April 2025 – F3 South Charlotte

5k with ton of burpees.

Date: 2025-04-30 AO: the-maul Q: Franky PAX: Bublé, Odd Job, super trooper, kirby, midriff, Hawkeye, Smash, Circuit City, Rudy, Zach / Bublé FNGs: 1 Zach / Bublé COUNT: 10 WARMUP: short run, 10 SSH, imperial hammers, windmills, merkins. Run behind target and 6 to 1 burpees at each speed bump. The warmup was done and Kirby complained he doesn’t like the hills. THE THANG: murder horn hill with burpees at the bottom. You are welcome Kirby!! Run to the fountains by smash burgers. A few stops along the way to do imperial walkers, wall climbs. We finally made it to the fountain. several rounds of exercises with runs around the building. Then time to go home with some more running. MARY: nope ANNOUNCEMENTS: Kirby’s spreadsheet is work in progress and he has some of the most expensive consultants working on it. COT: welcomed Zach, I mean Bublé!!

Everyone likes a nice pair

Date: 2025-04-30 AO: meathead Q: voodoo PAX: Unplugged, flipper, high_tide, Soul Glo, MARTA, The Worm, Uncle Leo, voodoo FNGs: None COUNT: 8 8 pax circled up in the cool morning gloom at Calvary for another rendition of Meathead. Given it’s Wednesday and we’re still doing The Grind program, pax were instructed to bring their favorite pair of bells for some doubles work.
WARMUP: YHC’s usual SSH x 20 IC 5 1-handed swings per side IW x 10 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2 5 snatches per side
THE THANG: Workout 2 of Week 3 of The Grind
15:00 AMQRAP (doubles) 3 x Clean and Press 3 x Front Squat 5 x Merkins
Single bell carries: suitcase L/R, rack L/R, waiter L/R
15:00 AMQRAP (doubles) 4 x swings 5 x deadlifts 4 x renegade rows (YHC did 2 per side)
MARY: no time for her
ANNOUNCEMENTS: 1) Brew Ruck on 5/24 – see the Slack channel and get signed up! 2.0s over 21 are welcome, 2) blood drive on 6/4 – mark your calendars!, and 3) Kirby is launching a May challenge involving daily 5Ks – if you like suffering, this one is for you!
COT: Unplugged took us out with the Anvil pax.

Blowing Giants

Date: 2025-04-30 AO: sacs Q: Roulette PAX: Starch, wildturkey, Cheese Curd FNGs: None COUNT: 4 WARMUP: Unload the gear THE THANG: EMOM thru 5 stations with 3 exercises per station Equipment SB 40×2/60/80lbs, KB x2 35lbs, MB 85lbs, Ruck 40-45lbs x2… We got thru 3 rounds and learned a lot about each other, things like, wildturkey is working on his stand-up routine (ngl he’s got some bangers, see title), Starch likes to think of his extra padding as “fluffy handles” for his M to grab, Cheese Curd is watching a TV show that has some questionable “family bonding” Sandbag Push & Pull – Minute 1: Clean & Press (alternating bags) – Minute 2: Bent-over row (use heaviest manageable bag) – Minute 3: Sandbag static hold (bearhug or overhead) KB Shoulder Blast – Minute 1: Double KB floor press – Minute 2: Alternating KB upright row, single arm – Minute 3: KB front raise Medicine Ball Destruction – Minute 1: Ruck American hammer – Minute 2: MB alternating over shoulder throw – Minute 3: MB static shoulder hold + march in place Ruck Static & Dynamic Core – Minute 1: Ruck-overhead press – Minute 2: Ruck weighted sit-ups (ruck on chest) – Minute 3: Ruck plank drag (plank position, drag ruck side-to-side under body) Active Recovery / Core Stability – Minute 1: Plank shoulder taps – Minute 2: Slow mountain climbers – Minute 3: Low squat hold or seated twist (no weight) MARY: Load the gear ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, YHC called out that the PAX have neglected using hoover sign-up sheet COT: Thanks for this day, these men to share in fellowship, and a reminder to be present throughout your day.

Autoflush

Date: 2025-04-30 AO: wamrap Q: Horsehead PAX: Benny, double_e, poptart, Orange Whip, mcgee, Ledbetter FNGs: None COUNT: 7 7 Wamrappers, minus our Melmacian leader who claimed to have an “early meeting” today.
Benny made his first, and possibly last appearance, after having to listen to Pop Tart talk about auto flush toilets for 15 mins after the workout.
McGee used his Hilton Honors points inappropriately and was downgraded to bronze status.
At some point we did exercises that involved the parking deck and a traffic circle.
Until next time.

Car trouble

Date: 2025-04-29 AO: fast-twitch Q: Orange Whip PAX: Benny, Astro (Kyle Kirchhoff), hopper, deep_dish, marge, Alf, jet_fuel, Orange Whip, retread, turkey_leg FNGs: None COUNT: 10 The Maine 1/2 marathoners were back out trying to get some hills in before the main event. They also got some good lessons in avoiding cars, which were everywhere.
YHC was treated with the utmost respect today, expecting some smack talk due to my missed alarm last week. I’m disappointed in you all.
I took the crew on a familiar Raintree route with some suicide-type repeat at every road (ya had to be there). Then we did a quick trip to Smokerise and back home by 0615
TL was just smoking the hills and sped up at each incline. Alf right on his tail, fresh off “Dads weekend at Auburn” where he and the other dads called it quits at 9pm instead of going to the big parties.
The boys looked fast and we all stuck together for the entire morning.
Astro set a recovery pace fresh off crushing Boston last week.
That’s pretty much it.

My back is broken so let’s mosey

Date: 2025-04-29 AO: _union_co Q: glass_joe PAX: Unplugged, Hoffa, Bernake, Espresso, Halligan FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Going GREEN 🌳

Date: 2025-04-29 AO: swift Q: drive_by PAX: citgo, Wolverine, drive_by, Brisket, fleetwood, teddyf3, Hippie, midriff, voodoo, tagalong, soft_pretzel, flipper, fire_hazard, None FNGs: 1 None COUNT: 13 WARMUP: nice brisk jog down to the greenway
Brief stretch 5 rounds On toes- straight/out/in 20 each On heels- straight/out/in 20 each High knees 30 total Butt kickers 30 total Players choice
THE THANG:
Run 400m at 5k pace with 90sec recovery x 8 :runner: :evergreen_tree: :deciduous_tree: :evergreen_tree:
Took the loooooong way back to COT :mantelpiece_clock:
Shoutouts- citgo for helping set the cones as he is a speed demon :rabbit:
Other speed demons included flipper, voodoo, Hippie, Wolverine, midriff
Wolverine got perfect attendance for the April Swift Great effort by all – fire_hazard, tagalong, fleetwood Brisket teddyf3, soft_pretzel
Thanks all for making it a great April, and improving your pace and performance! :muscle:
MARY: n/a ANNOUNCEMENTS: Voodoo- blood drive, Kirby- Move it May- 5k each day
COT: kirby took us out

This and that

Date: 2025-04-29 AO: falcon-crest Q: Erin Brokavich PAX: Cheese Curd, Snuka, Bootlegger, puddin_pop FNGs: None COUNT: 5 WARMUP: ran THE THANG: 100 merkins, 200 LBC, 300 squats. Run inbetween
Rock pile, backwards run and run
MARY: abs back home
ANNOUNCEMENTS: non COT: pudding took us out

Travis Manion WOD

Date: 2025-04-29 AO: bagpipe Q: lex_luthor PAX: taggart, F3 Elsa, Blue Tent, Pepsi, Pilgrim, kirby, Starch, Roulette, Franky, madison, lex_luthor FNGs: None COUNT: 11 WOD 29 Squats (weighted – somewhere between 35 and 65 lbs) 400 Yard Run 7x

Logging Sparta

Date: 2025-04-29 AO: sparta Q: Full House PAX: Orange Whip, Full House, hoover FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Monthly Archive April 2025