Reflect on your why…
Date: 2025-08-19 AO: bagpipe Q: Roulette PAX: F3 Elsa, Emoji, Pilgrim, Blue Tent FNGs: None COUNT: 5 WARMUP: Mosey to stream park, provide some inuendo to the PAX about the Weinke plans… THE THANG: YHC brought out the official F3 Workout Deck of cards for this mornings festivities. The plan was simple, every PAX draws a card, we do the thing for one round then mosey a loop then repedo for round 2, etc… We managed to get just under 2 miles in and all of this: 25x Diamond Merkins 25x Smurf Jacks 19x Low slow squats 50 yards Karaoke 19x High Knees 2 is 1 100x Arm Circles 20x Butt Kicks 2 is 1 18x Squat Thrusts 25x Freddie Mercs 2 is 1 14x Carolina Dry dock 14x Heels to Heaven 17x Monkey humpers 25x Brupees 25x Merkins 15x Hand-release Merkins 100x Calf raise 18x Merkins 50 yards bear crawl 12x WWII sit-up 17x LBCs MARY: See above COT: Take time to be more kind today than needed, reflect on your why, be present and lead.
The Triple Bypass
Date: 2025-08-19 AO: skunk-works Q: MARTA PAX: Header, smokey, lois, Mountain Momma FNGs: None COUNT: 5 MumbleChatter: There was some as YHC can’t handle silence and has to fill every void. The playlist included guilty pleasure songs from the 90s and featured the likes of will Smith, Marky mark, t swift, and various Irish folk songs. The weather was cooler and I’m a bit worried by the lack of sweat by the PAX this morning. Either I have some sort of health issue or more weight needs to be thrown around. I finally returned Mtn Mommas tent from dad’s camping 2.5 months ago for which he vehemently disavowed until seeing it. Header planned to do his own workout nursing an injury called “dancers hip” or was it “tennis elbow” – but the prospect of 2F reeled him in. All were engaged by lois ‘s description of fine Atlien cuisine at The Vortex re: the Triple Bypass Burger. 1.0 miles this am.
WARMUP: 15X sSH 15X IW Prying squat 7X EW slingshot Warmups
THE THANG: 12 min EMOM 5 snatches (or presses) + 5 Every 4th minute 1 lap on the track.
Voodoo complex E/S ×1, 2, 3 Shuttle run sprint in between
Caries Double farmers with shrugs 5x burpees with mary
Glute bridge Plank
Announcements Metro convergence Community Matters Cafe 5k
COT MARTAs family relationships Mtn Mommas GFs Mom’s Passing / Funeral Smokey closes us out
WARMUP: 15X sSH 15X IW Prying squat 7X EW slingshot Warmups
THE THANG: 12 min EMOM 5 snatches (or presses) + 5 Every 4th minute 1 lap on the track.
Voodoo complex E/S ×1, 2, 3 Shuttle run sprint in between
Caries Double farmers with shrugs 5x burpees with mary
Glute bridge Plank
Announcements Metro convergence Community Matters Cafe 5k
COT MARTAs family relationships Mtn Mommas GFs Mom’s Passing / Funeral Smokey closes us out
Country Bears
Date: 2025-08-19 AO: fast-twitch Q: wildturkey PAX: Mr Brady, Joker, hoover, Cheese Curd, retread, grasshopper FNGs: None COUNT: 7 6 bears and a dog ran from Crunch to Country Ln and back.
Wisdom about what, Peters?
Date: 2025-08-18 AO: base-camp Q: ductwork PAX: thunder_road, Benny, ductwork, geraldo, Emoji, Pilgrim, Gravy, hopper, Dora, O’Tannenbaum FNGs: None COUNT: 10 WARMUP: Conversation of YHC’s beard and grays showing “wisdom” before the solid disclaimer was laid down for a group of professionals. Mosey towards Strawberry with a return loop to pick up Pilgrim Continue the mosey to Rye Mill Ct for a lil’ COP: IW, LSS, Mtn Climbers, Peter Parkers, Sharon Towers, and Stationary Lunges (not to be confused with Stationery Lunges) It during COP Emoji called out the Q on the Peter Parkers as YHC was actually doing Parker Peters… who knew about his Peter Wisdom?
THE THANG: Run to the end of Woodfox for a Triple Nickel on the hill. Flutter at the bottom, LBC at the top.
Run back towards the school with a stop at every street light for 5 merkins
Mosey to the rock pile for some curls, shoulder presses and bent over rows with a lap in between each round (15, 20, 15 reps)
Mosey to the school entrance for people’s chair and air presses 50, 40, 30, 20 #timekiller
MARY: Freddy, Flutter, Dolly, Boone Crunch, Plank
Done with the Hops approved 1.93 mile bootcamp. Thanks to TR for the opportunity to lead and for the PAX for making a great start to Monday.
ANNOUNCEMENTS: None
COT: YHC with the takeout
THE THANG: Run to the end of Woodfox for a Triple Nickel on the hill. Flutter at the bottom, LBC at the top.
Run back towards the school with a stop at every street light for 5 merkins
Mosey to the rock pile for some curls, shoulder presses and bent over rows with a lap in between each round (15, 20, 15 reps)
Mosey to the school entrance for people’s chair and air presses 50, 40, 30, 20 #timekiller
MARY: Freddy, Flutter, Dolly, Boone Crunch, Plank
Done with the Hops approved 1.93 mile bootcamp. Thanks to TR for the opportunity to lead and for the PAX for making a great start to Monday.
ANNOUNCEMENTS: None
COT: YHC with the takeout
No plan this morning ….
Date: 2025-08-18 AO: firestarter Q: Franky PAX: Rudy, wildturkey, Point Break, kirby, Hawkeye, taggart, ToeJam FNGs: None COUNT: 8 WARMUP: quick run to the yoga studio. 15 SSH, imperial walkers, potatoe pickers, dynamic stretching. THE THANG: crazy 8s around the yoga studio/stairs. Merkins and lbcs. A few dozen of each in total. Short run then some Romanian deadlifts. More tuning with Superman’s. Then just a mile of pure running.
Two pax were rucking the whole time. MARY: nope ANNOUNCEMENTS: prayers for warm burger who passed away due to his bike accident injuries. Be safe out there!!! COT:
Two pax were rucking the whole time. MARY: nope ANNOUNCEMENTS: prayers for warm burger who passed away due to his bike accident injuries. Be safe out there!!! COT:
Tell me your least favorite…
Date: 2025-08-18 AO: swole Q: voodoo PAX: Fotomat, Uncle Leo, Toto, voodoo FNGs: None COUNT: 4 It was another soupy day at Swole this morning. With our site Q and most-of-the-time workout Q ill, I got called up from the bullpen to lead the intrepid pax this morning. Uncle Leo was doing his broga and Toto was enjoying a final few minutes of air conditioning when I arrived at about 5:28. Fotomat pulled in a little later and our quartet was complete.
WARMUP: – SSH x 20 IC – 5 1-arm swings each arm – IW x 15 IC – 5 high pulls each arm – Sharon Towers x 10 IC – 5 cleans each arm – Halos x 5 each direction – Synovial circles and arm swinging
THE THANG: It’s snatch day! 15:00 16:00 EMOM of 5 snatches + 8 merkins, switching arms every minute on the snatches Carries – single bell – suitcase, rack, waiter. During the carries, I asked the pax what their least favorite carry was. We then did one bonus round of those carries. I chose racked but the others chose waiter. Voodoo Complexes (swing, high pull, snatch, clean, press, squat) – 1/2/3 reps per side with a single bell, then doubles for 1 (without snatches)/1 (with snatches)/2 (with snatches)
MARY: No time
ANNOUNCEMENTS: Blood drive on 10/3. MARTA will provide details. Please reach out to Hoover if you’re interested in participating in the region’s leadership. We need men to help lead, so step up!
COT: YHC with the takeout.
WARMUP: – SSH x 20 IC – 5 1-arm swings each arm – IW x 15 IC – 5 high pulls each arm – Sharon Towers x 10 IC – 5 cleans each arm – Halos x 5 each direction – Synovial circles and arm swinging
THE THANG: It’s snatch day! 15:00 16:00 EMOM of 5 snatches + 8 merkins, switching arms every minute on the snatches Carries – single bell – suitcase, rack, waiter. During the carries, I asked the pax what their least favorite carry was. We then did one bonus round of those carries. I chose racked but the others chose waiter. Voodoo Complexes (swing, high pull, snatch, clean, press, squat) – 1/2/3 reps per side with a single bell, then doubles for 1 (without snatches)/1 (with snatches)/2 (with snatches)
MARY: No time
ANNOUNCEMENTS: Blood drive on 10/3. MARTA will provide details. Please reach out to Hoover if you’re interested in participating in the region’s leadership. We need men to help lead, so step up!
COT: YHC with the takeout.
Pizza Run
Date: 2025-08-18 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, Polly, Circuit City, fire_hazard, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: Great group out this morning. As promised no rain and no one got lost or dropped. MARY: We don’t do Mary. ANNOUNCEMENTS: Thanks for Circuit City speaking up and asking for prayers. COT:
Killing them softly
Date: 2025-08-17 AO: stonehenge Q: fire_hazard PAX: teddyf3, snowflake, Roulette, wildturkey, ToeJam, Cheese Curd FNGs: None COUNT: 7 WARMUP: 2 for the prerun. Curd wouldn’t let me bitch out, so I reluctantly ran 3 miles with him
The rest of the boys waited for our return
Got started at a random parking lot. I was pretty proud of myself, not sure anyone warmed up there before
Knocked out the F3 basics and some windmills.
THE THANG: start with 3 loops with pain stations around Loch Nes. Stepups, declines, dips and flutters
Headed over to the fitness trail for another 3 loops of 3 pain stations. Dips, pull ups, and burpees.
Head to another secretive spot, Stonehenge Hill(??) Big boys at the bridge and Merkins at the bottom
Head back to launch for some time killers fillers
MARY: yes. Mary came out, Teddy refused to do what was perscribed. Something about modify as necessary.
ANNOUNCEMENTS: running things on the horizon, look at slack
COT: YHC took us out Wild Turkey was killing it all morning, keeping Curd honest Roulette and Snowflake hung pretty tight this am, Iron Sharpens Iron Good to see site Q Toe Jam show up and light up the dark paths! Teddy takes a verbal beating, because we love! Not sure he said more than 2 words, but he was being checked all morning! As for YHC, it was a good plan, some would say a great plan, the best plan.
The rest of the boys waited for our return
Got started at a random parking lot. I was pretty proud of myself, not sure anyone warmed up there before
Knocked out the F3 basics and some windmills.
THE THANG: start with 3 loops with pain stations around Loch Nes. Stepups, declines, dips and flutters
Headed over to the fitness trail for another 3 loops of 3 pain stations. Dips, pull ups, and burpees.
Head to another secretive spot, Stonehenge Hill(??) Big boys at the bridge and Merkins at the bottom
Head back to launch for some time killers fillers
MARY: yes. Mary came out, Teddy refused to do what was perscribed. Something about modify as necessary.
ANNOUNCEMENTS: running things on the horizon, look at slack
COT: YHC took us out Wild Turkey was killing it all morning, keeping Curd honest Roulette and Snowflake hung pretty tight this am, Iron Sharpens Iron Good to see site Q Toe Jam show up and light up the dark paths! Teddy takes a verbal beating, because we love! Not sure he said more than 2 words, but he was being checked all morning! As for YHC, it was a good plan, some would say a great plan, the best plan.
⬆️⬇️
Date: 2025-08-17 AO: donut-ruck Q: wildturkey PAX: Broken Arrow FNGs: None COUNT: 2 8 miles, 2 hours down and back Rea to Greenway
Nice day for a run
Date: 2025-08-16 AO: the-rock Q: O’Tannenbaum PAX: ChickenWing, Circuit City, Focker, Snuka, hopper, Water Works, @visitorfromraleighiforgotname FNGs: None COUNT: 8 WARMUP: squats, merkins, rocks, plank, Hillbillies, SSH THE THANG: run to Duncan and back with pain stations along the way (mostly merkins) MARY: some ANNOUNCEMENTS: community matters/rescue mission at 9am every Saturday—next week is a special event ask ChickenWing COT: thankful