Mondays are for low, slow recovery runs

Mondays are for low, slow recovery runs

Date: 2023-08-21 AO: None Q: midriff PAX: bunker, frasier, Dosey Doe, gumbo, Odd Job, HazMat, bratwurst, Sherpa FNGs: None COUNT: 9 Location: Providence Country Club (thanks for the route @retread) Weather: Clear skies, 72°F, perfect for a run
The gloom couldn’t dampen the spirits of the dedicated Pax who gathered at Providence Country Club for the Monday running workout, known as the Blakeovery. The air was charged with energy as old faces and new, including the first-time attendee Sherpa, prepared for the 5-mile journey that awaited them.
The group kicked off with a lively warm-up session, led by none other than Bunker. His infectious enthusiasm set the tone for the run ahead. As the clock struck the appointed hour, the Pax set off with a sense of purpose, their sneakers pounding the pavement in unison.
The first mile flew by, with Gumbo and Odd Job leading the way, setting a brisk pace that had everyone on their toes. The route took them through the picturesque grounds of Providence Country Club, the serene beauty of the surroundings offering a calming contrast to the effort being exerted.
As the group rounded the 2-mile mark, Frasier and Dosey Doe took the lead, encouraging the rest to dig deep and find that extra gear. Midriff and Haz Mat maintained a steady pace, trading stories and jokes to keep the morale high.
The halfway point brought a burst of energy as the Pax turned onto a tree-lined path, providing some much-needed shade. Sherpa, in his first F3 run, showed impressive resilience as he kept up with the experienced runners, displaying the spirit that F3 is all about.
Bratwurst, who joined the group slightly late, brought a surge of energy just when it was needed most. His presence injected a renewed sense of camaraderie as the Pax approached the final stretch.
With one mile to go, the finish line in sight, the group came together as one. The encouragement and support echoed through the air, spurring everyone onward. As they crossed the finish line, each step felt like a triumph, a testament to the collective strength of the Pax.
The post-run fellowship was rich with laughter and accomplishment. Sharing stories, everyone recounted the challenging moments and the exhilarating triumphs that defined the run. Sherpa, having completed his first F3 workout, was welcomed with open arms and genuine respect.
As the sun climbed higher in the sky, the Pax dispersed, each member carrying the memories of another successful Blakeovery run. The bonds of friendship and mutual support had grown stronger, reminding everyone once again why they chose to be a part of F3 South Charlotte.
The Blakeovery run had not only pushed physical limits but had also reinforced the sense of community that F3 is known for. With high fives, fist bumps, and promises of seeing each other again soon, the Pax departed, already looking forward to the next challenge that awaited.
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Back to school

Date: 2023-08-21 AO: None Q: Palmolive PAX: C3P0, one star, Goose, Lawfawnduh, war_eagle FNGs: None COUNT: 6 Great group of guys started their week right at Firestarter…everyone killed the workout. Good to see Goose and Lafawndah again, and it’s been a while since I’ve seen War Eagle and One Star. Plus C3PO was there 5 minutes early!
WARMUP: Mosey to the yoga studio for 10x SSH, 10x IW, 10x Moroccan night clubs, runners stretch, 25x mountain climbers
THE THANG: 11s with explosive merkins and Bobby hurleys then 3 rounds of jumps up the stairs, 10x WW1s at the top, run down and 10x per side pretzel crunches.
Mosey to the playground with a stop at the alley between buildings for a @wingman special (people’s chair with 100 shoulder presses).
At the playground, 2 rounds of 3 stations (5x pull ups, 10x supines, 10x derkins) then 2 rounds of called circle of Mary (box cutters, H2H, j los, LBCs, back scratchers, gas pumps, air humpers, American hammers, chippy crosses, dolly, flutter). Lunge walk scout run back to launch.
MARY: We got more than enough. See above.
ANNOUNCEMENTS: Midriffs 5k an hour for 50k is October 14. He’s posted the sign up, so make sure you do. Also, Labor Day convergence for Waxhaw at Cuthbertson…come out and support and be part of the madness!
COT: With school starting, parents have a lot on their minds. Sending a child off for the day is hard, but those starting college are beginning a whole new chapter of their lives. Have confidence that you’ve done a good job teaching them how to keep safe and focused out there in the world.

6 easy miles

Date: 2023-08-18 AO: None Q: Polly PAX: FNGs: None COUNT: 4 We increased attendance over last week which is awesome to see. We ran.

SC needs to pave better roads

Date: 2023-08-19 AO: None Q: HazMat PAX: FNGs: None COUNT: 12 WARMUP: pre run THE THANG: run 10 in SC MARY: more miles to close out ANNOUNCEMENTS: COT:

From what I’ve tasted of desire; I hold with those who favor fire

Date: 2023-08-19 AO: None Q: Krzyzewski PAX: FNGs: None COUNT: 5 Although greeted by the uncommon pleasantry of a cool morning breeze, the pax eschewed comfort and chose to do hard things today. Including five times through a double snatch/squat/press combo, courtesy of the Cowboy complex, to finish this beast. The mumblechatter as usual covered topics far and wide including impressive rookie performance in training camp, the lure of good food at Lore, the strange prevalence of per capita PhDs in Huntsville, and why Blackrock is going to solve the crime problem facing a number of deteriorating cities (hint: money). All around good pump throughout – let’s get into the recap…
WARMUP: 10x high pulls (5x e/s), prying squats, 5x sandbag cleans, synovial circles, and slingshots/around-the-worlds (5x e/s) THE THANG: (1) Rows (and then Rows Again): 5x bent over row to upright row (3 sets) (2) Romanian Deadlift: 10x double KB deadlift (3 sets) (3) Thruster EMOM: 5x single bell thrusters (alternate each minute for 6 minutes) (4) Max Merkins: 2 sets (5) Carries: Several variations including farmer, waiter/suitcase (switch), double rack, double waiter/rack/farmer, and single rack/suitcase (switch) (6) Simple Complex: 15x heavy swing, 10x goblet squat, and 6x renegade row (3 e/s) (4 sets) (7) Lawnmower Snatch Ladder: 9x lawnmower / 1x snatch; subtract one lawnmower and add one snatch each time through until 5x of each (8) Cowboy Complex: Merkin, double snatch, double rack squat, and double press (5x through) MARY: Coalesced with the Rock and Flipper helped us chisel the core with some ab punishment ANNOUNCEMENTS: – Midriff’s day of 5k is only 2 months away, hooray: f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/ – The Waxhaw pax have the facts for a Labor Day blast – Rumor has it that Pelosi is on the mend, but though his back is um, back, he’s succumb to a bout of the flu or some such ailment…thoughts with you, brother, to heal up soon – Smile more. It costs you nothing. Even if you have nothing to smile about, just faking it will improve your well being: www.nature.com/articles/s41562-022-01458-9 COT: Flipper took us out with the gents of the Rock

Hot feet

Date: 2023-08-19 AO: None Q: Odd Job PAX: FNGs: None COUNT: 4 WARMUP: SSH, IW, Merkin, runner stretch.
THE THANG: Jump rope handed to on PAX. Frequent stops during the workout where one guy does 50 jumps (he has the hot feet) while the others do an exercise until he is done. Burpees, supermans, squats, suicides, lunges, and other exercises called.
Stopped at the playground for pain stations (jump ups, Australian pull ups, regular pull ups). Also, a few rounds of pushup variations (clap, slow count, and archer).
Stopped at the lot behind the plaza on AK for rocks with friends. Exercises called included dying rock-roach, toes-knees-elbow-head lifts, flutter, burpee over the rock, and others).
Stopped at the stairwells for a round of 10x pull up, 10x slow count merkins, and 5 handstand push up/ballz to wall.
ANNOUNCEMENTS: Sign up for the homecoming 50k race – do it today – Midriff posted the sign up details and pre-blast. It’s a great cause and will be a fun day with friends.
COT: Joined by some of the chicken runners. Thank you Astro for the take-out and for serving as A51’s new third F Q.

Return to Form?

