Primal Nature

Primal Nature

Date: 2025-06-19 AO: the-phoenix Q: Roulette PAX: Starch, midriff, wildturkey FNGs: None COUNT: 4 WARMUP: Patiently wait for midriff to roll into the parking lot and get something out of his trunk THE THANG: YHC essentially ran last week’s Weinke in reverse with some different exercises and stops… it was a Primal trail fest, with a scenic waterfront stroll near the end We planked, Mary was our guide and fun was had by all for 3 miles… MARY: Every time we stopped ANNOUNCEMENTS: A51 Blood drive, Inferno Race, Horsey McHorseface fund raiser, Ultimate 5k COT: Gratitude for the morning and the opportunity for fellowship, safety and comfort for those affected by conflict around the World

Rock ain’t dead… but my shoulders are

Date: 2025-06-18 AO: meathead Q: flipper PAX: Unplugged, Uncle Leo, high_tide, Soul Glo, flipper, Kodak FNGs: None COUNT: 6 YHC came into the parking lot on 3.5 wheels due to a late wake up and found the stretch brothers doing there thing alongside 2nd timer Kodak (we may need to consider a rename as there are already 2 other Kodaks on slack, something for Monday). By the time my bells were unpacked Soul Glo and HighTide joined us and we were off.
WARMUP: YHC took a new approach to warmup today, forgoing the traditional movements for: Synovial flailing Heavy bell good mornings, with hold behind the back and in front Around the worlds Heavy Bell side bends R & L Heavy Bell half squat rows Static Suitcase leg raises Unweighted staggered hip opening thingy Prying squat THE THANG: getting into week 2 of the new SS and it called for 16! Sets of snatches with 90 seconds per set of 5 (8 sets each arm). After 6 sets we added 10 Belkins because YHC was getting bored
Unweighted walk
3 quick rounds of EMOM ABC complex because YHC’s time management sucks.
During the thang we listened to a playlist of newer rock bands -The Cold Stares -Dirty Honey -Dirty Shirley -Rival Sons -Laura Cox -Stone Horses -Blacktop Mojo -LA Maybe
This collection was curated after Shawn Heath dropped the hot take of “Rock is Dead” during a run and YHC had to prove him wrong. Gloriously, it sent me down a rabbit hole to find the best examples of rock and roll made in the last 10 years or so from bands you’ve never heard of. Highly recommend but also realize the playlist needs some newer additions so more on that Monday. MARY: no time ANNOUNCEMENTS: blood drive, horsey half marathon COT: YHC took us out…
PS…. Where are ickey_shuffle Floyd and wildturkey these days? Been a minute, bring yourselves back soon

Back to Basics

Date: 2025-06-18 AO: sacs Q: lex_luthor PAX: Roulette, lex_luthor FNGs: None COUNT: 2 Pretty straightforward meat and potatoes workout today Ruck with sandbag followed by some PT
Ruck Work – 6 min Amrap 8 reps of each Deadlift Sumo Squat Regular Squat
Ruck Work – 6 min Amrap 8 reps of each Pull throughs Thrusters Curls
Ruck Work – 6 min Amrap 8 reps of each Reverse Lunges V up (ab exercise) J Lo
Ruck EMOM – for 6 minutes – starting with 5 reps of each exercise and then going up each minute to 10 reps of each exercise Merkin Squat Shoulder Press // Prayers for Roulette’s wife – surgery coming up Prayers for Roulette and his 2.0 as the M will be out of commission and they will actually have to take care of themselves for a few weeks BRR fundraiser coming up KidRock event Blood drive

Chicago style workout

Date: 2025-06-17 AO: _area-51 Q: deep_dish PAX: puddin_pop, Bootlegger, deep_dish, Emoji, Slingshot FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Back to the Basics

Date: 2025-06-18 AO: wamrap Q: Horsehead PAX: Orange Whip, Alf, O’Tannenbaum, Ledbetter FNGs: None COUNT: 5 No stairs
No parking deck
No second workout.
Just 45 mins of fresh air and freedom.

Will you run with me brother?

