Hill Work
Date: 2024-11-01 AO: mountain-goat Q: Spammer PAX: Spammer, gullah, retread, lois, jello, wildturkey, kilowatt, Pele, sledge FNGs: None COUNT: 9 4 Walkers / Ruckers did their own thing.
WARMUP: 1 Mile Warmup Run to the bottom of New SlimFast Hill. THE THANG: 30/30/1’s Starting from the bottom of the hill, run for 30 seconds, recover. Run for 30 seconds, recover. Run for 1 minute, recover. Repeat four times. MARY: 1 Mile relaxed effort to get back to launch ANNOUNCEMENTS: Gear Order Available COT: Spammer
WARMUP: 1 Mile Warmup Run to the bottom of New SlimFast Hill. THE THANG: 30/30/1’s Starting from the bottom of the hill, run for 30 seconds, recover. Run for 30 seconds, recover. Run for 1 minute, recover. Repeat four times. MARY: 1 Mile relaxed effort to get back to launch ANNOUNCEMENTS: Gear Order Available COT: Spammer
Candy Scraps
Date: 2024-11-01 AO: the-brave Q: Hippie PAX: bunker, frasier, Polly, soft_pretzel, Franky, Odd Job, midriff, fire_hazard, SweetWater FNGs: None COUNT: 10
WARMUP: SSH, potato pickers
THE THANG: Country Club run with exercises and a few parking decks tagged on the end. Tunnel rocks for a few weighted exercises. We got 5 miles in total.
Cadence counting was suspect to say the least. A lot of feedback cards were submitted to YHC right from the jump.
MARY: flutters, dolly, Rosalitas – 20 reps on the 4 count
ANNOUNCEMENTS: – – for davinci tomorrow park near Chase bank because of the early voting crowd – be on the lookout for Thanksgiving day fun. Pigskins are likely :football: COT:
WARMUP: SSH, potato pickers
THE THANG: Country Club run with exercises and a few parking decks tagged on the end. Tunnel rocks for a few weighted exercises. We got 5 miles in total.
Cadence counting was suspect to say the least. A lot of feedback cards were submitted to YHC right from the jump.
MARY: flutters, dolly, Rosalitas – 20 reps on the 4 count
ANNOUNCEMENTS: – – for davinci tomorrow park near Chase bank because of the early voting crowd – be on the lookout for Thanksgiving day fun. Pigskins are likely :football: COT:
The Date is 10/31
Date: 2024-10-31 AO: the-phoenix Q: Hippie PAX: wildturkey, Roulette FNGs: None COUNT: 3
WARMUP: potato pickers, SSH THE THANG: Alternating rep counts of 10 & 32.
3 laps with 6 exercise stations. 31 reps Mercans, mosey to next station, 10 reps of squats, mosey to next station, 31 reps mtn climbers, etc.
18 total different exercises.
Mosey to the covered concrete pad. 6 exercises.
Run to the baseball fields for some more Mary MARY: flutters, LBC, dolly, Rosalita…done throughout the workout ANNOUNCEMENTS: Roulette inspired to bring back a new take on TurkeyJam COT:
WARMUP: potato pickers, SSH THE THANG: Alternating rep counts of 10 & 32.
3 laps with 6 exercise stations. 31 reps Mercans, mosey to next station, 10 reps of squats, mosey to next station, 31 reps mtn climbers, etc.
18 total different exercises.
Mosey to the covered concrete pad. 6 exercises.
Run to the baseball fields for some more Mary MARY: flutters, LBC, dolly, Rosalita…done throughout the workout ANNOUNCEMENTS: Roulette inspired to bring back a new take on TurkeyJam COT:
Nemo – November Begins!
Date: 2024-11-01 AO: nemo-resideo Q: F3 Elsa PAX: The Worm, Roulette, kirby, Loogie FNGs: None COUNT: 5 WARMUP: Plate shuffle to make sure everyone had weight to carry. Roulette stepped up to add an extra 30 pounds – and proceeded to set the pace!
THE THANG: Standard Elsa route minus the back 9 (and all the spiders). Did some troll scouting but no easy trails to the tunnels, will bookmark that idea for next Q. Did an extra lap around Broken Egg to hit 3 miles exactly.
Big shout out to Loogie for the guest appearance!
MARY: Who’s that?
ANNOUNCEMENTS: Touch football Thanksgiving morning 7am – Roulette to send out the deets.
THE THANG: Standard Elsa route minus the back 9 (and all the spiders). Did some troll scouting but no easy trails to the tunnels, will bookmark that idea for next Q. Did an extra lap around Broken Egg to hit 3 miles exactly.
Big shout out to Loogie for the guest appearance!
MARY: Who’s that?
