Easy Until It Wasn’t
Date: 2025-03-19 AO: wamrap Q: rachel PAX: Alf, Orange Whip, rachel, double_e, O’Tannenbaum, Christmas FNGs: None COUNT: 6 6 for a quickly escalating workout with stairs, Mike Tyson’s, burpees, split squats, and v ups. It was fun. Thanks OW for the take out.
Way of the Warrior
Date: 2025-03-19 AO: bagpipe Q: Rousey PAX: wildturkey, das_boot, Roulette, Pilgrim FNGs: None COUNT: 5 A very crazy workout that was too scary to describe. Rousey called Pilgrim, “Penguin” the whole time.
Stealth recovery
Date: 2025-03-19 AO: sacs Q: Roulette PAX: wildturkey, geraldo, Cheese Curd, Emoji FNGs: None COUNT: 5 WARMUP: Reposition the vehicles due to the impending bus parking for the SCMS Washington DC field trip. THE THANG: YHC took the initiative to grab the Q when offered, knowing full well that we’d be sneaking in a stealth recovery day from the after affects of Jaeger on Saturday, much to the delight of Cheese Curd… even so we set a swift pace and took on every hill we passed for good measure… at the end I had 3.77 on the clock… 2nd F highlights: wildturkey’s 2.0 has Flu B, so we hope for a quick recovery geraldo Is coming up on his 10th GoRuck Bragg anniversary so maybe it’s time to get back out there Emoji Has been told by his PT that he has weak Quads? I don’t believe it… Cheese Curd Is having fun with his new appliance, you had to show to know… MARY: Not today Satan… ANNOUNCEMENTS: Spartan race 4/5/25, WTF 4/12/25, Blood Drive see MARTA… Starch I have your “Outta time” patch COT: Let’s work to be more present in our lives, for our families and our purpose… We pray for healing for The Worm
fart sacked it
Date: 2025-03-18 AO: skunk-works Q: lois PAX: Header, Smokey FNGs: None COUNT: 3 WARMUP: THE THANG: YHC wasn’t able to get out of the fart sack this morning….
I wonder if there was more discussion about Carolina in the play-in game and the injustice done to West Virginia, or about how USC was one of 2 SEC teams who failed to make the dance. Or maybe it was about Lipscomb’s Cinderella chances?
Beat down good with a 🔥 playlist MARY: ANNOUNCEMENTS: COT:
I wonder if there was more discussion about Carolina in the play-in game and the injustice done to West Virginia, or about how USC was one of 2 SEC teams who failed to make the dance. Or maybe it was about Lipscomb’s Cinderella chances?
Beat down good with a 🔥 playlist MARY: ANNOUNCEMENTS: COT:
Go Hard, then Go Harder
Date: 2025-03-18 AO: swift Q: flipper PAX: Gump, Cheap Seats, soft_pretzel, drive_by, flipper, citgo, Wolverine, teddyf3, Astro (Kyle Kirchhoff), frasier FNGs: None COUNT: 10 At 0455 there were 3 PAX in the towne bank parking lot. YHC was getting items together to step out into the gloom, but by 0458 the PAX had disappeared. Thusly YHC embarked on a solo pre-run and returned to find 6 additional PAX waiting for the main event. Citgo jogged up moments later and we were off.
WARMUP: Jog over to the hotel at the west end of Community House for dynamic warm-ups THE THANG: 4x1k along community house and Lower Ave with first half at 10k pace, 2nd half at 5k. Running from Lower to Community House was definitely the more challenging leg, leaving all PAX huffing and puffing on the final interval. ANNOUNCEMENTS: WTF COT: with bagpipe
WARMUP: Jog over to the hotel at the west end of Community House for dynamic warm-ups THE THANG: 4x1k along community house and Lower Ave with first half at 10k pace, 2nd half at 5k. Running from Lower to Community House was definitely the more challenging leg, leaving all PAX huffing and puffing on the final interval. ANNOUNCEMENTS: WTF COT: with bagpipe
Tour de Wessex
Date: 2025-03-18 AO: falcon-crest Q: puddin_pop PAX: Huddle House, Slingshot, MARTA, Snuka, Limey FNGs: None COUNT: 6 Ghostwritten
Chatter included best sandwiches in Chicago to sausages in Hamburg. Some of the PAX have big work related travel this quarter. We also explored the nuances to glp1s.
WARMUP: Mosey to Macandrew for crowd favorites THE THANG: A series of exercises at each cul du sac f a total of 3.4 or 3.5 miles that took us to Monkey humpers at hops house. Exit through cottonwood and had to sprint back to launch MARY: No time ANNOUNCEMENTS: Blood drive on April 4th COT: Puddin
Chatter included best sandwiches in Chicago to sausages in Hamburg. Some of the PAX have big work related travel this quarter. We also explored the nuances to glp1s.
WARMUP: Mosey to Macandrew for crowd favorites THE THANG: A series of exercises at each cul du sac f a total of 3.4 or 3.5 miles that took us to Monkey humpers at hops house. Exit through cottonwood and had to sprint back to launch MARY: No time ANNOUNCEMENTS: Blood drive on April 4th COT: Puddin
Elon park
Date: 2025-03-17 AO: blakovery Q: frasier PAX: Hippie, bunker, hairball, Polly, wingman FNGs: None COUNT: 6 WARMUP: THE THANG: five of us ran to Elon Park. Hippie arrived late and ran on his own. MARY: ANNOUNCEMENTS: COT:
Saint Paddy’s day beat down
Date: 2025-03-17 AO: base-camp Q: Hawkeye PAX: Mr. Magoo, O’Tannenbaum, thunder_road, geraldo, Focker FNGs: None COUNT: 6 WARMUP: stop Short in the parking lot and waited for OTB to join in. Various warm-ups with an interesting Osprey squat that I picked up off the F3 channel. THE THANG: 6 Station Ladder Loop. Included the Bropee – Burpee with your bro and team American Hammer with a 15 pound plate. Intermission was full round of dips and some balls to the wall. Beat down was interrupted a couple times with noxious gas coming from. Apparently his Reuben sandwich and Irish beers over the weekend were making a return appearance. MARY: round robin Mary book ended by partner leg lifts. ANNOUNCEMENTS: NCAA final at Hawkeye’s. Details to follow. COT: YHC took us out.
Highlight reel
Date: 2025-03-17 AO: dmz Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 11 WARMUP: run THE THANG: rocks, run, park benches, run, more running MARY: yep ANNOUNCEMENTS: nope COT: yep
Deload, Nu Metal, and a whole lotta audibles
Date: 2025-03-17 AO: swole Q: flipper PAX: Floyd, Uncle Leo, high_tide, taggart, wildturkey, Emoji, Toto, flipper FNGs: None COUNT: 8 YHC was running late, at least until the light gods seemed to bless my travels, thus allowing me to pull into a crowded lot at 0525. Week 7 of the rainbow spreadsheet is considered a deload week, which of course meant a bajillion presses, but YHC didn’t love the called format so changes were in the wind. Taggart rolled in late, but earlier than normal for a Monday and we were off to the races, swinging along to the dulcet tones of the “I Miss Nu Metal” playlist on Apple Music, wild turkey was not impressed.
WARMUP: ode to The Worm with a thorough synovial warm up. Then SSH, Swings, IW, Cleans, Prying Squat THE THANG: Joe wanted us to do 6 sets of 6/5/4/3/2/1 strict presses…. Just no. Instead we did 6, 5, 4, 3, 2/1. Next we did 6/1, 5/2, 4/3. Finally we did negatives of 6 push presses with 3 second negative, 5 with 4, 4 with 6.
Next was 8×8 floor presses which we audibled to Merkins in bells.
Finally 50 swings unbroken MARY: boat/canoe, plank shoulder and knee taps IC ANNOUNCEMENTS: WTF, blood drive COT: YHC offered a reflection on the resurgence of Swole since taking over last spring, we’re hitting 5-8 PAX every Monday, and it such a great reflection on the overall value of F3. Sometimes we wax and other time we wane, but we need to keep giving back through leadership, EHing, and encouraging PAX to return to the circle each day, each week
Aye
WARMUP: ode to The Worm with a thorough synovial warm up. Then SSH, Swings, IW, Cleans, Prying Squat THE THANG: Joe wanted us to do 6 sets of 6/5/4/3/2/1 strict presses…. Just no. Instead we did 6, 5, 4, 3, 2/1. Next we did 6/1, 5/2, 4/3. Finally we did negatives of 6 push presses with 3 second negative, 5 with 4, 4 with 6.
Next was 8×8 floor presses which we audibled to Merkins in bells.
Finally 50 swings unbroken MARY: boat/canoe, plank shoulder and knee taps IC ANNOUNCEMENTS: WTF, blood drive COT: YHC offered a reflection on the resurgence of Swole since taking over last spring, we’re hitting 5-8 PAX every Monday, and it such a great reflection on the overall value of F3. Sometimes we wax and other time we wane, but we need to keep giving back through leadership, EHing, and encouraging PAX to return to the circle each day, each week
Aye