Saint Paddy’s day beat down
Date: 2025-03-17 AO: base-camp Q: Hawkeye PAX: Mr. Magoo, O’Tannenbaum, thunder_road, geraldo, Focker FNGs: None COUNT: 6 WARMUP: stop Short in the parking lot and waited for OTB to join in. Various warm-ups with an interesting Osprey squat that I picked up off the F3 channel. THE THANG: 6 Station Ladder Loop. Included the Bropee – Burpee with your bro and team American Hammer with a 15 pound plate. Intermission was full round of dips and some balls to the wall. Beat down was interrupted a couple times with noxious gas coming from. Apparently his Reuben sandwich and Irish beers over the weekend were making a return appearance. MARY: round robin Mary book ended by partner leg lifts. ANNOUNCEMENTS: NCAA final at Hawkeye’s. Details to follow. COT: YHC took us out.
Highlight reel
Date: 2025-03-17 AO: dmz Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 11 WARMUP: run THE THANG: rocks, run, park benches, run, more running MARY: yep ANNOUNCEMENTS: nope COT: yep
Deload, Nu Metal, and a whole lotta audibles
Date: 2025-03-17 AO: swole Q: flipper PAX: Floyd, Uncle Leo, high_tide, taggart, wildturkey, Emoji, Toto, flipper FNGs: None COUNT: 8 YHC was running late, at least until the light gods seemed to bless my travels, thus allowing me to pull into a crowded lot at 0525. Week 7 of the rainbow spreadsheet is considered a deload week, which of course meant a bajillion presses, but YHC didn’t love the called format so changes were in the wind. Taggart rolled in late, but earlier than normal for a Monday and we were off to the races, swinging along to the dulcet tones of the “I Miss Nu Metal” playlist on Apple Music, wild turkey was not impressed.
WARMUP: ode to The Worm with a thorough synovial warm up. Then SSH, Swings, IW, Cleans, Prying Squat THE THANG: Joe wanted us to do 6 sets of 6/5/4/3/2/1 strict presses…. Just no. Instead we did 6, 5, 4, 3, 2/1. Next we did 6/1, 5/2, 4/3. Finally we did negatives of 6 push presses with 3 second negative, 5 with 4, 4 with 6.
Next was 8×8 floor presses which we audibled to Merkins in bells.
Finally 50 swings unbroken MARY: boat/canoe, plank shoulder and knee taps IC ANNOUNCEMENTS: WTF, blood drive COT: YHC offered a reflection on the resurgence of Swole since taking over last spring, we’re hitting 5-8 PAX every Monday, and it such a great reflection on the overall value of F3. Sometimes we wax and other time we wane, but we need to keep giving back through leadership, EHing, and encouraging PAX to return to the circle each day, each week
Aye
WARMUP: ode to The Worm with a thorough synovial warm up. Then SSH, Swings, IW, Cleans, Prying Squat THE THANG: Joe wanted us to do 6 sets of 6/5/4/3/2/1 strict presses…. Just no. Instead we did 6, 5, 4, 3, 2/1. Next we did 6/1, 5/2, 4/3. Finally we did negatives of 6 push presses with 3 second negative, 5 with 4, 4 with 6.
Next was 8×8 floor presses which we audibled to Merkins in bells.
Finally 50 swings unbroken MARY: boat/canoe, plank shoulder and knee taps IC ANNOUNCEMENTS: WTF, blood drive COT: YHC offered a reflection on the resurgence of Swole since taking over last spring, we’re hitting 5-8 PAX every Monday, and it such a great reflection on the overall value of F3. Sometimes we wax and other time we wane, but we need to keep giving back through leadership, EHing, and encouraging PAX to return to the circle each day, each week
Aye
Chubby Crickets 🦗
Date: 2025-03-17 AO: chubby-hubby Q: turkey_leg PAX: turkey_leg FNGs: None COUNT: 1 WARMUP: Waiting for other pax THE THANG: :clown_face: run 5mi MARY: nope
Does this workout still exist? Asking for a friend baracus
Does this workout still exist? Asking for a friend baracus
Don’t Make Eye Contact …
Date: 2025-03-15 AO: the-rock Q: hoover PAX: Tuna, geraldo, Alf, Snuka, O’Tannenbaum, Mint chip, ductwork, Runstopper, Water Works, turkey_leg, Horsehead, Limey FNGs: None COUNT: 13 13 men for 3.7 on campus miles at the Rock.
WARMUP: THE THANG: Run across the parking lot and warmup, textbook stuff. Lots of mumble-chatter. Runstopper’s effort was 1,000%. So much effort his hands never touched the ground.
Hot box for some dips, LBHs, and laps to the trash can and back. We did that three times prompting Turkey Leg to comment on the epic originality of the Q. Alf started to fear we might get too many miles in. Runstopper kept an eye on the Hot Box while we ran.
