A Horse, Of Course
Date: 2025-07-28 AO: chubby-hubby Q: Orange Whip PAX: Orange Whip, turkey_leg, Spammer, Mr Brady FNGs: None COUNT: 3 The flattest workout on earth has become the hilliest as the majority of men are now running Horsey.
Turkey, Spammer and YHC hit the hills and Mr Brady (and possibly others) ran the flats.
Spammer got extra miles and started at 4:45 :flushed:
TL is coming back from a dangerous infection but was still rolling hard.
Horsey 1/2 this weekend.
Turkey, Spammer and YHC hit the hills and Mr Brady (and possibly others) ran the flats.
Spammer got extra miles and started at 4:45 :flushed:
TL is coming back from a dangerous infection but was still rolling hard.
Horsey 1/2 this weekend.
Solo Blakovery
Date: 2025-07-28 AO: blakovery Q: Kielbasa PAX: Kielbasa FNGs: None COUNT: 1 WARMUP: step out of car into sauna THE THANG: heavy sweat drop for easy miles
By the Numbers Beatdown…
Date: 2025-07-26 AO: olympus Q: Krzyzewski PAX: flipper, Floyd, MARTA, Wabbit, ickey_shuffle, voodoo FNGs: None COUNT: 7 Although not “cool” by any normal definition, this morning greeted the pax at least at the lower end of today’s temperature range before we ramp towards triple digits later today. The pax embraced the relatively inviting temps and jumped into the copious rounds of snatches, merkins, and presses with reckless abandon. A welcomed (unwelcomed?) change up of squats, cleans, (more presses!), and carries rounded out the day. Overall, a solid, if not somewhat formulaic, pump as July draws to a close. Great to see Floyd and Ickey back out today. Still no clue how Voodoo and Flipper put in 10,000 strides of cardio before this, but best of luck to them at the Horsey next weekend. Always a pleasure to have the varied mumblechatter by two of the greats, Wabbit and MARTA, to keep things lively. Always appreciate everyone’s posting in the early part of the weekend. T-claps to Voodoo for guessing the dumb musical theme today. 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) Snatches and Optional Merkins EMOM (18 min.) – Snatches (5x on one side) and optional merkins 2) Press & Press & Press (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) 3) Moving Target Complex (4 sets) – Heavy swings (10x) – Front squats (1x e/s) – Goblet chest press (1x) – Cleans (1x e/s) – The 10x progresses to the subsequent exercise each set and the former reduces to 1x or 1x e/s 4) Carries! Various racked and waiter carries. Voodoo suggested shrugs, but alas, we ran out of time MARY: YHC needs to embrace Mary more often, but dear friends, there was too much work to do today ANNOUNCEMENTS: – :horse: Horsey half marathon and ruck is on 8/2 (see Slack for details) – :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: Continued prayers for The Worm as he continues his treatment – we’re thinking of you and your family, brother – :books: Meditation for the weekend: “praxeis koinonikas apodidonai” – to render works held in common. Great things are accomplished in community with our brothers. Whether it’s a larger project or something as simple as posting to a workout, you can find purpose in community. It’s hard to do anything great without help and we’re here for each other COT: YHC took out the joint groups in COT
Oldenburg
Date: 2025-07-26 AO: chicken-run Q: bratwurst PAX: kirby, madison, Rob Rosenthal – Drive By, HazMat, das_boot, soft_pretzel, Cliffhanger (F3 Waxhaw), kid_rock, transporter, Chopper, Woodson 2.0, wingman, Franky, Flip Phone, Fugitive, Fester FNGs: None COUNT: 17 Big turnout with several Waxhaw PAX joining.
Felt like every feels like degree of 90. Even with mostly shade.
Why do I have to know the “real name” to tag PAX wingman? Something is broken on Android Slack client.
Felt like every feels like degree of 90. Even with mostly shade.
Why do I have to know the “real name” to tag PAX wingman? Something is broken on Android Slack client.
Bag of Tricks
Date: 2025-07-26 AO: davinci Q: C3P0 PAX: C3P0 FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
ghostwritten for numbers
Date: 2025-07-24 AO: hydra Q: poptart PAX: MARTA, Mikeoelz, Huddle House, Erin Brokavich, deep_dish, puddin_pop, Focker, Tuna, Header FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
🧊 coffee > Popsicles
Date: 2025-07-25 AO: ufo-ultimatefriz Q: MARTA PAX: Crawdad, MARTA, Fruity Pebbles, Yeti, Victoria, Broken Arrow, Paris, Chandelier, Mayo, Pfeffer, Shank, Situation, smokey, sweeney_todd, David Baker, Mr Brady, gumnut, Peaches, Wario, Pink eye, biden, ikea FNGs: 1 ikea COUNT: 22 Lost, leaderless, and aloof, the PAX (F3 member, for those whom are new) trickled down to the pitch. When the lights finally illuminated the field, we were not only surprised to see @gumnut without a hat but also 22 players ready to leave victorious. Upon first count off forced upon us by the natural leader Fly With Me, the teams seemed somewhat even – the play on the field proved otherwise. Yellow went out to a quick 3-0 lead which they quickly lost to pink who evened the score at 3-3. After that Pink methodically built their lead that eventually reached 5 and never really fell below 3.
Despite playing soccer lines, the number of players prevented David Baker and @shank from their strengths roaming a full field. Traditional 20 yard gains or hucks we reduced to 10 yard gains causing Pink to methodically work the disc – to their disadvantage. To me, the high numbers and space complement my lack of commitment to defense well – to others the effect is less pleasing. Friday ultimate was meant for a zone defense.
For Yellow, Crawdad, Paris, and Chandelier dominated the short space in the endzone, while Mayo, Vicky, and Yeti controlled the game through the midfield. Despite strong performances, by Pink’s handlers – critical miss throws into traffic were commonplace. Heckles quickly ensued, though none remarkable enough to remember. An attempt by Pink to sabotage the game by cutting the lights (Smokey mysteriously left the field) – was to no avail. Yellow over Pink.
COT Welcome IKEA! Iced coffee and popsicles greeted those for 2F (social event) after the match. The iced coffee was decimated despite being delivered in a womanly colored and adorned cooler, while several popsicles remained – to the chagrin of a missing Fresh Meat.
Smokey takes us out after praying with Joust – double duty today.
Yellow: 15 or 16 Crawdad MARTA Fruity Pebbles Yeti Vicky Broken Arrow Biden Paris Chandelier Ikea (FNG) Mayo
Pink: 11? Pink Eye Pfeffer Shank Situation Smokey Wario Peaches Sweeney Todd Fly with me Mr Brady Gumnut
Despite playing soccer lines, the number of players prevented David Baker and @shank from their strengths roaming a full field. Traditional 20 yard gains or hucks we reduced to 10 yard gains causing Pink to methodically work the disc – to their disadvantage. To me, the high numbers and space complement my lack of commitment to defense well – to others the effect is less pleasing. Friday ultimate was meant for a zone defense.
For Yellow, Crawdad, Paris, and Chandelier dominated the short space in the endzone, while Mayo, Vicky, and Yeti controlled the game through the midfield. Despite strong performances, by Pink’s handlers – critical miss throws into traffic were commonplace. Heckles quickly ensued, though none remarkable enough to remember. An attempt by Pink to sabotage the game by cutting the lights (Smokey mysteriously left the field) – was to no avail. Yellow over Pink.
COT Welcome IKEA! Iced coffee and popsicles greeted those for 2F (social event) after the match. The iced coffee was decimated despite being delivered in a womanly colored and adorned cooler, while several popsicles remained – to the chagrin of a missing Fresh Meat.
Smokey takes us out after praying with Joust – double duty today.
