March 2025 – F3 South Charlotte

Soccer

Date: 2025-03-30 AO: soccer Q: Orange Whip PAX: Moondance, King, Christmas, Joshee10, Kellen Dargle, National Treasure, Orange Whip, Level10, Jose Varela, jrr_tolkien, Tormund, Pearce, Crystal FNGs: None COUNT: 13 Two competitive games, both teams won one each.
That is all

FunFriday with a Sub

Date: 2025-03-28 AO: joust Q: hopper PAX: Header, ChickenWing, baracus, jet_fuel, ductwork, geraldo, marge, hopper, puddin_pop, @limey, @day-z FNGs: None COUNT: 11 WARMUP: Mosey to the lacrosse field entrance for the usual suspects (IW, Squat, Sharon Towers)
THE THANG: The PAX ran down Sardis Ln, around the ArborWay hood and onto the CCS campus for a myriad of exercises and runs, plus 2 rounds of the “Merkin Circle”
It’s been a minute since hopper stepped up as the #FunFriday substitute-Q but the PAX did not disappoint with the mumblechatter or toilet humor. Great group of men that put in some work to start the weekend.
MARY: There was some stomaché
ANNOUNCEMENTS: Blood drive
COT: hopper with the takeout

Monday Speed Humps

Date: 2025-03-31 AO: base-camp Q: ductwork PAX: Circuit City, Mr. Magoo, thunder_road, O’Tannenbaum, Smash, ductwork, @limey FNGs: None COUNT: 7 WARMUP: Mosey to the end of Strawberry Ln for COP (IW, Hillbilly, Plank, Merkin, Mtn. Climber, LSS, Sharon Towers)
THE THANG: – Head back up Strawberry with a stop at each speed hump for rotating merkins and squats – Triple Nickel between the last 2 speed humps (merkins and LBC). Was it uphill both ways? – Mosey to the Rock Pile… curls, shoulder press, tricep extensions (15 each x3 rounds) with a lap in between – “Wall-tar Jaiye” #crowdpleaser and People’s Chair with shoulder presses.
MARY: Flutter, Dolly, Plank
ANNOUNCEMENTS: None
COT: YHC with the takeout and prayers for OT’s daughter (knee surgery)
base-camp is always a solid start to the week. Great group this morning the thanks for putting up with the running (over 2.5 miles). Appreciate the opportunity Mr. Magoo and thunder_road

The Perfect Pair

Date: 2025-03-31 AO: swole Q: ickey_shuffle PAX: Emoji, flipper, high_tide, Unplugged, wildturkey FNGs: None COUNT: 6 WARMUP: Zero jumping jacks, various stretches that all need to do yet we all neglect THE THANG: The perfect pair: swing & merkins with sets of 20, 15, 10, and 5 The less than perfect pair: presses and goblet squats with four set of 10 reps The not so perfect pair: rows and good mornings with four sets of 10 50 swings with burpee penalties for setting the bell down during. Some rack and waiter carries MARY: Hollow body hold, glute bridge, plank ANNOUNCEMENTS: Swole is moving to Calvary instead two weeks. COT: What do the combination of swings and merkins, 1992 Pamela Anderson, 1997 JLH, 2005 Jessica Simpson, and modern day Sydney Sweeney have in common? All at once time or another could claim the mantle of The Perfect Pair. Alas, as recent photos of Pam demonstrate, time is fleeting and only the swing/merkin combo has longevity.
Here’s a tip for new PAX for those first couple Qs…it helps a lot to show up at the correct workout location. More than a decade into F3 and this morning YHC was on autopilot and drove to Calvary instead of McAlpine. After a minute of waiting and wondering if anyone would show, clarity kicked in and the rugged Wrangler hit Earnhardt like speeds on 51 to make it in time. Not proud of that one.

Providence CC

Date: 2025-03-31 AO: blakovery Q: frasier PAX: bunker, Hippie, lex_luthor, Polly FNGs: None COUNT: 5 WARMUP: THE THANG: as always, 5 miles of easy running. No one got dropped, and no one got lost. MARY: ANNOUNCEMENTS: COT:

“We’re gonna need to drop some weight”

Date: 2025-03-31 AO: chubby-hubby Q: Orange Whip PAX: baracus, Mr Brady, hoover, turkey_leg, Orange Whip FNGs: None COUNT: 5 2025’s inaugural Horsey kicked off with a blast…literally.
4 men started on the hills and Baracus made his way back to launch to catch Brady on the flats.
Turkey Leg and I lost Yeti for a while. We speculated that (as Yeti’s commonly do) he may be hiding in the woods, preparing to jump out and grab us.
Nay, he had found the Honey Bucket (West coast for Port-a-John) at the bottom of Yucca and Yucca’d it all up. We joked that he had to drop weight as he was over capacity to make the climb up Yucca. Too much cargo to make that ascent. The laborers have a great surprise when they show up to the job site today.
Great mild temps, steady pace and a traditional pledge at the end.
Mr Brady was back after an elbow dislocation playing soccer (you had to be there – I was).
Prayer was said and Brady and Baracus confined chatting, even though they had a long two man run together :men_holding_hands:
I guess BRR season is here.
Good work boys :clap:

3/29 The Rock

Date: 2025-03-29 AO: the-rock Q: Floor Slapper PAX: Snuka, Horsehead, Floor Slapper, Alf, Circuit City, Flatiron, Water Works, Tuna, Steffi FNGs: 1 Steffi COUNT: 11 3.1 miles with plenty of merkins ! Missed one pax so lmk and I’ll add!!

all chicken no Q

Date: 2025-03-29 AO: chicken-run Q: wingman PAX: Gruden, soft_pretzel, frasier, Polly, wingman, bunker, Hippie FNGs: None COUNT: 7 bunker Polly frasier for early miles. Gruden soft_pretzel for an early start. wingman arrives before the music starts Hippie arrives slightly after the music driving 88mph thru the shopping center parking lot
The route sucked, too many hills, traffic on Johnston is scary and we all turned left on AK

Exit Music (for a Beatdown)

Date: 2025-03-29 AO: olympus Q: Krzyzewski PAX: flipper, Mountain Momma, Wabbit, Floyd, Cottonmouth, taggart, ickey_shuffle FNGs: None COUNT: 8 A coterie of pax descended upon the hallowed Calvary pavement this morning to (i) get better, (ii) embrace the suck, and (iii) guess exit songs from movies from YHC’s dumb playlist. While the pax flawlessly executed (i) and (ii), some of the comments for (iii) left YHC wondering if he watches too many movies? But like, who hasn’t seen Heat? (Note to Floyd, you need to watch this.) Nevertheless, solid morning. The temp is hitting just right this year and if you can ignore the clouds of pollen swelling in your lungs, it’s a truly delightful time for a beatdown. To that end, the pax vanquished week 8 of Joe Daniels’ latest :rainbow: nightmare with aplomb. The “Pump Ladder Finish” earned its status as a final level boss – however, Mountain Momma’s creative method for tracking our progress quite literally put the knife through its dark, cardboard heart. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Pelosi Pyramid 2) Pump Ladder Finish (10 rounds; subtract 2x from each exercise each round) – Snatches (20x) – Double KB hi-pull (18x) – Reverse lunge (16x) – Merkins (14x) – Goblet squats (12x) – Clean & press (10x) – Somersault squat (8x) – Thrusters (6x) – Clean & jerks (4x) – TGU crunches (2x) MARY: …just enough time to do some static holds (OH/racked/suitcase w/ single bell; 20 sec. each) on each side ANNOUNCEMENTS: – Blood drive next week – see MARTA’s announcement on Slack – WTF and Metro Brolympics coming up! Those who seek details will find them in the treasured posts on Slack – Continued prayers for The Worm and his family – keep up the fight, brother – “You are not your job. You’re not how much money you have in the bank. You are not the car you drive. You’re not the contents of your wallet.” – Tyler Durden COT: Joined up with the men of the Rock for COT

Warriors need half time breaks

Date: 2025-03-29 AO: stonehenge Q: Rousey PAX: Cheese Curd, ToeJam, Brisket, lex_luthor, Rehab, shrinkwrap, None , None FNGs: 1 None COUNT: 9 WARMUP: SSH Hill Billy w Squat Windmills Dive Bomber push up Deep Cobra stretch Superman Super lunge stretch Pigeon pose Mtn Climbers
THE THANG: Ran to Lochness pond Station 1 of 3 Rock pile 20 Curls, 20 Overhead presses, 20 Tricep extensions 20 Goblet Squats with Rock. Walk up the hill and do 20 Squat Jacks. Repeat twice
2 of 3 Hand Rail exercise 10 Body Hand Rail Dips each pax.
Each pax holds a Sumo Squat while they Watch the Threesome execute a deep squat dip using the hand rails . lex_luthor was strangely all smiles in this work out for whatever reason. Repeat twice
8 pull ups in the pull up bar
Each pax holds a Sumo Squat while they Watch the Threesome execute a pull up.
Run to the Circle of trust Side shuffle then Sprawling and going the opposite direction.
Run Backwards up the hill then stop and do 10 reps for a total of 40 cardio workout .
3 of 3 Brutal 50lb Sand bag Hill and Core work out.
Bottom of the Hill 12 reps each Forward and backward lunge (2 is one) Burpees jump over sand bag side to side Sand bag side lunges
Top of the Hill 50 sets of Knees to elbow (low plank) 35 Sets (Super Crunch) Baby crunch touching your Heels to Dead bugs toe touch crunch. 25 Sand bag sit ups .
Run Back to Cot The Q Cut out early to Protect America from terrorism. ToeJam Rehab received half Warrior credit for their performance since they pulled a Rousey and left early too.
No Princess Warrior Necklace was earned today. Pax failed to complete each rep . There was also some pax complaining about Qs Counting . Rule violation.
MARY:
ANNOUNCEMENTS: COT: Thank you guys for coming out. Thanks Cheese Curd for implementing half time . And lex_luthor for making me feel less of a warrior and more like a princess warrior after he spotted me wearing Lululemon head band. Brisket shrinkwrap lex_luthor need to work on your warrior mug shots. Always love seeing ToeJam come out . I know he brings it everytime. A real savage right there. Rehab never complains just does work. Unless the word “sand bag workout” is mentioned then he has to cut out early too. :face_with_raised_eyebrow: . Ha!

Monthly Archive March 2025