January 2025 – Page 8 – F3 South Charlotte

Tiger rag challenge

Date: 2025-01-16 AO: run Q: frasier PAX: bunker, Astro (Kyle Kirchhoff), Dosey Doe, Fletch FNGs: None COUNT: 5 WARMUP: THE THANG: pretty simple instructions today. Run up Rea Road until you find Dosey Doe and then turn around. MARY: ANNOUNCEMENTS: COT:

Hydra Thursday

Date: 2025-01-16 AO: hydra Q: Tuna PAX: Tuna, MARTA, Focker, Foghorn, jet_fuel, Slingshot, taggart, Limey; Brandi FNGs: None COUNT: 9 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers – Peter Parker
Run to church: Merkin/plank ladder
4 corners: Three 10 Merkins 10 squats 10 Carolina dry docks 10 lunges
Run to bus parking lot: Count down/up: 5 – 1 – 5 Merkins & Peter parker
Jacob’s ladder: merkins & jump squats
Playground: partner up 30 pull ups 100 merkins 200 Squats
Mary

Get by with a little help from my friends

Date: 2025-01-15 AO: _area-51 Q: Circuit City PAX: Hops, Point Break, Can of Worms (Will Cook), hopper, Pilgrim, Limey FNGs: None COUNT: 7 WARMUP: standard issue THE THANG: Went to the hotbox for some partner exercises. Did some wall sits/air presses. Then hit the rock pile on the way back. MARY: dealers choice near the hot box ANNOUNCEMENTS: Hydra needs a Q tomorrow COT: Great effort by all. Hops took us out.

This week’s update

Date: 2025-01-15 AO: wamrap Q: Orange Whip PAX: Alf, mcgee, Orange Whip, poptart, Astro (Kyle Kirchhoff), rachel FNGs: None COUNT: 6 Pop Tart made his triumphant return (and reminded us with constant chatter while we burpee’d), Astro made it two weeks in a row and the regular mix of bros was there sans HH, OT and EE.
Parking deck and stuff.

Last week’s update

Date: 2025-01-08 AO: wamrap Q: mcgee PAX: Alf, mcgee, rachel, O’Tannenbaum, Orange Whip, Astro (Kyle Kirchhoff) FNGs: None COUNT: 6
Astro made his return to WAM, serious and helpful conversations were had, and pain was administered.
McGee (professional writer and speaker) claimed that Alf (whose company sounds like he does Caveman therapy sessions) does a better job writing Slackblasts than him and that’s why he didn’t do one :man-shrugging:
Anyway, Whip here catching us back up….

Medicine Ball Mile

Date: 2025-01-15 AO: sacs Q: Roulette PAX: hoover, F3 Elsa, wildturkey, Cheese Curd, geraldo FNGs: None COUNT: 6 WARMUP: Unload an absurd amount of sandbags and 85 lbs. medicine ball as the PAX nervously start to calculate the day’s Wienke… THE THANG: The mission was to carry all of the sandbags (1x 40 lbs, 3x 60 lbs, 1x 80 lbs.) and 85 lbs. medicine ball around the track for 1 mile… Every time the MB hits the deck it’s a 2 burpee penalty… Turns out hoover is an over achiever and freak of nature, carrying the MB like it’s just another morning stroll… everyone got a shot at carrying the MB and we ended up with no penalties and finished way before YHC thought we would… So we improvised a few rounds of ruck/sandbag work and 2nd F laps to finish out the hour… Props to F3 Elsa for his first sacs post! geraldo Social security, transgender rights, crop dusting, you had to show to know… Cheese Curd may have under estimated the MB toughness… wildturkey Stalwart as always… MARY: YHC was a little disappointed we didn’t have any burpee penalties, so we did 10 burpees to finish off the morning ANNOUNCEMENTS: GoRuck Bragg Basic March 15, YHC and Starch are signed up, join us for some fun! COT: Be the light for someone today.

Franky’s 5k special….

Date: 2025-01-15 AO: the-maul Q: Franky PAX: teddyf3, Smash, patent_pending FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot. 15 SSHs, 15 imperial walkers,15 wind mills, mosey to the wall behind firebirds and 10 wall climbs. Mosey to the fountains. THE THANG: 3 rounds of 10 merkins followed by a run around the building; 3 x 15 American hammers with a run around the building; 3 x 10 Superman’s with a run around the building; 3 x low-slow-squats with a run around the building; 3 x sprints with an easy jog / walk around the building. Then mosey towards St Matthew; then running back to launch and stopping and repeating each exercise we did – 10 merkins, 15 American hammers, 10 Superman’s, 10 squats, and sprints to the launch. MARY: a bit more running to get to 3.11 miles followed by LBCs and Freddy’s. ANNOUNCEMENTS: none COT:

Lee Manor, who’s Young Poplar?

Date: 2025-01-14 AO: swift Q: Hippie PAX: citgo, fletch, kirby, soft_pretzel, das_boot, tagalong, Gump, Wolverine, frasier, teddyf3, drive_by FNGs: None COUNT: 13 WARMUP: usual THE THANG: up and down hills in BCC. 3 min on. 90 sec recovery. Repeats MARY: ANNOUNCEMENTS: I’m missing one from our attendance this morning. Let me know if you remember who I’m leaving out COT:

“Tires” at a Kettlebell workout?

Date: 2025-01-14 AO: _area-51 Q: lex_luthor PAX: Smokey, Spikeball, lex_luthor FNGs: None COUNT: 3 Couple rounds on the track to warm up
The Thing – 25 Swings plus two other exercises each round Then either pull single tire or pull three tires with 5 merkin tradeoff Other exercises that we did included squats, calf raises, lunges, shoulder press, thrusters, American hammers, Romanian deadlifts The tire work was a real crowd pleaser Thoughts and prayers with Spielberg

Voting Day

Date: 2025-01-14 AO: 3rdf-timekeeper Q: citgo PAX: das_boot, frasier, Gump, Roulette, soft_pretzel, Hippie FNGs: None COUNT: 7 4 books were discussed and one was chosen, the winner for first quarter 2025 is The Soul of Wealth. See post above for more details! We’ll cover the intro and the first three chapters next week

Monthly Archive January 2025