Stray Cats and Lost OT
Date: 2025-02-05 AO: wamrap Q: poptart PAX: Alf, rachel, Horsehead, O’Tannenbaum, double_e, Stray Cat FNGs: None COUNT: 7 We don’t warmup, just work out. A bunch of RDLs, HRMs, V- Ups, Squats and Heels to Heavan. Got 3.3 miles for the slow guys. Welcome Stray Cat from Oregon.
Russian hackers
Date: 2025-02-05 AO: the-maul Q: Odd Job PAX: f3bigtuna, midriff, Focker, super trooper, SweetWater, Chipotle FNGs: None COUNT: 7 WARMUP: SSH, IW, merkin, dive bomber merkin, runner stretch
THE THANG: Start with 4 corners (big boy sit ups, wide merkins, diamond merkins, and burpees) while each PAX took a turn carrying the heavy bag up to the top of the hill for a set of 10 squats. When asked “what’s in this bag” super trooper was heard saying “dead Russian hackers” or something like that. The actual contents of the ~50 pound bag remain an F3 mystery. We all chased f3bigtuna as he carried the bag back to base at warp 7. Man that dude has wheels.
Mosey to the fountain and partner up for three rounds of partner 1 run around the buildings, partner 2 does called exercises (step ups, incline merkin, decline merkin, and dips).
Mosey to St. Matts for some rock work. SweetWater chose one about the size of Plymouth rock, because he is a total badass. We know because we all had a turn lifting at it for a called exercise.
Mosey back to the wall behind Target for some handstand pushups followed by a run up the hill. Return to base just on time.
Great to see Focker come join the crew at the Maul, even though he drove past like 3 other workouts on the way. Chipotle great work out there, especially since the tone deaf Q didn’t catch on that you’re nursing a shoulder injury. midriff put some miles on his shoes and joined for COT.
ANNOUNCEMENTS: SweetWater has the Q tomorrow at Phoenix and midriff is leading a pre-run. Get out of bed and join them.
COT: Thanks for the take out Midriff
THE THANG: Start with 4 corners (big boy sit ups, wide merkins, diamond merkins, and burpees) while each PAX took a turn carrying the heavy bag up to the top of the hill for a set of 10 squats. When asked “what’s in this bag” super trooper was heard saying “dead Russian hackers” or something like that. The actual contents of the ~50 pound bag remain an F3 mystery. We all chased f3bigtuna as he carried the bag back to base at warp 7. Man that dude has wheels.
Mosey to the fountain and partner up for three rounds of partner 1 run around the buildings, partner 2 does called exercises (step ups, incline merkin, decline merkin, and dips).
Mosey to St. Matts for some rock work. SweetWater chose one about the size of Plymouth rock, because he is a total badass. We know because we all had a turn lifting at it for a called exercise.
Mosey back to the wall behind Target for some handstand pushups followed by a run up the hill. Return to base just on time.
Great to see Focker come join the crew at the Maul, even though he drove past like 3 other workouts on the way. Chipotle great work out there, especially since the tone deaf Q didn’t catch on that you’re nursing a shoulder injury. midriff put some miles on his shoes and joined for COT.
ANNOUNCEMENTS: SweetWater has the Q tomorrow at Phoenix and midriff is leading a pre-run. Get out of bed and join them.
COT: Thanks for the take out Midriff
unpluggeds 54th + Coffee clurb
Date: 2025-02-05 AO: meathead Q: MARTA PAX: Unplugged, MARTA, flipper, The Worm, Emoji, Toto FNGs: None COUNT: 6 MUMBLECHATTER: Today we celebrated Unplugged s 54th birthday with a single exercise done 5 times for 25 minutes. Site Qs clearly don’t trust me with anything more complicated and that’s fair given the pushback on my ability to count to 25. Flipper may have injured himself.. luckily the disclaimer will protect me from a lawsuit from Flipper or his best but Voodoo. Mumble chatter was great and the PAX stayed with the anvil crew for some 2nd F via donuts and coffee in honor of the birthday boy. No burpees were had and it was a straight refusinik on unplugged to eat 5 glazed and 4 chocolate donuts in lieu of 54 burpees. Coffee club was a success and will be back!
