Flingin the Bee
Date: 2024-08-09 AO: nemo-resideo Q: Roulette PAX: ToeJam, Odd Job FNGs: None COUNT: 3 THE THANG: We called an audible and switched up the route a little, end up with 3.5 miles… Only found one tree down over on Upper Ave… Thx to ToeJam for his 1st post at Nemo and Odd Job for being a regular.
Solo Soldier
Date: 2024-08-08 AO: the-phoenix Q: Hippie PAX: Hippie FNGs: None COUNT: 1 Well, gentlemen, we’ve got a tale for the ages. In the midst of Hurricane Debbie’s fury, one man stood tall – or should I say, ran fast. That’s right, Hippie, our very own F3 SOB warrior, didn’t let a little rain and wind deter him from his mission. He laced up those boots, hit the pavement, and conquered the elements.
Not only did Hippie brave the storm, but he also embodied the F3 mantra of discipline and perseverance. His solo run during Hurricane Debbie is a testament to his unwavering commitment to fitness and his F3 brotherhood.
Let’s give it up for Hippie, men! His courage and dedication are an inspiration to us all.
Not only did Hippie brave the storm, but he also embodied the F3 mantra of discipline and perseverance. His solo run during Hurricane Debbie is a testament to his unwavering commitment to fitness and his F3 brotherhood.
Let’s give it up for Hippie, men! His courage and dedication are an inspiration to us all.
Dolly was two massive traits…wind and rain
Date: 2024-08-08 AO: run Q: grasshopper PAX: grasshopper FNGs: None COUNT: 1 Only one pax showed the questionable judgment and mule-stubbornness of our forefathers.
It was wet, and it was windy, but it wasn’t the most unpleasant conditions I’ve run in this summer.
Next time I’m stopping at people’s house to pick them up on the way.
WARMUP: it me THE THANG: it me MARY: it me ANNOUNCEMENTS: it me COT: it me
It was wet, and it was windy, but it wasn’t the most unpleasant conditions I’ve run in this summer.
Next time I’m stopping at people’s house to pick them up on the way.
WARMUP: it me THE THANG: it me MARY: it me ANNOUNCEMENTS: it me COT: it me
Dolly has two massive traits…wind and rain
Date: 2024-08-08 AO: the-devils-turn Q: grasshopper PAX: grasshopper FNGs: None COUNT: 1 Only one Pax showed the questionable judgment and mule-stubbornness of our forefathers.
It was wet, and it was windy, but it wasn’t the most unpleasant conditions I’ve run in this summer.
Next time I’m coming people’s houses to pick them up on the way.
WARMUP: it me THE THANG: it me MARY: it me ANNOUNCEMENTS: it me COT: it me
It was wet, and it was windy, but it wasn’t the most unpleasant conditions I’ve run in this summer.
Next time I’m coming people’s houses to pick them up on the way.
WARMUP: it me THE THANG: it me MARY: it me ANNOUNCEMENTS: it me COT: it me
Mixing it up at Meathead
Date: 2024-08-07 AO: meathead Q: voodoo PAX: Wabbit, flipper, Uncle Leo, The Worm, voodoo FNGs: None COUNT: 5 5 pax posted with their bells at Calvary this morning. The storm on its way in brought some breeze, which was welcome considering the stifling heat and humidity we’ve been “enjoying.” Flipper liked it so much he decided to prerun.
WARMUP: SSH x 20 IC (except for Flipper and The Worm) Prying squats x 2 Sharon Towers x 10 IC Halos x 7 each direction Arm circles and flapping and twisting
THE THANG: I borrowed this workout from the beasts at the Green Level Kettlebell Club.
Doubles work: 4 times through the following: 10 rows 10 Swings 10 Cleans 10 see saw presses (5 per side) 10 reverse lunges (5 per side)
Singles work: 4 times through: – Snatch x 2 – Clean x 2 – Press x 2 – Squat x 2 – Row x 2 Switch Hands
Roxanne – swing to the beat and do a snatch whenever they say Roxanne – this was an epic fail as none of us made it all the way through the song
Thunderstruck (high plank with merkin every time they say Thunder) with the Anvil pax until time ran out.
MARY: nope
ANNOUNCEMENTS: – Mental toughness webinars start Monday and run for 6 weeks. Keep an eye on Slack for posts from Astro and Dosey Doe – There are a number of pax dealing with issues at this time, especially Sensei and his family with the loss of his wife. Please keep all of them in your prayers.
COT: Hoover took us out.
WARMUP: SSH x 20 IC (except for Flipper and The Worm) Prying squats x 2 Sharon Towers x 10 IC Halos x 7 each direction Arm circles and flapping and twisting
THE THANG: I borrowed this workout from the beasts at the Green Level Kettlebell Club.
Doubles work: 4 times through the following: 10 rows 10 Swings 10 Cleans 10 see saw presses (5 per side) 10 reverse lunges (5 per side)
Singles work: 4 times through: – Snatch x 2 – Clean x 2 – Press x 2 – Squat x 2 – Row x 2 Switch Hands
Roxanne – swing to the beat and do a snatch whenever they say Roxanne – this was an epic fail as none of us made it all the way through the song
Thunderstruck (high plank with merkin every time they say Thunder) with the Anvil pax until time ran out.
MARY: nope
ANNOUNCEMENTS: – Mental toughness webinars start Monday and run for 6 weeks. Keep an eye on Slack for posts from Astro and Dosey Doe – There are a number of pax dealing with issues at this time, especially Sensei and his family with the loss of his wife. Please keep all of them in your prayers.
COT: Hoover took us out.
Rock Walk
Date: 2024-08-07 AO: the-maul Q: super trooper PAX: markettimer, Rudy, Odd Job, midriff, teddyf3, patent_pending FNGs: None COUNT: 7
WARMUP: standard THE THANG: 3 Pax rucked it while 4 Pax took pet rocks for a tour of Stonecrest. MARY: air humper overload all around ANNOUNCEMENTS: COT:
WARMUP: standard THE THANG: 3 Pax rucked it while 4 Pax took pet rocks for a tour of Stonecrest. MARY: air humper overload all around ANNOUNCEMENTS: COT:
unintentional leg day
Date: 2024-08-07 AO: anvil Q: hoover PAX: Point Break, Snuka, deep_dish, Mr. Magoo, Erin Brokavich, Pilgrim, Circuit City, Floor Slapper FNGs: None COUNT: 9 9 men did not skip leg day at Anvil.
WARMUP: textbook stuff.
THE THANG: Hot box for dips and Lil’ Baby Hazes. 10, 15, 20 then run to the last garbage can and back, followed by people’s chair w/air presses. Rinse a repeat but with declining reps 20, 15, 10.
Legs not thoroughly smoked enough, it was speed bump suicides along the back of the parking lot. Squats and CCDs, start at 5 and increase reps by 2 for each speed bump ending at 25 reps. When we ran out of speed bumps we stopped at the baseball field and the far end of the parking lot.
MARY: Was nowhere to be found. She must be chasing a pole vaulter in France.
ANNOUNCEMENTS: Mental Toughness Monday status next Monday. Astro and Dosey Doe have a zoom call setup on how to build mental toughness.
COT: Please keep your fellow pax in your prayers. – Unplugged’s sister is starting cancer treatment – The Worm’s mother in law is going for her 6th hip replacement in a year plus cancer treatment – Sensei’s family needs prayers with the recent passing of his wife Julie
WARMUP: textbook stuff.
THE THANG: Hot box for dips and Lil’ Baby Hazes. 10, 15, 20 then run to the last garbage can and back, followed by people’s chair w/air presses. Rinse a repeat but with declining reps 20, 15, 10.
Legs not thoroughly smoked enough, it was speed bump suicides along the back of the parking lot. Squats and CCDs, start at 5 and increase reps by 2 for each speed bump ending at 25 reps. When we ran out of speed bumps we stopped at the baseball field and the far end of the parking lot.
MARY: Was nowhere to be found. She must be chasing a pole vaulter in France.
ANNOUNCEMENTS: Mental Toughness Monday status next Monday. Astro and Dosey Doe have a zoom call setup on how to build mental toughness.
COT: Please keep your fellow pax in your prayers. – Unplugged’s sister is starting cancer treatment – The Worm’s mother in law is going for her 6th hip replacement in a year plus cancer treatment – Sensei’s family needs prayers with the recent passing of his wife Julie
Breezy
Date: 2024-08-07 AO: wamrap Q: mcgee PAX: rachel, Alf, mcgee FNGs: None COUNT: 3 3 Amigos gathered for some 4 corners WAMRAP. Lots of burpees and admiring the storm clouds rolling in.
Get moving
Date: 2024-08-07 AO: sacs Q: fire_hazard PAX: wildturkey, geraldo FNGs: None COUNT: 3 Three men went fast and did exercises at SACs today. Since YHC skipped BRR training today we had to get the miles in. WARMUP: None THE THANG: Hustle up and down the hills of Raintree stopping every .25 miles for exercises. We cycled through the following 10 Burpees, 20 Bent over rows, 20 squats, 20 overhead press. MARY: no time ANNOUNCEMENTS: None COT: be greatful for everyday, remember those who have lost family and friends
Swift Cummunity slog!
Date: 2024-08-06 AO: run Q: fleetwood PAX: bratwurst, frasier, Gold Digger, flipper, Wolverine, citgo, purell, retread, fire_hazard, wildturkey, goonie, tagalong, soft_pretzel, brisket FNGs: None COUNT: 15
WARMUP: Mile out to Ballantyne Corporate close to CH for dynamic exercises. THE THANG: 800’s starting from Community House Road and Ballantyne Commons. Roughly 5K pace for half mile(Upper Rd) then recovery at a little slower than 10K pace to new entrance Ballantyne Ridge H S. Repeat back. 2 repetitions would get you 4mi. Long grades made for some difficulty maintaining pace.🥵 6:05 return. Almost all made it back to COT on time. MARY: ANNOUNCEMENTS: look for CPR training COT:
WARMUP: Mile out to Ballantyne Corporate close to CH for dynamic exercises. THE THANG: 800’s starting from Community House Road and Ballantyne Commons. Roughly 5K pace for half mile(Upper Rd) then recovery at a little slower than 10K pace to new entrance Ballantyne Ridge H S. Repeat back. 2 repetitions would get you 4mi. Long grades made for some difficulty maintaining pace.🥵 6:05 return. Almost all made it back to COT on time. MARY: ANNOUNCEMENTS: look for CPR training COT: