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
SC Chubby Hubby 🤡
Date: 2025-03-10 AO: chubby-hubby Q: turkey_leg PAX: turkey_leg, None FNGs: 1 None COUNT: 1 WARMUP: None THE THANG: 5mi EZ running + merkins for good measure MARY: nope COT: is everyone on Spring Break, or did the PAX get fooled by the time change? baracus
Tres Amigos Jaunt through the Hood
Date: 2025-03-09 AO: donut-ruck Q: MARTA PAX: Hops, Broken Arrow, MARTA FNGs: None COUNT: 3 3 PAX completed a 4 mile loop through the neighborhood, learned ruck repair, and decided not to jump out of planes. YHC made it hope for pancakes.
Hills & Rollers
Date: 2025-03-06 AO: sparta Q: hopper PAX: Orange Whip, jet_fuel, deep_dish, geraldo, turkey_leg FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Firethorne Route
Date: 2025-03-08 AO: run Q: soft_pretzel PAX: midriff, Paper Jam, bunker, Chopper, Doublemint, enron, Gruden, Happy Meal, soft_pretzel, Circuit City FNGs: None COUNT: 10 WARMUP: THE THANG: 10 for American Poultry MARY: ANNOUNCEMENTS: sign up for WTF COT:
The Rock – Ultimate Football
Date: 2025-03-08 AO: the-rock Q: spackles , geraldo, madison, Alf, hopper, jet_fuel, MARTA, Mr. Magoo, Orange Whip, O’Tannenbaum, Snuka, spackles, Tuna PAX: Orange Whip, hopper, geraldo, spackles, O’Tannenbaum, Tuna, Mr. Magoo, Snuka, Alf, MARTA, jet_fuel, madison, Limey, Scales, 8 Mile, , 1 but Left early FNGs: 1 1 but Left early COUNT: 16 Macho Ultimate Football
Who Knew There Were Downsides to Being Friends with a Billionaire?
Date: 2025-03-08 AO: olympus Q: Krzyzewski PAX: voodoo, Mountain Momma, Cottonmouth, Omaha FNGs: None COUNT: 5 Upon the backdrop of near ideal conditions, five pax chose to do hard things this morning by lifting heavy metallic spheres. While Joe Daniels has been on an absolute EMOM tear as of late, this week’s edition of the :rainbow: left more than a few pax sore (should be a fun morning tomorrow!) Finishing with OH holds is a great way to absolutely smoke your arms. Nevertheless, great to see Voodoo, Omaha, and Mountain Momma back in the mix after a few weeks away. Also, awesome that Cottonmouth hasn’t been scared off yet by this Saturday group of pax. Some interesting mumblechatter, as per custom. In particular, to follow up on the above title, apparently, something you don’t think about when you’re friends with a billionaire is when you visit his/her beach compound it might have belonged to a former celebrity. Said differently, Cottonmouth’s 2.0 may have slept in Prince’s bedroom…which is an odd thought to think. In any event, let’s recap today’s action… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Pelosi Pyramid 2) EMOM Numero Uno (10 min.) – A: Snatches (5x e/s; ladder up 1x each set to 7x and then down to 5x) – B: Merkins (8x) 3) Lawnmowers (3 sets) – Lawnmower rows (8x e/s) 4) BIG BOY EMOM Numero Dos (20 min.) – Hi-pulls (3x) and thruster (1x); 1x set e/s 5) Yet Another EMOM Number Tres (10 min.) – A: Heavy swings (12x) – B: Anchored leg raises (8x) MARY: OH stability – hold a single bell overhead and switch arms as needed (we did this until 0800 which ended up being 2.5 – 3 mins) ANNOUNCEMENTS: – WTF on April 12th (see Slack for details) – Continued prayers for The Worm and his family – we’re thinking about you, brother – Rumors of a blood drive in April – MARTA to send details (probably at some point) – Although it sounds like Spackles may not send a backblast, it was cool to meet a few FNGs and/or newer guys before the workout this morning. While they ultimately joined in on The Rock’s festivities, there’s always an open invite to post at Olympus. Plus, if you do, you’ll actually get credit for your workout (sorry, MARTA) via backblast… COT: Joined the men of the Rock for a joint COT
2 inches makes all the difference
Date: 2025-03-08 AO: davinci Q: Palmolive PAX: Odd Job, C3P0, f3bigtuna, Johnny 5, Pepsi, T1000 FNGs: None COUNT: 7 This morning was a good surprise with some late additions to the Da Vinci crew. Awesome job Pepsi keeping up the posts and knocking out a 5k with tons of workouts.
WARMUP: SSH, runners stretch, merkins, Carolina dry docks
THE THANG: Run to Polo Ridge along AK stopping at the streets for a ladder of sister Mary Catherine’s, burpees, calf raises, and flutters.
Stop at Polo Ridge for 3 rounds of pull ups, step ups, and derkins.
Run back with a ladder of box cutters, SSHs, and big boys.
MARY: Flutters, big boys, box cutters
ANNOUNCEMENTS: Green Mile next weekend
COT: :sushi: took us out
WARMUP: SSH, runners stretch, merkins, Carolina dry docks
THE THANG: Run to Polo Ridge along AK stopping at the streets for a ladder of sister Mary Catherine’s, burpees, calf raises, and flutters.
Stop at Polo Ridge for 3 rounds of pull ups, step ups, and derkins.
Run back with a ladder of box cutters, SSHs, and big boys.
MARY: Flutters, big boys, box cutters
ANNOUNCEMENTS: Green Mile next weekend
COT: :sushi: took us out