All you got to Matthews
Date: 2024-08-27 AO: fast-twitch Q: Benny PAX: Alf, SportClips, voodoo, Roulette, retread, flipper, wildturkey, None FNGs: 1 None COUNT: 9 5 runners and two ruckers came prepared to run the Mermaid only to learn of YHC last minute audible to Covenant Day and back. As far as you can go in 30 minutes, catch is to be back by 6:15. We were joined by 8-9 vampires that did some Marathon run prior to 5:15. THE THANG: You can blame the city of Charlotte doing work on the sidewalk at 5 am for the last minute audible. With all the races us pax have in the next week and a half, I figured picking a route that didn’t involve pax getting injured would be something everyone would appreciate. Everyone put in a hard 60 minutes of effort from our runners and ruckers this morning. I like to think of these you against you runs like Brussel sprouts as Alf always says, you may not like them but they are good for you. MARY: None ANNOUNCEMENTS: Trail Race October 26th being run by Kid Rock see slack for details. COT: Wild Turkey with the strong takeout
Double ride up Space Needle
Date: 2024-08-27 AO: swift Q: fleetwood PAX: bratwurst, midriff, Wolverine, Gump, tagalong, fire_hazard, Brisket, Moth FNGs: None COUNT: 9
WARMUP: Light run down to Rushmore and across on Ballantyne. NO DYNAMIC necessary. THE THANG: Run up hill on Ballantyne C. And up Darcy hill @10k ish pace to parking garage. Make it to the Needle 8 levels and quick recover back. Repeat. Most made it a second time finishing at 6:05 to head back. Only one was lost on way back but made COT on time. Thanks for all the effort!! 🌋🌋 MARY: ANNOUNCEMENTS: there were some, check other channels. COT: Gump
WARMUP: Light run down to Rushmore and across on Ballantyne. NO DYNAMIC necessary. THE THANG: Run up hill on Ballantyne C. And up Darcy hill @10k ish pace to parking garage. Make it to the Needle 8 levels and quick recover back. Repeat. Most made it a second time finishing at 6:05 to head back. Only one was lost on way back but made COT on time. Thanks for all the effort!! 🌋🌋 MARY: ANNOUNCEMENTS: there were some, check other channels. COT: Gump
No Plan Coming In Turned Into Merkin Mania
Date: 2024-08-27 AO: bagpipe Q: teddyf3 PAX: Pilgrim, wingman, kirby, war_eagle, madison, ToeJam FNGs: None COUNT: 6
WARMUP: Mosey to a corporate park building parking lot. SSH X 15 Merkin x 15 IW X 15 Merkin X 15 WM X 15 Diamond Merkin X 15 PP X 15 Wide Arm Merkin X 15 THE THANG: Stay put and use the parking lot for some triangle work Round 1 – 15 Merkins corner 1, 15 Jump Squats corner 2, 15 LBC corner 3 Round 2 – 15 Diamonds Merkins, 15 lunges, 15 dolly Round 3 – 15 wide arm merkins, 15 monkey Humpers, 15 old school sit-ups
Run to top of Bagpipe Hill( 485 bridge)? 15 merkins at the top. Run back to Bull and Bear Park. 20 LBC, 20 back scratchers, 20 Dolly, 15 Merkins
Mosey to parking lot by bull ring. Round 1 – 15 merkins and run around putting green Round 2 – 10 merkins and repeat Round 3 – 5 merkins and repeat
Mosey to corner – 15 more merkins Mosey back to launch
15 Air Humpers 15 Merkins 5 burpees
MARY: plenty ANNOUNCEMENTS: various COT: good group this morning. Thanks for letting me lead.
WARMUP: Mosey to a corporate park building parking lot. SSH X 15 Merkin x 15 IW X 15 Merkin X 15 WM X 15 Diamond Merkin X 15 PP X 15 Wide Arm Merkin X 15 THE THANG: Stay put and use the parking lot for some triangle work Round 1 – 15 Merkins corner 1, 15 Jump Squats corner 2, 15 LBC corner 3 Round 2 – 15 Diamonds Merkins, 15 lunges, 15 dolly Round 3 – 15 wide arm merkins, 15 monkey Humpers, 15 old school sit-ups
Run to top of Bagpipe Hill( 485 bridge)? 15 merkins at the top. Run back to Bull and Bear Park. 20 LBC, 20 back scratchers, 20 Dolly, 15 Merkins
Mosey to parking lot by bull ring. Round 1 – 15 merkins and run around putting green Round 2 – 10 merkins and repeat Round 3 – 5 merkins and repeat
Mosey to corner – 15 more merkins Mosey back to launch
15 Air Humpers 15 Merkins 5 burpees
MARY: plenty ANNOUNCEMENTS: various COT: good group this morning. Thanks for letting me lead.
