Meat and Potatoes
Date: 2025-10-08 AO: the-maul Q: war_eagle PAX: SweetWater, teddyf3, super trooper FNGs: None COUNT: 4 WARMUP: Mosey to Target for warmup and stretches. THE THANG: Partner rock work at St. Matt’s. P1 does called lifting exercise while P2 runs to 3rd light and does called core exercise. Then flapjack. Round 1 – 150 curls and 10 dying cockroaches Round 2 – 125 overhead presses and 10 H2H Round 3 – 150 rock squats and 10 JLo’s Round 4 – Due to time everyone did 50 calf raises on curb with rock. Then 50 more calf raises on a curb while returning rocks…you know for good measure. Head back but detour behind Target for 10 merkins at each speed bump (6). Finish with 5 minutes of Mary.
MARY: Yep, throughout. ANNOUNCEMENTS: Innvergence this Saturday. 6:00 at The Bull Ring. If you have ever participated in F3 this is a good chance to have a voice in SOB. Beer and Burpees this Saturday. See SweetWater for details. COT: YHC took us out.
MARY: Yep, throughout. ANNOUNCEMENTS: Innvergence this Saturday. 6:00 at The Bull Ring. If you have ever participated in F3 this is a good chance to have a voice in SOB. Beer and Burpees this Saturday. See SweetWater for details. COT: YHC took us out.
Oh the places we will go!
Date: 2025-10-07 AO: falcon-crest Q: Hops PAX: Emoji, Fotomat, puddin_pop, Snuka, Slingshot, IHOP, high_tide, Erin Brokavich FNGs: None COUNT: 9 Emoji & Fotomat came in late, we kindly waited (shouldn’t have but we did) and then launched….. and then the Q started struggling. Need to make this F3 thing more of a habit! Yikes. Anyhoo, we went 2.25 according to someone’s Strava-compatible device. Stopped periodically for some Mary and towards the end for some reformed rock work at Hope church. Puddin’ was reminiscing about Oktoberfest’s of yesteryear. IHOP is heading to the Cotswolds (not Cotswold), Snuka will be heading back to Guatemala in late spring/early summer, Slingshot’s headed to Charlottesville, Emoji’s headed to California, Puddin to Atlanta…assume High Tide (ran in, by the way – T-claps), Fotomat and Erin are heading to work in/around the Queen City. I’m going somewhere…any ideas? Mumblechatter was good, not great; but the owl chatter during COP was outstanding. Announcements: much blood was letted at last Friday’s drive – T-claps to MARTA, F3 Vampire and all who gave. Christmas party 2 months from today (12/7) at Hops’ home. Hoover is dressing as the abominable snowman and Gloss as Santa. We all know who the elves are. Closed COT with a prayer that we would all have eyes and ears for the needs of others. And then meet those needs. There’s an old phrase for this: “Love your neighbor”. And the Greek word for love in this is an action verb, not a feeling. Have a good week, men.
The distance
Date: 2025-10-07 AO: fast-twitch Q: Alf PAX: Benny, Runstopper, deep_dish, Alf, hopper, Astro (Kyle Kirchhoff), turkey_leg, jet_fuel, marge, gummy, ductwork, geraldo, tuck, flipper FNGs: None COUNT: 14 Showed up to a crowd of men at Crunch reluctantly crouched at the starting line.
Completely useless disclaimer was given and off to Arbo View and Bon Rea.
Some circles. Some straightaways. Some mumble chatter.
A little stretch at the end with the 3 extra minutes.
Thanks to Astro for the takeout.
Completely useless disclaimer was given and off to Arbo View and Bon Rea.
Some circles. Some straightaways. Some mumble chatter.
A little stretch at the end with the 3 extra minutes.
Thanks to Astro for the takeout.