ANNOUNCEMENTS: Touch football Thanksgiving morning 7am – Roulette to send out the deets.
Tricks & Treats
Date: 2024-10-31 AO: peak-51 Q: Spammer PAX: beaver, lois, gullah, Spammer FNGs: None COUNT: 4 WARMUP: Sharon Towers, Arm Circles and Good Morning Nashville stretches over by CBT. THE THANG: We had a large wooden dice. We had cards, we had exercises. Each pax rolled their dice to determine “their” exercise. We each then drew cards to determine how many reps of said exercise were to be performed. Aces were worth 1, Kings 13. Each pax continued until we ran out of cards. At which point we re-shuffled the deck and we each re-rolled the dice to get a new exercise. We repeated this process 4-5 times until time was over and we joined up with sparta. MARY: H2H with sparta before time expired. COT: Orange Whip
All Hallows Eve
Date: 2024-10-31 AO: the-devils-turn Q: flipper PAX: Alf, citgo, voodoo, Joker, fletch, frasier, Polly, grasshopper, hairball, fleetwood, flipper, Garcia F3 FNGs: None COUNT: 12 Big crowd for the warmup at 0500 with a couple additional PAX for the main event. It was a mix of paces including some intervals, strides, and EZ miles. Welcome back Garcia!
WARMUP: PreRun THE THANG: t-shirt MARY: nope ANNOUNCEMENTS: gear orders, BUY A HAT! COT: Thanks to fleetwood for taking us out (I think that’s right)
WARMUP: PreRun THE THANG: t-shirt MARY: nope ANNOUNCEMENTS: gear orders, BUY A HAT! COT: Thanks to fleetwood for taking us out (I think that’s right)
Man Eater
Date: 2024-10-31 AO: sparta Q: lex_luthor PAX: Orange Whip, drive_by, ChickenWing, Phil Britto, lex_luthor FNGs: None COUNT: 5 5 mi logged with 4 individual out and backs and one loop in Matthews 5 Burpees, 10 Squats and 15 Merkins after each mile
Phil Britto who has been a long time F3 Sunday regular made it out and was officially named “Piranha” – a nod to his Brazilian roots and fishing pass time
Phil Britto who has been a long time F3 Sunday regular made it out and was officially named “Piranha” – a nod to his Brazilian roots and fishing pass time
Ghostride The Whip
Date: 2024-10-31 AO: hydra Q: Mikeoelz PAX: Mr. Magoo, Emoji, puddin_pop, MARTA, Huddle House, Foghorn, marge, deep_dish, hopper, spackles, limey, goulash FNGs: None COUNT: 13 Quickly ghostwritten for @brandi. Normal crew for socializing as well.
WARMUP: Long run to Good Sheppard Church for a warm up. THE THANG: Mosey with misc exercises to one of the half pipes. 3 rounds of half pipe work with dry docks, Freddy mercury, and squats.
Long Mosey to the bus parking lot with push-ups at street lights. For 3 to 4 rounds of called exerciseat OP benches with partner run to the cafeteria. MARY: Interspersed throughout ANNOUNCEMENTS: Gear order COT: Hopper takes us out
WARMUP: Long run to Good Sheppard Church for a warm up. THE THANG: Mosey with misc exercises to one of the half pipes. 3 rounds of half pipe work with dry docks, Freddy mercury, and squats.
Long Mosey to the bus parking lot with push-ups at street lights. For 3 to 4 rounds of called exerciseat OP benches with partner run to the cafeteria. MARY: Interspersed throughout ANNOUNCEMENTS: Gear order COT: Hopper takes us out
9 Lives WOD
Date: 2024-10-30 AO: sacs Q: Starch PAX: Cheese Curd, Roulette, wildturkey, Hippie, geraldo, hoover, Joker, grasshopper, Flyweight FNGs: 1 Flyweight COUNT: 10
In the early morning of All Hallows Eve Eve, 10 pax (8 for sacs and 2 runners) braved the darkness and faced the dreaded 9 Lives WOD. Armed only with a sick Halloween playlist and an abundance of flatulence, the pax conquered a Halloween legend though mumblechatter and a lot of groaning.
WARMUP: Lap around the track Merkins Calf stretch Runners stretch
THE THANG: 9 Rounds: – 9 Ruck Push Ups – 9 Ruck Lunges – 9 Dead Bugs (ruck overhead) – 9 Ruck Swings – 9 Ruck Overhead Press – 9 Flutter Kicks (4 count – ruck overhead) – 9 Wood Choppers (hat tip to Edgar Allen Poe)
It was a tough morning filled with math, a lot of mumbling and grumbling, and way too much information about Roulette and Cheese Curd
Great to face the challenge with our FNG Erich Sechler (Flyweight) and our guy Hippie. Looking forward to them becoming regulars at sacs
wildturkey put in the hard work this morning with minimal complaining (not no complaining, but less than others). Also gave some cool insights on Donovan’s Bob Dylan phase during “Season of the Witch” that distracted us from the pain
geraldo kept the mumble chatter flowing throughout and helped keep me on track more than once.
