May 2024 – F3 South Charlotte

Crowdsourcing for 1st time Q

Date: 2024-05-18 AO: chicken-run Q: Kielbasa PAX: Kielbasa, toolbag, midriff, Polly, Franky, fleetwood, kirby, Doublemint, Doublemint FNGs: 1 Doublemint COUNT: 8
Whether it was the route, on course guiding, how to slackblast, name a fng, or taking us out, it was a full team effort to support the new Qs in their first non-chaperoned go at chicken run. WARMUP: 1 for pre-run THE THANG: avoid the drizzle & cruise for just under 11 miles. MARY: ANNOUNCEMENTS: Memorial Day convergence COT: toolbag

[rucking] Pre-Blast – Brew Ruck 2024, where fitness meets fizz

Date: 2024-05-25 AO: rucking Q: hoover PAX: hoover FNGs: None COUNT: As manay as can make it … Because a 20-something year old 2.0 of one of our pax would rather spend her Saturday rucking across charlotte and drinking beer with her dad’s workout buddies, we decided to do another Brew Ruck. Because carrying a 30-pound pack while drinking 5 pints of beer is definitely cardio, right?
Last year was epic, it rained, someone wore a chainmail shirt, Udder made an appearance, some other 20-something year old took selfies of her and her friends with my phone, all in all 14 brave souls journeyed across South-End. The number of beers consumed exceeded the miles rucked, we call that a win around here. So strap on a ruck, because who doesn’t love back pain with a good buzz, get ready to traverse the concrete jungle and stop at every brewery in sight. Better than a pub crawl, because of the sweat and lack of shameful morning-after stories (no guarantees though).
As your Q, I have meticulously mapped out a route that takes us through the most scenic parts of the city, like that one alley with the mysterious smell. You can count how many homeless people are still in uptown while inhaling second-hand marijuana smoke (I’m sure it’s Delta-8). Pack a few essentials like snacks, a first-aid kit, $20 cash, and a laminated 3×5 card with the name of your designated driver (notice I didn’t say your M, because she doesn’t want to see you after all that drinking, I mean rucking). And don’t forget to wear your finest F3 shirt. Pro-tip: wear one that’s moisture-wicking to handle the sweat and the inevitable beer spillage.
May 25th starting at 11AM at Devil’s Logic Brewery. We’ll make our way out to South End finishing up at Sugar Creek Brewing. Each stop will feature the finest local brews and a chance to question your life choices.
See you on the 25th!
Disclaimer: Hoover and F3 are not responsible for any injuries, hangovers, or regrettable life choices made during the event. Please ruck responsibly and remember safety third.

The End of the Line

Date: 2024-05-18 AO: olympus Q: Krzyzewski PAX: voodoo, flipper, MARTA, Wabbit, ickey_shuffle, Mountain Momma, hoover FNGs: None COUNT: 8 Amongst the backdrop of a warm and breezy spring morn, the pax attacked today’s weinke with vigor to close out the latest spreadsheet. While the cost to attend Olympus is tantamount to the levels of productivity embraced by the Calvary construction workers, the pax undoubtedly got their money’s worth today. As Flipper alluded to, any time the total presses outnumber the swings a solid beatdown is in store. We battled through the aforementioned presses/swings and rounded out the pump with heavy carries, squats, merkins, and rows – oh my. Solid workout that YHC will surely pay for dearly tomorrow morning. Great to have Hoover join us. We’re still not sure where the men of the Rock went, but glad they eventually joined us a few minutes after 0800. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 7x slingshots (e/w) THE THANG: 1) Press Inverted Pyramid (5 sets) – L (5x), R (5x), L (4x), R (4x) – L (3x), R (3x), L (2x), R (2x), L (1x), R (1x) 2) Heavy Swings (10 sets) – 1-Handed Swings (10x) (10 sec. rest b/w sets) 3) Forearm Punishment (4 sets) – Farmer’s carries (90 sec.) 4) Unlikely Alliance Reverse Ladders (10 min. EMOM) – Goblet squats (10x) [subtract 1x each min.] – Merkin (1x) [add 1x each min.] 5) Rows for Bros (3 sets) – Heavy swings (5x) – Bent over row => Upright row (5x) MARY: – Anchored leg raises (10x) – Skullcrushers (10x) – Glutebridge (30 sec.) ANNOUNCEMENTS: – Brew Ruck on 5/25 – Blood Drive in June – Prayers for The Worm (healing from eye surgery – should be back in action next week) and Yeti’s family as they go through a tough period COT: After eventually joining up with the wayward runners of The Rock, Mountain Momma took us out in the COT

