July 4th Rock Pile
Date: 2025-07-04 AO: the-brave Q: Hippie PAX: fallout, grave_dancer, Icarus, Cheese Curd FNGs: None COUNT: 5 WARMUP: Potato Pickers and Mtn Climbers THE THANG: we made out way to 5 rock piles for exercises and traveled 4.2 miles along the way. Our weighted exercises included – overhead press – Goblet squats – Curls – Offset Merkins withe rock – Split Squats
MARY: flutters, box cutters ANNOUNCEMENTS: sign up for the 1/2 marathon McHorsey – Aug 2 COT:
MARY: flutters, box cutters ANNOUNCEMENTS: sign up for the 1/2 marathon McHorsey – Aug 2 COT:
It Takes Two
Date: 2025-07-04 AO: joust Q: ductwork PAX: MARTA, ductwork FNGs: None COUNT: 2 YHC was skeptical on anyone posting today but thankfully MARTA was ready to roll. Humid morning at joust with good “pre-pool day” work put in and great conversation about civil engineering, Guatemala, and company inefficiencies.
WARMUP: Full loop around the CCS campus then down to the track for IW, LSS, Hillbilly, and Sharon Towers
THE THANG: Track work with exercises at each turn (Merkins, Squats, Lunges, CDDs) for the full mile and people’s chair with air presses and leg raises between laps. Long route back to launch with some backwards running, squats, incline merkins, dips and step-ups along the way. 2.25 mile bootcamp (Hops approved)
MARY: She was there for flutter, Freddy, dolly, and plank
ANNOUNCEMENTS: Blood drive in Oct. McHorsey 1/2 marathon in Aug
COT: YHC with the takeout
WARMUP: Full loop around the CCS campus then down to the track for IW, LSS, Hillbilly, and Sharon Towers
THE THANG: Track work with exercises at each turn (Merkins, Squats, Lunges, CDDs) for the full mile and people’s chair with air presses and leg raises between laps. Long route back to launch with some backwards running, squats, incline merkins, dips and step-ups along the way. 2.25 mile bootcamp (Hops approved)
MARY: She was there for flutter, Freddy, dolly, and plank
ANNOUNCEMENTS: Blood drive in Oct. McHorsey 1/2 marathon in Aug
COT: YHC with the takeout
I’m just here for the throat missiles…
Date: 2025-07-04 AO: scars Q: Roulette PAX: kirby, Starch, madison, Odd Job, wildturkey, patent_pending, snowflake, super trooper, Kelly FNGs: None COUNT: 10 ~3.5 miles through the mean streets of Ballantyne CC, backwards and shuffling up the hills, great to see the PAX turn out to celebrate America… what a morning to be alive… ANNOUNCEMENTS: Horsey McHorseFace CSAUP COT: Hippie took us out with gratitude and grace
Popsicles with FiA
Date: 2025-07-03 AO: ufo-ultimatefriz Q: David Baker PAX: Shank, Broken Arrow, Victoria, Mr Brady, Chandelier, Steve Hall, Zipper, Paris, pinkeye, peaches FNGs: 2 pinkeye, peaches COUNT: 11 Friday Friz🥏 Independence Day Thursday edition Orange Paris Shank Broken arrow Peaches Fly with me Zipper
Yellow Fresh Chandelier Mr. Brady Vicky Pink eye Broken arrow after Brady went out
Shock and disappointment after a couple late outs and then no-shows by spy and bully Stick. Paris was thinking of bed and ready to call the whole thing off. Fresh was determined and when about setting up the cones with authority. There was some chatter about a half Field game But we settled on full length narrowed to sideline to hash.
Hot start with orange sprinting around and going up one nothing. Fresh restricted yellow to no throws over 10 yards and they methodically worked it up and down the field. Stayed ahead by a couple breaks aided by some dropped catches and miffed throws, particularly by fly. Paris just shook his head until a long freebie glided over his own right shoulder. Orange tightened down and turn things around at 9-9. It helped that a sure touchdown bounced off of Vicky‘s face. Orange victory 11 (or 12?) – 9. Outshine popsicles at COT no coconut despite fresh‘s best efforts. Vicky was chagrined the others were relieved. The women of FIA looked on longingly.
Prayers for peaches sister-in-law Sarah at the death of her mother Sally.
Pink eye is still pregnant.
