Best workout ever

Best workout ever

Date: 2025-09-20 AO: the-brave Q: fire_hazard PAX: Hippie, soft_pretzel, teddyf3, frasier, wingman, bunker FNGs: None COUNT: 7 WARMUP: circle up in front of the Wells Fargo parking deck. 15 ssh 15 iw 10 windmills 10 merkins THE THANG: Head to the bottom floor of the deck to get the plan. Start on floor 1, up the stairs 2 burpees run down the ramps to the bottom for 1 burpee. Back up the stairs to the 3rd floor. Three burpees then down to the bottoms on the ramps. Stopping for the same number of burpees as the floor you are on. Keep this up adding a floor each time all the way to the top. That is 119 burpees (we didn’t do one on the first floor before going up to floor 2). Once back out in the cool air we ran back stopping for 30 Lbcs at every other street light pole down to ballantyne commons we got back to the launch right on time and I hit for miles at cot. Everyone said it was there favorite workout ever. MARY: see above ANNOUNCEMENTS: Panera. Terror trails , kickball 50k COT: help us be better people.

2 Dudes and 2 Decks

Date: 2025-09-20 AO: _sob Q: Cheese Curd PAX: teddyf3 FNGs: None COUNT: 2 WARMUP: run to the parking deck THE THANG: 1 deck of F3 workout cards Warm up at the bottom and workout to the top
Level 1: one card and run to level 2 Level 2: 2 cards and run to the next Level 3: 3 cards and run to the next
And so on until Level 8
Run down to the bottom and to the fountains
Quick round of 25 Dips and and 30 single leg bulgarian squats
Run to finish a 5k
MARY: plenty of Mary in the deck
ANNOUNCEMENTS: none
COT: I think we forgot to count off and do formal COT, but we cleansed our souls during the workout.. nothing much more to discuss.
Thanks teddyf3 for showing up and making me accountable!

“Canvas Flaps” and a Campus Tour

Date: 2025-09-19 AO: joust Q: ductwork PAX: header, hoover, puddin_pop, spackles, ductwork, marge, geraldo, gummy, @limey FNGs: None COUNT: 9 9 professionals enjoyed the FunFriday that is Joust. Great group out there this morning, with strong mumblechatter and work, especially on those bleachers. Be sure to inquire about a Canvas Flap when given the opportunity.
WARMUP: An Astro-like LONG and Quick jaunt around campus, around the track, and finally stopping at the bottom of the bleachers: IW, LSS, Merkins, Mtn. Climbers, Reverse Stationary Lunge
THE THANG: “Bleachers + 5” – start at the top of the bleachers, run down the stairs and back up then complete 5 reps on an exercise. Add 1 down and up each time up to 5, then back down the ladder to 1 #LegDay 1 – 5 Merkins 2 – 5 Merkins, 5 Squats 3 – 5 Merkins, 5 Squats, 5 LBC 4 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips 5 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips, 5 Burpees 4 – 5 Merkins, 5 Squats, 5 LBC, 5 Dips 3 – 5 Merkins, 5 Squats, 5 LBC 2 – 5 Merkins, 5 Squats 1 – 5 Merkins
Mosey the long way back around towards launch, picking up a football along the way for Mint chip’s Indian Football Run. Dropped passes everywhere during the long loop… perhaps 50 more merkins (10 for each drop)
Mosey back around to the top of the stadium for people’s chair, air presses and Walltar-Jiye (sp).
MARY: Back Scratchers, Flutter, Dolly, Plank
ANNOUNCEMENTS: Blood Drive Oct. 3
COT: header with the takeout

‘Horn & Big Rock

Date: 2025-09-19 AO: scars Q: wildturkey PAX: Blanks, Roulette, kirby, Pepsi FNGs: None COUNT: 5 5 five gentlemen tackled the heights of the Murderhorn and the depths of Big Rock.

When you can’t find new territory, go with the guarantee

Date: 2025-09-19 AO: centurion Q: Cheese Curd PAX: Hawkeye, snowflake, Icarus FNGs: None COUNT: 4 WARMUP: Head over to the parking deck, cover the basics: SSH, IW, runner-merkin stretch, and some back stretches
THE THANG: 3 stairs. 4 exercises: do 1 set of exercises, run to the next floor, do the next set, run down then back up. In between rounds, do some abs
1) 15 of each: merkin, wide arm, diamond, hand release -Box cutter -flutter
2) 10 of each: 1 leg burpee, 1 leg burpee, burpee, 2 merkin burpee -toes to fence -V-up
3) 20 of each: Squat, Sumo squat, Prison Squat, Monkey Humper -Rev box cutter -Flutter
In the quad 25 Dips 15 (per leg) Single leg Bulgarian Squats
Run around the football field
10 hand-slap, partner, Dive bomb merkin
Repeat the dips and single leg
Head back home, but do 10 more Hand slap dive bomb metkins
Then 1 min of Mary
MARY: oh yeah!!
ANNOUNCEMENTS: blood drive, Terror trails
COT: YHC took us out
Icarus was keeping me honest today, always on my heels Hawkeye and Snow Flake were pushing hard
Have a great day

What the coccyx!

Date: 2025-09-18 AO: peak-51 Q: beaver PAX: slim_fast, Orange Whip, Turkey Legs, Lois, Spammer, Mounds, beaver, Keystone, Missing 1 FNGs: None COUNT: 9 WARMUP: Mosey to Parking lot COP: – SSHx20 in cadence – IWx20 in cadence – Merkinsx15 in cadence – MCersx20 in cadence – Bear crawls across parking lot with 20 right hand high merkins – Crab walk back with 20 LBC – Lunge across parking lot with 20 left hand high merkins – Lunge back with 20 LBC
THE THANG: Walk to library for 4 corner work: – 20 merkins OYO – 20 squats OYO – 20 LBCs OYO – 20 Carolina Dry Docks OYO Repeato with slight variations
2 Qi Gung forms to cleanse the energy and stretch hips
Walk to stone circle: – 20 dips – 20 steps – 20 decline merkins
MARY: Flutter, Dolly, Rosalina, Protractor
Protractor for 60 seconds
ANNOUNCEMENTS: – COT: PAX grumbled about bare handed bear crawls and crab walks and did not feel the grass in front of the library was sanitary – so YHC considers it a good beat down. PAX struggled with directions at times and instead of a circle they formed a coccyx. Good work was put in by all.
Please keep PAX that are in job transition in your prayers.
It was an honor to lead.

Refreshments were served

Date: 2025-09-18 AO: sparta Q: turkey_leg PAX: Orange Whip, baracus, Keystone FNGs: None COUNT: 4 WARMUP: mosey down to greenway. Circle up for stretching and Sharon towers. THE THANG: Run interval at 5k pace from Fountain Rock to Squirrel Lake park.
Mosey up to Pleasant plains. Run to Pleasant Ridge for neighborhood loop. Stop by TL’s house for cold refreshments.
Return to downtown Matthews for loop back towards Jet’s Pizza before returning to launch.
Total; ~6mi
Strong performance on the interval by Orange Whip, with Baracus and Keystone not far behind.
Refreshments appreciated by all at the peak of the elevation for today’s run.
MARY: None ANNOUNCEMENTS: none COT: Joined Peak 51 and Beaver for the takeout

The Breakdown: Straight Outta the Gloom

Date: 2025-09-18 AO: the-phoenix Q: wildturkey PAX: Roulette, taggart, teddyf3 FNGs: None COUNT: 4 Yo, check the rhyme, it’s time for the backblast, word is bond! This morning, the F3 crew dropped the beat on a Hero WOD, and the soundtrack was straight-up 90s hip-hop. From the East Coast to the West, we were feelin’ the vibe and gettin’ that work.
The Breakdown: Straight Outta the Gloom Cash-In: 1,000 Meter Run We started this thang like a ‘Tribe Called Quest,’ on a ‘Midnight Marauders’ mission. Legs were movin’ to the rhythm of the street, pumpin’ a ‘Scenario’ of determination. No ‘Buggin’ Out,’ just a steady pace to get the blood flowing. The air was crisp, and the mood was set, like we were ‘Ready to Die’ for the cause. Hero WOD: ‘Paz’ – Dedicated to 1st Lt. Paz Eliyahu This wasn’t about ‘Gettin’ Jiggy wit It.’ This was real. A tribute to a hero who made the ultimate sacrifice. We paid our respects with 22 minutes of pure grit.
– 23 Air Squats: – 7 Burpees. – 14 Push-Ups
22 minutes straight, a ‘Nuthin’ but a ‘G’ Thang’ of endurance and respect. Cash-Out: 1,000 Meter Run
After the main event, we hit the hill. Ten minutes of loops, mixed with ‘Insane in the Brain’ mountain climbers and plank jacks. The struggle was real, but the payoff was worth it.
“Mary”- J. Blige – 20 Glute Bridges, Flutter Kicks, Rosalitas, Hello Dolly: – 1 Minute Plank
Word up.

Flat is fun

Date: 2025-09-18 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), gumbo, bunker, Gold Digger, Dosey Doe, fleetwood, frasier, flipper, Mistake, retread, citgo FNGs: None COUNT: 11 WARMUP: 3 for a nice warmup yog THE THANG: nice morning for a greenway. Early starters Gumbo and DoseyDoe found us by COT. ANNOUNCEMENTS: Terror Trails registration, Midriffs 5k and Kickball extravaganza, blood drive. Good luck to Gumbo on his Appalachian trail run in a couple weeks, Hay is in the barn! COT: Astro took us out

4X4

Date: 2025-09-17 AO: meathead Q: Unplugged PAX: Toto, Uncle Leo, Soul Glo, Pepsi, high_tide FNGs: None COUNT: 6 Wonderful Weather Wednesday at meathead. Great day for day 2 of the Norwegian 4×4 program. Uncle Leo suggested to renaming the spreadsheet. A few I remember: -Lilly Hammer -Viking Valhalla -Bells of Berserk etc….
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.

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