Introduction

Introduction

Date: 2024-01-23 AO: 3rdf-timekeeper Q: frasier PAX: Gump, frasier, Roulette, Hippie FNGs: None COUNT: 4 The Amen Effect – Introduction
Roulette leads next week. Chapter 1 – Show Up

[3rdf-timekeeper] Show up

Date: 2024-01-30 AO: 3rdf-timekeeper Q: Roulette PAX: Roulette, Gump, citgo, bratwurst, frasier FNGs: None COUNT: 5 The Amen Effect: Chapter 1 – Show Up
Gump leads next week: Chapter 2 – Please, Hold On

How Do You Like My Hoodie?

Date: 2024-01-30 AO: falcon-crest Q: hopper PAX: geraldo, Cheese Curd, deep_dish, jet_fuel, puddin_pop, Tuna, Huddle House, Bootlegger, Hops, Snuka, gummy, semi-gloss, marge, ductwork, hopper, Erin Brokavich, poptart, Focker FNGs: None COUNT: 18 After a paltry disclaimer, recognition of Gummy’s 7 year hiatus from F3 and that Deep Dish is running a 1/2 marathon (shamed into it by his 2.0), the pax launched at the workout formerly known as Hawks Nest — into what would be a running workout as per Hopper’s warning yesterday. Lots of mumblechatter as you would expect from the pax. Things of note: pax did a Nickel Triple, that’s when the Q calls a Triple Nickel but doesn’t allow nearly enough time, so it’s three rounds instead of five; Hopper & Gummy wore matching hoodies – cute. Huddle House just got back from skiing in Utah yesterday – T-claps for posting…site Q duty, really. That’s all for this substi-slackblast…gotta go pop some vitamin-I (ibuprofen – credit to Gummy on that). EH someone you haven’t seen in a while…or an FNG. Remember when we used to have FNG’s join us?

High mileage swift!

Date: 2024-01-30 AO: swift Q: Wolverine PAX: frasier, Chopper, Gump, hairball, Wolverine, midriff, kirby, soft_pretzel, flipper, bratwurst, Fletch, Saigon Sam FNGs: None COUNT: 12 Mosey about a mile to launch point for some dynamic stretching.   Timed 7 min threshold run, 2 min recovery Rinse and repeat 4x Recovery run about 1 mi back to COT Eleanor took us out

FT – BC

Date: 2024-01-30 AO: fast-twitch Q: retread PAX: Alf, Benny, jrr_tolkien, Runstopper, fleetwood, retread FNGs: None COUNT: 6 WARMUP: 1 mile warmup to intersection of Beckmore and 51. THE THANG: Starting at the intersection of Beverly Crest and Beckmore, go right until you reach 51, 10 merkins. Return to the middle, 10 squats, go left until you hit Providence, 10 merkins. Repeat until 0600 where we regrouped and returned to launch. Strong efforts by all Pax this morning. This workout never fails to deliver a direct kick to the cajones. COT: Fleetwood closed us out in prayer.

Not a lot of running …..

Date: 2024-01-29 AO: firestarter Q: Franky PAX: Rousey, Point Break, Watergate, Deadbolt, Odd Job FNGs: None COUNT: 6 WARMUP: short run to the parking lot. 20 SSH, 20 merkins, plank, dynamic stretching THE THANG: 11s American hammers, run around the fountain, flutter kicks. Mosey to the tunnel for 50 arm raises. Then off to the yoga studio. 10 windmills, run up the stairs, 10 lounges at the other side. Repeat 5 times. Side shuffle run to the parking lot by target. Supermen, plank, more running and a few sprints at the end MARY: no time for that. ANNOUNCEMENTS: I forgot. COT: short and sweet. I had to go.

You must not come to Basecamp?

Date: 2024-01-29 AO: base-camp Q: Orange Whip PAX: hopper, Smash, O Tannenbaum, Floor Slapper, thunder_road, Snuka, Focker, Orange Whip, Limey FNGs: None COUNT: 10 (Very sorry, missed ONE PAX, please remind me so I can update)
Mr Magoo and I did some site Q trading a while back so I was on the schedule for a very rare Base Camp visit.
I arrived to hear Floor Slapper (yes the Q arrived after FS, which was the shocker of the morning) was talking about leaving the house while his wife was making all sorts of weird noises and his vacuum cleaner was running. OT commented that at least the house will be clean when you get home.  
Proper disclaimer which Mermaid would have been proud of and we were off…
The Thang Ran down Strawberry, circle up with stuff Ran back up and did Sister MCs and Merkins at each speed hump and road respectively.
Track – did man makers, sit ups and Superman’s 5x while running track + hot lap
Burpee ladder – 5, 10, 15 with situps in between
Partner cumulative sets
5 min ABstacles
Stop
Limey mentioned at the onset that this was “moderate Monday” and I asked if that was the same as Take it Easy Tuesday, Wind down Wednesday, Half-Ass Thursday or Fun-Friday?
At some point we have to have a hard day – and on that note you all are invited to WAMRAP on Wednesday which will wake you up…
I wanted to lead a proper Metro style workout today and I felt we more or less did. Focker said that I must not ever go to Basecamp when I called a regular exercise 🤷‍♂️
Lots of mumble chatter about Terminator 2, OHIO state transfer portal, NFL playoffs, my squeaky shoe and more.
YHC took us out. Prayers for all of us carrying the weight of many things as men…lean on God and the men of F3 and keep an eye out for those who may be struggling

Finding Hills

Date: 2024-01-29 AO: run Q: frasier PAX: bunker, Chopper, Dosey Doe, fleetwood, jrr_tolkien, Polly, retread, wingman FNGs: None COUNT: 9 WARMUP: THE THANG: New ground again with no drops. 5.2 miles and a little more for some people. MARY: ANNOUNCEMENTS: Polly has next week. COT:

Wiping away the tears

Date: 2024-01-29 AO: chubby-hubby Q: Cheese Curd PAX: Broken Arrow, Full House, grasshopper FNGs: None COUNT: 4 WARMUP: nope THE THANG: run about 2.25 miles out and back MARY: nope ANNOUNCEMENTS: nope COT: Kind of a quiet run. Grasshopper still fresh off the second half ass kicking his Lions received yesterday. He got after it early 5:10 and ended after us with some hill repeats. As for Full House, Broken Arrow, Oona dog and YHC. We stuck to the plan at a healthy pace and got done on time.

TGI….Monday???

Date: 2024-01-29 AO: swole Q: flipper PAX: The Worm, Uncle Leo, Emoji, flipper FNGs: None COUNT: 4 WARMUP: SSH, Around the World, SLDLs, Windmill, LSS, Flails THE THANG: The spreadsheet called for increased weight, but reduced weight. ThePAX accepted the call and we completed Fibonacci supersets of pull-ups and Goblets, then swings and merkins. Emoji accepted the challenge offered to take on YHCs 24 and handled every rep with his usual dauntless cheer. TheWorm fought down the urge for involuntary regurgitation from a new preworkout, and Leo was his usual dryly witty self. After some suitcase carries we proceeded to…
MARY: Boat Canoe, flute bridge, Superman, elbow plank.
ANNOUNCEMENTS: savage race CSAUP in June COT: YHC took us out