The Brave 9 showed up for a spiritual workout ….
Date: 2026-01-23 AO: The Brave Q: Franky , PAX: soft_pretzel, midriff, kirby, Gump, wildturkey, One Niner, Franky, bunker, frasier FNGs: None COUNT: 9 WARMUP: quick run up the street towards stonecrest. 20 SSHs, imperial walkers, and 5 burpees. Continue running to St. Matthew Catholic Church THE THANG: running around St. Matt’s and stoping at each speed bump (About 10). First round: 5 burpees for total 50; 20 American hammers (200); 10 standing toe touch (100); 5 merkins (50); and last but not least, 10 arm raises (100). Run back to launch via Murderhorn Alps. We had to pick up the pace a bit to make it back in time. MARY: nope. 2 min overtime. ANNOUNCEMENTS: COT:
A little bit of everything
Date: 2026-01-22 AO: The Phoenix Q: Starch , PAX: F3 Elsa, Starch, taggart, midriff, Blanks, kirby, Wolverine, wildturkey, madame_tussauds, Franky, Roulette, madison FNGs: None COUNT: 12 We had bootcampers, runners, and ruckers all aggregating at the premier (Thursday morning) bootcamp in SOB – the Phoenix! We had a little bit of everything, including the ruckers getting in some kettlebell work at the end. A little bit if everything this morning based on injuries/upcoming events/where we’re at physically.
Bottom line – text a buddy and show up. Doesn’t matter if you go rep for rep with the Q or choose your own adventure. It was a great morning, and it really lit up the gloom.
WARMUP: Moseyed around the field and to the pavilion for some Side Straddle Hop Imperial Walkers Hillbillies Merkins Runners Stretch Mountain climbers
THE THANG: Circuit x3: 10 steps ups each leg 10 split squats each leg 10 lunges each leg Broad jumps across the pavilion
Jogged to the end of the field and back between sets
2 x 30 calf raises on the stairs
Grab a block 20 OH press 20 Curls 15 RDLs 15 Bent over rows
Partner up: 1 partner jogs around parking lot Other partner performs: – Pull ups/TRX – Derkins
We had some runners join us at the end as the ruckers made it back for COT
MARY: Right at the end – American Hammers – Flutter kicks – Plank until time
ANNOUNCEMENTS: OKI half and full marathon is coming up in mid February SOB beer run/ruck on March 7th Fellowship of the Idiots run is on March 21st Craft Beer Half Marathon on March 28th
COT: Stop rushing COT. This is a space to connect and support your brothers. Not everyone can be at coffee. I don’t care that it’s cold. This is an important part of who we are – respect it.
Bottom line – text a buddy and show up. Doesn’t matter if you go rep for rep with the Q or choose your own adventure. It was a great morning, and it really lit up the gloom.
WARMUP: Moseyed around the field and to the pavilion for some Side Straddle Hop Imperial Walkers Hillbillies Merkins Runners Stretch Mountain climbers
THE THANG: Circuit x3: 10 steps ups each leg 10 split squats each leg 10 lunges each leg Broad jumps across the pavilion
Jogged to the end of the field and back between sets
2 x 30 calf raises on the stairs
Grab a block 20 OH press 20 Curls 15 RDLs 15 Bent over rows
Partner up: 1 partner jogs around parking lot Other partner performs: – Pull ups/TRX – Derkins
We had some runners join us at the end as the ruckers made it back for COT
MARY: Right at the end – American Hammers – Flutter kicks – Plank until time
ANNOUNCEMENTS: OKI half and full marathon is coming up in mid February SOB beer run/ruck on March 7th Fellowship of the Idiots run is on March 21st Craft Beer Half Marathon on March 28th
COT: Stop rushing COT. This is a space to connect and support your brothers. Not everyone can be at coffee. I don’t care that it’s cold. This is an important part of who we are – respect it.
Peak 51 Bootcamp
Date: 2026-01-22 AO: Peak 51 Q: slim_fast , PAX: Pele, gullah, lois, Spammer, slim_fast, Mounds FNGs: None COUNT: 6 Parking lot fun. #norun
Sparta – No Whiteboard Needed
Date: 2026-01-22 AO: Sparta Q: lex_luthor , PAX: lex_luthor, Orange Whip, Gazette, turkey_leg, Trey Bullard FNGs: None COUNT: 5 WARMUP: None – just started running THE THANG: Out and back along Weddington Road past the new 485 exit as far as we could go. Four of the boys made it all the way to McKee Rd Gazette Trey Bullard Orange Whip and turkey_leg Yours truly was trailing behind and made it to the BP gas station. There was lot’s of mumble chatter but I honestly didn’t catch much of it as I was so far behind. Great job out there today boys.
The magic is made by showing up. Keep it up boys!
The magic is made by showing up. Keep it up boys!
[The Devil’s Turn] What does YHC even mean?
Date: 2026-01-22 AO: The Devil’s Turn Q: flipper , PAX: retread, gumbo, flipper, fleetwood, Gump, Green Label, Polly, bunker, Astro (Kyle Kirchhoff), frasier FNGs: None COUNT: 10 WARMUP: some PreRunners, didn’t get the count THE THANG: YHC benefitted from a change in travel plans allowing some time in the gloom this morning with some fellow PAX. From the grumbling about magic kingdom hills, I gather the others may have not seen the silver lining. Either way we headed out, ran some hills, and returned, it was glorious. MARY: nope COT: YHC had to leave out early, assuming Astro took the pax out, but we may never know?
Better Late then Never
Date: 2026-01-20 AO: Bagpipe Q: madison , PAX: madison, Roulette, kirby, Starch, SweetWater, Pilgrim, wildturkey, Pepsi FNGs: None COUNT: 8 WARMUP: mosey to basement of AC’s parking deck for warm up COP and stretching THE THANG: 5 burpees at basement level / run up the stairs one floor at a time stopping on called exercises. Return to basement via parking ramp. Add a floor each time. Complete AMRAP until time.
Basement – 5 burpees & up to Floor 1 – 20 LBC. Return to basement. Up the stairs to Floor 2 – 10 merkins. Down the ramp to floor 1 (20 LBC) and then to basement (5 burpees). Repeato Floor 3 – 10 pretzel crunch (each side) Floor 4 – 10 wide arm merkins Floor 5 =? Returing to basement after level 5 left us with 10 min. Perform approx 40 yards of 45 degree lunges then return to launch.
Kirby was running late and met us in his car in the parking deck #smart I don’t know what exercise was called on Level 5 because I was dealing with a code brown in the AC’s facility. #bonvoymember.
Great turnout & lots of effort for a cold morning
MARY: ANNOUNCEMENTS: Pepsi celebrated 1 year of F3 at his naming place, Bagpipe. Couple of brew ruck/runs coming up. Check slack for details. COT: Pepsi
Basement – 5 burpees & up to Floor 1 – 20 LBC. Return to basement. Up the stairs to Floor 2 – 10 merkins. Down the ramp to floor 1 (20 LBC) and then to basement (5 burpees). Repeato Floor 3 – 10 pretzel crunch (each side) Floor 4 – 10 wide arm merkins Floor 5 =? Returing to basement after level 5 left us with 10 min. Perform approx 40 yards of 45 degree lunges then return to launch.
Kirby was running late and met us in his car in the parking deck #smart I don’t know what exercise was called on Level 5 because I was dealing with a code brown in the AC’s facility. #bonvoymember.
Great turnout & lots of effort for a cold morning
MARY: ANNOUNCEMENTS: Pepsi celebrated 1 year of F3 at his naming place, Bagpipe. Couple of brew ruck/runs coming up. Check slack for details. COT: Pepsi
Better Late then Never
Date: 2026-01-20 AO: Bagpipe Q: madison , PAX: madison, Roulette, kirby, Starch, SweetWater, Pilgrim, wildturkey, Pepsi FNGs: None COUNT: 8 WARMUP: mosey to basement of AC’s parking deck for warm up COP and stretching THE THANG: 5 burpees at basement level / run up the stairs one floor at a time stopping on called exercises. Return to basement via parking ramp. Add a floor each time. Complete AMRAP until time.
Basement – 5 burpees & up to Floor 1 – 20 LBC. Return to basement. Up the stairs to Floor 2 – 10 merkins. Down the ramp to floor 1 (20 LBC) and then to basement (5 burpees). Repeato Floor 3 – 10 pretzel crunch (each side) Floor 4 – 10 wide arm merkins Floor 5 =? Returing to basement after level 5 left us with 10 min. Perform approx 40 yards of 45 degree lunges then return to launch.
