Witty and Interesting Title Here

Witty and Interesting Title Here

Date: 2025-08-11 AO: swole Q: Unplugged PAX: Uncle Leo, taggart, Fotomat, Emoji FNGs: None COUNT: 5 WARMUP: SSH ATW Unplugged Sprinklers Swings Arm Circles Phelps
THE THANG: #1 – Week 10, Day 1 of the eternal spreadsheet. Today was ABC for 20 rounds EMOM. This was an easy day compared to last Wed’s meathead. taggart did not agree. -2 Dbl Cleans -1Dbl Pres -3 Front Squats.
#2 – Carries around the parking lot. Suitcase (l/r), Rack (l/r), Waiter…..only your less strongside, thus we are remain uneven! Uncle Leo did not approve. Along the way Fotomat had a name revelation. The ‘mat’ in his F3 name apparently is common in his family. See, we meatheads are insightful in naming a FNG…a second time! Emoji briefly regaled us of his years touring as a sought after VBS song leader. Who knew we had a VBS popstar boyband sensation amongst us!
#3 – Brief complex/time killer Single Bell 10 reverse lunges (5 each side) 10 Good mornings 20 2H swings. Repeato.
MARY: 1:15 of plank ANNOUNCEMENTS: Nada. COT: YHC took us out. Keep pressing forward, keep posting, reach out to a PAX you have not seen in a while.
-UP

I’m back

Date: 2025-08-11 AO: run Q: frasier PAX: bunker, fire_hazard, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: Ran Hunter Oaks MARY: ANNOUNCEMENTS: COT:

Google Earth Routes- longer than they look

Date: 2025-08-11 AO: firestarter Q: Cheese Curd PAX: Abacus_III, wildturkey, abacus, Odd Job, Trickle, kirby, Point Break, Franky, the_abacus FNGs: None COUNT: 8 WARMUP: SSH, IW while we wait for Odd Job THE THANG: FireStarter Pre blast: 6 Cul-De-Sacs Format: 5 stations/exercises
Exercise 1 – Burpee Builder • Start with 1 burpee • Every time you reach that end again, add +1 burpee (so round 2 = 2 burpees, round 3 = 3 burpees, etc.).
Exercise 2 – 3 Merkin Variety (20 reps each) – Diamond push-up – Staggered-hand push-up (switch sides halfway) – Hand-release push-up
Exercise 3 – Ab Variation (30reps) Change core movement each round: • heels to heaven • Box Cutter • Elbow to opposite knee
Exercise 4 – Squat Variation (40 reps) Rotate squat style each round: • Jump squat • Prisoner squat (hands behind head) • MKY humpers
Exercise 5 5 Dive Bomber merkins
Backwards run out out of street
MARY: saw here, see above ANNOUNCEMENTS: keep an eye out for some runs, all types of distances
COT:

“So we’re heading to the deck, right?”

Date: 2025-08-05 AO: bagpipe Q: Starch PAX: Hawkeye, Pilgrim, Roulette, wildturkey FNGs: None COUNT: 5 I knew it was gonna rain, but I was unprepared for the absolute downpour awaiting us when we arrived. My first bagpipe post in months was well worth it to workout with some absolute beasts – Hawkeye Pilgrim Roulette and wildturkey put in some great work on an improvised deck workout.
WARMUP: Swiftly mosey to the deck as it poured down rain on the 4 brave pax who decided to get better on a rainy Tuesday morning.
1st floor warmup: SSH Hillbillies Imperial Walkers Merkins MountIn climbers Runners stretch
THE THANG: Each floor, we focused on a body part. Legs: Donkey kicks, jump squats, lunges, and/or wall sit Core: Flutters, Freddie mercuries, Heels to heaven, American hammers Upper body: Merkins, Carolina Dry Docks, plank
Between floors, we’d jog up one ramp and then do one of the following on the other ramp: Lunge walk, backward shuffle, side shuffle
Made it up to floor 7, then back down to the basement before moseying back to launch to find out that the swift fellas didn’t have it in em to finish out their time.
MARY: Throughout
ANNOUNCEMENTS: Sign up for an event. We got plenty coming up.
COT: Really thankful for the pax who showed up. Prayed for those who were and weren’t out there that we can continue to strive for greatness even when the easy route seems best.

