January 2025 – Page 11 – F3 South Charlotte

Turkey Whip

Date: 2025-01-09 AO: sparta Q: Orange Whip PAX: turkey_leg, Orange Whip FNGs: None COUNT: 2 For the second time this week it was just Turkey Leg and me who bundled up to get a quality run. Looks like the rest of the PAX are waiting to shed those holiday pounds until February.
Regardless, we got 7+ miles stronger and good convos were had.
Prayers went up to all the PAX for any struggles they’re going through and also for those who don’t like cold weather that they would be blessed with a new set of balls to get out of bed and come work out :pray:

Back and Forth

Date: 2025-01-09 AO: _sob Q: wildturkey PAX: Rousey, Hawkeye, Roulette, Starch FNGs: None COUNT: 5
WARMUP: Quick lap around HR lot Side straddle hops Imperial Walkers Mountain Climbers Plank Jacks THE THANG: We start with the buy-in of 50 Push-Ups, 50 Sit-Ups, and 50 Air Squats. Then in the next 25 minutes, every minute on the minute (“EMOM“), complete 100 meter Shuttle Run, 50 meters to touch the marker, then 50 meters Back, and Plank Hold in the remaining time.
After the 25-minute clock, complete the cash-out of 50 Air Squats, 50 Sit-Ups, and 50 Push-Ups together with your partner.
ANNOUNCEMENTS: Bragg Basic, Savage Race
COT: Prayers up for safety for those affected by fires and storms

What is a frozen puddin pop

Date: 2025-01-09 AO: hydra Q: puddin_pop PAX: Slingshot, Emoji, Mikeoelz, Huddle House, Foghorn, Focker, jet_fuel, MARTA FNGs: None COUNT: 9
WARMUP: Standard IW, Lss, Sharon towers, hand release merkins and hill billys THE THANG: Mosey through hood with squats at each light.
Run the foxcroft half pipe with marry at top and merkins in middle x3 Marry at top
Triple nickel on hill by windy rush Dry docks and heals to heaven
Mosey back to launch for marry after Lunge walks ans called exercise at each light on the right. MARY: Some ANNOUNCEMENTS: None COT: Q TAKES US OUT

Chilly temp(o)s

Date: 2025-01-09 AO: the-devils-turn Q: flipper PAX: Cheese Curd, voodoo, frasier, flipper, hairball, Polly, Astro (Kyle Kirchhoff), Dosey Doe FNGs: None COUNT: 8 WARMUP: 4 pax for the PreRun THE THANG: 8 total set out for Swan’s run

Nothing is as warm as a frosty kettlebell

Date: 2025-01-08 AO: meathead Q: Unplugged PAX: Uncle Leo, The Worm, MARTA, high_tide FNGs: None COUNT: 5 Today’s formula of meathead success: ((Icey bells + 21 deg/an accusation of a trap) * 70’s rock playlist))^253 swings + simple meat & potato exercises = a pretty decent workout (and not a trap)
WARMUP: SSH High Pulls LSS 10 swings Unplugged’s Sprinklers Prying Squat
THE THANG: Swings & Cleans: – 3 rounds: – 25 swings – 10 cleans per arm – Rest 1 between rounds. Goblet Squats & Swings: – 3 rounds: – 10 goblet squats – 25 swings – Rest 1 minutes between rounds. One-Arm Snatches & Swings: – 3 rounds: – 5 snatches per arm – 25 swings – Rest 1 minutes between rounds.
MARY: -Bulldogs -Flutter Press -HBH -Elbow Plank with the Anvil PAX ANNOUNCEMENTS: if ya prayer, pray for the worm. COT: With the Anvil PAX

Can you pre-run but skip the workout?

Date: 2025-01-08 AO: the-maul Q: das_boot PAX: wingman, patent_pending, Franky, midriff, Isotope FNGs: None COUNT: 6 YHC came in hot to see one guy walking around the parking lot with a canned beverage in hand. It was so strange that wingman thought it was a beer and we believe it made Odd Job skip The Maul this morning, trying to avoid high anger situations with creepy individuals at Stone Crest. (See the last time YHC Q’ed here )
Turns out the guy was Isotope, a DR PAX from Denver. Which Denver? “Huh? Colorado, as in John Denver is 💩.” We explained there’s a building metropolis with the same name just outside the Queen City.
We noticed that Franky and midriff’s cars were in the parking lot and they HC’d, so we did a lap around the parking lot thinking they’d show up. They did — about 42 minutes later.
In an effort to stay warm, we followed Canadian advice to do some 11s with Bulgarian split squats and Mike Tysons. There was an effort to climb over the shopping cart corrals but we discovered they are as sturdy and rigid as my neighbor’s recently neutered Golden, so that was abandoned.
Add in a new favorite, the Cocaine Bear Crawl 🐻 for good measure, then some Paula Abdul behind Target with shoulder tap merkins and staggered squats.
It was cold and we avoided rocks and extended ground with to protect the fingers, and it was great to have a visitor. We compared regions and approaches to workouts, a little of what’s working and what is challenging right now. Kudos to Isotope and patent_pending for working through some acres and pains and showing up in the gloom.
We left, however, with a question: What do you call a PAX who pre-runs but doesn’t show for the actual beatdown? Taking suggestions.
ANNOUNCEMENTS: There’s no bad weather, just bad dress for the weather.
COT: Prayers for The Worm, Cutlet, Wingy’s pops and bro traveling cross country, and Isotope heading back tonight.