WARMUP: Ssh x15 Iw x15 Slingshot x7 Swings x10 Prying Squat 10x fast Sharon towers
THE THANG: EMOM 25 X5 LONG MOTION aka clean and jerk e/s side .. quickly dropped down to one side
Recover 5×20 heavy swings + 5 goblet squats
MARY Lbcs Freddy Glute bridge 30 sec plank
ANNOUNCEMENTS: Dan John in fuquay
COT: Prayers for buttermakers fam Flipper takes us out
WARMUP: Ssh x15 Iw x15 Slingshot x7 Swings x10 Prying Squat 10x fast Sharon towers
THE THANG: EMOM 25 X5 LONG MOTION aka clean and jerk e/s side .. quickly dropped down to one side
Recover 5×20 heavy swings + 5 goblet squats
MARY Lbcs Freddy Glute bridge 30 sec plank
ANNOUNCEMENTS: Dan John in fuquay
COT: Prayers for buttermakers fam Flipper takes us out
The Soul of Wealth Week 3
Date: 2025-02-04 AO: 3rdf-timekeeper Q: Starch PAX: Roulette, madison, citgo, Taco_Stand, Gump, bratwurst, soft_pretzel, taggart FNGs: None COUNT: 9 WARMUP: Reading ahead of time?
THE THANG: Discussed some themes around Forming Habits, Knowing vs Doing (and how you shouldn’t confuse the first for the second), and how you need a “Why” for your money.
Great conversation with some awesome pax.
Next week, we’ll cover the next 3 chapters, and frasier is going to lead.
MARY: ANNOUNCEMENTS: COT:
THE THANG: Discussed some themes around Forming Habits, Knowing vs Doing (and how you shouldn’t confuse the first for the second), and how you need a “Why” for your money.
Great conversation with some awesome pax.
Next week, we’ll cover the next 3 chapters, and frasier is going to lead.
MARY: ANNOUNCEMENTS: COT:
Where is the
Date: 2025-02-04 AO: bagpipe Q: Odd Job PAX: Hawkeye, Cooter2, Roulette, Taco_Stand, Rousey, madison, war_eagle, Starch, taggart, Pilgrim FNGs: None COUNT: 19 including Swift runners WARMUP: SSH, IW, merkin, dive bomber merkin, and runner stretch
THE THANG: Mosey to Stream park, stopping for some monkey humpers at the crossing. At stream we did 3 rounds of a circuit of 5x burpees, 10x merkins, 10x inchworms (legs on the hammock) and pull ups. Everyone took a quick ride down the slides then we were off to the amp.
At the amp we did 2 rounds of incline merkin, decline merkin, dips, and step ups at each seat level, followed by a bear crawl to the top of the hill.
Mosey back to base with stops for squats and mary. Quick jailbreak for base to close out.
ANNOUNCEMENTS: WTF in just a few months. It is fun with running, rucking, and bike options. It’s free you cheap xxx so sign up and join your friends.
COT: Thank you for the takeout bratwurst
THE THANG: Mosey to Stream park, stopping for some monkey humpers at the crossing. At stream we did 3 rounds of a circuit of 5x burpees, 10x merkins, 10x inchworms (legs on the hammock) and pull ups. Everyone took a quick ride down the slides then we were off to the amp.
At the amp we did 2 rounds of incline merkin, decline merkin, dips, and step ups at each seat level, followed by a bear crawl to the top of the hill.
Mosey back to base with stops for squats and mary. Quick jailbreak for base to close out.
ANNOUNCEMENTS: WTF in just a few months. It is fun with running, rucking, and bike options. It’s free you cheap xxx so sign up and join your friends.