Yellow Fresh Chandelier Mr. Brady Vicky Pink eye Broken arrow after Brady went out
Shock and disappointment after a couple late outs and then no-shows by spy and bully Stick. Paris was thinking of bed and ready to call the whole thing off. Fresh was determined and when about setting up the cones with authority. There was some chatter about a half Field game But we settled on full length narrowed to sideline to hash.
Hot start with orange sprinting around and going up one nothing. Fresh restricted yellow to no throws over 10 yards and they methodically worked it up and down the field. Stayed ahead by a couple breaks aided by some dropped catches and miffed throws, particularly by fly. Paris just shook his head until a long freebie glided over his own right shoulder. Orange tightened down and turn things around at 9-9. It helped that a sure touchdown bounced off of Vicky‘s face. Orange victory 11 (or 12?) – 9. Outshine popsicles at COT no coconut despite fresh‘s best efforts. Vicky was chagrined the others were relieved. The women of FIA looked on longingly.
Prayers for peaches sister-in-law Sarah at the death of her mother Sally.
Pink eye is still pregnant.
BBB – Brand Bails Better?
Date: 2025-07-03 AO: hydra Q: MARTA PAX: Slingshot, Huddle House, Emoji FNGs: None COUNT: 4 MUMBLECHATTER: Brandi bailed last second. I assume he was going to do a firecracker 5k themed workout but he had fumes in the house and the 5yr old kicked him all night. Being kicked by a 2.0 is a rite of passage so welcome to the club – no sympathy here. PaX were lucky we didn’t play ultimate to fuel my ego and tear some acls. Fortunately 2 v 2 game is rather dumb. Chatter was subdued but focused how the Charleston beaches have become overrun with thongs and poorly located tats.. and that’s just the men. Emoji decided to steer clear of that and head up to NYC for a high priced airbnb the size of a storage container. Happy 4th!
THE THANG Mosey to summerlin 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to ashridge 5 merkins each light and 20lbcs at each intersection
Triple nickel Box cutter and squats
Mosey back to launch with squats at each light
Mary was waiting at launch
Didn’t get to my rockwork. Heat was oppressive
ANNOUNCEMENTS Orange whips half marathon thing Blood drive
CoT Yhc
THE THANG Mosey to summerlin 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to ashridge 5 merkins each light and 20lbcs at each intersection
Triple nickel Box cutter and squats
Mosey back to launch with squats at each light
Mary was waiting at launch
Didn’t get to my rockwork. Heat was oppressive
ANNOUNCEMENTS Orange whips half marathon thing Blood drive
CoT Yhc
Magic Kingdom
Date: 2025-07-03 AO: run Q: frasier PAX: bunker, Cheese Curd, gumbo, retread, frasier, Turkey Leg FNGs: 1 Turkey Leg COUNT: 6 WARMUP: THE THANG: Pretty simple. Run around magic kingdom looking at all the mansions. MARY: ANNOUNCEMENTS: Next week All you got to Providence rd. COT:
The 11th rep
Date: 2025-07-03 AO: shield Q: Bombay PAX: shrinkwrap, Brisket, Cooter2, Snuka FNGs: None COUNT: 5 WARMUP: yep THE THANG: Three stations of work. Arm circuit with rocks in the QHMS bus lot. Pull ups, swing crunches and merkins at the Smithfield playground and then some leg work with rocks back by launch. The Q made a halfhearted attempt at a 7/4 theme :flag-us: MARY: also yep ANNOUNCEMENTS: it’s snake season, be careful out there COT: YHC took us out
Instant Regret
Date: 2025-07-03 AO: the-phoenix Q: war_eagle PAX: madison, Pepsi, kirby, Hawkeye, wildturkey, teddyf3, Roulette, midriff FNGs: None COUNT: 9 WARMUP: Mosey to Bojangles pavilion for warmup and stretches. THE THANG: Over to the baseball fields where there are 4 “paths”. Bear crawl down to bleachers for 10 derkins then crab walk back to center. Do this for each path alternating between derkins and split leg lunges.
Over to the bus parking lot. Here things got real. YHC called 11’s starting with 1 Batman situp, run to the speed bumps for 10 burpees. Continue until last round was 10 Batman situps and 1 burpee.
YHC hates burpees and was pissed at myself before I even called them. Luckily I was not alone as the Pax were pissed at me for calling them too.
We cooled down a bit with some Mary in the dew soaked grass. It was a Hallmark card moment.
