Swift ladder 4

Swift ladder 4

Date: 2024-09-24 AO: run Q: citgo PAX: bratwurst, Gump, soft_pretzel, tagalong, wildturkey, midriff, rock_thrill, @brisket FNGs: None COUNT: 9
WARMUP: warm up mile + dynamic stretching THE THANG: Ladder #4 – 2x 6, 2x 4, 2x 2 mins with 2 min recovery. Great effort today in muggy fall temps – great to see everyone sweat and push themselves into the uncomfortable. Thanks for coming out to this months Ladder theme workouts – hopefully this will was a helpful training block! MARY: ANNOUNCEMENTS: If you see a spare car key out on today’s course, let bratwurst know! COT:

8 Years of F3

Date: 2024-09-24 AO: fast-twitch Q: Benny PAX: kirby, voodoo, ductwork, Benny, Joker, geraldo, Astro (Kyle Kirchhoff), Alf, retread, flipper FNGs: None COUNT: 10
WARMUP: After a strong disclaimer grumbles were given when YHC called for Raintree Hills this morning. 6 pax ventured off to the hills of Raintree. THE THANG: Simple but bad, run some of Raintree worst hills in an amrap style workout. Windbluff, Smokerise, & Raintree Ln up to the country club parking lot, do 8 merkins at the intersection of Raintree and Windbluff after finishing each hill. Rinse and repeat till 6:05ish MARY: None ANNOUNCEMENTS: 10/4: Convergence at Kevlar as the AO will be shutting down after this day, followed by a blood drive later on that day. COT: Kirby with the strong takeout, we were joined by Astro, Frasier, Voodoo, Turkey Leg & Flipper at Cot. Not present for cot was Joker who probably had some early city of Charlotte meeting.
Simple but terrible idea that was throughly enjoyed by all the pax. It’s hard to believe that it’s been 8 years since I first was eh’d to F3. Through career changes, recovering from my accident almost 7 years ago, battling through numerous injuries and my parents getting divorced during the pandemic. F3 has been a true constant since I moved to Charlotte during the summer of 2016, mornings like this really emphasized the iron sharpens iron morning with a simple but tough workout through muggy conditions.

That was crappy

Date: 2024-09-24 AO: bagpipe Q: war_eagle PAX: Cooter2, Starch, wingman FNGs: None COUNT: 4
WARMUP: Mosey to a medical center parking lot with high knees, butt kickers and shuffle on the way there. Standard warmup. THE THANG: – Mosey to Cullman Park pond. 15 monkey humpers at bottom, up the hill, 15 air squats at the top. Back down and lap around the pond. Had to adjust our path bc there was a gaggle of geese on the track. 3 rounds of this dodging goose poop the whole time. – Mosey to the nature trail. Partner up. P1 runs to one set of pull up bars while P2 runs to the other set. 10 pull ups then meet in the middle for 10 hand slap merkins. 4 rounds of this. – On to picnic benches around Loch Ness for 2 sets of 30 dips. – Head back to launch stopping at Wells Fargo for Mary. Enough time for 1 minute of plank at launch. MARY: She made an appearance. ANNOUNCEMENTS: – Dahlia Grove – SOB date night 10/5 at OMB – Timekeeper on Tues at Panera after Bagpipe/Swift. Currently discussing 12 questions for Christianity. COT: YHC took us out.

BA’s Return from the J

Date: 2024-09-24 AO: skunk-works Q: baracus PAX: Mountain Momma, stonecold, smokey, lois, baracus, Spikeball FNGs: None COUNT: 6
WARMUP: Farmer carry partner chaser (5x merkins) to brick courtyard b/w church and school
THE THANG: • SSH x25 • I-Walker x15 • LSS x10 • Mountain Climbers x 15 • Merkin x10
KB THANG • Around the world x 10 (R, L) • Snatch x5L / x5R • Cleans x5L/x5R • Two-handed swing x 20 • One-handed swing x15L / x15R
Run around the church
• Clean&Pressx10L/x10R • Snatch x10L / x 10R • Goblet Squat x 20 • Snatch&Squatx5L/x5R • Clean&Squatx10L/x10R • Goblet Lunge x 10L / x 10R
Run around the church
• Halox10L/x10R • Two-handed swing x 20 • One-handed swing x 10L / x 10R • One-legged Romanian dead lift x 8L / x8R • Louganis x 10 • American hammer x 10 • One-legged glute bridge & chest press x 10L / x 10R Run around the church
MARY: LBC x15
ANNOUNCEMENTS: Blood drive Oct 4 @ Windy Rush Kevlar closure convergence with Joust Oct 4 @ Kevlar

Swelling Numbers at 0529

Date: 2024-09-23 AO: swole Q: Uncle Leo PAX: Emoji, high_tide, voodoo FNGs: None COUNT: 4
WARMUP: SSH, 2HS, IW, Cleans, Sharon Towers, Presses, Prying Squat
THE THANG: Adaption from Week 7 Day 1 of Bells and Bags written by Flipper KB: 3×8 Dbl push press 3×10 sumo jump squats 3×6 modified bruce complex
SB & KB: 10 mi. Emom alt A) 5 ground to OH with B) 2x swing, high pull, snatch
10 min EMOM alt A) 5x front to back back to front with same B) as above
Waiter and Rack carries.
MARY: 15 sec plank
ANNOUNCEMENTS: COT:
YHC was the only pax at 0526 when Voodoo arrived. Emoji and High Tide rolled in at 0529.5 bringing our merry bad to 4
Early talk of college football and visits died during the EMOM the spreadsheet is for real. YHC was so gassed at the end I couldn’t remember if High Tide or Unplugged had posted.
Some discussion of sit down stand up tests and farmers carries to predict how long you’ll live. Between that and college kid conversations it’s clear the War Baby today was 49. Little different than back in the day when we had 49 pax at workouts (Death Valley) and 45 was old.

Elon park

Date: 2024-09-23 AO: run Q: frasier PAX: bunker, fleetwood, midriff, gumbo, wingman FNGs: None COUNT: 6
WARMUP: THE THANG: Mosey up to Elon park and back. MARY: ANNOUNCEMENTS: Mental toughness talk tonight. COT:

Multiples of 47

Date: 2024-09-23 AO: firestarter Q: wildturkey PAX: das_boot, kirby, Roulette, Franky, Point Break, lex_luthor, Taco_Stand FNGs: None COUNT: 8
WARMUP: Run to 131 Main 48 Jumping Jacks 24 Imperial Walkers 24 Mountain Climbers Stretching 24 Plank Jacks
THE THANG: Stripmail/stairway circuit 48 Flutter – run 24 burpees / 24 rollback burpees – run 16 jump squats, 16 squats, 16 bimb squats – run 12 regular, wide, diamond and hand release pushups MARY: 8 reps of leg lifts, dolly, rosalita, freddy mercury, heels to heaven
ANNOUNCEMENTS: Blood Drive Dahlia Grove Terror Trails SOB date night
COT: Check on your bros

Hotel tour with food options

Date: 2024-09-22 AO: _sob Q: kirby PAX: Cheese Curd, Roulette, big tuna FNGs: None COUNT: 4 Inspired by Roulette and Cheese Curds toughness YHC pushed past not feeling well to come out and Q. WARMUP: Sure we did that. Did some Merkins and arm circles and some stretches. THE THANG: Modified stupidity to go down to Brixham and then go up to bagpipe hill. Did some work went to a fountain in front of a building on left side. 🤷‍♂️. We did challenge Merkins. One partner counted the others reps. Until failure. Reminded everyone the goal is at least 40 because if you can do that then you have a lowered chance of a heart attack. Mosey to Tunnel of love and run it in the dark. Spooky 👻. Did some Big boys after that because we earned it. Big Tuna Q jacked with permission and helped YHC stretch. YHC had his hamstring lock up. We moseyed to places that Cheese Curd and Tuna hadn’t seen and played at a park. If you want to know more about what we did stop on out next Saturday and 👀. I was very glad I got to work out with such fine men this morning. MARY: yep lots ANNOUNCEMENTS: BLOOD drive! Terror trails and Dalia Grove challenge. COT: YHC took us out

Chicken is Better than Bagels (the beef continues)

Date: 2024-09-21 AO: davinci Q: war_eagle PAX: teddyf3, soft_pretzel, Bottle Rocket (from Houston) FNGs: None COUNT: 4
WARMUP: Standard warmup by 131 Main. THE THANG: – Mosey down Blakeney Heath and through first neighborhood on right. 10 merkins at each driveway for 60 merkins to get the blood pumping. – On to cut through that leads to the secret rock pile. Best rock pile in South Charlotte if you ask me. Took turns calling lifting exercises and shifting rocks at each one. – Mosey to the playground where we partnered up for a half murph amongst teams. Then dips on benches to even things out. – Back to Blakeney at the wall behind Ild Navy for a triple nickel of merkins and wall climbs. – Nakotomi Plaza for 3 sets of partner work. Partners up the stairs in opposite direction, meet at the top for 10 hand slap situps then back down for 15 monkey humpers aimed at the yoga studio (to give the ladies some eye candy before their yoga session). – Back to launch for 5 mins of Mary. MARY: She joined throughout. ANNOUNCEMENTS: – Kirby and Roulette joined us from Stonehenge and Franky joined from his bed. – Kirby is sending out info about a charity challenge for us Pax to join. Track your miles towards the SOB goal. – F3 date night at OMB 10/5. It will be Mecktoberfest as well so a lively night for sure. Teddy said whoever comes will get to watch him in the stein holding contest. COT: YHC took us out.

How early can you start?

Date: 2024-09-21 AO: chicken-run Q: Kielbasa , midriff PAX: bratwurst, HazMat, midriff, Polly, rock_thrill, Sherpa, toolbag, wingman, das_boot FNGs: None COUNT: 10 While HazMat started at 440, we also had start times closer to 645 by rock_thrill. In the end, everyone got their desired miles on a cool-ish but humid morning.
*disclaimer: don’t think I am tagging everyone, so please update as you see fit.
WARMUP: varying prerun starts ranging from 440-539 THE THANG: 10 wandering miles courtesy of Midriff routing MARY: ANNOUNCEMENTS: COT: midriff / toolbag

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