May 2025 – Page 6 – F3 South Charlotte

Only 3 exercises

Date: 2025-05-19 AO: firestarter Q: lex_luthor PAX: madison, Hawkeye, kirby, Franky, Eleanor, Animal, lex_luthor FNGs: None COUNT: 7 Simple on paper but tiring to complete >From Jenni’s Ice Cream to 131 Main parking lot and back Completed 1 of 3 exercises after each length 20 Hip thrust to Situp 20 Lunges to Squat 20 Burpees continued for 40 minutes With 5 minutes remaining we proceeded to do some Mary Simple workout executed to perfection(ish) by the Pax

“That Custom Grind was the s#it”

Date: 2025-05-19 AO: swole Q: high_tide PAX: flipper, voodoo, Emoji, taggart, wildturkey, Unplugged FNGs: None COUNT: 7 Kicking off the final week of The Grind, YHC recognized the Pax had earned something special for our final Swole installment, This Custom Grind, if you will, was welcomed with much wonder and mumblechatter, at least until the hypoxia set in. The consensus is reflected in the workout title. (Or was it, “this custom grind is s#it.”) Read on, and judge for yourself.
WARMUP: – 25 SSH – 10 IW – 10 LSS – 20 merkins, OYO – 3 Prying Squats
THE THANG:
AMQRAP 1: – 5 one-hand swings – 5 snatches – 5 lawnmower rows – Switch hands and repeato – Savor for 15 minutes
Recovery carries: – Waiter carry to curb, switch hands, returno – Rack carry to curb, switch hands, returno
AMQRAP 2: – 5 presses – 5 squats – 5 thrusters (#crowdpleaser) – Switch sides and repeato – 5 merkins – Savor for 15 minutes
MARY: – 10 ab wheel rollouts – Flutter presses – Bulldogs (pullover to Louganis)
ANNOUNCEMENTS: – Brew ruck, Saturday – Memorial Day convergence with boot camp & kettlebell options – Blood drive – Prayer requests
COT: (Dang it. Just realized we missed the 50 swing finisher. Extra credit if you knock it out OYO today.) Good times, men. Strong work. Fun conversations – Metallica, really old jokes, s#it. The thrusters sucked, but at least they were only in one AMQRAP. Get your protein in, and enjoy the day! Aye.

form over quantity

Date: 2025-05-17 AO: _sob Q: ToeJam PAX: teddyf3, Rehab, Eleanor, Moth, f3bigtuna, Starch FNGs: None COUNT: 7 Boys came to play today really focused on doing slower exercises with proper form was not a race today. YHQ called correct form and Pax delivered.
## **1. Warm-Up (10 minutes)**
(0.25 miles jog + bodyweight warm-up)
* **Jog 0.25 miles** (easy pace) to turf field. * Circle up:
* 15 SSH (Side-Straddle Hops) IC * 15 Imperial Walkers IC * 10 Arm Circles forward/backward IC Runners stretch Calf stretch

Start Hot, End Cold

Date: 2025-05-17 AO: chicken-run Q: Paper Jam PAX: Chopper, Paper Jam, Polly, Astro (Kyle Kirchhoff), Rob Rosenthal – Drive By, Drago, midriff, Green Label FNGs: None COUNT: 8 YHC started off hot and then the wheels came off after mile 6. Polly and Astro disappeared. Chopper was steady eddie, Drive By did not get lost, and Midriff kept his shirt on for the entire 10 miles.

Carpe Punctum!

Date: 2025-05-17 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, high_tide, flipper, Toto, taggart FNGs: None COUNT: 7 There we stood at 0655. Metallic spheres glowing with potential energy. The circle of pax brimming with excitement to dive into the latest beatdown. Then the voice of reason (Flipper of all people) came in hot with an admonition as menacing clouds loomed. Something, something an ounce of prevention and something, something a pound of cure and 30 second later, we flew to the hot box, brandishing bells and water bottles. Although the storms didn’t arrive until later in the morning, we took to the safety of the pavilion of pain for a cozy (and dry) pump. As the saying goes, misery loves company and this latest iteration of The Grind provided plenty. YHC added some completely unnecessary discomfort later (looking at you swing squats and goblet thrusters), but all told, the pax persevered and men got better today. Mumblechatter, as usual, kept spirits high as the ska playlist early on did its best to divide the pax. We eventually rocked out to heavier rock (and a welcomed AC/DC break/tribute to Ickey). Overall, solid one for the books. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) AMQRAP #1 – Single Bell (15 min.) – Snatches (5x) – Thrusters (5x) – Swings (5x) – Switch hands 2) Pelosi Ladder 3) AMQRAP #2 – Single Bell (15 min.) – Cleans (5x) – Rows (5x) – Switch hands to repeat above – Merkins (5x) 4) Swing Squats (20x) and Rest 5) Non-Human Complex (5 sets) – Swings (10x) – Goblet + press (aka goblet thruster) (10x; -2x each set) – Racked reverse lunge (2x; +2x each set) MARY: …just enough time for modified static holds (OH/racked/suitcase; 10 sec. each element and then repeato other side) ANNOUNCEMENTS: – Brew ruck on 5/24 – see Slack for details – Memorial Day convergence on 5/26 at 0700 – see Slack for details – Blood drive on 6/20 – mark your calendars! – Prayers for our brothers who couldn’t join us today or who are recovering; we’ll look forward to seeing you all when you’re ready and able – So Brian Johnson (hat tip Wabbit) writes about carpe punctum (seize the moment). This is an extension of the seize the day phrase, but boils down to the idea that carpe isn’t translated well. It means more like to pluck not something to take hold of suddenly/forcibly. The subtle difference reinforces the idea that , “moment to moment we have the opportunity to close the gap between who we’re capable of being and who we’re actually being.” YHC looks forward to sweating alongside of you all to work on closing that gap rep by rep COT: YHC took out the Olympus crew. Have a blessed weekend and smile more.

Youth vs. Wisdom

Date: 2025-05-17 AO: davinci Q: Roulette PAX: kirby, Franky, C3P0, sabertooth, T-1000, Johnny 5, Paper Clip FNGs: None COUNT: 8 WARMUP: Mosey around the parking lot while we wait for the stragglers… SSH, IW, arm circles, 1 min plank THE THANG: YHC wanted to make it a fun day, full of wonder and excitement… once everyone was present and accounted for, the improvisation could begin… with a roster full of 2.0s, I knew I had to bring a little heat. So we setup 4 stations, everyone partnered up and we were off for 5 rounds of movements that would satisfy our spreadsheet desires, between each round we took a lap around the Best Buy Stations 20x merkins 25x kb swings (2x rounds) 25x big boys (3x rounds) 20x squats 20x flutters After all this we had about 20 minutes left so it was Ultimate frisbee time, we moseyed over to the Blakeney Park for a battle between youth and wisdom… I’d like to think wisdom had the advantage, but apparently wisdom cannot catch… but a grand time was had by all, most importantly no injuries!
MARY: we did a proper cooldown with stretching ANNOUNCEMENTS: Brewruck next Saturday see brewruck, be there COT: What a morning to be outside with the leaders of tomorrow and the hope that they bring

Over /under

Date: 2025-05-17 AO: the-rock Q: Cheese Curd PAX: Alf, Apex, Mr. Magoo, turkey_leg, O’Tannenbaum, Runstopper, Limey, Ban….something. Sorry FNGs: 1 Ban….something. Sorry COUNT: 9 WARMUP: Rurkey Leg and I prerun the route
For the rest of the group, details below
THE THANG: The plan was simple, run The Rock prerun route and mix in exercises.
The prerun was needed so I could find a few spots. One for a tripple nickle and a few other spots for steps ups and some railing, curb work, etc. really all time killers to ensure we ran the 5k.
Found everything so we headed out. Covered the 5k plus some with the triple nickel (burpees and mky humpers)
MARY: oh she is a busy girl, and we did it all day long
ANNOUNCEMENTS: memorial ruck, blood drive, and a few ultras
COT: thanks for the opportunity to lead even though no site Q’s were present. Was it the threat of rain or the running route. Either way light on the numbers, but heavy on the effort by all
The over/ under was the bet Alf was looking to place on the jeep that almost took me out. In all fairness, I didn’t discriminate and called the person an ASSHOLE for almost hitting me. SHE felt bad and apologized profusely, but damage was done and Alf wanted to see a beating. No fists were thrown…no rain was seen.
Prayers to Geraldo and his family for the passing of his aunt.

