We are all Local Legends

We are all Local Legends

Date: 2025-07-25 AO: mountain-goat Q: retread PAX: beaver, gullah, kilowatt, lois, mallcop, retread, slim_fast, Spammer, sledge FNGs: None COUNT: 9 WARMUP: 0.75 miles to Windbluff and Raintree. THE THANG: 30/30/1 hill workout: 30 seconds uphill, recover downhill, 30 seconds up, recover down, 1 minute up, recover down. Pax completed 4 sets on Windbluff before moving to Rising Meadow to finish up. Strong efforts by everyone on a typically hot and humid morning. ANNOUNCEMENTS: Hydrate, recover, rest, be smart with upcoming 100 degree temps. Slim nabbed my local legend 30 seconds after Strava emailed me with the news. COT: YHC

That’s a lot of FNGs

Date: 2025-07-25 AO: scars Q: Roulette PAX: Starch, kirby, taggart, lex_luthor, incoming, Mickey, Pascal, Howser FNGs: 3 Mickey, Pascal, Howser COUNT: 8 WARMUP: Provide a proper F3 disclaimer due to the high number of FNGs, get heckled by the veteran PAX THE THANG: We took a tour of the Ballantyne Bowl, stopped at the artificial turf next to Harriet’s to have a mini ruck-weight boot camp featuring all-time favorites such as: squats, shoulder presses, rows, big boys, flutter presses, and YHC personal favorite ruck pull throughs… What a morning to be alive, outside and active… don’t take it for granted, be present and take the opportunities as they come… it was great seeing everyone out there this morning. Thanks to lex_luthor for getting all of the new guys out and for his inaugural SCARS post. Appreciate Papa Starch making the effort this morning, good to see you in the Gloom Respect to taggart keep posting through your injury, do what you can Thanks to kirby for the leadership and 1st class mumblechatter Nice to meet incoming hope to see you out with again soon! MARY: Merkins, Pretzel Crunch, Plank ANNOUNCEMENTS: Horsey Half Marathon for a good cause Aug. 2 COT: Be excellent to each other and lead with purpose Name-o-rama highlights: Pascal – 1st programing language Mickey – As in Mickey Mantle, he’s a Red Sox fan Howser – As in Doogie Howser, he’s 19 and about to graduate college… and will not get this reference…

Summer Doldrums-Party of 1

Date: 2025-07-25 AO: centurion Q: Snuka PAX: Snuka FNGs: None COUNT: 1 Vacations, Heat, Humidity, Kids, Family, Work, IR. Seems like the summer months bring out the most absences for these reasons. After 5:30 waiting in the parking lot, nada an F3er showed up; so off I went on my own
THE THANG: Over to the hill behind Carmel Shopping Center. 10 jump squats at the top followed by 10 merkins at the bottom. Just 3 rounds of these
Ran over to Carmel Plaza. Up the left stairway and over and down the right followed by 10 Heels to Heaven at the bottom. 4 rounds of these.
Moseyed over to Charlotte Catholic. Did leg lifts against the fence, scaled the wall to the parking garage and did 10 donkey kicks against the far wall and ran back (scaling the wall again) to the start. 4 rounds of these
Ran back to launch
Certainly gives a good perspective of the advantages of having fellow F3 brethren around when working out by yourself. It’s just not the same. Proverbs 27:17 Iron Sharpens Iron!!
MARY: Yes
COT: Prayers for my friend Marshall Parsons who just had major brain surgery. He is experiencing a lot of pain

It’s not the T-shirt, it’s frozen custard ….

Date: 2025-07-25 AO: the-brave Q: Franky PAX: midriff, fire_hazard, soft_pretzel, wingman FNGs: None COUNT: 5 WARMUP: tempo run with a quick stop for 15 SSH, 15 imperial walkers, and 15 potatoes pickers. THE THANG: 4 corners. About 1 mile between each corner. 25 merkins, 25 LBCs or American hammers, and 25 low slow squats. 8:15 ish pace between corners. MARY: recovery run 15 minutes. 9-10 pace. ANNOUNCEMENTS: nope COT:

Flat, flat, and flatter

Date: 2025-07-24 AO: the-devils-turn Q: flipper PAX: retread, bunker, hairball, gumbo, fleetwood, Cheese Curd, flipper, voodoo FNGs: None COUNT: 8 THE THANG: 2 PAX revolted against flatness and ran Olde Course (neither got that pleasure last week FWIW). The balance took to the greenway at various paces and distance. MARY: she don’t run ANNOUNCEMENTS: horsey half 8/2 COT: YHC took us out

Soccer #s

Date: 2025-07-24 AO: soccer Q: Orange Whip PAX: Mile High, charlie, National Treasure, Orange Whip, Christmas, Brian D. Vessels,, Nickolas Cajal, Joshee, King, Mr Brady, Level10, Tom Young FNGs: None COUNT: 12 Had at least 8v8
So many fast kids out there it was nuts.
Also I may be getting slower.
Each team won one game. Heat was nuts.

