May 2025 – Page 7 – F3 South Charlotte

Backblast! Royale with Cheese

Date: 2025-05-16 AO: scars Q: F3 Elsa PAX: kirby, Roulette FNGs: None COUNT: 3 WARMUP: Pregamed with sandbag squats and no that’s not a euphemism THE THANG: Standard Bowl route with caveats for 1)Amp gearing up for a big concert and 2)Wegmans construction blocking off Elsa’s favorite trail aka “the back 9”. Did some extra loops to ensure we hit our 5k while debating the finer points of the metric system (ie, Elsa forgot what a 5k is..but I still know what they call a Big Mac in France!)
Vague Pulp Fiction references aside, solid performance from the Pax today despite route changes and shoe rocks. Scouted some new routes for next week including some bigger rocks perfectly sized for ruck sacs.
MARY: Just extra loops to hit our 5k. ANNOUNCEMENTS: Spreadsheets or something. Beer Ruck coming up! COT: Pray for those who are on the job hunt. Pray for our leaders and pray for the strength to build the leader in each of us.

To the villages we go

Date: 2025-05-15 AO: the-devils-turn Q: flipper PAX: frasier, Astro (Kyle Kirchhoff), bunker, Polly, flipper, hairball, retread FNGs: None COUNT: 7 WARMUP: Polly and Hairball pre-ran THE THANG: we started at 0515 and Polly & Hairball caught us in motion COT: Astro took us out

Tour de Matthews

Date: 2025-05-15 AO: sparta Q: Full House PAX: ductwork, Full House FNGs: None COUNT: 2 WARMUP: Slow Mosey to the Fire Dept, Sharon Towers and multiple running stretches
THE THANG: A true town tour – the new running path and the spotty sidewalk on Fullwood, the 55+ retirement community loop, the Covenant Day athletic fields, a visit to Renfrow’s Farms, Precision Plumbing, Jet’s Pizza and back to launch.
5-ish miles with great 2ndF banter, varying speeds, and some dips, incline merkins and more stretches mixed in
MARY: LBCs, Derkins, Dips, Slow Mosey to the end of the lot and back
ANNOUNCEMENTS: Unknown, YHC had to bolt
COT: with Peak51

Jungle Java Boyz

Date: 2025-05-15 AO: the-phoenix Q: wildturkey , Franky PAX: midriff, kirby, Roulette FNGs: None COUNT: 5 Without a spoken word, the five understood. This wasn’t just about coffee; it was about maintaining the delicate balance of their household, about preserving the harmony of their friend. This was an adventure.
Their journey began on the quiet suburban streets and through the tropical forests of South Charlotte.
F3 Be prepared Expect adventure Be flexible Put family first A fit husband is a better husband A good attitude goes a long way Look out for the six (and cars)
100 flutters 100 squats 1 min plank 5k

If you don’t like it – do it more

Date: 2025-05-14 AO: meathead Q: Uncle Leo PAX: flipper, Unplugged, Emoji, high_tide, Toto FNGs: None COUNT: 6 WARMUP: Some of the usual SSH, swings, IW, cleans, ST and high pulls.
Then onto some unweighted prying squats exploring the range of motion in our hips and back. Flipper didn’t like this.
THE THANG: AMQRAP 1 with doubles 15 min of 5 cleans 5 presses 5 squats 5 merkins or bellkins
Air walk to the curb and back. It was slightly uphill on the way out.
AMQRAP 2 with doubles. 15 min of 5 swings 5 deadlifts 5 renegade rows or rows
Some prone shoulder mobility the YHC explained poorly
MARY: nope ANNOUNCEMENTS: BrewRuck Saturday before Memorial Day
Convergence on Memorial Day at 7 at Calvary – bells and boot camp
COT: High Tide took us out with prayers for family transitions and to celebrate clean bills of health.
1 more week of The Grind…

Ruck Load WOD

Date: 2025-05-14 AO: sacs Q: Cheese Curd PAX: wildturkey FNGs: None COUNT: 2 WARMUP: 10 good morning, 10 squats, 10 ruck push ups, to shoulder to shoulder
Walk 100 meter and repeat
THE THANG: 10 shoulder to ground per side 15 Squats 10 presses Walk 100 with ruck and sandbag Ruck step ups 20 total 8 sandbag cleans Walk 100 with ruck and sand bag to start Repeated 4-5 times
Heavy ruck (sandbag and ruck) 400
3 rounds of 20 Russian twists, 20 bb sit ups and 30 second planks
Done
MARY: yes, lots of BB sit-ups to break up the rounds and more at the end
ANNOUNCEMENTS: kid rock race, Memorial Day ruck, give blood
COT: YHC took us out. We discussed that it is getting hot in the morning, dodgy was muggy too. Welcome summer

Crushing MYAM points

Date: 2025-05-14 AO: the-maul Q: Roulette PAX: patent_pending, kirby, taggart, Franky, midriff, teddyf3, super trooper FNGs: None COUNT: 8 WARMUP: Mosey to the HT parking lot, SSH, Hillbilly, 1 min Plank (5pts.) THE THANG: Try to keep up with the Q as we mosey 2.34 miles and pick-up some points along the way… 5 Rounds 20 Merkins (5pts.) 20 Squats (5pts.) 20 Big boys(5pts.) 20 Flutters (5pts.) MARY: We had some time to kill so more points 50 Derkins (5pts.), through in some Diamond Derkins to make it easier Cooldown: Arm circles, neck rotation, hula hoops, hamstring and calf stretches ANNOUNCEMENTS: Brew Ruck memorial day weekend, check out the rucking channel to sign-up COT: We give thanks for the opportunity to be the best version of ourselves and to live our purpose, to be present for our loved ones and to help those we can as we navigate our day.

Anvil on a Wednesday

Date: 2025-05-14 AO: anvil Q: Mr. Magoo PAX: puddin_pop, Point Break, lorax, Erin Brokavich, Pilgrim FNGs: None COUNT: 6 WARMUP: Side straddle hops, Imperial Walkers, Low slow Squats, Mountain Climbers, and Peter Parker’s. THE THANG: Started with rock work, three sets of curls, presses, and triceps followed by a loop run. Then off to the north parking lot for three sets of three stop loops starting with merkins, then LBCs, and then squats, starting and finishing each set with burpees. Next stop hot box for three sets of step ups, dips, and inclines with runs to the light post in between. Last stop at the cricket rock pile for some scull crushers, presses, and sit ups. Finished at start with one burpee. MARY: Someday I may learn what this section is. Yes, we did some LBCs. Heard about Lorax’s golf trip to Bandon Dunes and changing a flat tire. Puddin Pop did every single exercise too. ANNOUNCEMENTS: Memorial Day convergence of Basecamp and Swole at Calvary, 7am start. COT:

Going Green

Date: 2025-05-14 AO: wamrap Q: O’Tannenbaum PAX: double_e, Christmas, Orange Whip, poptart, Horsehead, Alf, @ledbetter @dunder from Boston FNGs: None COUNT: 8 WARMUP: no THE THANG: The GREEN MONSTER #nosecurity Lap 1: merkins; Lap 2: Turkish get ups; Lap 3: Jump Squats 5-10-15-20 reps at each corner with increasing burpees at each half. Repeat and keep adding burpees MARY: nah ANNOUNCEMENTS: no COT: @dunder visiting from Boston said he came last year

Rain on, rain off

Date: 2025-05-12 AO: swole Q: flipper PAX: wildturkey, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 4 As YHC pulled up to the hotbox, two PAX were actively unloading their cars in the absence of rain. Having checked the forecast, I was pretty sure that wouldn’t last. The three of us were lamenting that my promise of Ickey friendly music hadn’t succeeded in an actual ickey_shuffle appearance when a red jeep pulled into the lot at 5:29. We started warmup at 05:31 and thoroughly enjoyed the first day of the penultimate week of “the grind.” The tunes were epic, the rain ebbed and flowed, and we all got stronger while staying dry from rain while producing an epic sweat.
WARMUP: SSH, Swings, LSS, IW, ST, Prying Squats… the usual THE THANG: 2 15 minute AMQRAPS which involved a mixture of pressing, squaring, rowing, thrusting and merkins, I won’t bore you with the details. Some static holds for good measure MARY: no time for her, second set ended at 0615 on the nose ANNOUNCEMENTS: brew ruck, blood drive, yadda yadda yadda COT: YHC took us out

Monthly Archive May 2025