Mt. Rea

Mt. Rea

Date: 2025-10-21 AO: fast-twitch Q: midriff PAX: Benny, fleetwood, hoover, ductwork FNGs: None COUNT: 5 WARMUP: Cross 51 and head towards country club entrance for dynamic stretches. THE THANG: Tempo run to Rea road, stopping at each neighborhood entrance for 5 burpees. Yes, I called burpees at a running workout, your upper body thanks you. Down Mt. Rea, stopping for 5 merkins at each entrance. Towards the bottom of Rea before colony, turn around for VO2 max ladder up the hill – 70%, 80%, 90%, 100%. Damn that was a fast mile. YHC edged out fleetwood up to 51. At this point ductwork headed back early, but assured us that he did merkins on the way back. Make our way back to country club entrance, repeating the same ladder, but starting at 80% this time. fleetwood saved the best for last and crushed the last interval. hoover and Benny trucked it steady this morning, as we all got our 6 miles in an hourlong running workout with exercises. MARY: Was at Crunch nice and early. Never realized how many Mary’s show up to crunch in the Arboretum ANNOUNCEMENTS: Do all the things coming up in November and December COT: Each day is a gift. Thanks Benny for the opportunity to lead

No Fear October (Part 3)

Date: 2025-10-21 AO: swift Q: gumbo PAX: Hippie, teddyf3, flipper, bratwurst, bunker, wingman, fire_hazard, tagalong, Brisket, Salsa – JR Duer, frasier, Dosey Doe, turkey_leg, citgo FNGs: None COUNT: 14 WARMUP: 1 mile jog to the intersection at Upper Ave for some dynamic stretching and a quick overview of the day’s plan. THE THANG: 4x1200m at 5k/10k pace with 2.5 minute recovery between intervals. As before, our target was to maintain consistency across each interval. The route: One mile warmup to Upper Ave. For the main event, we ventured down Upper Ave, taking a right on Community House and then down to the intersection of Lower Ave for 1200m. Back the same way for the next 1200m, rinse and repeat for the remainder. The PAX naturally accumulated into respective pace groups.
Dosey Doe, turkey_leg, frasier, citgo enjoyed 2 additional intervals for a total of 6x 1200m intervals along with an early start. MARY: Despite what our chiropractors and sports therapists tell us, we did not engage in any mary or other tasks involving touching the ground with our hands. ANNOUNCEMENTS: COT:

Bagpipe 10.21: Crew Time

Date: 2025-10-21 AO: bagpipe Q: F3 Elsa , Starch PAX: Cooter, Cooter2, Roulette, wildturkey, war_eagle, Blue Tent FNGs: COUNT: 7 WARMUP: 20 Side Strattle Hops
THE THANG: – Mosey to Lock Ness – Side Strattle Hops OYO – Mosey to Brixam Park – Jumpee Pyramid to 40 – Choose your own adventure -Bent over rows -Power Tower -Murcans -Mountain Climbers >Load truck – Mosey to AO – Mary till the end -Imperial -Windmill -Moroccan -Uphill Sprints
MARY: Who dat? ANNOUNCEMENTS: Food Ruck, Festivus. Deck the Halls, Holiday Party COT:

Crazy 8

Date: 2025-10-20 AO: base-camp Q: O’Tannenbaum PAX: lorax, Mr. Magoo, Smash, thunder_road, @limey FNGs: None COUNT: 6 WARMUP: MOSEY another pkg lot, IW, SSH, HRMerkins, Squats, WWII, Rosalita, flutter, Sharon Towers. THE THANG: MOSEY to track. Run 8 laps with 25 of the above activities MARY: yes ANNOUNCEMENTS: COT: stars were beautiful. Weather was great. 2.7 miles for moderate Monday

Double Norwegian = double the pain

Date: 2025-10-20 AO: swole Q: high_tide PAX: Unplugged, The Worm, Uncle Leo, wildturkey, flipper, F3 Elsa, Emoji, Roulette, Blanks, Floyd FNGs: None COUNT: 11 11 pax gathered in the refreshingly crisp gloom for a Double Norwegian #downPAINment to start their week. It did not disappoint.
WARMUP: – SSH 20x – Low Slow Squat 11x – Sharon Towers 10x – Uh, um, what’s that called? Flipper, help me out? Duh, oh, yeah. Total brain fart. Imperial Walkers 10x – Hill Billy’s 10x – Prying Squat – just one good one
THE THANG: Double Norwegian 4×4 of: – 5 double swings – 5 double bent over rows – 5 double presses – 5 double front squats (or heavy goblet) – AMRAP for 4 minutes – Rest for 3 minutes (or longer, if you’re laying on your back when the timer goes off) Repeato 4x through
Loaded Carries (and concert reminiscing): – Waiter – Rack – Suitcase
MARY: – Ab Wheel rollouts or – Plank walkouts (with or without merkins)
ANNOUNCEMENTS: – Christmas party – 12/7 @ Hops’ house – Brew (& canned food drive) Ruck – Trail Terror (or something like that) – Several Christmas runs (but they all run together this morning – see brain fart, above)
COT: Winners aren’t typically announced at a kettlebell workout, but Bon Jovi’s “Runaway” was today’s clear winner. By pax request, it was cranked to 11, and it initiated a whole discussion of first/favorite concerts. Def Leppard’s “Switch 625” was also applauded.
Everyone was pushing through today, except Emoji, who kept laying on the ground between rounds presumably to take a nap, and Blanks, who just keeps holding back. Come on, man, get after it! JK. Nice work, men.
Hope you enjoyed the doubles; I hear more are in our future.
Aye.

