10 minutes late x2

10 minutes late x2

Date: 2025-12-23 AO: skunk-works Q: Mountain Momma PAX: Smokey, Blanks, Header, lois FNGs: None COUNT: 5 Well F3 starts at 530 but 2 sleep malfunctions hit the group this morning, including YHC who had the Q and Lois who had the All Journey playlist (Merry Christmas Header)
Lots of swings and exercises around the circle
A few laps
A round of long farmer carries
One graceful fart from Blanks who removed himself from the circle. We’re reminded of turkey_leg and his infamous sock wipe at fast twitch.
Great takeout by Smokey
Merry Christmas to all and to all a good night! WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

And away we went

Date: 2025-12-23 AO: run Q: frasier , PAX: Brisket, bunker, citgo, fire_hazard, Gump, kirby, madison, tagalong FNGs: None COUNT: 9 WARMUP: Elite running warmup. THE THANG: we followed the plan that Soft pretzel set up for us. After a lot of silly questions by those that will go nameless we got to it. We did six rounds of four minutes on two minutes off collecting back to the six. MARY: Of course not ANNOUNCEMENTS: Convergence tomorrow at 7 AM at the maul. COT:

Benny this workout isn’t fun

Date: 2025-12-23 AO: fast-twitch Q: Benny PAX: midriff, turkey_leg, hoover, Spammer, Alf, Astro (Kyle Kirchhoff), Doublemint, Insomniac, retread, Sensei, slim_fast, Benny FNGs: None COUNT: 12 WARMUP: 11 pax gathered together in the parking lot of crunch joined by DoubleMint who’s a beast for running into Fast Twitch today. Area 51 Nantan Hoover was yet to be found at the given time(more on that later). After a veteran disclaimer with today being YHC birthday that we would be working for 60 minutes and we would have fun we went towards the neighborhood of Raintree with some heel stretches, butt kickers, and high knees mixed in by the intersection of windbluff and raintree before instructions were given. THE THANG: Simple yet brutal, 3 hills of raintree. Run all the way to the end of the culdesac of smokerise, first speedbump of windbluff, and top of the rising meadow culdesac. After finishing each hill, head to the intersection of windbluff and raintree for 5 burpees. Rinse and repeat till 6:05 MARY: Not enough time for that though we did see Nantan Hoover in the parking lot for COT who overslept his alarm but came with his cooler of fun beverages! ANNOUNCEMENTS: Frasier on Q next week regular hours 5:15 AM Keep an eye out on email and slack for your assigned q slots to start 2026 this week. Kudos to Hoover for making it for COT and the kind words about 5 years as Site Q at Fast Twitch with coach Astro. Upon Hoover becoming Nantan he had reached out looking for volunteers and he had mentioned I was one of the first ones to step up for help and will be serving on the Area 51 board with Hoover(annoucements on that coming up), anyone looking to step up reach out to Hoover or I we’d be happy to have more pax involved. Great crew this AM with some Fast Twtich veterans, Mountain Goat Pax who normally don’t come out to Fast Twitch oftene, along with Midriff for getting doublemint to come out. Its hard to believe I’m entering my 10th year of F3, been through a lot in my time here in Charlotte. Career changes, getting hit by a car, too many injuries to count, parents going through a divorce, whole nine yards. Can honestly say while I’m no where near endurance and fitness wise where I’d like to be the statement iron sharpens iron is very fitting. This year is probably the least injured I’ve been in about 6 years and am excited for the great things to come in 2026. COT: Astro with the strong takeout!

Clean Press Sasquatch

Date: 2025-12-22 AO: swole Q: flipper PAX: Blanks, Mountain Momma, high_tide, hoover, The Worm, flipper FNGs: None COUNT: 6 Little bit lighter numbers than recent history but if 6 is low tide, I’d say this KB thing might catch on. It was fun to have Mountain Momma out on a Monday and a rare hoover swinging bells to boot. high_tide and The Worm demonstrated strength AND wisdom while Blanks brought the energy and excitement as he is want to do. Thusly we set about…
WARMUP: Swings, IW, Prying Squat, Slingstops THE THANG: Clean It up set was Clean, Press, Snatch, Squat 4 X 6.
Following we did a minute on, minute off of:
Heavy Swings, Heavy dynamic high pulls, merkins, SLDL (30 e/s), floor press, lawn mowers, merkins, suitcase static hold w/ opposite leg at 90 degrees (30 seconds e/s), Merkins, Rack static same as before.
MARY: boat canoe and elbow plank ANNOUNCEMENTS: 15 year F3 anniversary on 1/1 COT: YHC took us out

5 for Rounding Run

Date: 2025-12-22 AO: base-camp Q: Snuka , PAX: geraldo, thunder_road, Limey, Smash FNGs: None COUNT: 5 WARMUP: Side Straddle Hop, Low Slow Squat, Imperial Walkers, Merkins, Plank Jacks, LBC’s, American Hammers, Leg Stretches
THE THANG: Proceeded to Rounding Run Circle. Every street light we did merkins and heels to heaven (10 each)
Proceeded back to the school at the benches. Did 10 step ups, 10 dips and 10 durkins followed by a run around the circle. (Three rounds)
Conversations included vacations, travel and sports
ANNOUNCEMENTS:
Joust starting at 7AM this Friday.
COT:
Thanks to Thunder Road for the take-out!

112 Lights and 20 elves

Date: 2025-12-22 AO: _sob Q: frasier , PAX: Paper Jam, bunker, Hippie, Rudy, Astro (Kyle Kirchhoff), Chopper, wingman, bratwurst, wildturkey, tuck, Green Label, hairball, midriff, Polly, retread, kirby, gumbo, Turkey Leg, Goodfella FNGs: None COUNT: 20 WARMUP: THE THANG: Pretty simple. Stay together, see as many lights as possible, and have a good time. MARY: Of course not ANNOUNCEMENTS: there is a convergence at the maul on Wednesday at 7 AM. All three options available, rucking, Boot Camp or run. The workout will be an hour, followed by cafeteria at Starbucks. COT: Thanks for coming out and enjoying in the festivities. Safe travels to all of you who are out and about this holiday season.

Florida Man (Virtually)

Date: 2025-12-20 AO: olympus Q: Krzyzewski PAX: flipper, The Worm, Toto, hoover, beaver, ickey_shuffle FNGs: None COUNT: 7 Cold and slightly miserable is no way to host an F3 workout, but here we were. Verily, the backdrop wasn’t delightful, but the weinke was so delightful. And since we had no place to go (except Toto, who livestreamed from Florida), let the Clean ’em Up 2.0 go, go, go (?). Yep, that felt forced, but here we are. The program was unforgiving, but at least it was only 3 sets. Truly the mumblechatter kept this one fresh and lively. We covered a lot of ground and the Nantan may have decreed YHC a new name (no complaints here). Overall, a jolly delight leading up to the official Festivus (the 23rd – also Benny’s birthday) and X-mas itself. Unplugged, do not worry. We hit the 75x swings and then some. In fact, 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) Hoodoo Complex (3 sets – 1x e/s) – 1-handed row – Swing – Clean – Snatch – OH reverse lunge 2) Clean ‘Em Up 2.0 – Olympus Edition (3 sets) – Double clean (6x) – Double squat (6x) – Double snatch (6x) – Double press (6x) – Double swing (6x) – Double renegade row (6x e/s) 3) Balance Complex – Swings (15x one side; next set other side) – Lawnmower (15x one side; next set other side) – Merkins (15x staggered one side; next set other side) – Subtract 5x each element each set 4) Carries! – Down/back with 4x goblets after each time; waiters/racked/suitcase and all the delights therein 5) Poor Man’s Flynncinerator (2 sets) – Chest press (on your six, as Hoover would say) (10x) – Swings (10x) – SLDL (10x) MARY: Naw, fam – ain’t not time fo’ dat ANNOUNCEMENTS: :mega: Wildturkey’s summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :heavy_plus_sign: Odd conviction YHC felt this week and maybe it will spur us on to better things…from a rando Twitter account: “The daily battle [most days isn’t a battle between] good versus evil. It’s hardly so epic. Most days, my real battle is doing good versus doing nothing.” Oof, may YHC feel led to make those choices to do those small things he doesn’t want to do, but absolutely should. Sometimes, oof, man, it’s really that easy. COT: :duck: Ductwork took out the joint COT

Tuck Special sans tuck/huck

Date: 2025-12-20 AO: chicken-run Q: HazMat , tuck PAX: bratwurst, Chopper, Green Label, jrr_tolkien, midriff, Rubbermaid, toolbag FNGs: None COUNT: 9 WARMUP: sleeping THE THANG: version 2 of trespassing from the man the myth the trespass legend Sr Tuck. 10 miles and 8 cold dudes MARY: it was a good mix of gravel and road ANNOUNCEMENTS: one more CR at REA be there next week! COT: more chicken!!!:chicken:

If 12 Days of Christmas Workout was Written by a 2 yr old

Date: 2025-12-20 AO: stonehenge Q: Cheese Curd PAX: ToeJam, wildturkey, teddyf3, fire_hazard FNGs: None COUNT: 5 WARMUP: 2 for the 5:30 prerun
6:00 took off to this new place to warm up IW, SSH, merkins/runner stretch
Mosey over to the new rock pile and grabbed some rocks to relocate to the old rock pile.
THE THANG: 12 11 Days of Christmas with a Twist – Q took a lot of sh!t for this one
Days 1- 2 pull ups 2- 10 supine pull ups 3- 15 curls 4- 15 presses 5- 15v-up 6- 15 dive bomb mekins 7- 20 dips 8- 20 box cutters 9- 10 jump ups 10- 15 decline 11- 24 burpees *Totally missed a day….squats….sh!t
MARY: she came & she saw us do a variety of different called exercises, even if they were not correct
ANNOUNCEMENTS: none COT: -Lively group of vets today -The workout was not exactly 12 days of Christmas because I just realized I missed 1 day and the pax was very vocal that I put a random number of exercises on each day, messing with the true format. Hence it looked like the wienkie was written by a child who scribble the workout on a paper and the Pax was forced to say, “good job, buddy” – Teddy came out today to tell us all about his new friends in Fort Mill. We learned how nice and welcoming they are. They don’t pick on him like we do, and the workouts are easier. -Fire Hazard joined YHC on the prerun and we covered a bunch of topics. From fecal transplants to the number of years he had been site Q at the Brave -Toe Jam was keeping YHC honest by staying on my heels most of the morning. I believ he set the tone for the most inappropriate joke of the morning and it only went south from there -Wild Turkey didn’t seem pleased with the number of shoulder exercises or the order in which we did them. However, this Natan has a lot on his mind, so it was great to hear and discuss the results of the survey most of the morning -YHC had this workout planned since Wednesday. Originally Brisket was on Q but her had other plans, so when I tracked him down on Thursday at the Shield, I was told that he was “busy” and asked if he could Q another day next year… noted
To circle back on the Wild Turkey survey results, one of the most popular activities we do is coffeeteria. According to the results, this is something that resonated with the Pax, so if you’re not attending any of these.. try them. Personally, I only go on Sat, but always enjoy the conversation. Spend the extra time, get to know the Pax, and do something different
Also, we covered some potential changes for SOB land and Sat workouts. More to come, but expect a soft launch in very early Jan and a very cool launch in early Feb. Again, the dedicated Pax really care about the current and future state of F3 in both SOB and Area 51. If you have an idea or want to get involved, we need new blood. Please reach out to Wild Turkey, Hoover, YHC, really anyone that’s been doing this for a few years. Bring ideas, excitement, and let’s keep this going!
Go enjoy the day!

Pre-Christmas Rock 12/20

Date: 2025-12-20 AO: the-rock Q: Tuna , geraldo PAX: geraldo, Alf, Snuka, O’Tannenbaum, ductwork, Tuna, Benny, Runstopper, Rudy, Limey FNGs: None COUNT: 10 Ran 3 miles and celebrated 12 days of Christmas: 12 days of Christmas Day 1 – Burpee Day 2 – backwards lunges each leg Day 3 – squat and Kick Shaun T style Day 4 – wide arm merkins Day 5 – Jump squat Day 6 – heels to heaven Day 7 – imperial walker each side Day 8 – Carolina dry docks Day 9 – LBC’s Day 10 – Merkins Day 11 – shoulder press (grab rocks before hand) Day 12 – squat
Finished with monkey humpers by the kettle bell crew

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