We’ll work on hoover’s understanding on the difference between dead bugs and flutter kicks, but he still put in the work despite the confusion.
Joker and grasshopper were running laps past us the whole time.
MARY: Bloody Mary?! She was there throughout
ANNOUNCEMENTS: GoRuck Tough Mudgear orders live
COT: YHC took us out – pray for our brothers who are and aren’t out here.
In the early morning of All Hallows Eve Eve, 10 pax (8 for sacs and 2 runners) braved the darkness and faced the dreaded 9 Lives WOD. Armed only with a sick Halloween playlist and an abundance of flatulence, the pax conquered a Halloween legend though mumblechatter and a lot of groaning.
WARMUP: Lap around the track Merkins Calf stretch Runners stretch
THE THANG: 9 Rounds: – 9 Ruck Push Ups – 9 Ruck Lunges – 9 Dead Bugs (ruck overhead) – 9 Ruck Swings – 9 Ruck Overhead Press – 9 Flutter Kicks (4 count – ruck overhead) – 9 Wood Choppers (hat tip to Edgar Allen Poe)
It was a tough morning filled with math, a lot of mumbling and grumbling, and way too much information about Roulette and Cheese Curd
Great to face the challenge with our FNG Erich Sechler (Flyweight) and our guy Hippie. Looking forward to them becoming regulars at sacs
wildturkey put in the hard work this morning with minimal complaining (not no complaining, but less than others). Also gave some cool insights on Donovan’s Bob Dylan phase during “Season of the Witch” that distracted us from the pain
geraldo kept the mumble chatter flowing throughout and helped keep me on track more than once.
We’ll work on hoover’s understanding on the difference between dead bugs and flutter kicks, but he still put in the work despite the confusion.
Joker and grasshopper were running laps past us the whole time.
MARY: Bloody Mary?! She was there throughout
ANNOUNCEMENTS: GoRuck Tough Mudgear orders live
COT: YHC took us out – pray for our brothers who are and aren’t out here.
Feeling the love
Date: 2024-10-30 AO: meathead Q: voodoo PAX: Emoji, Floyd, high_tide, The Worm, flipper, Unplugged, voodoo, Uncle Leo FNGs: None COUNT: 8 The Q slept through his first alarm and arrived at precisely 0530. Thankfully, there was mumblechatter aplenty to distract the pax from the tardy arrival.
WARMUP: SSH x 20 IC 10 swings IW x 15 IC 15 swings Sharon Towers x 10 IC 20 swings Prying squats x 2
THE THANG: sufficiently warmed, we got to work on the weinke, which consisted of Workout 2 of Week 1 of the Total Tension KB Program:
Double clean/double press/double front squat/merkin/renegade row 1/1/1/1/1, increasing the cleans and squats by 1 until you get to 5/1/5/1/1, then go back down until you get back to 1/1/1/1/1
5 rounds of snatches: 7/7/7/8/10 per side – this was a real crowdpleaser.
Carries: double waiter to the light pole, farmer back, rack/suitcase to the second tree, then switch sides on the way back
MARY: Elbow plank for 1:00, glute bridge for 1:00, hollow body hold for 1:00, Supermans wirh Y/W x 10 IC
ANNOUNCEMENTS: Order shirts and hats! The link will close soon.
COT: thanks to Flipper for taking the combined group out.
WARMUP: SSH x 20 IC 10 swings IW x 15 IC 15 swings Sharon Towers x 10 IC 20 swings Prying squats x 2
THE THANG: sufficiently warmed, we got to work on the weinke, which consisted of Workout 2 of Week 1 of the Total Tension KB Program:
Double clean/double press/double front squat/merkin/renegade row 1/1/1/1/1, increasing the cleans and squats by 1 until you get to 5/1/5/1/1, then go back down until you get back to 1/1/1/1/1
5 rounds of snatches: 7/7/7/8/10 per side – this was a real crowdpleaser.
Carries: double waiter to the light pole, farmer back, rack/suitcase to the second tree, then switch sides on the way back
MARY: Elbow plank for 1:00, glute bridge for 1:00, hollow body hold for 1:00, Supermans wirh Y/W x 10 IC
ANNOUNCEMENTS: Order shirts and hats! The link will close soon.
COT: thanks to Flipper for taking the combined group out.