First Day of School
Date: 2024-08-26 AO: chubby-hubby Q: Spammer PAX: Spammer, stonecold, Mr Brady, turkey_leg, Mr Freeze FNGs: None COUNT: 5 WARMUP: Nope THE THANG: 3 did the hills of McHorsey, 2 ran the flats. MARY: No time. ANNOUNCEMENTS: Not this week. COT: stonecold
first day of school
Date: 2024-08-26 AO: firestarter Q: Odd Job PAX: Point Break, kirby FNGs: None COUNT: 3
WARMUP: SSH, hillbilly, Merkin, runner stretch, dive bombers
THE THANG: A few rounds of 4 corners with Merkin variations using the parallettes, jump rope, squats and more. We also hit the playground for 5 rounds of 5x pull up, 10x Merkin, and 15x squat.
MARY: She skipped class. As he often does Point Break did some extra credit Mary while waiting for the six.
ANNOUNCEMENTS: Terror trails is coming, don’t ask kirby for the details, just go on slack. Kirby teased a new challenge which sounds like a great time and in support of a great cause. Details to follow.
COT: Thanks for the take out Kirby. Prayers that the kids have a safe and successful school year.
WARMUP: SSH, hillbilly, Merkin, runner stretch, dive bombers
THE THANG: A few rounds of 4 corners with Merkin variations using the parallettes, jump rope, squats and more. We also hit the playground for 5 rounds of 5x pull up, 10x Merkin, and 15x squat.
MARY: She skipped class. As he often does Point Break did some extra credit Mary while waiting for the six.
ANNOUNCEMENTS: Terror trails is coming, don’t ask kirby for the details, just go on slack. Kirby teased a new challenge which sounds like a great time and in support of a great cause. Details to follow.
COT: Thanks for the take out Kirby. Prayers that the kids have a safe and successful school year.
Vertigo, Back to School & the FNG That Got Away
Date: 2024-08-26 AO: base-camp Q: Hops PAX: Mr. Magoo, Snuka, thunder_road, Floor Slapper, Smash, Emoji, Circuit City, Erin Brokavich, Limey, Stalker FNGs: None COUNT: 11 Circuit City was at least 2 minutes late, likely later. Didn’t realize he joined the pax until after the lap around the darkest AO in A51. Floor Slapper was disappointed to have the LIFO trophy wrested away. Stalker’s neighbor, who allegedly posted once, came running past the pax prior to launch. Time for Stalker to re-EH the guy. Magoo was wearing Rousey’s gloves. Weird. Don’t ask, don’t tell. Retiree Snuka was out front on the gassers; also, he’s available for yardwork and household chores. As YHC walked up to the assembled pax, Limey immediately gave fair warning that he was letting ’em rip already. What a gentleman. Emoji, battling vertigo…particularly during flutters and heels to heaven (WTH?)…forgot his camera so no photo evidence that Basecamp happened. Smash would have missed the photo opp anyway as he ceremonially announced he had to get to work early after crushing his burpees. Erin and Stalker were discussing how their middle schooler’s would be strolling the SCMS grounds in a few hours. Enjoy the extra 100,000 folks on the roads for the next 9.5 months. Thanks to Thunder for the Q tap. We didn’t go far…you’re welcome.
Fall, back to school, cooler temps (one day, hopefully) = great time to EH or re-EH one of your sadclown neighbors, relatives and/or co-workers. Start thinking about who you should invite. Then invite him!
Fall, back to school, cooler temps (one day, hopefully) = great time to EH or re-EH one of your sadclown neighbors, relatives and/or co-workers. Start thinking about who you should invite. Then invite him!
Monster Attack
Date: 2024-08-26 AO: swole Q: flipper PAX: flipper, ickey_shuffle, voodoo, wildturkey, Soul Glo, The Worm, Uncle Leo FNGs: None COUNT: 7 A good sized crew for a Monday morning showed up for what would be a slobber knocker of a beat down. No sign of the soft committed CheeseCurd, but fellow backpacker Wild Turkey rejoined us for the first time in a while. Soul Glo made his obligatory bi-monthly appearance, while a smattering of regulars joined in the downpainment.
