Cady Lady

Cady Lady

Date: 2023-07-31 AO: blakovery Q: retread PAX: gumbo, retread, bunker, wingman, Kielbasa FNGs: None COUNT: 5 Cady Lake CCW. cooler temps. still sweating.
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Up and Down

Date: 2023-07-31 AO: chubby-hubby Q: Cheese Curd PAX: turkey_leg, Spammer, Full House, sledge, Cheese Curd, Orange Whip, hoover, Mr Brady, Watchita FNGs: None COUNT: 9 WARMUP: 5:15 crew ran to horsey (7) / 5:30 crew ran the flats (2) THE THANG: Horsey crew ran from the manhole 🕳️ at the bottom to Yucc manhole 🕳️ and back- repeats. OW for the mileage (+6) for win and the extra lap on the first trip.  / Chubby hubby crew went for 5 miles total. MARY: no time for that ANNOUNCEMENTS: nope COT: Thanks for OW for taking us out.

Spider-Frog-Crawl Lets Go

Date: 2023-07-29 AO: davinci Q: C3P0 PAX: kirby, Palmolive, soft_pretzel, Franky, Sabertooth, DiVito FNGs: 1 DiVito COUNT: 7 Starting work early on Friday I thought I should play some music in the background. Pulling up my play list, I quickly fell down a rabbit hole of songs I haven’t heard in years, and decided to add some musical motivation to my DaVince Q. WARMUP:. Mosey to the cinder blocks by Target (that was further than expected). Play list started light with Smithereens & Metallica. Circle up and 4 minute of Faith No More increasing the intensity while we SSH, IW, LSS, Merkins, and some stretching THE THANG: In F3 we don’t run backwards enough, and we don’t run with cinderblocks enough either (for good reason?), so we grabbed 1 cinderblock for a Backwards Indian Run. The PAX with the block is in the back, he does 1 blockee, then runs with block (not backwards) to catch up to the backwards running PAX. Hand the block to the bloke in the back, and sprint to the front. Simple enough, right? Fortunately, that only lasted for 4 minutes, but was intense, so Slipknot supported in the background. The next song (also 4 minutes) was a blissful B-52s instrumental that we enjoyed on our six, doing pretzel crunches, box cutters & heals to heaven. Resume our commute with regular Indian Run, we continued up the road & really spread out. This just got messy with the different speeds and abilities. Helmut & Soil (mid-90s pounding metal) got us to the playground where we split into 3 groups, for a 3 piece circuit: 1. run lap; 2. incline rows on the swings; 3. pull-up/negative pull-up & jump squat. More intensity supported by Static-X & Metallica. The laps took longer than expected (tired PAX?) so we only did one circuit. Line-up for 2.5 minutes of Spider-Frog-Crawl, which starts in a plank, do left-right spider man move, feet hop forward up to hands (like you’re doing a burpee), then from that frog position, bear crawl-style with your hands back to a plank. Rinse and repeat: Spider-Frog-Crawl & when you need a break do a burpee ;). They were as fun as expected and appropriate for some more Slipknot-level anger to push through. Easy walk to the edge of playground for round 2 of abs (pretzel crunch, h2h, box cutters) with Silver Chair supporting. Another poorly executed Indian Run trading the block we made it all the way with only a brief pause to let the six catch up (smoother Nero and B52s). Drop off cinder block and start lunge walking back to Faith No More, and then easy mosey with Linkin Park playing “No More Sorrow” MARY: LBCs to the end to “Turn the Page” (Metallica’s version of Bob Segar’s version). ANNOUNCEMENTS: 24-hours of booty, Waxhaw’s 4 Year Anniversary on Labor Day September 4th (mark your calendars it’ll be a multi-region Mega-convergence). Also, Robotics Workshop hosted by YHC coming in mid-August to introduce dads (moms too) to a robotics program that you may want your kids to join, details to come as I figure them out. COT:. Welcome to our FNG DiVito, brought out by @Franky. He’s committed to come next week too

I do wish we could workout longer, but I’m having an old friend for dinner.