Over to the rock pile for a painful rock. Triple Lindy’s, run, squats and GM, run. Rinse and repeat. Do some rock mary. Horsehead was positioned perfectly to see my good side. No eye contact was made.
Do a quick fake-out taking the pax over to the entrance by the ball fields. They thought off-campus, I had an even worse idea. Speed bump suicides, with increasing merkins at each speed bump. Alf must have had A ‘Lil Bump as prescribed by his medical professional before the workout. He missed the part where you stop at the speed bump to do the merkins.
Head to the grassy knoll for some wall sits with a burpee or good form squat option. Water Works does burpees on his fingertips so he doesn’t slap his hands on the ground. Geraldo showed off by doing one more burpee than everyone else.
Mosey over to the Flex-lords of Mount Quadlympus for some EMOM monkey humpers. Then on to some gassers where OT definitely didn’t cheat and was way faster than everyone else.
Little more mary to run out the clock.
MARY: seeing as how we didn’t run on the mean streets of Charlotte, we didn’t catch a whiff of her.
ANNOUNCEMENTS: WTF, Blood Drive, Metro-Bro-lympics, BRR, Holiday party, pray for the Worm
COT: High Tide took us out.
WARMUP: THE THANG: Run across the parking lot and warmup, textbook stuff. Lots of mumble-chatter. Runstopper’s effort was 1,000%. So much effort his hands never touched the ground.
Hot box for some dips, LBHs, and laps to the trash can and back. We did that three times prompting Turkey Leg to comment on the epic originality of the Q. Alf started to fear we might get too many miles in. Runstopper kept an eye on the Hot Box while we ran.
Over to the rock pile for a painful rock. Triple Lindy’s, run, squats and GM, run. Rinse and repeat. Do some rock mary. Horsehead was positioned perfectly to see my good side. No eye contact was made.
Do a quick fake-out taking the pax over to the entrance by the ball fields. They thought off-campus, I had an even worse idea. Speed bump suicides, with increasing merkins at each speed bump. Alf must have had A ‘Lil Bump as prescribed by his medical professional before the workout. He missed the part where you stop at the speed bump to do the merkins.
Head to the grassy knoll for some wall sits with a burpee or good form squat option. Water Works does burpees on his fingertips so he doesn’t slap his hands on the ground. Geraldo showed off by doing one more burpee than everyone else.
Mosey over to the Flex-lords of Mount Quadlympus for some EMOM monkey humpers. Then on to some gassers where OT definitely didn’t cheat and was way faster than everyone else.
Little more mary to run out the clock.
MARY: seeing as how we didn’t run on the mean streets of Charlotte, we didn’t catch a whiff of her.
ANNOUNCEMENTS: WTF, Blood Drive, Metro-Bro-lympics, BRR, Holiday party, pray for the Worm
COT: High Tide took us out.
Greased lightning! ⚡️
Date: 2025-03-16 AO: soccer Q: Orange Whip PAX: Joshee10, National Treasure, Phil Britto, Christmas, Orange Whip, BobbyFischer, Mile High, King FNGs: None COUNT: 8 A 4v4 match was surprisingly super fun until we were scared away by nearby lightning ⚡️
The storm alarm went off in downtown Indian Trail so we went to the cars to wait it out. We tried playing again until we saw lightning too close for comfort. “Next goal” was announced and Christmas promptly closed door on any of us getting killed.
Mile High suggested we go to Poppyseed Bagels afterwards and 5 soggy saps clonked their cleats into the shop as we we navigated the process of ordering a bagel from the cranky store owner #bagelNazi
We discussed background checks, Lindsey Vonn, Poland, electric cars and more old man chatter.
At least we got our 1% better each day by waking up and running a bit.
The rain was glorious and as always we had a great time.
The storm alarm went off in downtown Indian Trail so we went to the cars to wait it out. We tried playing again until we saw lightning too close for comfort. “Next goal” was announced and Christmas promptly closed door on any of us getting killed.
Mile High suggested we go to Poppyseed Bagels afterwards and 5 soggy saps clonked their cleats into the shop as we we navigated the process of ordering a bagel from the cranky store owner #bagelNazi
We discussed background checks, Lindsey Vonn, Poland, electric cars and more old man chatter.
At least we got our 1% better each day by waking up and running a bit.
The rain was glorious and as always we had a great time.
[Placeholder Blackblast so MARTA Doesn’t Freakout]
Date: 2025-03-15 AO: olympus Q: Krzyzewski PAX: MARTA, high_tide, Mountain Momma, Floyd, taggart, Emoji FNGs: None COUNT: 7 [Will update later with the details. Wanted to make sure this got on the books. Busy day!] WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: [EMOMs forever…] MARY: ANNOUNCEMENTS: COT:
Two and a Half Men
Date: 2025-03-14 AO: the-brave Q: soft_pretzel PAX: fire_hazard, midriff FNGs: None COUNT: 2.5 2 pax for the full workout and .5 pax for the running component of the workout
Run to Endhaven elementary for pull-ups and dips. Mary in the smoothest section of the cheese grader parking lot.
Mosey to Rougemont lane, stopping for dead bugs alive bugs and sprints back up the hill. Strengthen the back and core for faster sprints.
More mary in end haven parking lot. Mosey back, stopping for 5 merkins at each light post.
Meet up with kirby and Roulette for CoT.
Trust the process
Run to Endhaven elementary for pull-ups and dips. Mary in the smoothest section of the cheese grader parking lot.
Mosey to Rougemont lane, stopping for dead bugs alive bugs and sprints back up the hill. Strengthen the back and core for faster sprints.
More mary in end haven parking lot. Mosey back, stopping for 5 merkins at each light post.
Meet up with kirby and Roulette for CoT.
Trust the process
220, 221… whatever it takes
Date: 2025-03-14 AO: joust Q: puddin_pop PAX: Header, spackles, Focker, geraldo, ductwork, Mr. Magoo, THE Rug Doctor, puddin_pop FNGs: None COUNT: 8 WARMUP: Mosey to the lacrosse field for a sampling of IW, Hillbillys, Squats, HR Merkins, Mtn. Climbers, etc.
THE THANG: Several field sprints with called exercises at midfield and at the end (Merkins, CDDs, Lunges, Squats, LBCs) Mosey to the track for some four corners with merkins. Partner up: P1 runs the bleachers, P2 squats. Target was 500 total.
Great group today with lots of movie trivia and quotes, including a reference to “Hot Teri Garr” from Mr. Mom. Great group of men and great lead by puddin_pop. Always a blast at #FunFriday
MARY: A touch of stomaché
ANNOUNCEMENTS: WTF
COT: Puddin’ with the takeout.
THE THANG: Several field sprints with called exercises at midfield and at the end (Merkins, CDDs, Lunges, Squats, LBCs) Mosey to the track for some four corners with merkins. Partner up: P1 runs the bleachers, P2 squats. Target was 500 total.
Great group today with lots of movie trivia and quotes, including a reference to “Hot Teri Garr” from Mr. Mom. Great group of men and great lead by puddin_pop. Always a blast at #FunFriday
MARY: A touch of stomaché
ANNOUNCEMENTS: WTF
COT: Puddin’ with the takeout.
Do you know how fast you were going?
Date: 2025-03-15 AO: stonehenge Q: Palmolive PAX: ToeJam, shrinkwrap, Rousey, Moth, C3P0, teddyf3, lex_luthor FNGs: None COUNT: 8 When I saw the flashing lights, I knew I was going to be late. The Stonehenge crew stepped up to lead while I dealt with legal delays and came into the parking lot hot. A quick lap around Ballantyne found the PAX at Stream Park, and they were ready to go!
WARMUP: Kinda, some 8 count burpees and 4 count merkins
THE THANG: Mosey to the rock pile by lower Ave and grab stones. Rifle carry down the path with 5 Rockies (blockees with a rock) at each turn.
Drop them rocks and head to the big hill a few steps away. 7s with jump squats and big boys. Grab your rocks and +5 goblet squats at each turn to the top with rifle carry in between.
Mosey back to launch, with 50 LBCs at one light and 25 monkey humpers at another. At launch, line up for a +1 ladder with the parking spaces of Mike Tyson’s and mountain climbers up to 5.
MARY: Circle up for group Mary, foxholes, heels to heaven, box cutters, Freddy Mercs, back scratchers, banana boat, and one more (forgot)
ANNOUNCEMENTS: Pick up a Q if you’re not on the schedule for a site.
COT: I took us out
WARMUP: Kinda, some 8 count burpees and 4 count merkins
THE THANG: Mosey to the rock pile by lower Ave and grab stones. Rifle carry down the path with 5 Rockies (blockees with a rock) at each turn.
Drop them rocks and head to the big hill a few steps away. 7s with jump squats and big boys. Grab your rocks and +5 goblet squats at each turn to the top with rifle carry in between.
Mosey back to launch, with 50 LBCs at one light and 25 monkey humpers at another. At launch, line up for a +1 ladder with the parking spaces of Mike Tyson’s and mountain climbers up to 5.
MARY: Circle up for group Mary, foxholes, heels to heaven, box cutters, Freddy Mercs, back scratchers, banana boat, and one more (forgot)
ANNOUNCEMENTS: Pick up a Q if you’re not on the schedule for a site.
COT: I took us out