Date: 2023-08-19 AO: None Q: flipper PAX: FNGs: None COUNT: 9 WARMUP: run in circles waiting for floorslapper and OT then over to the grassy knoll for SSH, IW, LSS, ST, burpees inter-mixed THE THANG: a mix of Fan Favorites from the archives including elevator merkins, little hazes, dips, lunges of all varieties, broad jumps, merkins, jump squats, and then a partner rotation of sand and iron. About 2 miles of mosey mixed in. MARY:  mixed in throughout including plank o rama, glute bridge, boat-canoe ANNOUNCEMENTS: midriff runs a lot and Waxhaw Anniversary Tupperware (no not really Tupperware) convergence on Labor Day COT: YHC with the takeout

There is AC in the parking deck

Date: 2023-08-18 AO: None Q: Spitball PAX: FNGs: None COUNT: 7.5 odd job came left and joined for COT WARMUP: butt kickers, high knees, side shuffles THE THANG: Run down community house rd to neighborhood. Doing 5 merkins at each light pole
At intersection in neighborhood 4 way intersection Different exercises at for each direction with 5 burpees at the middle. 10 merkins 10 squat jumps 10 heels to heaven 10 monkey humpers X2
Run back community house to parking deck doing 5 squats at each light pole
Run up parking deck doing 2 exercises for 45 seconds on each level 1: donkey kicks and Dolly 2: merkins and LBCs 3: lunges and big boy sit ups 4: wall sits and shoulder taps
Run down parking deck
Go to fountain Called exercise then run around fountain 20 derkins 15 dips 10 step ups
Run back to launch.
Finish with 14 birds burpees for @olaf
MARY: none ANNOUNCEMENTS: midriff 50k COT: spitball took us out.

Crock pot bbq is a sin …

Date: 2023-08-18 AO: kevlar Q: hoover PAX: poptart, Orange Whip, Rudy, ChickenWing, Horsehead, Limey, 0 FNGs: 1 0 COUNT: 7 The Magnificent 7 (not the original actors or even actors from the re-make, more like the stunt doubles from a home video recreation) showed up to Kevlar on a cool morning for August. Here’s what went down:
WARMUP: Ran around the wet soccer field then did a bunch of old-man exercises. Orange Whip thought we wouldn’t get any mileage in, he was quickly proven wrong.
THE THANG: 3 rounds of 4 corners: Merkins in the middle x 10, Diamonds, Heels to Heaven, Wide-arm, Squats
Gassers across the field with increasing burpee count #crowdpleaser
Run to gazebo and grab a lifting rock: triple nickel with shoulder presses / jump squats
MARY: Never saw the good side of the city
ANNOUNCEMENTS: There’s a new board, Orange Whip is (sort of) in charge Waxhaw is having their big Labor Day Convergence BRR is only 3 weeks away, better start training Horsehead committed to quit smoking during workouts The soccer field has a lot of divots, but no one got injured
COT: Limey took us out, then ran for his car and almost took us out trying to get home
Limey and Pop Tart rolled in complaining about how sore they were from the beating Runstopper laid down at Hydra yesterday.
Observation: A common topic at most workouts is the frequency of bowel movements pre-workout, during a workout, and post workout. Today didn’t disappoint. Rudy? Limey? any comments?
Orange Whip didn’t know what a triple-knickel was. Almost failed the nan’taan test because of that. It’s only by the grace of Pop Tart’s expert tutoring (and a streaking incident at Chili’s last night) that we’re going to allow him to stay in that role
Pop Tart had pulled pork last night, from the crock pot. Horsehead informed him that crock pot bbq might as well be vegan bbq and serving that is a crime punishable by death in at least 6 states.
In total we hit 2.5 miles and 180 merkins. Not too shabby for a Friday bootcamp.
Full House was casually wrapping up mile 12 of a 16 mile run and stopped in after COT. Looking strong.

school house rocks

Date: 2023-08-17 AO: shield Q: kirby PAX: Cooter, Cooter2, Bombay, ToeJam, Drumstick, Rousey, Carny FNGs: None COUNT: 7 It was great to see everyone push and get a little better. Carny ran to launch but said he was tired and still killed it. Bombay looked like he could skate by on the workout without sweating. Cooter looked strong and showed good form. Rousey beast moded every rep. Toe Jam was wondering why YHC couldn’t read a map and get us home. Great to see Drumstick pushing and getting stronger.
WARMUP: ssh 15 low slow squats 15 etc THE THANG: mosey to middle school do grades 6 7 8 on parking lines. we had to move because trash truck came for Rousey . we did about 10 lines of Hand Release merkins jump squats and big boys. mosey to High school. use numbers on parking deck for RDLs and. merkins. MARY: during ANNOUNCEMENTS: Midriff has a sign up for October 14th. Do it COT: Kirby

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