We’ll keep an eye on it…
Date: 2025-10-07 AO: bagpipe Q: Roulette PAX: Starch, wildturkey, F3 Elsa, kirby, Blue Tent, Hawkeye FNGs: None COUNT: 6 WARMUP: Mosey toward Brixham park, stopped for some standard fare SSH, IW, around the circle plank, mountain climbers THE THANG: kirby was doing his best to get free medical advice from Blue Tent So we started off with three rounds of three exercises to make good use of the benches at Brixham park 10x Dips 10x Step-ups 10x Derkin Carolina Dry Docks Then in honor of Hawkeye we did a little 4 Corners of Core work, 5 burpees in the center each time, Big Boys, Flutter, Pistol Preztel Crunches, and Plank-ups Back to the Benches for some team work, another three rounds Bench presses, split squats, incline ‘mericans Mosey to Sara’s YMCA 30 yard lunge walk, Cocaine Bear back Mosey to Loch Ness Wall sit, Low dips, Calf raises, Diamond Inclines Mosey Home, circling back for the six every 100 meters MARY: Flutter, Pretzel crunch, Dolly ANNOUNCEMENTS: Invergence this Saturday, Bull Ring, be there COT: Show up, do the work
Better late than never
Date: 2025-10-06 AO: base-camp Q: MARTA PAX: thunder_road, Smash, Mr. Magoo, O’Tannenbaum, grave_dancer, Limey FNGs: None COUNT: 7 I showd up to Limeys chagrin who thought I was either lost or in search of a new field to sling a disc. Wrong on both accounts… it’s my bi- annual Q at basecamp. It was a quiet bunch with the men working off the weekend with some mild nate bartgatze quotes. Ot is quite proud he can do his own laundry.
WARMUP: Standard fare
THE THANG: Triple nickel lbcs and squats on the adjacent hill. Mosey back for Dora 1-2-3 with inclined merkins, Dips, and lbcs.
Mosey down for a variety of rock work and jogging. Kill time with a couple sets of air presses and punches. MARY: Lbcs, Boone crunch, ROSALITA, flutter and freddy ANNOUNCEMENTS: Fellowship Friday this week! COT:
WARMUP: Standard fare
THE THANG: Triple nickel lbcs and squats on the adjacent hill. Mosey back for Dora 1-2-3 with inclined merkins, Dips, and lbcs.
Mosey down for a variety of rock work and jogging. Kill time with a couple sets of air presses and punches. MARY: Lbcs, Boone crunch, ROSALITA, flutter and freddy ANNOUNCEMENTS: Fellowship Friday this week! COT:
No plans survive….
Date: 2025-10-06 AO: swole Q: flipper PAX: Pepsi, Unplugged, Emoji, Toto, Fotomat, Roulette, wildturkey, The Worm, flipper FNGs: None COUNT: 9 YHC had it all figured, the spreadsheet reviewed, the music selected, the alarms went off on time. What YHC should have remembered is that no plan survives first contact with a Monday… but more on that later
WARMUP: SSH, Swings, IW, Cleans, Arm Circles & Scare Crows, Prying Squat THE THANG: Yet another Norwegian 4X4 was upon us and things started quite smoothly. The first set was in the books, then it all went wrong when YHC’s speaker died in the middle of the second set. In efforts to get new tunes rolling a second speaker was attempted… no dice. YHC lost sight of the timer and PAX were left in the lurch to figure out transitions and it wasn’t until the second rest that we got our tunes back courtesy of YHC’s truck speakers… anyways, on to the thang
Norwegian 4X4 of: -1 minute switch hand swings -1 minute 30/30 split of L/R Heavy Lawnmowers -1 minute 30/30 split of L/R Half Kneeling Presses -1 minute of goblet squats
Post above we got two more sets at 3:00 of work with a 2:00 recovery period in between. Those 3:00 were AMRAP of 10 Heavy Swings, 10 Merkins, and 10 Jump Squats.
And that was time. Thanks for bearing with me this AM PAX
MARY: No time ANNOUNCEMENTS: Christmas Party around 12/7 is being contemplated.
COT: YHC took us out.
WARMUP: SSH, Swings, IW, Cleans, Arm Circles & Scare Crows, Prying Squat THE THANG: Yet another Norwegian 4X4 was upon us and things started quite smoothly. The first set was in the books, then it all went wrong when YHC’s speaker died in the middle of the second set. In efforts to get new tunes rolling a second speaker was attempted… no dice. YHC lost sight of the timer and PAX were left in the lurch to figure out transitions and it wasn’t until the second rest that we got our tunes back courtesy of YHC’s truck speakers… anyways, on to the thang
Norwegian 4X4 of: -1 minute switch hand swings -1 minute 30/30 split of L/R Heavy Lawnmowers -1 minute 30/30 split of L/R Half Kneeling Presses -1 minute of goblet squats
Post above we got two more sets at 3:00 of work with a 2:00 recovery period in between. Those 3:00 were AMRAP of 10 Heavy Swings, 10 Merkins, and 10 Jump Squats.