Back to launch for 1 minute of Mary and 30 seconds of Have a Nice Day.
MARY: Yep she was present. ANNOUNCEMENTS: Sign up for the Horsey Half marathon. Even if you are not running the donation is going to a great, specific cause to directly help a family in Western NC rebuild from Helene. It is not going into a general fund where you don’t know how it is being used. July 4th convergence at the Brave tomorrow. 6:30 AM. Run, ruck and bootcamp options and color coded too! See SOB channel on Slack. We learned a new name for hot dogs. COT: YHC took us out and reminded us to keep things light, enjoy the humor in our days and focus on that and not the suck. We are blessed when you think about it.
Strong work today guys. Great mix of fellowship and ass kicking.
Over to the bus parking lot. Here things got real. YHC called 11’s starting with 1 Batman situp, run to the speed bumps for 10 burpees. Continue until last round was 10 Batman situps and 1 burpee.
YHC hates burpees and was pissed at myself before I even called them. Luckily I was not alone as the Pax were pissed at me for calling them too.
We cooled down a bit with some Mary in the dew soaked grass. It was a Hallmark card moment.
Back to launch for 1 minute of Mary and 30 seconds of Have a Nice Day.
MARY: Yep she was present. ANNOUNCEMENTS: Sign up for the Horsey Half marathon. Even if you are not running the donation is going to a great, specific cause to directly help a family in Western NC rebuild from Helene. It is not going into a general fund where you don’t know how it is being used. July 4th convergence at the Brave tomorrow. 6:30 AM. Run, ruck and bootcamp options and color coded too! See SOB channel on Slack. We learned a new name for hot dogs. COT: YHC took us out and reminded us to keep things light, enjoy the humor in our days and focus on that and not the suck. We are blessed when you think about it.
Strong work today guys. Great mix of fellowship and ass kicking.
One good reminder, and a bunch of snatches
Date: 2025-07-02 AO: meathead Q: Soul Glo PAX: Unplugged, MARTA, high_tide, flipper, Toto, Emoji FNGs: None COUNT: 7 Today was Week 4, Day 2 of “The Latest Sheet.” On the docket: snatches. Lots of ‘em. Typically, I wouldn’t have known that until we were a few sets into the day’s workout. After switching between “five on your weak side,” rest and “five on your strong side,” I’d connect the dots that it was Snatch Day. But today was different. Today I came in with inside information. Information always available yet seldom leveraged. Today I looked at “The Latest Sheet” before the workout – and still showed up! The unknown is part of what I appreciate about an F3 workout. I mean, how can you truly dread the morning’s Weinke if you don’t know what’s on it? The way I see it, if I’m going to do 100 snatches there’s no reason to have additional time to fret over it – or think of reasons not to show. But that’s where the Fellowship comes in. And accountability. This morning was a great reminder of that for me. I still probably won’t check out the almighty sheet beforehand, but if I do, I’ll know it’ll be okay!
WARMUP: SSH x 20, arm circles, two-handed swing x 10, Prying squat, IW x 15, two-handed swing x 10, waiter carry w/bell THE THANG: • Single arm snatch: 20 sets of 5 reps in 30 minutes. • Swing, clean x 5 each side • Swing, high pull, clean, squat x 5 each side MARY: Nope ANNOUNCEMENTS: check your channels for potential Friday convergence COT: thanks to Unplugged for taking us out.
WARMUP: SSH x 20, arm circles, two-handed swing x 10, Prying squat, IW x 15, two-handed swing x 10, waiter carry w/bell THE THANG: • Single arm snatch: 20 sets of 5 reps in 30 minutes. • Swing, clean x 5 each side • Swing, high pull, clean, squat x 5 each side MARY: Nope ANNOUNCEMENTS: check your channels for potential Friday convergence COT: thanks to Unplugged for taking us out.
Leg day
Date: 2025-07-02 AO: wamrap Q: Ledbetter PAX: Ledbetter, Alf, double_e, Horsehead FNGs: None COUNT: 4 Ledbetter got the Legsbetter with a solid Q on his VQ today. VQ at WAMRAP as easy as it gets with no cadence count. We spent time outdoors and the clean parking deck for a change. Well, except for that streak of who knows what on the wall sit wall.
Horsehead with the rushed takeout and goodbye… :turtle:
Horsehead with the rushed takeout and goodbye… :turtle: