It’s hard to explain

It’s hard to explain

Date: 2025-07-02 AO: sacs Q: wildturkey PAX: Cheese Curd, Roulette, Dora, geraldo FNGs: None COUNT: 5 WARMUP: A real warm-up with jumping jacks, squats and arm circles. THE THANG: WOD 1 – The Apache Way A self-inflicted waterboarding over the course of a mile with sandbag intervals. WOD 2 – Carry Nation 3 laps of carries to destroy your forearms and prevent your usual post showertime “relaxation”.
STRETCH: Yes ANNOUNCEMENTS: Horsey, Ultra 5K COT: :sunglasses::sun_with_face::fire:

Hill strength

Date: 2025-07-01 AO: swift Q: bratwurst PAX: frasier, citgo, Gutter Guard, Gump, gumbo, teddyf3, Wolverine, Olaf (F3-Houston) FNGs: None COUNT: 9 WARMUP: 1mi to the lower corporate lot along Rushmore and Ballantyne Commons. Usual warm-up, but also threw in some Bounding.
THE THANG: – 1st set of Hill intervals up Ben Nevis with :30 up, recover down, :30 up, recover down, 1:00 up, recover down – 2nd set same as the 1st, but this time recover into Ballantyne Country Club down James Jack (to the Left). – 3rd set from the bottom of James Jack 30/30/60 – 4th set from the bottom of James Jack 30/30/60. Recover back out to Ballantyne Commons – 5th set DOWN Ben Nevis 30 down, recover up, 30 down, recover up, 60 DOWN – Head back to COT
At some point in Ballantyne CC, Gump left a mark on the pavement. Not like Paper Jam would have :poop:, but more like :drop_of_blood: :drop_of_blood:
South Mountain run on Friday, July 4th. Leaving from Earthfare (Torrington) at 0530.

🪨 📄 ✂️

Date: 2025-07-02 AO: the-maul Q: Palmolive PAX: Odd Job, kirby, ToeJam, patent_pending, super trooper, taggart, teddyf3, Melons (🍈 🍈) / Long John Silver FNGs: None COUNT: 9 What a great mid-week AO…The Maul has lots, rocks, hills, trails, literally anything you could ask for in a well planned or seat of your pants Q. And today it was nice to see how many PAX rolled up for some good conversation and bad jokes!
WARMUP: SSH, merkins, windmills, planks, in front of Target, then mosey to the rock pile by the church.
THE THANG: Everyone grab a rock and circle up. Simple circuit that has something for everyone…do a rock exercise as a group, then choose your own adventure (lap around the lot, lunge walk to the light and back, rifle carry your rock around the first set of islands), then meet back at the circle. Rotate to the right one rock and repeat!
Got through almost two rounds before having to head back to launch.
MARY: Minimal
ANNOUNCEMENTS: 4th of July convergence at The Brave launch with a 630 start. Bootcamp, running, and ruck options.
COT: I took us out.

Conversational Pace

Date: 2025-07-01 AO: skunk-works Q: ductwork PAX: Mountain Momma, ductwork FNGs: None COUNT: 2 2 for a sweaty beatdown and a great start to July. It was awesome to catch up with Mountain Momma and share about the recent trip to Guatemala. Thanks for the opportunity to VQ skunk-works
WARMUP: 3 laps around the crazy-shaped track, then a smattering of IWs, Squats, Lunges, Sharon Towers
THE THANG: Parking lot “Triple-Triple Nickel” with bell exercises on 1 end (5 each: Upright rows, Curls, Shoulder press) and 5 merkins on the other end. Farmer carry the bells across the street for: Swings, Lawnmowers, and Figure 8s (15, 10, 5) Rifle carry the bells back across the street for some tire work. Partner 1 flips the tire 10 times, Partner 2 completes a called exercise. 5 rounds of flips with plank, flutter, Freddy, WWII sit-ups, and plank (smoker)
MARY: Conversational pace for a cool down lap, then rosalita, dolly, and a round of plank
ANNOUNCEMENTS: Metro July 4th convergence. Area 51 option TBD
COT: YHC with prayers for men we’ve not seen in a while, for Mountain Momma’s fellow church member Emily, and for Mile High’s family.

