Left turn, Clyde
Date: 2025-08-21 AO: sparta Q: ductwork PAX: marge, Runstopper, Gazette, Keystone, ductwork FNGs: None COUNT: 5 5 hombres for a cool but moist morning. Excellent work put it by the PAX and great conversation about college football, jobs, and stretching (or lack thereof).
WARMUP: Light jog from launch to the Fire House for COP – IW, Hillbilly, Plank, Runner’s Stretch (sadly no Sharon Towers)
THE THANG: Mosey to the entrance of Matthews Estates. Run to the end of each cul-de-sac, left turns only, with 5 merkins at each stop. Continue the long loop until 6am. The strong group of runners got in 3 rounds, 18 cul-de-sacs and over 5 miles. Return trip back to the Fire House for Mary then the long way back home with some backwards running mixed.
MARY: Flutter, Boone Crunch, Dolly
ANNOUNCEMENTS: COT: YHC had to bolt early and left Announcments and COT to the boyz at Peak 51
WARMUP: Light jog from launch to the Fire House for COP – IW, Hillbilly, Plank, Runner’s Stretch (sadly no Sharon Towers)
THE THANG: Mosey to the entrance of Matthews Estates. Run to the end of each cul-de-sac, left turns only, with 5 merkins at each stop. Continue the long loop until 6am. The strong group of runners got in 3 rounds, 18 cul-de-sacs and over 5 miles. Return trip back to the Fire House for Mary then the long way back home with some backwards running mixed.
MARY: Flutter, Boone Crunch, Dolly
ANNOUNCEMENTS: COT: YHC had to bolt early and left Announcments and COT to the boyz at Peak 51
Backblast! By a little dog too
Date: 2025-08-20 AO: meathead Q: Toto PAX: puddin_pop, Point Break, voodoo, high_tide, MARTA, Soul Glo, Unplugged, Uncle Leo FNGs: None COUNT: 9 WARMUP: • 20 SSH (IC) • 5 single-arm swings (strong arm) • Sharon Towers (IC) • 5 single-arm swings (less strong arm) • 10 Merkins (OYO) • Prying Squats THE THANG: Lots of Armor Building Complexes – 31 EMOM rounds of 2 cleans, 1 press, 3 squats Q Choice: • Double Suitcase carry out → 10 Belkins → Double Rack carry back → 10 Belkins • Double Waiter carry out → 10 Belkins → PAX Choice (least favorite carry) back MARY: nope ANNOUNCEMENTS: • Blood Drive: Oct 3 • 9/11 Remembrance (2,200 steps): Sept 6 @ Piedmont HS (Union Co.) • Community Matters 5K this weekend – see Marta for details COT: High Tide took us out – thank you, brother.
The Pen Is Mightier
Date: 2025-08-20 AO: wamrap Q: Orange Whip PAX: Turnover (F3WS), double_e, Benny, Orange Whip FNGs: None COUNT: 4 No idea why that old SNL Jeopardy reference popped in my head but that’s the title for today’s slackblast. It has nothing to do with the workout.
Four random guys met in a parking lot and ran into a parking deck. Many of the regulars were gone but Benny (kind of a regular now?), Double E and visiting us from Winston Salem, Turnover, got after it.
Christmas and Pop Tart were both HC’s that bailed in the middle of the night. Hope they weren’t together :eyes:
CLEAN PARKING DECK – dips – Carolina dry docks – Wal-tar-jai – Hand release – Heels to heaven + sit up – Dragonflies Everything 5 then add 5 each round Run loop
Proper merry for once.
No racing today as the group just hung tight and chatted it up – plus no Rachel to chase after. Great to see Turnover visiting from Winston – go to Sparta tomorrow to see him there. Ductwork on Q.
YHC took us out.
Announcements: BRR coming up, Iron Pax Challenge, Christmas Party, F3 golf, Christmas Party 2026 (pre-planning), Christmas Party 2027 (pre-discussions)
Four random guys met in a parking lot and ran into a parking deck. Many of the regulars were gone but Benny (kind of a regular now?), Double E and visiting us from Winston Salem, Turnover, got after it.
Christmas and Pop Tart were both HC’s that bailed in the middle of the night. Hope they weren’t together :eyes:
CLEAN PARKING DECK – dips – Carolina dry docks – Wal-tar-jai – Hand release – Heels to heaven + sit up – Dragonflies Everything 5 then add 5 each round Run loop
Proper merry for once.
