The long run
Date: 2025-10-01 AO: wamrap Q: mcgee PAX: O’Tannenbaum, Orange Whip, poptart, Alf, mcgee, Ledbetter, Legally Blonde FNGs: None COUNT: 7 Some parking deck and some not parking deck today. High rep counts per usual with McGee.
Legally Blonde was there as the stunt double for Mile High this week. Good to have you out brother and a solid example of a good family man.
OT with the discerning takeout.
Legally Blonde was there as the stunt double for Mile High this week. Good to have you out brother and a solid example of a good family man.
OT with the discerning takeout.
Struggle bus
Date: 2025-10-01 AO: meathead Q: voodoo PAX: Monopoly, Unplugged, taggart, Pepsi, Uncle Leo, flipper, The Worm, Fotomat, MARTA, Emoji, voodoo, Med Alert FNGs: 1 Med Alert COUNT: 12 It was perfect weather for a workout this morning, as evidenced by the numbers. YHC made the unwise choice to pre-run the workout with a little 5K. More on that later.
WARMUP: SSH x 20 IC 5 swings e/s Sharon Towers x 10 IC 5 cleans e/s Prying squats x 2 Slingshots x 7 each direction
THE THANG: Workout 2 of Week 3 of the new Norwegian 4×4 program.
4:00 AMRAP of: 8 x double front squats 5 x double cleans 3 x bell merkins 2 x double swings 3:00-4:00 of active recovery (carries, walking, Mary) Repeato for 4 rounds.
I believe most of the pax made it through the exercises 3 times each round. YHC only managed 2 the last round before my legs gave out. Perhaps running before this workout was a bad idea. :thinking_face:
MARY: 1:00 elbow plank 1:00 hollow body hold 1:00 glute bridge 1:00 of double static holds Time
ANNOUNCEMENTS: it’s not too late to sign up for Saturday’s blood drive! See MARTA for details.
COT: thanks to Jet Fuel for taking the combined Meathead and Anvil pax. :clap:
WARMUP: SSH x 20 IC 5 swings e/s Sharon Towers x 10 IC 5 cleans e/s Prying squats x 2 Slingshots x 7 each direction
THE THANG: Workout 2 of Week 3 of the new Norwegian 4×4 program.
4:00 AMRAP of: 8 x double front squats 5 x double cleans 3 x bell merkins 2 x double swings 3:00-4:00 of active recovery (carries, walking, Mary) Repeato for 4 rounds.
I believe most of the pax made it through the exercises 3 times each round. YHC only managed 2 the last round before my legs gave out. Perhaps running before this workout was a bad idea. :thinking_face:
MARY: 1:00 elbow plank 1:00 hollow body hold 1:00 glute bridge 1:00 of double static holds Time
ANNOUNCEMENTS: it’s not too late to sign up for Saturday’s blood drive! See MARTA for details.
COT: thanks to Jet Fuel for taking the combined Meathead and Anvil pax. :clap:
fountains of truth
Date: 2025-10-01 AO: the-maul Q: kirby PAX: Kelly, teddyf3, super trooper FNGs: None COUNT: 4 WARMUP: sure did THE THANG: Enjoyed the beautiful weather and took a tour. Saw some sad fountains that need help and some amazing ones. YHC is extremely glad and happy to spend his mornings out with the gentleman that make doing the hard things fun. Nice to see Kelly putting in the work. super trooper showed us a new dynamic stretch. teddyf3 mad sure I didn’t take him to another parking deck. MARY: throughout ANNOUNCEMENTS: Just for Kicks and Invergence COT: Live the love that God has taught
IPC week 4
Date: 2025-10-01 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3 WARMUP: walk to track THE THANG: -50 burpees/ 5yrd murder bunny/ 95 yrd run and back / rev 🔪 🐰 -100 push ups/ 10 yrd 🔪 🐰/ 80 yrd run and back/ rev 🔪 🐰 -150 lunges/ 15yrd 🔪🐰/ 85yrd run and back/ rv 🔪 🐰 -200 squats/ 20yrd 🔪🐰/20yrd run and back/ rev 🔪🐰 …. Reverse👆🏻 ////150 lungs, 100 push ups, 50 burpees w/ all runs and 🔪🐰’s and 15 more burpees MARY: 100 cinderblock BB sit ups ANNOUNCEMENTS: none
2 other bad asses showed up to do this awful workout. Thank you for hiding me accountable! COT:
2 other bad asses showed up to do this awful workout. Thank you for hiding me accountable! COT:
IPC week 4
Date: 2025-10-01 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3 WARMUP: walk to track THE THANG: -50 burpees/ 5yrd murder bunny/ 95 yrd run and back / rev 🔪 🐰 -100 push ups/ 10 yrd 🔪 🐰/ 80 yrd run and back/ rev 🔪 🐰 -150 lunges/ 15yrd 🔪🐰/ 85yrd run and back/ rv 🔪 🐰 -200 squats/ 20yrd 🔪🐰/20yrd run and back/ rev 🔪🐰 …. Reverse👆🏻 ////150 lungs, 100 push ups, 50 burpees w/ all runs and 🔪🐰’s and 15 more burpees MARY: 100 cinderblock BB sit ups ANNOUNCEMENTS: none
2 other bad asses showed up to do this awful workout. Thank you for hiding me accountable! COT:
2 other bad asses showed up to do this awful workout. Thank you for hiding me accountable! COT:
I think they’re on to me…
Date: 2025-09-30 AO: bagpipe Q: Palmolive PAX: wildturkey, kirby, F3 Elsa, Hawkeye, madison, Roulette, Starch, Blue Tent FNGs: None COUNT: 9 Qing Bagpipe is always an honor. It’s the best reminder that we’ve got a good crew of PAX in SoB!
I don’t remember who asked this pre-launch, but someone questioned if I had a plan. I did not.
WARMUP: Mosey to the obligatory Brixham Hill parking lot for 1-5 burpees, with imperial walkers, windmills, Moroccan night clubs, and a 90 second Al Gore in there
THE THANG: Head to the hill by the 521 overpass and start with 7s (merkins and LSS) then mosey up to the overpass and lunge walk the length of it (400 m by Kirby :abacus:…100 m by wildturkey :desktop_computer:), if your legs need a break, do some Mary.
Then go for a scenic tour of the bowl benches, stopping at every set for 1-10 derkins (+1 every stop; 55 total). Loop around to the path overlooking Stream park for 5-25 step ups (2 as 1; +5 every stop), then bear crawl across the bridge to the park.
Alternate sets of Mary with 10x jump squats on the luxurious rubber surface until about 5 minutes left. Meet up with the swift crew and mosey back to launch.
MARY: Random LBCs, Rosalita, planks, dealers choice
ANNOUNCEMENTS: Swift had an FNG. I had to bail.
COT: Starch took the handoff. Thanks for letting me lead!
I don’t remember who asked this pre-launch, but someone questioned if I had a plan. I did not.
WARMUP: Mosey to the obligatory Brixham Hill parking lot for 1-5 burpees, with imperial walkers, windmills, Moroccan night clubs, and a 90 second Al Gore in there
THE THANG: Head to the hill by the 521 overpass and start with 7s (merkins and LSS) then mosey up to the overpass and lunge walk the length of it (400 m by Kirby :abacus:…100 m by wildturkey :desktop_computer:), if your legs need a break, do some Mary.
Then go for a scenic tour of the bowl benches, stopping at every set for 1-10 derkins (+1 every stop; 55 total). Loop around to the path overlooking Stream park for 5-25 step ups (2 as 1; +5 every stop), then bear crawl across the bridge to the park.
Alternate sets of Mary with 10x jump squats on the luxurious rubber surface until about 5 minutes left. Meet up with the swift crew and mosey back to launch.
MARY: Random LBCs, Rosalita, planks, dealers choice
ANNOUNCEMENTS: Swift had an FNG. I had to bail.
COT: Starch took the handoff. Thanks for letting me lead!
Excercises are Optional at Davie Park
Date: 2025-09-30 AO: fast-twitch Q: Benny PAX: Alf, Astro (Kyle Kirchhoff), ductwork, Shawn Heath, Dosey Doe, turkey_leg, Benny, Dover FNGs: None COUNT: 8 WARMUP: After a proper disclaimer was given after joker and alf came in late for fighting for the same parking spot where it was questionable if I can be sued we took the 1.05 mile warmup to davie park. Once there mosey down to the entrance near the playground area for a quick cop of IW and Sharon Towers before the main event was announced. THE THANG: Simple but effective, run down to the main parking lot in the back do 10 jump squats once there, run towards the benches in the playground area do 10 dips. Rinse and repeat till 6:00, exercises after the first round ended up being optional for many of the pax. After a quick 10 count and testing the pax on the 3 principles of F3 mosey back to launch if you get back early run pro moms repeat. We were joined after by Astro and Dosey Doe who are in the midst of there marathon training, Turkey leg was also there but had to jet fast like Joker normaly does. Good to also see Dover a site FNG at Fast Twitch today. MARY: Not enough time for her ANNOUNCEMENTS: Blood Drive on Friday check slack for details COT: Ductwork with the strong takeout
October Baseball
Date: 2025-09-29 AO: base-camp Q: Orange Whip PAX: Focker, Mr. Magoo, Runstopper, ductwork, O’Tannenbaum, Smash, Orange Whip, thunder_road, Erin Brokavich, Limey FNGs: None COUNT: 10 The Indians are back in the playoffs and all is right in the world..as for the Mets, well let’s just say them and their $360m payroll, (and Geraldo) had a mandatory off day today.
The Thang
Lots of old faces out there today and we left campus and headed to Davie park. Run Stopper kept telling me to slow down to keep everyone together whilst running in front of me.
At the field we did warmup, starfish, bear crawls crab walks, lung walks, Indian runs and more fun stuff, then we went back to the school did some wall and merkin work and finished off with some abstacles.
The crotch cruncher was a crowd favorite and I pulled out a few of my “at home only” exercises for the PAX who really seemed to enjoy them.
————————————————
No plantar fasciitis was borne from the side straddle hops we did……nor has any ever, NEWSFLASH it’s the beer and fries that you eat that gives you inflammation – not moving your body naturally :man-shrugging:
These mysteries and more were debunked this morning.
Really fun group today – good laughs – 2.5 ish miles and we’re all better for it.
Thanks to Thunder Road and Mr. Magoo for the reverse hard commit by putting me on the schedule.
God is good.
The Thang
Lots of old faces out there today and we left campus and headed to Davie park. Run Stopper kept telling me to slow down to keep everyone together whilst running in front of me.
At the field we did warmup, starfish, bear crawls crab walks, lung walks, Indian runs and more fun stuff, then we went back to the school did some wall and merkin work and finished off with some abstacles.
The crotch cruncher was a crowd favorite and I pulled out a few of my “at home only” exercises for the PAX who really seemed to enjoy them.
————————————————
No plantar fasciitis was borne from the side straddle hops we did……nor has any ever, NEWSFLASH it’s the beer and fries that you eat that gives you inflammation – not moving your body naturally :man-shrugging:
These mysteries and more were debunked this morning.
Really fun group today – good laughs – 2.5 ish miles and we’re all better for it.
Thanks to Thunder Road and Mr. Magoo for the reverse hard commit by putting me on the schedule.
God is good.
Norwegians Proverb “2 is better than 1”
Date: 2025-09-29 AO: swole Q: Unplugged PAX: Pepsi, Emoji, Blanks, wildturkey, Fotomat, high_tide, The Worm, Uncle Leo FNGs: None COUNT: 9 Beautiful breezing pre-rain AM in the gloom. Fall like! Perfect to make things worse by introducing double kettlebells into the next training cycle of the Norwegian 4 x 4.
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
Marvin Creek
Date: 2025-09-29 AO: blakovery Q: frasier PAX: bunker, fleetwood, Hippie, kirby, wingman, Madison FNGs: 1 Madison COUNT: 7 WARMUP: THE THANG: Pretty simple morning. Run to Marvin Creek neighborhood and back. We got anywhere from 5 to 6 miles and no one was left behind. Weather was closer to pleasant than unpleasant. MARY: ANNOUNCEMENTS: COT: