October 2025 – F3 South Charlotte

Soccer

Date: 2025-10-12 AO: soccer Q: Orange Whip PAX: Brian D. Vessels,, Orange Whip, Kellen Dargle, Mr Brady, jrr_tolkien, charlie, Level10, Brod, Jacob, Syria, plus 3-4 more young guys FNGs: None COUNT: 13 It was 4v5 for a few minutes until Brian Vessels brought a crew of high schoolers and made it 7v6
Great games and some pretty goals. Got pulled over on the way home for rolling through a new stop sign but because I’m not Asian they let me off with just a warning. Had it been Tolkien he would have been in cuffs. :cop: :male-police-officer:

Apparently You Can Get a DUI on a Bicycle

Date: 2025-10-11 AO: olympus Q: Krzyzewski PAX: Mountain Momma, MARTA, voodoo, The Worm, Monopoly, hoover FNGs: None COUNT: 7 A stunning cool and crisp fall morning set the backdrop for what would be an arduous beatdown worthy of the Norse gods’ approval this morning. Like some sort of amoeba, the group of pax started small and began to grow over the course of the pump. With a state of the union address given south of the border (and faulty alarm clocks?) tying up a handful of pax, we eventually rounded out to seven strong by the close. Great to see the usual suspects and awesome to have Monopoly join us gear heads consistently over the past few weeks. Gratitude seems to be en vogue these day, but YHC wanted to express a heartfelt thank you to all the pax that post each week. Our hobby of swinging metal towards Valhalla is niche to say the least, but it continually amazes YHC that strong numbers continue to turn out and support each other as we all work to get stronger, fitter, and faster. With that, 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) Voodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2x each movement on the last set) 2) Norwegian 4×4 – Single Bells (4 sets) – Cleans (1 min.) – Merkins (1 min.) – Front squats (1 min.) – Presses (1 min.) – Active recovery (3 min.) 3) Mirrored 6/5/4 Complex (3 sets) – Side A – Lawnmower rows (6x e/s) – Sumo squats (5x) – Heavy double KB deadlift (4x) – Side B – Upright rows (6x) – Sumo squats (5x) – SLDL (4x e/s) MARY: …just enough time for a 45 sec. glutebridge ANNOUNCEMENTS: – :canned_food: Canned Food Ruck (11/15) – the gist of this activity is rucking with canned food to and fro breweries to eventually donate said cans to a food bank…is it a clever idea to throw off your M about day drinking or is it a genuine attempt at exercise and a good cause? Only you can decide (see Slack for details) – :christmas_tree: Area-51 Holiday Party (12/7) supposedly at Hops’ house. More details to come… – :man-wrestling: Festivus Convergence (12/13) – BIG, MASSIVE, YUGE convergence with all Saturday workouts. You won’t want to miss this one (see Slack for details) – :scroll: “Leave the past behind, let the grand design take care of the future, and instead only rightly guide the present to reverence and justice. Reverence so that you’ll love what you’ve been allotted, for nature brought you both to each other. Justice so that you’ll speak the truth freely and without evasion, and so that you’ll act only as the law and value of things require.” – Marcus Aurelius, Meditations 12.1 COT: Mountain Momma took out the joint groups in COT

Awesome sauce

Date: 2025-10-09 AO: shield Q: Brisket PAX: Benny, Bombay, shrinkwrap, tagalong, ToeJam FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Invergence

Date: 2025-10-11 AO: stonehenge Q: kirby PAX: Cooter2, war_eagle, Roulette, wingman, Benny, fire_hazard, midriff, fleetwood, The Worm, soft_pretzel, Starch, Odd Job, Blanks, hoover, Cheese Curd, Franky, ToeJam, kirby, Kelly, jrr_tolkien, Brisket, markettimer, F3 Elsa FNGs: None COUNT: 24 WARMUP: some preran, some tucked
Meet up at Bullring 0600
The basics
THE THANG: 10 merkins, 10 lBC, 10 balance workout things
MARY: once everyone completed a full lap, come back to the bulls for the talky, coldly portion
ANNOUNCEMENTS: Lots of announcements, but he takeaways: 1) F3 is amazing, let’s keep the fire burning 2) Time to go back to your networks, friends. Begin giving F3 and all that it is away to others 3) Show up, do the hard things, the fun things, be accountable to others
COT: @kirby took us out

Brew Ruck Food Drive Pre-Blast

Date: 2025-11-15 AO: _area-51 Q: geraldo , hoover PAX: taggart, ductwork, ickey_shuffle, THE Rug Doctor, Roulette, ChickenWing, wildturkey, Focker, Blanks, Bananas, Frosty, Alf, boerewors, Orange Whip, spackles, jet_fuel, Broken Arrow, stonecold, Cheese Curd, grave_dancer, Dora, MAD, Rousey, Runstopper, deep_dish, turkey_leg, madison, poptart, 49er, WaterWorks, Unplugged, hopper, Water Works, Horsehead, prohibition, hoover, lex_luthor, Hops, Emoji, marge, voodoo, F3 Elsa, MARTA, O’Tannenbaum, fire_hazard, snowflake, gummy, Starch FNGs: None COUNT: 49 Pax, Area 51 will be hosting Brew Ruck Saturday, 11/15. We’ll cover some breweries and 4sh miles along the South End rail trail but this time it’s different. You’ll fill your ruck with canned foods (Meat, Fruit, Vegetables, Soups, Beans) & Peanut Butter as your weight.
Well collect all of canned goods at the end is the ruck and donate them to the Second Harvest Food Bank.
Yes, a patch for this event is in the works.
Let’s kick-off the season of giving on the right foot and help out those in need.
If you need a ruck, I’m sure we might have a few spares to lend.
DM geraldo if you have any questions.
Sign-up Here:
WHEN: Saturday 11/15 TIME: 11:00 AM WHERE: South End (Start Point TBD) WHO: Pax, family, & friends

5 braves for 5 miles ….

Date: 2025-10-10 AO: the-brave Q: Franky , PAX: frasier, bunker, midriff, fire_hazard, teddyf3 FNGs: None COUNT: 6 WARMUP: quick run up Ballantyne commons. 10 SSHs, 11 imperial walkers, and 10 windmills. Mosey to St. Matthews THE THANG: laps around st Matthews and exercises at each speed bump / 10. First lap: 10x 10 merkins; second lap: 10 X 10 LBCs or American hammers; 3rd lap: 10 x 10 Superman’s ; 4th lap: 10 x 10 squats; 5th lap: just counting speed bumps. Mosey back to launch through murder horn alps. We had to pick up the pace to be back on time. MARY: nope. ANNOUNCEMENTS: what’s in-vergeance!? Let’s find out tomorrow at bulls ring. COT: god bless you all – amen. Time for Panera.

You can’t surf asphalt…

Date: 2025-10-10 AO: centurion Q: Point Break PAX: snowflake, Icarus FNGs: None COUNT: 3 The Thang
Mosey across 51 to the top of the parking deck.
Warm-Up Exercises in cadence: · Hillbillies x 12 · Merkins x 12 · Low Slow Squats x 12 · SSHs x 12 · Runner’s Stretching
Mosey to the bottom of the first ramp.
WAVE 1: “Concrete Waves” · Floor 1  Floor 2: Bear Crawl up the 1st ramp. Squats x 10 at the top. Mosey to next ramp. · Floor 2  Floor 3: Backward Run up the 2nd ramp. Merkins x 20 and the top. Mosey to next ramp. · Floor 3  Floor 4: Side Shuffle up the 3rd ramp (Flapjack halfway). Mountain Climbers x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10. · Floor 1  Floor 2: Lunge Walk up the 1st ramp. Big Boy Sit-ups x 10 at the top. Mosey to next ramp. · Floor 2  Floor 3: Backward Run up the 2nd ramp. Kick-Throughs x 20 and the top. Mosey to next ramp. · Floor 3  Floor 4: Sprint up the 3rd ramp. LBCs x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10.
Mosey over to the fence at the football field
WAVE 2: 11s · 11s between the fence and the deck wall · Dragonflys x 1 at the fence, Donkey Kicks x 10 on the wall. Back to fence. · Dragonflys x 2 at the fence, Donkey Kicks x 9 on the wall. Back to fence. · Repeat increment/decrement until you get to Dragonflys x 10 and Donkey Kicks x 1. · Mosey over to the brick benches on campus.
WAVE 3: Bench Sets · Dips, Derkins, and Split Squats x 10 · Repeato
Experimental backwards stair climb up stairwell #1 just for kicks.
Mosey back to launch
Mary until time is called

Java speed version 🐐

Date: 2025-10-10 AO: mountain-goat Q: fleetwood PAX: slim_fast, Spammer, lois, beaver, drano, Mounds, shooter FNGs: None COUNT: 8 WARMUP: SCMS track warm up w dynamic THE THANG: 2-1-30sec. Fartlek style intervals w halftime recoverys trying to hit 5k pace. Route followed a Java standard. Strawberry to Roecliff-Brownes Pond-Coburn-CaryRidge-51. 2.5miles… Clockwise first loop, counter on the second. 5 speed walkers 3 ran. Great temps made for a glorious morning.
MARY: ANNOUNCEMENTS: SOB invergence/convergence 6:30 @ballantyne bulls 10/11 Terror trails ultra COT: me

It’s all about perspective…

Date: 2025-10-10 AO: scars Q: Roulette , PAX: The Worm, taggart, Blanks, kirby FNGs: None COUNT: 5 WARMUP: Not applicable THE THANG: It was a great morning to get out and have some active recovery with some fantastic weather. It is great to have The Worm back on Fridays now that he’s feeling better. We salute U0818MN3BN3 for his pending single parent duties. We’re giving kirby full credit for this post even though he was slightly tardy, he was dealing with some emotional trauma and being a good Samaritan. U093Y9UF3BK continues to push through the hard things in life, sometimes it just about adjusting your perspective on things, you’re gonna be just fine brother and we are here to listen… MARY: Not on the menu ANNOUNCEMENTS: Invergence tomorrow, be there… COT: Franky took us out, very efficiently

Challenge of the tiger variety

Date: 2025-10-09 AO: the-devils-turn Q: flipper PAX: hairball, frasier, bunker, gumbo, Dosey Doe, citgo, flipper FNGs: None COUNT: 7 WARMUP: 2 for a PreRun THE THANG: Frasier, citgo and dosey doe did marathon vampire things. The rest of us did tiger rag challenge and hairball ran with his friend Chris for a shortened Chicago friendly taper MARY: nope ANNOUNCEMENTS: terror trails COT: YHC took us out

Monthly Archive October 2025