3rd string Q
Date: 2024-05-23 AO: sparta Q: Full House , Mr Brady, Mr Brady PAX: hopper, Runstopper, Orange Whip FNGs: None COUNT: 6
WARMUP: run! THE THANG: stonecold and baracus couldn’t Q so Mr Brady was up next! Did a quick out and back on 51 MARY: NA ANNOUNCEMENTS: convergence July 4th at arbo 545 am. Also Tuesday night summer run at Mojo starts next week at 8pm COT: prayers for Sensei and Julie
WARMUP: run! THE THANG: stonecold and baracus couldn’t Q so Mr Brady was up next! Did a quick out and back on 51 MARY: NA ANNOUNCEMENTS: convergence July 4th at arbo 545 am. Also Tuesday night summer run at Mojo starts next week at 8pm COT: prayers for Sensei and Julie
McGee left us
Date: 2024-05-22 AO: wamrap Q: mcgee PAX: Alf, Horsehead, Orange Whip, rachel, double_e, Mile High, mcgee FNGs: None COUNT: 7 McGee took us to the shady parts of Providence Country Club, he killed us, then left us for dead so he could run home. :skull:
Hill Repeats and Skinned Knees
Date: 2024-05-23 AO: the-devils-turn Q: flipper PAX: bunker, citgo, fletch, flipper, frasier, purell, Gold Digger, Polly, hairball FNGs: None COUNT: 9
WARMUP: Large crowd for the pre-run THE THANG: headed up Rea to the foot of Mt. Rea for 1 min hill repeats. On the way YHC tripped on a flat sidewalk and tore up my knees, it was fun. The PAX CRUSHED 9 rounds of 60 seconds up, 90(ish) seconds down. Headed back by way of one final sprint up 5 Knolls hill and then back to launch. MARY: nope ANNOUNCEMENTS: beer things, blood drive COT: Citgo took us out
WARMUP: Large crowd for the pre-run THE THANG: headed up Rea to the foot of Mt. Rea for 1 min hill repeats. On the way YHC tripped on a flat sidewalk and tore up my knees, it was fun. The PAX CRUSHED 9 rounds of 60 seconds up, 90(ish) seconds down. Headed back by way of one final sprint up 5 Knolls hill and then back to launch. MARY: nope ANNOUNCEMENTS: beer things, blood drive COT: Citgo took us out
The Old Nickel-Dimer
Date: 2024-05-23 AO: hydra Q: Hops PAX: MARTA, jet_fuel, Bootlegger, Cottonmouth, Mikeoelz, Grits, spackles, puddin_pop, Queen, Slingshot, Hops, deep_dish, Mr. Magoo, Focker, good_hands, Foghorn, Monkey Wrench, Limey FNGs: None COUNT: 18 Here’s the skinny moleskine: OP mafia ran in, so did MARTA but he’s not a ‘made man’ in the OP mafia. Monkey Wrench joined us – Kotters (that means ‘welcome back’ to the uninitiated). Limey & Puddin’ (neither of whom will read this), spent several minutes discussing bowel movements, or lack thereof. Cottonmouth was the only one counting cadence all morning, Queen did during The People’s Chair, but his math was questionable. Grits says burpees are bad for you. Just refusenik like several of the rest, no need for lame excuses. Good Hands loves Hydra and will never say goodbye to her. We did some stuff like triple nickel-dimer with thrusters and burpees. Fair amount of Mary to include a 2-minute plank finisher. Spackler was elbow planking to finish as well…after he crushed some caffeine-infused energy drink retrieved from his truck…or was it a white claw? Passez un bon weekend mes frères. Brew Ruck on Saturday at 11am leaving from Devils Logic. 3rd F Wednesday’s at Sbux-Trader Joes at 6:30am – conversations about life, purpose, destination, etc.
No Run Thursday
Date: 2024-05-23 AO: peak-51 Q: Spammer PAX: gullah, sledge, Spammer, kilowatt, beaver, Mounds FNGs: 1 Mounds COUNT: 6
WARMUP: casual walk to the grassy area by Carolina Beer Temple THE THANG: 7×5 HiiT workout. 40s work, 15s recovery, with 90s between sets. ANNOUNCEMENTS: several upcoming converses for memorial day and Fourth of July check Slack for details. COT: orange whip with Sparta took us out.
Welcome Patrick Ulman aka Mounds!
WARMUP: casual walk to the grassy area by Carolina Beer Temple THE THANG: 7×5 HiiT workout. 40s work, 15s recovery, with 90s between sets. ANNOUNCEMENTS: several upcoming converses for memorial day and Fourth of July check Slack for details. COT: orange whip with Sparta took us out.
Welcome Patrick Ulman aka Mounds!
Operation Overlord
Date: 2024-05-23 AO: the-phoenix Q: Roulette PAX: Franky, kirby, midriff, Hippie, patent_pending, wildturkey, teddyf3, wingman, war_eagle, Hawkeye FNGs: None COUNT: 11 This work out was inspired by the Goruck’s recognition of the 80th anniversary of D-day. Operation Overlord was the codename for the invasion of Normandy by Allied forces during WWII on June 6, 1944. WARMUP: SSH, IW, Potato Pickers, Windmills… 22 was the number of the day… THE THANG: Select your coupon of choice and mosey on a tour of the beautiful Hawk Ridge/Morrison Y campus.. First stop just past the firehouse. 22x Overhead Coupon presses 22x American Hammers 22x Mountain Climbers There would be four rounds of these movements, with additional stops at the Y Pagoda, Track & Pavilion to get to a total rep count of 88 per movement. MARY: Just enough time for one round of flutters before the bell. ANNOUNCEMENTS: SOB/A51 Convergence at Calvary Church on Monday May 27 @0700, there will be Run and Bootcamp options… If you are into rucking there is a Brew Ruck on Saturday May 25 @1100 details in the rucking channel COT: midriff shared some difficulties he’s facing in his professional career, the PAX did our best to offer advice based on our experience. YHC really appreciated the strong turn out to the-phoenix today, the best thing I heard during the mubblechatter was that F3 isn’t about making you a stronger man, it’s about making you a better man. I love that and I’m here for it. Until next time, SYITG.
Double Black Diamond Challenge #shield
Date: 2024-05-23 AO: shield Q: tagalong PAX: Carny, ToeJam, Cooter2, Spitball, Rousey, @brisket FNGs: None COUNT: 7 :star2: This morning, only the elite and most savage members of F3 showed up, as the other PAX were scared off by the challenge. Seven PAX took on the double black diamond challenge of 100 merkins, 100 squats, and 100 burpees! We knocked them out in sets of 10 in exactly 15 minutes. :clock3: Attendance for the six other packs: – @Brisket :cut_of_meat: – ToeJam :truck: – Carny :circus_tent: – Cooter2 :hammer_and_wrench: – Spitball :v: – Rousey :racing_car: Afterwards, we ran to the track and did 4 rounds: – 20 Big Boys Sit-Ups :man-lifting-weights: – 20 American Hammers :hammer: – 20 Supermans :male_superhero: with one lap running in between. :man-running::man-running: Highlights: – Rousey the Rocket :rocket: was all gas, no brakes on the laps and pulling into the parking lot. – Speedy Spitball:dash: is a machine on the track and had @Brisket breathing down his neck for the 1-mile run. – Carnage Carny :muscle: is an animal on the push-ups and burpees. – Cooter2 the Conqueror :shield: is a savage, completing every rep and every set. – ToeJam the Titan :male_superhero: thought sets of 10 were too easy and started going with 15s. What an animal! :lion_face:
Great job, everyone! Let’s keep pushing and get stronger together! :muscle::fire:
Great job, everyone! Let’s keep pushing and get stronger together! :muscle::fire:
No spreadsheet, no problem
Date: 2024-05-22 AO: meathead Q: Uncle Leo PAX: The Worm FNGs: None COUNT: 2
WARMUP: yes, when average age of the pax is over 55 you’ve got to. pretty standard stuff
THE THANG:
5×2 double clean and press
Ladder of 2, 4, 6, 8, 10, 8, 6, 4, 2 of 2 HS, 1HS right, 1thruster right, 1HS left, 1 thruster left
5×5 bent rows and merkins
MARY: yep, about 5 minutes
ANNOUNCEMENTS: COT:
Recent pattern is that when YHC Qs only The Worm shows up. Not sure how to interpret that. Thanks to The Worm for coming out between his IR and beach trip.
This was adapted from a workout about 3 years ago and we should ban that ladder from the excon. It is a smoker.
WARMUP: yes, when average age of the pax is over 55 you’ve got to. pretty standard stuff
THE THANG:
5×2 double clean and press
Ladder of 2, 4, 6, 8, 10, 8, 6, 4, 2 of 2 HS, 1HS right, 1thruster right, 1HS left, 1 thruster left
5×5 bent rows and merkins
MARY: yep, about 5 minutes
ANNOUNCEMENTS: COT:
Recent pattern is that when YHC Qs only The Worm shows up. Not sure how to interpret that. Thanks to The Worm for coming out between his IR and beach trip.
This was adapted from a workout about 3 years ago and we should ban that ladder from the excon. It is a smoker.
socialism and stereotypes
Date: 2024-05-22 AO: the-maul Q: Odd Job PAX: Palmolive, midriff, kirby, madison, super trooper, patent_pending, picasso FNGs: None COUNT: 8 teddyf3 killed it on the pre-run. He cranked out 5 miles at a blistering 6:03 pace. No, I’m kidding. Notwithstanding a HC, he slept in and practiced his broker dealer laugh in front of the mirror. Kirby and I had a good catch up about the important stuff while getting a few steps in.
WARMUP: SSH, IW, windmills, arm circles, merkins
THE THANG: A big mix of merkins, pistol squats, and mary as we toured around the AO. Did a bunch of PAX called rock exercises, whereupon Super Trooper pointed out that maybe I’ve been spending too much time in socialist Canada. Apparently having the PAX do all the work running the workout isn’t the epitome of capitalist success. Midriff, Palmolive, Madison, and Picasso discussed the more nuanced aspects of stereotypes. Oh, and apparently Nancy Kerrigan is still hot. Thought provoking and intense today’s workout was.
MARY: She showed up, repeatedly.
ANNOUNCEMENTS: -A51 beer ruck this weekend -convergence this Monday at Calvary, see slack for details -SOB beer run June 1
COT: Thanks for the take out Kirby
WARMUP: SSH, IW, windmills, arm circles, merkins
THE THANG: A big mix of merkins, pistol squats, and mary as we toured around the AO. Did a bunch of PAX called rock exercises, whereupon Super Trooper pointed out that maybe I’ve been spending too much time in socialist Canada. Apparently having the PAX do all the work running the workout isn’t the epitome of capitalist success. Midriff, Palmolive, Madison, and Picasso discussed the more nuanced aspects of stereotypes. Oh, and apparently Nancy Kerrigan is still hot. Thought provoking and intense today’s workout was.
MARY: She showed up, repeatedly.
ANNOUNCEMENTS: -A51 beer ruck this weekend -convergence this Monday at Calvary, see slack for details -SOB beer run June 1
COT: Thanks for the take out Kirby
PSA: You can’t deduct your gambling losses
Date: 2024-05-22 AO: _area-51 Q: Point Break PAX: lorax, Erin Brokavich, Circuit City, Floor Slapper, Limey FNGs: None COUNT: 6 The Thang
Mosey our way around to the turf semi-circle for our warm up.
CoP upon arrival at the semi-circle: · SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 · Runner’s Stretch · LSS x 15
Mosey to the side parking lot and partner up.
WAVE 1: Dora 1-2-3 (Partner Up) · P1 runs a lap, P2 Does exercise until P1 returns. Flapjack. · Exercises completed: o Merkins x 100 o LBCs x 200 o Monkey Humpers x 300
Mosey over to the avenue of trees.
WAVE 2: BOMBS · BOMBS down the avenue. Down and back if the mood suits. o B – Burpees x 5 o O – Outlaws (Right x10, Left x10) o M –Merkins x 15 o B – Big Boy Sit-Ups x 20 o S – Squats x 25
Mosey back to Launch Point
Called time and COT.
Mosey our way around to the turf semi-circle for our warm up.
CoP upon arrival at the semi-circle: · SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 · Runner’s Stretch · LSS x 15
Mosey to the side parking lot and partner up.
WAVE 1: Dora 1-2-3 (Partner Up) · P1 runs a lap, P2 Does exercise until P1 returns. Flapjack. · Exercises completed: o Merkins x 100 o LBCs x 200 o Monkey Humpers x 300
Mosey over to the avenue of trees.
WAVE 2: BOMBS · BOMBS down the avenue. Down and back if the mood suits. o B – Burpees x 5 o O – Outlaws (Right x10, Left x10) o M –Merkins x 15 o B – Big Boy Sit-Ups x 20 o S – Squats x 25
Mosey back to Launch Point
Called time and COT.