September 2025 – Page 2 – F3 South Charlotte

MG 9-19

Date: 2025-09-19 AO: mountain-goat Q: retread PAX: Pele, retread, slim_fast, sledge, mallcop, drano, lois, Insomniac, jello, 1 FNGs: 1 1 COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Yep, we are upping our creatine intake ….

Date: 2025-09-20 AO: davinci Q: Franky PAX: Hawkeye, Kelly, taggart, Chutes and Ladders, Monopoly, Tea Party FNGs: 2 Monopoly, Tea Party COUNT: 7 WARMUP: mosey around Best Buy, 15 SSH, imperial walkers, hilly Billy’s, windmills, merkins, dynamic stretching, THE THANG: running the street behind Best Buy and exercised at each street light – 10ish. First round 6 Merkins at each light. Then American hammers 10 (2=1), Romanian dead lifts – 5 each leg. More running and random exercises. 5k total. MARY: a few of PAX favorites. ANNOUNCEMENTS: the usual. COT:

Chicken Run

Date: 2025-09-20 AO: chicken-run Q: soft_pretzel PAX: midriff, bunker, Chopper, Polly, Rob Rosenthal – Drive By, soft_pretzel, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Great to see the new guys at DaVinci and afterwards.

The Opposite of Easy

Date: 2025-09-20 AO: olympus Q: Krzyzewski PAX: voodoo, Wabbit, Toto, F3 Elsa, hoover, Pepsi FNGs: None COUNT: 7 Phenomenal beatdown this morning. While many of the pax had been through a couple iterations of the new Norwegian program, this was the Q’s first spin through 4 sets and it delivered. Absolutely gassed by the end of the last set…YHC thinks this is going to be a good one. While gear workouts are usually 0.0 mile affairs by definition, this workout got heart rates up and the blood pumping. YHC is excited to see how we all progress and improve over the weeks. Mumbechatter was strong this morning and helped guide us through the long sets. Great discussion on the subtleties of various European nations and specifically how Swedish things don’t invoke fear (hunger, maybe?). Great to see many of the usual suspects and always a pleasure to have the Nantan himself join us. Overall, a solid close out of Week 1 of the new :rainbow: spreadsheet. 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) Norwegian 4×4 (4 sets) – Cleans (1 min.) – Merkins (1 min.) – Squats (1 min.) [Called an audible and switched order with presses] – Presses (1 min.) – “Active” recovery (3 min.) 2) Deadlifts and Rows Complexes (3 sets) – A: Deadlift -> upright row (5x) then reverse lunges (5x e/s) – B: SLDL (5x e/s) then lawnmower rows (5x e/s) 3) 6/5/4 Combo (1 set e/s) – 1-handed swings (6x) – Sumo squat (5x) – Snatches (4x) MARY: Just enough time for a 45 sec. glutebridge ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack) – :christmas_tree: Area-51 Holiday Party (12/7) (details forthcoming, but the date seems solid at this point) – :skull_and_crossbones: Memento mori COT: Runstopper took out the collective groups in the COT

Best workout ever

Date: 2025-09-20 AO: the-brave Q: fire_hazard PAX: Hippie, soft_pretzel, teddyf3, frasier, wingman, bunker FNGs: None COUNT: 7 WARMUP: circle up in front of the Wells Fargo parking deck. 15 ssh 15 iw 10 windmills 10 merkins THE THANG: Head to the bottom floor of the deck to get the plan. Start on floor 1, up the stairs 2 burpees run down the ramps to the bottom for 1 burpee. Back up the stairs to the 3rd floor. Three burpees then down to the bottoms on the ramps. Stopping for the same number of burpees as the floor you are on. Keep this up adding a floor each time all the way to the top. That is 119 burpees (we didn’t do one on the first floor before going up to floor 2). Once back out in the cool air we ran back stopping for 30 Lbcs at every other street light pole down to ballantyne commons we got back to the launch right on time and I hit for miles at cot. Everyone said it was there favorite workout ever. MARY: see above ANNOUNCEMENTS: Panera. Terror trails , kickball 50k COT: help us be better people.

2 Dudes and 2 Decks

Date: 2025-09-20 AO: _sob Q: Cheese Curd PAX: teddyf3 FNGs: None COUNT: 2 WARMUP: run to the parking deck THE THANG: 1 deck of F3 workout cards Warm up at the bottom and workout to the top
Level 1: one card and run to level 2 Level 2: 2 cards and run to the next Level 3: 3 cards and run to the next
And so on until Level 8
Run down to the bottom and to the fountains
Quick round of 25 Dips and and 30 single leg bulgarian squats
Run to finish a 5k
MARY: plenty of Mary in the deck
ANNOUNCEMENTS: none
COT: I think we forgot to count off and do formal COT, but we cleansed our souls during the workout.. nothing much more to discuss.
Thanks teddyf3 for showing up and making me accountable!

“Canvas Flaps” and a Campus Tour

Date: 2025-09-19 AO: joust Q: ductwork PAX: header, hoover, puddin_pop, spackles, ductwork, marge, geraldo, gummy, @limey FNGs: None COUNT: 9 9 professionals enjoyed the FunFriday that is Joust. Great group out there this morning, with strong mumblechatter and work, especially on those bleachers. Be sure to inquire about a Canvas Flap when given the opportunity.
WARMUP: An Astro-like LONG and Quick jaunt around campus, around the track, and finally stopping at the bottom of the bleachers: IW, LSS, Merkins, Mtn. Climbers, Reverse Stationary Lunge
THE THANG: “Bleachers + 5” – start at the top of the bleachers, run down the stairs and back up then complete 5 reps on an exercise. Add 1 down and up each time up to 5, then back down the ladder to 1 #LegDay 1 – 5 Merkins 2 – 5 Merkins, 5 Squats 3 – 5 Merkins, 5 Squats, 5 LBC 4 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips 5 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips, 5 Burpees 4 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips 3 – 5 Merkins, 5 Squats, 5 LBC 2 – 5 Merkins, 5 Squats 1 – 5 Merkins
Mosey the long way back around towards launch, picking up a football along the way for Mint chip’s Indian Football Run. Dropped passes everywhere during the long loop… perhaps 50 more merkins (10 for each drop)
Mosey back around to the top of the stadium for people’s chair, air presses and Walltar-Jiye (sp).
MARY: Back Scratchers, Flutter, Dolly, Plank
ANNOUNCEMENTS: Blood Drive Oct. 3
COT: header with the takeout

‘Horn & Big Rock

Date: 2025-09-19 AO: scars Q: wildturkey PAX: Blanks, Roulette, kirby, Pepsi FNGs: None COUNT: 5 5 five gentlemen tackled the heights of the Murderhorn and the depths of Big Rock.

When you can’t find new territory, go with the guarantee

Date: 2025-09-19 AO: centurion Q: Cheese Curd PAX: Hawkeye, snowflake, Icarus FNGs: None COUNT: 4 WARMUP: Head over to the parking deck, cover the basics: SSH, IW, runner-merkin stretch, and some back stretches
THE THANG: 3 stairs. 4 exercises: do 1 set of exercises, run to the next floor, do the next set, run down then back up. In between rounds, do some abs
1) 15 of each: merkin, wide arm, diamond, hand release -Box cutter -flutter
2) 10 of each: 1 leg burpee, 1 leg burpee, burpee, 2 merkin burpee -toes to fence -V-up
3) 20 of each: Squat, Sumo squat, Prison Squat, Monkey Humper -Rev box cutter -Flutter
In the quad 25 Dips 15 (per leg) Single leg Bulgarian Squats
Run around the football field
10 hand-slap, partner, Dive bomb merkin
Repeat the dips and single leg
Head back home, but do 10 more Hand slap dive bomb metkins
Then 1 min of Mary
MARY: oh yeah!!
ANNOUNCEMENTS: blood drive, Terror trails
COT: YHC took us out
Icarus was keeping me honest today, always on my heels Hawkeye and Snow Flake were pushing hard
Have a great day

What the coccyx!

Date: 2025-09-18 AO: peak-51 Q: beaver PAX: slim_fast, Orange Whip, Turkey Legs, Lois, Spammer, Mounds, beaver, Keystone, Missing 1 FNGs: None COUNT: 9 WARMUP: Mosey to Parking lot COP: – SSHx20 in cadence – IWx20 in cadence – Merkinsx15 in cadence – MCersx20 in cadence – Bear crawls across parking lot with 20 right hand high merkins – Crab walk back with 20 LBC – Lunge across parking lot with 20 left hand high merkins – Lunge back with 20 LBC
THE THANG: Walk to library for 4 corner work: – 20 merkins OYO – 20 squats OYO – 20 LBCs OYO – 20 Carolina Dry Docks OYO Repeato with slight variations
2 Qi Gung forms to cleanse the energy and stretch hips
Walk to stone circle: – 20 dips – 20 steps – 20 decline merkins
MARY: Flutter, Dolly, Rosalina, Protractor
Protractor for 60 seconds
ANNOUNCEMENTS: – COT: PAX grumbled about bare handed bear crawls and crab walks and did not feel the grass in front of the library was sanitary – so YHC considers it a good beat down. PAX struggled with directions at times and instead of a circle they formed a coccyx. Good work was put in by all.
Please keep PAX that are in job transition in your prayers.
It was an honor to lead.

Monthly Archive September 2025