Wednesday

Wednesday

DATE: 2023-04-05 AO: Wamrap Q: mcgee PAX: Orange Whip, turkey_leg, mcgee, poptart, Alf, rachel FNGs: None COUNT: 6 Parking deck with exercises. A bunch of times.

Wheel of Emotions

DATE: 2023-04-05 AO: Anvil Q: Emoji PAX: Point Break, snowflake, Mr. Magoo, Erin Brokavich FNGs: None COUNT: 5 WARMUP:
Right off the bat Emoji hit us up with some CoP at launch.
THE THANG:
Long mosey over to the far side of the campus where Emoji introduces us to BAPS. In short, that’s Burpees, Air Squats (although we just did regular squats, “S”, Push-ups (which are really Merkins, “M”), and Big Boy Sit-ups. So really “BSMS”. But we did each exercise x10, then x9, x8 …. down to x1. Smoked. But more to do.
Next on the docket for Emoji’s “low milage” weinke, to the Avenue of Trees for 11s. Merkins and LBCs. 1st tree, Merkin x1, back to start for LBCs x10. Run to the 2nd tree, Merkins x2, back to start for LBCs x9. And on, and on, and on.
Finished w/ a Hotbox wall session and back to launch.
MARY:
Finished with Mary called by each PAX.
COT: with the Meatheads.

Can of Piss

DATE: 2023-04-05 AO: Sacs Q: MAD PAX: wildturkey, Cheese Curd, lex_luthor, sledge FNGs: None COUNT: 5 WARMUP: we put on our rucksacks and waited 2 minutes for stragglers as we rucked off site THE THANG: April 5, 1980 a bunch of college aged kids were excited about a party at an abandoned church in Athens, Ga with free beer. One of the bands that played that night didn’t yet have a name. After abandoning “Can of Piss” at the last minute they billed themselves as “Twisted Kites”. Shortly after this Bill, Michael, Mike, and Peter would rename themselves R.E.M.
April 5, 2023 Five guys met in the gloom under a full moon and this is what they did:
Thang:
1 mile speed ruck to Raintree shopping center.
30 minutes of Tabata style ruck PT with the following exercises: High Pull Squat (ruck on back) Static ruck overhead hold 8 CT body builders
Ruck bear crawl up stairs
Ruck Thrusters Mountain Climbers Ruck chest press Ruck get ups (crowd pleaser)
1 mile coupon ruck with Heavy kettle bell – green Heavy kettle bell – purple Light kettle bell – black Can of Piss
Commentary: These HIM were on time and ready to work today. Mumblechatter was light or hard to hear over the early R.E.M. playlist we exercised to. Some of the pax used Google and others some new AI tool to research R.E.M. prior to the workout. Reward was – no burpees. But we got those in during the 8 CT body builders anyway.
Lex got a bonus point for doing ruck presses after the ruck get ups.
Curd rushed off to go running after this.
Turkey is the Cal Ripken of PaxTimer data – doesn’t miss a game/work out.
Sledge is thinking about becoming a runner. Something about Swift and a 5 minute mile….or maybe not exactly.
We all think David Scoggins is a little nuts. And Lex had an Ex, I mean former roommate, who helped start the old Death Race.
Everyone stepped up to share the coupons on the trip back to launch. They are sneaky – awkward to carry far and hard to carry fast.
Can of Piss? Well, YHC decided to use apple juice and the pax were grateful. This can magically appeared with the ketttle bells and was the coupon of choice for the trip back ti launch. And no, it wasn’t spilled. And no, nobody drank it (as far as you know).
MARY: No. She did not post. ANNOUNCEMENTS: see slack channel for BrewRuck and also link to Metro 2nd F BroRuck which is a brewruck too. Friday night overnight navigation ruck challenge at Crowder. All 3 on weekends in May.
COT:Lex with the take out. Thanks for the challenges and suffering we endure. Thanks for the men of F3 and those that keep coming out to post and lead.

