Fast paced 5 miles …..
Date: 2025-08-29 AO: the-brave Q: Franky PAX: frasier, soft_pretzel, fire_hazard, midriff FNGs: None COUNT: 5 WARMUP: short run; 10 ssh, iw, and windmills. That’s it. THE THANG: tempo run to the garage. Two rounds going up and down with merkins, American hammers, Superman’s, and Romanian deadlifts. More running and exercises every few minutes. MARY: running. ANNOUNCEMENTS: ultra 10k just for kicks, terror trails coming up over the next few months. COT: prayers for all kids going back to school and Pepsi’s daughter for a quick recovery
4.25 miles 40 lbs 1 hour
Date: 2025-08-29 AO: scars Q: Roulette PAX: Blanks, kirby, madison, Pepsi, strange_brew FNGs: None COUNT: 6 Go as fast and as far as you can in 1 hour
Cool Breezes, Tiny Castles
Date: 2025-08-28 AO: the-devils-turn Q: flipper PAX: gumbo, frasier, wingman, citgo, retread, Astro (Kyle Kirchhoff), grasshopper, turkey_leg, hairball, flipper FNGs: None COUNT: 10 WARMUP: 8 for the PreRun THE THANG: magic kingdom laps and a rogue T-shirt COT: Astro took us out
8/28 Hydra
Date: 2025-08-28 AO: hydra Q: Tuna PAX: MARTA, deep_dish, Header, hopper, jet_fuel, puddin_pop, Tuna, Huddle House, Brandi, 0 FNGs: 1 0 COUNT: 9 8/28 – 3 miles ran Run to bus parking lot: 15 Side stratel hops 15 imperial walker 10 merkins 15 mountain climbers
Four corner suicides around school -1 Upper/lower body: merkins, jump squats, lunges, wide arm merkins
Playground: partner up 25 Pull ups 100 Merkins
Stop at metal rails on the way to church: 20 dips
Run to church for Triple nickel Heels to heaven & LBC
Stop at metal rails on the way to back to launch: 20 dips
Mary: LBC’s, Peter Parker, Box cutters, American hammers, merkins
Announcements: Labor Day convergence & Blood drive 10/3
Four corner suicides around school -1 Upper/lower body: merkins, jump squats, lunges, wide arm merkins
Playground: partner up 25 Pull ups 100 Merkins
Stop at metal rails on the way to church: 20 dips
Run to church for Triple nickel Heels to heaven & LBC
Stop at metal rails on the way to back to launch: 20 dips
Mary: LBC’s, Peter Parker, Box cutters, American hammers, merkins
Announcements: Labor Day convergence & Blood drive 10/3
Not just Burpees
Date: 2025-08-28 AO: the-phoenix Q: Cheese Curd PAX: wildturkey, teddyf3, Roulette, Hawkeye FNGs: None COUNT: 5 WARMUP: head over to the goodwill donation center for some warm up Ssh, IW, runners stretch / bear crawl forward and back… potato pickers for my back
THE THANG: run to a church- start at one corner, do a merkin variation, run lap to next corner x 20 merkins per 1) diamond 2) wide 3) stagger left 4) stager right
Ab circle: called exercise and 2 laps around circle, next pax does lap and then call exercise… all 5 pax
Run across the street to the church: round of shuttle runs. 5 stops – 5 exercises, backwards to the start, 10, 15, 20 3 sets 1) dive bomb merkins 2) mky humpers 3) dbl hand release burpees
Head to the back of the school 2 rounds 20 steps ups 20 dips 15 declines
20 single leg Bulgarian squats 20 dips …. Out of time
Head to the parking lot for 1 sprint to cars
MARY: yep
ANNOUNCEMENTS: can’t remember
COT: Pray for the most recent mass shooting victims and family’s in MN.
– Roulette has some serious sprinting speed – Wild Turkey is very sick of Burpees – Teddy blacked out, lost count and was wondering – Hawkeye was giving the Q suggestions all morning. It’s like he was in my head
I said no burpees, those where hand release… very different
THE THANG: run to a church- start at one corner, do a merkin variation, run lap to next corner x 20 merkins per 1) diamond 2) wide 3) stagger left 4) stager right
Ab circle: called exercise and 2 laps around circle, next pax does lap and then call exercise… all 5 pax
Run across the street to the church: round of shuttle runs. 5 stops – 5 exercises, backwards to the start, 10, 15, 20 3 sets 1) dive bomb merkins 2) mky humpers 3) dbl hand release burpees
Head to the back of the school 2 rounds 20 steps ups 20 dips 15 declines
20 single leg Bulgarian squats 20 dips …. Out of time
Head to the parking lot for 1 sprint to cars
MARY: yep
ANNOUNCEMENTS: can’t remember
COT: Pray for the most recent mass shooting victims and family’s in MN.