Cold as ruck out here

Date: 2025-01-08 AO: sacs Q: Starch PAX: Roulette, lex_luthor, wildturkey, Cheese Curd FNGs: None COUNT: 5 The Pax posted for a heavy cold morning beatdown at Davie Park.
WARMUP: We grabbed our ruck and sandbag and headed to Davie Park. Once there, we did some of the standards: Side straddle hop Merkins Mountain climbers
THE THANG: We got into the WOD on the soccer field: 100m bear crawls 20 sandbag cleans 30 sandbag plank pull through 40 lateral hops over the sandbag 50m sandbag shuffle (x2) 60 ruck swings
Once we wrapped up, we hit the sidelines for 2 sets of the following (15 reps each) Bent over rows OH press Deadlift
Moseyed back to SCMS 1 minute wall sit with ruck on lap 30 second wall sit with ruck overhead
MARY: Flutter kick presses Heels to Heaven American Hammers with ruck Plank with ruck
Then took a lap of the parking lot before time ran out
Great to see lex_luthor this morning. I don’t know what all the talk is about – he’s looking great in his cold gear fit wildturkey went heavy with the 60 and is hyping us up for the GoRuck Tough this October Roulette was on another level, especially with his rep counts. Couldn’t help but crack up Cheese Curd was Cheese Curd. A lot of talk about the cold for someone who didn’t cover his whole head, but he had some great one liners throughout the morning
ANNOUNCEMENTS: GoRuck Basic event at Fr. Bragg in March GoRuck Tough event in Savannah in October Talks of a Spartan race and/or Savage race this year Whatever it is – sign up and get after it this year
COT: Thank the Lord for the gift of being able to wake up for another day and show up in the gloom. Every breath is a gift

A Beatdown in Duluth

Date: 2025-01-08 AO: the-maul Q: madison PAX: madison, Jacob FNGs: 1 Jacob COUNT: 2 WARMUP: elliptical & light stretching THE THANG: 3 rounds x 10 reps of each Burpees Curl press Hanging knee raise Lunges Oblique pull thru Bear crawl / crawl bear
No F3 beatdown in Duluth today, so I led a 40 min full body sweatfest in the comfy confines of the Courtyard Downtown Duluth.
MARY: n/a ANNOUNCEMENTS: n/a COT: n/a

Running in the rain

Date: 2025-01-07 AO: run Q: frasier PAX: Polly, gumbo, midriff, Astro (Kyle Kirchhoff), drive_by, Doublemint, Circuit city FNGs: None COUNT: 8 WARMUP: THE THANG: Easy 5 mile run with some rain. MARY: ANNOUNCEMENTS: Good luck to Double Mint COT:

Rescuing the Jingle Jog

Date: 2025-01-07 AO: swift Q: bratwurst PAX: frasier, citgo, fire_hazard, soft_pretzel, drive_by, kirby, Rock Face FNGs: 1 Rock Face COUNT: 8 WARMUP: 1mi mosey to Ballantyne Country Club “West” to do dynamic stretching.
THE THANG: Hippie, Q for January but still on the way back from a trip, said that we should do 2 minute hills. So we did, kinda sorta. Due to the holidays falling on Tuesdays this year, we didn’t get a real chance to do our Ballantyne County Club lights tour, so we did the “short loop” through BCC using the 2/1/:30 intervals. Initially, the hills didn’t play a role too much for the longer intervals, but they caught up by the end. Effort = 8/10 for the intervals. 2min ON, 1min OFF, 1min ON, 30sec OFF, 30sec ON, 30 sec OFF, REPEATO for 5 total rounds.
Long mosey back from BCC “East” to COT.
MARY: Some planking at the 521 light, some at COT waiting for the tardy Bagpipe PAX.
ANNOUNCEMENTS: soft_pretzel put out the invite to join for free lodging at the Oak Island 5K, Half marathon, and Marathon in February. Send him a DM for details.
3rdf-timekeeper will have a new topic starting this month. Join the channel above as we vote on the next book during this week.
Welcome FNG Rock Face :rock: :face_with_head_bandage: (Dustin Callahan) who is training for his first marathon at Knoxville in April. He lives in Waxhaw, so sure to be a dual-citizen of SoB and Waxhaw.
COT: teddyf3 took us out.

Monthly Archive January 2025