1/10 The Rock – Limey

1/10 The Rock – Limey

Date: 2026-01-10 AO: the-rock Q: Tuna PAX: hopper, Mr. Magoo, Alf, geraldo, ChickenWing, Snuka, Tuna, Benny, Limey FNGs: None COUNT: 9 Ran 4 miles and visited most of the rotunda in Piper Glen, plenty of lunges, merkins, and LBC’s MARY: abs and thangs ANNOUNCEMENTS: Convergence-info somewhere on slack

Name Changes and Frustrations

Date: 2026-01-10 AO: chicken-run Q: soft_pretzel PAX: turkey_leg, Green Label, tuck, Doublemint, Chopper, Lasso, soft_pretzel, jrr_tolkien, gumbo, drive_by, Dandelion, HazMat, kirby, Franky, hairball, wingman, midriff, bratwurst FNGs: None COUNT: 18 WARMUP: THE THANG: one of Tuck’s latest designs, “Carmel” had some good hills and plenty of new terrain. Nice finish on the Greenway. MARY: ANNOUNCEMENTS: I missed them because I was hella-late getting back. Site Q fail. COT: While democracy has many wonderful applications, we learned that naming F3 sites is not one of them. The vote ended in a tie between two names that I don’t think anyone even liked. So we went away nameless. Rather than subject anyone to that again, I have accepted a new suggestion and I hope you all like it because it’s the name. Bowlderdash. That is the name.

I have 60 mins

Date: 2026-01-11 AO: donut-ruck Q: Cheese Curd PAX: ickey_shuffle, Roulette, Broken Arrow FNGs: None COUNT: 4 WARMUP: Not at this AO THE THANG: YHC figured out that the pax was on a tight timetable, so with a 4 mile route in mind we took off
Slightly faster than fellowship at times, but we all hung in there getting 4.20 miles to 7.3 for BA
MARY: not at this AO
ANNOUNCEMENTS: no
COT: nada

Ineffective Exercises or: How I Learned the Difference Between Voodoo and Hoodoo

Date: 2026-01-10 AO: olympus Q: Krzyzewski PAX: voodoo, flipper, Emoji, Toto, Pepsi, Gapper, Schedule C, The Worm, MARTA, Blanks FNGs: None COUNT: 11 Despite being hoodwinked by the weatherman that feeds forecasts to weather apps, the pax took to the lot outside the hotbox this morning. Conditions were favorable enough (although a touch warm perhaps, at least for January), but after gathering in our usual circle, the pax quickly realized why we don’t workout in the lot near the hotbox. Bluntly, it’s lopsided terrain on an odd incline. Despite this, the pax powered through the longer than usual weinke, which ironically included the Balance Complex. Awesome to see such high numbers turning out each week – YHC appreciates each man who takes the time to come out and heckle YHC post. This odd hobby of ours has grown on YHC and it’s cool to see it catch on for others and help each pax improve and get in better shape. YHC is running behind as he has to prep for a dinner at Red Rocks (not THAT Red Rocks, Emoji :wink:) so he’ll keep the write-up streamlined…apparently the blue plate special sells out quickly and the elbows are sharp amongst the 70+ crowd, gotta jet so 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) Pelosi Ladder 2) Voodoo Complex (2 sets) 3) Hoodoo Complex (1x e/s; 2 sets) – Single-bell row – Swing – Clean – Snatch – OH reverse lunge 4) Clean ‘Em Up 2.0 (3 sets; variety of chains/complexes) – Double clean (6x) – Double squat (6x) – Double snatch (6x) – Double press (6x) – Double swing (6x) – Double renegade row (6x e/s) 5) FIVE ARISE Complex (3 sets) – Gorilla rows (5x e/s) – Upright row (5x) – Chest press (5x) 6) Balance Complex (5 sets) – Single-handed swing – R (10x) – Lawnmower row – L (10x) – Staggered merkins (10x) – Repeato with other hand (each set subtract 1x each element) MARY: A round of static holds for 1 min. each side; Flipper upped the ante by introducing the off-side leg raise for each element which YHC loved ANNOUNCEMENTS: THE PR:o:D – First Friday of the month – see Slack for details for February’s edition. :pancakes: Second F Friday (2/13) – second Friday of the month at Stacks. See Slack for details. :beers: Brew Ruck (March-ish) – see details on Slack. :drop_of_blood: Blood Drive – details coming soon, but the Candlewyck locale appears to be the place. :scroll: “Lack of moderation is the plague of pleasure. Moderation is not the scourge of pleasure, but the seasoning of it.” – Montaigne, Of Experience COT: Flipper took out the joint groups with The Rock

Superbowl II

Date: 2026-01-10 AO: _sob Q: ToeJam , PAX: Hawkeye, Roulette, Rudy, Brisket, Moth, shrinkwrap, C3P0, wildturkey, Starch, Milkman, markettimer, snowflake, Rehab, Rumproast, wu tang FNGs: COUNT: 14 WARMUP: normal SSH, IW arm circles and some stretching waiting for U06G2HL5AGN THE THANG: 10–25 | 5-Level Grinder (3 Rounds) Lvl 1 Run lap → 20 Lunges → 20 Flutter Kicks
Lvl 2 Run ramp → 15 Merkins → 20 Jump Squats
Lvl 3 Run ramp → 20 Step-ups → 30s Wall Sit
Lvl 4 Run ramp → 20 Dips → 30 Mountain Climbers
Lvl 5 Run ramp → 10 Burpees → 30s Plank Run stairs down → repeat
⏱ 25–40 | DORA partner work 100 merkins 200 plank jacks 300 LBCs
⏱ 40–55 | Deck Stations Run to next level:
1: 15 Squats 2: 20 Incline Merkins 3: 20 Lunges 4: 20 Dips 5: 10 Burpees Run down & repeat
Added some Cam Newton Superman burpees 1 after each set. MARY: throughout and a 8min Mary finisher ANNOUNCEMENTS: ultra run and cant remember exactly but wildturkey mentioned a upcoming race COT: prayers for U06C4SHHF0B son snakeeyes for his upcoming surgery and YHQ took us out. Have about 10-20 runners also show up.

