A little muggy

A little muggy

Date: 2025-08-13 AO: meathead Q: voodoo PAX: Unplugged, MARTA, Soul Glo, Toto, voodoo, taggart FNGs: None COUNT: 6 It was drizzling a bit when YHC arrived at Calvary and the forecast called for rain for the next hour so I headed for the Hot Box. It was deserted but Taggart pulled up shortly after. Figuring some other pax might be at the usual spot given the light precipitation, I sent Unplugged a text and told them to join me. They pulled up a little after 0530. The Hot Box was dry but swampy and the switches for the fans were inaccessible. Oh well.
WARMUP: SSH (20), IW (15), Sharon Towers (10), Prying squat THE THANG:
20:00 EMOM of 5 snatches + merkins (8 per minute)
2 cleans + 2 presses + 2 reverse OH lunges each side x 5 rounds
Single bell static holds OH/rack/suitcase x :20 each x 2 rounds per side
MARY: no time for this today
ANNOUNCEMENTS: our new Nantan, Hoover, is looking for pax to fill out his leadership team. F3 doesn’t run itself so step up to lead!
COT: Unplugged took us out and MARTA provided coffee

Mama Needs a ‘Little Sugar’ 50k… Or any distance you choose

Well ……

Doesn’t she always????

Nothing fancy here fellas. We meet at 6am at the Best Western in Pineville near Carolina Place.

9825 Leitner Dr

Same launch location as The Green Mile…. Same route.

Route:

This can be any distance out and back, but We have a 15.5mi route for a 31.06 total miles if you do the entire distance. Feel free to stop and turn back at any time.

 

UPDATE: THERE LOOKS TO BE SOME FLOODING ON THE COURSE THAT SHOULD GO DOWN BY SATURDAY. WE WILL WORK AROUND ANY UNPASSABLE AREAS, BUT PLAN AHEAD.

 

We will have hydration at the start, and maybe even a drop or 2 along the way, but mostly self supported.

Let’s get our big distance run in to prepare for those big fall races!

Bring hydration packs and maybe even rain ponchos…..

This one could get interesting!

WAMRAP is Good for You

Date: 2025-08-13 AO: wamrap Q: rachel PAX: Alf, Benny, poptart, rachel, Gaffer FNGs: None COUNT: 5 WAMRAP really is good for you. If you haven’t been, you should try it sometime.
5 for the usual shenanigans including Gaffer from out of town. Lots of Burpees and Merkins. Great job gentlemen. Thanks Mr. The Tart for the take out.

Soggy

Date: 2025-08-12 AO: fast-twitch Q: Alf PAX: Alf, hairball, turkey_leg, Astro (Kyle Kirchhoff), grasshopper, retread, Orange Whip FNGs: None COUNT: 7 7 men launched from the same location, ran to the same track, and returned to the launch spot. Let’s just say we all did the same workout. It rained some, then it didn’t, then it did a little more.
Thanks to Astro for the takeout

Timekeeper backblast

Date: 2025-08-12 AO: 3rdf-timekeeper Q: citgo PAX: Hippie, bratwurst FNGs: None COUNT: 3 Mighty 3 talked through real life examples of Thought Experiments. “What would I do differently if money (or time) was not a factor…”
Good ways to think through and prioritize decisions with work, family, faith, etc
Any volunteers for next week?

Swift Backblast – More Parking Deck! ☔️

Date: 2025-08-12 AO: swift Q: citgo PAX: bratwurst, tagalong, midriff, frasier, Hippie, Brisket FNGs: None COUNT: 7 5:16 detour from planned route to the parking deck to avoid the monsoon :rain_cloud:

