All You’ve Got…
Date: 2025-06-13 AO: the-devils-turn Q: flipper PAX: bunker, Polly, frasier, flipper, retread, Astro (Kyle Kirchhoff), Hippie, Orange Whip, gumbo FNGs: None COUNT: 9 9 PAX ran towards Providence for 30 minutes and then ran back. Frasier and Polly made it all the way, the rest enjoyed the attempt. By the way, Raintree is hilly… that is all
Burpees, Coyotes and Trails
Date: 2025-06-12 AO: the-phoenix Q: midriff PAX: Roulette, kirby, Hawkeye FNGs: None COUNT: 4 WARMUP: Nope THE THANG: Give the pax a map with instructions to conquer six different pain stations throughout YMCA trails/Ballantyne District Park in 45 minutes or less. Provide minimal direction and we are off. Roulette commandeered the map, with kirby opting for a counterclockwise route, with minimal analysis of my poorly assembled cartographic product. Hawkeye nearly broke his angle on three separate occasions. Roulette swallowed a spider and its web. kirby got lost on the way to station #3 and almost got devoured by wild coyotes. In the end we conquered the stations together for a total of 60 burpees, 120 squats and 180 plank jacks and about 3 miles traveled over the course of 50 minutes. MARY: Yes ANNOUNCEMENTS: Ultra 5k is back! Coming in early October COT: Thank you Lord for the gift of this day and that we never have to run this race alone.
Strawberry Moon
Date: 2025-06-12 AO: shield Q: Cooter2 PAX: tagalong, shrinkwrap, Snuka, Brisket, ToeJam, Benny, Moth, Bombay FNGs: None COUNT: 9 WARMUP: intersection at bottom of CW hill THE THANG: rock work at SMHS MARY: She did not make an appearance ANNOUNCEMENTS: SMHS is getting demolished tomorrow. Checkers are on a winning streak. Toejam has lived in 3 homes so far in CW. COT: prayers for Benny’s grandfather – cancer diagnosis – and Snuka’s mission trip.
Carrying Weight
Date: 2025-06-12 AO: peak-51 Q: Spammer PAX: slim_fast, Spammer, mallcop, sledge, kilowatt, Catfish, Fluffy FNGs: 1 Fluffy COUNT: 7 WARMUP: mosey to bottom end of parking lot for warmup 20x SSH, IW,good morning Nashville, squats THE THANG: circle up near top of parking lot for station work. 6 pain stations with a Pax at each. Timer carried a 30lb bell around the pax till they got back to their spot and then we rotated one spot. One pax called it a grown up version of duck duck goose. Did this 6 times total, changing exercises after each two rounds. MARY: Special welcome to sledge’s 2.0 Fluffy who made her 1st post today. ANNOUNCEMENTS: blood drive, half horsey COT: Spammer
June 12!
Date: 2025-06-12 AO: hydra Q: Tuna PAX: marge, Huddle House, Slingshot, puddin_pop, jet_fuel, Queen, Tuna, deep_dish, Brandi FNGs: None COUNT: 9 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Run to baseball field – Four corners once -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges
Run to bus lot Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to playground: partner up and complete 25 pull-ups and 100 Merkins as a team
Run to church: Group break into 2: 1 group run 2 group exercise = 4 rounds
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Finish with Mary
ANNOUNCEMENTS: blood drive in Candlewyck 6/20 & Dad camp on August 15-17 COT: F3 men heading to Guatemala
Run to baseball field – Four corners once -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges
Run to bus lot Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to playground: partner up and complete 25 pull-ups and 100 Merkins as a team
Run to church: Group break into 2: 1 group run 2 group exercise = 4 rounds
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Finish with Mary
ANNOUNCEMENTS: blood drive in Candlewyck 6/20 & Dad camp on August 15-17 COT: F3 men heading to Guatemala
Rocks and Speed Bumps only make you stronger
Date: 2025-06-11 AO: the-maul Q: SweetWater PAX: Odd Job, super trooper, midriff, patent_pending, 0 FNGs: 1 0 COUNT: 5 WARMUP: Leave the cocktail bar and run to Target. 3-4 minutes of stretching THE THANG: run to St. Matt’s and grab a lifting rock. Warm up with 10 curls, press, tri OYO Move to Speed Bumps start at 2 reps Merkin then Reverse Lunge. Rotate exercise at each speed bump and add 2 reps. Full lap ended with 10 Merkins and then 10 lunges. Back to rocks. We would do 1 exercise to each parking line/median 1. Bear Crawl push rock forward 2. Fireman’s carry 3. Curls 4. Press 5-8 was some variation of first 4 we did Return rocks and head towards back of target/teeter speed bumps Wall sit 45 ish seconds 6 speed bumps. We each called 2 exercises and did 5 reps. Finish with lap around movie theatre. MARY: some ANNOUNCEMENTS: COT: good luck to Palmolive on his interview.