Run Day Fun Day

Date: 2025-07-24 AO: the-phoenix Q: Roulette PAX: Roulette, midriff FNGs: None COUNT: 2 YHC reported to an empty parking lot with the exception of midriff car… waited for a minute to see if he was swinging back around or if anyone else was slightly tardy… Not seeing anyone, I started my morning bimble… THE THANG: A recovery-ish 5k+, found midriff around the 1.5 mile mark and finished it out with him. MARY: Not today ANNOUNCEMENTS: N/A COT: Thankful for the fellowship this morning, midriff took us out

Highway 61 Revisited

Date: 2025-07-24 AO: sparta Q: Orange Whip PAX: Orange Whip, Water Works, Gazette, Gazette FNGs: 1 Gazette COUNT: 3 Ductwork fell under the weather so I took Q duties this morning.
05:17 and it was just me in the lot and as I stated to go on a solo run Waterworks stepped out of his vehicle he was apparently waiting in – for what, im still not sure, and an FNG ran up saying he came by a few mins earlier and almost gave up on us.
Realizing quickly our FNG (Gazette) was a real runner, we headed to Weddington and ran the new highway on/off ramps before they officially open up (target date 2043).
Waterworks held on strong and I pretended to not be struggling to keep up with our new guy and we made it back with a total of 6 miles and COT’d with Peak 51 where 17 year old Catfish was leading a birthday Q.
Gazette was named, as Mall Cop commented that he looked like a Gazelle and the name of a female gazelle should be a Gazette – as he was too fast to get a cool name (See: Rachel, Rosie, etc) but a female is not called a Gazette but we do what we want here. Have fun explaining your name.
Great run and better 2nd F at Brakeman’s afterwards.

I’m just here so I don’t get fined… #Shield

Date: 2025-07-24 AO: shield Q: tagalong PAX: ToeJam, shrinkwrap FNGs: None COUNT: 3 “I’m just here so I don’t get fined…” — Marshawn Lynch, probably talking about this Slackblast.
Apparently it’s “vacation week,” but the real ones don’t take PTO from greatness. 3 PAX showed up to punch the time clock:
– tagalong – running the show like BeastMode in the red zone – shrinkwrap – too sticky to cover in the 3-cone drill – ToeJam – silent but deadly, like a skittle in Marshawn’s sock
We hit the parking lot hard: :fire: Combine-style 3-cone drills :fire: Fan belt resistance circuit :fire: Booty bands for the ladies :fire: Jump ropes flailing like contract extensions
No clipboard. No excuses. Just work.
If you missed it, that’s between you and Bombay. #BeastMode #ShieldStrong #IAmOnlyPostingSoBombayDontYell

When a Meathead plays with SACs

Date: 2025-07-23 AO: sacs Q: Unplugged PAX: Cheese Curd, Dora, geraldo, Roulette FNGs: None COUNT: 5 WARMUP: ummmm….these weirdos drove in with rucks on, so I assume that warmup is not a thing. off to the regular thang……sorry SSH, LSS, and Prying squat
THE THANG:
Thang #1 – Sandbags and Rucks On ABC-D ABC = Armor Building Complex a kettlebell standard for strong anaconda muscles….aka strong like bull. – 2 SB Cleans – 1 SB Press – 3 SB Front Squats
D= Drag -while 4 of the Pax did above the other PAX dragged a tire filled with his sandbag. Rest of the PAX then chased him. Next man up! Each PAX pulled the tire 2x. We did 10 rounds of ABC.
I was gassed and asthma kicked….that means it’s a good workout.
Note: Roulette Does not listen or is off in the head or is an $%$hole (all 3?) ’cause he ran away with the tire downhill. Thus causing the rest of the PAX pull it back up hill. In retrospect, I like his style.
Thang 2: Go Away and Come Back PAX carries SB w/Ruck 25 meters (aka to geraldo car) and back. Rest of PAX do the following (rucks on): – Plank pull throughs – Ground to Shoulder (alt) – Rows – slow eccentric – Merkins (on bag) – Good Morning Completed this for 3 rounds. Mixed up the order to allow all the Pax a taste of the exercises.
Thang 3 – 8 Min of Hell EMOM w/SB (slick or ruck) Deadlift Row C&P Push Press Reverse lunge Single leg deadlift Burpee Plank Thruster Note: I warned the stubborn Pax to do this slick. Some listened, some mod. later, and others (ahem Cheese Curd) kept the ruck on and just cussed me. Success!
Time to bring tire sled back to my new-to-me Subie.. We loaded all the SBs in a the tire ~300lb? team dragged it back.
Burn the rest of the time with a light stroll around the parking lot and some mary.
MARY: Boat/Canoe American Hammer Pretzel Crunch Glute Bridge Plank ANNOUNCEMENTS: Run/ruck on some hills on a hot day. COT: YHC took us out.
Thanks for the opportunity/shaming/voluntold to Q. See you in 3-6 months.
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