Monthly Archive December 2025

Modify as needed and we did

Date: 2025-12-24 AO: sacs Q: Cheese Curd PAX: Roulette, Starch, fire_hazard FNGs: None COUNT: 4 WARMUP: loaf up sandbag and ruck, bear hug carry to hill.
THE THANG: ruck & sandbag 2 rounds: wienkie called for 3 rounds 50 ruck swings 25 sandbag over shoulder burpees Sandbag drag up the hill 50 squats sb & ruck 25 2 count flutter press Ruck heavy to the movie theater hill
wienkie called for 3 rounds Sandbag drag with push up 20 high pulls 20 overhead presses 20 big boy sit ups Throw bad downhill 20 4 count mtn climbers 20 sandbag cleans 20 box cutters
Find stairs: up and down stairs w/ SB and ruck then Squats 50
One more up and and down….bear hug to the end of the theater, 15 squats and done
Well some flutter at the end…
MARY: yep ANNOUNCEMENTS: Super BowL look for details
COT: big group today, but the SACS crew put it down. That was tough, you are going to feel it!
Roulette crushed it Fire Hazard came out strong and had the weight (in his ruck to back it up) Starch was moving and growing like he didn’t skip a beat in training YHC is smoked
Great job men!!

Activity on Ardrey Kell

Date: 2025-12-24 AO: wamrap Q: O’Tannenbaum PAX: Alf, rachel, @ironsides FNGs: None COUNT: 4 WARMUP: No THE THANG: Go to the end of AK for start of reps: tel:5-10-15-20-25-30 at every street on left side to the Prov Road entrance. Merkins-WW II-Jump Squats-Burpees on the last set (for most not all of the participants). MARY: :point_up_2: ANNOUNCEMENTS: COT: Merry Christmas to all! You were missed out there! :christmas_tree:

10 minutes late x2

Date: 2025-12-23 AO: skunk-works Q: Mountain Momma PAX: Smokey, Blanks, Header, lois FNGs: None COUNT: 5 Well F3 starts at 530 but 2 sleep malfunctions hit the group this morning, including YHC who had the Q and Lois who had the All Journey playlist (Merry Christmas Header)
Lots of swings and exercises around the circle
A few laps
A round of long farmer carries
One graceful fart from Blanks who removed himself from the circle. We’re reminded of turkey_leg and his infamous sock wipe at fast twitch.
Great takeout by Smokey
Merry Christmas to all and to all a good night! WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

And away we went

Date: 2025-12-23 AO: run Q: frasier , PAX: Brisket, bunker, citgo, fire_hazard, Gump, kirby, madison, tagalong FNGs: None COUNT: 9 WARMUP: Elite running warmup. THE THANG: we followed the plan that Soft pretzel set up for us. After a lot of silly questions by those that will go nameless we got to it. We did six rounds of four minutes on two minutes off collecting back to the six. MARY: Of course not ANNOUNCEMENTS: Convergence tomorrow at 7 AM at the maul. COT:

Benny this workout isn’t fun

Date: 2025-12-23 AO: fast-twitch Q: Benny PAX: midriff, turkey_leg, hoover, Spammer, Alf, Astro (Kyle Kirchhoff), Doublemint, Insomniac, retread, Sensei, slim_fast, Benny FNGs: None COUNT: 12 WARMUP: 11 pax gathered together in the parking lot of crunch joined by DoubleMint who’s a beast for running into Fast Twitch today. Area 51 Nantan Hoover was yet to be found at the given time(more on that later). After a veteran disclaimer with today being YHC birthday that we would be working for 60 minutes and we would have fun we went towards the neighborhood of Raintree with some heel stretches, butt kickers, and high knees mixed in by the intersection of windbluff and raintree before instructions were given. THE THANG: Simple yet brutal, 3 hills of raintree. Run all the way to the end of the culdesac of smokerise, first speedbump of windbluff, and top of the rising meadow culdesac. After finishing each hill, head to the intersection of windbluff and raintree for 5 burpees. Rinse and repeat till 6:05 MARY: Not enough time for that though we did see Nantan Hoover in the parking lot for COT who overslept his alarm but came with his cooler of fun beverages! ANNOUNCEMENTS: Frasier on Q next week regular hours 5:15 AM Keep an eye out on email and slack for your assigned q slots to start 2026 this week. Kudos to Hoover for making it for COT and the kind words about 5 years as Site Q at Fast Twitch with coach Astro. Upon Hoover becoming Nantan he had reached out looking for volunteers and he had mentioned I was one of the first ones to step up for help and will be serving on the Area 51 board with Hoover(annoucements on that coming up), anyone looking to step up reach out to Hoover or I we’d be happy to have more pax involved. Great crew this AM with some Fast Twtich veterans, Mountain Goat Pax who normally don’t come out to Fast Twitch oftene, along with Midriff for getting doublemint to come out. Its hard to believe I’m entering my 10th year of F3, been through a lot in my time here in Charlotte. Career changes, getting hit by a car, too many injuries to count, parents going through a divorce, whole nine yards. Can honestly say while I’m no where near endurance and fitness wise where I’d like to be the statement iron sharpens iron is very fitting. This year is probably the least injured I’ve been in about 6 years and am excited for the great things to come in 2026. COT: Astro with the strong takeout!

