February 2025 – Page 10 – F3 South Charlotte

Burpees If You Got ‘Em

Date: 2025-02-09 AO: the-rock Q: Snuka PAX: O’Tannenbaum, hopper, mallcop, Alf, Tuna, geraldo, ductwork FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

There Will Be Donuts

Date: 2025-02-09 AO: donut-ruck Q: geraldo PAX: Broken Arrow, Frosty, Starch FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

NutterButter Condoms and Kirby

Date: 2025-02-08 AO: _sob Q: C3P0 PAX: kirby, super trooper, Odd Job, Roulette, Palmolive FNGs: None COUNT: 6 WARMUP: prompt start :30 past the hour, we had an easy mosey to the parking lot by US Bank. Circle up for 20x: SSH, IW, PP, MC with some runner’s stretch along the way
THE THANG: mosey to the playground, pair up & do two round circuit: 10 hanging leg raises (timer) One leg toe touch Negative pull ups (modify as needed – we did)
Mosey to parking lot by yoga studio and begin the Settler Circuit of Suck:
Each round starts with mosey with one “settler” who sprints far enough ahead of the pack to stop and do 5 reps of the next exercise. The PAX catch up and everyone does the next set of exercises which was an increasing ladder. Each run starts with a new settler & add one exercise to the list. FYI, Bear Burp is like a burpee, but instead of kicking the feet out back, you bear crawl out on your hands, so all the fun of a burpee without slamming your toes into the pavement.
Exercise ladder: 5 Bear Burp 10 Bonnie Blair 10 Merkin 10 Mountain Climber 10 Freddy Mercury 10 Squat 10 Air humper 10 Mike Tyson 10? Calf Raises
And mosey back to COT
MARY: IC, 20x LBC, 15 H2H, 15 Dolly
MOLESKIN: Kirby, who already satisfied his needs for exercising with a 7m pre-run, generously tagged along sharing his Nantan knowledge, wisdom and observations – highlights of which were spotting an old condom and nearby NutterButter wrapper, and pondering if the two were somehow related. That and something about the Mandela effect – I forget what, or maybe I just imaged it – we were on round 7 by then and I was losing track of which exercise was next.
I think we all got in a little work, and definitely had some fun (big heart pictures to prove it). Thanks Palmolive for forcing me to Q so I have to show up. Good to see everyone Odd Job super trooper, Roulette and even kirby
ANNOUNCEMENTS: Good luck to everyone running Oak Island next week (YHC included). Also: 3/1 The Rooster (The Fort) 3/15 The JAEGER (also The Fort) 4/12 WTF (Waxhaw Trailfest) (what did I forget in SOB-land??)

Missing a Wabbit, but the Weinke was Full of Tricks

Date: 2025-02-08 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Wabbit, Floyd, Emoji, ickey_shuffle FNGs: None COUNT: 7 Streamlined write-up today, lads, as YHC has too much cookin’ at the moment. Great beatdown with 6 other esteemed pax. Mumblechatter definitely made the rounds from the charms of downtown Pineville to selling dictionaries door-to-door to the deep pockets of SMU boosters. Great start to week 1 of chasing the rainbow spreadsheet! WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Squats/Swings (4 sets) – A: Front squat (3x e/s) – B: Heavy swings (15x) 2) Row, Row, Row Your Boat (3 sets) – Descending row ladder (3x L; 3x R; 2x L; 2x R; 1x L; 1x R) 3) Single KB Pullover/Crunch (3 sets) – KB pullover to crunch (10x) 4) Upright Rows for Bros (3 sets) – Upright rows (with a precisely 45 degrees lean forward – thanks, Joe Daniels) (8x) 5) “Goshawk”-style Carries – Racked – Suitcase w/ goblet squats at the end of each walk (5x) 6) Outer Limits (10 min) – Strict clean & press (1x) every 30 sec.; alternate sides each 30 sec. 7) Pelosi Pyramid 8) Hammer Curls (15x for 1 set) MARY: Nope ANNOUNCEMENTS: – Blood drive (maybe) sometime soon – Continued prayers for The Worm as he battles hard and for his family as they support him COT: Snuka took out the joint groups in the COT. Emoji crushed a boy-band pic, but Hopper left out Wabbit, sadly. Luckily he resurfaced in a different pic. Have a blessed weekend, gents.

OkiDokey25 Here we Come

Date: 2025-02-08 AO: run Q: Paper Jam PAX: Chopper, midriff, Hippie, Franky, Circuit City, kirby, Paper Jam FNGs: None COUNT: 7 It was rinse and repeat. The Branch to Bowl route for 10 miles. Some started early, some started late, others went to the boot camp after a pre run. 10 miles covered. Next stop: The Frat House and OkiDokey25.

Redo w/ 3 amigos

Date: 2025-02-08 AO: stonehenge Q: Cheese Curd PAX: wildturkey, Rousey FNGs: None COUNT: 3 WARMUP: Jog to the the pond before the rock pile: SSH, brawl crawl fwd and back, merkin/ runners stretch, IW and box cutters
THE THANG: head to the rock pile to grab a lifting rock
3 rounds, swap rocks every round/ winner for heaviest rock Wild Turkey followed by Rousey and YHC with the wimpy rock 15 of each: Bi, Tri, overhead press, squat and 5 burpees with a rock press, switch and repeat
Run to a pond: 3 rounds, 3 exercises Round 1: 1) 10 diamonds 10 Peter Parker’s 20 LBC
Run to the lookout at the pond- 5 burpees, run to the exit 10 wide arms, 10 Parker peters, 20 box cutters
Run back stopping for 5 burpees at the pond run to start
3 total rounds
Run to another pond 50 Squats run half way and 15 dive bomb merkins run to the start 3 total round
Run to the pavilion by the weird fake grass- 20 Bulgarian squats each leg
Head home- 50 seconds of leg hold and DONE
MARY: oh yeah!
ANNOUNCEMENTS: life is tough sometimes. We just don’t know when it will kick us in the ass. Talk in COT, after a workout, but talk to someone! Always toughest in the darkest hours, but the sun will come up. Be that light! Thank you brothers for being there for me!
COT: again, sorry for missing the Q last week… no excuses! That said, we got to do the planned workout, what an amazing site!!
Wild Turkey killed it in 2024 and is still on his game in 2025. If you want to beat his posting record, show up and hope he takes vacation
Rousey is coming back strong. He bitches and moans, but that is just him digging deep… we all just have to listen to it! Good to see him back and pushing hard
Co site Q was a no show….again! Lex was a no show…again! Where are all the regulars! It was an amazing 50ish degrees today. This is workout weather, so come out!

F3MG

Date: 2025-02-07 AO: mountain-goat Q: Insomniac PAX: gullah, lois, retread, wildturkey, slim_fast, fleetwood, Spammer, kilowatt, Pele, mallcop, Insomniac FNGs: None COUNT: 11 WARMUP: Hard to know in absentia, as the Q arrived a few moments beyond the usual start time. I like to pop the cork on the workout and let it breathe, like a fine wine. THE THANG: Smokerise 30-30-1’s x 4 This workout had been promised for a while… since the last time Insomniac led via “remote Q”, so there was much rejoicing and celebration. Let’s just say, Smokerise is on the fringe of our typical workout range, and going for 4 sets on a hilly street so far from home was, in hindsight, aggressive. In any case, everyone was filled with incredible gratitude and adulation for the unusuallyrics strong display of leadership.
MARY: Uh, no. COT: Mallcop dropped us off before the Throne, and all were fed.

Blocked by Wegmans

Date: 2025-02-07 AO: the-brave Q: Hippie PAX: Taco_Stand, midriff, fire_hazard, Franky, teddyf3 FNGs: None COUNT: 6 WARMUP: potato pickers all day THE THANG: Round of Boulder Dash that was blocked by the new Wegmans barrier. Midriff introduced us to the hidden tunnel to access the boulders. I unfortunately selected a boulder that is better described as a pebble. I will run this back.
Ran around Upper and Lower and stopped for lunges every 1/4 mile.
Ran up the Wells Deck for HIIT round at the top.
“In Cadence” counting was pretty good today if I do say so myself…don’t send me the video.
ANNOUNCEMENTS: – Fort Mill ruck run event in March. See Roulette for details.
– Waxahw Trail Fest April 12tg
COT:

Friday Foggy Field – UFO 225

Date: 2025-02-07 AO: ufo-ultimatefriz Q: MARTA PAX: MARTA, Steve Hall, Shank, Slumdog, Crawdad, Fruity Pebbles, Pipes, Spikeball, Spyglass, sweeney_todd, Yeti, Victoria, Chubbs, Smokey, Mayo, David Baker, Pfeffer, biden. pressed ham, pink eye, cool runnings FNGs: None COUNT: 21 Humid morning did not dissuade the UFO crowd. A full 21 or 23 pax, resulted in three subs for yellow and two for pink. Once the lights were on, it was clear… the teams were uneven.. yellow held the age and perhaps athleticism disadvantage by a long margin. Estimates on the field had an average age of 35+ for yellow, while, pink had to be sub 30.
The match started off rough for yellow and pink pressed their advantage to an easy 5-1 lead… it looked like an ensuing blood bath. Old guys clawed their way back to make it 6-6 and unlocked the code. Short passes and wise decisions paved the way for yellow to take a commanding lead over pink that led to 12-8 score that eventually grew. On field coaching by Fresh meat and a score of close range handlers ground down pink into oblivion. Key match up between pipes and yeti led to back and forth scores. Pink had the speed, but it was negated by the lack of space on the field. Yellow utilized their short range handles, shanks’ ability, and the extra rest to control the game. Chirping ensued as pink called weak fouls to get back in the game. Joust PAX circled the field longing for a chance to play . maybe next week, For a team with two commissioners, pink’s leadership was lacking and chemistry was absent. Yellow wins 17 to 12, and to be honest it didn’t feel that close toward the end.
Differences were forgotten over fellowship and coffee in the parking lot.
Yellow (1s) – Old Guys – 17? Fresh Meat (a spry 57?) Marta (a slow 37) Shank (Bday boy- 29) Slum Dog (a slippery 42) Fruity Pebbles (distance runner 37) Crawdad (Ragin Cajun 34) Pressed Ham (??) Pipes (hidden speed 30?) Cool Runnings (Over 40) Spikeball (disc golf pro 37) Biden (our token young guy)
Pink (2) – Young Guys – Maybe 12pts Yeti (fast 35) Barber (Athletic 35) Victoria (Speedy 35) Samson (22?) Chubbs (26?) Smokey (token old guy -53) Mayo (under 30) Pfeffer (under 30) Fly With Me (35) I’m missing a few…
Announcements: Congrats to Paris on the birth of his son.
COT: Fresh takes us out

sacs

Date: 2025-02-07 AO: _sob Q: taggart PAX: The Worm, madison, kirby, Starch, Odd Job, soft_pretzel, Frosty, Roulette, Going Twice, Going Twice FNGs: 1 Going Twice COUNT: 10 WARMUP: THE THANG: Rucking. MARY: Stomping through the bowl. ANNOUNCEMENTS: COT:

Monthly Archive February 2025