Date: 2023-07-29 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, mighty_mite, high_tide, Horsehead, tigerrag FNGs: None COUNT: 7 Armed with a tiresome cooking theme, YHC came out slinging kettlebell dishes and the pax came hungry. Due to an imminent road trip this weekend, YHC is going to keep this write-up pithy. Overall, strong pump today loosely based on Mr. Flynn’s directives. Good to have Horsehead and tigerrag join us in addition to the usual salty dogs. As the kids say, Bone Apple Tea. WARMUP: Amuse-bouche – 10x high pulls, prying squats, 1-handed swings (5x e/s), synovial circles, and halos (5x e/s) THE THANG: (1) Primi – Squats 3 Ways: Heavy swings (15x), squats (12x), slingshots (5x e/s); 3 sets varying the squats each set with goblets, single arm overhead, and rack squats (2) Secondi – Panini Press: Heavy cleans to press (3x e/s), 6min EMOM (3) Super-Size Merkins: 2 sets of max reps of merkins (4) “6 for $5” Combo Meal: 6x lawnmowers, 4x snatches, 5x high pulls (6 sets, alternating arms each set) (5) Palate Cleanser Carries/Holds – suitcase down; water back (2 sets alternating arms); 60 sec double hold (20 sec waiter / 20 sec racks / 20 sec farmer) (6) Mignardise: 3x swings, 2x cleans, 1x press (6 sets alternating arms each set with 45 sec rest between sets) (7) Dolce – “Complex” Complex: Voodoo complex (2x), Cowboy complex (2x), and High Tide complex (2x) MARY: Brief set of slingshots (10x each way) ANNOUNCEMENTS: – Midriff is doing a thing that sounds painful: f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/ – Big congrats to Mighty Mite on his forthcoming wedding next weekend and imminent house move. Enjoy and hope to see you in a few weeks – Good, but sobering reminder from Runstopper that a lot of our brothers are out there suffering silently. Don’t let each other suffer alone – reach out for a cup of coffee, invite pax we haven’t seen in awhile back for a workout. Thoreau was painfully right that most men lead lives of quiet desperation, but it doesn’t have to be that way…let’s lead the way COT: Joined Lex Luthor and the gents of The Rock to take us out in the COT

why is only one side of the field wet?

Date: 2023-07-28 AO: joust Q: hoover PAX: header, geraldo, Focker FNGs: None COUNT: 4
WARMUP: complain about the oprresive humidity THE THANG: yog to the turf field without lights. I’d say warmup but we were already sweating. 4 corners, merkins/dry docks/H2H/flutter. interestingly enough, only one side of the field was damp with dew. triple knickel across the field w/squats and WW2 situps. yog to the field heckle the dog-toy chasers. people’s chair/plank/people’s chair, 7s w/squats and dips, down to the track for a lap with a stop at each corner for a small merkin-fest. long way back to launch. MARY: we did some. ANNOUNCEMENTS: none COT: Smokey took us out.

The Homecoming Ultra 5k Preblast

Calling all F3 PAX and South Charlotte friends! The time has come to put on our running shoes, dig deep, and embrace the challenge of a lifetime. We understand the power of community and the strength of our collective effort. But this race will be unlike any other. We will run not only for ourselves but to make a dream come true – welcoming our son from South Korea into our loving embrace through the gift of adoption. Join us as we push boundaries, inspire hope, and transform lives one stride at a time.

🏃‍♂️ Date: Saturday, October 14th

🏃‍♂️ Time: 0600

🏃‍♂️ Location: Lower Providence Community House (9735 Community House Road, Charlotte, NC, 28277)

🌟 What to Expect at the Homecoming Ultra 5k

🏁 Ten Hours, Ten 5ks: Get ready for the ultimate test of endurance and perseverance! Can you complete a 5k every hour, for ten consecutive hours? Not up to the full 50k? There will be options to run/ruck a 5k, 10k or 25k as well. 

💪 Embrace the Grit: This race series will push your mental and physical limits. Embrace the grit and determination it takes to overcome obstacles, knowing that every step you take supports a greater cause.

🏅 Ten-Fold Accomplishment: Completing a 5k is an achievement in itself, but conquering ten of them in a day is a feat to remember! Each participant will receive a special medal as a symbol of their ten-fold accomplishment.

