March 2025 – Page 2 – F3 South Charlotte

Brave Chicken by demand

Date: 2025-03-29 AO: _sob Q: kirby PAX: Odd Job, fallout, Roulette, Franky, madison, Palmolive, C3P0, Snake Eyes FNGs: None COUNT: 9 WARMUP: waiting on Franky THE THANG: Have fun stretch mid workout. Get a lot of exercise. We clearly have no idea on time frames. But Snake Eyes killed today. Going to do great on Spartan race with dad! MARY: Why not ANNOUNCEMENTS: Hippie is is doing a Rim thing. COT: Me

Exercises that will absolutely get us kicked out of a parking lot

Date: 2025-03-28 AO: centurion Q: Runstopper PAX: Cheese Curd, Circuit City, Snuka, Point Break, snowflake FNGs: None COUNT: 7 WARMUP: prior to the workout, Runstopper, I mean I showed the boys that I was double spandexing it. Nobody ask you me, but I think someone was curious. Your welcome.
Dropped a :hankey: disclaimer as we headed off. I was feeling pretty good, now what should we do…
THE THANG: 100 SSH/ thought that would take 10 mins….panic set in! Jog to first parking lot, pair up on the lines and 5,10,15,20 merkins as you move to the right. Ok, that how it looked in my head. Actually, there were pax all over the place. This isn’t looking good. Well, let’s shuttle run between parking cones. Whew, that got me tired. Ok, this is why I wear yoga pants. A whole bunch of strange broga moves and most of them contained the phrasing, spread your legs boys, wider, stiff leg! Oh, and 1 more to kill your spine….roll on your back on the sweet asphalt!
Run to the front of the building we just visually molested. Against the wall squat and 100 jack webs…. Cheese Curd was thinking this was BS and was thinking that Runstopper thought this would also take 10 mins….nope. Also a bunch of Mak-tar-Jai or however you spell it against the building. Even some more broga stretching and an opportunity the share a positive moment from yesterday
Then run up the road/hill. It was steeper than I thought and I got tired. At least that’s was cheese curd was thinking. More deep squats and talk of people eating and peeing in this position. I never told them you don’t do that at the same time.
Run to the top and around the corner. More deep squats. Pass Case D’Cheese Curd. If I would have known could have had some coffee ready.
Finish the run to the shopping mall. Every door front do 10 squats. Cheese Curd was regretting not pulling the plug as we passed his place. Here we go…. There are so many doors! I have a random story about every store!
Ok back to launch, that last part was a really clock killer, finally!!
MARY: who dis ho! Nah….leg day Brah! ANNOUNCEMENTS: maybe COT: continue the theme of staying positive and acknowledging the positive things in your life.
Missing 2 pax…sorry.

Busting Brackets and Balls at the Brave

Date: 2025-03-28 AO: the-brave Q: midriff PAX: fire_hazard, C3P0, Franky, Taco_Stand, soft_pretzel FNGs: None COUNT: 6 WARMUP: Run to Endhaven elemtary, stopping for wall sits and stretching in front of the apartment building fountain.
THE THANG: Free throws and burpees for misses/jump squats for makes. Lots more burpees because only Franky and soft_pretzel made their regulation free throws. Sprints to keep the parking lot from scraping the skin off our hands.
Mosey to British International School for three rounds of sprints, mixing in burpees, BBSUs and dry docks. Hello ruckers :wave:
Head back to launch. Stop for around the world: plank position while we rolled basketballs in a clockwise fashion, doing merkins in semi-cadence fashion.
5 Dwight Howards at the start of each parking deck level. Make it to the 5th floor before return home.
Great to see Taco_Stand back at The Brave and C3P0 making his return.
MARY: She joined but didn’t want to play basketball.
ANNOUNCEMENTS: Go to Panera. fire_hazards orders. The Brave is a 4-mile minimum and Franky will remind you of this
COT: Show up and be present

Seven Studly Goats

Date: 2025-03-28 AO: mountain-goat Q: retread PAX: fleetwood, Insomniac, lois, Pele, retread, slim_fast, Spammer FNGs: None COUNT: 7 THE THANG: 4 Mile Creek out and back – run for 30 minutes, turn around and run back all the while enjoying the hilly terrain and being judged by the deer.
COT: Slim Fast

A bit of proper role play

Date: 2025-03-28 AO: scars Q: Roulette PAX: Gump, kirby, madison FNGs: None COUNT: 4 WARMUP: mumble chatter with the brave PAX THE THANG: 3.5 miles of 2nd Ruck down to Ballantyne Ridge, neighborhood hills and Earth Fare parking deck. YHC was a little concerned when there wasn’t a response to the pre-blast, thought this might be the day of solo rucking… but fear not as the PAX did not let me down… madison is always up for Coffeeteria, so you know he’s in for a Friday post kirby brought the “beefy quads” back out for round two and my man Gump made his site debut after a month or so of EH, as it turns out he’s into a bit of role play with his M… you never know what direction the 2nd F is gonna take you 🙂 MARY: nah… ANNOUNCEMENTS: Show up, be present COT: midriff took us out

Don’t run hills with fletch

Date: 2025-03-27 AO: the-devils-turn Q: flipper PAX: flipper, citgo, retread, bunker, fletch, Astro (Kyle Kirchhoff), Gold Digger FNGs: None COUNT: 7 WARMUP: 2 for PreRun THE THANG: we ran olde course. Citgo and Goldigger did two laps, fletch kicked my ass charging the inclines, and everyone came back having conquered real elevation. Olde course may not be fun, but it makes you better MARY: uh ANNOUNCEMENTS: WTF COT: Rev took us out

bad back

Date: 2025-03-25 AO: skunk-works Q: Smokey PAX: lois, Header FNGs: None COUNT: 3 WARMUP: THE THANG:
No clue but logging for stats MARY: ANNOUNCEMENTS: COT:

8 sweaty PAX and a Suburban

Date: 2025-03-27 AO: shield Q: Cooter2 PAX: tagalong, Brisket, Moth, Pilgrim, ToeJam, shrinkwrap, Bombay FNGs: None COUNT: 8 WARMUP: Church parking lot for some stretching and warm-up burpees at every strange red parking lot circle. Note: does anyone know what those circles are for? THE THANG: Mosey to S. Meck HS for a trip down memory lane for Toe Jam and Bombay before the campus is totally demolished renovated. Heavy(ish) lifting rocks were lifted and the PAX didn’t miss their chance to heckle YHC about the size of his rock. Much mumble chatter ensued until order was restored.
Partner up for a spirited session of 4 Corners. Sorry about your back, Pilgrim. My bad bro.
Then the PAX lined up abreast for some suicides with a combo of high knees and up/downs at each parking bumper.
The mosey back to launch featured Monkey Humpers on the HS street corner while the staff and student body rolled in and a set of 10 merkins per intersection.
MARY: Mary was sprinkled throughout the workout. ANNOUNCEMENTS: YTF and a Blood Drive. Check Slack for details. COT: Prayers for health and strength from the good Lord above!
Mr. and Mrs. Cooter are contemplating the purchase of a Chevy Suburban to replace a worn out minivan that was placed into service when our teenage girls were babies. So we are doing a 24 Hour Test Drive with a late model Suburban on loan from Car Max.
YHC was preoccupied this morning with figuring out how to turn on the dash lights as well as trying to get to launch on time without wrecking the loaner. It’s like driving a school bus.
Apologies for the 30 second delayed launch, lack of trivia, and general unpreparedness.
After COT, all 8 PAX inspected the Suburban admiring its spaciousness and issued their stamp of approval. Shrink Wrap saved the day with figuring out how to get the dash lights to work. It was also confirmed that a 4 Wheel Drive is a must – in case that was ever really in question.
Looks like YHC might be running carpool at future workouts.
It was an honor and privilege to lead this morning. Special shout out to the Park Crossing PAX representing once again. Keep it going, fellas!
Cooter2

Make it bigger…

Date: 2025-03-26 AO: anvil Q: margo PAX: lorax, puddin_pop, snowflake, Point Break FNGs: None COUNT: 5 Things were done. Rock Lifting circuit in the far lot, with run downs and island exercises. Cup of coffee in the Hotbox and some Mary to finish time.

What – there is a lake in Ballantyne

Date: 2025-03-27 AO: the-phoenix Q: lex_luthor PAX: Roulette, taggart, Hawkeye, Rousey, lex_luthor FNGs: None COUNT: 5 WARMUP: Ran over to the Y to warmup. That is where Rousey found us THE THANG: Jogged over to Community House Road and started the workout in the traffic circle Merkins Glute Bridge Bicycle Squats Plank to Shoulder Tap Dips Mtn Climbers Jumping Lunges We proceeded to do 21 / 15 / 9 reps of the above exercises as we ran through the Cobblestone neighborhood and circled their pond/lake. On the way home, we stopped at each lamp for 3 burpees. We got in 20+ to take us home. ANNOUNCEMENTS: Spartan Race, Waxhaw Trail Fest, Blood Drive, and I may have missed one or two others COT: Great morning for all of us taggart Hawkeye Roulette Rousey to get up and share in a workout and some encouragement

Monthly Archive March 2025