No racing today as the group just hung tight and chatted it up – plus no Rachel to chase after. Great to see Turnover visiting from Winston – go to Sparta tomorrow to see him there. Ductwork on Q.
YHC took us out.
Announcements: BRR coming up, Iron Pax Challenge, Christmas Party, F3 golf, Christmas Party 2026 (pre-planning), Christmas Party 2027 (pre-discussions)
As Bonnie Tyler said, “Where have all the good men gone”
Date: 2025-08-20 AO: anvil Q: Point Break PAX: puddin_pop FNGs: None COUNT: 2 Just a table for 2 this morning at Anvil…but puddin_pop was committed and we put in the work.
The Thang
Warm up mosey to the far parking lot along 51.
CoP upon arrival: · Hillbillies x 10 · Mountain Climbers x 10 · Runner’s Stretches · Kick-Throughs x 10 · LSS x 10 · SSH x 10
Head over to Five Knolls.
WAVE 1: Pearls-on-a-String · Starting at the entrance on Clavmorr Glenn, Jump Squats x 5 · Mosey to the corner on Calley Glenn, Big Boy Sit Ups x 10 + JS x 5 · Mosey to the corner on Five Knolls, Merkins x 15 + BBSU x 10 + JS x 5 · Mosey to the corner on Mcdara Glenn, Reverse Lunges x 20 + Merks x 15 + BBSU x 10 + JS x 5 · Mosey to the bottom of Five Knolls hill, Flutter Kicks x 25 + Declining set · Mosey to the corner on Whisperwood, Dry Docks x 30 + Declining set · Reverse course and remove an exercise at each of the previous spots.
Mosey back to Meathead launch.
A little Mary, called time and COT w/ Meathead.
The Thang
Warm up mosey to the far parking lot along 51.
CoP upon arrival: · Hillbillies x 10 · Mountain Climbers x 10 · Runner’s Stretches · Kick-Throughs x 10 · LSS x 10 · SSH x 10
Head over to Five Knolls.
WAVE 1: Pearls-on-a-String · Starting at the entrance on Clavmorr Glenn, Jump Squats x 5 · Mosey to the corner on Calley Glenn, Big Boy Sit Ups x 10 + JS x 5 · Mosey to the corner on Five Knolls, Merkins x 15 + BBSU x 10 + JS x 5 · Mosey to the corner on Mcdara Glenn, Reverse Lunges x 20 + Merks x 15 + BBSU x 10 + JS x 5 · Mosey to the bottom of Five Knolls hill, Flutter Kicks x 25 + Declining set · Mosey to the corner on Whisperwood, Dry Docks x 30 + Declining set · Reverse course and remove an exercise at each of the previous spots.
Mosey back to Meathead launch.
A little Mary, called time and COT w/ Meathead.
Maul Walk
Date: 2025-08-20 AO: _sob Q: patent_pending PAX: Hawkeye, Rudy, war_eagle, taggart, midriff, Franky FNGs: None COUNT: 7 WARMUP: Mosey through the parking lot for some normal warmup. THE THANG: Mosey to road and do three rounds of bear crawl to opposite curb, do 10 merkins, lunge walk back and do 10 bobie hurleys Mosey to Napa – one partner run while the other does called exercises — 3 rounds Mosey to the fountains – one partner run while the other does called exercises — 3 rounds Mosey to parking lot by target and do wind sprints followed by bobby hurleys Mosey to alley behind Target and do wall sits and air presses with donkey kicks and breathers Run to every other speed bump and do 6 wide and 6 diamond merkins MARY: Nada ANNOUNCEMENTS: Deep discussion about kirby being a knucklehead and war_eagle confessed that he misses Saban and hopes his daughter makes the choice to go Tennessee (Rocky Top you’ll always be …). COT:
Gangstas ‘n Gear
Date: 2025-08-20 AO: sacs Q: wildturkey PAX: Blanks, Dora, Cheese Curd, Roulette FNGs: None COUNT: 5 5 of S.CLTs roughnecks did (nearly) two Hero WODs while listening to 90s best hip hop. The workout was difficult and so was counting.
