March 2025 – Page 12 – F3 South Charlotte

The Shield Has Been Forged! 🛡️

Date: 2025-03-06 AO: shield Q: tagalong PAX: Snuka, shrinkwrap, Cooter2, Bombay, Brisket, @moth FNGs: None COUNT: 7 The Shield Has Been Forged! :shield:
7 PAX stormed into the newly renamed #The Shield this morning, with a 4-3 Park Crossing victory over the Cameron Woods crew. The battle lines were drawn as follows:
:house_with_garden: Park Crossing Crew: Brisket, shrinkwrap, @moth, tagalong :evergreen_tree: Cameron Woods Crew: Snuka, Cooter2, Bombay
The Workout
We kicked things off with a 1-mile warm-up run :man-running::dash: before diving into a modified Triple Nickel featuring: :small_blue_diamond: 5x Rounds of 15 Dips and 5 Burpees at each end of the lot.
>From there, we rolled onto the track where the wind was howling like an open field in Yellowstone :tornado::water_buffalo:. That didn’t stop us from grinding through:
:fire: Round 1: 25 Merkins, 25 Jack Squats, 25 Big Boy Sit-ups + 400m lap :fire: Round 2: 20 of each + 300m lap :fire: Round 3: 15 of each + 200m lap :fire: Round 4: 10 of each + 100m lap :fire: Final Round: 5 of each, leaving no doubt in the Shield’s toughness :muscle:
Wrapped things up with a mosey back to launch and Mary on the freshly paved rectangle at Smithfield Elementary :dart:.
PAX Highlights
:shield: shrinkwrap made his official return to F3 boot camps after putting in work with the Park Crossing Hood Crew.
:man-running: Brisket & @moth are now full-time F3 regulars, splitting time between boot camps & The Swifties run club.
:date: Snuka officially announced he’s joining Monday Park Crossing workouts – big moves ahead!
:rocket: Cooter2 (aka Young Cooter, aka Tiny Cooter) racked up the miles today and kept us entertained.
:ice_hockey_stick_and_puck: Bombay clocked in early to market the Checkers hockey team and threw down a legendary offer: FREE BEERS for all PAX who come to the game on Saturday. :beers::fire:
The Shield is here to stay. The work was done. The gloom was conquered. See y’all next time! :shield::fire:

The soggy four corners.

Date: 2025-03-06 AO: the-phoenix Q: Hawkeye PAX: Pepsi, teddyf3, taggart, Franky, Hippie, midriff, kirby, wildturkey, Rousey, Jitterbug FNGs: None COUNT: 11 WARMUP: Parking lot warm up, allowing Taggert and hippie to come screeching in on two wheels. THE THANG: The dreaded four corners ladder in a semi soggy field of bad dreams. Intermission at the pavilion with plenty of dips and step ups, before round two of four corners. Followed up by the dreaded fence sit and leg lifts torture machine. MARY: finished out with heels to heaven, flutter and Dolly. ANNOUNCEMENTS: COT: sign up for Waxhaw trail fest. NCAA final April 7 at Hawkeyes place. More details to come.

1 PAX too many for coffee

Date: 2025-03-06 AO: hydra Q: MARTA PAX: Hops, puddin_pop, MARTA FNGs: None COUNT: 3 Mumblechatter: 3 men got better today on a brisk morning. We had several regulars out traveling to Chicago, Utah, or the great unk own. While others sought workouts conducive to 1/2 marathon training. Nonetheless we caught up on wessex square happenings, UCL, and all things blood drive related. The planned wienke was modified below and some pax did go up ashridge. We did lose one to a reverse LeMans class about 605..
WARMUP: Mosey to the end of summerlin and Windy Rush 15X SSH 15X IW 10X LSS 20X Mtn climbers Stretch.
Mosey to ashridge hill. Every intersection and turn was 5 burpees or 5 merkins and 10 lunges toward the hill. Mix in some mary. I counted 6 stops.
Main event: Triple Nickel on ashridge Lbcs at top Jump Squats at bottom
10 count to rest.
Mosey our way out 5 burpees and mary at each stop. That’s 5 stops and 25 more burpees by my count.
Rock work at the church.
MARY: 5 BURPEES
ANNOUNCEMENTS Blood Drive on April 4th

