Bags return to Swole
Date: 2024-08-12 AO: swole Q: voodoo PAX: Emoji, high_tide, The Worm, voodoo FNGs: None COUNT: 4 Today, 4 pax circled up at McAlpine Elementary for their weekly dose of Swole. The weinke consisted of week 1/workout 1 of the Bell & Bag program.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
Olympic Hills
Date: 2024-08-12 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, hairball, gumbo FNGs: None COUNT: 5 Run down the murderhorn and run back up it.
Shaking it up
Date: 2024-08-12 AO: chubby-hubby Q: Cheese Curd PAX: stonecold, Mr Brady, grasshopper, Spammer, turkey_leg, geraldo, Mr Freeze FNGs: 1 Mr Freeze COUNT: 8 There was a 5:15 crew and a 5:30 crew. The early birds hit the McHorsey hills and did repeats, the 5:30 crew, left the comfort of the greenway and went up towards Sardis
WARMUP: no warmups needed
THE THANG: 5:15 crew, Turkey Leg, Grass Hopper, Spammer, FNG – Dave (Mr Freeze), YHC and Oona ran up the hill and back down, to yucca and back, to the top of yucca and back…you know the drill. Most of us had 1,000 ft of very on the day
The 5:30 crew (I am told), hit the sidewalks for an out and back. That is not a flat greenway run, so way to get after it!
MARY: not today ANNOUNCEMENTS: Sensei lost his wife last week, please continue to keep them in your prayers and they find the new normal without his wife, 2.0’s mother, and ultimate family rock!
COT: good to get out this am. Hillier than normal.
grasshopper not only celebrated his birthday today on Horsey, his 5 F3 anniversary and had is :cherries: :collision: running repeats. As he said, “hill repeats as advertised”.
Good to finally give Dave – FNG Mr Freeze, a F3 name. He has been sniffing around doing Java run and even got on slim_fast BRR team. First official workout and got himself a cool name. Dude had a heart attach and they put him in a deep freeze! Crazy stuff
turkey_leg is fast and lead the pack again
Spammer was grinding all morning
Oona dog and I ran well behind TL and GH. YHC attempted to break a branch with his foot yesterday, probably bruising my heel. Good news after 4 miles, it finally went numb and I almost ran pain free after that.
For the 5:30 boys, I assumed they had glorious conversation. Maybe they’ll chime in.
Alright, gotta work!
WARMUP: no warmups needed
THE THANG: 5:15 crew, Turkey Leg, Grass Hopper, Spammer, FNG – Dave (Mr Freeze), YHC and Oona ran up the hill and back down, to yucca and back, to the top of yucca and back…you know the drill. Most of us had 1,000 ft of very on the day
The 5:30 crew (I am told), hit the sidewalks for an out and back. That is not a flat greenway run, so way to get after it!
MARY: not today ANNOUNCEMENTS: Sensei lost his wife last week, please continue to keep them in your prayers and they find the new normal without his wife, 2.0’s mother, and ultimate family rock!
COT: good to get out this am. Hillier than normal.
grasshopper not only celebrated his birthday today on Horsey, his 5 F3 anniversary and had is :cherries: :collision: running repeats. As he said, “hill repeats as advertised”.
Good to finally give Dave – FNG Mr Freeze, a F3 name. He has been sniffing around doing Java run and even got on slim_fast BRR team. First official workout and got himself a cool name. Dude had a heart attach and they put him in a deep freeze! Crazy stuff
turkey_leg is fast and lead the pack again
Spammer was grinding all morning
Oona dog and I ran well behind TL and GH. YHC attempted to break a branch with his foot yesterday, probably bruising my heel. Good news after 4 miles, it finally went numb and I almost ran pain free after that.
For the 5:30 boys, I assumed they had glorious conversation. Maybe they’ll chime in.
Alright, gotta work!
The Weinke That Shall Not Be Named…
Date: 2024-08-10 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, flipper, mighty_mite, ickey_shuffle FNGs: None COUNT: 6 A half dozen pax took to the pavement and chose to get better this morning. Unfortunately, one of those pax woke up and chose violence (via weinke). Although we pumped under the watchful eye of two local cops, YHC slowly beat down the pax with a non-spreadsheet workout. Flipper and Voodoo made the questionable decision to make the beatdown incrementally harder with a several mile pre-run. The Worm and Mighty Mite kept the mumblechatter going and Ickey added some musical hot takes as we all sweated through this one. While not quite a bootcamp, today’s workout kept the heart rates up and probably counted as cardio under most clinical definitions. Nevertheless, per popular request, we’ll plan to give this weinke the William Wallace treatment (i.e., hanged, drawn, and quartered) and put it in the archives to never be repeated again. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) EMOM #1 (10 min.) – Minute A: Side Straddle Hop (50 sec.; decrease by 5 sec. each time so the last go round is 30 sec.) – Minute B: Single-bell thruster + 1x additional press; thruster + 1x additional press; and one final thruster with no additional presses (one time through each side) 2) Snatch/Row/Press Complex (5 sets; with rest in between each one) – Snatches – L (5x) – Lawnmower row – R (10x) – Chest press (lying on back) (5x) – 2x times through with rest between and alternating to the other arm on the second time for the snatches and lawnmower rows 3) EMOM #2 (10 min.) – Minute A: Single-handed heavy swings (10x; any combination of arms per pax’s choice) – Minute B: Rotating each time – see below: – B1: Static holds w/ double bells (waiter, rack, and farmer – 10 sec. each so 30 sec. total) – B2: SLDL (5x e/s) – B3: KB curls (10x) – B4: Renegade rows (10x total or 5x e/s) – B5: Goblet squats (10x) 4) Double-bell carries – Combo of farmers, double-racked, waiter/farmer, and farmer/lunge…ugh 5) Random Combo Complex (1 set due to lack of time) – Transformer squats – L (5x) – Press complex – R (2x one-handed swings; clean; 5x jerk presses) – Merkins (10x) – Rest – Press complex – L (2x one-handed swings; clean; 5x jerk presses) – Transformer squats – R (5x) – Merkins (10x) MARY: Just enough time for a 30 sec. glutebridge ANNOUNCEMENTS: – Mental toughness Zoom series starts this Monday and runs for 6 weeks. Keep an eye on Slack for posts from Astro and Dosey Doe – Prayers for a number of our brothers dealing with issues at this time, especially Sensei and his family with the loss of his wife – Next week we kickoff the updated and renewed Bells & Bags series. Graciously, Flipper has stepped up to Q Olympus next Saturday as YHC will be out of the country. Swing/lift ’em well in my absence, gents COT: Joined with the Rock for a joint COT
A Swampy Showdown at the Disc Golf Invitational
Date: 2024-08-09 AO: the-brave Q: midriff PAX: wingman, wildturkey, soft_pretzel, bunker, frasier, Hippie, fire_hazard FNGs: None COUNT: 8 Good morning, ladies and gentlemen, and welcome to the first-ever Brave Disc Golf Invitational. The conditions today were far from ideal — wet, swampy, and utterly unforgiving. But that didn’t stop our competitors from giving it their all in this unique blend of speed, strategy, and sheer determination. Welcome to Speed Disc Golf.
The teams were set: On one side, we had the formidable foursome of Frasier, Bunker, Wild Turkey, and Hippie—an intimidating lineup of veterans with a history of dominance. On the other side, the underdog quartet of Midriff, Wingman, Soft Pretzel, and Fire Hazard, ready to take on the challenge despite the odds stacked against them.
As the PAX jogged to the old golf course, there was a sense of anticipation in the air. The grass squelched underfoot, and the low fog hovered over the fairways like a scene from a suspenseful thriller. With discs in hand and competitive spirits high, the battle began.
Team Frasier, known for their precision and power, took an early lead. Frasier himself displayed remarkable accuracy on the throws, with Bunker backing him up with solid form. Wild Turkey’s experience shone through, and Hippie brought an infectious energy that kept his team in high spirits.
But Team Midriff wasn’t about to be outdone. Wingman unleashed some surprisingly long throws, while Soft Pretzel provided steady, reliable backup. Fire Hazard, with his characteristic fire in the belly, powered through the exercises, pushing his team forward. And Midriff, ever the strategist, kept his team focused and motivated through the swampy trials (despite providing unclear directions on cone placement multiple times).
As the teams traversed the course, battling the elements and each other, the gap began to close. As they approached the back 5 holes, Team Frasier’s grit and determination started to pay off as they sustained a 3-hole lead approaching the final hole.
In the end, there were no losers on this day—only men who had faced the swamp and come out stronger. The Brave Disc Golf Invitational will undoubtedly be remembered as a classic, setting the stage for future battles on these hallowed, muddy grounds. Until next time, keep your discs dry and your form strong.
COT: Prayers for an F3 brother recently diagnosed with cancer. YHC shared this truth as a reminder to invest in our wives/partners: Women Need Love and Men Need Respect. Without love there is no respect. Without respect there is no love.
The teams were set: On one side, we had the formidable foursome of Frasier, Bunker, Wild Turkey, and Hippie—an intimidating lineup of veterans with a history of dominance. On the other side, the underdog quartet of Midriff, Wingman, Soft Pretzel, and Fire Hazard, ready to take on the challenge despite the odds stacked against them.
As the PAX jogged to the old golf course, there was a sense of anticipation in the air. The grass squelched underfoot, and the low fog hovered over the fairways like a scene from a suspenseful thriller. With discs in hand and competitive spirits high, the battle began.
Team Frasier, known for their precision and power, took an early lead. Frasier himself displayed remarkable accuracy on the throws, with Bunker backing him up with solid form. Wild Turkey’s experience shone through, and Hippie brought an infectious energy that kept his team in high spirits.
But Team Midriff wasn’t about to be outdone. Wingman unleashed some surprisingly long throws, while Soft Pretzel provided steady, reliable backup. Fire Hazard, with his characteristic fire in the belly, powered through the exercises, pushing his team forward. And Midriff, ever the strategist, kept his team focused and motivated through the swampy trials (despite providing unclear directions on cone placement multiple times).
As the teams traversed the course, battling the elements and each other, the gap began to close. As they approached the back 5 holes, Team Frasier’s grit and determination started to pay off as they sustained a 3-hole lead approaching the final hole.
In the end, there were no losers on this day—only men who had faced the swamp and come out stronger. The Brave Disc Golf Invitational will undoubtedly be remembered as a classic, setting the stage for future battles on these hallowed, muddy grounds. Until next time, keep your discs dry and your form strong.
COT: Prayers for an F3 brother recently diagnosed with cancer. YHC shared this truth as a reminder to invest in our wives/partners: Women Need Love and Men Need Respect. Without love there is no respect. Without respect there is no love.
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.