We Worked Out

Date: 2025-08-09 AO: stonehenge Q: war_eagle PAX: Cheese Curd, Roulette FNGs: None COUNT: 3 WARMUP: Warmup on the fake grass at Stream Park. THE THANG: – Window shop at the Bowl alternating between merkins and v-ups at every door. – Parking deck ladder, up a floor then exercise then down stairs to ground. Up 2 floors with exercise at each floor then down stairs to ground. All the way to top on 4th floor. – Top of deck a grinder with core exercises and hairburners between. – Back to launch. MARY: Throughout ANNOUNCEMENTS: Mountain Run COT:

Kettlebells of America

Date: 2025-08-09 AO: olympus Q: Krzyzewski PAX: flipper, Toto FNGs: None COUNT: 3 Like YHC’s late-grandmother’s cooking, the weinke today was dry, tough, and devoid of any spice. Effectively back-to-back ~18 EMOMs of snatches and double presses left a bit to be desired in terms of variety. However, what we lacked in diverse movements, we more than made up for in sheer repetition of upper body punishment. Traps and deltoids will be buzzing tomorrow morning for sure. Flipper and Toto brought the mumblechatter to help fuel us through the monotony. Also, Toto brought a fan and some sort of breakfast biscuits, but that’s a different story for a different day. As always, YHC appreciates everyone who posts as we kick off the weekend right. 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) Batches of Snatches EMOM (18 min.) – Single-bell snatch (5x – on one side) 2) Barrage of Double Presses (6 sets…woof) – Double presses (2x) – Double presses (3x) – Double presses (5x) 3) Squat Thang (2 sets) – Transformer (5x) – Single-handed swing (5x) – Front squats (5x) – Repeato other arm MARY: “Carry Mary” with a single bell and then a glutebridge thrown in for good measure ANNOUNCEMENTS: – :saluting_face: Newly-minted Nantan, Hoover, is looking for volunteers for his new regime…reach out on Slack if you have any interest – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Slack for details) – :drop_of_blood: Next Blood Drive (10/3) (details shall be forthcoming) – :pray: Continually sending prayers to The Worm and his family as he navigates next steps in his recovery – :skull_and_crossbones: Memento mori…also your periodic reminder to smile more COT: Hoover took out the pax from both groups in the COT

Back on the schedule

Date: 2025-08-09 AO: centurion Q: Point Break PAX: Snuka, lorax, snowflake, Cheese Curd, Sloppy, Funny Farm FNGs: None COUNT: 6 WARMUP: welcome some old, yet fimiliar faces
THE THANG: run to the mall for some stairs and partner work.
Run to the ruck pile to get some full body burn
Back to the parking lot for 3 rounds of suicides.
Done
MARY: we got a bunch in
ANNOUNCEMENTS: none
COT: YHC took us out

Q in Absentia

Date: 2025-08-08 AO: mountain-goat Q: Spammer PAX: Spammer, retread, Sensei, gullah, sledge, lois, Pele, mallcop, Shrute FNGs: None COUNT: 9 WARMUP: Ran to intersection of RR & RR for some dynamic stretching. THE THANG: One clock-wise loop around RR, and then on the second loop we branched out and took all the lefts. Anytime you can make a left take it. Otherwise go straight. If you run to a dead end then turn around and keep running straight until you can make another left. This will eventually dump you back out on RR and you can complete the loop. COT: Sensei

300 hundo

Date: 2025-08-08 AO: scars Q: Roulette PAX: wildturkey, Blanks FNGs: None COUNT: 3 THE THANG: 3.5 miles of hills thru Ballantyne CC Really appreciate the company of wildturkey getting his miles in for Pathfinder and Blanks is becoming a regular, hope he catches the bug and finds his way to a bootcamp MARY: This is scars, we don’t really do that here ANNOUNCEMENTS: Today was YHC 300 post, I am grateful for all of the men that make this community what it is and for the fellowship. COT: kirby took us out

Young Guns

Date: 2025-08-08 AO: joust Q: poptart PAX: puddin_pop, Focker, geraldo, Header, ductwork, Limey, Wheels, Crossbar, Sticker Price, Footer FNGs: None COUNT: 11 2.3 miles and a bunch of merkins, monkey humpers, RDLs, other stuff. Great to see the young guns out pushing us old guys. Enjoy the weekend fellas.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte