And the cradle will rock…

And the cradle will rock…

Date: 2025-04-16 AO: meathead Q: high_tide PAX: Emoji, Soul Glo, Unplugged, Uncle Leo FNGs: None COUNT: 5 WARMUP: SSH IW Prying Squat THE THANG:
Double bells throughout
AMQRAP 1 – 2 cleans – 2 press – 3 squats – 5 merkins
Rack carry to curb. Rest. Return.
AMQRAP 2 – 3 clean & press – 3 swings – 3 rows
1 rack + 1 waiter carry to curb. Rest. Return.
MARY: Plank until time
ANNOUNCEMENTS: – Something about a blood drive – And a brewery ruck in late May
COT: Takeout with Anvil pax.
And the cradle will rock…and so did the pax, to some old school Van Halen, from the first album to 1984. Besides rocking out, we knocked out day 2 of The Grind with two 15 minute AMQRAP sets with double KBs. Good work across the board. :clap:

I’m still mad about last week

Date: 2025-04-16 AO: sacs Q: Starch PAX: Cheese Curd FNGs: None COUNT: 2 2 sad, sore pax rolled up to an empty parking lot for some good work in a chilly morning! Thankful for the Q and the HC for holding us accountable this morning 😂
WARMUP: 2 WU laps
THE THANG:
6 rounds – 15 reps – ruck a lap between: Curls OH Press American Hammers Chest presses Flutters with ruck hold Lunges
Ruck around the neighborhood to wrap up
MARY: Throughout
ANNOUNCEMENTS: Memorial Day Beer Ruck
COT: Thank you Lord for another day

Chest, Legs and Core, oh my

Date: 2025-04-16 AO: wamrap Q: poptart PAX: Alf, Mile High, rachel FNGs: None COUNT: 4 No disclaimer given because that is unnecessary at the toughest workout in F3. We are all professionals. Running loops with stairs, chest, core and legs mixed in. Thoughts and prayers go out to Mile High and his wife Anna.

Ballan-Climb-ers!

Date: 2025-04-15 AO: bagpipe Q: wildturkey PAX: Starch, taggart, Rousey FNGs: None COUNT: 4 WARMUP: SSH IW Squats ‘mericans Mountain Climbers
THE THANG: Run from AO to Ballantyne Commons to Johnston Rd. Stopped at every intersection for some extra exercises. 2.5 miles
Strong work by everyone. No one quit and the focus was on strength and resilience.
ANNOUNCEMENTS: N/A
COT: :turkey:

dos skunkos

Date: 2025-04-15 AO: skunk-works Q: Mountain Momma PAX: Header FNGs: None COUNT: 2 WARMUP: Regular stuff Catch me if you can to the playground for pullup activities THE THANG: Push-pull work Various rounds of pushing exercises with the bell and pulling/ hanging exercises on the bar. Minimal running 😂
Listened to a Freedom Rock playlist. You remember the commercials, is that freedom rock I hear? Definitely a one-time playlist, plenty of skipping of tracks MARY: 5 minutes of core obligatory ANNOUNCEMENTS: COT: Resurrection day! Thanks to the Lord for picking us up and dusting us off. Headers M traveling, I have a job interview. Asking for Godly sorrow that brings repentance for PAX we see walking in sin.

Pick your own adventure

Date: 2025-04-15 AO: fast-twitch Q: Joker PAX: Joker, Cheese Curd, Alf, deep_dish, ductwork, jet_fuel, marge, retread, geraldo, Benny FNGs: None COUNT: 10 WARMUP: Given that it was a veteran Q a brief disclaimer was given then he gave us our options to pick our own adventure for todays run. THE THANG: Two options were given first one was “5 miles”( more like 4 Joker) taking 51 to Providence to candlewick to arboretum view and back on 51, second one was the classic donut run route of once on Rea via candlewick taking it to 51 by Calvary back to launch. Mileage ranged from 4.5-6.5 miles. Strong work by everyone today including Geraldo and Retread coming off ville to ville. MARY: None ANNOUNCEMENTS: None other than Joker is predictable when he q’s of having multiple options with the Donut run as his q selection. Also he didn’t ditch out prior to COT today COT: Ductwork with the strong takeout

We are going down FAST!! 🏃

Date: 2025-04-15 AO: swift Q: drive_by PAX: teddyf3, das_boot, fletch, flipper, bratwurst, Paper Jam, Moth, Wolverine, soft_pretzel, Haggis , None FNGs: 1 None COUNT: 11 WARMUP: 10 minute run then 5 rounds of stretching
– on heels – straight, out, in 20 each – on toes – straight, out, in 20 each – High knees x 40 – Butt kickers x 40
Moseyed down to the starting the Carolina Thread trail head at the BCP (by 485)
THE THANG: 3 Descending Negative splits
(Plan was modified from pre-blast mid workout)
Split 1: Out 3:15 at 10k pace, Back 2:55 at 5k pace, minute recovery, completed twice :ballot_box_with_check:
Split 2: Out 2:45 at 10k pace, Back 2:35 at 5k pace, 1:30 minute recovery, completed twice :ballot_box_with_check:
Split 3: Out 2:15 at 10k pace, Back 2:05 at 5k pace, 1:30 minute recovery, completed once :ballot_box_with_check:
Took the shortcut run back to the COT
MARY: N/A
ANNOUNCEMENTS: Blooddrive coming up, COT: completed by wildturkey
Glad to have the OG Haggis with us this AM, good effort from all, perfect April attendance held by Wolverine

What’s the Q for? Quality

Date: 2025-04-14 AO: swole Q: Uncle Leo PAX: ickey_shuffle, flipper, Unplugged, Emoji, high_tide, wildturkey, taggart, Toto FNGs: None COUNT: 9 WARMUP: SSH, IW, ST, Prying squat mixed in with some bells exercises
THE THANG: 2 different 15 min AMQRAP
#1: 2xHigh Pulls 2x C&P 2x squat Each side is one round
#2 3x one hand swing 3x press 3x row Each side is one round
MARY: some quick around the world and quicker long lunges
ANNOUNCEMENTS: COT:
Thanks to Unplugged for taking us out. The rest of that workout was a bit of a blur. Nice work fellas!

Savage old-school rock playlist.

Date: 2025-04-14 AO: firestarter Q: Hawkeye PAX: Rousey, Odd Job FNGs: None COUNT: 3 WARMUP: Ring around the turf field. Combination of warm up exercise and stretches. THE THANG: The sadistic circuit. One member of the pax calls out an exercise while he takes a lap wearing the 30 pound ruck. 2nd circuit- 10 burpee start with merkins or core at each street light X 2. #oddjob owned the Merkins. #rousey hopped up on caffeine and was his usual savage best. MARY: Queen’s Bicycle race on playground. ANNOUNCEMENTS: COT: yhc took us out.

Spring break

Date: 2025-04-14 AO: blakovery Q: frasier PAX: Polly FNGs: None COUNT: 2 WARMUP: THE THANG: just me and Polly for a 5 mile easy jog through the beautiful neighborhoodsof Ballantyne. MARY: ANNOUNCEMENTS: COT:

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