Lap, Lakes and Lads

Lap, Lakes and Lads

Date: 2025-10-14 AO: bagpipe Q: wildturkey PAX: Roulette, Blue Tent, Cooter2 FNGs: None COUNT: 4 No Q, No problem.
Each man took the lead on exercises around Loch Ness.
When given the opportunity to lead, step up.

Cold and Dark breeds Angry Music

Date: 2025-10-13 AO: swole Q: Uncle Leo PAX: flipper, high_tide, Unplugged, voodoo, Blanks, ickey_shuffle, Pepsi FNGs: None COUNT: 8 On a dark, cloudy, windswept plain 8 PAX gathered to test their VO2’s (is that a thing?) in the enteral fire that is the Norwegian 4×4 spreadsheet
WU: SSH, 2HS, IW, Cleans, ST, LSSQ, Prying Squat
2 rounds of Voodoo Complex
The Thang: 4 rounds of 4 minutes of: 10 x 2HS 10 x Lawnmower (5L/5R) 10 x OH Press (5L/5R) 10 x Goblet Squats
With 3 min rest between each round
Followed by some carries – waiter, rack and suitcase
And a quick 45sec elbow plank
We were encouraged on by all the rage and angst that several months in the dark, cold clime of Scandanavia can inspire. Playlist for those looking to bring out their inner Viking…
Frozen Heart – Cast of Frozen Harvest Pyre – Abbath For Those About to Fight for Metal – Ensiferum Hearts on Fire – HammerFall Drop Dead Cynical – Amarinthe Hunting High and Low – Startovarius Freezing Moon – Mayhem Never Too Late – Mustach Drunken Dwarves – Wind Rose Pansarmarsch – Raubtier I’m in the Band – The Hellacopters
Key lessons of the day: 1) Jeep shouldn’t be doing over the air updates of car software 2) Blanks is crushing it with workout frequency. Keep up the great work brother! 3) There is clearly a lot of influence back and forth between metal bands around the world 4) There’s a lot going on in the F3 world beyond workouts – check out slack for other ways to get involved

Banker’s Holidays

Date: 2025-10-13 AO: base-camp Q: hoover PAX: O’Tannenbaum, Mr. Magoo, thunder_road, Limey FNGs: None COUNT: 5 4 non-bankers and 1 banker enjoyed the offerings of SCMS for this week’s episode of base camp. remember kids on days like today your checks don’t bounce, it’s a bankers holiday.
WARMUP: run around the parking lot, textbook warmup
THE THANG: Mosey to the benches for some dips, derkins, lil baby hazes, and running. Mosey to the field for a triple nickel sideline to sideline and 50 yards of lunges/crab walks/and bear crawls.
rock work to round us out.
shoulders are feeling the crab walks, bear crawls, and rock work today. all the bankers but thunder road must have slept in.
MARY: a little here and a little there
ANNOUNCEMENTS: Can Can Brew Ruck – 11/15, FESTIVUS CSAUP 12/13
COT: OT with the takeout

If a Workout were a Convergence

Date: 2025-10-09 AO: the-phoenix Q: war_eagle PAX: kirby, midriff, Blanks, wildturkey, Roulette, taggart FNGs: None COUNT: 7 WARMUP: Mosey to Y parking lot for standard warmup. Then 1 lap around the Y fields for warming up. THE THANG: YHC had done some pre setup. 8 cone stations set up around in a circle. 4 have gear and 4 no gear…1 cone in the middle. Each Pax grab a station. – If you are at a station with gear do exercise listed. If you are at a station with no gear do 10 merkins. – Upon doing your station then bear crawl to middle cone. Plank until all Pax at center then crawl bear back to your cone. – Rotate to next station and repeato until all stations are done. – Everyone take a lap the on to next round that had different gear exercises and 10 big boi situps at non gear stations. MARY: Through out. ANNOUNCEMENTS: Innvergence COT: Roulette with the takeout.

Murderhorn

Date: 2025-10-13 AO: blakovery Q: frasier , PAX: bunker, Dosey Doe, gumbo, hairball FNGs: None COUNT: 5 WARMUP: THE THANG: solid group of seasoned runners today. We stretched a little further than 5 miles by doing the murderhorn loop. MARY: ANNOUNCEMENTS: COT:

Soccer

Date: 2025-10-12 AO: soccer Q: Orange Whip PAX: Brian D. Vessels,, Orange Whip, Kellen Dargle, Mr Brady, jrr_tolkien, charlie, Level10, Brod, Jacob, Syria, plus 3-4 more young guys FNGs: None COUNT: 13 It was 4v5 for a few minutes until Brian Vessels brought a crew of high schoolers and made it 7v6
Great games and some pretty goals. Got pulled over on the way home for rolling through a new stop sign but because I’m not Asian they let me off with just a warning. Had it been Tolkien he would have been in cuffs. :cop: :male-police-officer:

