How much you got?
Date: 2025-07-10 AO: the-devils-turn Q: flipper PAX: citgo, gumbo, turkey_leg, retread, flipper FNGs: None COUNT: 5 5 Pax gave all they got towards Providence and emerged sweaty for their efforts
2 for a CW tour
Date: 2025-07-10 AO: shield Q: Snuka PAX: margo, Snuka FNGs: None COUNT: 2 THE THANG: It was 5:30 and I was ready to take off on my own when I saw Margo coming it hot! So off we went running at moderate pace through the streets of Cameron Wood. Along the way, we stopped and did some Heels to Heaven and Box Cutters. When arriving at the clubhouse/baseball field, we proceeded to do some bench step-ups, dips and durkins followed by a run up the hill with jump-squats at the top. (3 rounds). We then ran back along Park Road and did some Mary along the way.
MARY: Yes
ANNOUNCEMENTS: Great to see Margo again, former long-time site Q of Centurion
COT: Thanks to Margo for the take-out
MARY: Yes
ANNOUNCEMENTS: Great to see Margo again, former long-time site Q of Centurion
COT: Thanks to Margo for the take-out
The Maul
Date: 2025-07-09 AO: _sob Q: patent_pending PAX: ToeJam, super trooper, Franky, midriff, teddyf3, Mellons FNGs: None COUNT: 6 WARMUP: 4 real men for boot camp and 2 annoying runners. Normal circle warmup with lots of stretching. THE THANG: Mosey toward Firebirds with stop for some bear crawls, merkins, lung walks, and bobby hurleys. Mosey to Firebirds for part exercises with one guy running and the other doing called exercises: incline merkins, wall sqauts, stand ups; mosey to the fountains and do four corners of building with mike tysons, LBCs, squats, and bobby hurleys; mosey to parking lot by harris teeter and do football sprints; and then back to post. MARY: round robin called Mary as a breather at the fountains ANNOUNCEMENTS: discussion of Odd Job injury; discussion of appreciation of seeing The Worm at the brave on Friday; prayers for folks in Texas and in east and west Carolina COT:
Table for 1…
Date: 2025-07-09 AO: _area-51 Q: Point Break PAX: Point Break FNGs: None COUNT: 1 Well planned weinke, but no one to share it with. Opted for a good run and wrapped with the Meathead boys.
OnlyFans, Bulk pack of Condoms and Mayflies
Date: 2025-07-09 AO: wamrap Q: poptart PAX: Alf, Orange Whip, Ledbetter FNGs: None COUNT: 4 Hand release, monkey humpers, CDDs, dragonflies and burpees were called with a little over three miles. Fun facts: Denise Richards makes $240k/month on OnlyFans and spends $10k/month on groceries and $15k/month on eating out PopTart still has the jumbo pack of condoms from Costco he bought when he got married almost 20 years ago. Alf swears he doesn’t know anything about a OnlyFans account and that ALochridge is not him. Orangewhip enjoys spending time with swarms of Mayflies. Ledbetter doesn’t know what a mayfly is.
Hot Hills
Date: 2025-07-08 AO: swift Q: bratwurst PAX: citgo, flipper, bunker, midriff, Brisket, tagalong, teddyf3, fire_hazard, wingman, Doublemint FNGs: None COUNT: 11 WARMUP: East on Ballantyne Commons to the BCC East entrance. Dynamic Exercises.
THE THANG: The 2/1/30 (aka Bunker’s favorite workout when done in Ballantyne Country Club) are rounds of Intervals run at VO2MAX, followed by recovery to the Six at half the time. No extra rest between intervals. 2:00 on, 1:00 off, 1:00 on, :30 off, :30 on, :30 off. Repeat from the top.
Today, we got in 6 rounds total, though YHC did have a mini in-workout debate about which round we were in. Due to the lack of oxygen and extra sweat, flipper was right, and he monitored the last set.
Most of the 2min intervals had some downhill and avoided the steepest up hills, most of the :30 found the steepest uphills, but everything was rolling (including over the speed humps).
And no, the apartment complex is not a better cut through back to Ballantyne Commons. Apparently, poison ivy and briars were to be found. Cobains on the overtime, for Bagpipe had already broken COT once we made it back.
ANNOUNCEMENTS: Timekeeper is starting a new book series next week on Tuesday 7/15 called “Great Mental Models Vol 1:” Chapters are: – Introduction: Acquiring Wisdom – The Map is not the territory – Circle of competence – First principles thinking – Thought experiment – Second-order thinking – Probabilistic thinking – Inversion – Occam’s Razor – Hanlon’s Razor
COT: YHC took us out
THE THANG: The 2/1/30 (aka Bunker’s favorite workout when done in Ballantyne Country Club) are rounds of Intervals run at VO2MAX, followed by recovery to the Six at half the time. No extra rest between intervals. 2:00 on, 1:00 off, 1:00 on, :30 off, :30 on, :30 off. Repeat from the top.
Today, we got in 6 rounds total, though YHC did have a mini in-workout debate about which round we were in. Due to the lack of oxygen and extra sweat, flipper was right, and he monitored the last set.
Most of the 2min intervals had some downhill and avoided the steepest up hills, most of the :30 found the steepest uphills, but everything was rolling (including over the speed humps).
And no, the apartment complex is not a better cut through back to Ballantyne Commons. Apparently, poison ivy and briars were to be found. Cobains on the overtime, for Bagpipe had already broken COT once we made it back.
ANNOUNCEMENTS: Timekeeper is starting a new book series next week on Tuesday 7/15 called “Great Mental Models Vol 1:” Chapters are: – Introduction: Acquiring Wisdom – The Map is not the territory – Circle of competence – First principles thinking – Thought experiment – Second-order thinking – Probabilistic thinking – Inversion – Occam’s Razor – Hanlon’s Razor
COT: YHC took us out
Davie Park Adventure
Date: 2025-07-08 AO: fast-twitch Q: Benny PAX: Christmas, Alf, Astro (Kyle Kirchhoff), Shawn Heath, grasshopper FNGs: None COUNT: 6 WARMUP: A solid veteran disclaimer was given that good old purple_haze would approve on this fine humid morning in Charlotte including Alf saying q adrenaline must be high when YHC did a hot mile to start the workout. After a short but approved warm up was given towards Davie Park a quick cop of 10 merkins on your own was called before the main event was announced at the main entrance of Davie Park. THE THANG: Simple task even though I’m pretty sure Christmas and YHC were the only ones who did the called exercises. Run all the way to the main parking lot at the end of Davie park once there do 10 merkins, run to the playground parking lot once there 10 dry docks, run back up to the main entrance of Davie where 10 squats were called. Rinse and repeat till about 6:00 with a slow mosey back to launch. Shawn Heath immediately called that he wouldn’t do the exercises but that isn’t unexpected Joker rarely lets his hands touch the ground. Goal was to get minimum of 5 miles with a solid 60 minutes worth of work done by all the pax. MARY: None ANNOUNCEMENTS: WAMRAP on Wednesdays in Waverly, Ghost Runner Thursday evening at 7:30 with parking lot brews to follow in the crunch fitness lot, Horsey Half Marathon beginning of August see slack for details. Best of luck to Astro (Kyle Kirchhoff) in his Ireland 10k and listening to rosie to not run the half with him. COT: Astro with the takeout. ductwork was originally on q but YHC swapped dates with him, add in a family death the plans to swap out in slack didn’t end up happening. Was great seeing some faces we haven’t seen in awhile like grasshopper who hasn’t shown up from what he says since the covid days and Christmas getting geared up to lead at FT at the end of the month. All in all a solid workout done by everyone this morning, needed a break from the hills coming back from Texas so Davie Park seemed like a logical choice. Benny out.
Hot Asphalt but it’s flat
Date: 2025-07-08 AO: bagpipe Q: Roulette PAX: wildturkey, taggart, ToeJam, Emoji, Hawkeye, war_eagle FNGs: None COUNT: 7 WARMUP: Mosey to the park at the bowl, SSH, HB, Merkins, LBCs… Slides and pull-ups THE THANG: A cornucopia of random exercises featuring window shopping, cocaine bear, lunge walk, nature trail… We got a lot in just under 2 miles… MARY: Tons of Mary, buckets of sweat ANNOUNCEMENTS: Please consider participating/donating to the Horsey McHorseface fund raiser for Western NC family in need. COT: Gratitude for the morning and the fellowship, a reminder to spread kindest as you go about your day.
Big Tuna’s whiteboard
Date: 2025-07-07 AO: firestarter Q: f3bigtuna PAX: Odd Job, wildturkey, madison, Roulette, Franky, Melons FNGs: None COUNT: 7 Whiteboard
Negotiation Tactics
Date: 2025-07-07 AO: swole Q: high_tide PAX: flipper, Toto, Uncle Leo, Emoji, Fotomat FNGs: None COUNT: 6 Week 5 of “the spreadsheet” kicked off today. Half-snatches were on the menu, and they were fully savored.
WARMUP: – SSH – IW – Merkin – Prying squat
THE THANG: – 12 rounds E2MOM (every 2 minutes on the minute) of 5 half-snatches (snatch overhead, lower to the rack, drop to the bottom, repeato) – YHC injury-modification: 5 heavy one-hand swings + 5 explosive merkins
Every other EMOM: – Odd minutes: 5 goblet squats – Even minutes: 5 lawnmowers each side – Repeato 10 minutes
MARY: sure – Rack carry down and back – Ab wheel rollouts – Pullovers
ANNOUNCEMENTS: – Horsey McHorse Arse Half-Marathon on 8/2 – proceeds to benefit rebuilding a home for a single mother impacted by the hurricane – Shirt preorder is continuing thru 7/13. Get yours here: f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025
COT: Six pax this morning, each with all 10 fingers and toes following the July 4th holiday. #win Spreadsheet called for half-snatches, performed in an A+A (Alactic + Aerobic) cadence, which is a longer rest period than most of us are used to. This longer rest period avoids “the burn” that “feels like” a good workout. That’s glycolic. We’re avoiding that.
The EOMOM (every other minute on the minute) was slightly quicker and had a smidgen of burn.
Emoji was giving Flipper’s “gently used” bells a trial run this morning, as he needs heavier ones and Flipper needs shiny ones. Toto & YHC provided negotiation tactics to each to ensure each got the best deal. #welcome
Uncle Leo helped Toto with his left vs right, A vs B, first vs second, strong vs stronger, and other methods of understanding which side we/he was on. #mentoring
:muscle: Aye.
WARMUP: – SSH – IW – Merkin – Prying squat
THE THANG: – 12 rounds E2MOM (every 2 minutes on the minute) of 5 half-snatches (snatch overhead, lower to the rack, drop to the bottom, repeato) – YHC injury-modification: 5 heavy one-hand swings + 5 explosive merkins
Every other EMOM: – Odd minutes: 5 goblet squats – Even minutes: 5 lawnmowers each side – Repeato 10 minutes
MARY: sure – Rack carry down and back – Ab wheel rollouts – Pullovers
ANNOUNCEMENTS: – Horsey McHorse Arse Half-Marathon on 8/2 – proceeds to benefit rebuilding a home for a single mother impacted by the hurricane – Shirt preorder is continuing thru 7/13. Get yours here: f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025
COT: Six pax this morning, each with all 10 fingers and toes following the July 4th holiday. #win Spreadsheet called for half-snatches, performed in an A+A (Alactic + Aerobic) cadence, which is a longer rest period than most of us are used to. This longer rest period avoids “the burn” that “feels like” a good workout. That’s glycolic. We’re avoiding that.
The EOMOM (every other minute on the minute) was slightly quicker and had a smidgen of burn.
Emoji was giving Flipper’s “gently used” bells a trial run this morning, as he needs heavier ones and Flipper needs shiny ones. Toto & YHC provided negotiation tactics to each to ensure each got the best deal. #welcome
Uncle Leo helped Toto with his left vs right, A vs B, first vs second, strong vs stronger, and other methods of understanding which side we/he was on. #mentoring
:muscle: Aye.