June 2025 – Page 9 – F3 South Charlotte

Perfect for Motorboating

Date: 2025-06-10 AO: falcon-crest Q: poptart PAX: puddin_pop, spackles, Snuka, marge, jet_fuel, deep_dish, Huddle House, Bootlegger, Tuna, Melons FNGs: 1 Melons COUNT: 11 I pulled in with no time to spare and we took off before I realized we had an FNG. An old high school friend of mine and client of Bananas showed up, Ryan Judson. We bounced around with names from Juggs, Big Ens, Sporto, and the post workout committee met and settled on Melons. Oh, and we warmed up, 11s on a hill that 41% of the Pax did, some rock work, and finished with Mary. Thanks for takeout Sparkler.

no mile grind

Date: 2025-06-10 AO: bagpipe Q: kirby , strange_brew PAX: Mai Tai, Pilgrim, madison, Hawkeye, Blue Tent, strange_brew, Roulette FNGs: None COUNT: 8 WARMUP: yep we did that. In a COP we did lunges Merkins windmills and Phelps. You did 40 push-ups (Merkins) that is your minimum. See Harvard study on push ups Google it. THE THANG: strange_brew asked if ge could bring toys. It turns out they were adult toys. Not the kind Roulette has but close. Squat toss station pirate pulls band pulls over neck curls for the girls and the always fun ab wheel (Of death). Mai Tai posting up down range from Philadelphia probably thought we were crazy but ground out the workout with ease. Pilgrim and Hawkeye had to get there miles in and were over achievers. Blue Tent will be paying for my old man radio because he felt bad about me having to listen to ads on the free version. madison just getting off of IR put in the work. MARY: yes she showed up. ANNOUNCEMENTS: blood drive and go run for 4 or 8 hours at the inferno race. COT:

The hills are calling

Date: 2025-06-10 AO: swift Q: frasier PAX: Brisket, fire_hazard, fleetwood, flipper, Franky, Gold Digger, Gump, Hippie, midriff, tagalong, teddyf3, wildturkey, Wolverine Citgo Mistake FNGs: None COUNT: 16 WARMUP: Typical elite athlete warmup THE THANG: Pretty simple., Five minutes up four minutes down rest for 2 1/2 minutes. We did this four times. MARY: ANNOUNCEMENTS: great job on everyone that came out for a week two for two consecutive weeks. Happy to see Hippie, fire, hazard, Teddy and wolverine as well as mistake make it out. It was a warm sweaty day. It’s supposed to be hard, but everyone was up to the challenge. COT: next week more of the same, but just longer intervals. What do seven minutes up six minutes down with 3 1/2 minute rest. We’ll get three of those reps in. Remember to bring some water and a fan.

Raintree Romp

Date: 2025-06-10 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Benny, Astro (Kyle Kirchhoff), Alf, Joker, retread, ductwork FNGs: None COUNT: 6 WARMUP: Quick disclaimer with most of the pax being surprised that Astro was now leading today that we’d be romping it down to Raintree. Typical Astro warmup all the way down to the intersection of four mile creek and Whitethorn. THE THANG: Whitethorn repeats till time was called to head back to launch. MARY: None ANNOUNCEMENTS: Alf and McGee are leading a 90 minute workout at Wamrap tomorrow in honor of there 50th and 40th birthdays coming up this week. Launch point is at viva chicken in Waverly at 5:30 am COT: Astro with the strong takeout

Tom Short Loop

Date: 2025-06-09 AO: blakovery Q: frasier PAX: wingman, Hippie, bunker, gumbo, Polly FNGs: None COUNT: 6 THE THANG: Frasier lead the group up to Tom Short where we crossed the boarder into Union County and returned on Rea back into Mecklenburg. PAX stuck together for the majority of the run and now circling back for the 6 required today. It was moist but a nice change of route. ANNOUNCEMENTS: None COT: Frasier took us out

The Technology did its job….

Date: 2025-06-09 AO: _sob Q: Point Break PAX: wildturkey, madison, SweetWater, kirby, Franky FNGs: None COUNT: 6 We live in an era of unparalleled access to information and technology. Many men, including some of our own SCLT PAX have spent countless hours making the technology smarter to make our lives easier. There’s only one thing they can’t reprogram, human error. If you don’t check the tech, it doesn’t matter how smart it is. Which led to this morning’s Firestarter beatdown that begin with YHC looking from PAX to PAX at 5:32 wondering which of them was going to do his thing. The fact that they were all staring back at me should have been my clue. So…impromptu disclaimer and we were off.
The Thang
Slow mosey up to 131 Main for CoP.
· SSHs x 15 · Imperial Walkers x 15 · Mountain Climbers x 10 · Merkins x 10 · Shoulder Taps x 10 · Low-Slow Squats x 15 · Runner’s Stretching
Picked up Franky, who’s technology also couldn’t account for human error (he turned his alarm clock off), and moseyed through the moisture up to the top of the Blakeney Heath hill.
WAVE 1: Triple Nickel · Run down the hill to the entrance of Blakeney Heath, Burpees x 5 · Run back up the hill, Heels-to-Heaven x 5 · Repeat 5 times
Mosey up to the rock pile.
WAVE 2: Rock Work · Curls, Chest Press, Triceps, Bent-Over-Row, and Man-Maker Merkins x 10 · Curls, Chest Press, Triceps, Bent-Over-Row, and Man-Maker Merkins x 15
Mosey back to the back of the shopping center.
WAVE 3: Back Alley Circuit · Starting w/ LBC’s x5 at the first light and adding 5 at each light. Got up to 30. · Shifted to Squats x5 at each light and adding 5 more each time. Got to 30.
Mosey back to launch for quick flutters to finish it off.
Time.

Summer Fun has just begun

Date: 2025-06-09 AO: swole Q: high_tide PAX: flipper, taggart, Uncle Leo FNGs: None COUNT: 4 June 9th marked the beginning of summer for the Area 51 KB pax. The beginning of the summer workout spreadsheet, anyways. Four pax assembled for the first day of two weeks of introduction to the workouts – testing out the movements, reps, rest, variations. Some of it went as expected; some of it is tbd…
WARMUP: – Original Strength 6 point rocks (save that one for later) – SSH – IW – LSS – Prying squat – Merkins (for Flippers chesticles)
THE THANG: – Half-snatches – 8 sets of 5 (E2MOM) – Armor Building Complex (ABC) – 5 rounds (EMOM) – Double Presses – 4 sets of 2-3-5 – Set 1 – double press – Set 2 – alternating press – Set 3 – touchdown press (crowdpleaser) – Set 4 – seesaw press – Finisher – long suitcase carry down and back
MARY: Pfft (though my ab wheel was handy, just in case)
ANNOUNCEMENTS: Blood drive – Saturday??
COT: And we’re off – embarking on a hypertrophic and conditioning spreadsheet, swapping weight for reps. Today, lower reps – playing with the movement and testing out weights. Not too much with the volume of presses, maybe a touch more on the snatches? Learning to be had. Also, was the rest too much on the snatches? Seemed so at the beginning, though not so much by the end. Seeing that we’re building to 100, maybe about right? Again, we’ll see. Stick with it, gents! Aye.

Crossing the border

Date: 2025-06-09 AO: blakovery Q: frasier PAX: bunker, gumbo, Hippie, Polly, wingman FNGs: None COUNT: 6 WARMUP: THE THANG: had a great group out there this morning for some muggy conditions. Fun was had by all, and no one got left as promised. MARY: ANNOUNCEMENTS: COT:

Monday, Monday

Date: 2025-06-09 AO: base-camp Q: Mr. Magoo PAX: thunder_road, O’Tannenbaum, Limey FNGs: None COUNT: 4 WARMUP: On the track THE THANG: Around the track 4 corners of merkins, then Mary’s, then squats/legs, then repeated. Three sets of rocks with a short run after each. Some wall sitting with arm raises MARY: In the Thang and finished with a round at the end. ANNOUNCEMENTS: COT: thunder_road closed us out with a prayer and a special mention of my Mother. Thanks!

3 for Phe

Date: 2025-06-08 AO: the-phoenix Q: SweetWater PAX: wildturkey, kirby FNGs: None COUNT: 3 I’m doing this for Sweetwater to get my paxstats.

Monthly Archive June 2025