Leg Day Not Just Leg Day

DATE: 2023-04-04 AO: _Sob Q: Carny PAX: wingman, fallout, kirby, Carny, Spitball, Eleanor, Pilgrim, wildturkey, tagalong, haggis, Rousey, Blackbeard, ToeJam, Odd Job, Cooter2, Dooley, Bizcuit , Swipe Left, Swipe Right FNGs: 2 Swipe Left, Swipe Right COUNT: 19 WARMUP: Did it. THE THANG: lap around the pond after the buy in – 30 air squats, 20 hand release merkin, 10 burpees. 3 rounds Line sprints (suicide sprints) with a buy in each round – 20/15/20 jump squats Jail break up the hill to Einstein Baggles Finish last 2-3 minutes with some Mary MARY: ANNOUNCEMENTS: COT: thanks Site Qs for running the COT. Enjoyed the Q, sorry I had to leave right at 6:15. Great work all!

Waxhaw Trail Fest- New location- bigger and better than ever

****UPDATED****

WE HAVE ALREADY PLACED OUR ORDER FOR HOODIES. AT THIS POINT REGISTRATION IS STILL OPEN AT $15, BUT THERE WILL BE NO MORE AVAILABLE HOODIES-

That’s right! WTF is back again!

For those of you that did not make it previous years, or are unaware of what WTF is… Here are the basics:

Waxhaw Trail Fest will take place on Saturday May 6th. This is a team event, that will run relay style on 3 different trail legs setup at Cuthbertson High School in Waxhaw NC. The loops all start and stop at the WTF village where you and your fellow PAX can relax and enjoy some 2nd F until your next leg.  The race is complete when each member of your team runs each loop once, totaling approx 12 miles per runner. With a 6:30am starting line time, I would expect the final runners to be coming in around 12 noon, so plan accordingly. Arrive no later than 6am! This may be the first time meeting your teammates, and you want to be prepared before the 6:30 start.

This year, we have made a few changes. We have moved our location to Cuthbertson Middle School to provide more space, and more trail variety for better loops…you should even plan for a creek crossing or 2!  We have gone official and brought in Apex Promos to help with the course and race setup, to provide a much better event. We have created a pretty badass team trophy for annual bragging rights. New first place medals… and by popular demand we are adding a WTF hoodie for this year’s event.

Registration is $15– This will include your race, food, snacks and hydration throughout the event. WE ARE ALSO INCLUDING THE WTF RACE HOODIE AT NO ADDITIONAL COST!

Awards given to top overall team

Each person will register as an individual with best estimated 5k road pace. Race directors will assign all runners to evenly matched teams of 3. Every registered runner will get an email with updated Team information prior to the event, in addition to packet pickup information for the morning of the event.

In the village we will provide music, coffee,  hydration, a BBQ grill setup with a selection of food, including sandwiches, chicken, burgers, and bacon and eggs. Please bring your own chairs and a team canopy if desired. Any team snacks or preferred drinks are up to each team.

All extra money raised will be donated in support of the family of our fallen brother Ex-lax.

Spread the word. Open to all. Last year was a great event, and this year is shaping up to be even better!

 

RECAP:
Saturday May6th- 6am arrival

3 man team trail relay- 12miles ea

$15- includes race, meals and race hoodie

Cuthbertson Middle School

1520 Cuthbertson Rd Waxhaw, NC

Click link to register:

REGISTRATION LINK

Click link to pay:

VENMO LINK

“Run your fastest mile” Week 2, Workout 1

DATE: 2023-04-04 AO: Swift Q: bratwurst PAX: bratwurst, citgo, Hippie, Wolverine, soft_pretzel, One Niner, retread, jrr_tolkien, das_boot, Chopper, sledge, midriff FNGs: None COUNT: 12 10min warm-up around the Brixham Green “tri-cell” of three buildings. Dynamic stretching & Strides 200m x 3 going from 10k pace to 5k pace to goal 1mi pace w/ 60 sec recovery after each 200m. Repeat the 3x200m 5 times for a total of 15 200m. Cool-down back around the Brixham Green area. Arrive at COT with 2min to spare, so Plank, rest, or join in some Mary with the Bagpipe group.
The goal of today was to learn the pacing differences between “what’s a Mile pace” and some less stressful paces. Quicker turnaround after the 200m #3 each time had @hippie thinking that the 200m at 10k pace was the hardest, but what did you think?
Great to see a Swift FNG @sledge working hard with @chopper. Kotters to both @One Niner and @Citgo. @Midriff, who always seems to get left off the Backblast, was pushing it today, so we could actually vouch for his attendance!
– Full training plan schedule is here: docs.google.com/spreadsheets/d/1gyXkNcDEKKyKjIwPsSjRoKcgOcofMG-t-zpNrt_Z5Cg/edit#gid=932467078 – Fill out this Google Form to register and hold yourself and your F3 brothers accountable: docs.google.com/forms/d/e/1FAIpQLSehYRrYWh1qyg_Eckfg1jnSia77ZSoKkaq2O3Xkmn0ABpFOsw/viewform – Here is the Google Sheet with everyone’s goals: docs.google.com/spreadsheets/d/1xuhpKYqZzoYRR6Rjjj4hXRPISHrs-s2foADjNFMYp0g/edit?usp=sharing
Announcements: – #3rdf-timekeeper is starting up a new book / topic in 2 weeks. Come join us (regularly average 6-8 PAX) every Tuesday morning at 0630 at Einstein Bagels for the new topic

Dog Patties

DATE: 2023-04-03 AO: Meaad Q: Uncle Leo PAX: The Worm, mighty_mite FNGs: None COUNT: 3 WARMUP: Arm circles, IW, waiter carry, halos THE THANG: Week 6 workout A of the latest multi colored spreadsheet highlights included the April Complex (140 snatches with other moves) which is right up there with taxes for a kick in gut and 6 mins of continual racked holds
Mighty Mite took his pup out this weekend and saw some big dogs. conversation quickly turned to large dogs and the the large waste they produce. Nuff said
MARY: we’ll count the 6min of rack hold here ANNOUNCEMENTS: Waxhaw Trail Fest and Beer Ruck coming in May COT: Keep Loogie and family in thoughts and prayers.

Rinse and repeat

DATE: 2023-04-03 AO: Chubby-Hubby Q: baracus PAX: ductwork, funky_cold, geraldo, Mr Brady, Orange Whip, turkey_leg, stonecold, baracus, Rhapsody FNGs: None COUNT: 9 Funky Cold, Orange Whip, and Rhapsody went for 5 greenway miles. Mr Brady and Turkey Leg went for 5 on Horsey, and Baracus, Ductwork, and Stone Cold went for 4 on the greenway.

SlackBlak

DATE: 2023-04-03 AO: Blakovery Q: retread PAX: bunker, frasier, Kielbasa, Polly, Taco_Stand, tuck FNGs: None COUNT: 7 THE THANG: Old Ardrey Kell route. ANNOUNCEMENTS: Waxhaw Trail Fest May 6, pre-blast forthcoming. COT: Taco Stand took us out.

What’s a Tempo Run

DATE: 2023-03-31 AO: Sparta Q: madison PAX: Spammer, O Tannenbaum, Orange Whip, Chopper FNGs: None COUNT: 5 WARMUP: Mosey thru Downtown Matthews to Covent Church Dr. Dynamic stretching + Sharon Towers (a Sparta staple)
THE THANG: 2.5 mile out & back tempo run down Hwy 51 (1.25 miles to Carmel Baptist and back). Slow recovery run back to launch for more Sharon Towers.
MARY: n/a
ANNOUNCEMENTS: Meal train for Sensei’s wife has started. Spammer is checking on transportation needs as Julie starts rehab
COT: OTB for the take out.

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