90 Minutes
Date: 2025-06-11 AO: wamrap Q: Alf , mcgee PAX: Alf, mcgee, double_e, Horsehead, ductwork, Ledbetter, poptart, O’Tannenbaum, turkey_leg FNGs: None COUNT: 9 There has been some chatter for some time about attempting an Extra Long WAMRAP. Then about 6 months ago we hatched this idea of a milestone birthday celebration with a 90 minute WAMRAP. At the time it seemed like a great idea. Last night I was second guessing this.
Many of the WAMRAP regulars were reluctantly in attendance as they did not want to face the ridicule of missing it at future workouts. turkey_leg made a return and ductwork was a strong site FNG. Although likely not to come back after this one.
The only way to truly celebrate WAMRAP was in the parking deck. I hit the ramps for the first 50 minutes and McGee tackled the stairs for the final 40 minutes. Lots of miserable exercises in the middle.
McGee did ask me to run through the far stairwell to confirm it was not too disgusting to run. By WAMRAP stairwell standards, it was sparkling. We’ve seen and smelled it all in those stairwells and today’s bottle of piss, a spot of barf, and some squished Chipotle was not enough to keep us away.
It was a bummer that Orangewhip and Rachel chose Anniversary and family trips over the WAMRAP CSAUP but their lose.
I appreciate the PAX for coming out this morning to celebrate in an purely F3 fashion.
Thanks to Ductwork for the takeout and prayers on a safe and successful trip to Guatemala.
Many of the WAMRAP regulars were reluctantly in attendance as they did not want to face the ridicule of missing it at future workouts. turkey_leg made a return and ductwork was a strong site FNG. Although likely not to come back after this one.
The only way to truly celebrate WAMRAP was in the parking deck. I hit the ramps for the first 50 minutes and McGee tackled the stairs for the final 40 minutes. Lots of miserable exercises in the middle.
McGee did ask me to run through the far stairwell to confirm it was not too disgusting to run. By WAMRAP stairwell standards, it was sparkling. We’ve seen and smelled it all in those stairwells and today’s bottle of piss, a spot of barf, and some squished Chipotle was not enough to keep us away.
It was a bummer that Orangewhip and Rachel chose Anniversary and family trips over the WAMRAP CSAUP but their lose.
I appreciate the PAX for coming out this morning to celebrate in an purely F3 fashion.
Thanks to Ductwork for the takeout and prayers on a safe and successful trip to Guatemala.
I was bullied so now you are.
Date: 2025-06-11 AO: meathead Q: Unplugged PAX: high_tide, Uncle Leo, Toto, flipper, MARTA, Mai Tai FNGs: None COUNT: 7 A great morning to practice some kettlebelling. YHC arrived at 0508 sharp and to my surprise who was already at the sea of parking that is Calvary? high_tide. Normally he arrives riding in on two wheels hot; today he showed up early to pre-TGU. Apparently that is a thing….his thing. Uncle Leo arrived after wondering why HT was in his spot. Mai Tai arrived shortly after…..visiting CLT from PA. Great to have some DR pax out! The remaining meatheads of Toto, flipper, the :coffee: engineer himself MARTA arrived and the circle-like shape was complete.
Playlist brought to you by my brother in law who bullied me into attending a Barenaked Ladies show this past weekend whilst I was in Baltimore. He bought me some steamed crabs as a thanks. So I bullied the pax into a BNL, Guster, and Hooba Stank playlist. I knew 3 of the 10 songs. Guster was a pleasant surprise for some pax….that have memories of college days.
WARMUP: ATW SSH Swings LSS Prying Variations
THE THANG: ABC EMOM 5 min – Double KBs 2-1-3: 2 cleans, 1 press, 3 front squats
12 X 5 snatchs every 90sec
8 Min of Hell 1H (l/r) 30/30 each side AKA Hateful 8
Playlist changed to Metallica – Master of Puppets… -Swing -C&P -Snatch The benevolent Q nixed since we did snatches already -Push Press -Reverse lunge (racked or by side) -Single leg deadlift -Swing burpee (1:00) -Plank (1:00) -Thruster
Here is where I got this complex: https://youtu.be/6nAuXesf8JU?feature=shared&t=67
MARY: Carries to keep the core spicey.
ANNOUNCEMENTS: Blood Drive Running on the hottest day of the year. Buy the shirt and stay home was the consensus.
COT: With the outstanding PAX of Anvil
Thanks for the coffee MARTA
Playlist brought to you by my brother in law who bullied me into attending a Barenaked Ladies show this past weekend whilst I was in Baltimore. He bought me some steamed crabs as a thanks. So I bullied the pax into a BNL, Guster, and Hooba Stank playlist. I knew 3 of the 10 songs. Guster was a pleasant surprise for some pax….that have memories of college days.
WARMUP: ATW SSH Swings LSS Prying Variations
THE THANG: ABC EMOM 5 min – Double KBs 2-1-3: 2 cleans, 1 press, 3 front squats
12 X 5 snatchs every 90sec
8 Min of Hell 1H (l/r) 30/30 each side AKA Hateful 8
Playlist changed to Metallica – Master of Puppets… -Swing -C&P -Snatch The benevolent Q nixed since we did snatches already -Push Press -Reverse lunge (racked or by side) -Single leg deadlift -Swing burpee (1:00) -Plank (1:00) -Thruster
Here is where I got this complex: https://youtu.be/6nAuXesf8JU?feature=shared&t=67
MARY: Carries to keep the core spicey.
ANNOUNCEMENTS: Blood Drive Running on the hottest day of the year. Buy the shirt and stay home was the consensus.
COT: With the outstanding PAX of Anvil
Thanks for the coffee MARTA
Push Through
Date: 2025-06-11 AO: anvil Q: hopper PAX: Mr. Magoo, puddin_pop, taggart, Point Break, gummy, jet_fuel FNGs: None COUNT: 7 Things were done. We are better off for them.
Defrag your hard drive
Date: 2025-06-11 AO: sacs Q: Roulette PAX: Cheese Curd, wildturkey, Focker, Dora FNGs: None COUNT: 5 WARMUP: Heavy Ruck/Sandbag down to Davie park soccer field, threw in a little extra walk down the lane to get us over a mile. THE THANG: 4 Corners on the Soccer field 1st Corner 50x SB Floor Presses Rifle carry SB to next stop 2nd Corner 50x SB Big Boys Shoulder carry SB to next stop 3rd Corner SB Lunge walk back to mid-field then on the way back 5 steps/5 calf raises Rifle carry SB to next stop 4th Corner 50x SB Rows Shoulder carry SB to mid-field Grand Finale SB pull throughs back to the rucks Mount up and Heavy carry home MARY: Flutters, Glute bridges, some stretching ANNOUNCEMENTS: A51 Blood drive, Inferno Race, BRR fund raiser… sign-up do something… COT: Gratitude for the day and the fellowship, reminder to be present, prayers for good health for Starch and family