🎉 Fuel and Rest: We’ve got you covered between races! Enjoy a variety of snacks, refreshments, and a designated rest area to recharge your body and spirit. We’re in this together, and together we’ll conquer each 5k!

🎗️ Registration and Fundraising:

REGISTER HERE —> https://docs.google.com/forms/d/e/1FAIpQLSeMxhoSfZcn-0Dc67-H8–B3udbna9GSf9WL9Uf8YkpLPLK6w/viewform

There is no race fee! You are encouraged to donate any amount to our fundraising campaign. You can read more about our adoption story and give to through our Lifesong giving page (Lifesong is a 501c3). Your participation in the Homecoming Ultra 5k will raise the funds needed for us to make two trips in November/December to unite with our soon-to-be son from South Korea. Every lap you complete will bring us closer to our adoption fundraising goal. 

By joining the Homecoming Ultra 5k, you’ll not only challenge yourself physically but also play an instrumental role in bringing joy and love into the life of a child in need.

HC now, and let’s unite our hearts and soles for a truly unforgettable day.

SYITG 🌄

– Midriff (Justin Ogden)

3 or Less…

Date: 2023-07-27 AO: peak-51 Q: Spammer PAX: slim_fast, Sensei, gullah, kilowatt, Spammer FNGs: None COUNT: 5 WARMUP: Mosey to Kristophers parking lot for some SSH, IW, Squats, Sharon Towers and Hillbillies.
THE THANG: mosey to Matthew’s Library for some four corners. Every corner had an exercise and every time you passed a corner you had to stop and do the exercise. Each time you got to a new corner you had to backtrack to the beginning and do the exercises all over . Corner 1: 25 LBCs, Corner 2: 20 H2H, Corner 3: 15 Merkins, Corner 4: 10 Plank Jacks.

Not enough time to do a second round, so we did another full pass around the building reversing the exercises, so we started with 25 plank jacks and finished with 10 LBCs.

Took a lap around loop in front of library and then mosey to the benches near Flying Biscuit. Here we did three rounds of three exercises. 20 Step Ups , 15 dips and 30ish seconds plank.

Returned to launch for 20 WWII sit-ups and awaited the return of the Sparta crew.

Two walkers participated in none of the above.

4 Mile Creek

Date: 2023-07-28 AO: mountain-goat Q: retread PAX: Full House, Spammer, slim_fast, fleetwood, Insomniac, sledge, retread, Sensei, gullah, kilowatt, Pele FNGs: None COUNT: 11 A tried and true Mountain Goat challenge was on the menu today. Run up Raintree to Four Mile Creek, and go as far as possible for 28-30 minutes. Turn around, head back to SCMS.
Kudos to Fleetwood and SlimFast for making it all the way to Ballantyne Commons. We’ve had a long stretch of hit and humid mornings, but today felt like the worst one yet.
COT: Grateful to SlimFast for closing us out.

Sweat Challenge

Date: 2023-07-28 AO: the-brave Q: Wolverine PAX: Francois, kirby, Olaf, midriff, soft_pretzel FNGs: None COUNT: 6 .5 w/u Burpee ladder, Starfish, mosey Hand release/dip repeats, mosey Deck work, stairs, mosey Cooldown Panera
Midriff brought his scale for a sweat challenge, lots of lbs left out there. Great job by all PAX in this heat.

No stubbed toes

Date: 2023-07-27 AO: _area-51 Q: ToeJam PAX: Cooter2, Spitball, Carny FNGs: None COUNT: 4
WARMUP: SSH, Imperial Walkers, Arm circles, peter parkers, worlds greatest stretch THE THANG: meandered through the CW hood stopping for some burpee, merkin, squat, plank, plank jacks sprinkling in bear brawls between the workouts then headed to the pond stopping at apped humps for more work. once pondside did partner work of pull cups curls, derkins and tricep work. then high tailed it back to launch where we finished with a 1min AMRAP of Elenaors for @elenaor. MARY: Alphabet Soup ANNOUNCEMENTS: COT: Prays for Cooters Father In Law.

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