Wind Gusts & Wine Coolers

Date: 2025-03-05 AO: meathead Q: ickey_shuffle PAX: high_tide, MARTA, Unplugged, voodoo, flipper, taggart, Uncle Leo FNGs: None COUNT: 8 WARMUP: Various stretches moving from neck to spine with more joint noises than a mouthful of pop rocks and coke. THE THANG: TGUs were prescribed but TGUs are dumb so PAX were offered the choice of getting up and getting down or substituting swings and good mornings.
EMOM “Bruce Complex” which is supposed to be two swings, a flip of the kettlebell, and a goblet squat. I didn’t see anyone attempting the flip and catch however.
EMOM Cossack squats and somersault squats, both are as goofy as they sound.
Five rounds of ten swings and ten merkins.
Carries, wind, a bit of rain. MARY: ANNOUNCEMENTS: Blood drive next month COT: Today’s musical selection was inspired by my weariness of the winter season and general disdain for cold weather. To put us in a warmer, smoother, and more laid back state of mind I chose Yacht Rock. To clear up any lingering confusion, we’ll define yacht rock as the late 70s early 80s Southern California sound. It puts a snap in the fingers, some pep in the step, and happiness in the heart. Some Bartles and James or Reuniti would’ve been devine but MARTA brought coffee which did in a pinch. Winter sucks, I hope it’s over.

45’s

Date: 2025-03-05 AO: anvil Q: Point Break PAX: Padre, lorax, Erin Brokavich, Pilgrim, snowflake FNGs: None COUNT: 6 The Thang
Warm-up lap long way around the parking lot.
· SSH x 15 · Imperial Walkers x 15 · Peter Parkers x 10 · Merkins x 10 · Runner’s Stretches · LSS x 15
Finish mosey over to the turf semi-circle for three rounds of body work.
WAVE 1: Shoulders, Legs, and Abs · Derkins, Step Ups, Flutter x 20 · Derkins, Step Ups, Flutter x 15 · Derkins, Step Ups, Flutter x 10 · Once, the 6 is done, run down the long road and back (Round 1: Backwards to the stop sign)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs, Bobby Hurleys, Dying Cockroaches x 20 · CDDs, Bobby Hurleys, Dying Cockroaches x 15 · CDDs, Bobby Hurleys, Dying Cockroaches x 10 · Once, the 6 is done, run down the long parking lot and back (Round 2: Karaoke L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips, Monkey Humpers, J-Lo x 20 · Dips, Monkey Humpers, J-Lo x 15 · Dips, Monkey Humpers, J-Lo x 10 · Once, the 6 is done, mosey over to the rock pile.
WAVE 4: Rocks and Ribs · Pick a respectable lifting rock · Curls, Chest Press, Triceps x 20 | 15 | 10 · In between each set, run around the circle to the portico for WWII Sit-ups x 20 | 15 | 10
Moseyed our way back over to the Meathead AO for sprint grinders. Was hoping for 6 rounds but only banked 4.
Called time and COT.
Quiet but effective morning and a great push by all the PAX.

What Weather?

Date: 2025-03-05 AO: sacs Q: geraldo PAX: Cheese Curd, wildturkey, Emoji FNGs: None COUNT: 4 WARMUP: None THE THANG: Ruck around Raintree & Stawberry Lane. No sandbags, no PT, just rucking.
Mumblechatter: – Cheese Curd made after all since CMS canceled school today for “high winds”. – The weather was fine and actually warm – Emoji said these kind of miles don’t hurt his knees. – wildturkey was pushing the pace. – Emoji provided sage advice for husbands with wine dealing with menopause – Divorce is apparently expensive
MARY: None
ANNOUNCEMENTS: Waxhaw Trail Fest 4/12

MurderHorn Sets

Date: 2025-03-05 AO: the-maul Q: Hippie PAX: patent_pending, teddyf3, super trooper FNGs: None COUNT: 4 WARMUP: 2 sets of Potatoe pickers, IW, ssh, arm circles
THE THANG: mosey down the murder horn to the rock pile. 4 sets of 10:
Upper body: Overhead press, curls, and bent over rows
Legs: 4 sets of 10 – lunges, squats, reverse lunge
3 sets of 10: dips and derkins
Relay to the dumpster and back. Loser does 10 merkin
MARY: stop at each stoplight down the murderhorn and back up. 1 exercise at each stoplight. 10 count flutters, LBC, Rosalitas, box cutters.
ANNOUNCEMENTS: Waxhaw Trail Fest – 4/12
GreenMile – 3/15
COT:

no burpees but…

Date: 2025-03-04 AO: skunk-works Q: Header PAX: Mountain Momma, lois FNGs: None COUNT: 3 WARMUP: THE THANG: No music today as Header’s 2.0s took all the family speakers and YHC lost his over the weekend.
On the track – 3 lanes. Exercises in 2 lanes, while the third lane sprints down and back as the timer. Several rounds Did you know that you hit 40% of your top speed in your first 2 steps?
No burpees but… Worm burners, several rounds, with exercises when you weren’t the one burning. Haven’t done those in a couple of years, don’t miss them.
Did a throwback lap to last week and ran the other direction, it felt very foreign.
More lane sprints + exercises
Back to the plates, but Header had mercy and we switched to farmers carries. It’s getting close to the spring equinox as we were able to balance the plates straight up, science is cool.
MARY: no time ANNOUNCEMENTS: Burpee punishment for Smokey for his unannounced absence COT: Prayers for Grant and Elizabeth, baby Merit is with the Lord now.

Quad Squad

Date: 2025-03-04 AO: bagpipe Q: Starch PAX: taggart, Rousey, Roulette, wildturkey, kirby, madison, Pepsi, Snuka FNGs: None COUNT: 9 On this chilly morning, YHC led a low mileage beatdown fraught with mumblechatter and questions about what constitutes low mileage.
At 2 miles, it counts as low-mileage, right? It was a solid morning with a great group where we got stronger and got to share in the gloom together – that’s what it’s all about 💪
WARMUP: Mosey to the Amp to find it was closed
Standards to get warm: SSH Imperial Walkers Merkins Runners Stretch Arm circles
THE THANG: Since the amp was closed, we made use of Bowl Street. It was unexpectedly busy, so we hit the sidewalks for a combo of bear crawls and sprints.
When we saw some benches, we got in various rounds of – Split squats – a lot of em. Your Ms will thank me – Derkins – Ierkins (incline merkins – it’s a thing) – Dips – Step ups – Squats – Flutter kicks
Hit up a nearby parking lot for some cocaine bears (bear crawl with a merkin at each parking space line) followed by sprints
Started our mosey back – planks while we waited on the six and bear crawls to pass the time
MARY: Flutter kicks American Hammers Freddie Mercuries Box Cutters Plank until time
ANNOUNCEMENTS: Jaeger Green Mile WTF
COT: Prayers for the Worm Seek Heaven and the things that lead you to the good, even though it may seem tough.

It’s the Bulls Again

Date: 2025-03-04 AO: swift Q: flipper PAX: soft_pretzel, voodoo, citgo, Cheap Seats, fleetwood, tagalong, fire_hazard, midriff, Gump, Brisket, drive_by, Astro (Kyle Kirchhoff), frasier, Owen = Cheap Seats FNGs: 1 Owen = Cheap Seats COUNT: 13 As the PAX gathered at 0511ish, it was evident today would be a big day. While YHC would like to think everyone was there in anticipation of a fantastic workout, it’s more likely nobody read the preblast and was, in fact, chagrined to see who was on Q. Around 0513 a gentlemen climbed out of his car and inquired if we knew Brian Baum. Apparently Citgo met this poor fellow on a plane back to CLT and EH’d him right then in there. We learned the man’s name was in fact Owen, but PAX were already considering creative use of the story for re-naming the fellow, tagalong even went as far as suggesting a pre-run naming, but YHC is a man of tradition and insisted it would be in COT. Speaking of citgo the man rambled up about 0514 and was enthusiastic in greeting young Owen, then we were off!

WARMUP: a little over a mile to the bullring, much to tagalong’s chagrin. Hard to refuse a route which is basically purpose built for intervals. THE THANG: 8X400 meter intervals w/ 200 recovery. Last 2 intervals were called to be SPICY. MARY: not at Swift she’s not ANNOUNCEMENTS: Hodge Podge of items well socialized on _area-51 and _sob COT: It was evident Gump had done a great job interview Owen during the run and had lots of trivia to share, but the PAX were enamored with the plane theme, hence we were introduced to Cheap Seats.
Prayers for healing and strength for Luka and The Worm. YHC took us out.

Monthly Archive March 2025