The music was mostly a let down by general consensus, but it gave us a chance to be impressed appalled by Ickey’s moral superiority complex when it comes to tunes not of the hair metal or yacht rock variety. YHC made some edits to the weinke to make it more palatable, but all pax departed knowing work had been done, on to the recap.
WARMUP: SSH, IW, ST, LSS, around the world, circles and flails. THE THANG: Clean and press 3 X 8 Counter Rotate Reverse Lunge 3X6 Merkin Monster 5X3 Up and Over 3X3 EMOM 2 minutes each of Doubleclean (10), Switch Hand Swing (20), Swing Squat (10), four minutes of Half snatch (10) MARY: plank it out for the final 30 seconds ANNOUNCEMENTS: mental toughness Monday COT: YHC took us out
The music was mostly a let down by general consensus, but it gave us a chance to be impressed appalled by Ickey’s moral superiority complex when it comes to tunes not of the hair metal or yacht rock variety. YHC made some edits to the weinke to make it more palatable, but all pax departed knowing work had been done, on to the recap.
WARMUP: SSH, IW, ST, LSS, around the world, circles and flails. THE THANG: Clean and press 3 X 8 Counter Rotate Reverse Lunge 3X6 Merkin Monster 5X3 Up and Over 3X3 EMOM 2 minutes each of Doubleclean (10), Switch Hand Swing (20), Swing Squat (10), four minutes of Half snatch (10) MARY: plank it out for the final 30 seconds ANNOUNCEMENTS: mental toughness Monday COT: YHC took us out
Back to school
Date: 2024-08-26 AO: run Q: frasier PAX: Dosey Doe, wingman, Hippie, bunker, hairball FNGs: None COUNT: 6
WARMUP: THE THANG: 5 mile classic Paperjam route. MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: 5 mile classic Paperjam route. MARY: ANNOUNCEMENTS: COT:
College Football Kickoff at Da Vinci
Date: 2024-08-24 AO: _sob Q: midriff PAX: kirby, Palmolive, huggie_bear, Roulette, Odd Job, Franky, C3P0, teddyf3, super trooper, soft_pretzel FNGs: None COUNT: 11 It’s Week 0 of college football baby! Before hitting the trail from Best Buy to Polo Ridge Elementary, the PAX transformed into college football teams, and laced up their cleats.
We kicked things off with the Transfer Portal, where the PAX rotated through stations featuring sandbag squats and rows, cinder block curls, shoulder press, tricep extensions, bodyweight exercises (merkins, jump squats, planks), and running the soccer field. No downtime, just pure gridiron intensity.
Next up were the Individual NFL Combine Events: – 40-Yard Dash (Elimination Style) – Push-Up Test – Broad Jump 40 Yards – Bear Crawl 40 Yards
First place in each event scored $500,000 in NIL money, second place took home $300,000, and third place earned $100,000. Wildcat (Palmolive), Trojan (Odd Job), and RedBlacks (super trooper) stood out with especially strong performances.
With wallets fattened by NIL cash, we took to the field for some Ultimate Football. In a nail-biting match, Team Skins (Wildcat, Trojan, JuCo, Yellow Jackets, and Nittany Lion) edged out Team Shirts (Tiger, Hurricane, 49er, Huskies, and RedBlacks) with a score of 2 touchdowns to 1. The game was packed with epic plays, interceptions, and more chatter than a stadium on game day. Special shoutout to soft_pretzel (Deacon) for showing up to toss the pigskin around.
As the workout came to a close, we made the trek back through the woods, with Hurricane (Franky) proudly carrying the flag while “The Final Countdown” blared, pushing us all the way back to Best Buy (I believe his exact words were “drop down and give me 15 merkins you maggots!” while standing and waving the flag). It was awesome to have Yellow Jackets (huggie_bear) back in the gloom and to see Hurricane (Franky) back in bootcamps. Tiger (kirby) brought the chatter and some Clemson spirit, while RedBlacks (super trooper) put on a defensive clinic during Ultimate Football. Trojan (Odd Job) amazed everyone with his lightning-fast broad jumps, and Huskies (teddyf3) was spinning spirals like a seasoned QB. JuCo (Roulette) threw down the gauntlet in COT, challenging us all to show up for the Terror Trails running event in October. 49er (C3P0) continues to be machine-like with his strength, showing no signs of slowing down.
When all the NIL dollars were tallied, RedBlacks (super trooper) walked away with $1.1 million, Trojan (Odd Job) came in second with $1 million, and Wildcat (Palmolive) secured third place with $900k. Go figure the Canadians have this sport down.
Thine Pig Skin: Great effort from all the PAX today, this one was special. Special thanks to everyone for bringing the energy and making this bootcamp one for the books. Let’s carry this momentum into the season and keep showing up strong. Remember, give to the F3 community, and you’ll receive from the F3 community.
YHC took us out in prayer, and the tailgate was on with Simpler Times beer in the parking lot. College football is back, baby!
We kicked things off with the Transfer Portal, where the PAX rotated through stations featuring sandbag squats and rows, cinder block curls, shoulder press, tricep extensions, bodyweight exercises (merkins, jump squats, planks), and running the soccer field. No downtime, just pure gridiron intensity.
Next up were the Individual NFL Combine Events: – 40-Yard Dash (Elimination Style) – Push-Up Test – Broad Jump 40 Yards – Bear Crawl 40 Yards
First place in each event scored $500,000 in NIL money, second place took home $300,000, and third place earned $100,000. Wildcat (Palmolive), Trojan (Odd Job), and RedBlacks (super trooper) stood out with especially strong performances.
With wallets fattened by NIL cash, we took to the field for some Ultimate Football. In a nail-biting match, Team Skins (Wildcat, Trojan, JuCo, Yellow Jackets, and Nittany Lion) edged out Team Shirts (Tiger, Hurricane, 49er, Huskies, and RedBlacks) with a score of 2 touchdowns to 1. The game was packed with epic plays, interceptions, and more chatter than a stadium on game day. Special shoutout to soft_pretzel (Deacon) for showing up to toss the pigskin around.
As the workout came to a close, we made the trek back through the woods, with Hurricane (Franky) proudly carrying the flag while “The Final Countdown” blared, pushing us all the way back to Best Buy (I believe his exact words were “drop down and give me 15 merkins you maggots!” while standing and waving the flag). It was awesome to have Yellow Jackets (huggie_bear) back in the gloom and to see Hurricane (Franky) back in bootcamps. Tiger (kirby) brought the chatter and some Clemson spirit, while RedBlacks (super trooper) put on a defensive clinic during Ultimate Football. Trojan (Odd Job) amazed everyone with his lightning-fast broad jumps, and Huskies (teddyf3) was spinning spirals like a seasoned QB. JuCo (Roulette) threw down the gauntlet in COT, challenging us all to show up for the Terror Trails running event in October. 49er (C3P0) continues to be machine-like with his strength, showing no signs of slowing down.
When all the NIL dollars were tallied, RedBlacks (super trooper) walked away with $1.1 million, Trojan (Odd Job) came in second with $1 million, and Wildcat (Palmolive) secured third place with $900k. Go figure the Canadians have this sport down.
Thine Pig Skin: Great effort from all the PAX today, this one was special. Special thanks to everyone for bringing the energy and making this bootcamp one for the books. Let’s carry this momentum into the season and keep showing up strong. Remember, give to the F3 community, and you’ll receive from the F3 community.
YHC took us out in prayer, and the tailgate was on with Simpler Times beer in the parking lot. College football is back, baby!
5 miles through 5 Knolls, deja vu
Date: 2024-08-24 AO: the-rock Q: hoover PAX: Alf, geraldo, Horsehead, double_e, Snuka, Circuit City, Tuna, jet_fuel, Mr. Magoo, grave_dancer FNGs: None COUNT: 11 The Q pulled in at 0700 on the dot. The group was disclaimed with a theme, 5. Figure the rest out
WARMUP: run down the church entrance we’re not allowed to run on. Head to the library for a textbook warmup. THE THANG: run off to 5 Knolls. Take the back entrance. Triple nickels up and down the cul de sacs. Eventually we got to the big hill with 5 minutes to go. Everyone was happy because we hit 4 miles. But 4 is one less than 5. So time to run back to launch. MARY: no thanks, we had to drive home. ANNOUNCEMENTS: kid Rock trail race COT: YHC with the take out
WARMUP: run down the church entrance we’re not allowed to run on. Head to the library for a textbook warmup. THE THANG: run off to 5 Knolls. Take the back entrance. Triple nickels up and down the cul de sacs. Eventually we got to the big hill with 5 minutes to go. Everyone was happy because we hit 4 miles. But 4 is one less than 5. So time to run back to launch. MARY: no thanks, we had to drive home. ANNOUNCEMENTS: kid Rock trail race COT: YHC with the take out