3 for a bank drive-through workout
Date: 2025-08-05 AO: falcon-crest Q: Snuka PAX: deep_dish, jet_fuel FNGs: None COUNT: 3 I pulled into the parking lot in the steady downpour fully expecting no one to show up. To my unexpected surprise, there was both Deep Dish and Jet Fuel. The show must go on! We got out of our warm, dry cars and quickly headed for the bank drive through refuge.
THE THANG: Warmup: Low Slow Squats Imperial Walkers Merkins LBC’s American Hammers Calf, Leg, Runners Stretches
Made a quick dash to the over-hang outside of Jersey Mikes and did box cutters
Made a quick run back to the bank for the main event of the morning. We proceeded to do a Jacob’s Ladder starting with 1 merkin along the wall followed by jogging to the far wall and doing 15 donkey kicks. About after the 5th round, we called an audible and did balls to the wall for 10 seconds in place of donkey kicks for the remaining 10 rounds
We then headed back to Jersey Mikes to some Mary, followed by a quick sprint to the office building entrance. We did people’s chair, arm raises and J Lo’s.
Headed back to the bank and stopped briefly at Walgreens beforehand. For a 2 minute time kill we did Peter Parker’s courtesy of Deep Dish
Thanks to Deep Dish and Jet Fuel for coming out. This is the value of F3. Iron sharpening iron! Pushing each other. Holding each other accountable.
ANNOUNCEMENTS: None
COT: Yours Truly with the takeout
THE THANG: Warmup: Low Slow Squats Imperial Walkers Merkins LBC’s American Hammers Calf, Leg, Runners Stretches
Made a quick dash to the over-hang outside of Jersey Mikes and did box cutters
Made a quick run back to the bank for the main event of the morning. We proceeded to do a Jacob’s Ladder starting with 1 merkin along the wall followed by jogging to the far wall and doing 15 donkey kicks. About after the 5th round, we called an audible and did balls to the wall for 10 seconds in place of donkey kicks for the remaining 10 rounds
We then headed back to Jersey Mikes to some Mary, followed by a quick sprint to the office building entrance. We did people’s chair, arm raises and J Lo’s.
Headed back to the bank and stopped briefly at Walgreens beforehand. For a 2 minute time kill we did Peter Parker’s courtesy of Deep Dish
Thanks to Deep Dish and Jet Fuel for coming out. This is the value of F3. Iron sharpening iron! Pushing each other. Holding each other accountable.
ANNOUNCEMENTS: None
COT: Yours Truly with the takeout
The same… but different
Date: 2025-08-04 AO: swole Q: flipper PAX: Floyd, Uncle Leo, Unplugged, Toto, flipper FNGs: None COUNT: 5 Five PAX joined together in the Calvary parking lot this morning to enjoy some cooler temps and start the week with a solid pump. The playlist was delightfully retro, with most songs being published before any of the PAX were old enough to remember their debut. The spreadsheet was followed “loosely”
WARMUP: Synovials, Sharon Towers, LSS, Hello Hips (thank Unplugged for naming this one), Swings, SLDL,Prying Squat.
THE THANG: 15 sets of 3 half snatches per side every 90 seconds. Threw in 8 merkins for flair.
“Circle of Deadlifts” – set 2 28kg bells in the middle of the circle. Each PAX did AMRAP Deadlifts while the other four swapped between two static positions each time a new PAX stepped in. The first time round we did suitcase holds, the second time we alternated High/Low plank
MARY: boat/canoe
ANNOUNCEMENTS: October blood drive
COT: YHC took us out
WARMUP: Synovials, Sharon Towers, LSS, Hello Hips (thank Unplugged for naming this one), Swings, SLDL,Prying Squat.
THE THANG: 15 sets of 3 half snatches per side every 90 seconds. Threw in 8 merkins for flair.
“Circle of Deadlifts” – set 2 28kg bells in the middle of the circle. Each PAX did AMRAP Deadlifts while the other four swapped between two static positions each time a new PAX stepped in. The first time round we did suitcase holds, the second time we alternated High/Low plank
MARY: boat/canoe
ANNOUNCEMENTS: October blood drive
COT: YHC took us out
Blakeovery
Date: 2025-08-04 AO: run Q: bunker PAX: Polly, fire_hazard, gumbo, wingman FNGs: None COUNT: 5 WARMUP: Bunker & the Bird ran a little THE THANG: Providence CC for 5 miles MARY: Of course not…we’re runners ANNOUNCEMENTS: It was humid, but not as hot. COT:
Best Buy, more like Best Guys
Date: 2025-08-04 AO: firestarter Q: wildturkey PAX: Melons, Franky, Point Break, kirby, midriff FNGs: None COUNT: 6 I wrote a good one and it got erased. Look at the picture and use your imagination.
Horsey 1/2 Marathon
Date: 2025-08-03 AO: horseymchorsearse Q: Orange Whip PAX: kirby, wildturkey, retread, beaver, soft_pretzel, madison, tweetsie, voodoo, double_e, geraldo, Flip Phone, Mayflower, hoover, slim_fast, Spammer, Orange Whip, transporter, flipper, turkey_leg, fire_hazard, Starch, ChickenWing, citgo, Chopper, Cheese Curd, Roulette, sledge, war_eagle, Mountain Momma, Horsehead, Alf, MAD, Cliffhanger (F3 Waxhaw), bratwurst, Focker, Boondocks, Chatterbox, Rhapsody, Shania, Clay Sankey, Gareth Davies, Fester, Loan Shark, Casey, Ebenezer FNGs: None COUNT: 45 It was an amazing morning in S. Charlotte as 60 plus dudes decended upon the worst set of hills around to take on the first Horsey 1/2 Marathon & Ruck.
The weather cooled down to much more manageable levels and really helped make the day more enjoyable less miserable.
40+ guys showed up to Ruck & Run and many more AOs showed up in support.
We started off the morning at 0545 and announced our new A51 Nantan – Hoover!
If you know the guy you know he’s the perfect guy for the job. A true leader, a humble man and all around good guy – and at the same time the guy you want on your side during a bar fight. He’s motivated to get the region rolling stronger than ever. Please support him as he takes on this challenge.
Many site FNGs today and many more who have never come close to running 8 full laps of Horsey so we really didn’t know what to expect.
Lots of guys charging hard, including the ruckers – according to Focker, he and Loan Shark led the way on the ruck side.
Citgo finished 1st overall with Rhapsody and Waxhaw’s Shania right behind.
The best thing was seeing the size of the group on the course and pretty much never running/rucking alone.
Chester – with cigarette in hand, made a timely appearance and was taking it all in which might have been his greatest moment as 44 sweaty shirtless men pranced by his house. It was as weird as ever, except the daylight made it more weird.
Beaver was back out after hip surgery and even ran a couple laps :clap: awesome to see
Citgo seemed to be in a full sprint and finished in 1:33 :exploding_head: pretty much everyone else’s best 1/2 marathon time ever on flats
Rhapsody – the college decathlete – kept pace for a while but he was in a battle with Shania (who works for him) until the very last lap before pulling out ahead.
Horsehead, with a pulled hammy refused to give up until he hit 13.1 and made it back to the parking lot on one leg… :clap:for finishing it out like a real man.
Some guys did a mix of ruck and running throughout.
Thanks for the CPR volunteers, thankfully they weren’t needed.
Thank you to Slim Fast who left his Yukon at the top with water and also made sure the PAX all made it back safely.
Speaking of, Slim, he absolutely crushed the race and came in 5th overall after taking it easy halfway through the race. He’s still a beast.
The shirts came out awesome (IMO), we should really give Chester one
Lots of Waxhaw guys came out which was really great to see.
Over $1000 raised for a Mom and her two girls who lost their trailer (their home) during Helene. Tweetsie will give money during BRR.
If you didn’t make it out but you donated to the cause, I’ve tagged you here. Thank you so much.
Maybe we’ll do a 2nd annual next year, we’ll see.
Thanks for letting me be the Nantan the past two years. It was a huge honor.
The weather cooled down to much more manageable levels and really helped make the day more enjoyable less miserable.
40+ guys showed up to Ruck & Run and many more AOs showed up in support.
We started off the morning at 0545 and announced our new A51 Nantan – Hoover!
If you know the guy you know he’s the perfect guy for the job. A true leader, a humble man and all around good guy – and at the same time the guy you want on your side during a bar fight. He’s motivated to get the region rolling stronger than ever. Please support him as he takes on this challenge.
Many site FNGs today and many more who have never come close to running 8 full laps of Horsey so we really didn’t know what to expect.
Lots of guys charging hard, including the ruckers – according to Focker, he and Loan Shark led the way on the ruck side.
Citgo finished 1st overall with Rhapsody and Waxhaw’s Shania right behind.
The best thing was seeing the size of the group on the course and pretty much never running/rucking alone.
Chester – with cigarette in hand, made a timely appearance and was taking it all in which might have been his greatest moment as 44 sweaty shirtless men pranced by his house. It was as weird as ever, except the daylight made it more weird.
Beaver was back out after hip surgery and even ran a couple laps :clap: awesome to see
Citgo seemed to be in a full sprint and finished in 1:33 :exploding_head: pretty much everyone else’s best 1/2 marathon time ever on flats
Rhapsody – the college decathlete – kept pace for a while but he was in a battle with Shania (who works for him) until the very last lap before pulling out ahead.
Horsehead, with a pulled hammy refused to give up until he hit 13.1 and made it back to the parking lot on one leg… :clap:for finishing it out like a real man.
Some guys did a mix of ruck and running throughout.
Thanks for the CPR volunteers, thankfully they weren’t needed.
Thank you to Slim Fast who left his Yukon at the top with water and also made sure the PAX all made it back safely.
Speaking of, Slim, he absolutely crushed the race and came in 5th overall after taking it easy halfway through the race. He’s still a beast.
The shirts came out awesome (IMO), we should really give Chester one
Lots of Waxhaw guys came out which was really great to see.
Over $1000 raised for a Mom and her two girls who lost their trailer (their home) during Helene. Tweetsie will give money during BRR.
If you didn’t make it out but you donated to the cause, I’ve tagged you here. Thank you so much.
Maybe we’ll do a 2nd annual next year, we’ll see.
Thanks for letting me be the Nantan the past two years. It was a huge honor.
Knuckle draggers
Date: 2025-08-03 AO: donut-ruck Q: Cheese Curd , Hops PAX: Hops, Cheese Curd FNGs: None COUNT: 2 WARMUP: decide the direction THE THANG: start walking MARY: nope ANNOUNCEMENTS: none COT: not really
Good 1st and 2nd F for 4.5 miles. Great morning to get out!
Good 1st and 2nd F for 4.5 miles. Great morning to get out!
Just Two Chaps Putting in Work…
Date: 2025-08-02 AO: olympus Q: Krzyzewski PAX: Floyd FNGs: None COUNT: 2 Far removed from the excitement of the equestrian event, Olympus hosted two pax looking for a high weight / low mileage beatdown. The weather cooperated unreasonably well – the rain largely held off and YHC almost felt a chill at one point, which was much welcomed among the nonsensical high temps lately. T-claps to Floyd for posting today and providing some much needed banter to counter the monotony of the on-going ABC / Double Press pump. 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) Armor Building Complex (w/o Presses) EMOM (15 min.) – Double clean (2x) – Double squat (3x) 2) Barrage of Double Presses (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) 3) Combo Set (3 sets) – Deadlift -> upright row (5x) – Lawnmower rows (6x e/s) 4) Front-Side of a Snatch Pyramid (3 sets) – Snatches (2x e/s; add 2x e/s each set) – Heavy swings (10x) – Merkins (10x) MARY: Farmer’s carries to the nearby light post and back to close out the beatdown ANNOUNCEMENTS: – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Slack for details) – :drop_of_blood: Next Blood Drive (10/3) (keep an eye out for forthcoming details – :pray: Sending prayers to The Worm and his family as he continues is battle – :books: “The voyage of the best ship is a zigzag line of a hundred tacks. See the line from a sufficient distance, and it straightens itself to the average tendency.” – Ralph Waldo Emerson, Self-Reliance It’s easy to step back and envy another man’s journey and his success. From far enough away, it almost seems effortless and preordained. But ask any man who is in the trenches pursuing those great heights and he’ll tell you life is anything but an “up and to the right” journey. Indeed, it’s a series of zigs and zags. Highs and lows. It’s important to remind yourself, especially in those low moments, that harmonic rotations are part of the process. Trust your systems – they’re the ones that will deliver the results in the end, despite the inherent volatility along the way. COT: Two man circle (?) of trust and YHC took ’em out
Thick Air
Date: 2025-08-01 AO: the-brave Q: teddyf3 PAX: fire_hazard, wingman, soft_pretzel FNGs: None COUNT: 4 WARMUP: Brief warmup with Windmill and potato pickers followed by 5 merkins. THE THANG: ventured around BCC with a stop at MOST ( wingman ) cul de sacs. Various exercises but made sure to get 5 merkins in at each stop. MARY: tons ANNOUNCEMENTS: Horsey race and order your F3 shirts COT: I took us out with the help of a furry friend.
No Selfie Stick Needed
Date: 2025-08-01 AO: ufo-ultimatefriz Q: MARTA PAX: Steve Hall, Fruity Pebbles, Shank, Yeti, Pfeffer, Situation, Chandelier, Smothered, Mayo, Crawdad, Mr Brady, MARTA, Ikea, Biden, Pine Eye, Wario, Peaches, Dora FNGs: 1 Dora COUNT: 19 WARMUP: None THE THANG:
It was noted in CoT that we are past the summer solstice…meaning the days will get shorter… extrapolated out.. it means the days will get cooler. Today was not one of those days.. 70s and muggy uggh.. 19 Pax counted off once the lights were bright and the pinnies arrived. Steve Hall was disappointed that didn’t have the opportunity to further describe the micro adjustments to the regulation disc and the pro playoff seedings.
Despite having the better team on paper (per Fruity Pebbles), Pink’s mood was dismal from the start. An early turn over from Vicky to Mr Brady was forced by Yeti – demonstrating that Pink had matchup problems up and down the field. Yellow took control of the game and really never looked back. Every kickoff had a streaking @peaches for 30 unguarded yards for which Pink had no answer. Frustration set in as Yellow’s defense picked up in the endzone and stifled every opposing red zone opportunity. As the discontent mounted toward the end of the game even @sitch was calling questionable fouls in in the endzone. Yellow’s monopoly on handlers eventually ruled the day as Pink couldn’t handle the match zone and switching thrown at them.
At time, Fresh called for a group photo to better market his new disc. Given the dismal performance, Pink eye volunteered to take it and crop the Christian logo from the image.
Shout outs: – Welcome back to Fridays Smothered – Strong performance by @peaches and Mr Brady; running hard, heavily involved in the game with several scores
Defensive Player of the Day: Victoria
Quote of the Day: “Soreness is weakness leaving the body” – Chandelier
Announcements: FellowshipFriday (Spyglass) will be relocated to a new location this Month only (8/8) as STACKS is closed for annual vacations.
CoT: Prayers for Laura (Fresh’s cousin) with CLL Biden takes us out
Pink: 9 Fresh Meat Fruity Sitch Mayo Yeti Ikea Pfeffer Pink Eye Wario Biden
Yellow: 14? MARTA Vicky Shank Smothered Crawdad Peaches Willard/FNG-Dora Chandelier Mr. Brady
It was noted in CoT that we are past the summer solstice…meaning the days will get shorter… extrapolated out.. it means the days will get cooler. Today was not one of those days.. 70s and muggy uggh.. 19 Pax counted off once the lights were bright and the pinnies arrived. Steve Hall was disappointed that didn’t have the opportunity to further describe the micro adjustments to the regulation disc and the pro playoff seedings.
Despite having the better team on paper (per Fruity Pebbles), Pink’s mood was dismal from the start. An early turn over from Vicky to Mr Brady was forced by Yeti – demonstrating that Pink had matchup problems up and down the field. Yellow took control of the game and really never looked back. Every kickoff had a streaking @peaches for 30 unguarded yards for which Pink had no answer. Frustration set in as Yellow’s defense picked up in the endzone and stifled every opposing red zone opportunity. As the discontent mounted toward the end of the game even @sitch was calling questionable fouls in in the endzone. Yellow’s monopoly on handlers eventually ruled the day as Pink couldn’t handle the match zone and switching thrown at them.
At time, Fresh called for a group photo to better market his new disc. Given the dismal performance, Pink eye volunteered to take it and crop the Christian logo from the image.
Shout outs: – Welcome back to Fridays Smothered – Strong performance by @peaches and Mr Brady; running hard, heavily involved in the game with several scores
Defensive Player of the Day: Victoria
Quote of the Day: “Soreness is weakness leaving the body” – Chandelier
Announcements: FellowshipFriday (Spyglass) will be relocated to a new location this Month only (8/8) as STACKS is closed for annual vacations.
CoT: Prayers for Laura (Fresh’s cousin) with CLL Biden takes us out
Pink: 9 Fresh Meat Fruity Sitch Mayo Yeti Ikea Pfeffer Pink Eye Wario Biden
Yellow: 14? MARTA Vicky Shank Smothered Crawdad Peaches Willard/FNG-Dora Chandelier Mr. Brady