Emily’s a Bitch
Date: 2025-02-12 AO: sacs Q: wildturkey PAX: Roulette, Hippie, Cheese Curd, Starch, Rousey FNGs: None COUNT: 6 35 degrees, raining
Emily’s Revenge GORUCK WOD 100 sandbag burpees 7 rounds of 10 burpees, 10 Russian twists, 10 squats and front carries 46 sandbag burpees
Alright, listen up, you sorry sacks of potential! You think you had a tough week? You think life’s dealin’ you a bad hand? Well, I’m here to tell you, that’s BULLSHIT! Today, we didn’t just talk about overcoming adversity, we punched it in the goddamn mouth! We didn’t just whisper about mental toughness, we screamed it at the top of our lungs! Two hundred and sixteen sandbag burpees. Two. Hundred. And. Sixteen. Did you hear me whining? Did you hear me bitching? NO! Because whining is for the weak, and we are NOT weak! We are WARRIORS! We are built to ENDURE!
We sweat. Good. Means you pushed yourselves. We bled. Better. Means you found your edge. Some of you wanted to quit. That’s where the REAL work begins! That’s where you dig down deep and find that DOG inside you! That’s where you learn what you’re truly capable of!
Did you think it was going to be easy? Did you think it was going to be comfortable? HELL NO! Embrace the suck! Love the pain! Because that pain is what’s forging you into something STRONGER! Something BETTER!
Every single rep was a battle. A battle against your mind. A battle against your body. And every single rep you finished, you WON! You conquered! You proved to yourself that you can push past your perceived limits!
So, next time you think you can’t go on, remember this workout. Remember the 216. Remember the feeling of exhaustion, the taste of vomit, the sting of sweat in your eyes. And then, DIG DEEPER! PUSH HARDER! BECOME THE BEST VERSION OF YOURSELF!
Now, go out there and CONQUER the rest of your day! Go out there and SHOW THE WORLD WHAT YOU’RE MADE OF! And remember… STAY HARD!
Emily’s Revenge GORUCK WOD 100 sandbag burpees 7 rounds of 10 burpees, 10 Russian twists, 10 squats and front carries 46 sandbag burpees
Alright, listen up, you sorry sacks of potential! You think you had a tough week? You think life’s dealin’ you a bad hand? Well, I’m here to tell you, that’s BULLSHIT! Today, we didn’t just talk about overcoming adversity, we punched it in the goddamn mouth! We didn’t just whisper about mental toughness, we screamed it at the top of our lungs! Two hundred and sixteen sandbag burpees. Two. Hundred. And. Sixteen. Did you hear me whining? Did you hear me bitching? NO! Because whining is for the weak, and we are NOT weak! We are WARRIORS! We are built to ENDURE!
We sweat. Good. Means you pushed yourselves. We bled. Better. Means you found your edge. Some of you wanted to quit. That’s where the REAL work begins! That’s where you dig down deep and find that DOG inside you! That’s where you learn what you’re truly capable of!
Did you think it was going to be easy? Did you think it was going to be comfortable? HELL NO! Embrace the suck! Love the pain! Because that pain is what’s forging you into something STRONGER! Something BETTER!
Every single rep was a battle. A battle against your mind. A battle against your body. And every single rep you finished, you WON! You conquered! You proved to yourself that you can push past your perceived limits!
So, next time you think you can’t go on, remember this workout. Remember the 216. Remember the feeling of exhaustion, the taste of vomit, the sting of sweat in your eyes. And then, DIG DEEPER! PUSH HARDER! BECOME THE BEST VERSION OF YOURSELF!
Now, go out there and CONQUER the rest of your day! Go out there and SHOW THE WORLD WHAT YOU’RE MADE OF! And remember… STAY HARD!
Beat the rain!
Date: 2025-02-11 AO: fast-twitch Q: fleetwood PAX: Astro (Kyle Kirchhoff), hopper, Alf, retread, wildturkey, ductwork, geraldo FNGs: None COUNT: 8 WARMUP: 5:00 mile (option) 1mi on 51 to Beverly Crest. THE THANG: Run up to Beverly Crest and enter with some Dynamic stretching. At 10k pace run up about half mi. 10 merkins and back to middle for 10 air squats.. continue on up the other side for another 10 merkins and back.. repeat. All finished strong and on time. turkey_leg with the fly by. MARY:. ANNOUNCEMENTS: WTF COT: Q
Round 1: Triumph at The Bull Ring! 🏃♂️💨
Date: 2025-02-11 AO: swift Q: tagalong PAX: Brisket, drive_by, frasier, Wolverine, Gump, citgo, flipper, voodoo, @moth FNGs: None COUNT: 10 Wow, #SWIFT team, we just wrapped up an intense session for Week 1 of the Park Crossing Pacers: The Double Black Diamond Challenge! It was tough, but we all pushed through the 12 two-minute mile-pace runs, logging over 5 miles this morning. :raised_hands:
Props to everyone who made it out! While flipper and voodoo found their own rhythm with a lighter run, it’s all about personal progress and finding what challenges you…LOL
Special shoutout to frasier who seemed to unlock a cheat code by running with his left arm tight across his chest—less wind resistance, or is he just a badass for being out there even with an injured arm? Either way, he was flying! :rocket:
Thanks for bringing your best to The Bull Ring. It’s about getting better together, and every step today was a step forward. :fire:
Let’s recover, regroup, and hit it even harder next week. Stay motivated, hydrate, and rest well—next week promises to be another epic chapter in our February challenge! :first_place_medal:
Several noticiable absenses include the site Q, the guy who nominated this month’s swift Q, a spanish speaking race car driver, a rock climber, a carpet cleaner, and cheese wade.
Props to everyone who made it out! While flipper and voodoo found their own rhythm with a lighter run, it’s all about personal progress and finding what challenges you…LOL
Special shoutout to frasier who seemed to unlock a cheat code by running with his left arm tight across his chest—less wind resistance, or is he just a badass for being out there even with an injured arm? Either way, he was flying! :rocket:
Thanks for bringing your best to The Bull Ring. It’s about getting better together, and every step today was a step forward. :fire:
Let’s recover, regroup, and hit it even harder next week. Stay motivated, hydrate, and rest well—next week promises to be another epic chapter in our February challenge! :first_place_medal:
Several noticiable absenses include the site Q, the guy who nominated this month’s swift Q, a spanish speaking race car driver, a rock climber, a carpet cleaner, and cheese wade.
Superbowl SkunkWorks
Date: 2025-02-11 AO: skunk-works Q: Smokey PAX: lois, Mountain Momma FNGs: None COUNT: 3 WARMUP: THE THANG: stamp the parking lot with swings, LBCs, two hand press, heels to heaven MARY: ANNOUNCEMENTS: COT: doves nest ministry
5k Bootcamp
Date: 2025-02-11 AO: bagpipe Q: Franky PAX: taggart, Roulette, Taco_Stand, Starch, Pepsi FNGs: 1 Pepsi COUNT: 6 WARMUP: easy run towards the parking deck behind Panera. Warmed up with 15 SSHs, 15 imperial walkers, and 15 merkins. THE THANG: running up the parking deck behind Panera with 5 merkins and 5 LBCs at each side. Then running down with 10 American Hammers and arm raises on each level. MARY: a bit more running to get to 3.1 miles and some additional exercises (box cutters, flutters, Rosalita, etc). ANNOUNCEMENTS: Waxhaw Trail Fest WTF is coming up April 12. Run Jen Run event in South Park – we need men to push carts. Reach out to Frazier if interested. COT: prayers for Patrick/Worm.
Falcons Crest
Date: 2025-02-11 AO: falcon-crest Q: Tuna PAX: poptart, Snuka, marge, Erin Brokavich, deep_dish, Emoji, jet_fuel, Bootlegger, Tuna, Grits, Manchester, Speedo FNGs: 1 Speedo COUNT: 12 Ran total of 2.5 miles and we stayed dry for the most par!
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers – Peter Parker
4 corners: X3 10 Merkins 10 squats 10 Carolina dry docks 10 lunges
Run to Bank – wall sits and shoulder press X3
Run to LesleeWood – Count down/up: 5 – 1 – 5 Merkins & Peter parker
Jacob’s ladder: merkins & jump squats
Finish with Mary – Ab killer workouts!
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers – Peter Parker
4 corners: X3 10 Merkins 10 squats 10 Carolina dry docks 10 lunges
Run to Bank – wall sits and shoulder press X3
Run to LesleeWood – Count down/up: 5 – 1 – 5 Merkins & Peter parker
Jacob’s ladder: merkins & jump squats
Finish with Mary – Ab killer workouts!
Post superbowl run
Date: 2025-02-10 AO: blakovery Q: frasier PAX: bunker, Circuit City, Polly FNGs: None COUNT: 4 WARMUP: Polly and Bunker for some extra miles. THE THANG: Did the Pizza route. 5 miles on the nose. MARY: ANNOUNCEMENTS: Waxhaw trail fest 4/12/25. COT:
Futbol
Date: 2025-02-10 AO: soccer Q: Orange Whip PAX: Kellen Dargle, Brian D. Vessels,, Mile High, Christmas, National Treasure, Jose Quintanilla, Orange Whip, jrr_tolkien, Renato Zamudio, f3-simba, Tormund, Kalel, Brody, 0 FNGs: 1 0 COUNT: 13 2 games Big blowout in game 1 by the 6 man team and then the 7 man team took game 2.
Perfect weather, great fellowship and a formal COT to kick off the morning.
Need to name Brody Brian Kalel Kellen Rendado
Perfect weather, great fellowship and a formal COT to kick off the morning.
Need to name Brody Brian Kalel Kellen Rendado
It’s been a minute…
Date: 2025-02-10 AO: dmz Q: ductwork PAX: Gamestop, Pothole, Pea Shooter, Lot Lizard, Inseam, Lobstah FNGs: None COUNT: 7 WARMUP: Run to Carmel Elementary for the usual… IW, Squats, Mtn Climber, Merkins, Plank
THE THANG: Rock work on the track, parking lot partner sprints with called exercises (dips, step-ups, incline merkins) Mosey back towards launch stopping at each driveway on Camilla for merkins and squats + 5 burpees for each car we passed. People’s chair, air presses and “Wall-tar Njaye”
MARY: Flutter, LBCs, Freddy Mercury
Great to be back at DMZ, probably 18 months or more since YHC posted here. A quiet but solid group of men. And the PAX definitely worked off some beers and wings from the SB.
ANNOUNCEMENTS: Reach out to those brothers we’ve not seen a while. It can make a big impact.
COT: YHC
THE THANG: Rock work on the track, parking lot partner sprints with called exercises (dips, step-ups, incline merkins) Mosey back towards launch stopping at each driveway on Camilla for merkins and squats + 5 burpees for each car we passed. People’s chair, air presses and “Wall-tar Njaye”
MARY: Flutter, LBCs, Freddy Mercury
Great to be back at DMZ, probably 18 months or more since YHC posted here. A quiet but solid group of men. And the PAX definitely worked off some beers and wings from the SB.
ANNOUNCEMENTS: Reach out to those brothers we’ve not seen a while. It can make a big impact.
COT: YHC
Punk Rock Fitness
Date: 2025-02-10 AO: swole Q: wildturkey PAX: Emoji, flipper, voodoo, high_tide, Uncle Leo, Starch FNGs: None COUNT: 7 Alright, men, let’s talk about fitness… and punk rock. Stick with me, this is going somewhere.
Think back to the 1970s. Music had evolved from its roots in country and blues, through the psychedelic era, and morphed into these bloated, over-produced, technically complex progressive rock epics. Think Yes, Genesis, ELP – incredible musicians, no doubt, but the raw energy, the gut-level connection, was getting lost in the virtuosity.
Then something happened. Record companies upgraded their equipment, and all that old gear got sold off cheap. Independent labels sprang up, suddenly able to press their own records. And what did they do? They gave a platform to bands who weren’t interested in 20-minute guitar solos. They wanted raw emotion, stripped-down energy, and a return to the basics.
Punk rock was born. The Ramones, The Clash, The Sex Pistols – they weren’t necessarily the most technically proficient musicians, but they played with passion, with conviction, and they connected with a generation that was hungry for something real.
Now, fast forward to today. The fitness industry, much like 70s rock, has become bloated. Fancy gyms, expensive equipment, miracle supplements – it’s all become a massive, over-complicated production. They try to sell you the idea that getting healthy requires a huge investment of time, money, and specialized knowledge. But just like punk rock stripped music back to its core, F3 strips fitness back to its core.
Think about it: Move more, eat less. That’s the essence of it. Just like a three-chord punk song, it’s simple, but it’s powerful. And what’s more punk rock than a kettlebell? It’s just a hunk of iron. No fancy pulleys, no digital readouts, no personalized training programs. It’s you versus the weight. It’s raw, it’s primal, it’s effective.
F3, like punk rock, is a rebellion against the over-complication of its industry. It’s about community, it’s about pushing yourself, and it’s about getting back to the basics. No frills, no fancy gyms, just a bunch of guys working hard and supporting each other. It’s the punk rock of fitness. So next time you’re swinging that kettlebell, remember: you’re not just working out, you’re sticking it to the man. You’re choosing raw energy over pomp and circumstance. You’re choosing F3. Now, go out there and make some noise.
Warm-Up SSH Halos Around the world Squats Figure 8s
Kentucky Burpee 3 e/s x 10 rounds
15 shrugs with farmer carry x 4 Waiter carry with 5 squats x 2 Rack carry with 5 squats x 2
50 unbroken swings
Hollow body hold Glute bridge Glute bridge/sit-up x 20 100 flutter Plank
Think back to the 1970s. Music had evolved from its roots in country and blues, through the psychedelic era, and morphed into these bloated, over-produced, technically complex progressive rock epics. Think Yes, Genesis, ELP – incredible musicians, no doubt, but the raw energy, the gut-level connection, was getting lost in the virtuosity.
Then something happened. Record companies upgraded their equipment, and all that old gear got sold off cheap. Independent labels sprang up, suddenly able to press their own records. And what did they do? They gave a platform to bands who weren’t interested in 20-minute guitar solos. They wanted raw emotion, stripped-down energy, and a return to the basics.
Punk rock was born. The Ramones, The Clash, The Sex Pistols – they weren’t necessarily the most technically proficient musicians, but they played with passion, with conviction, and they connected with a generation that was hungry for something real.
Now, fast forward to today. The fitness industry, much like 70s rock, has become bloated. Fancy gyms, expensive equipment, miracle supplements – it’s all become a massive, over-complicated production. They try to sell you the idea that getting healthy requires a huge investment of time, money, and specialized knowledge. But just like punk rock stripped music back to its core, F3 strips fitness back to its core.
Think about it: Move more, eat less. That’s the essence of it. Just like a three-chord punk song, it’s simple, but it’s powerful. And what’s more punk rock than a kettlebell? It’s just a hunk of iron. No fancy pulleys, no digital readouts, no personalized training programs. It’s you versus the weight. It’s raw, it’s primal, it’s effective.
F3, like punk rock, is a rebellion against the over-complication of its industry. It’s about community, it’s about pushing yourself, and it’s about getting back to the basics. No frills, no fancy gyms, just a bunch of guys working hard and supporting each other. It’s the punk rock of fitness. So next time you’re swinging that kettlebell, remember: you’re not just working out, you’re sticking it to the man. You’re choosing raw energy over pomp and circumstance. You’re choosing F3. Now, go out there and make some noise.
Warm-Up SSH Halos Around the world Squats Figure 8s
Kentucky Burpee 3 e/s x 10 rounds
15 shrugs with farmer carry x 4 Waiter carry with 5 squats x 2 Rack carry with 5 squats x 2
50 unbroken swings
Hollow body hold Glute bridge Glute bridge/sit-up x 20 100 flutter Plank