October 2025 – Page 3 – F3 South Charlotte

Better late than never

Date: 2025-10-06 AO: base-camp Q: MARTA PAX: thunder_road, Smash, Mr. Magoo, O’Tannenbaum, grave_dancer, Limey FNGs: None COUNT: 7 I showd up to Limeys chagrin who thought I was either lost or in search of a new field to sling a disc. Wrong on both accounts… it’s my bi- annual Q at basecamp. It was a quiet bunch with the men working off the weekend with some mild nate bartgatze quotes. Ot is quite proud he can do his own laundry.
WARMUP: Standard fare
THE THANG: Triple nickel lbcs and squats on the adjacent hill. Mosey back for Dora 1-2-3 with inclined merkins, Dips, and lbcs.
Mosey down for a variety of rock work and jogging. Kill time with a couple sets of air presses and punches. MARY: Lbcs, Boone crunch, ROSALITA, flutter and freddy ANNOUNCEMENTS: Fellowship Friday this week! COT:

No plans survive….

Date: 2025-10-06 AO: swole Q: flipper PAX: Pepsi, Unplugged, Emoji, Toto, Fotomat, Roulette, wildturkey, The Worm, flipper FNGs: None COUNT: 9 YHC had it all figured, the spreadsheet reviewed, the music selected, the alarms went off on time. What YHC should have remembered is that no plan survives first contact with a Monday… but more on that later
WARMUP: SSH, Swings, IW, Cleans, Arm Circles & Scare Crows, Prying Squat THE THANG: Yet another Norwegian 4X4 was upon us and things started quite smoothly. The first set was in the books, then it all went wrong when YHC’s speaker died in the middle of the second set. In efforts to get new tunes rolling a second speaker was attempted… no dice. YHC lost sight of the timer and PAX were left in the lurch to figure out transitions and it wasn’t until the second rest that we got our tunes back courtesy of YHC’s truck speakers… anyways, on to the thang
Norwegian 4X4 of: -1 minute switch hand swings -1 minute 30/30 split of L/R Heavy Lawnmowers -1 minute 30/30 split of L/R Half Kneeling Presses -1 minute of goblet squats
Post above we got two more sets at 3:00 of work with a 2:00 recovery period in between. Those 3:00 were AMRAP of 10 Heavy Swings, 10 Merkins, and 10 Jump Squats.
And that was time. Thanks for bearing with me this AM PAX
MARY: No time ANNOUNCEMENTS: Christmas Party around 12/7 is being contemplated.
COT: YHC took us out.

South of the border

Date: 2025-10-06 AO: run Q: frasier PAX: bunker, Dosey Doe, gumbo FNGs: None COUNT: 4 WARMUP: THE THANG: very easy, laid-back run. MARY: ANNOUNCEMENTS: COT:

What did we ever do to Norway?

Date: 2025-10-04 AO: olympus Q: flipper PAX: Pepsi, Monopoly, Emoji, Wabbit, ickey_shuffle, flipper, taggart FNGs: None COUNT: 7 YHC pulled into the parking lot to find multiple PAX present awaiting the beat down, including taggart so I assumed I was 30 minutes late. Luckily my sleep deprived brain was corrected by the big man who quickly gave us the explanation for his early arrival, weird that he’d have an excuse for being on time? Eventually we were joined by Ickey and a slightly late Monopoly and we got into it.
WARMUP: SSH, IW, ST, Arm Circles, prying squat, assorted KB movements THE THANG: yet another episode of the hateful Norwegian 4X4, this time it was AMRAP sets of 5 each of double cleans, rows, presses, and front squats. Truly awful.
After that nonsense we did a farmers walkabout, pausing for merkins each time YHC’s grip was approaching failure.
For my next surprise we did another set of 4 minute AMRAPs but only 2X times. 10 each of Heavy Swings, Merkins, and Jump Squats. There was some very suspect form on the Jump Squats, so clearly we’ll need to work those in more.
Shoutout to Newbies Monopoly and Pepsi who keep showing up and getting stronger. Emoji , as per usual, exercised his mouth all the way through, and Wabbit discussed sports each time he caught his breath. ickey_shuffle took advantage of a true big boy bell during the bonus AMRAPs and taggart continues to drop weight like it offended his sensitive palate. As for YHC, it was a struggle bus day after having a college flashback at the PapaRoach show last night, but the work got done. Thanks to Krzyzewski for entrusting me with guiding the PAX today, truly a beautiful morning MARY: did some of that including PAX favorite boat canoe, plus bonus plankorama during active rest periods ANNOUNCEMENTS: Can Ruck, Holiday party COT: Nantan take out with TheRock.

‘Very mean squirrel’ seeking food has sent at least 2 people to the ER …

Date: 2025-10-04 AO: the-rock Q: hoover PAX: Benny, geraldo, Tuna, ductwork, O’Tannenbaum, Mr. Magoo, Runstopper, deep_dish, Snuka, limey FNGs: None COUNT: 11 apnews.com/article/aggressive-squirrel-hurt-people-43efad83aa78de39affc1b3cd3c93afe (now that I have your attention)
WARMUP: It’s been a while since YHC posted at The Rock, having posted at Olympus the past few weeks and taking most of the summer off for various things. But the call from management came in and next thing you know, you’re up in the rotation and it’s time get back in the saddle.
The regulars at the Rock don’t disappoint. And today was no different. A solid crew (a touch heavy on the respects) decided to get the weekend off on the right foot (or maybe left foot).
Our workout was not exactly Hops approved, but the mileage was just under 3, so we tried. As Krzyzewski would say, let’s get into the recap…
THE THANG: Stand around and wait for the late arrivals (Tuna and Mr. Magoo, but no one’s counting). Q was not pleased so the pax did burpees.
5 burpees, Imperial Walkers 4 burpees, Sharon towers 3 burpees, HR merkins 2 burpees, low/slow squats 1 burpee
Move down the parking lot: Parking space suicides AMRAP and some tunes (geraldo approved). Run to first line, 5 merkins, run back to start, run to second line 5 squats, run back, run to opposite end of parking lot, 5 heels to heaven, run back – increase reps by 2 each round
After 23 minutes, mosey to …
Rock pile by the baseball field Presses, Squats, curls, Triceps, Rows – run out and back – 3x’s with increasing reps (10, 15, 20)
Hot Box Dips, LBHs, people’s chair w/ air presses
MARY: Monkey Humpers in front of the Olympus pax, obnoxiously loud cadence count. Some Mary on our own, some with the Olympus crew.
ANNOUNCEMENTS: – Can-Can Ruck: Geraldo is planning a food drive ruck ahead of Thanksgiving – Holiday Party: Tentatively scheduled for December 7th, pending confirmation from Hop’s M – The SLT still looking for volunteers, reach out to Hoover if you feel lead
COT: YHC with the takeout.

Open for business but no customers

Date: 2025-10-04 AO: stonehenge Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 1 WARMUP: the Q preran 3 miles
Once the workout started, a mosey with a 50# sandbag
THE THANG: I am not telling, we will do this again! Here are the exercises completed with the sandbag… yes, traveled around to AO. Thrusters Presses Burpees Dips Curls Lunges Pull throughs: front, back, side to side
Merkins Bunny hops Run around the pond
MARY: flutters, American hammers, v-up
ANNOUNCEMENTS: none COT: picked on the Q relentlessly today. His music selection was decent. At one time he questioned, why we’re were doing this alone. I talked him out of stoping and going home.
Overall felt better for doing it!

Leisurely stroll

Date: 2025-10-03 AO: mountain-goat Q: slim_fast PAX: Spammer, Insomniac, gullah, mallcop, drano, beaver, fleetwood FNGs: None COUNT: 8 WARMUP: some Dynamic THE THANG: 6mi out-n-back to Providence HS MARY: ANNOUNCEMENTS: just for kicks 5k COT: slim_fast

A three mile tour

Date: 2025-10-03 AO: scars Q: Roulette PAX: kirby, The Worm FNGs: None COUNT: 3 A three mile tour through BCC, topics of discussion: the best donut places in a five mile radius, Gilligan’s Island and Mash, Halloween decorations side hustles… ANNOUNCEMENTS: Ultra 5k COT: Fire hazard took us out

Mac Jones in a B****

Date: 2025-10-03 AO: joust Q: Focker PAX: puddin_pop, baracus, grave_dancer, Orange Whip, Header, ductwork, THE Rug Doctor, geraldo, Day-Z Limey FNGs: None COUNT: 11 WARMUP: Wait around for Hops who is a KC fan until Cubs make the playoffs. Mosey to the beautiful CC baseball field to find out if it’s turf or not. Circle up around HP for SSH, Cotton pickers and the hillbilly THE THANG: 7 of diamonds around the bases included shoulder tap Merkin, sumo squat, LBCs &Flutter. OW with the excellent slide into first After 4 rounds we went to the outfield which isn’t turf, fresh cut and nicer than any of ours yards at home. We did prisoner squats,diamond merkins & mtn climbers. Run to CF and LF rinse and repeat exercises. Puddin would like to see who would show up for soft core trivia… >From there we went for dips and step ups and a true triple nickel with a backwards run up the hill to feel the Bern. Partner work at the steps for derkins&dips while others ran the steps Running out of time we ran to the far side of the buildings for one last partner exercise of merkins and monkey humpers with a run to the top of the stairs. We’re still unsure where the new Steph curry bball facility will be put on the campus. Congrats to Header and Carmel for the new baseball field lights, big money over there compared to CC. MARY:Gman rosalita , Grave dancer Freddie mercury, header American hammer and OW with the sack snipper ANNOUNCEMENTS: blood drive today COT: DW

Donuts are for everyone

Date: 2025-10-02 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), frasier, Dosey Doe, citgo, bunker FNGs: None COUNT: 6 WARMUP: prerunning occured THE THANG: Donut looping occurred MARY: nope COT: Rev took us out

Monthly Archive October 2025