Boston marathon day

Boston marathon day

Date: 2025-04-21 AO: blakovery Q: frasier PAX: bratwurst, Hippie, bunker, wingman FNGs: None COUNT: 5 WARMUP: THE THANG: we did the Providence country club loop. MARY: ANNOUNCEMENTS: COT:

Merkinfest

Date: 2025-04-21 AO: base-camp Q: Benny PAX: Benny, geraldo, thunder_road, Mr. Magoo, Floor Slapper, Limey FNGs: 1 Limey COUNT: 6 WARMUP: Thorough disclaimer was given that was very well entertained we made it on over to the preschool parking lot for a quick round of IW, Windmill and Low Slow Squats. THE THANG: Mosey on over to the intersection of Strawberry and Rosecliff, at each speed bump do 5 merkins.
Quick 7s, 1 Carolina Dry dock at the top, 6 diamond merkins at the bottom.
Mosey on over to fairway downs for a quick partner workout. Partner 1 runs up the hill and back, Partner 2 does called exercises. We got 3 rounds in ( LBCS, Jump Squats, Monkey Humpers) Head back to launch to do Peoples Chair by Semi’s office up to 75 air presses MARY: LBC Flutter Plank till its 6:15
Mileage ranged from 2.25-2.67 strong work by everyone today. ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, see slack for details COT: Thunder Road with the takeout

Running with sandbags

Date: 2025-04-21 AO: stonehenge Q: fire_hazard PAX: Cheese Curd, Brisket, Rousey, shrinkwrap, wildturkey FNGs: None COUNT: 6 WARMUP: grab a sandbag and run to the deck THE THANG: swap out sand bags every lap up the parking deck 40, 50 and 60’s
Hit the 4 corners
Some Mary
MARY: we got it in
ANNOUNCEMENTS: none
COT: short prayer, short SB Missing one pax, sorry

Paralyzed Sea Lion

Date: 2025-04-21 AO: firestarter Q: Roulette PAX: Franky, Odd Job, kirby, Rousey FNGs: None COUNT: 5 WARMUP: Mosey over to the medical complex, standard fare warm-up… SSH, IW, Merkins, forward fold to cobra stretching THE THANG: Simple and efficient… Run Stop Core and upper body exercise Repeat for 45 mins Rousey tweaked his back at the beginning but hung with us through the morning kirby Did his best “paralyzed sea lion” impression during back scratchers Franky Needs to review his Q spreadsheet, powered through the morning like a boss Odd Job Defies gravity with hand stand merkins MARY: Every time we stopped ANNOUNCEMENTS: Find an event COT: YHC took us out with a reminder to be present and appreciate the opportunities we are given to do the right thing

Cruise through PCC

Date: 2025-04-19 AO: chicken-run Q: Kielbasa PAX: Chopper, Rob Rosenthal – Drive By, Polly, turkey_leg, Kielbasa FNGs: None COUNT: 5 THE THANG: 10 miles through pcc and back to Best Buy

The Worm Returns to The Grind

Date: 2025-04-19 AO: olympus Q: voodoo PAX: Mountain Momma, The Worm, voodoo, high_tide, Wabbit FNGs: None COUNT: 5 4 pax posted at Calvary on the eve of Easter to get stronger. The Worm showed up during the warmup to make it five. After battling through chemo and radiation, it was great to have him back.
WARMUP: my usual: SSH x 20 IC 5 swings e/s IW x 15 IC 5 high pulls e/s Sharon Towers x 10 IC 5 cleans e/s Prying squat
THE THANG: Workout 3 of Week 1 of The Grind. The workout consisted of 2 different complexes performed as many times as possible with good form within 15:00.
Complex 1: 2 snatches 2 thrusters 2 swings Switch sides and repeato.
Static holds: :20 overhead, :20 each, :20 farmer. Rest 1:00 then repeat 2x for 3 total rounds.
Complex 2; 3 racked squats 3 lawnmowers Switch hands and repeat. 5 merkins
A little time left so we did a round of the Moving Target complex: 3 rounds of clean, press, squat. Round 1: 1 clean/1 press/5 squats, Round 2: 1/5/1. Round 3: 5/1/1
MARY: elbow plank for 1:00 and glute bridge for 1:00
ANNOUNCEMENTS: Prayers for Runstopper and his family as they travel to Oklahoma to celebrate his uncle’s life and to Flatiron as he works through the end of his engagement.
COT: with the Anvil pax. Thanks to Ductwork for taking us out.

Don’t tease me…

Date: 2025-04-19 AO: the-rock Q: ductwork PAX: Runstopper, Snuka, Flatiron, geraldo, ductwork, Mr. Magoo, jet_fuel, gummy, Razorback, @limey, @schwarber FNGs: None COUNT: 11 WARMUP: A very thorough warm up run across 51 where the groaning commenced as the PAX knew the dreaded route to Five Knolls Ended up in a flat-ish cul-de-sac for IW, LSS, Hillbilly, Plank, Mountain Climber, Runner’s Stretch (YHC failed to get in Sharon Towers #fail)
THE THANG: A variety, albeit not hopper’s “garden variety” but a nonetheless a variety of runs to street lights & mailboxes for called exercises (Merkins, Squats, CCDs, LBCs, Lunges, Burpees) with a long suicide sprinkled in. The PAX inched ever so close to “just the tip” of the Knolls, high on anticipation & anxiety. But like a big ol’ tease they were sorely disappointed as YHC turned and headed back to campus.
Back at Calvary for obligatory rock work with runs in between (15x curls, shoulder press, bent over rows, flutter press, Louganis, skull crushers)
Onward to the grassy knoll for 2 rounds of bench work (10x incline merkins, derkins, dips)
Final mosey to the new church entrance for Pax choice 5 burpees or 15 merkins
MARY: Dealer’s choice around the circle (Freddy, Heels to Heaven, Leg Raises, and some amazing yoga stretching courtesy of Runstopper)
Strong work by the entire crew 3.25 miles or thereabouts. #NapWorthy
ANNOUNCEMENTS: Brewruck Memorial Day Weekend
COT: YHC with prayers for brokeness & healing. Specifically for Runstopper’s family, The Worm’s continued recovery, Flatiron’s recent break-up. Praises we serve a Risen Savior that offers eternal life. As Billy Graham said, “Mountaintops are for views and inspiration, but fruit is grown in the valleys.” Thankful to share those highs & lows with the men of F3. Happy Easter, gents

Chicken Lite

Date: 2025-04-19 AO: davinci Q: Palmolive PAX: Odd Job, Franky FNGs: None COUNT: 3 Based on last night’s voting, I planned and brought my running shoes instead of cross trainers. I did not plan on the constructive outlet of conversation for pent up frustration, anxiety, and cynicism. Thanks guys!
WARMUP: Run
THE THANG: Ran 5 miles with some walking to keep us as a mosey pace. 1 merkin when we got back to launch to call it a bootcamp.
MARY: ABS are for cars
ANNOUNCEMENTS: None
COT: I took us out

Pros can do this on the fly

Date: 2025-04-18 AO: _area-51 Q: snowflake PAX: Runstopper, Cheese Curd FNGs: None COUNT: 3 WARMUP: run to an brightly lite lot for some basics- IW, SSH, Merkins, stretches
THE THANG: Run to another lot for some things
Run to benches to do step ups and dips
Run to another lot to do deconstructed burpees by all cores- got to 7
Run to the rock mud pit for some stone work
Run to lot for some abs
Run home
MARY: oh yeah we did
ANNOUNCEMENTS:none
COT: run stopper just lost his 106 yr old uncle.
YHC is bringing is graduate home then relocating her to Maryland for her first job
Cheese Curd needs so many prayers, just think of one.

Good Friday Friz

Date: 2025-04-18 AO: ufo-ultimatefriz Q: Spyglass PAX: Shank, Victoria, smokey, Wu Tang is for the children, Chubbs, Yeti, sweeney_todd, Slumdog, Smelly Seal, Biden, Sooie, Fresh Meat FNGs: None COUNT: 13 WARMUP: Skipped by popular demand of the people, straight into count off THE THANG: A good game on a Good Friday…..if you were pink. The unanimous thought was yellow was superior. Pound for pound, wrist for wrist, they were poised for a romping. But the supposed romper became the rompee very quickly. Pink threw first punch and never looked back. Yellow never lead. ANNOUNCEMENTS: Shiry (Chubbs/ Sooie coworker) had a HA yesterday. Slumdog’s friend Shawn’s wife passed Smokey fellow Pergola COT: special video message from Danica to take us out.
Pink (Winner): Biden, Fresh Meat, Chubbs, Yeti, Barber, Slumdog, Paris
Yellow (Loser): Spyglass, Shank, Victoria, Smokey, Wu Tang, Smelly Seal, Sooie

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte