Rinse & Repeat (12 Days of Christmas)
Date: 2025-12-10 AO: anvil Q: Point Break PAX: lorax, Benny, Limey FNGs: None COUNT: 4 The Thang
Stepping in for Pre-School while he’s still in IR. No sense in changing something that works. Mosey over to the avenue of trees (closest to the church).
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
· Turns out, I spread the cones a bit too far. Had to audible on Day 11 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Stepping in for Pre-School while he’s still in IR. No sense in changing something that works. Mosey over to the avenue of trees (closest to the church).
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
· Turns out, I spread the cones a bit too far. Had to audible on Day 11 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Go you chicken fat, go!
Date: 2025-12-10 AO: the-maul Q: Odd Job , PAX: super trooper, SweetWater, Rudy, madame_tussauds, enron, Adobe, ToeJam, commish, Commish, Yertle the Turtle, Enron FNGs: None COUNT: 10 WARMUP: Most innovative warmup ever. Yertle the Turtle led us through a round of “https://www.youtube.com/watch?v=2mcsVgIU1K0”. No sh1t, it’s a real thing from the 1960’s.
THE THANG: A bunch of running on the murderhorn. Rocks with friends and a little Mary for good measure.
Cotters to commish who is back in the gloom, bionic hips and all. Welcome Yertle the Turtle and Enron, meeting some new F3 brothers while visiting for work. Everyone killed it today, great work gents!
COT: Thanks for the thoughtful takeout Rudy
THE THANG: A bunch of running on the murderhorn. Rocks with friends and a little Mary for good measure.
Cotters to commish who is back in the gloom, bionic hips and all. Welcome Yertle the Turtle and Enron, meeting some new F3 brothers while visiting for work. Everyone killed it today, great work gents!
COT: Thanks for the thoughtful takeout Rudy
Finale of The Wolf (sort of)
Date: 2025-12-10 AO: meathead Q: Emoji , PAX: The Worm, flipper, voodoo, Unplugged, Uncle Leo, Pepsi, Toto FNGs: None COUNT: 8 WARMUP: 20 Imperial walkers 20 monkey humpers 20 side straddle hops 10 two hand swings 15 slow IC Sharon towers 10 two hand swings THE THANG: – DFS = Double front squat x 5 – DMP = Double military press x 5 – DCL = Double clean x 5 – DFS = Double front squat x 5
5 sets: 1. COMPLEX 2. CHAIN 3. HYDROX 4. CHAIN 5. COMPLEX Work:Rest = 1:2
Next round: 25 two hand swings 5 deadlifts – 5 upright rows (hold for 5 seconds at top) x 3 5 lawn mowers each arm – 10 merkins x 3
Waiter carry to curb – 10 swings Waiter carry back – 10 swings Suitcase carry to curb – 10 swings Suitcase back – No swings because we just did 75. Done. MARY: Elbow Plank 45 seconds Joined Point Break and Anvil group ANNOUNCEMENTS: Fri. Dec. 12 – Fellowship breakfast at Stacks 11100 Monroe Rd A, Matthews, NC 28105 – 6:30am (second Friday of every month) Sat. Dec. 13 – Festivus – 7am-9am – Calvary Church parking lot -be there! COT: YHC was vindicated by actually remembering the majority of the counts and exercises, this made possible because Voodoo handled the music and Pepsi took over the timer. Blanks was amped up on adrenaline, Unplugged and Uncle Leo toned down the normal rhetoric so YHC could concentrate, Voodoo corrected the number of sets to be done for the ad hoc exercise cycles and made sure the swing count hit 75. The Worm boycotted the side straddle hops, Flipper only got excited when we did lawn mowers, Toto reminded YHC to ignore Flipper. A pleasure to serve you, gentlemen!
5 sets: 1. COMPLEX 2. CHAIN 3. HYDROX 4. CHAIN 5. COMPLEX Work:Rest = 1:2
Next round: 25 two hand swings 5 deadlifts – 5 upright rows (hold for 5 seconds at top) x 3 5 lawn mowers each arm – 10 merkins x 3
Waiter carry to curb – 10 swings Waiter carry back – 10 swings Suitcase carry to curb – 10 swings Suitcase back – No swings because we just did 75. Done. MARY: Elbow Plank 45 seconds Joined Point Break and Anvil group ANNOUNCEMENTS: Fri. Dec. 12 – Fellowship breakfast at Stacks 11100 Monroe Rd A, Matthews, NC 28105 – 6:30am (second Friday of every month) Sat. Dec. 13 – Festivus – 7am-9am – Calvary Church parking lot -be there! COT: YHC was vindicated by actually remembering the majority of the counts and exercises, this made possible because Voodoo handled the music and Pepsi took over the timer. Blanks was amped up on adrenaline, Unplugged and Uncle Leo toned down the normal rhetoric so YHC could concentrate, Voodoo corrected the number of sets to be done for the ad hoc exercise cycles and made sure the swing count hit 75. The Worm boycotted the side straddle hops, Flipper only got excited when we did lawn mowers, Toto reminded YHC to ignore Flipper. A pleasure to serve you, gentlemen!
Butt stuff
Date: 2025-12-10 AO: wamrap Q: Orange Whip PAX: Horsehead, Alf, double_e, Orange Whip, O’Tannenbaum, poptart, Ledbetter, Split Squat FNGs: None COUNT: 8 Warmup: throw my back out within the first 90 seconds
The thang: Run all 3 stairwells with exercise at the top (jump squats, donkey kicks, burpees). Man maker merkins and heels to heaven before next round.
Mumblechatter:
Alf likely had some internal dialogue debating his life choices whilst way, way out in front all alone.
“Split Squat” (or Ellen, or Dory, or Mini Dick) tried to keep up and did so valiantly for a lap or two.
Ledbetter passed him eventually which is easy to do when you skip burpees. Duh. He was distracted by “big dick” which was spray painted on the ground where he chose to do burpees.
The 3rd class of the ship always has the most fun and gets the most babes, so I’ve recently learned (see: Titanic/Dicaprio) and we bottom dwellers talked much about butts, both men’s and women’s. Men’s colonoscopies; as well as the gym ladies whom I worked up the courage to ask where they get their tights from (so I could buy my wife them for Christmas of course) #notcreepy #didnthappen
We learned that Horsehead is incapable of having a doppelgänger, just an accurate observation Double E had this morning.
Pop Tart was back out after a long time since one of his son’s 83 extracurricular activities was missed this morning.
It was not OTs birthday yesterday, but I’m sure he had a few bourbons anyway. If you sign up for a free week at Crunch and you don’t commit long term, they will find you, and they will kill you.
There are many gayer ways to throw your back out other than doing Donkey Kicks; Pop Tart said he knows and has experienced at least 5.
SACs only had 3 guys today.
Double E with the take out
The thang: Run all 3 stairwells with exercise at the top (jump squats, donkey kicks, burpees). Man maker merkins and heels to heaven before next round.
Mumblechatter:
Alf likely had some internal dialogue debating his life choices whilst way, way out in front all alone.
“Split Squat” (or Ellen, or Dory, or Mini Dick) tried to keep up and did so valiantly for a lap or two.
Ledbetter passed him eventually which is easy to do when you skip burpees. Duh. He was distracted by “big dick” which was spray painted on the ground where he chose to do burpees.
The 3rd class of the ship always has the most fun and gets the most babes, so I’ve recently learned (see: Titanic/Dicaprio) and we bottom dwellers talked much about butts, both men’s and women’s. Men’s colonoscopies; as well as the gym ladies whom I worked up the courage to ask where they get their tights from (so I could buy my wife them for Christmas of course) #notcreepy #didnthappen
We learned that Horsehead is incapable of having a doppelgänger, just an accurate observation Double E had this morning.
Pop Tart was back out after a long time since one of his son’s 83 extracurricular activities was missed this morning.
It was not OTs birthday yesterday, but I’m sure he had a few bourbons anyway. If you sign up for a free week at Crunch and you don’t commit long term, they will find you, and they will kill you.
There are many gayer ways to throw your back out other than doing Donkey Kicks; Pop Tart said he knows and has experienced at least 5.
SACs only had 3 guys today.
Double E with the take out
Like an Extra Shot of Whiskey in your Eggnog
Date: 2025-12-10 AO: sacs Q: Cheese Curd PAX: midriff, Roulette FNGs: None COUNT: 3 WARMUP: Ruck only loop in the parking lot
THE THANG: 2 WODS to fill your soul 1) Lock, Shock, and Barrel
10 Man Makers (60/40 lb) 50 Plank Sandbag Pull Throughs 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Pressed Leg Lifts/ flutter press (L+R=1) 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Twists (L+R=1) 400 meter Ruck with Sandbag
2) Cozy Fitness by the fire 4 Rounds for Time 100 meter Sandbag Suitcase Carry Right 12 Sandbag Over the Shoulder 12 Sandbag Drag and Pull 100 meter Suitcase Carry Left
MARY: whatever we did above
ANNOUNCEMENTS: festivus sat COT: Midriff opened up the discussing of what we wanted for Xmas Roulette opened up his heart YHC grunted and complained
Seriously great work by all today. Not one but 2 WODs completed. YHC knew the LSB wouldn’t take long, so loaded up the chamber with the second WOD. Neither was easy, both together were hard.
This crew complains, laughs, and makes really strange noises. However, to hear sandbags slam and work getting done… what more could you ask for a Wed in 30 degree weather.
Enjoy the day!!
THE THANG: 2 WODS to fill your soul 1) Lock, Shock, and Barrel
10 Man Makers (60/40 lb) 50 Plank Sandbag Pull Throughs 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Pressed Leg Lifts/ flutter press (L+R=1) 400 meter Ruck with Sandbag
10 Man Makers 50 Ruck Twists (L+R=1) 400 meter Ruck with Sandbag
2) Cozy Fitness by the fire 4 Rounds for Time 100 meter Sandbag Suitcase Carry Right 12 Sandbag Over the Shoulder 12 Sandbag Drag and Pull 100 meter Suitcase Carry Left
MARY: whatever we did above
ANNOUNCEMENTS: festivus sat COT: Midriff opened up the discussing of what we wanted for Xmas Roulette opened up his heart YHC grunted and complained
Seriously great work by all today. Not one but 2 WODs completed. YHC knew the LSB wouldn’t take long, so loaded up the chamber with the second WOD. Neither was easy, both together were hard.
This crew complains, laughs, and makes really strange noises. However, to hear sandbags slam and work getting done… what more could you ask for a Wed in 30 degree weather.
Enjoy the day!!
Get Smokey smokin
Date: 2025-12-09 AO: skunk-works Q: Header PAX: Blanks, lois, Smokey FNGs: None COUNT: 5 WARMUP: Usual suspects THE THANG: Header put together a great playlist, and coming off the Eagles OT letdown was ready to burn off some steam. With his Flyers zip (it’s hockey season in Philly now) we had many shifts of pain.
With 3 runners and 2 walkers we did several A and B rounds 3x A 10 swings, 5 squats, 10 OHP B run a lap or suitcase carry 3x A 6 rows each side, 10 thrusters, 10 upright rows B plank or Merkins Similar style beat down for 45 minutes with a round of Mary on the cold deck somewhere in between.
Besides the pain of being an Eagles fan, we discussed smoking meats. Header picked up a Traegar for free and fixed it for $29. Now his M is all about his smoked meats. Empty nest life! Smokey has a smoker but is in rookie status, only using it for steaks and burgers…. LoisGPT has some competition for his brisket, and is ready for the MARA playoffs, go Big Blue! Blanks powering through his desire to stay in the fartsack #accelerate!
MARY: ANNOUNCEMENTS: COT: gratitude!
With 3 runners and 2 walkers we did several A and B rounds 3x A 10 swings, 5 squats, 10 OHP B run a lap or suitcase carry 3x A 6 rows each side, 10 thrusters, 10 upright rows B plank or Merkins Similar style beat down for 45 minutes with a round of Mary on the cold deck somewhere in between.
Besides the pain of being an Eagles fan, we discussed smoking meats. Header picked up a Traegar for free and fixed it for $29. Now his M is all about his smoked meats. Empty nest life! Smokey has a smoker but is in rookie status, only using it for steaks and burgers…. LoisGPT has some competition for his brisket, and is ready for the MARA playoffs, go Big Blue! Blanks powering through his desire to stay in the fartsack #accelerate!
MARY: ANNOUNCEMENTS: COT: gratitude!
Tempo week 2 – with a Sub
Date: 2025-12-09 AO: swift Q: bratwurst PAX: Gump, gumbo, frasier, bunker, citgo, fire_hazard, Green Label, Brisket, tagalong, flipper FNGs: None COUNT: 11 WARMUP: Head down the power lines to Rushmore. Right, then around the Bull Ring checking for ice. None was found.
THE THANG: 9min Threshold Pace (7.5 out of 10 effort, aka “Comfortably Hard”). 2min recovery. Repeat for a total of 3.
ANNOUNCEMENTS: – Festivus on Saturday 0600-0900. – Christmas Lights (& tights & sweaters) run on Thursday Dec 18th at 6:30pm. Meet at parking lot by the Club House – Ardrey Kell & Marvin Rd. Festive holiday Drinks to follow at Clubhouse.
THE THANG: 9min Threshold Pace (7.5 out of 10 effort, aka “Comfortably Hard”). 2min recovery. Repeat for a total of 3.
ANNOUNCEMENTS: – Festivus on Saturday 0600-0900. – Christmas Lights (& tights & sweaters) run on Thursday Dec 18th at 6:30pm. Meet at parking lot by the Club House – Ardrey Kell & Marvin Rd. Festive holiday Drinks to follow at Clubhouse.
Jingle Bell Jaunt
Date: 2025-12-09 AO: bagpipe Q: wildturkey PAX: Blue Tent, Roulette, Starch FNGs: None COUNT: 4 In the heart of Ballantyne, where the streets usually hummed with the daily grind, a different kind of magic was afoot. It was Christmas Eve, and the F3 workout crew, known for their early morning exertions, had embarked on their annual “Jingle Bell Jaunt.”
Highlights included stations at every Stonehenge Christmas tree. Running through the woods – slalom style. A holiday punchbowl fountain Laps around the not-quite frozen lakes. Rambling through the grass like reindeer learning to fly.
Kudos to those undeterred by the sub-freezing temperatures this morning. We warmed up pretty quick!
Season’s greetings!
Highlights included stations at every Stonehenge Christmas tree. Running through the woods – slalom style. A holiday punchbowl fountain Laps around the not-quite frozen lakes. Rambling through the grass like reindeer learning to fly.
Kudos to those undeterred by the sub-freezing temperatures this morning. We warmed up pretty quick!
Season’s greetings!
Cold Woodchipper
Date: 2025-12-09 AO: fast-twitch Q: fleetwood PAX: Benny, Astro (Kyle Kirchhoff), Cheese Curd, Alf, retread FNGs: None COUNT: 6 WARMUP: With no one joining for the pre run we got off towards SCMS. Dynamic stretching in parking lot with some interesting conversations about the recent F3 Christmas party and who was trying to hook up with Benny.. We’ll really never know. 😂 THE THANG: The Woodchipper. Start up Woodfox, 10k pace, down the hills to Rounding Run, 180 and back to parking lot. Light recover down to track for 5k pace one lap, and out light recover and up pace back on Woodfox for another rep. Goal was at least 3-4. A little mercy with no hands to the ground 👌 Cheese Curd with the strong lead.
MARY: n/a ANNOUNCEMENTS: festivis Saturday COT: Q
MARY: n/a ANNOUNCEMENTS: festivis Saturday COT: Q
What? Chocolate dipped Hydrox, You Say?
Date: 2025-12-08 AO: swole Q: The Worm , PAX: Unplugged, flipper, Uncle Leo, Toto, Blanks, Pepsi, Emoji, voodoo, Nada FNGs: 1 Nada COUNT: 9 The Wolf – Week 6 5 sets of 5 / 1 exercise to 1.5 rest DCL-DFS-DMP-DCL-DFS —> Complex —> Chain —> Heavy Bell: 5 sets – Deadlift / Upright Row & hold (5 Seconds) —> Hydrox (Chain x 1 – Complex x 3 – Chain x 1) —> Lighter Bell: 5 sets – Curl / MP / Triceps Ext —> Chain —> Complex
Swings: 15 + 15 + 15
Voodoo Complex: 2 x single + 1 Dbl Swing-high pull-snatch-rack-squat-MP
WHAT; Heavy Bell. Snatch – Rack – Press. 5 x
Static Hold (20 sec each): Waiter- Rack – Suitcaae
25 Heavy Swings to get to 100.
MARY: LBC’s 20 – Flutter until ToTo stops. ANNOUNCEMENTS: Festivus Friday COT: Flipper took us out. Excellent work today. No complaints about the music just The Q’s counting. Didn’t even notice the 30+ temps, especially Blanks.
Swings: 15 + 15 + 15
Voodoo Complex: 2 x single + 1 Dbl Swing-high pull-snatch-rack-squat-MP
WHAT; Heavy Bell. Snatch – Rack – Press. 5 x
Static Hold (20 sec each): Waiter- Rack – Suitcaae
25 Heavy Swings to get to 100.
MARY: LBC’s 20 – Flutter until ToTo stops. ANNOUNCEMENTS: Festivus Friday COT: Flipper took us out. Excellent work today. No complaints about the music just The Q’s counting. Didn’t even notice the 30+ temps, especially Blanks.