stations and talk

Date: 2024-05-18 AO: davinci Q: wingman PAX: Palmolive, das_boot FNGs: None COUNT: 3 The usual warmups
WARMUP:
Cinder blocks, dips, rocks, squats, lunges, pullups, mary ANNOUNCEMENTS: Beer ruck and beer run COT: Kirby Welcome Vu Nguyen

Track Work

Date: 2024-05-16 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, Spitball, ToeJam FNGs: None COUNT: 5
WARMUP: loosen up the legs and hips THE THANG: mosey over to quail middle track. 100m sprints on the straights, chest work on the curve, 100m sprint, core work on the curve. Repeat 6 times. MARY: mosey back to launch stopping for air chairs, core work, pull-ups. ANNOUNCEMENTS: none COT:

ArboView

Date: 2024-05-17 AO: mountain-goat Q: retread PAX: retread, slim_fast, Insomniac, Roulette, Pele, wildturkey, sledge, lois, grasshopper, kilowatt, Spammer, gullah FNGs: None COUNT: 12
WARMUP: 1.1 miles from SCMS to Arboretum View followed by dynamic stretching. THE THANG: 3 trips around the 0.83 mile Arboretum View lap segment before heading back to launch. ANNOUNCEMENTS: Brew Ruck, Brew Run, Memorial Day Convergence at Calvary with boot camp and running options. COT: SlimFast led COT, prayers for Sledge and his family.

Deck of Cards

Date: 2024-05-17 AO: joust Q: Cheese Curd PAX: baracus, ductwork, Focker, Mr Brady, Header, Fly-by FNGs: None COUNT: 7
WARMUP: Not seeing the frisbee guys, someone said the track was under construction. However, once we got there, we found a woman’s sports team warming up. They seemed aggressive, so we stayed off the track.
Did some SSH, IW, Marken runner stretch and some slow potato pickers. Run back to parking lot
THE THANG: F3 Deck of Cards… jokers wild was one legged burpee other than that, do what the card says. Add 10 for any non face card.
MARY: throughout ANNOUNCEMENTS: blood drive, Memorial Day convergence, savage race, beer ruck, beer run COT: I was busting balls today… I think everybody got some today! Sorry boys!
Enjoy your day!

Manscape Robots

Date: 2024-05-17 AO: kevlar Q: turkey_leg PAX: Cottonmouth, Orange Whip, O’Tannenbaum, turkey_leg, Horsehead FNGs: None COUNT: 5
WARMUP: SSH, IW, Burpees, while waiting for O’Tannebaum to drive in fashionably late while then proceeding to adjust his garter and some other gear he had bundled into his shorts.
THE THANG: Mosey to downtown Matthews, then over to the Elementary for MAMRAP around the track. Pull-ups, Merkins, jump squats, HTH. 5 rounds max, increasing by 5 reps each time.
Mosey over to Fremont for 7s starting with monkey jumpers from OWs house. Mosey back up past the sheep farm to launch.
MARY: ANNOUNCEMENTS: Memorial Day convergence 0700 Calvary.
COT: Cottonmouth take-out.

Community House Party

Date: 2024-05-16 AO: the-phoenix Q: wildturkey PAX: Rousey, Hawkeye, war_eagle, Starch, kirby FNGs: None COUNT: 6 WARMUP: Side straddle hops Imperial Walkers Hill Biliies Squats
THE THANG: Triple Nickel – jump squats / ‘mericans Jacob’s Ladder 7s sit-ups and burpees Assorted exercises on the way
Strong effort by all. It’s better to show up and modify than sleep in.
MARY: ANNOUNCEMENTS: Brew Run, Brew Ruck, Memorial Day Convergence & Blood drives COT: Prayers for our families

Smoke Gets in Your Eyes

Date: 2024-05-11 AO: stonehenge Q: Eleanor PAX: ToeJam, Rehab, Rousey, wildturkey FNGs: None COUNT: 5 The weirdest workout visitor ever. IYKYK

Monthly Archive May 2024