– Roulette has some serious sprinting speed – Wild Turkey is very sick of Burpees – Teddy blacked out, lost count and was wondering – Hawkeye was giving the Q suggestions all morning. It’s like he was in my head
I said no burpees, those where hand release… very different
Small Changed
Date: 2025-08-27 AO: meathead Q: Uncle Leo PAX: Unplugged, voodoo, Soul Glo FNGs: None COUNT: 4 WARMUP: Some SSH, 1HS, IW, HP and then some different things for rotational stretch of the low back and hips
THE THANG:
20 x EMOM of 5 snatches
Figure 8 carries around the cones – farmers and one rack one suitcase on each side
A new rotational clean and single leg squat variation – 5x each side
MARY: Plank, Glute Bridge and Hollow Body
ANNOUNCEMENTS: Blood mobile and 2,200 steps in Union county on 9/6 COT:
4 pax wanted to say goodbye to the summer spreadsheet snatches and posted promptly at 0530
Soul Glo has one kid at Elementary, Middle and High school this year. YHC foresees a lot of car pools and events in his future
Unplugged has discovered a value added service for his online educational empire – offering grades.
voodoo has his endless summer coming to a close and is going back to the work a day routine as the kids go back to school.
No one said a word about the music so it must have been appropriate
THE THANG:
20 x EMOM of 5 snatches
Figure 8 carries around the cones – farmers and one rack one suitcase on each side
A new rotational clean and single leg squat variation – 5x each side
MARY: Plank, Glute Bridge and Hollow Body
ANNOUNCEMENTS: Blood mobile and 2,200 steps in Union county on 9/6 COT:
4 pax wanted to say goodbye to the summer spreadsheet snatches and posted promptly at 0530
Soul Glo has one kid at Elementary, Middle and High school this year. YHC foresees a lot of car pools and events in his future
Unplugged has discovered a value added service for his online educational empire – offering grades.
voodoo has his endless summer coming to a close and is going back to the work a day routine as the kids go back to school.
No one said a word about the music so it must have been appropriate
Q and roll
Date: 2025-08-27 AO: wamrap Q: poptart PAX: Alf, mcgee, O’Tannenbaum, poptart, Mile High FNGs: None COUNT: 5 WARMUP: Trip over speed bump THE THANG: parking deck mayhem MARY: some ANNOUNCEMENTS: poptart is celebrating his 20th anniversary in the Cayman Islands. COT: Almost a complete disaster of a start this morning as the parking lot was full of brand new and unpainted speed bumps. Surprisingly O’Tannenbaum stayed upright, he only falls over well lit, well painted and been there forever speed bumps. mcgee has lost 25 pounds doing WAMRAP. That’s some proof it works! Mile High was pumped for some Wednesday WAMRAP but disappointed in the deck option today when it was such great weather. That’s why you have to jump right on the Q out there.
Firestarter
Date: 2025-08-27 AO: firestarter Q: Hawkeye PAX: wildturkey, Adobe, mcgee FNGs: None COUNT: 4 WARMUP: Ring around the turf THE THANG: 5, 10, 15 repeats on the stairs. Partner coupon work. Finished with back Alley street light challenge. MARY: circle of pain at the playground. ANNOUNCEMENTS: convergence on Labor Day COT: YHC took us out.
Bring da RUCKus
Date: 2025-08-27 AO: sacs Q: wildturkey PAX: Roulette, Cheese Curd FNGs: None COUNT: 3 40 min AMRAP 20 min ruck
90s hip-hop, muddy rucks and more overhead squats than I ever want to do again.
90s hip-hop, muddy rucks and more overhead squats than I ever want to do again.
gear workout
Date: 2025-08-27 AO: the-maul Q: taggart PAX: war_eagle, teddyf3, Adobe, Odd Job, Melons, super trooper FNGs: None COUNT: 7 WARMUP: air squats, merkins, run THE THANG: gear rotation two rounds followed by two rounds of dealer choice single exercise MARY: ANNOUNCEMENTS: war eagle has an event on Oct 4 open to all. See him for more details. I’m looking forward to it! COT: I’m thankful for this group. F3 has really helped me structure my days while being unemployed. I appreciate the pax and their support throughout this time period. My job search has come to an end as I start a new job on Tuesday! I’m going to keep coming out!