Great day to be alive
Great day to be alive
Swift – 🪜
Date: 2025-08-19 AO: swift Q: citgo PAX: kirby, fire_hazard, tagalong, soft_pretzel, Brisket, gumbo, Gump, frasier, teddyf3, Wolverine, Hippie, madison FNGs: None COUNT: 13 Longer intervals up/down a ladder – 4, 6, 8, 6, 4 min intervals, 2 min recovery. This one was not easy, 28 minutes of “on” paced intervals with shorter recoveries – it was great to see everyone push through the pain and knock it out!
COT: Roulette had us share our “why” for being out there – I was close to fartsacking after driving back from NY yesterday and wanting sleep. But you guys inspire me to push the fitness every Tuesday, including this am when I was struggling, and the 3 F’s from this group makes the early alarms worth it!
COT: Roulette had us share our “why” for being out there – I was close to fartsacking after driving back from NY yesterday and wanting sleep. But you guys inspire me to push the fitness every Tuesday, including this am when I was struggling, and the 3 F’s from this group makes the early alarms worth it!
Reflect on your why…
Date: 2025-08-19 AO: bagpipe Q: Roulette PAX: F3 Elsa, Emoji, Pilgrim, Blue Tent FNGs: None COUNT: 5 WARMUP: Mosey to stream park, provide some inuendo to the PAX about the Weinke plans… THE THANG: YHC brought out the official F3 Workout Deck of cards for this mornings festivities. The plan was simple, every PAX draws a card, we do the thing for one round then mosey a loop then repedo for round 2, etc… We managed to get just under 2 miles in and all of this: 25x Diamond Merkins 25x Smurf Jacks 19x Low slow squats 50 yards Karaoke 19x High Knees 2 is 1 100x Arm Circles 20x Butt Kicks 2 is 1 18x Squat Thrusts 25x Freddie Mercs 2 is 1 14x Carolina Dry dock 14x Heels to Heaven 17x Monkey humpers 25x Brupees 25x Merkins 15x Hand-release Merkins 100x Calf raise 18x Merkins 50 yards bear crawl 12x WWII sit-up 17x LBCs MARY: See above COT: Take time to be more kind today than needed, reflect on your why, be present and lead.
The Triple Bypass
Date: 2025-08-19 AO: skunk-works Q: MARTA PAX: Header, smokey, lois, Mountain Momma FNGs: None COUNT: 5 MumbleChatter: There was some as YHC can’t handle silence and has to fill every void. The playlist included guilty pleasure songs from the 90s and featured the likes of will Smith, Marky mark, t swift, and various Irish folk songs. The weather was cooler and I’m a bit worried by the lack of sweat by the PAX this morning. Either I have some sort of health issue or more weight needs to be thrown around. I finally returned Mtn Mommas tent from dad’s camping 2.5 months ago for which he vehemently disavowed until seeing it. Header planned to do his own workout nursing an injury called “dancers hip” or was it “tennis elbow” – but the prospect of 2F reeled him in. All were engaged by lois ‘s description of fine Atlien cuisine at The Vortex re: the Triple Bypass Burger. 1.0 miles this am.
WARMUP: 15X sSH 15X IW Prying squat 7X EW slingshot Warmups
THE THANG: 12 min EMOM 5 snatches (or presses) + 5 Every 4th minute 1 lap on the track.
Voodoo complex E/S ×1, 2, 3 Shuttle run sprint in between
Caries Double farmers with shrugs 5x burpees with mary
Glute bridge Plank
Announcements Metro convergence Community Matters Cafe 5k
COT MARTAs family relationships Mtn Mommas GFs Mom’s Passing / Funeral Smokey closes us out
WARMUP: 15X sSH 15X IW Prying squat 7X EW slingshot Warmups
THE THANG: 12 min EMOM 5 snatches (or presses) + 5 Every 4th minute 1 lap on the track.
Voodoo complex E/S ×1, 2, 3 Shuttle run sprint in between
Caries Double farmers with shrugs 5x burpees with mary
Glute bridge Plank
Announcements Metro convergence Community Matters Cafe 5k
COT MARTAs family relationships Mtn Mommas GFs Mom’s Passing / Funeral Smokey closes us out
Country Bears
Date: 2025-08-19 AO: fast-twitch Q: wildturkey PAX: Mr Brady, Joker, hoover, Cheese Curd, retread, grasshopper FNGs: None COUNT: 7 6 bears and a dog ran from Crunch to Country Ln and back.