Kirby was running late and met us in his car in the parking deck #smart I don’t know what exercise was called on Level 5 because I was dealing with a code brown in the AC’s facility. #bonvoymember.
Great turnout & lots of effort for a cold morning
MARY: ANNOUNCEMENTS: Pepsi celebrated 1 year of F3 at his naming place, Bagpipe. Couple of brew ruck/runs coming up. Check slack for details. COT: Pepsi
Basement – 5 burpees & up to Floor 1 – 20 LBC. Return to basement. Up the stairs to Floor 2 – 10 merkins. Down the ramp to floor 1 (20 LBC) and then to basement (5 burpees). Repeato Floor 3 – 10 pretzel crunch (each side) Floor 4 – 10 wide arm merkins Floor 5 =? Returing to basement after level 5 left us with 10 min. Perform approx 40 yards of 45 degree lunges then return to launch.
Kirby was running late and met us in his car in the parking deck #smart I don’t know what exercise was called on Level 5 because I was dealing with a code brown in the AC’s facility. #bonvoymember.
Great turnout & lots of effort for a cold morning
MARY: ANNOUNCEMENTS: Pepsi celebrated 1 year of F3 at his naming place, Bagpipe. Couple of brew ruck/runs coming up. Check slack for details. COT: Pepsi
No headlamp required
Date: 2026-01-20 AO: Swift Q: bratwurst , PAX: retread, midriff, tagalong, gumbo, fleetwood, Patches, Gump, bunker, bratwurst, Brisket, das_boot, soft_pretzel, frasier FNGs: None COUNT: 13 WARMUP: Mosey in front of the :cop: across the crosswalk at a Green light. He had a red light to turn and it was 20 outside, so we’re good :doughnut:. Head up Ballantyne Commons towards Brighthouse (the new Metlife). Dynamic exercises commence.
THE THANG: 13min out Ballantyne Commons, Left on Elm. Regroup for 5min. Head back the way you came for 13min. This should be approaching a 2mi at a swift pace (10k target) for all of the PAX. 4mi at 10k pace effort is a GREAT day! Despite the temps, it was dry and not windy (fleetwood weather report from the prerun), and actually pretty nice outside :relaxed:. Don’t look for the temp predicted for next week or you’ll start shaking now :cold_face:
MARY: only frasier was spotted amongst the core today, planking prior to COT. gumbo was stretching, but that didn’t count.
ANNOUNCEMENTS: – Ruck & Brew – Craft Beer Half Marathon (starts at Brixham Green)
THE THANG: 13min out Ballantyne Commons, Left on Elm. Regroup for 5min. Head back the way you came for 13min. This should be approaching a 2mi at a swift pace (10k target) for all of the PAX. 4mi at 10k pace effort is a GREAT day! Despite the temps, it was dry and not windy (fleetwood weather report from the prerun), and actually pretty nice outside :relaxed:. Don’t look for the temp predicted for next week or you’ll start shaking now :cold_face:
MARY: only frasier was spotted amongst the core today, planking prior to COT. gumbo was stretching, but that didn’t count.
ANNOUNCEMENTS: – Ruck & Brew – Craft Beer Half Marathon (starts at Brixham Green)
Seth Avett can rap and used to play weddings…..who knew!
Date: 2026-01-21 AO: Meathead Q: Unplugged , PAX: Unplugged, Blanks, flipper, Uncle Leo, Pepsi, voodoo, The Worm, MARTA, Emoji FNGs: None COUNT: 9 It was cold, but the weinke kept us warm, Seth Avett rapping was on the playlist, Emoji paid attention today (mostly), MARTA brought coffee and bemoaned GT football, Uncle Leo spotted the wicked witch looking for Toto (pic evidence provided), voodoo wore gloves!, Blanks chair looks comfy, Pepsi borrows others yoga mats, and the The Worm got out of the rig today in record time! And the shocker, flipper complained that I did not call a squat exercise in warm up!
All in All a perfect Meathead today!*
WARMUP: – SSH – Good Mornings – ATW – Swings – Arm Circles – and after complaints…..Prying Squats
THE THANG: 6 reps each, 5 rounds, some rest in between rounds. #1 – Clean ’em Up – Dbl Cleans – Dbl Snatch – Dbl Jerks – Dbl Front Squats (as God intended!) – Dbl Swings
Order of operations is: Complex, Chain, Cheap Cookies, Chain, Complex.
