🚀Phoenix Rising: The Return🚀
Date: 2024-08-22 AO: the-phoenix Q: tagalong PAX: wildturkey, Starch, teddyf3, midriff, @brisket FNGs: None COUNT: 6 This morning, 6 badass PAX rolled out of bed, shook off the sleep, and showed up to crush it at the-phoenix We had the pleasure of sweating it out with @brisket, midriff, teddyf3, Starch, wildturkey, and your Q, Tagalong. :star2:
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
Dicey Morning
Date: 2024-08-22 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, Sensei, beaver, gullah, kilowatt, Pele, mallcop, Safelite, Mounds, Cobra Kai, Cobra Kai FNGs: 1 Cobra Kai COUNT: 11 WARMUP: Great morning to be out and about with the Pax! Brisk walk to parking lot across the street followed by 15 SSH, 15 IW and 10 Sharon Towers. THE THANG: Paint the spots! Huge group today, fortunately YHC brought two dice, so we split in two groups and covered parking spots down each side of the lot. Each Pax rolled a dice to determine how many of each called exercise to perform. After each spot has been “painted”, a new exercise was called. First round was the actual number rolled, second round was roll x 2, third round was roll x 3 etc. Finished a total of 7 rounds. Exercise rounds were as follows: 1. Merkins 2. WWII Sit-ups 3. Dolly 4. LBCs 5. Rosalita 6. Super Man 7. Plank (hold for roll x 7 number of seconds)
MARY: Ran out of time before Pax from sparta returned. ANNOUNCEMENTS: Exciting to see big groups for both peak-51 and sparta today, including 3 FNGS. One showed up sparta thinking it was peak-51… COT: Orange Whip
MARY: Ran out of time before Pax from sparta returned. ANNOUNCEMENTS: Exciting to see big groups for both peak-51 and sparta today, including 3 FNGS. One showed up sparta thinking it was peak-51… COT: Orange Whip
Wanna Q
Date: 2024-08-22 AO: shield Q: Cheese Curd PAX: Bombay, Cooter2, ToeJam FNGs: None COUNT: 4
WARMUP: Jog to the bus lot- SSH, IW, runner stretch and few merkins
THE THANG: the bus lot is our track 10 burpees, 1 lap 20 Diamond merkins, 10 burpees, 1 lap 30 LBC, 20 wide arm merkins, 10 burpees, 1 lap 40 Sumo squats, 30 V-UPS, 20 off-set merkins, 10 burpees and 1 lap 50 star jumps, 40 monkey humpers, 30 heels to heaven, 20 merkins, 10 burpees
Jog to the neighborhood
>From some random interception, run to the first street and 10 big boy sit ups, run back to the start and 10 dive bomb merkins, run to the 2nd street (uphill) 20 BB sit-ups, return to start for 10 DB merkins, run to the 3rd street 30 BB sit ups and back to start
Jog to the playground for 1 set of knee-ups using the swings and head home
MARY: we stopped for some Mary to catch our breath several times. Abs were tested today
ANNOUNCEMENTS: nothing
COT: -Thanks for having me out to Q. Site FNG as well -lots of locations to hit at this site -good push by everyone today -Toe jam was a very gracious host and pointed out all of the rocks, hills and the track in the area. Thanks to him I was able to modify the pain level and add the hill. Also, always had a head lamp…very nice!! -Cooter was pushing hard and at one point during arm ups, he was doing IW and spinning in circles? Sweet Q pivot! -Bombay was also pushing hard all morning, making me run faster up and down the hill. He also is a very heavy breather when doing burpees!
That’s all I got. Great site, thanks for the invite…I have been meaning to check out this site for a while now.