Welcome back

Date: 2025-10-20 AO: blakovery Q: frasier , PAX: bunker, hairball, gumbo, Hippie, kirby, jrr_tolkien, wingman FNGs: None COUNT: 8 WARMUP: THE THANG: welcome back to Tolken. In a run that promises no drops. We did lose two people along the way. We did find one of those two and another one may still be in the woods looking for a porta Jon. MARY: ANNOUNCEMENTS: lots of things that are important that are happening. COT:

SOB Post Kirby SOTU

Date: 2025-10-18 AO: _sob Q: ToeJam , PAX: Brisket, fire_hazard, fire_marshal_bill, snowflake, tagalong, jrr_tolkien, markettimer, Starch FNGs: COUNT: 9 WARMUP: mosey around for a very A typical warm up. SSH IW Pot picker, arm circles, merkin shoulder taps and some wonder stretches. THE THANG: 7 levels of full body in the deck with a bonus 3 on the way down MARY: throughout and 8Min abs to finish…tried a few new exercises that didnt pan out but we tired. ANNOUNCEMENTS: yes but i forgot sorry COT: firehazard took us out

Well planned

Date: 2025-10-18 AO: the-rock Q: Alf PAX: Mr. Magoo, O’Tannenbaum, Alf, Circuit City, deep_dish, geraldo, udder, Snuka, Cheese Curd, Limey FNGs: None COUNT: 10 WARMUP: Jog to excessively busy pool parking lot. Warmup things. THE THANG: Some coburn hill repeats with merkins and jump squats. Burpees and Mary on the way home. Finish with Jack Webb ANNOUNCEMENTS: Brew ruck, Christmas party, festivus, etc COT: Flipper with the take out. Prayers to Loogies family.
10 men attended the workout. Some number less than 10 performed the workout. I find you get a bit more out of it you try, but you do you.
udder put it some good work after spending the better part of the last year on the back of a milk carton as a missing person.

Looking California and feeling Minnesota

Date: 2025-10-18 AO: olympus Q: Krzyzewski PAX: voodoo, flipper, The Worm, Wabbit, Pepsi, F3 Elsa FNGs: None COUNT: 7 Hej! In doing a bit of desktop research, YHC did a non-deep dive on old Norse words that have infiltrated the English language over the years. Ransack. Slaughter. Berserk. Just a few of the top words that came up. Unless you suffer from apatternicity, the casual backblast reader will note these words invoke feelings of pain, terror, and anxiety. Yes, this was just the backdrop we needed for the latest installment of the Norwegian 4×4 and boy, did this week live up to it. YHC’s arms are still jelly. As usual, the mumblechatter and terrible playlist (looking at you, Chicago and your dulcet tones) did their best to distract the pax from the fact they were experiencing massive gains. Good times! Thanks, as always, to the pax for posting (and prayers to Toto for a speedy recovery from what sounds like a terrible yellow jacket mishap, yikes – sorry, brother). 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) Voodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2x each movement on the last set) 2) Norwegian 4×4 – Single Bells (4 sets) – Cleans (5x e/s) – Merkins (10x) – Front squats (5x e/s) – Presses (5x e/s) – Active recovery (3 min.) 3) Complex Uno (3 sets) – 1-handed alternating swings (5x e/s) – Lawnmower rows (6x e/s) – Reverse lunge (5x e/s) 4) Complex Dos (2 sets) – Sumo squat (6x) – Bent over rows (5x e/s) – SLDL (6x e/s) MARY: About a 30-40 sec. plank for good measure ANNOUNCEMENTS: – :canned_food: Canned Food Ruck (11/15) – the gist of this activity is rucking with canned food to and fro breweries to eventually donate said cans to a food bank…is it a clever idea to throw off your M about day drinking or is it a genuine attempt at exercise and a good cause? Only you can decide, but maybe all these things can be true… (see Slack for details) – :christmas_tree: Area-51 Holiday Party (12/7) supposedly at Hops’ house. More details to come… – :man-wrestling: Festivus Convergence (12/13) – BIG, MASSIVE, YUGE convergence with all Saturday workouts. You won’t want to miss this one (see Slack for details) – :pray: Prayers for Loogie and his family upon the passing of his mother COT: Flipper took out the joint groups in the COT

Getting hard together

Date: 2025-10-17 AO: joust Q: Orange Whip PAX: ductwork, geraldo, baracus, Focker, deep_dish, Orange Whip, poptart, spackles, jet_fuel FNGs: None COUNT: 9 >From the HCs I got Thursday night I knew this group wanted a purely fun Friday so I loaded up the ol’ Yukon with weights, KBs and such and set up a station of exercises with music. Good old fashioned Beach Bro workout as Bulldog coined back at Kevlar.
My Shake Weight set of 6 (varying sizes and speeds) is at the repair shop so we had to settle for iron dumbbells and plates.
The boys became men today, or rather, the men became like boys as we learned new words like Batwing, Nookie and Gumnut.
Geraldo had some Stormy Daniels comments (it was Shannon Tweed last week) and the rest of the conversation would be deleted by a Slack moderator so I’ll just leave it there.
Pretty good burn today. We all got harder, but not noticeably, which was good.
Music playlist was approved by most and enjoyed by many.
This is going to be my Joust routine moving forward every time I Q. Less than 2 mile run btw.
Boys became men at the end as the carried the weights back to the car with no bitchy whining that I expected.
I took us out and addressed everyone’s sins but my own like a good Pharisee.
Can drunk drive coming up, you know what I mean. Ask G
Xmas at Debbie’s Dec 7th

Categories

Most T-claps

Twitter

© 2024 F3 South Charlotte