Out & Back Neat, with a Twist
Date: 2026-01-06 AO: fast-twitch Q: ductwork PAX: Astro (Kyle Kirchhoff), Benny, deep_dish, turkey_leg, Alf, ductwork, Dosey Doe FNGs: None COUNT: 7 Good group of men at Fast Twitch this morning. 5 took the out and back route while 2 abused themselves on Whitethorn. Good work out there this morning with varying miles above 5.5
WARMUP: Does this exist at FT? Roll out of the cars and go!
THE THANG: Out & Back down 51 towards Catholic. The twist was the fast guys circling back for the 6 at the intersections of Strawberry, Rea, Elm, Carswell and Baybrook with 10 merkins at each intersection. Alf and turkey_leg with extra credit running to the Greenway. Head back to launch and a trip around Pro’s Mom to start the New Year right.
Thanks to deep_dish for dragging YHC up and down the highway. And kudos to Benny for powering through the calf issue. Astro (Kyle Kirchhoff) and Dosey Doe were flattening the hills of Raintree.
MARY: No time for that
ANNOUNCEMENTS: None
COT: Astro (Kyle Kirchhoff) with the takeout
WARMUP: Does this exist at FT? Roll out of the cars and go!
THE THANG: Out & Back down 51 towards Catholic. The twist was the fast guys circling back for the 6 at the intersections of Strawberry, Rea, Elm, Carswell and Baybrook with 10 merkins at each intersection. Alf and turkey_leg with extra credit running to the Greenway. Head back to launch and a trip around Pro’s Mom to start the New Year right.
Thanks to deep_dish for dragging YHC up and down the highway. And kudos to Benny for powering through the calf issue. Astro (Kyle Kirchhoff) and Dosey Doe were flattening the hills of Raintree.
MARY: No time for that
ANNOUNCEMENTS: None
COT: Astro (Kyle Kirchhoff) with the takeout
Hawkeye beat down
Date: 2026-01-06 AO: bagpipe Q: Hawkeye PAX: SweetWater, Blue Tent, Franky, Roulette, Snuka, Starch, taggart, Rousey, snowflake, tootie FNGs: None COUNT: 11 WARMUP: full senior warmup on the turf THE THANG: four corners on the turf, followed by Hill repeats around the lake. MARY: intermixed with several rounds of the chandelier ANNOUNCEMENTS: Message from F3 leadership – invite sad clowns and changed their lives. COT: YHC took us out.
8 strong men showed up and kicked Monday in the nutsack!
Date: 2026-01-05 AO: firestarter Q: Franky , PAX: Roulette, Point Break, Odd Job, Hawkeye, SweetWater, Adobe, Padre FNGs: None COUNT: 8 WARMUP: easy run to 131 Main parking lot. 20 SSH, imperial walkers and THE THANG: running and stopping every 3 minutes for exercises. A shit ton of merkins, ammerican hammers, LBCs, etc. MARY: a bit more running. ANNOUNCEMENTS: COT:
Mistakes were made
Date: 2026-01-05 AO: swole Q: voodoo PAX: flipper, Uncle Leo, Pepsi, Blanks, Emoji, Unplugged, The Worm, ickey_shuffle, Runstopper, voodoo FNGs: None COUNT: 10 A hefty 10 pax posted at Calvary this morning for the first 2026 episode of Swole. Runstopper was a welcome addition – it’s always good to have an F3 legend on hand. While I hope he heals up fast, I also hope he keeps posting with us! The weather was perfect for some lifting in the low 40s and the fog wasn’t an issue.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
PJ route
Date: 2026-01-05 AO: run Q: frasier , PAX: Astro (Kyle Kirchhoff), bunker, fire_hazard, gumbo, Gump, jrr_tolkien, Kielbasa, kirby, madison, Polly, tuck, Mayflower FNGs: None COUNT: 13 WARMUP: THE THANG: We had a big group of guys out this morning. One of the best showings we’ve had. Let’s keep that up. We all stayed together and all made it home. MARY: ANNOUNCEMENTS: beer mile coming up in March. Lots of things going on to pay attention to. COT:
1/5 first Monday of the year
Date: 2026-01-05 AO: base-camp Q: Tuna PAX: Mr. Magoo, Benny, O’Tannenbaum, Smash, Tuna, lorax, Limey FNGs: None COUNT: 7 15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Hill work – triple nickel Peter Parker’s Merkins
Four corner suicides parking lot -1 Upper/lower body: 10 merkins, 10 jump squats, 10 heels to heaven, 10 burpees
Wall work: 3x Air squat and 30,40,50 shoulder presses 30, 40,50 LBCs Lap around parking lot
Finish with Mary for abs
ANNOUNCEMENTS: 2/7 ultimate football for superbowl weekend COT: Tuna
Hill work – triple nickel Peter Parker’s Merkins
Four corner suicides parking lot -1 Upper/lower body: 10 merkins, 10 jump squats, 10 heels to heaven, 10 burpees
Wall work: 3x Air squat and 30,40,50 shoulder presses 30, 40,50 LBCs Lap around parking lot
Finish with Mary for abs
ANNOUNCEMENTS: 2/7 ultimate football for superbowl weekend COT: Tuna
Ran out of time
Date: 2026-01-05 AO: dmz Q: Cheese Curd PAX: Cheese Curd, Pot Hole, Day Z, Fife, missing one FNGs: None COUNT: 5 WARMUP: run to the neighborhood THE THANG: On the squares, partner work: 25 hand slap merkins and 50 squats, each square we reduce by 5 / 4 squares total
On the straights , 30 and, 20 monkey humpers, 10 burpees (1 legged / 1 legged and normal) Run to school for 2 rounds
Dips, inclines, abs and ccs
MARY: yep
ANNOUNCEMENTS: none
COT: since this is mostly a metro workout, not even pax to tag. They are not reading this and if you are, sorry it’s pretty lame today!
I mean we did things for 45 mins. Lots of old man noises and everyone seemed pleased in the end.
On the straights , 30 and, 20 monkey humpers, 10 burpees (1 legged / 1 legged and normal) Run to school for 2 rounds
Dips, inclines, abs and ccs
MARY: yep
ANNOUNCEMENTS: none
COT: since this is mostly a metro workout, not even pax to tag. They are not reading this and if you are, sorry it’s pretty lame today!
I mean we did things for 45 mins. Lots of old man noises and everyone seemed pleased in the end.
F3 ⚽️
Date: 2026-01-04 AO: soccer Q: Orange Whip PAX: Christmas, Level10, lex_luthor, Danny, Jose Varela, Mile High, National Treasure, Orange Whip, Moondance, Kellen Dargle, charlie, Joshee, Nickolas Cajal, Phil Britto, Jose Quintanilla, BobbyFischer, Surya, Sid, Brody, Khalil, Luca, Jacob, Aiden FNGs: None COUNT: 24 BIG numbers today. Great way to start out the new year with the sub zero temps.
Went with the wide field and it was way more fun than we thought it would be. Tight game 4-3 on the small goals then opened it up to then big boys for the last goal where Luca closed the door.
Some craaaay goals by Brody and Danny.
Mile High had a nice dagger from 20 yards and Bobby Fisher had a pass through fake to Jacob early on. Hard to score today (last week the score was 16-15!!!!) but the goals that went in were well earned.
Good to see both Jose’s out there!
Footwork clinic by the normal young bucks.
No major injuries :pray: almost had one near the end.
If you boys want to mix in more workouts during the week let us know as many of us do F3 workouts which is 100% free. Just got to be a man and get up early – but we get it home before the sun comes out so you have an entire day to look forward to!
Lots of fun today ⚽️
Went with the wide field and it was way more fun than we thought it would be. Tight game 4-3 on the small goals then opened it up to then big boys for the last goal where Luca closed the door.
Some craaaay goals by Brody and Danny.
Mile High had a nice dagger from 20 yards and Bobby Fisher had a pass through fake to Jacob early on. Hard to score today (last week the score was 16-15!!!!) but the goals that went in were well earned.
Good to see both Jose’s out there!
Footwork clinic by the normal young bucks.
No major injuries :pray: almost had one near the end.
If you boys want to mix in more workouts during the week let us know as many of us do F3 workouts which is 100% free. Just got to be a man and get up early – but we get it home before the sun comes out so you have an entire day to look forward to!