Wrapping up Run the mile you’re in

Date: 2025-07-01 AO: 3rdf-timekeeper Q: Pepsi PAX: Gump, bratwurst, frasier, citgo, taggart FNGs: None COUNT: 6 We wrapped up the book today and continues to have some great conversations! I think we all enjoyed and got a lot out of the book.
bratwurst will be sending out next book soon.

TikToe

Date: 2025-07-01 AO: bagpipe Q: Pepsi PAX: kirby, Hawkeye, Blue Tent, Emoji, patent_pending, taggart, Roulette, wildturkey, war_eagle FNGs: None COUNT: 10 WARMUP: headed out for a quick jog over to complete a few warm-up stretches. THE THANG: who would’ve thought that a group of grown men could screw up a game of tic-tac-toe?!?! I guess this is my first time leading a group of F3 guys and trying to get them to follow directions.
Simple tic-tac-toe game with nine exercises, complete the exercise to mark the square. Went from three in a row to a game of blackout.
Speaking of blacking out, that’s what I felt like I was about to do with all the humidity and not working out for the last month.
Headed back to the starting point for some cool down stretches and a little Mary with the group. Thanks to everyone who showed up! MARY: ANNOUNCEMENTS: COT:

Let’s Lift Heavy in the Heat…an ode to Stupidity

Date: 2025-06-30 AO: swole Q: Unplugged PAX: flipper, high_tide, wildturkey, ickey_shuffle, Emoji, Harambe FNGs: None COUNT: 7 Stupid hot today. So let’s start off the week with doing heavy and stupid things. Great to see my fellow F3UnionCo Pax, Harambe, out in the sweaty gloom! Great work by all. I tested out my self-named kettlebell complex today. It was awful which I guess means the test was successful. flipper cussed me, so that means the Unplugged Complex is :thumbsup:
WARMUP: SSH Swings Good Morning ATW High Pull Prying Squats
THE THANG: 1. 15 min EMOM – ABC – Double KBs – 2 cleans – 1 press – 3 front squats
2. Standard Carries – suitcase 2X then rack 2X
3. Modified Unplugged Complex – single bell – 5 Swings – 5 Snatches – 5 Lawn Mowers – 5 Rack Squats – 5 Merkins – Repeat other side.
Round 2 – 4 reps/side; Round 3 – 3 reps/side.
MARY: Flutter Press IC Glute Bridge
ANNOUNCEMENTS: Horse:fries: :peach: running hills on Aug 2nd docs.google.com/forms/d/e/1FAIpQLSfrlkHUsqb28gJD3jcy9m5N6WqfsuWa2qv5eGME5DBqEQJp2A/viewform COT: YHC took out the group

Chubby Hubby

Date: 2025-06-30 AO: chubby-hubby Q: turkey_leg PAX: turkey_leg, Mr. Brady FNGs: None COUNT: 2 2 for a thick sweaty run

Houston Ridge

Date: 2025-06-30 AO: run Q: frasier PAX: bunker, Dosey Doe, fleetwood, gumbo, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: as always advertise. 5 miles of easy running. Glad to have a bigger group. Enjoy your day. MARY: ANNOUNCEMENTS: COT:

The Non Musical Smash

Date: 2025-06-30 AO: base-camp Q: Smash PAX: hopper, thunder_road, Mr. Magoo, O’Tannenbaum FNGs: None COUNT: 5 WARMUP: Lap around the parking lot followed by warm up. THE THANG: Casual run with called exercise stops, the first being 10 burpees (Smash channeling Alf?). The neighborhood petting zoo was open with several deer on display. MARY: Yes, Mary’s were called several times. ANNOUNCEMENTS: One of OT’s running shoes was washed with the sheets by his wife. No explanation on why his shoe was with the sheets, nor where the other one was to not get washed. We were thinking he waits until he’s under the covers to slip them off. It did look clean. COT: Smash closed us out with a prayer.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte