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
🔥 SWIFT SLACKBLAST – Week 2/3 of the Park Crossing Running Program 🔥
Date: 2025-02-18 AO: swift Q: tagalong PAX: Wolverine, frasier, Gold Digger, Focker, Brisket, soft_pretzel, fire_hazard, Gump, drive_by, Hippie FNGs: None COUNT: 11 :fire: SWIFT SLACKBLAST – Week 2/3 of the Park Crossing Crew Running Program :fire:
The math haters were out in full force today, convinced we’d be lost in Ballantyne until lunchtime. But BOOM :boom:, we stuck the landing—COT at exactly 6:15 AM. Take that, skeptics! Math > Feelings. :bar_chart::muscle:
:rocket: Today’s Workout: :man-running: +6 miles of pure :fire: :repeat: 6x 2-min runs (75 sec rest) :hourglass_flowing_sand: 2x 4-min runs (100 sec rest) :zap: Theme: Each lap faster than the last… A totally unrealistic goal, met with some wise old-man grumbling. :rolling_on_the_floor_laughing:
:boom: SWIFT > Bagpipe – 11 PAX took on the speed show vs. 10 at Bagpipe. Numbers don’t lie, gents.
:fire: Welcome first-timer Focker! Showed up thinking he was just a carpet-cleaning guru, but turns out the man’s got wheels. :racing_car::dash:
NEXT WEEK – THE FASTEST SHOW ON EARTH :circus_tent::man-running::dash:
:fire: More miles. More speed. Less excuses. :rocket: Pace ramps up. Distances increase. :roller_coaster: You will get faster. :racehorse: Bet the over. :100: Strong work by the squad: Wolverine frasier Gold Digger Focker Brisket soft_pretzel fire_hazard Gump drive_by Hippie
Lace up, fuel up, and see you next week! #MathWins #SpeedKills #TCLAPS :rocket::dash::fire:
The math haters were out in full force today, convinced we’d be lost in Ballantyne until lunchtime. But BOOM :boom:, we stuck the landing—COT at exactly 6:15 AM. Take that, skeptics! Math > Feelings. :bar_chart::muscle:
:rocket: Today’s Workout: :man-running: +6 miles of pure :fire: :repeat: 6x 2-min runs (75 sec rest) :hourglass_flowing_sand: 2x 4-min runs (100 sec rest) :zap: Theme: Each lap faster than the last… A totally unrealistic goal, met with some wise old-man grumbling. :rolling_on_the_floor_laughing:
:boom: SWIFT > Bagpipe – 11 PAX took on the speed show vs. 10 at Bagpipe. Numbers don’t lie, gents.
:fire: Welcome first-timer Focker! Showed up thinking he was just a carpet-cleaning guru, but turns out the man’s got wheels. :racing_car::dash:
NEXT WEEK – THE FASTEST SHOW ON EARTH :circus_tent::man-running::dash:
:fire: More miles. More speed. Less excuses. :rocket: Pace ramps up. Distances increase. :roller_coaster: You will get faster. :racehorse: Bet the over. :100: Strong work by the squad: Wolverine frasier Gold Digger Focker Brisket soft_pretzel fire_hazard Gump drive_by Hippie
Lace up, fuel up, and see you next week! #MathWins #SpeedKills #TCLAPS :rocket::dash::fire:
AstroTurf and red benches
Date: 2025-02-18 AO: bagpipe Q: Cheese Curd PAX: wildturkey, taggart, Starch, Pepsi, Roulette, Hawkeye, kirby, Pilgrim, madison FNGs: None COUNT: 10 WARMUP: run to a parking lot for some basic: Runners stretch, slow potato pickers, SSH and IW
Run to the AstroTurf field
THE THANG: 1 trip across the turf/ abs, 3 rounds of various exercises and a lap Burpee broad jump across the field 1) inclines x20 – step up and step down x20
Run the square Bear crawl across 2) decline -dips x20 -jump ups -box cutters
Run the square Crab walk across 3) 20 burpees -flutters -reverse lunge
Run the square Crawl Bear -literally bench press -box overs -reverse lunge
Partner wheel barrow
10 burpees and abs when we got back
MARY: we got lots!
ANNOUNCEMENTS: WTF, Jagger and 12 /13 mile ruck on Friday night 5:30 lodge COT: I took us out Lots of hard work put in, but also lots of chatter. This is hard work and even harder doing all the reps. Continue to push yourself
Run to the AstroTurf field
THE THANG: 1 trip across the turf/ abs, 3 rounds of various exercises and a lap Burpee broad jump across the field 1) inclines x20 – step up and step down x20
Run the square Bear crawl across 2) decline -dips x20 -jump ups -box cutters
Run the square Crab walk across 3) 20 burpees -flutters -reverse lunge
Run the square Crawl Bear -literally bench press -box overs -reverse lunge
Partner wheel barrow
10 burpees and abs when we got back
MARY: we got lots!
ANNOUNCEMENTS: WTF, Jagger and 12 /13 mile ruck on Friday night 5:30 lodge COT: I took us out Lots of hard work put in, but also lots of chatter. This is hard work and even harder doing all the reps. Continue to push yourself
Soul of Wealth – from “Focus on Strengths” to “Your life will be…”
Date: 2025-02-18 AO: 3rdf-timekeeper Q: bratwurst PAX: Hippie, Gump, das_boot, soft_pretzel, Pepsi, Hawkeye, frasier, Roulette, Starch, kirby, madison FNGs: None COUNT: 12 Full notes: docs.google.com/document/d/1YxAOXqeSS9ohn5RlzFKHI5mx1N5lAy9yzwRJjqQWJ5I/edit?usp=sharing
Questions for the PAX: 1. What flaws do you fixate on? 2. What negative financial experiences are you affected by? 3. What failure taught you the most? 4. Do you learn more in the wins or the losses? 5. Could you name your five closest friends?
Questions for the PAX: 1. What flaws do you fixate on? 2. What negative financial experiences are you affected by? 3. What failure taught you the most? 4. Do you learn more in the wins or the losses? 5. Could you name your five closest friends?