And that was time. Thanks for bearing with me this AM PAX
MARY: No time ANNOUNCEMENTS: Christmas Party around 12/7 is being contemplated.
COT: YHC took us out.
South of the border
Date: 2025-10-06 AO: run Q: frasier PAX: bunker, Dosey Doe, gumbo FNGs: None COUNT: 4 WARMUP: THE THANG: very easy, laid-back run. MARY: ANNOUNCEMENTS: COT:
What did we ever do to Norway?
Date: 2025-10-04 AO: olympus Q: flipper PAX: Pepsi, Monopoly, Emoji, Wabbit, ickey_shuffle, flipper, taggart FNGs: None COUNT: 7 YHC pulled into the parking lot to find multiple PAX present awaiting the beat down, including taggart so I assumed I was 30 minutes late. Luckily my sleep deprived brain was corrected by the big man who quickly gave us the explanation for his early arrival, weird that he’d have an excuse for being on time? Eventually we were joined by Ickey and a slightly late Monopoly and we got into it.
WARMUP: SSH, IW, ST, Arm Circles, prying squat, assorted KB movements THE THANG: yet another episode of the hateful Norwegian 4X4, this time it was AMRAP sets of 5 each of double cleans, rows, presses, and front squats. Truly awful.
After that nonsense we did a farmers walkabout, pausing for merkins each time YHC’s grip was approaching failure.
For my next surprise we did another set of 4 minute AMRAPs but only 2X times. 10 each of Heavy Swings, Merkins, and Jump Squats. There was some very suspect form on the Jump Squats, so clearly we’ll need to work those in more.
Shoutout to Newbies Monopoly and Pepsi who keep showing up and getting stronger. Emoji , as per usual, exercised his mouth all the way through, and Wabbit discussed sports each time he caught his breath. ickey_shuffle took advantage of a true big boy bell during the bonus AMRAPs and taggart continues to drop weight like it offended his sensitive palate. As for YHC, it was a struggle bus day after having a college flashback at the PapaRoach show last night, but the work got done. Thanks to Krzyzewski for entrusting me with guiding the PAX today, truly a beautiful morning MARY: did some of that including PAX favorite boat canoe, plus bonus plankorama during active rest periods ANNOUNCEMENTS: Can Ruck, Holiday party COT: Nantan take out with TheRock.
WARMUP: SSH, IW, ST, Arm Circles, prying squat, assorted KB movements THE THANG: yet another episode of the hateful Norwegian 4X4, this time it was AMRAP sets of 5 each of double cleans, rows, presses, and front squats. Truly awful.
After that nonsense we did a farmers walkabout, pausing for merkins each time YHC’s grip was approaching failure.
For my next surprise we did another set of 4 minute AMRAPs but only 2X times. 10 each of Heavy Swings, Merkins, and Jump Squats. There was some very suspect form on the Jump Squats, so clearly we’ll need to work those in more.
Shoutout to Newbies Monopoly and Pepsi who keep showing up and getting stronger. Emoji , as per usual, exercised his mouth all the way through, and Wabbit discussed sports each time he caught his breath. ickey_shuffle took advantage of a true big boy bell during the bonus AMRAPs and taggart continues to drop weight like it offended his sensitive palate. As for YHC, it was a struggle bus day after having a college flashback at the PapaRoach show last night, but the work got done. Thanks to Krzyzewski for entrusting me with guiding the PAX today, truly a beautiful morning MARY: did some of that including PAX favorite boat canoe, plus bonus plankorama during active rest periods ANNOUNCEMENTS: Can Ruck, Holiday party COT: Nantan take out with TheRock.
‘Very mean squirrel’ seeking food has sent at least 2 people to the ER …
Date: 2025-10-04 AO: the-rock Q: hoover PAX: Benny, geraldo, Tuna, ductwork, O’Tannenbaum, Mr. Magoo, Runstopper, deep_dish, Snuka, limey FNGs: None COUNT: 11 apnews.com/article/aggressive-squirrel-hurt-people-43efad83aa78de39affc1b3cd3c93afe (now that I have your attention)
WARMUP: It’s been a while since YHC posted at The Rock, having posted at Olympus the past few weeks and taking most of the summer off for various things. But the call from management came in and next thing you know, you’re up in the rotation and it’s time get back in the saddle.
The regulars at the Rock don’t disappoint. And today was no different. A solid crew (a touch heavy on the respects) decided to get the weekend off on the right foot (or maybe left foot).