Gopher Broke

Date: 2026-01-09 AO: joust Q: Horsehead PAX: geraldo, hoover, stonecold, ductwork, baracus, spackles, high_tide, Limey, Brady, Bananas FNGs: None COUNT: 11 Gopher 7s on baby grandma mt Self exploration in the parking lot Mary

The Prodigal Sons Return

Date: 2026-01-09 AO: ufo-ultimatefriz Q: MARTA PAX: Spyglass, Steve Hall, smokey, JH, Shank, Fruity Pebbles, David Baker, Zipper, Yeti, Situation, sweeney_todd, Smothered, Victoria, Toad, Puddles, Pinkeye, Wario, Aoli, Si/Mullet and Elliot/Duff FNGs: 1 Si/Mullet and Elliot/Duff COUNT: 25 MUMBLECHATTER: There was a lot of positivity this morning. No only did we have a quorum before 5:15AM, but also today marked the return of many OGs that were suffering through real and imagined injuries (~cough~ Victoria’s sore toe from a game of P-I-G). After a moment of silence for the Departed and a thorough stretching session (relatively speaking), yellow was yet again pitted against an amalgamation of red and orange jerseys.
The field was crowded as numbers of Frizz dwarfed those of joust, by a factor of 3 to 4, requiring 2 to 3 subs per team. That didn’t stop joust from heckling from a far, masking their general envy of not playing with the “young guys” despite an open invite. The Friz PAX were not discouraged and the match started even amongst a congested field and points were traded for the first half. to Fruity Pebbles’s chagrin, mileage was low. Eventually, red began to assert their skill and overall attractiveness to go up a few “breaks”, as @bullystick would say. Frustration led to a “Pick” call that could be described as “suspect” at best and even made Bullystick blush as a Victoria dime of a pass was negated. With no time to read the rulebook or defer to Steve Hall’s lecture on the finer points of ultimate, Red endured and plodded forward (unlike the Ole Miss game, the officiating did not decide the match in the end). Regardless, Yellow was mocked relentlessly on sportsmanship. The game slowly tightened despite a negated 2 point conversion from @mullet to sweeney_todd (son to father scores are worth 2 – though the conversion was rejected by the corrupted referees). In the end, red pulled away by 3 with a garbage time score cutting the final lead to 2. Red/Orange defeats yellow.
Todays match welcome the return of Vicky, Shank, Sweeney Todd (Kotters)… all with the rust showing in speed, throws, and ups, respectively. Looking forward to the rest of the season with these high quality players. With the insane numbers, mileage was low but 2nd F was high throughout the match. JH has embraced Friday Friz saving his best sprints to catch the pull (and won a few solid aerial duels). Friday Situation is in full form with some well timed and weighted throws for scores. Spikeball was missed despite a hard commit for breakfast. Zipper claims YHC’s excellent defense was due to “colorblindness” – to be proven. No injuries were had..
Welcome FNG Mullet and Duff (invited by 49er who did not post)
WARMUP SSHx20 Stretches
THE THANG: YELLOW (LOSER) Bullystick Toad JH Shank Puddles Spy Fruity Smokey Biden Peaches Zipper Flywithme Cool Runnings/Coach
Red (Winners) Yeti Sitch Duff Mullet Barber Pink Eye Smothered Victoria Wario Marta Fresh Aoli
Announcements: Breakfast Notice there are other F3 workouts about
COT Healing for Brainiac

Arbo View

Date: 2026-01-09 AO: mountain-goat Q: retread PAX: fleetwood, jello, mallcop, retread, Spammer, gullah, Insomniac, beaver, Pele, Mayflower, Mounds FNGs: None COUNT: 11 WARMUP: 1.1 miles east on Pineville-Matthews Road to Arboretum View. THE THANG: Arbo View loops around the undetermined four-sided shape until 0600. Return to South Charlotte Middle. Strong efforts by everyone this morning, continuing a great start to 2026. MARY: No ma’am. ANNOUNCEMENTS: None COT: Fleetwood led us in prayer.

Ghost written for stats

Date: 2026-01-06 AO: falcon-crest Q: jet_fuel PAX: ChickenWing, MARTA, puddin_pop, semi-gloss, Motorboat, Grits, Slingshot, Erin Brokavich, hopper, Emoji, Limey FNGs: None COUNT: 13 ….

Back flat it

Date: 2026-01-08 AO: the-devils-turn Q: flipper PAX: grasshopper, frasier, gumbo, fleetwood, flipper, Astro (Kyle Kirchhoff), Cheese Curd, Gump FNGs: None COUNT: 8 WARMUP: nope THE THANG: out and back on the greenway. Varying paces resulted in PAX being pretty spread out, but it was good to have a sizeable crew for the first DT of 26 MARY: nah ANNOUNCEMENTS: nada COT: Astro took us out