Date: 2025-06-14 AO: chicken-run Q: midriff PAX: tuck, Franky, soft_pretzel, rock_thrill, toolbag, Hippie, Rob Rosenthal – Drive By, Doublemint, Astro (Kyle Kirchhoff), Lasso, Lasso FNGs: 1 Lasso COUNT: 12 What makes me a runner? Is it the miles logged, the PRs shattered, the gear I’ve accumulated? Swift tempo runs up parking decks, under the watchful eye of frasier? Or is it the quiet act of putting one foot in front of the other, through familiar streets or uncharted routes, chasing something elusive: connection, clarity, purpose?
This past Saturday’s Chicken Run was an exercise in exploration— not just of trails and ponds, but of what it means to run. tuck and YHC crafted a brand-new route, a masterpiece of terrain and tempo, but the true artistry came from the men who shared the journey.
A quiet prerun, under the cover of darkness, as I made my way back to Blakeney. Other PAX slowly arrive, headlights flickering like fireflies in the night, arriving with eager anticipation. The steady rhythm of our steps through muddy trails, the world waking up around us as the sun begins to peek over the trees. tuck and gumbo chastising me for deviating from the meticulously planned route to avoid a waterlogged section. Is it rebellion, or is it adaptation? Perhaps both.
Disregarding a PRIVATE PROPERTY – NO TRESPASSING sign to embrace the visual riches of Lake Providence. Running is, after all, an act of discovery. Bestowing the name Lasso upon a Friendly New Guy, fearless or unwise enough to run 10-miles for his first F3 workout. Hippie’s ever-growing hair flowing in the breeze.
Running, in its purest form, is deceptively simple. Yet, it offers us these moments — small acts of defiance, discovery, and unity.
Why do I run? What am I chasing? And what am I leaving behind?
Maybe the answer lies in moments like these we experience during Chicken Run: a shared laugh, a story told, a new name given, or the simple satisfaction of completing the route. In the end, perhaps being a runner isn’t about the act of running but the meaning we draw from it.
Until next time, keep asking the questions—and running toward the answers.
Will you run with me brother?

“AYG to Catholic plus watching someone walking into crunch while smoeking a cigerate”

Date: 2025-06-17 AO: fast-twitch Q: Runstopper PAX: Shawn Heath, Alf, Astro (Kyle Kirchhoff), retread, Mr Brady, Benny FNGs: None COUNT: 7 WARMUP: After the majority of the pax witnessed someone walking into Crunch smoking a cigarette Runstopper gave a short and simple disclaimer and off we went. No warmup was needed for todays workout THE THANG: Pretty simple all you got towards catholic and back, turn around at the 30 min mark to head back to launch MARY: None ANNOUNCEMENTS: Ghost Runner, Horsey Half, Blood Drive COT: Astro with the takeout

Sweating

Date: 2025-06-17 AO: run Q: frasier PAX: bratwurst, citgo, fleetwood, flipper, Franky, Gold Digger, gumbo, Gump, midriff, soft_pretzel, tagalong, Wolverine Gutter Guard. omission Mistake , Gutter Guard FNGs: 1 Gutter Guard COUNT: 16 WARMUP: Standard elite athlete drills THE THANG: Pretty simple instructions today. Seven minutes up six minutes down 3 1/2 minute rest. We did this a total of three times. MARY: ANNOUNCEMENTS: great effort out there by everyone today. It may be the hardest workout you’ll do all year. Lots of guys pushing and challenging their limits. COT: next week is an easier one. We will do nine minutes up eight minutes down and do this a total of two times with five minutes of rest in between. Hope to see more guys out next week. Would be great to have 20 or more out there pushing each other.

Chapters 19/20

Date: 2025-06-17 AO: 3rdf-timekeeper Q: bratwurst , citgo, frasier, Franky, soft_pretzel, Gump PAX: kirby, GiGi FNGs: 1 GiGi COUNT: 8 Congrats to Pepsi for the 2.0 graduation!
We tag teamed on 19 & 20, but time ran short to get to 21.
Last 2 weeks will be: 21,22,23 & 24,25,26.
Need volunteers to lead discussion both weeks.

I regret my decisions

Date: 2025-06-17 AO: bagpipe Q: Palmolive PAX: Roulette, ToeJam, Circuit City, F3 Elsa, war_eagle, Pilgrim, taggart, Blue Tent FNGs: None COUNT: 9 Had an off-road route with rock work planned, but upon rolling down my windows for the drive through Air Soup to the AO…I left it to the PAX if we were going to audible for low miles. We went for that. It was still unpleasant.
WARMUP: Mosey like 0.4 miles to the Brixham Park parking lot. Stretch it out with some Windmills and Moroccan Night clubs…gone be using our arms and legs. Upper deckers and dips on the benches before we circle up on the fake grass.
THE THANG: 3 rounds with mixed exercises…when PAX (or the Q) were exhausted we switched to a different muscle group. Exercises included: Carolina Dry Dock, Wide Merkin, Normal Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkins, LSS, zebra butt kicks, dirty dogs, angry Al Gore, calf raises, RDLs, jump squats, LBCs, pretzel crunches, heels to heaven, Arods, chippy cross, up and overs, gas pumps.
One PAX goes around the group as the timer, everyone else does AMRAP of one of the above called exercises…all PAX take a turn per round. Round 1 travelers did Bear Crawls, Round 2 did Lunge Walk, Round 3 did inch worms.
Mosey back to launch and we still somehow had like 15 minutes, so we knocked out a quick ladder with 10x jump squats, Mary Catherine Gallaghers, and LSSs (up and down the ladder). Finish out with some random Mary and a 1+ min plank.
MARY: She was everywhere.
ANNOUNCEMENTS: Prayers for Golddigger becoming a father and War Eagle’s mother recovering from a fall and surgery. Donate blood this Friday!
COT: I took us out

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte