May 2025 – Page 11 – F3 South Charlotte

Crunch the Skunk

Date: 2025-05-06 AO: skunk-works Q: stonecold PAX: poptart, lois, Header, good_hands, baracus, Smokey, Bananas, Runstopper, Mountain Momma, tigerrag, Busch FNGs: None COUNT: 12 A beaut of a morning to be back at Skunk. The Crunch gang was there to support yhc. TR had a truckload of KBs including heavies for the carries. The turf looked like a land mine field. Good chatter immediately from Poptart. CoQ TR with solid “suggestions” throughout the morn. All seemed to enjoy the beat down and fellowship. The Runstopper brought back TRs borrowed plates so we could shine em up before returning them to their home. Solid work with solid dudes! Appreciate you men.
WARMUP: SSH. IW, Squats, Shore Shoulders, Merkins, CDDs, Mosey Lap THE THANG: Swings, Cleans, Snatches x 20
Shoulders & Back- Partners Presses and Farmer carries x 5 Upright Rows and Suitcase carries x 3 Renegade Rows and Goblet carries x 3
Pullovers x 10 Louganis x 10 Rinse & Repeat
HAIRBURNERS x 4 or 5
MARY: KBs use lots of core, no Mary ANNOUNCEMENTS: COT: Prayers for family that lost a daughter to a shooting in Columbia, prayers for Cecil- Spacks bro-in-law, lift up Busch’s son- exams at West Point, praise for Donna!

2 FNGs for the Win

Date: 2025-05-06 AO: falcon-crest Q: Mikeoelz PAX: puddin_pop, Bootlegger, Emoji, Mikeoelz, Lemond, Magic FNGs: 2 Lemond, Magic COUNT: 7 WARMUP: yep THE THANG: yep MARY: yep ANNOUNCEMENTS: none COT: Puddin

If you want creativity, you’ll have to double my salary

Date: 2025-05-06 AO: fast-twitch Q: voodoo PAX: flipper, Astro (Kyle Kirchhoff), Benny, Alf, hairball, deep_dish, jet_fuel, marge, retread, voodoo, ductwork FNGs: None COUNT: 11 It was a cool, crisp morning outside of the Arboretum ABC store. 11 of south Charlotte’s finest runners had assembled for an original, exciting, never-before-seen route. Unfortunately, they got the Donut Run South loop. :man-shrugging:
WARMUP: running
THE THANG: more running
MARY: also running
ANNOUNCEMENTS: Brewruck on 5/24, Kirby’s crazy 5K per day in May challenge, and a June blood drive.
COT: thanks to Astro for the takeout. Prayers for Marge and his family as they say goodbye to their pup today.

Freshman year

Date: 2025-05-05 AO: chubby-hubby Q: baracus PAX: ductwork, Mr Brady, grasshopper, turkey_leg, baracus, Day-Z FNGs: None COUNT: 6 WARMUP: grasshopper did a 60 second pre-run, or possibly missed pregame before leaving the house.
THE THANG: We ran, and some walked, and then ran again. Turkey Leg, Grasshopper and Day-Z did the five mile option while Mr Brady, Baracus and Ductwork went for four and change with a few breaks in the action. There was much college reminiscing about bombing tests our freshman year, weed out classes and terrible professors.
MARY: nope

Absentee Q? Extra Merkins

Date: 2025-05-05 AO: swole Q: flipper PAX: Emoji, Unplugged, high_tide, ickey_shuffle, Uncle Leo, flipper, wildturkey FNGs: None COUNT: 7 The PAX rolled in expecting Voodoo’s brand of gentle goading and quality of music. It was a rude awakening for them to find out our favorite Cajun bailed due to having too much Dave Matthews in his Sunday evening, so YHC was pinch hitting. Life is quite the fickle mistress, no? PAX were even more frustrated when YHC played modern Rock/Punk music on Pandora, then doubled our merkin count on the second set… but I digress.
WARMUP: Synovials, SSH, IW, LSS, Prying Squat THE THANG:
2 AMQRAPs this week once again focused on upper body.
1st – 4 Swings, 4 Thrusters, 4 Rows ES as many times a possible with quality in 15 minutes 2nd – 4 Cleans, 4 Presses, 5 Belkins, flapjack repeato. Yes that’s 5 extra merkins each round of two arms, you’re welcome chesticles. As many rounds as possible in 15
MARY: boat/canoe is always a crowd pleaser, planked shoulder tap/thigh slap, Flute bridge ANNOUNCEMENTS: BrewRuck and kid rock is doing a 4 hour/8 hour endurance event COT: prayers for Unplugged’s transitioning family dynamic. YHC took us out

Another Substi-Q

Date: 2025-05-02 AO: centurion Q: Point Break , Snuka PAX: Rawhide, Bully Stick FNGs: None COUNT: 4 Things were done…

Party for 2

Date: 2025-04-30 AO: anvil Q: Point Break PAX: Razorback FNGs: None COUNT: 2 Things were done.

Good group

Date: 2025-05-05 AO: blakovery Q: frasier PAX: bunker, Circuit City, Hippie, fire_hazard, gumbo, Polly FNGs: None COUNT: 7 WARMUP: THE THANG: we had a good group out today. Everyone stayed close to each other. We ran the Marvin Creek loop and back. 5 miles and no one was dropped as promised. MARY: ANNOUNCEMENTS: COT:

new road new you

Date: 2025-05-05 AO: _sob Q: kirby PAX: taggart, madison, Franky, Odd Job, Bublé, Big Tuna FNGs: None COUNT: 7 WARMUP: On an entrance off Rea rd. YHC listening to complaints about all the open area near by. THE THANG: 2 workouts happened. Big Tuna Odd Job and Buble pulled in late and created their own. Taggert Franky Madison and YHC did a 5k during a flag carrier. MARY: she stopped by for 10 big Bois. ANNOUNCEMENTS: Do your 5k today! COT: Big Tuna took us out.

Promise to make it burn

Date: 2025-05-04 AO: stonehenge Q: Starch PAX: ToeJam, Cheese Curd, Moth, shrinkwrap, wildturkey, snowflake, Brisket FNGs: None COUNT: 8 WARMUP: ran a good bit and hit the basics
THE THANG: ran a bit more, pax was regretting the run topics. Set up a stupid tripple nickel with burpees in each end
Ran even further to the new playground for a 4 round Circut.
Run home
MARY: oh yeah!
ANNOUNCEMENTS: no
COT: Starch took us out, I was breathtaking!

Monthly Archive May 2025