Called route? Never heard of him
Date: 2024-02-22 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), frasier, voodoo, flipper, Gump, bunker, Dosey Doe, Polly FNGs: None COUNT: 8 At the stroke of 0515 6 PAX headed out on the called route of Magic Kingdom… well maybe more like 0517 after Gump had to stop to tie his shoe, and they all go marching down, into the ground…. Anyways
Around 51 and Rea some headlamps approached from out of the gloom and we were 8! As pre-running Dosey Doe and Astro joined the group. For the first time in forever (shut up Ana), all PAX ran along the general route prescribed, with minimal adlib… it felt like the first time, the very first time.
Though we did not all start, or finish, at the same time, there was joy, there was fun, there was Gump refusing to let anyone pass him without a race, and we all got home safe and almost on time (Thank you 5 Knolls).
Astro took us out
Around 51 and Rea some headlamps approached from out of the gloom and we were 8! As pre-running Dosey Doe and Astro joined the group. For the first time in forever (shut up Ana), all PAX ran along the general route prescribed, with minimal adlib… it felt like the first time, the very first time.
Though we did not all start, or finish, at the same time, there was joy, there was fun, there was Gump refusing to let anyone pass him without a race, and we all got home safe and almost on time (Thank you 5 Knolls).
Astro took us out
I’m going fast again!
Date: 2024-02-23 AO: mountain-goat Q: Spammer PAX: Insomniac, retread, wildturkey, Spammer FNGs: None COUNT: 4 Today YHC led the Pax in a sprint workout on the SCMS track. We started with 15 minutes or warmup and dynamic stretching.
The main even was a total of 12 sprints that were either 1 minute or 2 minutes in duration followed by either 1 minute or 4 minutes of recovery. For this workout, recovery meant full stop, everyone regroup and catch your breath. We restarted each sprint at whatever point on the track where we regrouped. The format for the sprint/recovery was: (1/1, 1/1, 1/1, 2/4) x 3.
We finished out our remaining time running a final 2 1/2 laps on the track to cooldown.
And finally, a local legend was awarded (unintentionally) to YHC for a short segment that we ran while warming up.
The main even was a total of 12 sprints that were either 1 minute or 2 minutes in duration followed by either 1 minute or 4 minutes of recovery. For this workout, recovery meant full stop, everyone regroup and catch your breath. We restarted each sprint at whatever point on the track where we regrouped. The format for the sprint/recovery was: (1/1, 1/1, 1/1, 2/4) x 3.
We finished out our remaining time running a final 2 1/2 laps on the track to cooldown.
And finally, a local legend was awarded (unintentionally) to YHC for a short segment that we ran while warming up.
Mortal Kombat Challenge
Date: 2024-02-22 AO: the-phoenix Q: war_eagle PAX: Roulette, Skippy (Indianapolis), Rousey, kirby, wildturkey, teddyf3 FNGs: None COUNT: 7
WARMUP: Mosey to the lower field at the Y. Standard COP warmup. Then to get the blood flowing we did 3 runs up the hill with 3 burpees at the top. Now that we were warmed up it was time for the main event. THE THANG: YHC had strategically placed some gear at the Y soccer field. Pax were to split into pairs. P1 does gear exercise while P2 ran to other cone about 30 yards away and did listed core exercise. The core exercise was the timer and when finished went back and flap jacked with P1. After each round of gear work was done the teams did a lap around the track. Total of 4 rounds with the first team to finish winning Mortal Kombat. Now time to pick your weapon choice of 25 lb plates, 35 lb ruck sack and 35-40 lb cinder blocks. Begin MORTAL KOMBAT!!!’ Gear rounds: 250 bent rows 200 curls 200 overhead presses 200 chest presses (legs off the ground)
Core rounds: 15 leg raises 20 boxcutters 10 each leg pistol crunch 20 lbc’s
The teams crushed it. The team of Skippy and Rousey got out to a lead but Team Wild Teddy quickly caught up. Team Kirby/Roulette/War Eagle made up serious ground in the 4th and final round with Roulette banging out chest presses like a mad man and attacking the lap like being shot out of a cannon. Final results were Skippy/Rousey 1st with Wild Teddy close 2nd and Roulby Eagle on their heels in 3rd. MARY: Pax helped ol War Eagle out and carried gear back to Hawk Ridge (not Endhaven as I called it). That left time for 5 mins if Mary where everyone called an exercise: ANNOUNCEMENTS: Blood drive 3/8 Madison’s 2.0 heading up a 5k on 3/9 COT: YHC took us out
WARMUP: Mosey to the lower field at the Y. Standard COP warmup. Then to get the blood flowing we did 3 runs up the hill with 3 burpees at the top. Now that we were warmed up it was time for the main event. THE THANG: YHC had strategically placed some gear at the Y soccer field. Pax were to split into pairs. P1 does gear exercise while P2 ran to other cone about 30 yards away and did listed core exercise. The core exercise was the timer and when finished went back and flap jacked with P1. After each round of gear work was done the teams did a lap around the track. Total of 4 rounds with the first team to finish winning Mortal Kombat. Now time to pick your weapon choice of 25 lb plates, 35 lb ruck sack and 35-40 lb cinder blocks. Begin MORTAL KOMBAT!!!’ Gear rounds: 250 bent rows 200 curls 200 overhead presses 200 chest presses (legs off the ground)
Core rounds: 15 leg raises 20 boxcutters 10 each leg pistol crunch 20 lbc’s
The teams crushed it. The team of Skippy and Rousey got out to a lead but Team Wild Teddy quickly caught up. Team Kirby/Roulette/War Eagle made up serious ground in the 4th and final round with Roulette banging out chest presses like a mad man and attacking the lap like being shot out of a cannon. Final results were Skippy/Rousey 1st with Wild Teddy close 2nd and Roulby Eagle on their heels in 3rd. MARY: Pax helped ol War Eagle out and carried gear back to Hawk Ridge (not Endhaven as I called it). That left time for 5 mins if Mary where everyone called an exercise: ANNOUNCEMENTS: Blood drive 3/8 Madison’s 2.0 heading up a 5k on 3/9 COT: YHC took us out
There’s a parking deck right there…
Date: 2024-02-23 AO: the-brave Q: Odd Job PAX: soft_pretzel, kirby, midriff, Skippy (Indianapolis), fire_hazard, picasso FNGs: None COUNT: 7 WARMUP: SSH, IW, Merkin, down dog.
THE THANG: Big loop in the rain, right past like 100 parking decks. Stops for wheelbarrows over the bridge, step ups, merkins, lunge walks, toes to bar, dips, etc. Finished with an ironic few sets of merkins and peoples chair in the only dry spot in Ballantyne. Great work out there gents.
ANNOUNCEMENTS: Fire Hazard says “It’s not raining at Panera”. Good point.
COT: Thanks for the take out SP. Solid second F at the Panera.
THE THANG: Big loop in the rain, right past like 100 parking decks. Stops for wheelbarrows over the bridge, step ups, merkins, lunge walks, toes to bar, dips, etc. Finished with an ironic few sets of merkins and peoples chair in the only dry spot in Ballantyne. Great work out there gents.
ANNOUNCEMENTS: Fire Hazard says “It’s not raining at Panera”. Good point.
COT: Thanks for the take out SP. Solid second F at the Panera.
Rainy Parking Deck
Date: 2024-02-23 AO: centurion Q: margo PAX: snowflake, Rawhide, Starch, Snuka, Point Break, Emoji, Hawkeye, Icarus, Project Z FNGs: None COUNT: 10 We did some cool stuff in the parking deck. The end!
Where have all the Spartans gone?
Date: 2024-02-22 AO: sparta Q: retread PAX: Shawn Heath, Keystone, retread FNGs: None COUNT: 3 It was a Three Amigos kind of morning at Sparta as Joker and Keystone joined me for a loosely constructed workout. We started out with a warmup run to Covenant Day, then ran around the parking lot a few times, mixing in merkins and squats. We proceeded to Fullwood and Hampton Green before we were chased away by an angry dog. We spent the rest the hour exploring hidden areas in Matthew, including the farthest reaches of Freemont and Jefferson Streets. We totaled 6 miles before joining the Peak 51 Pax for COT.
Tabata Thursday
Date: 2024-02-22 AO: peak-51 Q: slim_fast PAX: slim_fast, Rudy, Spammer FNGs: None COUNT: 3 Tabata Circuit Workout in the Seaboard Parking lot. There will probably be a lot more workouts like this as we start to transition this workout to a no-run workout, in an effort to get more people out. Anyone who wants a run option can come pre-run with us before launch.
Awards are Meanless….Legacy Counts
Date: 2024-02-21 AO: meathead Q: Unplugged PAX: voodoo, Emoji, Uncle Leo, Wabbit, Hotty Totty FNGs: None COUNT: 6 WARMUP: THE THANG: Lawnmower Rows5 x (3-5-8) Goblet Squats5 x (3-5-8)
Heavy Swings5 x (3-5-8) Explosive Merkins5 x (3-5-8) Rounds 3, 4, &, 5 we did sets of 16 to save time. high_tide filled this workout with reps on reps on reps!
Suitcase carries L/R to the big light and back.
MARY: No time. ANNOUNCEMENTS: Blood Drive and 5K with Madison
COT: With the fine PAX of Anvil
Great group today with some quality mumble chatter Uncle Leo and voodoo kept me on my toes with reps and set count. Great work by HottyTotty pushing hard whilst getting coached by Voodoo and Uncle Leo. Wabbit quietly killing over in Tesla corner. Emoji doing lots of flying merkins….respect!
The playlist was famous musicians/groups that never won a Grammy. The groups we got to were: – Audio Slave – Run DMC – Doors (died early) – Buddy Holly (plane crash with the Big Bopper and Richie V) – Jimmi Hendrix (died earlyish) – Bob Marley (died earlyish) – Diana Ross – The Who – Ramones – Beach Boys – Queen – Pantera
Ran out of time for: – Nas – Journey – Grateful Dead – GnR
-UP out.
Heavy Swings5 x (3-5-8) Explosive Merkins5 x (3-5-8) Rounds 3, 4, &, 5 we did sets of 16 to save time. high_tide filled this workout with reps on reps on reps!
Suitcase carries L/R to the big light and back.
MARY: No time. ANNOUNCEMENTS: Blood Drive and 5K with Madison
COT: With the fine PAX of Anvil
Great group today with some quality mumble chatter Uncle Leo and voodoo kept me on my toes with reps and set count. Great work by HottyTotty pushing hard whilst getting coached by Voodoo and Uncle Leo. Wabbit quietly killing over in Tesla corner. Emoji doing lots of flying merkins….respect!
The playlist was famous musicians/groups that never won a Grammy. The groups we got to were: – Audio Slave – Run DMC – Doors (died early) – Buddy Holly (plane crash with the Big Bopper and Richie V) – Jimmi Hendrix (died earlyish) – Bob Marley (died earlyish) – Diana Ross – The Who – Ramones – Beach Boys – Queen – Pantera
Ran out of time for: – Nas – Journey – Grateful Dead – GnR
-UP out.
Would you rather do this workout or anything else?
Date: 2024-02-21 AO: the-maul Q: picasso PAX: Smash, kirby, madison, patent_pending, Loogie, madame_tussauds, commish, wingman, chippy, Skippy (Indianapolis), f3bigtuna FNGs: None COUNT: 12
WARMUP: Some light Murderhorn with called exercises.
THE THANG: A very loose concept based around a ChatGPT suggested “Would you rather” workout. It wasn’t good so no there’s no reason to put it in the F3 archives but we managed to run 2+ miles and lift some rocks.
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT: It was great seeing the OG Maul Squad join us. Let’s keep this momentum into the warm weather next week! Sorry about the take out, not my finest.
And I forgot to take a picture so I generated one with AI instead. Let me know which one you are.
WARMUP: Some light Murderhorn with called exercises.
THE THANG: A very loose concept based around a ChatGPT suggested “Would you rather” workout. It wasn’t good so no there’s no reason to put it in the F3 archives but we managed to run 2+ miles and lift some rocks.
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT: It was great seeing the OG Maul Squad join us. Let’s keep this momentum into the warm weather next week! Sorry about the take out, not my finest.
And I forgot to take a picture so I generated one with AI instead. Let me know which one you are.
Librarian or Refrigerator
Date: 2024-02-21 AO: wamrap Q: rachel PAX: Alf, Orange Whip, double_e, rachel, O Tannenbaum, mcgee, Mile High, Librarian FNGs: None COUNT: 8 Parking deck fun and a little confusion but everyone got their money’s worth. Welcome WAMRAP newbie Librarian.