May 2025 – Page 9 – F3 South Charlotte

Funish

Date: 2025-05-10 AO: stonehenge Q: fire_hazard PAX: wildturkey, Cheese Curd, Moth, shrinkwrap, ToeJam, tagalong, teddyf3 FNGs: None COUNT: 8 WARMUP: The pax read me like a book, or better yet, a playboy from the 80’s, with Susan Summers rocking the spread.
We warmed up in the same parking lot that we do every Sat. Somewhat predictable, but so were the warmup exercises.
IW, SSH, this and that
THE THANG: run to the fitness trailer for a partner, tripple dime of sorts.
Dips on one end, pull up on the other 5 rounds, but 10 exercises: dips and pull ups, meet in the middle and partner hand-slap merkins. I was dogging this. Toe jam and Curd crushed… wow!
Ok, this is where I lazy and really unoriginal. Real time killer of sorts… 5 islands- 1,2,3,4,5 of various exercises. Squats, jump squats, lunges, backwards lunges and probably something else… again, time filler and everyone knew it. Really good second F and where we lost Tag Along, to some possible Dukie in his drawers
However, BS here, 7’s on the street up to the bridge. Burpees + Big Boy sit ups. Crushing the pax and Moth on my heals
Mossy to the bridge and cheer on an unexpectimg runner, who seemed appriciate of our squat presses. Broken up by 50 each time, we did 200 including another spot. This is when Susan Summer and her 80’s bush was discussed!
Mosey back home for some more BS to finish out the day
MARY: yeah, she burns deep
ANNOUNCEMENTS: trail race, memorial ruck
COT: Thank you Cheese Curd and Toe Jam for allowing me to lead. I know you expect more and I will try harder.
Teddy was really quiet today. Cheese Curd Tried to rattle him, but he wouldn’t take the bait.
Everyone pushed hard!
This BB may have been written by someone else…

The Rock 5/10

Date: 2025-05-10 AO: the-rock Q: marge PAX: O’Tannenbaum, Mr. Magoo, Alf, Homer, Circuit City, Tuna, ductwork, marge, madison, geraldo, Limey FNGs: None COUNT: 11 4.3 miles, suicides, rock work, Mary for the abs
MARY: Abs on fire ANNOUNCEMENTS: 6/20 blood drive in Candlewyck – BYOB

Living Vicariously through the Bands of Our Youth

Date: 2025-05-10 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, The Worm, Wabbit, ickey_shuffle FNGs: None COUNT: 6 Half dozen pax showed up and put in work this morning. T-claps to Flipper for guessing the dumb musical theme this week…black & blue songs guided us through the torrent of gains from the AMRAP. Awesome, as always, to see The Worm back in action and great seeing the mugs of the rest of the pax. Great mumblechatter. Streamlined write-up as mother-in-law Mother’s Day fun and games are creeping into Saturday. Everyone call your moms tomorrow! Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) AMQRAP #1 – Single Bell (15 min.) – Cleans (4x) – Presses (4x) – Squats (4x) – Switch hands and repeato 2) Pelosi Ladder 3) AMQRAP #2 – Single Bell (15 min.) – Swings (5x) – Thrusters (4x) – Rows (4x) – Switch hands and repeato – Merkins (5x) 4) Pelosi Pyramid 5) Carries! Carries! Carries! – Single bell w/ racks, waiters, and suitcases 6) Kinda Random EMOM – A: SLDL (5x e/s) – B: Snatches (5x e/s) – C: Goblets (10x; again horrible idea at the end here) – D: Heavy swings (10x) MARY: Glutebridge (30 sec.) ANNOUNCEMENTS: – Brew ruck on 5/24 – see the Slack channel for details – Blood drive on 6/20 – mark your calendars! – Prayers of gratitude for our mothers, but recognize many may have complicated relationships with their mothers; additional prayers of gratitude for those women in our lives who’ve demonstrated that type of motherly love and kindness COT: Joined the pax of The Rock for COT

Move your ass on the fives …..

Date: 2025-05-10 AO: davinci Q: Franky PAX: Hawkeye, kirby, Roulette, soft_pretzel, das_boot, Pepsi FNGs: None COUNT: 7 WARMUP: short run with 10 SSH, Imperial walkers, windmills. THE THANG: running the trail behind Best Buy and stopping every 5 minutes (10 stops total) for 10 merkins, 10 flutters, and 10 squats. Total 4.1 miles and 100 merkins, 100 flutters, and 100 squats. MARY: 7 minutes left for Mary and several crowd favorites. ANNOUNCEMENTS: Beer / brewery ruck happening on the weeks of 30th. COT:

Penniless and Poor

Date: 2025-05-09 AO: ufo-ultimatefriz Q: MARTA PAX: Spyglass, Shank, Yeti, Situation, Paris, Crawdad, Steve Hall, Broken Arrow, smokey, Fruity Pebbles, David Baker, Victoria, Zipper, MARTA, biden, Toad, pinkeye, peaches FNGs: None COUNT: 18 The match started out bleak. Another week with both @Shank and @Yeti mysteriously winding up on the same team yet again. It’s amazing often that’s happened the last month once yeti realized that the official win-loss record is being recorded. In addition, the pinnies were late again.. I hope the text chain lays down the lated to tardiness on Fridays.
We started nonetheless after someone imposed that you should be able to memorize your team by now. We are all friends right? To neutralize the yeti-shank combo, @freshmeat proposed to employ a zone despite no one on the field knowing anything about a zone. Straight out of the Pro leagues’ playbook which can be found at your local library with his other musings about disc manufacture, Pink employed the zone and immediately forced an easy turnover. In prime field position, YHC threw a dime of a hammer to a wide open fly with me in the endzone who was not wearing a yellow jersey or on my team. Indeed someone should memorize his team.
The match was a constant back and forth until the end with each team trading points. Paris arrived late after a late night, but it did not show in his play. Yellow maintained a fast paced offense while Pink focuses on a methodical time wasting strategy to score. Victoria pulled his inner Gronk and dominated the endzone for which Yellow had little answer. Welcome back Zipper who had been MiA for a few weeks and congrats on his 1st.
Toward the end of the match, terrible avoidable blunders were had by Pink which allowed yellow to take a commanding 2 pt lead. Pink fought back to force ultimate point and ultimately were vanquished.

Pink 12: Marta Spyglass Pink eye Vicky Biden Fresh meat Broken Arrow Fruity Pebbles Zipper
Yellow: 13 Sitch Toad Fly with me Peaches Crawdad Yeti Smokey Shank Paris
Announcements Blood drive on June 20th Brew ruck

Rock Pile Shimmy

Date: 2025-05-09 AO: the-brave Q: Hippie PAX: midriff, frasier, Eleanor, fire_hazard, soft_pretzel, teddyf3 FNGs: None COUNT: 7 WARMUP: Mtn Climbers and 2 sets of Potato pickers; wingman you would have loved the warm up, we missed you today.
THE THANG: to the murderhorn for the rock pile. 3 set of 10 for three exercises: goblet squat, overhead press; weighted flutters
Then to St Matthews for triple nickel on the Drag Strip part of the parking lot. Carolina Dry Docks and Sister Mary Catherine on the ends
Needed to skip over St Matthews rock pile to get back in time so we returned to Murder Horn rock pile for the same exercises
Added more flutters than planned to make sure we could hit multiple kirby spreadsheet items.
Shout outs: teddyf3 for finishing the run strong. Eleanor for 2 weeks in a row; glad you’re back. midriff brought the energy as always and no matter what. frasier who never leaves a man behind. fire_hazard for the kind reminder that “in cadence” does not equal “on my down”. And soft_pretzel for best performance up the Murder Horn.
MARY: plank, flutters ANNOUNCEMENTS: COT: midriff thankful for the PAX. Pepsi showed up late but we were grateful for his appearance.

Surprise we’re running hills!

Date: 2025-05-09 AO: mountain-goat Q: fleetwood PAX: retread, Spammer, gullah, wildturkey, Benny, kilowatt, sledge, Pele FNGs: None COUNT: 9 WARMUP: 1.5mi out on Rea THE THANG: Out n’ back was promised and delivered w/no rain in sight! The only twist was Five Knoll hill repeats included. Heading out (with a few groans heard) we completed the long warm up. Dynamic exercises at base of Five Knolls Dr hill. Plan was easy… Charge up the hill 4 to5 times as fast as possible and recover back down. Exit neighborhood @5:55. All survived and made it back on time, a few adjusted length as needed. All walkers made COT on time. MARY: n/a ANNOUNCEMENTS: Memorial day weekend Brew Ruck COT: Q

is it a tree or a rock

Date: 2025-05-09 AO: scars Q: kirby PAX: Roulette, Starch, Franky, F3 Elsa, Walkman FNGs: 1 Walkman COUNT: 5 WARMUP: Kinda THE THANG: Rolled to second entrance of Kensington hit 2 hills and did one in reverse. Quads wobbly we left and went to the base of the murder horn. Came back up and Elsa shuffled the hill. Great to see the progress. Brought my Brother in law out and he enjoyed it. Starch did his typical aggressive weight in the pack. Franky had coffee but didn’t share. Roulette had a near mental break as he tried to figure out Elmstone. Is it a tree or a rock. Great job men! MARY: nope ANNOUNCEMENTS: Brewruck COT: Hippie

Hill repeats

Date: 2025-05-08 AO: sparta Q: lex_luthor PAX: marge, Mint chip, geraldo, jet_fuel, Keystone, lex_luthor FNGs: None COUNT: 6 Lot’s of hills this AM We worked in 5 rounds on the corner of Fullwood with some chest, ab and leg work sprinkled in Had a little time remaining and we ran down Fullwood and turned around half way due to time contraints. We got in a full 5.0 miles today. Great work boys.

New route through familiar territory

Date: 2025-05-08 AO: the-devils-turn Q: fletch PAX: Astro (Kyle Kirchhoff), bunker, fletch, frasier, Gold Digger, hairball FNGs: None COUNT: 6 WARMUP: THE THANG: our trusty site Q flipper delivered a route and thankfully bunker had it loaded to guide the way. Wasn’t particularly warm, but it was quite damp by the midpoint. 2 opted for 400’s at the track and one bounded off into the darkness while the remaining three enjoyed the scenic route back to base. Tales of upcoming summer adventures were shared and all was well on today’s run. MARY: ANNOUNCEMENTS: COT:

Monthly Archive May 2025