COT: Thank you for the takeout bratwurst
catheters and colonoscopies
Date: 2025-02-04 AO: skunk-works Q: Mountain Momma PAX: lois, Header FNGs: None COUNT: 3 WARMUP: SSH, Sharon towers, imperial walkers, 6 minutes of core work
THE THANG: Tabata 4 rounds of classic 20 on 10 off, run a lap between Finished with hip and core work
Lots of talk about the surgeries we’ve had, especially those involving catheters, thankfully YHC isn’t in that category and hopefully it stays that way! Definitely better going out than going in, unless you’re sedated for the installation
Colonoscopies not as bad. Header’s doctor chooses to get them unsedated because of the long term effects of anesthesia. I’ll keep rolling the dice with the milk of amnesia!
Not looking forward to my first prostate exam….
God bless doctors and especially nurses. MARY: 1 curl, 1 tricep, can’t neglect the arms (we were out of time) ANNOUNCEMENTS: Breakfast at the crisis assistance ministry on 2/15 Marriage retreat in May, DM mountain Momma for details COT: For Buttermaker’s family and all PAX. doctors, especially nurses, and modern medicine
Unspoken but for my 2 walking miracle PAX who showed up this morning!
THE THANG: Tabata 4 rounds of classic 20 on 10 off, run a lap between Finished with hip and core work
Lots of talk about the surgeries we’ve had, especially those involving catheters, thankfully YHC isn’t in that category and hopefully it stays that way! Definitely better going out than going in, unless you’re sedated for the installation
Colonoscopies not as bad. Header’s doctor chooses to get them unsedated because of the long term effects of anesthesia. I’ll keep rolling the dice with the milk of amnesia!
Not looking forward to my first prostate exam….
God bless doctors and especially nurses. MARY: 1 curl, 1 tricep, can’t neglect the arms (we were out of time) ANNOUNCEMENTS: Breakfast at the crisis assistance ministry on 2/15 Marriage retreat in May, DM mountain Momma for details COT: For Buttermaker’s family and all PAX. doctors, especially nurses, and modern medicine
Unspoken but for my 2 walking miracle PAX who showed up this morning!
uppers and lowers
Date: 2025-02-04 AO: swift Q: bratwurst PAX: Polly, citgo, Wolverine, drive_by, fire_hazard, fleetwood, Gump, flipper FNGs: None COUNT: 9 Warm-up: eventually making our way to the Johnson road bridge, we meandered through the Ballantyne corporate park. On the bridge, we did drills and eventually ended up across from the bowl at Ballantyne corporate and lower Ave.
The THANG: 7 MINUTE INTERVALS AT THRESHOLD PACE, WHICH IS AN EFFORT OF 7.5 OUT OF 10. COMFORTABLY HARD. THE PACE THAT YOU COULD RUN FOR A 1 HOUR RACE. OUR COURSE WAS ACROSS LOWER AVE TO NORTH COMMUNITY HOUSE, LEFT ON NORTH COMMUNITY HOUSE, THEN LEFT AT THE SECOND LEFT, NOT THE FIRST LEFT FOR POLLY, ONTO UPPER AVE. RUN ACROSS UPPER AVE UNTIL ENDING AT BALLANTYNE CORPORATE. AFTER THE 7 MINUTES, REGROUP TO THE SIX FOR 2 MINUTES. IT WAS SOMEWHERE ALONG NORTH COMMUNITY HOUSE, THAT WE LOST GUMP, AND CITGO AND WOLVERINE WENT OFF TO FIND HIM WHILE WE REVERSED COURSE LOOKING FOR HIM. EVENTUALLY CITGO FOUND HIM. BUT WE DIDN’T FIND THAT OUT UNTIL BACK AT COT. SO INTERVAL NUMBER TWO WAS REVERSING COURSE OF NUMBER ONE, INTERVAL NUMBER 3 WAS BACK THE SAME WAY AS NUMBER ONE. AFTER INTERVAL NUMBER 3 WOLVERINE LEFT US.
AND THEN THE FOURTH INTERVAL WAS BACK ALONG BALLANTYNE CORPORATE BACK TOWARD COT. DURING INTERVAL NUMBER FOUR, WE PICKED UP FLIPPER.
WHY THAT WAS IN ALL CAPS, ONLY VOICE TO TEXT WILL KNOW. IT WAS DEFINITELY NOT MY TONE. AND SINCE IT’S MY SECOND TIME DOING THIS, BECAUSE SLACK BLAST CRASHED ON ME AND WIPED OUT EVERYTHING FROM THE FIRST TIME, I’M NOT EVEN GOING TO EDIT THIS. JUST SPEAKING INTO MY PHONE.
WE MADE IT BACK TO COT WITH SECONDS TO SPARE, WHERE WE FOUND GUMP AND WOLVERINE, BUT NO CITGO.
We need a Q to step up for next Tuesday. Or all three Tuesdays of February. Flipper has already volunteered, after he crushes the swamp rabbit, to lead during the month of March.
The THANG: 7 MINUTE INTERVALS AT THRESHOLD PACE, WHICH IS AN EFFORT OF 7.5 OUT OF 10. COMFORTABLY HARD. THE PACE THAT YOU COULD RUN FOR A 1 HOUR RACE. OUR COURSE WAS ACROSS LOWER AVE TO NORTH COMMUNITY HOUSE, LEFT ON NORTH COMMUNITY HOUSE, THEN LEFT AT THE SECOND LEFT, NOT THE FIRST LEFT FOR POLLY, ONTO UPPER AVE. RUN ACROSS UPPER AVE UNTIL ENDING AT BALLANTYNE CORPORATE. AFTER THE 7 MINUTES, REGROUP TO THE SIX FOR 2 MINUTES. IT WAS SOMEWHERE ALONG NORTH COMMUNITY HOUSE, THAT WE LOST GUMP, AND CITGO AND WOLVERINE WENT OFF TO FIND HIM WHILE WE REVERSED COURSE LOOKING FOR HIM. EVENTUALLY CITGO FOUND HIM. BUT WE DIDN’T FIND THAT OUT UNTIL BACK AT COT. SO INTERVAL NUMBER TWO WAS REVERSING COURSE OF NUMBER ONE, INTERVAL NUMBER 3 WAS BACK THE SAME WAY AS NUMBER ONE. AFTER INTERVAL NUMBER 3 WOLVERINE LEFT US.
AND THEN THE FOURTH INTERVAL WAS BACK ALONG BALLANTYNE CORPORATE BACK TOWARD COT. DURING INTERVAL NUMBER FOUR, WE PICKED UP FLIPPER.
WHY THAT WAS IN ALL CAPS, ONLY VOICE TO TEXT WILL KNOW. IT WAS DEFINITELY NOT MY TONE. AND SINCE IT’S MY SECOND TIME DOING THIS, BECAUSE SLACK BLAST CRASHED ON ME AND WIPED OUT EVERYTHING FROM THE FIRST TIME, I’M NOT EVEN GOING TO EDIT THIS. JUST SPEAKING INTO MY PHONE.
WE MADE IT BACK TO COT WITH SECONDS TO SPARE, WHERE WE FOUND GUMP AND WOLVERINE, BUT NO CITGO.
We need a Q to step up for next Tuesday. Or all three Tuesdays of February. Flipper has already volunteered, after he crushes the swamp rabbit, to lead during the month of March.
