Kramerica
Date: 2024-08-24 AO: stonehenge Q: wildturkey PAX: markettimer, f3bigtuna, ToeJam, Rehab, snowflake, Pilgrim FNGs: None COUNT: 7 Today, we embarked on a Kramerica-inspired workout, complete with a “Soup Nazi” challenge at Ballantyne Commons and a “Jerry’s Apartment” obstacle course at Dove Hunt.
We started with a “George Costanza” warm-up, full of awkwardness and self-doubt. Then, we “Newmaned” our way up Ballantyne Commons hill, gasping for breath like Elaine after a particularly challenging date.
Next a “Jerry” push-up challenge through The Vandy parking lot, hoping to avoid any “Newman” confrontations.
At Dove Hunt, we transformed the playground into a “Seinfeld” obstacle course. We did “Newman” pull-ups on the monkey bars, “Kramer” dips on the benches, and “Uncle Leo” rows on the swings
Finally, we finished with a “Jerry” push-up challenge through The Vandy parking lot, hoping to avoid any “Newman” confrontations.
Overall, it was a classic Seinfeld-inspired workout. No soup, no “Mocha Mike,” but plenty of laughs and a whole lot of sweat!
We started with a “George Costanza” warm-up, full of awkwardness and self-doubt. Then, we “Newmaned” our way up Ballantyne Commons hill, gasping for breath like Elaine after a particularly challenging date.
Next a “Jerry” push-up challenge through The Vandy parking lot, hoping to avoid any “Newman” confrontations.
At Dove Hunt, we transformed the playground into a “Seinfeld” obstacle course. We did “Newman” pull-ups on the monkey bars, “Kramer” dips on the benches, and “Uncle Leo” rows on the swings
Finally, we finished with a “Jerry” push-up challenge through The Vandy parking lot, hoping to avoid any “Newman” confrontations.
Overall, it was a classic Seinfeld-inspired workout. No soup, no “Mocha Mike,” but plenty of laughs and a whole lot of sweat!
Sand, Metal, Sunshine, and ’90s Alt Rock
Date: 2024-08-24 AO: olympus Q: Krzyzewski PAX: The Worm, MARTA, Wabbit, Emoji FNGs: None COUNT: 5 Five pax took to the pavement of Calvary today for a solid pump that covered a little bit of everything. Similarly, mumblechatter ranged from why Ireland is a good choice for college football’s kickoff, how Raising Cane’s is dominating the culinary palates of Gen Z, and the best ways to remove a squirrel from your attic. Cooler temps lent a favorable backdrop and hopefully portend the coming fall weather. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1. KB #1 (5 sets) – Double cleans (10x) 1. KB #2 (5 sets) – Alternating 1-handed swings (20x) 1. Sandbags AMRAP (15 min.) – Merkin monster (1 set) – Up and up (1 set) – Alternating with a partner 1. Carries Complex – Waiters – Racked carries – Heavy farmer (w/ sandbag) – Bear hug (w/ sandbag) MARY: Just enough time for one round of the Cowboy Complex for AMRAP (90 sec.) ANNOUNCEMENTS: – Hearing chatter about some sort of beatdown in October and, as always, a future blood drive always looms – Memento mori – “Man does not simply exist, but always decides what his existence will be, what he will become the next moment. By the same token, every human being has the freedom to change at any instant.” – Viktor Frankl COT: Joined forces with Hoover and the pax of the Rock; Hoover took out the joint group and lifted up prayers for our brothers
Same vein, same blood
Date: 2024-08-22 AO: the-devils-turn Q: flipper PAX: fletch, Gump, voodoo, Dosey Doe, Gold Digger, Mistake, Polly, flipper FNGs: None COUNT: 8
Missing some regulars, but nice to see Gump back in action.
WARMUP: good size group for 0500 prerun THE THANG: for the second week in a row, the hills were calling, so to olde course we went. No matter how often you run it, never gets easier MARY: nope ANNOUNCEMENTS: mental toughness Mondays, see Astro or DoseyDoe COT: early returning group bolted, so not so much on the CoT?
Missing some regulars, but nice to see Gump back in action.
WARMUP: good size group for 0500 prerun THE THANG: for the second week in a row, the hills were calling, so to olde course we went. No matter how often you run it, never gets easier MARY: nope ANNOUNCEMENTS: mental toughness Mondays, see Astro or DoseyDoe COT: early returning group bolted, so not so much on the CoT?
Shhh….it’s a secret
Date: 2024-08-23 AO: mountain-goat Q: slim_fast PAX: Spammer, gullah, jello, Beefeater, kilowatt, Cheese Curd, retread, mallcop, fleetwood, Pele, Sensei, Corbra Kia FNGs: None COUNT: 14 The workout no one talks or posts about, but probably one with the most dedicated pax. 2 groups today did 2 different things. Then some pax did their own anyways.
WARMUP: runners: ran to White Gate for warmup and then ran 5 Knolls. Walkers/ joggers did their own thing
THE THANG: runners ran from the gate to Rea Rd and back. Not able to make a full second loop
Walkers and anyone wanting to avoid the hills stayed local.
MARY: she wasn’t around today ANNOUNCEMENTS: none COT: Lots of prayers for family around the circle. Great to see Sensei back in the gloom….day by day brother! Also had his 2.0 with him.
Congrats to “Sleep hater” Spammer for getting all sweaty and gross before we started, probably logged the most miles. Also to fleetwood for a prerun as well. Most of the runners got +6.5 or more, those got may have ran 8.
Sorry for missing any pax, but this crew isn’t about the Stat credit anyways!! Happy to update the list
Have a great day!
WARMUP: runners: ran to White Gate for warmup and then ran 5 Knolls. Walkers/ joggers did their own thing
THE THANG: runners ran from the gate to Rea Rd and back. Not able to make a full second loop
Walkers and anyone wanting to avoid the hills stayed local.
MARY: she wasn’t around today ANNOUNCEMENTS: none COT: Lots of prayers for family around the circle. Great to see Sensei back in the gloom….day by day brother! Also had his 2.0 with him.
Congrats to “Sleep hater” Spammer for getting all sweaty and gross before we started, probably logged the most miles. Also to fleetwood for a prerun as well. Most of the runners got +6.5 or more, those got may have ran 8.
Sorry for missing any pax, but this crew isn’t about the Stat credit anyways!! Happy to update the list
Have a great day!
HIIT the Deck
Date: 2024-08-23 AO: the-brave Q: Hippie PAX: wildturkey, frasier, Franky, midriff, Ryan Menke, Olaf, soft_pretzel, fire_hazard FNGs: None COUNT: 12 WarmUp: potato pickers
The Thang: 2 miles, HIIT at the top of the deck, 2 miles, HIIT at the top of 2nd parking deck.
HIIT – 30 seconds on 15 seconds off. 1. Mtn climbers 2. Merkins 3. Plank jacks 4. Squats 5. Burpees
90 second rest between rounds. We did 3 rounds
Merkins and box cutters sprinkled in to keep the pax together
Note to Self: counting to yourself annoys fire_hazard so next time your beside him keeping track of your own reps just make sure he hears you.
Announcements: Terror Trail, kid_rock is putting on a great race at the end of October. Sign up.
COT: make deposits into F3. It’s a great community. Don’t take it for granted. Thanks Olaf for the reminder
The Thang: 2 miles, HIIT at the top of the deck, 2 miles, HIIT at the top of 2nd parking deck.
HIIT – 30 seconds on 15 seconds off. 1. Mtn climbers 2. Merkins 3. Plank jacks 4. Squats 5. Burpees
90 second rest between rounds. We did 3 rounds
Merkins and box cutters sprinkled in to keep the pax together
Note to Self: counting to yourself annoys fire_hazard so next time your beside him keeping track of your own reps just make sure he hears you.
Announcements: Terror Trail, kid_rock is putting on a great race at the end of October. Sign up.
COT: make deposits into F3. It’s a great community. Don’t take it for granted. Thanks Olaf for the reminder
Come and take it…
Date: 2024-08-23 AO: nemo-resideo Q: Roulette PAX: Trey Mask, F3 Elsa, Odd Job, kirby, The Worm FNGs: None COUNT: 6 This morning we switched it up and took a tour of Thornehill and Stonecrest, coming in at just over 3 1/4 miles on a lovely brisk morning. Thanks for Trey Mask for coming up from The Fort for his first time out to Nemo, F3 Elsa is really inspiring with his consistency, Odd Job The Worm kirby have become rock solid regulars…
ANNOUNCEMENTS: Waxhaw Terror Trails Ultra COT: These morning are not just about staying in shape, but also about fellowship and faith in something bigger than yourself. Sometimes you contribute, sometimes you need the help, having a community of men to rely on when things aren’t going well, is what this is all about.
ANNOUNCEMENTS: Waxhaw Terror Trails Ultra COT: These morning are not just about staying in shape, but also about fellowship and faith in something bigger than yourself. Sometimes you contribute, sometimes you need the help, having a community of men to rely on when things aren’t going well, is what this is all about.
White Friar Suicides & 2 FNGs
Date: 2024-08-22 AO: sparta Q: geraldo PAX: hopper, Orange Whip, Skyline, gummy, Keystone, hoover, geraldo, pebbles, Hot Dish,Polka FNGs: 2 Hot Dish,Polka COUNT: 10
WARMUP: Jog over to the Matthews Fire Department for some old man stretching, Imperial Walkers and Sharon Towers. THE THANG: Now that we were properly warmed up, we continued towards the MARA fields but stopping at White Friar.
Instructions were given, suicides, completing 10 squats at each street before heading back. We completed one round stopping for some Mary.
We proceeded to the greenway entrance next to Matthews Elementary, pausing for some Mary before stopping at little fountain. We did 2 rounds of Incline Merkins x 10, Dips x 15, and Step-ups x 20 with a little jog in between rounds.
After that we headed back to launch. Done.
Mumblechatter: – Great works by everyone, the temp was awesome and made the White Friar suicides more manageable. – Welcome FNGs Hot Dish & Polka, two Wisconsin natives Cheese Curd can relate to – Kotters to pebbles who Eh’d Hot Dish expecting Peak 51 but joined sparta instead. Strong work – Good to see Skyline who Eh’d Polka and drove from North Charlotte to join us – Orange Whip wanted some hills so we got some – hoover is in BRR form all lit up with his safety gear – Keystone returned from a European vacation and for some extra miles after the workout – hopper was crushing those hills today – gummy explored new territory for him on White Friar MARY: None ANNOUNCEMENTS: None
WARMUP: Jog over to the Matthews Fire Department for some old man stretching, Imperial Walkers and Sharon Towers. THE THANG: Now that we were properly warmed up, we continued towards the MARA fields but stopping at White Friar.
Instructions were given, suicides, completing 10 squats at each street before heading back. We completed one round stopping for some Mary.
We proceeded to the greenway entrance next to Matthews Elementary, pausing for some Mary before stopping at little fountain. We did 2 rounds of Incline Merkins x 10, Dips x 15, and Step-ups x 20 with a little jog in between rounds.
After that we headed back to launch. Done.
Mumblechatter: – Great works by everyone, the temp was awesome and made the White Friar suicides more manageable. – Welcome FNGs Hot Dish & Polka, two Wisconsin natives Cheese Curd can relate to – Kotters to pebbles who Eh’d Hot Dish expecting Peak 51 but joined sparta instead. Strong work – Good to see Skyline who Eh’d Polka and drove from North Charlotte to join us – Orange Whip wanted some hills so we got some – hoover is in BRR form all lit up with his safety gear – Keystone returned from a European vacation and for some extra miles after the workout – hopper was crushing those hills today – gummy explored new territory for him on White Friar MARY: None ANNOUNCEMENTS: None
🚀Phoenix Rising: The Return🚀
Date: 2024-08-22 AO: the-phoenix Q: tagalong PAX: wildturkey, Starch, teddyf3, midriff, @brisket FNGs: None COUNT: 6 This morning, 6 badass PAX rolled out of bed, shook off the sleep, and showed up to crush it at the-phoenix We had the pleasure of sweating it out with @brisket, midriff, teddyf3, Starch, wildturkey, and your Q, Tagalong. :star2:
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
Dicey Morning
Date: 2024-08-22 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, Sensei, beaver, gullah, kilowatt, Pele, mallcop, Safelite, Mounds, Cobra Kai, Cobra Kai FNGs: 1 Cobra Kai COUNT: 11 WARMUP: Great morning to be out and about with the Pax! Brisk walk to parking lot across the street followed by 15 SSH, 15 IW and 10 Sharon Towers. THE THANG: Paint the spots! Huge group today, fortunately YHC brought two dice, so we split in two groups and covered parking spots down each side of the lot. Each Pax rolled a dice to determine how many of each called exercise to perform. After each spot has been “painted”, a new exercise was called. First round was the actual number rolled, second round was roll x 2, third round was roll x 3 etc. Finished a total of 7 rounds. Exercise rounds were as follows: 1. Merkins 2. WWII Sit-ups 3. Dolly 4. LBCs 5. Rosalita 6. Super Man 7. Plank (hold for roll x 7 number of seconds)
MARY: Ran out of time before Pax from sparta returned. ANNOUNCEMENTS: Exciting to see big groups for both peak-51 and sparta today, including 3 FNGS. One showed up sparta thinking it was peak-51… COT: Orange Whip
MARY: Ran out of time before Pax from sparta returned. ANNOUNCEMENTS: Exciting to see big groups for both peak-51 and sparta today, including 3 FNGS. One showed up sparta thinking it was peak-51… COT: Orange Whip
Wanna Q
Date: 2024-08-22 AO: shield Q: Cheese Curd PAX: Bombay, Cooter2, ToeJam FNGs: None COUNT: 4
WARMUP: Jog to the bus lot- SSH, IW, runner stretch and few merkins
THE THANG: the bus lot is our track 10 burpees, 1 lap 20 Diamond merkins, 10 burpees, 1 lap 30 LBC, 20 wide arm merkins, 10 burpees, 1 lap 40 Sumo squats, 30 V-UPS, 20 off-set merkins, 10 burpees and 1 lap 50 star jumps, 40 monkey humpers, 30 heels to heaven, 20 merkins, 10 burpees
Jog to the neighborhood
>From some random interception, run to the first street and 10 big boy sit ups, run back to the start and 10 dive bomb merkins, run to the 2nd street (uphill) 20 BB sit-ups, return to start for 10 DB merkins, run to the 3rd street 30 BB sit ups and back to start
Jog to the playground for 1 set of knee-ups using the swings and head home
MARY: we stopped for some Mary to catch our breath several times. Abs were tested today
ANNOUNCEMENTS: nothing
COT: -Thanks for having me out to Q. Site FNG as well -lots of locations to hit at this site -good push by everyone today -Toe jam was a very gracious host and pointed out all of the rocks, hills and the track in the area. Thanks to him I was able to modify the pain level and add the hill. Also, always had a head lamp…very nice!! -Cooter was pushing hard and at one point during arm ups, he was doing IW and spinning in circles? Sweet Q pivot! -Bombay was also pushing hard all morning, making me run faster up and down the hill. He also is a very heavy breather when doing burpees!
That’s all I got. Great site, thanks for the invite…I have been meaning to check out this site for a while now.
WARMUP: Jog to the bus lot- SSH, IW, runner stretch and few merkins
THE THANG: the bus lot is our track 10 burpees, 1 lap 20 Diamond merkins, 10 burpees, 1 lap 30 LBC, 20 wide arm merkins, 10 burpees, 1 lap 40 Sumo squats, 30 V-UPS, 20 off-set merkins, 10 burpees and 1 lap 50 star jumps, 40 monkey humpers, 30 heels to heaven, 20 merkins, 10 burpees
Jog to the neighborhood
>From some random interception, run to the first street and 10 big boy sit ups, run back to the start and 10 dive bomb merkins, run to the 2nd street (uphill) 20 BB sit-ups, return to start for 10 DB merkins, run to the 3rd street 30 BB sit ups and back to start
Jog to the playground for 1 set of knee-ups using the swings and head home
MARY: we stopped for some Mary to catch our breath several times. Abs were tested today
ANNOUNCEMENTS: nothing
COT: -Thanks for having me out to Q. Site FNG as well -lots of locations to hit at this site -good push by everyone today -Toe jam was a very gracious host and pointed out all of the rocks, hills and the track in the area. Thanks to him I was able to modify the pain level and add the hill. Also, always had a head lamp…very nice!! -Cooter was pushing hard and at one point during arm ups, he was doing IW and spinning in circles? Sweet Q pivot! -Bombay was also pushing hard all morning, making me run faster up and down the hill. He also is a very heavy breather when doing burpees!
That’s all I got. Great site, thanks for the invite…I have been meaning to check out this site for a while now.