January 2025 – Page 9 – F3 South Charlotte

Snukas Superfly Bootcamp

Date: 2025-01-14 AO: falcon-crest Q: Snuka PAX: jet_fuel, puddin_pop, Slingshot, Ziploc, Bootlegger, marge, Snuka, MARTA, deep_dish, Limey FNGs: None COUNT: 10
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Cold and Sore

Date: 2025-01-14 AO: fast-twitch Q: wildturkey PAX: Alf, Cheese Curd, Benny, hopper, ductwork, Astro (Kyle Kirchhoff), turkey_leg FNGs: None COUNT: 8 The Route and plan: – 0515 – Leave from the Crunch Fitness lot – Run towards Raintree Country Club/ Left on Raintree Ln. – Right on Four Mile Creek. – At the second red blinking light, we’ll commence hill repeats. – Run from the base of the hill to the stop sign. – Do as many reps as possible, but pace yourselves – we’ve got 2 miles to run back to the AO.
Pax got anywhere from 1 to 7 reps on the hill. (The equalizer). Cheese Curd and his wonder dog did the most reps. The crew of Astro (Kyle Kirchhoff) turkey_leg Alf were a force. ductwork hopper and I chugged along and Benny slayed the morning.
Great work everyone!

Hawkeye’s four corners

Date: 2025-01-14 AO: bagpipe Q: Hawkeye PAX: Rousey, Roulette, taggart, margo, war_eagle FNGs: None COUNT: 6 WARMUP: circle the Island THE THANG: #Taggart caught up to us at the Rocking Chair Pond with chair presses, chair dips and chair merkins. 2 rounds.
4 Corners on the turf field. Jump lunges, walking merkins, LBCs and Plank Jacks with anti of 5 Burpees in the middle-2 rounds.
2 rounds of grueling dips each Pax member calling out reps.
MARY: Much needed stretch ANNOUNCEMENTS: COT:

Snuka’s superfly bootcamp

Date: 2025-01-14 AO: falcon-crest Q: Snuka PAX: Snuka, MARTA, jet_fuel, puddin_pop, Ziploc, Slingshot, deep_dish, marge, Bootlegger, Limey FNGs: None COUNT: 10 THE THANG: MARY: ANNOUNCEMENTS: COT:

Parking Deck nFun

Date: 2025-01-10 AO: the-brave Q: fire_hazard PAX: Hippie, soft_pretzel, wingman, frasier, Franky, midriff, wildturkey FNGs: None COUNT: 8 It was a cool morning so I figured staying in the parking deck would be a good way to spend the brave. We took off on time but had to waste a little time waiting for the late entrants (Hippie and Soft Pretzel).
WARMUP: SSH; IW; Windmills, Merkins all in cadence in the lot on the way to the deck. THE THANG: Go to Floor one of the deck. 1 Burpee 1 heels to the heavens. Run up to floor 2 on the ramps 2 Burpees 2 heels to the heavens. Down the stairs to the first floor. Complete 1 burpee on the first floor up the ramp to the second floor for 2 burpees and 2 Heels to the heavens. Run up the ramps to the third floor 3 Burpees 3 heels to the heavens. Stairs back to one. Keep going to the top. Completing exercises on every floor and taking the stairs to one every time. MARY: included in the workout
ANNOUNCEMENTS: Everyone to Panera COT: YHC took us out so we could get to Panera.

Exceeding the Standard

Date: 2025-01-13 AO: swole Q: Uncle Leo PAX: Unplugged, flipper, The Worm FNGs: None COUNT: 4 Its Swinguary so 250 swings is the standard. But we all know what to do with standards…
WARMUP: Mixture of SSH, IW, ST and prying squat and rotation and for those counting 46 swings
THE THANG:
With a bell bigger than your Goldilocks bell , 4 rounds of the following done EMOM 6x switch hand swings 3 cleans each side 3 high pulls each side 3 rev lunges each side 3 presses each side 20 2HS
For those counting that’s 104 more swings (150 total)
5×20 2HS EMOM
Count is now 250
Mary-plank, hollow body, glute bridge and some Y to W’s
50 swing finisher for a total of 300 swings
MARY: yep ANNOUNCEMENTS: we all expect that MARTA is going to ask us to share our blood soon
COT: Unplugged was going home to do more swings as he’s doing 10,000 this month.
Flipper was surprised by the playlist today and how non KB music can work at a KB workout
Worm is out doing hard things in addition to his work beating cancer. Great to see you brother
Change can be hard for all of us so give yourself and others a little grace when there are curves in the road. Who knows what might be behind that corner?

[donut-ruck] Cold Donuts

Date: 2025-01-12 AO: donut-ruck Q: geraldo PAX: Broken Arrow, taggart, Lucy, Winston FNGs: None COUNT: 5 3 Pax & 2 doggos for 4sh miles

Strolling about

Date: 2025-01-13 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, wingman, Circuit City, jrr_tolkien FNGs: None COUNT: 6 WARMUP: THE THANG: We ran through Stone Creek neighborhood and some dicey boardwalk. MARY: ANNOUNCEMENTS: No one was left behind. COT:

Chilly Monday

Date: 2025-01-13 AO: chubby-hubby Q: baracus PAX: baracus, Spammer, geraldo, ductwork, hopper, turkey_leg FNGs: None COUNT: 6 6 for some cold greenway miles this morning.

Descending Pyramids

Date: 2025-01-13 AO: firestarter Q: wildturkey PAX: Hawkeye, Roulette FNGs: None COUNT: 3
WARMUP: Jeni laps w/ SSH, IW, Squats and arm and leg circles THE THANG: Stairwell Pyramid 1 lap wilth 10 ‘mericans, 10 plank jacks and 10 jimp squats. Repeat lap and exercises reducing by 1 rep each lap.
Back pyramid 10 Tysons, 10 donkey kicks, 10 bird dogs and 10 Supermans and jog circuit. Repeat and reducing by 1 rep per set for 10 rounds MARY: VMI flutter (hands up) Rosalita Protractor ANNOUNCEMENTS: Keep coming put even if its cold, even if you are tired. COT: ☮️🕊️✌️

Monthly Archive January 2025