OldeCourse raindrops

OldeCourse raindrops

Date: 2025-08-14 AO: the-devils-turn Q: flipper PAX: frasier, turkey_leg, Astro (Kyle Kirchhoff), gumbo, Dosey Doe, flipper FNGs: None COUNT: 6 Another Thursday, another hilly route, this time back to Olde Course. The rain was steady but never torrential and Cheese Curd’s feared lightning never manifested save for some muted flashes on the horizon. Feet were soggy but the morning otherwise played out as normal.
WARMUP: 5 for the PreRun THE THANG: 6 for the main event ANNOUNCEMENTS: there is a tuck/midriff CSAUP 30 miler coming up some time in October COT: Astro took us out

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:

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