Too Early for Working Out
Date: 2025-02-04 AO: falcon-crest Q: Slingshot PAX: Slingshot, Snuka, jet_fuel, puddin_pop, MARTA, good_hands, marge, Focker, Tuna, deep_dish, Bootlegger, Emoji, Brandi FNGs: None COUNT: 13 13 men enjoyed the mild temps and Q led by Slingshot. Lee Rea neighbor informed us that it was too early for exercise. Convos included NFL conspiracies, Nicaragua vacations, Grammys and golf. WARMUP: SSH, LSS, Runners stretch, etc. THE THANG: Grinders through Lee Rea & Colony, Lunge walks, wall sits & arm raises MARY: Flutter, LBC, heels to Heaven ANNOUNCEMENTS: None COT: Bootlegger
Vertical Flats
Date: 2025-02-04 AO: fast-twitch Q: Benny PAX: Benny, wildturkey, retread, hopper, Alf, Joker, Astro (Kyle Kirchhoff), 7 FNGs: 1 7 COUNT: 8 WARMUP: After giving a proper veteran disclaimer seeing how YHC was on Q again this week for the second week due to Christmas being ill where I said if you want you can try and sue Christmas but it probably wouldn’t work out 6 of us left the comforts of the ABC Store for Raintree. After surprising the pax by windbluff with some imperial walkers and low slow squats (I mean Fast Twitch still is a running bootcamp) it was time to unveil the terrible workout we were about to do. THE THANG: Originally was going to be the beast of the 3 hills of Raintree of Windbluff, Rising Meadow and a Fast Twitch classic of Smokerise that we haven’t visited in quite sometime. However, after listening to Alf it was decided we’d instead add on Raintree to the country club parking lot to run all 4 hills. 10 merkins after finishing each loop with meeting back at the top for 6 am to do one last trek up smokerise together before heading back to launch. We were all joined at the end by Astro at the end who has absolutely been crushing it from his rehab to now having aspirations of hitting 3:15 at Boston come April. MARY: No time for Mary unfortunately today ANNOUNCEMENTS: Reach out to various pax whether it has been at Fast Twitch or F3 in general. Soackles post yesterday in the Area 51 channel about Buttermaker who we lost due to suicide couldn’t be more true. Memorisl service is 2/21 11 am Myers Park Presby Church.
Without the support from many pax as I’m trying to work my way into better shape, even going back to after my accident 7 years ago this month and coming back from rehab multiple times I probably wouldn’t still be posting at F3 workouts let alone be a co-site q going on 5 years. You never know what someone is going through and when they likely need help. COT: Astro with the strong takeout
Strong work by everyone, being a co-site q I generally try to have 1-2 emergency workouts on deck incase something comes up where I then have to lead last minute. Option 2 was going to be rosecliff repeats so not much flatter. Had to change it up from my typical red light district workout and we’ve already done our once a quarter out and back run with horsey last week. See y’all next week :facepunch:
Without the support from many pax as I’m trying to work my way into better shape, even going back to after my accident 7 years ago this month and coming back from rehab multiple times I probably wouldn’t still be posting at F3 workouts let alone be a co-site q going on 5 years. You never know what someone is going through and when they likely need help. COT: Astro with the strong takeout
Strong work by everyone, being a co-site q I generally try to have 1-2 emergency workouts on deck incase something comes up where I then have to lead last minute. Option 2 was going to be rosecliff repeats so not much flatter. Had to change it up from my typical red light district workout and we’ve already done our once a quarter out and back run with horsey last week. See y’all next week :facepunch:
American Greed
Date: 2025-02-03 AO: base-camp Q: poptart , Emoji PAX: O’Tannenbaum, Smash, thunder_road, Snuka, Emoji, Limey FNGs: None COUNT: 7 Warmed up a bit then down the roads of Raintree to N Course Drive. Hand release merkins, V-Ups and jump squats on the way. Triple nick up NCD with 10 American Hammers at top and 10 HRM at bottom. Head back to launch with RDLs and LBCs on way back. Some core to to finish it out. Enjoyed the mumblechatter about Ponzi Schemes ,American Greed and missing ankles. Don’t ask. Thanks for take out Smash.