Our workout was not exactly Hops approved, but the mileage was just under 3, so we tried. As Krzyzewski would say, let’s get into the recap…
THE THANG: Stand around and wait for the late arrivals (Tuna and Mr. Magoo, but no one’s counting). Q was not pleased so the pax did burpees.
5 burpees, Imperial Walkers 4 burpees, Sharon towers 3 burpees, HR merkins 2 burpees, low/slow squats 1 burpee
Move down the parking lot: Parking space suicides AMRAP and some tunes (geraldo approved). Run to first line, 5 merkins, run back to start, run to second line 5 squats, run back, run to opposite end of parking lot, 5 heels to heaven, run back – increase reps by 2 each round
After 23 minutes, mosey to …
Rock pile by the baseball field Presses, Squats, curls, Triceps, Rows – run out and back – 3x’s with increasing reps (10, 15, 20)
Hot Box Dips, LBHs, people’s chair w/ air presses
MARY: Monkey Humpers in front of the Olympus pax, obnoxiously loud cadence count. Some Mary on our own, some with the Olympus crew.
ANNOUNCEMENTS: – Can-Can Ruck: Geraldo is planning a food drive ruck ahead of Thanksgiving – Holiday Party: Tentatively scheduled for December 7th, pending confirmation from Hop’s M – The SLT still looking for volunteers, reach out to Hoover if you feel lead
COT: YHC with the takeout.
WARMUP: It’s been a while since YHC posted at The Rock, having posted at Olympus the past few weeks and taking most of the summer off for various things. But the call from management came in and next thing you know, you’re up in the rotation and it’s time get back in the saddle.
The regulars at the Rock don’t disappoint. And today was no different. A solid crew (a touch heavy on the respects) decided to get the weekend off on the right foot (or maybe left foot).
Our workout was not exactly Hops approved, but the mileage was just under 3, so we tried. As Krzyzewski would say, let’s get into the recap…
THE THANG: Stand around and wait for the late arrivals (Tuna and Mr. Magoo, but no one’s counting). Q was not pleased so the pax did burpees.
5 burpees, Imperial Walkers 4 burpees, Sharon towers 3 burpees, HR merkins 2 burpees, low/slow squats 1 burpee
Move down the parking lot: Parking space suicides AMRAP and some tunes (geraldo approved). Run to first line, 5 merkins, run back to start, run to second line 5 squats, run back, run to opposite end of parking lot, 5 heels to heaven, run back – increase reps by 2 each round
After 23 minutes, mosey to …
Rock pile by the baseball field Presses, Squats, curls, Triceps, Rows – run out and back – 3x’s with increasing reps (10, 15, 20)
Hot Box Dips, LBHs, people’s chair w/ air presses
MARY: Monkey Humpers in front of the Olympus pax, obnoxiously loud cadence count. Some Mary on our own, some with the Olympus crew.
ANNOUNCEMENTS: – Can-Can Ruck: Geraldo is planning a food drive ruck ahead of Thanksgiving – Holiday Party: Tentatively scheduled for December 7th, pending confirmation from Hop’s M – The SLT still looking for volunteers, reach out to Hoover if you feel lead
COT: YHC with the takeout.
Open for business but no customers
Date: 2025-10-04 AO: stonehenge Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 1 WARMUP: the Q preran 3 miles
Once the workout started, a mosey with a 50# sandbag
THE THANG: I am not telling, we will do this again! Here are the exercises completed with the sandbag… yes, traveled around to AO. Thrusters Presses Burpees Dips Curls Lunges Pull throughs: front, back, side to side
Merkins Bunny hops Run around the pond
MARY: flutters, American hammers, v-up
ANNOUNCEMENTS: none COT: picked on the Q relentlessly today. His music selection was decent. At one time he questioned, why we’re were doing this alone. I talked him out of stoping and going home.
Overall felt better for doing it!
Once the workout started, a mosey with a 50# sandbag
THE THANG: I am not telling, we will do this again! Here are the exercises completed with the sandbag… yes, traveled around to AO. Thrusters Presses Burpees Dips Curls Lunges Pull throughs: front, back, side to side
Merkins Bunny hops Run around the pond
MARY: flutters, American hammers, v-up
ANNOUNCEMENTS: none COT: picked on the Q relentlessly today. His music selection was decent. At one time he questioned, why we’re were doing this alone. I talked him out of stoping and going home.
Overall felt better for doing it!