Clean Press Sasquatch

Date: 2025-12-22 AO: swole Q: flipper PAX: Blanks, Mountain Momma, high_tide, hoover, The Worm, flipper FNGs: None COUNT: 6 Little bit lighter numbers than recent history but if 6 is low tide, I’d say this KB thing might catch on. It was fun to have Mountain Momma out on a Monday and a rare hoover swinging bells to boot. high_tide and The Worm demonstrated strength AND wisdom while Blanks brought the energy and excitement as he is want to do. Thusly we set about…
WARMUP: Swings, IW, Prying Squat, Slingstops THE THANG: Clean It up set was Clean, Press, Snatch, Squat 4 X 6.
Following we did a minute on, minute off of:
Heavy Swings, Heavy dynamic high pulls, merkins, SLDL (30 e/s), floor press, lawn mowers, merkins, suitcase static hold w/ opposite leg at 90 degrees (30 seconds e/s), Merkins, Rack static same as before.
MARY: boat canoe and elbow plank ANNOUNCEMENTS: 15 year F3 anniversary on 1/1 COT: YHC took us out

5 for Rounding Run

Date: 2025-12-22 AO: base-camp Q: Snuka , PAX: geraldo, thunder_road, Limey, Smash FNGs: None COUNT: 5 WARMUP: Side Straddle Hop, Low Slow Squat, Imperial Walkers, Merkins, Plank Jacks, LBC’s, American Hammers, Leg Stretches
THE THANG: Proceeded to Rounding Run Circle. Every street light we did merkins and heels to heaven (10 each)
Proceeded back to the school at the benches. Did 10 step ups, 10 dips and 10 durkins followed by a run around the circle. (Three rounds)
Conversations included vacations, travel and sports
ANNOUNCEMENTS:
Joust starting at 7AM this Friday.
COT:
Thanks to Thunder Road for the take-out!

112 Lights and 20 elves

Date: 2025-12-22 AO: _sob Q: frasier , PAX: Paper Jam, bunker, Hippie, Rudy, Astro (Kyle Kirchhoff), Chopper, wingman, bratwurst, wildturkey, tuck, Green Label, hairball, midriff, Polly, retread, kirby, gumbo, Turkey Leg, Goodfella FNGs: None COUNT: 20 WARMUP: THE THANG: Pretty simple. Stay together, see as many lights as possible, and have a good time. MARY: Of course not ANNOUNCEMENTS: there is a convergence at the maul on Wednesday at 7 AM. All three options available, rucking, Boot Camp or run. The workout will be an hour, followed by cafeteria at Starbucks. COT: Thanks for coming out and enjoying in the festivities. Safe travels to all of you who are out and about this holiday season.

Florida Man (Virtually)

Date: 2025-12-20 AO: olympus Q: Krzyzewski PAX: flipper, The Worm, Toto, hoover, beaver, ickey_shuffle FNGs: None COUNT: 7 Cold and slightly miserable is no way to host an F3 workout, but here we were. Verily, the backdrop wasn’t delightful, but the weinke was so delightful. And since we had no place to go (except Toto, who livestreamed from Florida), let the Clean ’em Up 2.0 go, go, go (?). Yep, that felt forced, but here we are. The program was unforgiving, but at least it was only 3 sets. Truly the mumblechatter kept this one fresh and lively. We covered a lot of ground and the Nantan may have decreed YHC a new name (no complaints here). Overall, a jolly delight leading up to the official Festivus (the 23rd – also Benny’s birthday) and X-mas itself. Unplugged, do not worry. We hit the 75x swings and then some. In fact, 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) Hoodoo Complex (3 sets – 1x e/s) – 1-handed row – Swing – Clean – Snatch – OH reverse lunge 2) Clean ‘Em Up 2.0 – Olympus Edition (3 sets) – Double clean (6x) – Double squat (6x) – Double snatch (6x) – Double press (6x) – Double swing (6x) – Double renegade row (6x e/s) 3) Balance Complex – Swings (15x one side; next set other side) – Lawnmower (15x one side; next set other side) – Merkins (15x staggered one side; next set other side) – Subtract 5x each element each set 4) Carries! – Down/back with 4x goblets after each time; waiters/racked/suitcase and all the delights therein 5) Poor Man’s Flynncinerator (2 sets) – Chest press (on your six, as Hoover would say) (10x) – Swings (10x) – SLDL (10x) MARY: Naw, fam – ain’t not time fo’ dat ANNOUNCEMENTS: :mega: Wildturkey’s summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :heavy_plus_sign: Odd conviction YHC felt this week and maybe it will spur us on to better things…from a rando Twitter account: “The daily battle [most days isn’t a battle between] good versus evil. It’s hardly so epic. Most days, my real battle is doing good versus doing nothing.” Oof, may YHC feel led to make those choices to do those small things he doesn’t want to do, but absolutely should. Sometimes, oof, man, it’s really that easy. COT: :duck: Ductwork took out the joint COT

Tuck Special sans tuck/huck

Date: 2025-12-20 AO: chicken-run Q: HazMat , tuck PAX: bratwurst, Chopper, Green Label, jrr_tolkien, midriff, Rubbermaid, toolbag FNGs: None COUNT: 9 WARMUP: sleeping THE THANG: version 2 of trespassing from the man the myth the trespass legend Sr Tuck. 10 miles and 8 cold dudes MARY: it was a good mix of gravel and road ANNOUNCEMENTS: one more CR at REA be there next week! COT: more chicken!!!:chicken:

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