Apparently You Can Get a DUI on a Bicycle

Date: 2025-10-11 AO: olympus Q: Krzyzewski PAX: Mountain Momma, MARTA, voodoo, The Worm, Monopoly, hoover FNGs: None COUNT: 7 A stunning cool and crisp fall morning set the backdrop for what would be an arduous beatdown worthy of the Norse gods’ approval this morning. Like some sort of amoeba, the group of pax started small and began to grow over the course of the pump. With a state of the union address given south of the border (and faulty alarm clocks?) tying up a handful of pax, we eventually rounded out to seven strong by the close. Great to see the usual suspects and awesome to have Monopoly join us gear heads consistently over the past few weeks. Gratitude seems to be en vogue these day, but YHC wanted to express a heartfelt thank you to all the pax that post each week. Our hobby of swinging metal towards Valhalla is niche to say the least, but it continually amazes YHC that strong numbers continue to turn out and support each other as we all work to get stronger, fitter, and faster. With that, let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Voodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2x each movement on the last set) 2) Norwegian 4×4 – Single Bells (4 sets) – Cleans (1 min.) – Merkins (1 min.) – Front squats (1 min.) – Presses (1 min.) – Active recovery (3 min.) 3) Mirrored 6/5/4 Complex (3 sets) – Side A – Lawnmower rows (6x e/s) – Sumo squats (5x) – Heavy double KB deadlift (4x) – Side B – Upright rows (6x) – Sumo squats (5x) – SLDL (4x e/s) MARY: …just enough time for a 45 sec. glutebridge ANNOUNCEMENTS: – :canned_food: Canned Food Ruck (11/15) – the gist of this activity is rucking with canned food to and fro breweries to eventually donate said cans to a food bank…is it a clever idea to throw off your M about day drinking or is it a genuine attempt at exercise and a good cause? Only you can decide (see Slack for details) – :christmas_tree: Area-51 Holiday Party (12/7) supposedly at Hops’ house. More details to come… – :man-wrestling: Festivus Convergence (12/13) – BIG, MASSIVE, YUGE convergence with all Saturday workouts. You won’t want to miss this one (see Slack for details) – :scroll: “Leave the past behind, let the grand design take care of the future, and instead only rightly guide the present to reverence and justice. Reverence so that you’ll love what you’ve been allotted, for nature brought you both to each other. Justice so that you’ll speak the truth freely and without evasion, and so that you’ll act only as the law and value of things require.” – Marcus Aurelius, Meditations 12.1 COT: Mountain Momma took out the joint groups in COT

Awesome sauce

Date: 2025-10-09 AO: shield Q: Brisket PAX: Benny, Bombay, shrinkwrap, tagalong, ToeJam FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Invergence

Date: 2025-10-11 AO: stonehenge Q: kirby PAX: Cooter2, war_eagle, Roulette, wingman, Benny, fire_hazard, midriff, fleetwood, The Worm, soft_pretzel, Starch, Odd Job, Blanks, hoover, Cheese Curd, Franky, ToeJam, kirby, Kelly, jrr_tolkien, Brisket, markettimer, F3 Elsa FNGs: None COUNT: 24 WARMUP: some preran, some tucked
Meet up at Bullring 0600
The basics
THE THANG: 10 merkins, 10 lBC, 10 balance workout things
MARY: once everyone completed a full lap, come back to the bulls for the talky, coldly portion
ANNOUNCEMENTS: Lots of announcements, but he takeaways: 1) F3 is amazing, let’s keep the fire burning 2) Time to go back to your networks, friends. Begin giving F3 and all that it is away to others 3) Show up, do the hard things, the fun things, be accountable to others
COT: @kirby took us out

Brew Ruck Food Drive Pre-Blast

Date: 2025-11-15 AO: _area-51 Q: geraldo , hoover PAX: taggart, ductwork, ickey_shuffle, THE Rug Doctor, Roulette, ChickenWing, wildturkey, Focker, Blanks, Bananas, Frosty, Alf, boerewors, Orange Whip, spackles, jet_fuel, Broken Arrow, stonecold, Cheese Curd, grave_dancer, Dora, MAD, Rousey, Runstopper, deep_dish, turkey_leg, madison, poptart, 49er, WaterWorks, Unplugged, hopper, Water Works, Horsehead, prohibition, hoover, lex_luthor, Hops, Emoji, marge, voodoo, F3 Elsa, MARTA, O’Tannenbaum, fire_hazard, snowflake, gummy, Starch FNGs: None COUNT: 49 Pax, Area 51 will be hosting Brew Ruck Saturday, 11/15. We’ll cover some breweries and 4sh miles along the South End rail trail but this time it’s different. You’ll fill your ruck with canned foods (Meat, Fruit, Vegetables, Soups, Beans) & Peanut Butter as your weight.
Well collect all of canned goods at the end is the ruck and donate them to the Second Harvest Food Bank.
Yes, a patch for this event is in the works.
Let’s kick-off the season of giving on the right foot and help out those in need.
If you need a ruck, I’m sure we might have a few spares to lend.
DM geraldo if you have any questions.
Sign-up Here:
WHEN: Saturday 11/15 TIME: 11:00 AM WHERE: South End (Start Point TBD) WHO: Pax, family, & friends