Witty and Interesting Title Here

Date: 2025-08-11 AO: swole Q: Unplugged PAX: Uncle Leo, taggart, Fotomat, Emoji FNGs: None COUNT: 5 WARMUP: SSH ATW Unplugged Sprinklers Swings Arm Circles Phelps
THE THANG: #1 – Week 10, Day 1 of the eternal spreadsheet. Today was ABC for 20 rounds EMOM. This was an easy day compared to last Wed’s meathead. taggart did not agree. -2 Dbl Cleans -1Dbl Pres -3 Front Squats.
#2 – Carries around the parking lot. Suitcase (l/r), Rack (l/r), Waiter…..only your less strongside, thus we are remain uneven! Uncle Leo did not approve. Along the way Fotomat had a name revelation. The ‘mat’ in his F3 name apparently is common in his family. See, we meatheads are insightful in naming a FNG…a second time! Emoji briefly regaled us of his years touring as a sought after VBS song leader. Who knew we had a VBS popstar boyband sensation amongst us!
#3 – Brief complex/time killer Single Bell 10 reverse lunges (5 each side) 10 Good mornings 20 2H swings. Repeato.
MARY: 1:15 of plank ANNOUNCEMENTS: Nada. COT: YHC took us out. Keep pressing forward, keep posting, reach out to a PAX you have not seen in a while.
-UP

I’m back

Date: 2025-08-11 AO: run Q: frasier PAX: bunker, fire_hazard, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: Ran Hunter Oaks MARY: ANNOUNCEMENTS: COT:

Google Earth Routes- longer than they look

Date: 2025-08-11 AO: firestarter Q: Cheese Curd PAX: Abacus_III, wildturkey, abacus, Odd Job, Trickle, kirby, Point Break, Franky, the_abacus FNGs: None COUNT: 8 WARMUP: SSH, IW while we wait for Odd Job THE THANG: FireStarter Pre blast: 6 Cul-De-Sacs Format: 5 stations/exercises
Exercise 1 – Burpee Builder • Start with 1 burpee • Every time you reach that end again, add +1 burpee (so round 2 = 2 burpees, round 3 = 3 burpees, etc.).
Exercise 2 – 3 Merkin Variety (20 reps each) – Diamond push-up – Staggered-hand push-up (switch sides halfway) – Hand-release push-up
Exercise 3 – Ab Variation (30reps) Change core movement each round: • heels to heaven • Box Cutter • Elbow to opposite knee
Exercise 4 – Squat Variation (40 reps) Rotate squat style each round: • Jump squat • Prisoner squat (hands behind head) • MKY humpers
Exercise 5 5 Dive Bomber merkins
Backwards run out out of street
MARY: saw here, see above ANNOUNCEMENTS: keep an eye out for some runs, all types of distances
COT:

“So we’re heading to the deck, right?”

Date: 2025-08-05 AO: bagpipe Q: Starch PAX: Hawkeye, Pilgrim, Roulette, wildturkey FNGs: None COUNT: 5 I knew it was gonna rain, but I was unprepared for the absolute downpour awaiting us when we arrived. My first bagpipe post in months was well worth it to workout with some absolute beasts – Hawkeye Pilgrim Roulette and wildturkey put in some great work on an improvised deck workout.
WARMUP: Swiftly mosey to the deck as it poured down rain on the 4 brave pax who decided to get better on a rainy Tuesday morning.
1st floor warmup: SSH Hillbillies Imperial Walkers Merkins MountIn climbers Runners stretch
THE THANG: Each floor, we focused on a body part. Legs: Donkey kicks, jump squats, lunges, and/or wall sit Core: Flutters, Freddie mercuries, Heels to heaven, American hammers Upper body: Merkins, Carolina Dry Docks, plank
Between floors, we’d jog up one ramp and then do one of the following on the other ramp: Lunge walk, backward shuffle, side shuffle
Made it up to floor 7, then back down to the basement before moseying back to launch to find out that the swift fellas didn’t have it in em to finish out their time.
MARY: Throughout
ANNOUNCEMENTS: Sign up for an event. We got plenty coming up.
COT: Really thankful for the pax who showed up. Prayed for those who were and weren’t out there that we can continue to strive for greatness even when the easy route seems best.

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