Not running on the Bullring
Date: 2025-03-11 AO: swift Q: voodoo PAX: soft_pretzel, tagalong, Wolverine, Brisket, midriff, drive_by, bratwurst, frasier, Moth FNGs: None COUNT: 9 Today was the second week of Flipper’s program focusing on building your “kick” at the end of a race, which is honestly something I struggle with. It’s mostly mental so getting these reps in is helpful. The temps were perfect for running. Cool but not cold.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
WARMUP: run to Rushmore the usual way and do dynamic stretching on Harney. Thanks to Bratwurst for launching early to set up cones for us.
THE THANG: last week was 400s so this week, we did 800s.
5 x 800 with the first 600 at 10k pace and the final 200 at 5k pace. 400 recovery after each one.
Cool down jog around the Bull Ring and back to the start. We finished a bit early to make up for being late last week
MARY: Mary is a missing person at Swift
ANNOUNCEMENTS: Waxhaw trail fest on 4/12. You can also run the Green “Mile” with Midriff and Driveby on Saturday. It launches from the greenway in Pineville and goes 15 miles. Reach out to those two nuts for details.
COT: we joined up with the Bagpipe pax and War Eagle took us out.
how about a beat down?
Date: 2025-03-11 AO: skunk-works Q: Mountain Momma PAX: lois FNGs: None COUNT: 2 WARMUP: THE THANG: 80s workout mix locked in – the Bon Jovi song from Spaceballs leading us out. The beat down was almost Barf worthy
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
2 rounds of: Lawnmower L Bell pushup R Bell pushup L Lawnmower R RDL L RDL R 2 hand swing Reverse lunge L Reverse lunge R One arm thruster R One arm swing R One arm swing L One arm thruster L
Did some mobility and backwards walking between rounds. Lots of discussion about the challenges of working on a nonprofit board with catty women. How best to reel it in?
Finished with a round of the Spartacus workout – 10 exercises, 1 minutes each, AMRAP each minute
MARY: ANNOUNCEMENTS: COT: Grateful for beat downs and PAX who show up. Lent – don’t think so much about our sacrifices but the Sacrifice given to us and receiving God’s grace and mercy. Wisdom – love what is good and hate what is evil in the eyes of the Lord.
How about them politics?
Date: 2025-03-11 AO: falcon-crest Q: hopper PAX: MARTA, hopper, marge, puddin_pop, Clover, Huddle House, Slingshot, Emoji, gummy, jet_fuel, Bootlegger FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Higher You Go the Less It Smells Like Pee
Date: 2025-03-11 AO: bagpipe Q: war_eagle PAX: Rousey, Hawkeye, Cheap Seats, Pepsi, The Map FNGs: 1 The Map COUNT: 6 WARMUP: Mosey to the Ballantyne Village parking garage and down to the 1st floor for standard COP. THE THANG: A little Paula Abdul up and down the parking garage. We did merkins and flutter at Floor 1 then ran up 2 flights of stairs to Floor 3. There we did the same merkins and flutter. Then down to Floor 2 for a variation of merkins and abs then up 2 flights to Floor 4…you get the picture all the way up to the top at Floor 8. Merkin variations included diamond, wide armed, Carolina Dry Docks, right and left arm offset. Mary included dying cockroaches, LBC, J-Lo, big boys, boxcutter.
It was noted that the stairwell at BV smells like urine but the higher floors we went to the air seemed to clear. I guess if you are going to pee in the BV stairwell you are supposed to do it on the bottom floors.
Welcome FNG “The Map” who was named b/c he has lived in multiple countries and even ran across the country of Bahrain. The name Dora was taken thus he was dubbed “The Map”. He is Hawkeye’s 2.0’s roommate at VMI. Let’s just say he had no problem with the workout.
Although Cheap Seats intended to do Swift and we were option B he put in work and crushed it. Join us at a bootcamp anytime.
Pepsi has become a posting machine and it shows. He will be doing Spartan races soon.
Rousey and Hawkeye are cooking up a co-Q between the both of them that they promise to be savagely epic.
MARY: A lot, throughout. Rousey and I agreed that core and abs don’t get enough attention paid to them at workouts. ANNOUNCEMENTS: – WTF on 4/12. – See midriff for details on the Green Mile in Pineville. COT: YHC took us out.
It was noted that the stairwell at BV smells like urine but the higher floors we went to the air seemed to clear. I guess if you are going to pee in the BV stairwell you are supposed to do it on the bottom floors.
Welcome FNG “The Map” who was named b/c he has lived in multiple countries and even ran across the country of Bahrain. The name Dora was taken thus he was dubbed “The Map”. He is Hawkeye’s 2.0’s roommate at VMI. Let’s just say he had no problem with the workout.
Although Cheap Seats intended to do Swift and we were option B he put in work and crushed it. Join us at a bootcamp anytime.
Pepsi has become a posting machine and it shows. He will be doing Spartan races soon.
Rousey and Hawkeye are cooking up a co-Q between the both of them that they promise to be savagely epic.
MARY: A lot, throughout. Rousey and I agreed that core and abs don’t get enough attention paid to them at workouts. ANNOUNCEMENTS: – WTF on 4/12. – See midriff for details on the Green Mile in Pineville. COT: YHC took us out.
Was it Matthew McConaughey or Turkey Leg
Date: 2025-03-11 AO: fast-twitch Q: Cheese Curd PAX: turkey_leg, Joker, wildturkey, Alf, retread, geraldo, hairball FNGs: None COUNT: 8 6.4ish mile unless you run with Alf who wanted a little more and YHC was dragged along for +7
Group got spread out
Geraldo was seen doing laps to get 6
Joker doing joker things, never to be seen again
Turkey Leg circled back and gave us his best Matthew McConaughey- Hey, Hey
Wild Turkey didn’t get lost
Astro and Hairball ran together
Retread grinding
Some long uphill runs.
Group got spread out
Geraldo was seen doing laps to get 6
Joker doing joker things, never to be seen again
Turkey Leg circled back and gave us his best Matthew McConaughey- Hey, Hey
Wild Turkey didn’t get lost
Astro and Hairball ran together
Retread grinding
Some long uphill runs.
Paperjam route
Date: 2025-03-10 AO: run Q: frasier PAX: bunker, hairball, kirby, Polly, wingman FNGs: None COUNT: 6 WARMUP: THE THANG: polly and Hairball ran 800s while the rest of us did the Paperjam route. MARY: ANNOUNCEMENTS: COT:
Silent Night/Morning
Date: 2025-03-10 AO: _area-51 Q: Point Break PAX: Mr. Magoo, thunder_road, O’Tannenbaum, Rousey, Erin Brokavich, Limey FNGs: None COUNT: 7 The Thang
Quick lap around the bus lot and circle up at the front of the school.
Warm-Up Exercises in cadence: · SSH x 15 · Hillbillies x 15 · Merkins x 15 · Runner’s Stretches · LSS x 15
Mosey pace down to Rosecliff Dr. (Burpees x5 at each speed bump)
WAVE 1: Triple Dime on Rosecliff Dr. · @ Bottom do 10 CDDs · @ Top do 10 Squats
WAVE 2: Merkin Clock Set · Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand) · Starting @ 12 o’clock, 5 Merkins (OYO, hold plank position until everyone is done) · Repeat @ 3 o’clock, 6 o’clock, 9 o’clock
Mosey back up to Fairway Downs Ct.
WAVE 3: Partner Up · P1 completes called exercise while P2 runs to the cul-de-sac and back · When P2 returns, flapjack · Exercise 1: LBCs · Exercise 2: Flutter Kicks · Exercise 3: Ankle Biters
Indian Run back to school and circle up @ the rock pile. Pick your poison.
WAVE 4: Rock Set · Curls, Chest Press, and Triceps x 10 | 15 | 20 · American Hammers w/ Rocks x 15 · Skull Crushers x 15
Mosey back to Launch Point, Burpees x 5 OYO.
Called time and COT.
Moleskin – Quiet morning out there. Everyone was putting in the work and having dialogue in their own heads. That, or the time change had everyone still wishing for the fartsack.
Quick lap around the bus lot and circle up at the front of the school.
Warm-Up Exercises in cadence: · SSH x 15 · Hillbillies x 15 · Merkins x 15 · Runner’s Stretches · LSS x 15
Mosey pace down to Rosecliff Dr. (Burpees x5 at each speed bump)
WAVE 1: Triple Dime on Rosecliff Dr. · @ Bottom do 10 CDDs · @ Top do 10 Squats
WAVE 2: Merkin Clock Set · Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand) · Starting @ 12 o’clock, 5 Merkins (OYO, hold plank position until everyone is done) · Repeat @ 3 o’clock, 6 o’clock, 9 o’clock
Mosey back up to Fairway Downs Ct.
WAVE 3: Partner Up · P1 completes called exercise while P2 runs to the cul-de-sac and back · When P2 returns, flapjack · Exercise 1: LBCs · Exercise 2: Flutter Kicks · Exercise 3: Ankle Biters
Indian Run back to school and circle up @ the rock pile. Pick your poison.
WAVE 4: Rock Set · Curls, Chest Press, and Triceps x 10 | 15 | 20 · American Hammers w/ Rocks x 15 · Skull Crushers x 15
Mosey back to Launch Point, Burpees x 5 OYO.
Called time and COT.
Moleskin – Quiet morning out there. Everyone was putting in the work and having dialogue in their own heads. That, or the time change had everyone still wishing for the fartsack.
My arms hurt
Date: 2025-03-10 AO: swole Q: voodoo PAX: Emoji, Uncle Leo, high_tide, Unplugged, Floyd, voodoo FNGs: None COUNT: 6 4 pax were warming up and otherwise steeling themselves for a press-heavy workout when YHC pulled into the bus lot at McAlpine Elementary at about 5:26 this morning. 2 more came rolling up as we were working out the kinks to fill out the ranks.
WARMUP: my usual: SSH x 20 IC 5 1-handed swings per side IW x 15 IC 5 high pulls per side Sharon towers x 10 IC 5 cleans per side Prying squat x 2 5 snatches per side
THE THANG: Workout 1 of Week 6 of Joe Daniels’s KBOMG program
Single bell clean and jerk x 5/4/3/2/1 per side
3 sets of 10 single presses each side
Z press (seated with legs out wide) 3/2/1 each side – 2 sets
Light bell shoulder rotations – 2 sets of 10-15 reps of 2 different kinds
50 unbroken swings
Cool drill (overhead to failure, rack to failure, suitcase to failure) 1 x each side
MARY: plank until time expires (< 1:00) ANNOUNCEMENTS: WTF signups are open. See Slack for details. Blood drive coming up at Windy Rush COT: High Tide took us out. Please keep The Worm on your thoughts and prayers as he recovers from chemo and radiation.
WARMUP: my usual: SSH x 20 IC 5 1-handed swings per side IW x 15 IC 5 high pulls per side Sharon towers x 10 IC 5 cleans per side Prying squat x 2 5 snatches per side
THE THANG: Workout 1 of Week 6 of Joe Daniels’s KBOMG program
Single bell clean and jerk x 5/4/3/2/1 per side
3 sets of 10 single presses each side
Z press (seated with legs out wide) 3/2/1 each side – 2 sets
Light bell shoulder rotations – 2 sets of 10-15 reps of 2 different kinds
50 unbroken swings
Cool drill (overhead to failure, rack to failure, suitcase to failure) 1 x each side
MARY: plank until time expires (< 1:00) ANNOUNCEMENTS: WTF signups are open. See Slack for details. Blood drive coming up at Windy Rush COT: High Tide took us out. Please keep The Worm on your thoughts and prayers as he recovers from chemo and radiation.
Backward Side Run Plank
Date: 2025-03-10 AO: firestarter Q: C3P0 PAX: Padre, Odd Job, wildturkey, Roulette, Hawkeye FNGs: None COUNT: 6 WARMUP: mosey around fountain until the Q shows up 2 minutes late, mosey more to Apex parking lot with YHC. 15x SSH, IW, Hillbilly, MC. Runners stretch L/R, mosey. THE THANG: plank, side plank left, right, repeat 3 times. Brief child’s pose along the way. Mosey to bottom of Blakney Heath Hill. Partner up. Three rounds different exercise for P2 each round, same for P1 all 3: P1: run up hill backwards, 2 burpees at top, run back P2: round 1: squat, round 2: broken bicycle, 3 backward lunge. After round one and two we did some more side planks. Mosey to 131 main lot, bit of Lunge Worm (lunge + merkins). Mosey back to COT MARY: LBC, final round of side plank (they really love me now) , squats to finish us off. ANNOUNCEMENTS: blood drive, WTF and more. COT: prayers for Polly’s brother in law in hospice & family. All of our 2.0s, Ms, families & ourselves
Great to meet Padre I just hope he doesn’t hate me for all the planking. Oh well, it’ll be a good healthy hate in a positive way you appreciate later (let’s hope). He didn’t seem to have a problem keeping up, especially for a guy approaching the end of his first week — off to a strong start.
Good to see wildturkey again too. He helped me remember all the names of all the exercises I brain farted on. He’s no turkey, but he is a wild posting animal.
Roulette eased through the workout and was clearly bored doing the lunge worms, so he did twice as many, twice as fast as the rest of us. He’s barely a year into F3 and is inspirational to a guy like me on year 5.
Speaking of inspirational, Hawkeye showing us we’ve all got a long time before we’ll be slowing down. Keeping up with him isn’t easy either. Double respect indeed.
Odd Job said he wasn’t posting much lately, but every time I show up he’s there too & in a lot more family photos than YHC. We shared some aches and pain’s from DaVinci (I blame Palmolive) but in a good way.
We missed Franky this AM as he predicted he’d be working past midnight. That’s been my main reason for not posting too (well that and too many, too cold mornings). Still, I should be able to post more now with most work crises behind me.
It was great to be out on a morning like this and was a reminder of how I much I missed it & how much we all get out it, not just the workout but the fellowship and friendship. I have so much appreciation for F3 and the PAX.
We are truly blessed to have this group and the burdens it places on us that we know we can and should carry. So when you’re talking to a neighbor or co-worker let them in on the secret of F3 and challenge them to step up and get out & join us. F3 needs FNGs, but not as bad as the FNGs need F3.
Great to meet Padre I just hope he doesn’t hate me for all the planking. Oh well, it’ll be a good healthy hate in a positive way you appreciate later (let’s hope). He didn’t seem to have a problem keeping up, especially for a guy approaching the end of his first week — off to a strong start.
Good to see wildturkey again too. He helped me remember all the names of all the exercises I brain farted on. He’s no turkey, but he is a wild posting animal.
Roulette eased through the workout and was clearly bored doing the lunge worms, so he did twice as many, twice as fast as the rest of us. He’s barely a year into F3 and is inspirational to a guy like me on year 5.
Speaking of inspirational, Hawkeye showing us we’ve all got a long time before we’ll be slowing down. Keeping up with him isn’t easy either. Double respect indeed.
Odd Job said he wasn’t posting much lately, but every time I show up he’s there too & in a lot more family photos than YHC. We shared some aches and pain’s from DaVinci (I blame Palmolive) but in a good way.
We missed Franky this AM as he predicted he’d be working past midnight. That’s been my main reason for not posting too (well that and too many, too cold mornings). Still, I should be able to post more now with most work crises behind me.
It was great to be out on a morning like this and was a reminder of how I much I missed it & how much we all get out it, not just the workout but the fellowship and friendship. I have so much appreciation for F3 and the PAX.
We are truly blessed to have this group and the burdens it places on us that we know we can and should carry. So when you’re talking to a neighbor or co-worker let them in on the secret of F3 and challenge them to step up and get out & join us. F3 needs FNGs, but not as bad as the FNGs need F3.
Brighter days ahead
Date: 2025-03-09 AO: soccer Q: Orange Whip PAX: Joshee10, Kellen Dargle, National Treasure, Jose Quintanilla, Jose Varela, Orange Whip, Mr Brady, Level10, Phil Britto, Pearce, Nick, Crystal, Tormund FNGs: None COUNT: 13 The best day of the year was here, in my opinion, as we get an extra hour of light at the end of the day. I’ll lose sleep all day long for more sunlight.
Fun day all around. Some smack talk. Mr Brady made it back out – and promptly tried to show us exactly how his ski accident happened – by reenacting it with Crystal to save a goal. Josh was on target with a long goal again. Jose V was talking smack. Nick came back out and played solid as usual. Kellen pushed up for a great goal, but was outdone by an insane header by National Treasure off a perfect corner by Pearce. My feet felt like the shoe laces were tied together all morning still got some miles in and had some fun.
Next week will be a a bit brighter as we started in the pitch dark. Spring is upon us.
Don’t forget this Wednesday night is Lex’s soccer fundraiser for the Mavs…scroll up on this slack channel too see details
Fun day all around. Some smack talk. Mr Brady made it back out – and promptly tried to show us exactly how his ski accident happened – by reenacting it with Crystal to save a goal. Josh was on target with a long goal again. Jose V was talking smack. Nick came back out and played solid as usual. Kellen pushed up for a great goal, but was outdone by an insane header by National Treasure off a perfect corner by Pearce. My feet felt like the shoe laces were tied together all morning still got some miles in and had some fun.
Next week will be a a bit brighter as we started in the pitch dark. Spring is upon us.
Don’t forget this Wednesday night is Lex’s soccer fundraiser for the Mavs…scroll up on this slack channel too see details