Wetting the Toad Sprocket

Date: 2025-05-16 AO: joust Q: Hops PAX: hoover, Header, puddin_pop, ChickenWing, Orange Whip FNGs: None COUNT: 6 WARMUP: Sort of, the whole workout was kind of a warmup THE THANG: 1.65 miles according to Hoover’s scientific measurement MARY: She was there, and made her presence known ANNOUNCEMENTS: Orange Whip is a wannabe scientist, except when it comes to Covid and Michele Obama COT: Yes, of course.
YHC was war daddy for the first time in 13+ years. Not a great feeling, buy yet thankful to be sitting up, taking nourishment, etc. Quick points: OW shit himself, stealing Puddin’s thunder Chicken Wing is falling apart or has hypochondria something fierce. Deborah Winger was not in Stripes. Sean Young was…she used to be attractive…don’t Google her Header was blushing for much of the workout, but that’s the very reason he keeps coming back Hoover didn’t fit into the tiny Stonehenge burpee circle, and Header didn’t want to as he hates perspiration…and urinating in his pants. OW, even as today’s war baby, often pees with his pants up. Don’t ask.
Proverbs 17:17. Look it up. It’s good wisdom for all of us.

4×4’n on the track!

Date: 2025-05-16 AO: mountain-goat Q: fleetwood PAX: slim_fast, retread, wildturkey, Insomniac, lois, sledge, Pele FNGs: None COUNT: 8 WARMUP: out n back on Strawberry followed by dynamic exercise on SCMS track. THE THANG: 4×4 track intervals. 4min 3k pace with a 3min 10k pace recovery times 4. Finishing out time with 4 100meter strides.. Was a hot one and fun was had by all. Great effort on everyone! MARY: na ANNOUNCEMENTS: BrewRuck next weekend and Inferno 12hr COT: Q

Conspiracy of One

Date: 2025-05-16 AO: ufo-ultimatefriz Q: MARTA PAX: Crawdad, Paris, David Baker, Spyglass, Yeti, Shank, Broken Arrow, smokey, MARTA, Situation, sweeney_todd, Victoria, Pink eye, biden, Toad, Wario, peaches, crumpets FNGs: None COUNT: 18 MUMBLECHATTER: A conspiracy is a foot. Somehow Yeti, Shank, and sweeney_todd made the same team for another week in a row. This is about as probable as the Mavs winning the NBA lottery (1.2%). The conspiracy grew as the commish was sorely absent to set things straight or at least defend the leagues integrity. Yhc was afraid Victoria might sit this one out of principle or protest. It was further bolstered that were no Ps and Ds. Broken Arrow discovered an errant disc butied in the trunk of his trusty minivan and we argued for 10 minutes on who would go skins. The lack of beer guts on yellow further demoralized Pink before the game started.
It was a struggle for Pink early but we stayed in the match. Defensive mismatches were everywhere and nothing came easy for them. Modesty was at least returned to the game once Spyglass sauntered in with the pinnes.. and unfortunately joined the stacked team. No one on Pink were willing to fly with David Baker s constant energy and unwillingness to stop running. Despite Yeti unscrupulous calls (re: honor code) Pink persisted and the only hope Pink had was that yellow made unforced turnovers. A few deep throws to @crumpets and Paris weren’t enough.. Pink was soon down four.
It was agreed that a mid-game trade would occur @sweeny_todd for @peaches. A glimmer of hope.. finally Pink had a handler, defender, athlete, and coach – all in one to provide sorely needed leadership. The match swung heavily in pinks favor.. morale was high and pinks turnovers were low. @Toad scored several times and it seemed like barber resented being traded to a losing team. Yellow also learned that one does not simply throw anywhere near barber, when he is on a mssion. Pink clawed it’s way back to a 1 pt lead. Ultimate point followed where Pink marched it up field for the W.
Announcements: A drone can deliver you food.
CoT: Smokey takes us out -Pray for Fly with mes friend losing husband -Upcoming transition to England for Crumpets -Upcoming child births
Pink: 13 Crumpets Marta Paris Vicky Wario Barber (1/2) Toad Biden Crawdad
Yellow:12 Yeti Peaches (1/2) Spyglass Shank Pink eye Fly with me Smokey Broken Arrow The Situation

Monthly Archive May 2025