September 2024 – Page 9 – F3 South Charlotte

Jumping fences

Date: 2024-09-07 AO: run Q: Kielbasa , toolbag PAX: rock_thrill, midriff, toolbag, Mr.Jones FNGs: 1 Mr.Jones COUNT: 5
WARMUP: 2 for prerun THE THANG: 10 casual cool miles; pause halfway to issue a new name. MARY: ANNOUNCEMENTS: COT: Midriff & Toolbag

Nemo 9-6: Not all who wander are lost..or on time

Date: 2024-09-06 AO: nemo-resideo Q: F3 Elsa PAX: Roulette, kirby, The Worm, Rudy FNGs: None COUNT: 5 Despite equipment malfunction and scouting some new trails, we survived Elsa’s VQ!
WARMUP: Mosey over to Harriet’s THE THANG: Scouted a new route today following several of the old golf trails. Looped behind The Ballantyne, over to 485, then snuck by the Amph by cover of darkness. Discovered a pair of abandoned Bobcats but decided to power through the workout rather than trying to race them. Turned back up towards Cabo and discovered two new tunnels along the way. Finished off with the back 9 behind John Hancock knocking out a ~1 mile loop as well as several spider webs. My headlamp died right about the time we decided we would need to push it to make it back on time. kirby discovered a series of goodies ranging from neon orange beverages, spray paint cans, and even an errant panel van handing out…bourbon?
Thanks guys for bearing with me on the VQ and special thanks to Rudy for tracking mileage – 3.7 total!
ANNOUNCEMENTS: kirby is looking for sign-ups to get some serious miles in next month- hit him up for details! COT: Pray for those impacted by this week’s violence in GA and lift up our brothers doing BRR this weekend.

Bermuda Triangle

Date: 2024-09-04 AO: anvil Q: Snuka PAX: puddin_pop, Point Break, Limey FNGs: None COUNT: 4 Things were done.

Radians of Resolve

Date: 2024-09-05 AO: the-phoenix Q: Roulette PAX: kirby, Franky, teddyf3, wingman, wildturkey FNGs: None COUNT: 6 WARMUP: Mosey to the firehouse 15x SSH/IW, Plank stretches, runners stretch, 15 merkins Mosey to the Y parking lot, circle up PAX call 10x Mary exercise… There was a sad clown walking in the Y parking lot, so we gave him the flying EH and he joined us for the last two called Mary exercises… Shawn seemed to know the drill with the cadence calling, so I had him call one to close us out… Hopefully we’ll see him next week, RIP to his camelbak that he crushed and was leaking… Mosey back to the Hawk Ridge parking lot for the show… THE THANG: Radians of Resolve, 8 stations set up in a circle with a cone in the middle. Once you complete the station you are at, bear crawl to the center and plank for the six, when the six is in move to the next station to your left. 15x Shoulder Press 10x Hammer Curls 15x Bent Over Rows 10x Goblet Squats 15x Floor Presses 10x War Hammer 15x Kettlebell swings 2x 10m Medicine Ball/Farmer carry… (In hindsight, this was an absolute ball buster…) Once we have completed one round and you are back to your starting station, we took a lap down to the Y pavilion with PAX calling 10x MARY exercise. We were able to complete two rounds. Shout out to war_eagle I stole/modified this Wienke from him, that he stole from someone else… The circle of life… Props to the men for showing up and sticking with this one, it was not an easy day on the play ground, but we did it together. MARY: One last round of PAX calls it, right before time, but she was omnipresent today. ANNOUNCEMENTS: Sign up for the Dahlia Grove 10k mile challenge, Oct 26 Terror Trails Ultra at Cane Creek COT: Thanks and appreciation for the opportunity to strengthen our bodies and fellowship on a beautiful fall morning, be the change you want in the World….

Kevlar

Date: 2024-09-04 AO: kevlar Q: Orange Whip PAX: ComicCon, Horsehead, ChickenWing, grave_dancer, Orange Whip, Limey, Comicon FNGs: 1 Comicon COUNT: 6 Great Q by Limey. Awesome to have an FNG that found us on the World Wide Web.
Mix of it all.
Mr Magoo up next

Did you get lapped today?

Date: 2024-09-04 AO: wamrap Q: Mile High PAX: rachel, O’Tannenbaum, @pokey FNGs: None COUNT: 4
WARMUP: None (would have been nice) THE THANG: Green Monster at the corners-merkins, jump squats, MC, box jumps-Start with 10 increase x 2 each lap. 5 burpees at middle increase by 1 MARY: NO ANNOUNCEMENTS: nah COT: @pokey visiting from Murrells Inlet. He is a stud…but no match for @rachel. @mile high great lead. @OT had a great view from behind. 3 miles. Missed y’all

Offset Counting

Date: 2024-09-04 AO: the-maul Q: Hippie PAX: super trooper, patent_pending, Odd Job, teddyf3, wingman, war_eagle, kirby, Rudy, ToeJam FNGs: None COUNT: 10
WARMUP: 10 merkins, 10 mtn climbers, 10 squats, 10 IW, 10 potatoe pickers
THE THANG: 3 stations
1st Fountain: 20 derkins, 20 incline merkins, 20 box cutters – 1 lap around building between exercises
2nd Dentist Lights: 20 dips, 20 sister Mary Catherine, 20 LBC
3rd Rock Pile: sets of 20 I. thrusters, lunges, curls II. Goblet squats, reverse lunges, bent over rows III. Offset merkins, jump overs, overhead press
And then back to station 2 and then to station 1. Back Pedal to COT.
MARY: box cutters, LBC, dolly, ANNOUNCEMENTS: @patentpending Bday! :birthday:, see Kirby’s post COT:

IPC Week 0

Date: 2024-09-04 AO: sacs Q: Cheese Curd PAX: gummy, geraldo, wildturkey, Roulette FNGs: None COUNT: 5
WARMUP: ruck around the track
THE THANG:
Kalsu and then Reverse Kalsu – Format – Complete the workout for time – Equipment – 400 meter track or 200 meter out and back – Coupon is needed for this workout – EMOM timer set for 1 minute – The Thang – Kalsu – 100 thrusters – Start the 1-minute EMOM timer – Perform 5 burpees – As soon as you finish the burpees, start doing thrusters – When the timer goes off, do 5 burpees – Keep repeating this until you finish 100 thrusters – After 100 thrusters, run 400 meters – Reverse Kalsu – 100 burpees – Start your 100 burpees as soon as you get back – Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back – Each time the EMOM timer goes off, 5 thrusters – Perform burpees in between until you get to 100 burpees – Workout ends after your 100 burpees – Record your total time
MARY: big boy sit ups/ flutters and LBC
ANNOUNCEMENTS: blood drive, GoRuck Dec event and some running events
COT: that sucked…everyone launched hot and then got hit in the face. Which was worse, burpee or thrusters? Gonna hear the timer in my sleep.
Welcome Gummy!
Some modifications, probably some poor form (YHC included), but 60 mins of something!

Choose your own adventure

Date: 2024-09-03 AO: skunk-works Q: Mountain Momma PAX: Smokey, Header, lois FNGs: None COUNT: 4 4 Skunks stepped into the lab for choose your own adventure day!
WARMUP: Starting with some good mumble chatter about the Regan movie and The Forge movie 🍿 we began with the usual SSH, imperial walkers and Sharon towers. Jogged a lap and then did some swings, around the world’s and halos
THE THANG: It was choose your own adventure day, so each PAX got to choose a focus area and YHC brought a recipe. Smokey started with abs, so we went into my 8 minute abs inspired routine that lasts around 10 minutes by adding two rounds for the lower back. It’s 13 total exercises at 45 seconds each
Did some Farmers carries as the fire cooled off
Header asked for chest and shoulders, so we did a TABATA of bell merkins and single hand overhead press. Almost called Jack Hell, this had a similar amount of suck, just didn’t last as long.
More farmers carries
Lois called legs, so the TABATA was lunges with single leg deadlift.
With sufficiently warm legs, we did a few rounds of sprints, with a backpedal back to the start, followed by a down and back carryokre
My turn to call – cleans with tricep extensions
MARY: We had a couple of extra minutes for more choosing our own adventure – Smokey with the Burpee call (We love burpees!) with the mandatory Header refusenik. Header called??? I can’t remember! And Lois finished us out with a plank
ANNOUNCEMENTS: Charlotte Crusade 9/20 at 7 pm, Bojangles arena, free parking free entry
COT: Praise for healing Abigail and (remembered this in the car) Lois! Prayers for young Samuel and family, plus all of the big cancer battles ongoing throughout the F3 Nation.

I’m so hungry I could eat a sandwich from a gas station

Date: 2024-09-03 AO: fast-twitch Q: gummy PAX: flipper, gummy, wildturkey, Joker, Voodoo, Geraldo FNGs: None COUNT: 6
WARMUP: mosey to the gravel parking lot near the club THE THANG: Starfish with the 4-way stop sign at Raintree and Four Mile Creek at the center. Leg 1 to the blinky light. Leg 2 to Providence. Leg 3 lap through townhouses. Leg 4 to gravel parking. Most got 5 legs in before the long slog back up to 51. The cool breeze was lovely after the run. MARY: some mixed in between legs at your leisure ANNOUNCEMENTS: Blood drive, trail race, something else. COT:

Monthly Archive September 2024