, but he did bring out the ladies – Welcome Judge Judy- Think those welcome burpees got the best of her – Happy little tree complains like the rest of the middle age men
Have a great day today!

Insert Snarky Title Here

DATE: 2023-06-07 AO: Anvil Q: MARTA PAX: Point Break, Snuka, Limey FNGs: None COUNT: 4
WARMUP: Mosey on to library parking lot and dodge cars along the way. SSH x18 IW x18 LSS x18 Merkins x18 Plank to stretch
6 burpees THE THANG: shuttle run to other end for 6 hand release merkins back for 6 jump squats x3
6 burpees
Mosey to 51 Plank Jacks x18 Peter parkers x18 Lbc x 16
Run to rock pile 6 burpees
Heavy rock lift 6 curls 6 triceps 6 bentover row X3 6 burpees + misc mary 1 overhead Carey around circle 6 burpees
Return rock and Mosey to benches newr launch 18 Dips 18 lunges/stepups/air squats X3
Return to launch 6 burpees
MARY: Dolly x 18 Glute bridge Big boy situps x18
36 burpees total for the Birthday Q.
ANNOUNCEMENTS: Blood drive on 23rd sign up as the ladies love a giver. COT: with Meathead and YHC takes us out

How Long Will We Wait?

DATE: 2023-06-06 AO: Stonehenge Q: Airwolf PAX: f3bigtuna, Cheese Curd, lex_luthor, wildturkey, sledge, snowflake FNGs: None COUNT: 7 WARMUP: some of us Prerun- Sledge, Lex and Cheese Curd
Others waited for the main event- Headed to some empty parking lot. Very comprehensive warmup
THE THANG: ran around, lifted rocks, pull ups, bear crawls, few laps around the pond
MARY: throughout
ANNOUNCEMENTS: Blood drive COT: 2 things: air wolf sported US ranger panties and a tuxedo shirt…fancy!!
Sledge offered his M a quickie at 4:28. He woke up with the grandiose idea at 4:18, then worked up the course to ask…he was denied. Shoot your shot!
This BB is very tarty.

Last Minute Throw Down

DATE: 2023-06-06 AO: Bagpipe Q: Carny PAX: Olaf, tagalong, Spitball, Blackbeard, Eleanor FNGs: None COUNT: 5.1 WARMUP: woke up the joints
THE THANG: circuit around the bull ring with exercise at each road intersection on the outer loop. 50 air squats 10 burpees 40 LBC 10 burpees 30 lunges 10 burpees Bear crawl (~50 meters) 10 burpees This completed the 1/2 mi loop.
Jog to outdoor fitness trail near the pond to do dips and pull-ups, chip away at reps of each for your age. Gotta keep our seniors strong.
Air chairs on some wall on the way back to lunch.
@Elenor wanted an extra snooze on the alarm so we found him running when we arrived to the launch. He is our .1 pax.
MARY: wrapped up with calling Mary around the circle for final 5 minutes to get some core work in.
ANNOUNCEMENTS: @SoftPretzel is Q at Shield this Thursday and he is a bit nervous.
COT:

Be careful when you ask questions

DATE: 2023-06-05 AO: _Sob Q: SweetWater PAX: Eleanor, Rousey, das_boot, Odd Job, Franky FNGs: None COUNT: 6 WARMUP: remind @rousey that he needs to drive safely in the parking lots. The garbage man was there and we reminded him how 20 PAX were silent when the garbage man at the Maul walked through the entire crew with no fear and ripped him a new one. Not a soul said a word to the garbage man threatening Rousey. Silence.
Walking Lunge up the stairwell and then run down other side. Run in place, butt kicks and high knees
25 SSH 25 Merkins RH/RF stretch and vice versa
Run to bank on Ardrey Kell. 25 Flutter Kicks
THE THANG: Run to home of 20 salons and partner up with heavy rock. Partner 1 does 10 squat press. Partner 2 runs around lot with 10 merkins halfway. 3 times
P1 does 5 reverse lunge with twist, P2 does 15 walking lunge and then run around lot. 3 times.
This is when The Q asked Das boot about his weekend. Only to learn he is tracking all miles for the month and rucked with his Cologard sample 2 miles to the Blakeney UPS store……the last time I ever ask someone what they did over the weekend.
On way to base did some Mary and the P1 did 3 wall climbs P2 did Al Gore on Jenis ice cream wall.
MARY: 35 v ups between sets 1 and 2 25 plank jacks 25 shoulder taps On way back to base ANNOUNCEMENTS: Don’t mess with garbage man and get your colonoscopy completed.
Eleanor is now a site Q at Bagpipe.
COT: appreciate the men coming out.

Landing Zone

DATE: 2023-06-03 AO: Stonehenge Q: Airwolf PAX: wildturkey, f3bigtuna, Cheese Curd, snowflake, sledge, lex_luthor FNGs: None COUNT: 7 WARMUP: THE THANG: tour of the AO MARY: ANNOUNCEMENTS: COT:

McChubby

DATE: 2023-06-05 AO: Chubby-Hubby Q: Cheese Curd, O Tannenbaum, baracus PAX: Mr Brady, Orange Whip, Broken Arrow, Rhapsody FNGs: None COUNT: 7 WARMUP: choose your adventure- Chubby- Flat or McHorsey-Hills THE THANG: not sure why happened on the flats, but on the hills, there was even another hill route- Mr Brady and Baracus/ Orange Whip and YHC . Chub had Rhapsody, OT and Broken Arrow. Someone else was out there, but I was late to the meetup spot
One 4.0 -Oona made the run too
MARY: Nope
ANNOUNCEMENTS: Blood Drive
COT: Thanks for the opportunity to post this slack blast. Thank OW for talking the entire time, I was too gassed and choosing more hills
As for the rest of you, I have no idea what you ran or for how fast.
also, missing one..my bad!

Modified Bruce Complex and Armor Building

DATE: 2023-06-05 AO: Swole Q: sledge PAX: wildturkey, flipper, high_tide, The Worm, Hippie FNGs: None COUNT: 6 Not my best Q start but I think it got better after the warmup. Big thank you to @flipper for the assist on exercises and form
WARMUP: SSH, IW, Sharon Towers/Windmills
THE THANG: KB Movements DBL Push Press 3 X 8 Sumo Squat Jump 3 X 10 Modified Bruce Complex 3 X 6
SB Movements Alternating EMOM Rvery other minute. 3 X Swing, High Pull, Snatch in off minutes Ground to OH 5 reps X 5 minutes Front to back, back to front 5 reps X 5 minutes
Complex Armor Building 5 times through
MARY: Nope
ANNOUNCEMENTS: Blood drive
COT: Wild Turkey’s son confirmed this weekend

Monthly Archive June 2023