Carries – – suitcase – then RDLs L, repeat carry R the RDLs R – rack carry – then lift the leg thing that flipper loves L, then right. Flapjack back.
Stolen Treasures for Olympus Backblast thanks Coach Krzyzewski Five Arise Complex (sidenote – I called it the The Five Arse Complex :peach:) – Gorilla Rows (5x e/s) – Upright Row (5x) – Floor Press (5x)
1/3 of the Balanced Complex – Single Handed Swings L (10x) – Staggered Merkins L (10x) – Single Handed Swings R (10x) – Staggered Merkins R (10x)
MARY: – Flutter Press IC – Glute Bridge – Various Superman, Wonder Woman, and Ironman – HBH for time
ANNOUNCEMENTS: Prayers for Flipper’s FIL COT: with the find PAX of Anvil
*all typos and poor grammar is intentional.
All in All a perfect Meathead today!*
WARMUP: – SSH – Good Mornings – ATW – Swings – Arm Circles – and after complaints…..Prying Squats
THE THANG: 6 reps each, 5 rounds, some rest in between rounds. #1 – Clean ’em Up – Dbl Cleans – Dbl Snatch – Dbl Jerks – Dbl Front Squats (as God intended!) – Dbl Swings
Order of operations is: Complex, Chain, Cheap Cookies, Chain, Complex.
Carries – – suitcase – then RDLs L, repeat carry R the RDLs R – rack carry – then lift the leg thing that flipper loves L, then right. Flapjack back.
Stolen Treasures for Olympus Backblast thanks Coach Krzyzewski Five Arise Complex (sidenote – I called it the The Five Arse Complex :peach:) – Gorilla Rows (5x e/s) – Upright Row (5x) – Floor Press (5x)
1/3 of the Balanced Complex – Single Handed Swings L (10x) – Staggered Merkins L (10x) – Single Handed Swings R (10x) – Staggered Merkins R (10x)
MARY: – Flutter Press IC – Glute Bridge – Various Superman, Wonder Woman, and Ironman – HBH for time
ANNOUNCEMENTS: Prayers for Flipper’s FIL COT: with the find PAX of Anvil
*all typos and poor grammar is intentional.
SACS – Magnificent Seven
Date: 2026-01-21 AO: SACS Q: lex_luthor , PAX: hoover, midriff, Roulette, lex_luthor, wildturkey, Cheese Curd, Jagger FNGs: None COUNT: 7 WARMUP: 45 Burpees THE THANG: 10 min of exercises followed by 5 minutes of sled push and snatches Lots of moaning and groaning this morning. Means that we got in some work. MARY: Flutter, WW2 situps, Heals to Heaven ANNOUNCEMENTS: March 7th event
Great job out there this AM. Boys did a good job of introducing themselves to Luke (who apparently already had a F3 name from 8 years ago – Jagger). We got right into it with 45 burpees. >From there the were Emom’s and Amraps with the sled / snatch work being the cool down exercise. hoover and I are looking into Dropkick Murphy’s but need to get discount tickets. Keep an eye out for a new job op’s for our boy. Cheese Curd was monitoring his bumble and farmer’s meet apps this morning (pretending that it was a heart rate monitor – we know the truth). midriff was wishing that he went for a run this AM (to be honest, so was I about 30 minutes in). wildturkey was doing some good impressions this morning that had the crew laughing and crying. Roulette was pushing the sled so fast that I was literally running to keep up with him – beast mode. Jagger (first time at SACS) was making it look easy (a little too easy). Great work by all.
Great job out there this AM. Boys did a good job of introducing themselves to Luke (who apparently already had a F3 name from 8 years ago – Jagger). We got right into it with 45 burpees. >From there the were Emom’s and Amraps with the sled / snatch work being the cool down exercise. hoover and I are looking into Dropkick Murphy’s but need to get discount tickets. Keep an eye out for a new job op’s for our boy. Cheese Curd was monitoring his bumble and farmer’s meet apps this morning (pretending that it was a heart rate monitor – we know the truth). midriff was wishing that he went for a run this AM (to be honest, so was I about 30 minutes in). wildturkey was doing some good impressions this morning that had the crew laughing and crying. Roulette was pushing the sled so fast that I was literally running to keep up with him – beast mode. Jagger (first time at SACS) was making it look easy (a little too easy). Great work by all.