Lots of fun today ⚽️
Rucking in the new year
Date: 2026-01-04 AO: donut-ruck Q: hoover PAX: geraldo, Broken Arrow, ickey_shuffle FNGs: None COUNT: 4 4 for 4 with Lucy in the lead this morning. a little chilly but the pax warmed up quickly.
WARMUP: Wait for Geraldo #twowheels, talk about a route
THE THANG: head up Rea to the neighborhood fka The Red Light District, #canthidemoney. Swing back down to Rea with a stroll along Sweetgrass for deer sightings, Lucy stared more than one down.
2nd F topics today included: college football, the Panthers s******g the bed, the Jets never going to the superbowl, dogs, home prices, and returning to the office
MARY: too cold for her
ANNOUNCEMENTS: be on the lookout for lots of stuff in 2026, and HT has bigger. better, and cheaper donuts than Dunkin’ #justsaying
COT: Set goals for the new year, or if you’re Ickey Shuffle start your goals in 2025 and enter 2026 on solid footing
WARMUP: Wait for Geraldo #twowheels, talk about a route
THE THANG: head up Rea to the neighborhood fka The Red Light District, #canthidemoney. Swing back down to Rea with a stroll along Sweetgrass for deer sightings, Lucy stared more than one down.
2nd F topics today included: college football, the Panthers s******g the bed, the Jets never going to the superbowl, dogs, home prices, and returning to the office
MARY: too cold for her
ANNOUNCEMENTS: be on the lookout for lots of stuff in 2026, and HT has bigger. better, and cheaper donuts than Dunkin’ #justsaying
COT: Set goals for the new year, or if you’re Ickey Shuffle start your goals in 2025 and enter 2026 on solid footing
A New SOB Era Begins
Date: 2026-01-03 AO: chicken-run Q: tuck PAX: toolbag, wingman, HazMat, Lasso, bunker, das_boot, Green Label, Chopper, bratwurst, Doublemint, Brisket, gumbo, shrinkwrap, tagalong, Rob Rosenthal – Drive By, Franky FNGs: None COUNT: 17 17 pax gathered for the inaugural Saturday morning long run at The Bowl. With Christmas lights on Bowl St. still aglow, and light rain falling, we “kicked off” a new SOB era as we set off into the gloom. We ran a 10 mile route featuring an out/back on the McMullen Creek Greenway and a loop in Pineville using the Little Sugar Creek Greenway. Not even the obscene smells eminating from the wastewater treatment plant could dampen our spirits on this morning. Some of us arrived in time to catch the end of The Super Bowl COT. A passing jogger asked what our deal was and I filled him in. He may show up next week. Our increased visibility is already paying off. Happy to report that the parking situation at the new AO is A+. We had a great turnout at Panera for coffeeteria with the Super Bowlers. The plan is to move coffeeteria to Wegmans when it opens this Fall.
The only detail left to settle is the name of this weekly run. Many good ideas were proposed on the run channel today. Immediately after next week’s run (1/10) we will hold a vote, with our beloved site Q soft_pretzel determining which names are on the ballot. Only those pax that show up and run will be eligible to vote. Be there and let your voice be heard!
Chicken Run was really good to us over the years. Countless miles were run, friendships made and strengthened, and chicken eaten. Plus there was some solid trespassing. I for one will treasure those memories. Thank you to all the site Q’s, Q’s, and runners that made it happen week in and week out.
If week 1 at the new site is any indication, we will continue to have great routes and good times on Saturday mornings. And we will have a bigger opportunity to be running / F3 ambassadors to those that need it. Let’s get after it.
The only detail left to settle is the name of this weekly run. Many good ideas were proposed on the run channel today. Immediately after next week’s run (1/10) we will hold a vote, with our beloved site Q soft_pretzel determining which names are on the ballot. Only those pax that show up and run will be eligible to vote. Be there and let your voice be heard!
Chicken Run was really good to us over the years. Countless miles were run, friendships made and strengthened, and chicken eaten. Plus there was some solid trespassing. I for one will treasure those memories. Thank you to all the site Q’s, Q’s, and runners that made it happen week in and week out.
If week 1 at the new site is any indication, we will continue to have great routes and good times on Saturday mornings. And we will have a bigger opportunity to be running / F3 ambassadors to those that need it. Let’s get after it.