Yellow: 15 or 16 Crawdad MARTA Fruity Pebbles Yeti Vicky Broken Arrow Biden Paris Chandelier Ikea (FNG) Mayo
Pink: 11? Pink Eye Pfeffer Shank Situation Smokey Wario Peaches Sweeney Todd Fly with me Mr Brady Gumnut
We are all Local Legends
Date: 2025-07-25 AO: mountain-goat Q: retread PAX: beaver, gullah, kilowatt, lois, mallcop, retread, slim_fast, Spammer, sledge FNGs: None COUNT: 9 WARMUP: 0.75 miles to Windbluff and Raintree. THE THANG: 30/30/1 hill workout: 30 seconds uphill, recover downhill, 30 seconds up, recover down, 1 minute up, recover down. Pax completed 4 sets on Windbluff before moving to Rising Meadow to finish up. Strong efforts by everyone on a typically hot and humid morning. ANNOUNCEMENTS: Hydrate, recover, rest, be smart with upcoming 100 degree temps. Slim nabbed my local legend 30 seconds after Strava emailed me with the news. COT: YHC
That’s a lot of FNGs
Date: 2025-07-25 AO: scars Q: Roulette PAX: Starch, kirby, taggart, lex_luthor, incoming, Mickey, Pascal, Howser FNGs: 3 Mickey, Pascal, Howser COUNT: 8 WARMUP: Provide a proper F3 disclaimer due to the high number of FNGs, get heckled by the veteran PAX THE THANG: We took a tour of the Ballantyne Bowl, stopped at the artificial turf next to Harriet’s to have a mini ruck-weight boot camp featuring all-time favorites such as: squats, shoulder presses, rows, big boys, flutter presses, and YHC personal favorite ruck pull throughs… What a morning to be alive, outside and active… don’t take it for granted, be present and take the opportunities as they come… it was great seeing everyone out there this morning. Thanks to lex_luthor for getting all of the new guys out and for his inaugural SCARS post. Appreciate Papa Starch making the effort this morning, good to see you in the Gloom Respect to taggart keep posting through your injury, do what you can Thanks to kirby for the leadership and 1st class mumblechatter Nice to meet incoming hope to see you out with again soon! MARY: Merkins, Pretzel Crunch, Plank ANNOUNCEMENTS: Horsey Half Marathon for a good cause Aug. 2 COT: Be excellent to each other and lead with purpose Name-o-rama highlights: Pascal – 1st programing language Mickey – As in Mickey Mantle, he’s a Red Sox fan Howser – As in Doogie Howser, he’s 19 and about to graduate college… and will not get this reference…
Summer Doldrums-Party of 1
Date: 2025-07-25 AO: centurion Q: Snuka PAX: Snuka FNGs: None COUNT: 1 Vacations, Heat, Humidity, Kids, Family, Work, IR. Seems like the summer months bring out the most absences for these reasons. After 5:30 waiting in the parking lot, nada an F3er showed up; so off I went on my own
THE THANG: Over to the hill behind Carmel Shopping Center. 10 jump squats at the top followed by 10 merkins at the bottom. Just 3 rounds of these
Ran over to Carmel Plaza. Up the left stairway and over and down the right followed by 10 Heels to Heaven at the bottom. 4 rounds of these.
Moseyed over to Charlotte Catholic. Did leg lifts against the fence, scaled the wall to the parking garage and did 10 donkey kicks against the far wall and ran back (scaling the wall again) to the start. 4 rounds of these
Ran back to launch
Certainly gives a good perspective of the advantages of having fellow F3 brethren around when working out by yourself. It’s just not the same. Proverbs 27:17 Iron Sharpens Iron!!
MARY: Yes
COT: Prayers for my friend Marshall Parsons who just had major brain surgery. He is experiencing a lot of pain
THE THANG: Over to the hill behind Carmel Shopping Center. 10 jump squats at the top followed by 10 merkins at the bottom. Just 3 rounds of these
Ran over to Carmel Plaza. Up the left stairway and over and down the right followed by 10 Heels to Heaven at the bottom. 4 rounds of these.
Moseyed over to Charlotte Catholic. Did leg lifts against the fence, scaled the wall to the parking garage and did 10 donkey kicks against the far wall and ran back (scaling the wall again) to the start. 4 rounds of these
Ran back to launch
Certainly gives a good perspective of the advantages of having fellow F3 brethren around when working out by yourself. It’s just not the same. Proverbs 27:17 Iron Sharpens Iron!!
MARY: Yes
COT: Prayers for my friend Marshall Parsons who just had major brain surgery. He is experiencing a lot of pain