WARMUP: Jog to the bus lot- SSH, IW, runner stretch and few merkins
THE THANG: the bus lot is our track 10 burpees, 1 lap 20 Diamond merkins, 10 burpees, 1 lap 30 LBC, 20 wide arm merkins, 10 burpees, 1 lap 40 Sumo squats, 30 V-UPS, 20 off-set merkins, 10 burpees and 1 lap 50 star jumps, 40 monkey humpers, 30 heels to heaven, 20 merkins, 10 burpees
Jog to the neighborhood
>From some random interception, run to the first street and 10 big boy sit ups, run back to the start and 10 dive bomb merkins, run to the 2nd street (uphill) 20 BB sit-ups, return to start for 10 DB merkins, run to the 3rd street 30 BB sit ups and back to start
Jog to the playground for 1 set of knee-ups using the swings and head home
MARY: we stopped for some Mary to catch our breath several times. Abs were tested today
ANNOUNCEMENTS: nothing
COT: -Thanks for having me out to Q. Site FNG as well -lots of locations to hit at this site -good push by everyone today -Toe jam was a very gracious host and pointed out all of the rocks, hills and the track in the area. Thanks to him I was able to modify the pain level and add the hill. Also, always had a head lamp…very nice!! -Cooter was pushing hard and at one point during arm ups, he was doing IW and spinning in circles? Sweet Q pivot! -Bombay was also pushing hard all morning, making me run faster up and down the hill. He also is a very heavy breather when doing burpees!
That’s all I got. Great site, thanks for the invite…I have been meaning to check out this site for a while now.
Visited by a Yeti and Several Woodland Trolls
Date: 2024-08-21 AO: meathead Q: Unplugged PAX: Soul Glo, ickey_shuffle, MARTA, The Worm, voodoo, flipper, Wabbit, Uncle Leo FNGs: None COUNT: 9 WARMUP: SSH 2H Swings LSS Arm Circles Prying Squat
THE THANG: Week 2 of the Bells and Bags Spreadsheet
KB Work: OH Reverse Lunge 3 X 5 each side Pistol Squat 3 X 5 each side SL DL 3X10 each leg Somewhere in these sets, we were visited by the Great Yeti hoover and several woodland trolls. All were wearing matching jansport school backpacks, must on their way to school. They did some sort of dancing ritual…. a cross between a drunken twerk and your grandpa’s back spasm. And a moment later they were off. Order restored once again.
Sandbag Work: 10 Min AMRAP Side lunge to knee raise3 X 6 each leg Plank Lateral Drag 15 Reps (each direction) All Pax including the Q and the spreadsheet creator got confused on this one. Mild chaos ensued but all did some work.
Carries: SB Front Carry SB Shoulder Carry Rack Carry Farmers Carry
MARY: Plank HBH Glute Bridge
ANNOUNCEMENTS: Waxhax has a thing, see spam on all channels. COT: With the fine PAX of Anvil.
THE THANG: Week 2 of the Bells and Bags Spreadsheet
KB Work: OH Reverse Lunge 3 X 5 each side Pistol Squat 3 X 5 each side SL DL 3X10 each leg Somewhere in these sets, we were visited by the Great Yeti hoover and several woodland trolls. All were wearing matching jansport school backpacks, must on their way to school. They did some sort of dancing ritual…. a cross between a drunken twerk and your grandpa’s back spasm. And a moment later they were off. Order restored once again.
Sandbag Work: 10 Min AMRAP Side lunge to knee raise3 X 6 each leg Plank Lateral Drag 15 Reps (each direction) All Pax including the Q and the spreadsheet creator got confused on this one. Mild chaos ensued but all did some work.
Carries: SB Front Carry SB Shoulder Carry Rack Carry Farmers Carry
MARY: Plank HBH Glute Bridge
ANNOUNCEMENTS: Waxhax has a thing, see spam on all channels. COT: With the fine PAX of Anvil.
Terrorizing the Wednesday workouts
Date: 2024-08-21 AO: sacs Q: hoover PAX: Cheese Curd, geraldo, Roulette, Starch, wildturkey FNGs: None COUNT: 6 WARMUP: it was the first cool morning in a while, so we skipped the warmup
THE THANG: It’s election season, and this year’s primary for both major parties felt like a joke. On one hand you had a candidate who didn’t even bother showing up to his own party’s debates and he trounced the competition. Then you had an incumbent, who probably slept through it because he had no competition to trounce, then was trounced by a bad night and dropped out endorsing his #2. That #2 has bypassed any potential primary competition to “Walz” right into the nomination.
So basically, the people never really got a choice to choose who they want on the ballot in the upcoming election. Reminds me of the South Park episode where Cartman rigged the school mascot election to be a choice between a s#!t sandwich and a giant douche.
In the humble Q’s opinion, this was the perfect blueprint to provide the men of F3 with the illusion of choice, and 6 men gathered in the SCMS parking lot today for the false hope that is a democratic choice. No one had any input it was just a Cartman-esque, 2-party system style choice. Workout or distance? The men chose distance.
Off we went, to where only the Q knew, but the men followed along, nonetheless. Is this rucking? Sure.
Lo and behold we made it to the Calvary church parking lot. The Q was feeling punchy, so time to terrorize the other workouts. First stop, the Meatheads. The guys with a brilliant idea of forming a circular firing squad of heavy metal objects swung in the direction of their fellow Meatheads. Safety third, right? This merry band of ruckers decided to stand in the middle of this circle and show our respect by firing off some monkey-humpers in their general direction. Right in the line of fire.
That done, it was time to find the Anvil pax. The ruckers rucked around the parking lot until we saw them tucked away in a dark corner. I’ll avoid Anvil workout spoilers, but our timing was perfect. As we approached all special forces stealth-like through the bushes, the Anvil pax were running away from the rocks they had lined up across the parking lot, presumably for exercises. Perfect opportunity to help our fellow pax out by moving their rocks around for them. Scrambling what was, I am sure, a well-coordinated workout. The ruckers strike again!
With 2 miles to get back to launch and less than 30 minutes to get there, our reign of terror across Calvary was coming to an end. And so the SACS pax ended up at SCMS with 5 minutes to spare, plenty of time to circle the lot two times. Total mileage came in at 3.88 according to the Qs watch.
MARY: no time for love, Dr. Jones.
ANNOUNCEMENTS: GoRuck stuff and non-BRR mountain craziness in September and December
COT: Geraldo took us out
THE THANG: It’s election season, and this year’s primary for both major parties felt like a joke. On one hand you had a candidate who didn’t even bother showing up to his own party’s debates and he trounced the competition. Then you had an incumbent, who probably slept through it because he had no competition to trounce, then was trounced by a bad night and dropped out endorsing his #2. That #2 has bypassed any potential primary competition to “Walz” right into the nomination.
So basically, the people never really got a choice to choose who they want on the ballot in the upcoming election. Reminds me of the South Park episode where Cartman rigged the school mascot election to be a choice between a s#!t sandwich and a giant douche.
In the humble Q’s opinion, this was the perfect blueprint to provide the men of F3 with the illusion of choice, and 6 men gathered in the SCMS parking lot today for the false hope that is a democratic choice. No one had any input it was just a Cartman-esque, 2-party system style choice. Workout or distance? The men chose distance.
Off we went, to where only the Q knew, but the men followed along, nonetheless. Is this rucking? Sure.
Lo and behold we made it to the Calvary church parking lot. The Q was feeling punchy, so time to terrorize the other workouts. First stop, the Meatheads. The guys with a brilliant idea of forming a circular firing squad of heavy metal objects swung in the direction of their fellow Meatheads. Safety third, right? This merry band of ruckers decided to stand in the middle of this circle and show our respect by firing off some monkey-humpers in their general direction. Right in the line of fire.
That done, it was time to find the Anvil pax. The ruckers rucked around the parking lot until we saw them tucked away in a dark corner. I’ll avoid Anvil workout spoilers, but our timing was perfect. As we approached all special forces stealth-like through the bushes, the Anvil pax were running away from the rocks they had lined up across the parking lot, presumably for exercises. Perfect opportunity to help our fellow pax out by moving their rocks around for them. Scrambling what was, I am sure, a well-coordinated workout. The ruckers strike again!
