Better Late than Never
Date: 2025-03-28 AO: ufo-ultimatefriz Q: MARTA PAX: David Baker, Victoria, MARTA, Slumdog, Paris, Pipes, Fruity Pebbles, Wu Tang is for the children, Shank, Yeti, Smokey, Broken Arrow, Chubbs, Crawdad, Crumpets, Soooiiieee, pink eye, seal, biden FNGs: None COUNT: 19 Pink defeats yellow after yellow collapses from a 3 pt lead. Good competiton today but lots of easy drops and throw aways made a back and forth game. Great battle between Crumpets and Shank today. Yhc got a little heated on a foul call so I apologize for that. Yellow was #1 in hammers and our hears but #2 in the scoreboard.
Yellow Fly with me Vicky Marta Crumpets Slumdog SOOooie Paris Pipes Fruity Wutang
Pink wins Shank Yeti Smokey Broken Arrow Pink eye Chubbs Biden Seal Crawdad
Yellow Fly with me Vicky Marta Crumpets Slumdog SOOooie Paris Pipes Fruity Wutang
Pink wins Shank Yeti Smokey Broken Arrow Pink eye Chubbs Biden Seal Crawdad
4/4 Joust workout
Date: 2025-04-04 AO: joust Q: Tuna PAX: Header, spackles, Tuna, gummy, ductwork, puddin_pop, O’Tannenbaum, Horsehead, Limey FNGs: None COUNT: 9 2.3 miles ran – 120 merkins 4/4: Joust 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Run to field – Four corners twice -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2 Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to track: 3 laps, 3 stops: pull ups/knee ups, merkins, jump squats
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Run bleachers once
Pick a bench: 2x 20 Knee ups 20 dips
Run to field – Four corners twice -1 Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2 Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Run to track: 3 laps, 3 stops: pull ups/knee ups, merkins, jump squats
Count down/up: 5 – 1 – 5 Merkins & Peter parker
Run bleachers once
Pick a bench: 2x 20 Knee ups 20 dips
# the-phoenix
Date: 2025-04-03 AO: the-phoenix Q: taggart PAX: kirby, wildturkey, Starch, Pepsi, war_eagle, Roulette, Hawkeye, 0 FNGs: 1 0 COUNT: 7 WARMUP: Lap around the lot with some stretching afterwards. Kirby arrived just in time THE THANG: Knockout basketball tournament among the pax. Starch was our winner! Two rounds of 8 separate workout stations. Each man selected a single workout for the PAX as the Q did not anticipate how quickly we’d finish the Knockout game and the stations. MARY: ANNOUNCEMENTS: Prays for the worm his health is improving, Waxhaw trail fest, Monday night at Hawkeye’s pub to watch the NCAA Championship game COT: Thanks everyone for their patience’s with my first F3 bootcamp Q. We had an interesting discussion on beef tallons at Starbucks afterwards!
No Whiteboard in sight
Date: 2025-04-03 AO: shield Q: lex_luthor PAX: Moth, shrinkwrap, Brisket, ToeJam, Bombay, tagalong, Pilgrim, Cooter2, lex_luthor, Rocky (from Kansas City) FNGs: None COUNT: 10 WARMUP: Jogged to QH middle school with the initial chatter reflecting that the Q did not have a white board for the workout THE THANG: No whiteboard needed as the cones had the exercises Deadlift Shoulder Press T Merkins Squats Battle Rope Rows Burpees Jump Rope KB Swings Timer was 1 of the pax run to jungle gym and get 3 pullups Great morning out there with perfect weather and a crew that put in work
Avoiding Hypothermia with Elizabeth Shue
Date: 2025-04-03 AO: hydra Q: Bootlegger PAX: deep_dish, jet_fuel, Foghorn, MARTA, Bootlegger, marge, puddin_pop, Limey, Brandi FNGs: None COUNT: 9 WARMUP: Warm up in the lot with SSH, LSS, Murkins and stretching THE THANG: Mosey to church, paver work. Jog to Summerline/Abbotswood, murkins at each light. Triple Nickel on Abbottswood hill with LSS/LBC. Back up Summerlin Hill with Murkins at each light. MARY: Core work back at launch ANNOUNCEMENTS: Blood Drive at Windyrush CC on Friday, 4/4 COT:puddin_pop
A perfect pair
Date: 2025-04-02 AO: meathead Q: Uncle Leo PAX: Unplugged, Soul Glo, voodoo, ickey_shuffle FNGs: None COUNT: 5 WARMUP: Standard assortment of SSH, IW, ST and some swings, cleans and high pulls along with an extra long unweighted prying squat with some twisting. THE THANG:
10 rounds of armor building w doubles 2 cleans, 1 press and 3 front squats
10 rounds of 5 double swings
3 rounds of 5 overhead lunges each side
Waiter, rack and suitcase carries
40 second plank with some bird dog balancing in there MARY: ANNOUNCEMENTS: Blood drive WTF Beer ruck Check you local slack channel for details. COT: No spreadsheet-no problem just kept the pair theme from Ickeys Q on Monday and paired it with a music you would have heard in an 80s high school weight room
Soul Glo appears to have tweaked his knee trying out those new fangled torpedo bats
Unplugged is always happy with some double front squats
voodoo front squats are so low he almost falls down backwards
ickey_shuffle gave the playlist high praise which is an odd place to be for YHC
Keep Voodoos family in your prayers in the passing of his father and the Worm as he recovers from his treatments.
10 rounds of armor building w doubles 2 cleans, 1 press and 3 front squats
10 rounds of 5 double swings
3 rounds of 5 overhead lunges each side
Waiter, rack and suitcase carries
40 second plank with some bird dog balancing in there MARY: ANNOUNCEMENTS: Blood drive WTF Beer ruck Check you local slack channel for details. COT: No spreadsheet-no problem just kept the pair theme from Ickeys Q on Monday and paired it with a music you would have heard in an 80s high school weight room
Soul Glo appears to have tweaked his knee trying out those new fangled torpedo bats
Unplugged is always happy with some double front squats
voodoo front squats are so low he almost falls down backwards
ickey_shuffle gave the playlist high praise which is an odd place to be for YHC
Keep Voodoos family in your prayers in the passing of his father and the Worm as he recovers from his treatments.
Calling an audible …
Date: 2025-04-02 AO: _sob Q: Circuit City , Hawkeye PAX: midriff, Odd Job, Hawkeye, patent_pending, ToeJam FNGs: None COUNT: 6 WARMUP: standard fare with SSH, imperial, etc. THE THANG: ran to the rock pile at the bottom of murderhorn for a little lifting circuit. MARY: worked it in (ttws) ANNOUNCEMENTS: blood drive COT: YHC took us out.
All the smells
Date: 2025-04-02 AO: wamrap Q: Orange Whip PAX: Alf, Bananas, mcgee, Ledbetter, rachel, O’Tannenbaum, Orange Whip FNGs: None COUNT: 7 Today we all had different ideas and I took us on the most dangerous option, an unused circle with a couple of hills that runs next to Providence Rd. and by the busy gas station.
1 Burpees, 2 Sit ups, 3 Tarantulas, 4 Merkins, 5 Heels to Heaven back to 6 burpees – go up to 30 and go back down to try to complete the cycle. Rachel went all the way to 30 then back down to 21.
Ledbetter skipped the winter sessions and is back out for the spring season and was pushing hard all day. Bananas used his gym rest day to come run and do burpees with us – wonder if the rest of his Crunch crew slept in instead? Alf and McGee with matching yellow shirts hung on with Rachel as long as possible and planned their June birthday CSAUP.
Each corner of the run not only had its own exercise but had its own smell. Bojangles, Black and Mild, human excrement. Really a nice change from the parking deck smells.
At one turn by the gas station an innocent male bystander ran by us just as I laid down on the pavement, to his surprise. Bananas asked the guy if he was “ready” and the guy immediately sped up thinking he had stumbled upon some gay men’s workout group #YesHeDid
McGee continued the #metoo movement and pestered the guy to join F3 as he tried to get back to his hotel with his QT coffee. Many lives have been changed by F3 but not this guy…
O’Tannenbaum gets full credit for being there but he was not with us as he showed up late and was unable to find our new location. He asked a random woman if she saw a bunch of men running around and her reaction went as expected.
We didn’t make any new friends today but we got stronger and had some good laughs.
No announcements of note & I took us out.
Good work :clap:
1 Burpees, 2 Sit ups, 3 Tarantulas, 4 Merkins, 5 Heels to Heaven back to 6 burpees – go up to 30 and go back down to try to complete the cycle. Rachel went all the way to 30 then back down to 21.
Ledbetter skipped the winter sessions and is back out for the spring season and was pushing hard all day. Bananas used his gym rest day to come run and do burpees with us – wonder if the rest of his Crunch crew slept in instead? Alf and McGee with matching yellow shirts hung on with Rachel as long as possible and planned their June birthday CSAUP.
Each corner of the run not only had its own exercise but had its own smell. Bojangles, Black and Mild, human excrement. Really a nice change from the parking deck smells.
At one turn by the gas station an innocent male bystander ran by us just as I laid down on the pavement, to his surprise. Bananas asked the guy if he was “ready” and the guy immediately sped up thinking he had stumbled upon some gay men’s workout group #YesHeDid
McGee continued the #metoo movement and pestered the guy to join F3 as he tried to get back to his hotel with his QT coffee. Many lives have been changed by F3 but not this guy…
O’Tannenbaum gets full credit for being there but he was not with us as he showed up late and was unable to find our new location. He asked a random woman if she saw a bunch of men running around and her reaction went as expected.
We didn’t make any new friends today but we got stronger and had some good laughs.
No announcements of note & I took us out.
Good work :clap:
Air Fryers & Movie Stars
Date: 2025-04-02 AO: anvil Q: Snuka PAX: Point Break, Brockovich, Puddin Pop FNGs: None COUNT: 4 WARMUP: Moseyed to the front of Church 15 Low slow squats 15 Imperial Walkers 15 Merkins 15 Plank-Jacks 15 LBC’s 15 American Hammers Runners Stretch
THE THANG: 5 rounds of circuit exercises…
Front of Church- 5 Burpees -Run to the Meathead group 10 Reps each arm with Kettlebell -Run to Hot Box 10 Step-ups, 10 dips, 10 Durkins
Mileage- 2.5 miles
The main discussions were about air fryers and old actors!!
ANNOUNCEMENTS: Prayers for Voodoo’s father who just passed away.
Thanks Unplugged for the take-out.
THE THANG: 5 rounds of circuit exercises…
Front of Church- 5 Burpees -Run to the Meathead group 10 Reps each arm with Kettlebell -Run to Hot Box 10 Step-ups, 10 dips, 10 Durkins
Mileage- 2.5 miles
The main discussions were about air fryers and old actors!!
ANNOUNCEMENTS: Prayers for Voodoo’s father who just passed away.
Thanks Unplugged for the take-out.