Big Tuna’s whiteboard
Date: 2025-07-07 AO: firestarter Q: f3bigtuna PAX: Odd Job, wildturkey, madison, Roulette, Franky, Melons FNGs: None COUNT: 7 Whiteboard
Negotiation Tactics
Date: 2025-07-07 AO: swole Q: high_tide PAX: flipper, Toto, Uncle Leo, Emoji, Fotomat FNGs: None COUNT: 6 Week 5 of “the spreadsheet” kicked off today. Half-snatches were on the menu, and they were fully savored.
WARMUP: – SSH – IW – Merkin – Prying squat
THE THANG: – 12 rounds E2MOM (every 2 minutes on the minute) of 5 half-snatches (snatch overhead, lower to the rack, drop to the bottom, repeato) – YHC injury-modification: 5 heavy one-hand swings + 5 explosive merkins
Every other EMOM: – Odd minutes: 5 goblet squats – Even minutes: 5 lawnmowers each side – Repeato 10 minutes
MARY: sure – Rack carry down and back – Ab wheel rollouts – Pullovers
ANNOUNCEMENTS: – Horsey McHorse Arse Half-Marathon on 8/2 – proceeds to benefit rebuilding a home for a single mother impacted by the hurricane – Shirt preorder is continuing thru 7/13. Get yours here: f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025
COT: Six pax this morning, each with all 10 fingers and toes following the July 4th holiday. #win Spreadsheet called for half-snatches, performed in an A+A (Alactic + Aerobic) cadence, which is a longer rest period than most of us are used to. This longer rest period avoids “the burn” that “feels like” a good workout. That’s glycolic. We’re avoiding that.
The EOMOM (every other minute on the minute) was slightly quicker and had a smidgen of burn.
Emoji was giving Flipper’s “gently used” bells a trial run this morning, as he needs heavier ones and Flipper needs shiny ones. Toto & YHC provided negotiation tactics to each to ensure each got the best deal. #welcome
Uncle Leo helped Toto with his left vs right, A vs B, first vs second, strong vs stronger, and other methods of understanding which side we/he was on. #mentoring
:muscle: Aye.
WARMUP: – SSH – IW – Merkin – Prying squat
THE THANG: – 12 rounds E2MOM (every 2 minutes on the minute) of 5 half-snatches (snatch overhead, lower to the rack, drop to the bottom, repeato) – YHC injury-modification: 5 heavy one-hand swings + 5 explosive merkins
Every other EMOM: – Odd minutes: 5 goblet squats – Even minutes: 5 lawnmowers each side – Repeato 10 minutes
MARY: sure – Rack carry down and back – Ab wheel rollouts – Pullovers
ANNOUNCEMENTS: – Horsey McHorse Arse Half-Marathon on 8/2 – proceeds to benefit rebuilding a home for a single mother impacted by the hurricane – Shirt preorder is continuing thru 7/13. Get yours here: f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025
COT: Six pax this morning, each with all 10 fingers and toes following the July 4th holiday. #win Spreadsheet called for half-snatches, performed in an A+A (Alactic + Aerobic) cadence, which is a longer rest period than most of us are used to. This longer rest period avoids “the burn” that “feels like” a good workout. That’s glycolic. We’re avoiding that.
The EOMOM (every other minute on the minute) was slightly quicker and had a smidgen of burn.
Emoji was giving Flipper’s “gently used” bells a trial run this morning, as he needs heavier ones and Flipper needs shiny ones. Toto & YHC provided negotiation tactics to each to ensure each got the best deal. #welcome
Uncle Leo helped Toto with his left vs right, A vs B, first vs second, strong vs stronger, and other methods of understanding which side we/he was on. #mentoring
:muscle: Aye.
Elon Park Loop
Date: 2025-07-07 AO: run Q: frasier PAX: bunker, gumbo, Polly FNGs: None COUNT: 4 WARMUP: 4 for the normal warm up THE THANG: We ran a little further than the promised five miles but I knew this group could handle it. MARY: ANNOUNCEMENTS: Wingman slept in. COT:
Elon Park Loop
Date: 2025-07-07 AO: run Q: frasier PAX: bunker, gumbo, Polly FNGs: None COUNT: 4 WARMUP: 4 for the normal warm up THE THANG: We ran a little further than the promised five miles but I knew this group could handle it. MARY: ANNOUNCEMENTS: Wingman slept in. COT:
Chubby Hills
Date: 2025-07-07 AO: chubby-hubby Q: Spammer PAX: Spammer, fleetwood, retread, turkey_leg, Mr Freeze FNGs: None COUNT: 5 WARMUP: not this week THE THANG: AMRAP Horsey laps including Wilby xtn. MARY: Pledge at the Flagpole 0610 COT: fleetwood
The Rock 7/5
Date: 2025-07-05 AO: the-rock Q: Tuna PAX: geraldo, ductwork, Alf, Mr. Magoo, Tuna FNGs: None COUNT: 5 3.2 miles ran
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Four corners: -2x Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2x Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Pavilion – Pick a bench 3x 20 Knee ups 20 dips Run to street and back
Rock work: 3x Curls Shoulder press Squat Run
Playground: 25 Pull ups 100 Merkins
End with Mary – Abs
ANNOUNCEMENTS: Dad camp August 15 COT: Tuna
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Four corners: -2x Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2x Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Pavilion – Pick a bench 3x 20 Knee ups 20 dips Run to street and back
Rock work: 3x Curls Shoulder press Squat Run
Playground: 25 Pull ups 100 Merkins
End with Mary – Abs
ANNOUNCEMENTS: Dad camp August 15 COT: Tuna
[mountain-running] South mtn clockwise
Date: 2025-07-04 AO: mountain-running Q: frasier PAX: bunker, bratwurst, Polly, Chatterbox FNGs: None COUNT: 5 WARMUP: THE THANG: we had a great day at a great state park. Anywhere from 12 to 16 miles or covered. Lots of elevation, great views and manageable temperature. MARY: ANNOUNCEMENTS: COT:
That’s not important right now
Date: 2025-07-05 AO: chicken-run Q: tuck PAX: midriff, Franky, gumbo, Green Label FNGs: None COUNT: 5 Was there a long and needlessly complicated PreBlast associated with this run? Yes. Yes there was. There’s no need to rehash that here. All you need to know is that we ran from one Chick-fil-A to another and then back again. Did I wake up 12 minutes before 6AM and arrive 5 minutes late? Uh-huh, but that’s irrelevant. Did the route contain a short diversion onto a trail for no good reason? Yes it did, but we don’t need to get into that. Did we run through both lanes of a Chick-fil-A drive-thru, slowing down actual paying customers and grossing out customers and staff alike with our sweaty middle-aged bodies? Well, sure, but that’s not important right now. Did I have a code brown with less than a half a mile to go? Inconsequential! But yes I did. Did this run increase the odds of us running to three Chick-fil-A’s in the near future? Well yeah, obviously, but we can discuss that later. All you need to know right now is we went for a run.
Redcoats Wouldn’t Stand a Chance…
Date: 2025-07-05 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, Emoji FNGs: None COUNT: 4 Despite having to knock loose a few cobwebs from 4th of July revelry, the pax embraced the cool-ish morning air to take on the latest installment of spreadsheet punishment. Verily, the presses were copious and the armor was built, but not without some solid mumblechatter. Wabbit threw down some hot takes on Mexican cuisine. Emoji helped us remember why house cleaning can be deceptively nefarious. MARTA helped point out why photographing restaurant staff is generally frowned upon. And YHC delighted in the rhythms of stuffing 160 presses (each one was a double!) into a somewhat cohesive weinke. Solid morning that also saw the introduction of backwards farmer’s carries (for our HEALTH!). 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) ABC EMOM (10 min.) – Double clean (2x) – Double front squat (3x) 2) Double Presses (4 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) – Double presses (10x) 3) Snatchy Pyramid Thing (5 sets) – Snatches 2x e/s (add 2x e/s each set until 6x e/s and then subtract 2x e/s until back to 2x e/s total) – Heavy swings (15x) – Lawnmowers (6x e/s) 4) Hinge Complex EMOM (3 min.) – Deadlift -> upright row (5x) – SLDL (6x e/s) – Reverse lunge (6x e/s) 5) Carries! – Mostly regular farmer’s, but threw a curveball once Wabbit spoke about the benefits of backwards walking – remember to get your 5 mins each day! MARY: Naw, fam – not today ANNOUNCEMENTS: – :drop_of_blood:Blood drive….in October? – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (Look for details on Slack) – :horse: Horsey half marathon and ruck is on 8/2 (see Slack for details) – :kettlebell:+ :shirt: Order your KB shirts by 7/13: f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025 COT: – Tuna took out the joint crews and this one was in the books!
Runners wear red
Date: 2025-07-04 AO: the-brave Q: midriff PAX: drive_by, Doublemint, tuck, Franky, teddyf3 FNGs: None COUNT: 6 Celebrate by running six miles on the McAlpine Creek Greenway. Each pax carried Old Glory for a mile. Doublemint taking us home during our final silent mile as we remembered the fallen, prayer for our leaders and cherished our freedom.
Kotters to drive_by for making his return to The Brave. Shoutout to teddyf3 for taking the red pill and joining his red-shirted brethen for a challenging run. Enjoyed having Franky join us after initially planning to go to South Mountain. And donning a pretty badass PBR shirt. tuck had a red shirt on that lasted a whole 10 minutes during the prerun before he ran shirtless the rest of the way. YHC was criticized for wearing an off-red shirt. Coral counts, right? Stay tuned for Hippie’s backblast, detailing the bootcamp adventures.
Happy Birthday America!
Kotters to drive_by for making his return to The Brave. Shoutout to teddyf3 for taking the red pill and joining his red-shirted brethen for a challenging run. Enjoyed having Franky join us after initially planning to go to South Mountain. And donning a pretty badass PBR shirt. tuck had a red shirt on that lasted a whole 10 minutes during the prerun before he ran shirtless the rest of the way. YHC was criticized for wearing an off-red shirt. Coral counts, right? Stay tuned for Hippie’s backblast, detailing the bootcamp adventures.
Happy Birthday America!