With 2 miles to get back to launch and less than 30 minutes to get there, our reign of terror across Calvary was coming to an end. And so the SACS pax ended up at SCMS with 5 minutes to spare, plenty of time to circle the lot two times. Total mileage came in at 3.88 according to the Qs watch.
MARY: no time for love, Dr. Jones.
ANNOUNCEMENTS: GoRuck stuff and non-BRR mountain craziness in September and December
COT: Geraldo took us out
Fondue
Date: 2024-08-21 AO: the-maul Q: Palmolive PAX: super trooper FNGs: None COUNT: 2 Just 2 PAX for The Maul, but that always leads to the best conversations. Glad to have super trooper supporting the site and on his RESPECT BIRTHDAY!
WARMUP: Mosey to murderhorn.
THE THANG: +2 four count merkins at every lamp post to the clubhouse. Triple nickel of 15x supines, 5x Mike Tyson’s, and 15x dips. Back to launch with +5 jump squats at every lamp post. Mary then lap around Stonecrest because I definitely under planned for once.
MARY: Who’s who of LBC, one legged flute bridge, IWs, pretzel crunches
ANNOUNCEMENTS: Waxhaw annivergence 7 am on Labor Day
COT: Patent took us out, and we too share your gratitude
WARMUP: Mosey to murderhorn.
THE THANG: +2 four count merkins at every lamp post to the clubhouse. Triple nickel of 15x supines, 5x Mike Tyson’s, and 15x dips. Back to launch with +5 jump squats at every lamp post. Mary then lap around Stonecrest because I definitely under planned for once.
MARY: Who’s who of LBC, one legged flute bridge, IWs, pretzel crunches
ANNOUNCEMENTS: Waxhaw annivergence 7 am on Labor Day
COT: Patent took us out, and we too share your gratitude
Cerebral Wameap
Date: 2024-08-21 AO: wamrap Q: poptart PAX: Alf, Orange Whip, double_e, rachel, Horsehead, Mile High, Clinger FNGs: None COUNT: 8 Well thought out, perfectly planned Wamrap with hand release merkins, RDLs, knee tucks, Mike Tysons, jump squats and dragonflies. And a few burpees sprinkled in. Hit me up if you want any free snorkeling tips on your next vacation.
Garage Fun
Date: 2024-08-20 AO: the-brave Q: fire_hazard PAX: wildturkey, Hippie, teddyf3, Gruden, kirby, Only fans, abengale FNGs: None COUNT: 7 It is finally cooling off. Let’s go to a hot sweaty garage to hang out. WARMUP: Head to the parking lot near the garage for some SSH, Windmill, and Merkins THE THANG: Go to the garage. Start on floor one with one burpee at one end then on sit-up at the other. Head up to the second floor and get two burpees and head down the stairs. Do one burpee and one sit up on the first floor. Two burpees two sit-ups on the second floor. Then do three burpees on the third floor, back down the stairs to the first floor, two on the second three on the third and head back down……….. Keep going until you hit 8.
This took us the whole time. I had more planned but all we did was this garage B.S the whole time. MARY: built in ANNOUNCEMENTS: Go to Panera COT: YHC
This took us the whole time. I had more planned but all we did was this garage B.S the whole time. MARY: built in ANNOUNCEMENTS: Go to Panera COT: YHC
531!
Date: 2024-08-20 AO: swift Q: fleetwood PAX: fletch, soft_pretzel, fire_hazard, bunker, midriff FNGs: None COUNT: 6
WARMUP: (some pre-ran at 5) warm up around the bullring ending up almost a mile in at Harney for dynamic stretching movements. THE THANG: one mile Rushmore loop course. 5-4-3-2-1 threshold intervals. 5min threshold/tempo pace with half the time recovery (2.5min). Then 4 with 2min recovery and so on… Reverse direction and start a new set. Almost made it to the 1min interval by COT. MARY: ANNOUNCEMENTS: COT:
WARMUP: (some pre-ran at 5) warm up around the bullring ending up almost a mile in at Harney for dynamic stretching movements. THE THANG: one mile Rushmore loop course. 5-4-3-2-1 threshold intervals. 5min threshold/tempo pace with half the time recovery (2.5min). Then 4 with 2min recovery and so on… Reverse direction and start a new set. Almost made it to the 1min interval by COT. MARY: ANNOUNCEMENTS: COT:
Smokerise Suicides
Date: 2024-08-20 AO: fast-twitch Q: Orange Whip PAX: Dosey Doe, Benny, turkey_leg, flipper, voodoo, frasier, Orange Whip, Alf FNGs: None COUNT: 8 Great temps forthcoming all week and today was no exception.
Giving 8 fellas credit for running the hills of Raintree today but 3 guys did their own thing (TL, Frasier, Dosey).
For the main event 5 of us did suicides on Smokerise using the lamp posts as our turning points. There were quite a few lamps.
Then with 35 mins left we went down Windbluff for more hills. With 10 mins left we made the full circle back to launch just in time.
Altogether over 6 miles for everyone with some stretching mixed in.
Voodoo and Flipper got in a pre-run with 2 strong miles prior to launch leaving just before 5.
Flipper was running with a purpose (porpoise?) today and had some anger in his stride blasting sub 8s over 9 total miles :open_mouth:
Voodoo is in his yearly slim stage and also hitting some fast times.
Alf was enjoying the gentle ganja breeze in the valleys of Windbluff and kept looping back for Benny even after Benny had already caught up. Pretty sure he’s at Taco Bell right now. Pretty sure the next song I write is going to be called “Ganja Breeze”.
Benny has been pushing through some constant pain but will be visiting Whiplash today. Still praying that he goes “all in” and replaces his bones with whatever Wolverine has.
Joker was a HC but he’s probably off running a marathon at the Brace Y right now.
As promised, no hands on the ground but we did have to call a hand check on Alf every so often.
No crotch pizza was eaten during today’s run, Flipper put most of his expensive gear on after the workout, not the elevation I thought but still got some good hills in today.
Great work by all and thanks Benny for the opportunity to lead.
No announcements but next June there’s at 90 minute WAMRAP celebrating Alf and McGees 50th and 40th birthdays. Never too soon to HC.
Prayers to Astro to heal up quickly, Sensei’s family for the loss of his wife Julie, all those training hard for races and right now for health and safety on the road.
Giving 8 fellas credit for running the hills of Raintree today but 3 guys did their own thing (TL, Frasier, Dosey).
For the main event 5 of us did suicides on Smokerise using the lamp posts as our turning points. There were quite a few lamps.
Then with 35 mins left we went down Windbluff for more hills. With 10 mins left we made the full circle back to launch just in time.
Altogether over 6 miles for everyone with some stretching mixed in.
Voodoo and Flipper got in a pre-run with 2 strong miles prior to launch leaving just before 5.
Flipper was running with a purpose (porpoise?) today and had some anger in his stride blasting sub 8s over 9 total miles :open_mouth:
Voodoo is in his yearly slim stage and also hitting some fast times.
Alf was enjoying the gentle ganja breeze in the valleys of Windbluff and kept looping back for Benny even after Benny had already caught up. Pretty sure he’s at Taco Bell right now. Pretty sure the next song I write is going to be called “Ganja Breeze”.
Benny has been pushing through some constant pain but will be visiting Whiplash today. Still praying that he goes “all in” and replaces his bones with whatever Wolverine has.
Joker was a HC but he’s probably off running a marathon at the Brace Y right now.
As promised, no hands on the ground but we did have to call a hand check on Alf every so often.
No crotch pizza was eaten during today’s run, Flipper put most of his expensive gear on after the workout, not the elevation I thought but still got some good hills in today.
Great work by all and thanks Benny for the opportunity to lead.
No announcements but next June there’s at 90 minute WAMRAP celebrating Alf and McGees 50th and 40th birthdays. Never too soon to HC.
Prayers to Astro to heal up quickly, Sensei’s family for the loss of his wife Julie, all those training hard for races and right now for health and safety on the road.