Tues 2-18 skunks
Date: 2025-02-18 AO: skunk-works Q: Mountain Momma PAX: lois, Header, Smokey FNGs: None COUNT: 4 WARMUP: Forgot to post on Tuesday. Lots of tabata and laps
THE THANG: MARY: ANNOUNCEMENTS: COT:
THE THANG: MARY: ANNOUNCEMENTS: COT:
Hydra is always open
Date: 2025-02-20 AO: hydra Q: hopper PAX: marge, jet_fuel, Mikeoelz, Huddle House, Focker, Tuna, Foghorn, MARTA FNGs: None COUNT: 9 Reposted for hopper ao we can some attendance stats. Mumblechatter was solid as usual. A perfect smattering of Banter and ED jokes (see Huddle House for investment recommendations) WARMUP: Standard fare THE THANG: ran to Olde forge hills with exercises at lights. Two sets of triple nickel with Mary mixed in. Hightailed it back to launch. 3.3 miles ANNOUNCEMENTS: COT: Buttermakers service is tomorrow
Fahrenheit or Celsius
Date: 2025-02-20 AO: the-phoenix Q: war_eagle PAX: Pepsi, Rousey, wildturkey, Hawkeye, Roulette FNGs: None COUNT: 6 WARMUP: Jog around YMCA parking lot then circle up for standard warmup. THE THANG: YHC was not sure what the weather would bring so planned a wo at the Pavilion. YHC needed some serious cardio work and had not done a tabada in a hot minute so that was the plan. Unfortunately technical difficulties prevented us from having music so we got beeps from the tabada timer and Rousey’s grunting instead. 30 seconds on then 10 second rest. 2 exercises at a time for 4 total sets (of each exercise). 1 = merkins and LBC’s x 4 2 = dips and Mtn Climbers x 4 3 = shoulder taps and box cutter x 4 4 = incline merkins and 2 cone shuttle x 4 5 = burpees and flutter x 4
Strong work by all who made it look easy. YHC needs to step it up next time. MARY: See above ANNOUNCEMENTS: – No Time Left ruck this Fri. 12 mile ruck over 3.5 hours. Meet at The Lodge at 5:30 PM for launch. See Wild Turkey for details as I may be off on some of the details above. – WTF on 4/12. Get signed up COT: YHC took us out
Strong work by all who made it look easy. YHC needs to step it up next time. MARY: See above ANNOUNCEMENTS: – No Time Left ruck this Fri. 12 mile ruck over 3.5 hours. Meet at The Lodge at 5:30 PM for launch. See Wild Turkey for details as I may be off on some of the details above. – WTF on 4/12. Get signed up COT: YHC took us out
2 hour delay
Date: 2025-02-20 AO: sparta Q: ChickenWing PAX: Keystone, turkey_leg FNGs: None COUNT: 3 WARMUP: THE THANG: 6.08 miles through Matthew’s Sportsplex w some stretching early In, active recovery squats and good conversation. Turkey Leg pushing hard and Keystone was solid pulling is along. #ISI MARY: ANNOUNCEMENTS: COT:
“Pretty sure this has never been played at F3”
Date: 2025-02-19 AO: meathead Q: Soul Glo PAX: voodoo, ickey_shuffle, MARTA, Uncle Leo, Floyd, Emoji, taggart FNGs: None COUNT: 8 WARMUP: One minute plank SSH x 20 IW x 15 10 two handed swings Trunk rotations Prying squat
THE THANG: Heavy single arm jerk – 10 sets, 3 reps each arm Single arm clean, squat press – EMOM (24), 2-3 reps per side Overhead tricep extension – 1 set of 15
MARY: Plank ANNOUNCEMENTS: COT: Eight Meatheads were treated to Week 3 Day 2 of the Joe Daniels KB program, aka the latest rainbow spreadsheet. Nothing fancy about this workout, but the race against the clock to complete all the sets provided a good mix of cardio and strength building. And speaking of good mixes, how do you beat a playlist that includes the likes of Crash Test Dummies, Airborne Toxic Event, Rusted Root and The Darkness? Perhaps we’ll find out next week when Ickey plays DJ.
THE THANG: Heavy single arm jerk – 10 sets, 3 reps each arm Single arm clean, squat press – EMOM (24), 2-3 reps per side Overhead tricep extension – 1 set of 15
MARY: Plank ANNOUNCEMENTS: COT: Eight Meatheads were treated to Week 3 Day 2 of the Joe Daniels KB program, aka the latest rainbow spreadsheet. Nothing fancy about this workout, but the race against the clock to complete all the sets provided a good mix of cardio and strength building. And speaking of good mixes, how do you beat a playlist that includes the likes of Crash Test Dummies, Airborne Toxic Event, Rusted Root and The Darkness? Perhaps we’ll find out next week when Ickey plays DJ.
Meat & Potatoes, Served Cold
Date: 2025-02-19 AO: anvil Q: puddin_pop PAX: Rousey, Point Break, Honey Do, jet_fuel FNGs: None COUNT: 5 Rocks & Running. Hotbox Special. Finish with Mary @ Meathead.
Chutes & Ladders
Date: 2025-02-19 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: ductwork, Alf, retread, turkey_leg, geraldo, hopper FNGs: None COUNT: 7 WARMUP: None
THE THANG: Jog to the SCMS track via Raintree 400/800/800/400 intervals with 200m recovery between intervals Return to launch via 51 Done MARY: None
ANNOUNCEMENTS: None
THE THANG: Jog to the SCMS track via Raintree 400/800/800/400 intervals with 200m recovery between intervals Return to launch via 51 Done MARY: None
ANNOUNCEMENTS: None
Triple Nickel Miles
Date: 2025-02-19 AO: sacs Q: geraldo PAX: Cheese Curd, wildturkey, Starch, Roulette FNGs: None COUNT: 5 WARMUP: None
THE THANG: We rucked down Strawberry to the bottom of Rosecliff where we completed a Triple Nickel of Overhead Ruck Presses & Ruck Squats.
After Rosecliff we proceeded to the bottom of Corburn Ct. where we completed another Triple Nickel with Ruck Merkins & Lunges. MARY: Flutter Kicks Rosalia LBCs Dollies
MUMBLECHATTER: – Cheese Curd tried to Q-Jack Mary but I wasn’t having it – wildturkey loves going off-campus – Roulette commented that Rosecliff has some nice houses – Starch & his M have a few more months until their 2.0 arrives – Cheese Curd says dating takes a lot of energy – We tried do solve the world’s problems but to no avail ANNOUNCEMENTS: Outta Time Ruck Friday 5:30 PM
THE THANG: We rucked down Strawberry to the bottom of Rosecliff where we completed a Triple Nickel of Overhead Ruck Presses & Ruck Squats.
After Rosecliff we proceeded to the bottom of Corburn Ct. where we completed another Triple Nickel with Ruck Merkins & Lunges. MARY: Flutter Kicks Rosalia LBCs Dollies
MUMBLECHATTER: – Cheese Curd tried to Q-Jack Mary but I wasn’t having it – wildturkey loves going off-campus – Roulette commented that Rosecliff has some nice houses – Starch & his M have a few more months until their 2.0 arrives – Cheese Curd says dating takes a lot of energy – We tried do solve the world’s problems but to no avail ANNOUNCEMENTS: Outta Time Ruck Friday 5:30 PM
2 tickets to Pittsburgh
Date: 2025-02-19 AO: the-maul Q: kirby PAX: war_eagle, patent_pending, Odd Job, midriff FNGs: None COUNT: 5 WARMUP: on the move THE THANG: Have some fun and keep up with the 6. Enter best jokes here MARY: on the move ANNOUNCEMENTS: Jaeger WTF COT: Patent took us out. Prayers for the Worm and all those who need it
Wind-EEs Classic Double
Date: 2025-02-19 AO: wamrap Q: double_e PAX: Alf, poptart, O’Tannenbaum, double_e, None FNGs: 1 None COUNT: 4 4 Pax crushed the Wind-EE’s Hill loop Repeaters.
Green Monster Fake Out 2 Burpees at top of hill (corner of Ardrey Kell and Providence) Run loop down hill around Sandy Rock Rd w 4 corner stops back to top of hill Increasing Burpees by 2 each loop 5x Jump Squats, Merkins, Bicycle, Heels 2 Heaven at corners increasing by 5 each loop.
Nothing like the smell of Teeter truck diesel to get the lungs primed up! Alf took it easy on EE and Mr The Tart and OT batting cleanup. Was a good morning before Snowmageddon Part Deux,
Thanks OT on the takeout
Yours Truly,
EE
Green Monster Fake Out 2 Burpees at top of hill (corner of Ardrey Kell and Providence) Run loop down hill around Sandy Rock Rd w 4 corner stops back to top of hill Increasing Burpees by 2 each loop 5x Jump Squats, Merkins, Bicycle, Heels 2 Heaven at corners increasing by 5 each loop.
Nothing like the smell of Teeter truck diesel to get the lungs primed up! Alf took it easy on EE and Mr The Tart and OT batting cleanup. Was a good morning before Snowmageddon Part Deux,
Thanks OT on the takeout
Yours Truly,
EE