Trivia Day

Trivia Day

DATE: 2023-06-01 AO: Shield Q: Cooter2 PAX: Pilgrim, ToeJam, Spitball, Rousey, Carny, Bombay FNGs: None COUNT: 7 WARMUP: -mosey to Quail Middle for: SSH LSS Arm circles Potato Pickers (w/ the clap) Merkins World’s Greatest Stretch
-mosey to rock pile to select the perfect running rock.  Trivia #1:  Q:  how many days are there in June? A:  30.  Remember that number bc it will be important later.
THE THANG: -run with running rock to the track for the main event.  Q told pax to run with rock to first turn where they will receive a trivia question.  Answer correctly = 30 (corresponding to the correct number of days in June) plank jacks with the rock.  Answer incorrectly = 30 jump squats with the rock.  For round 2 a correct answer yielded 30 rock LBCs while an incorrect answer warranted 30 rock cross cross jumps.
Round 1:
Q1: what happened on 6/4/44?  A: D Day.  ✅ = 30 rock plank jacks and run to next turn. Q2: In what country did D Day happen? A: France. ✅ = 30 rock plank jacks and run to next turn. Q3: How many beaches were involved in D Day? A: 5.  Extra credit: Can you name them? A: Utah, Omaha, Gold, Juno and Sword. ❌ = 30 rock jump squats.  On to next turn for final question of round 1. Q4: who was the president on D Day? A: FDR. ✅ = 30 rock plank jacks and on to Round 2:
Round 2: Q1: What happens each year on 6/21? A: Summer Solstice. ✅ = 30 rock LBCs.  On to next turn. Q2: What is the Summer Solstice?  A: longest daylight of the year for the northern hemisphere.  Also the start of summer.  This happens bc the earth is tilted at the most direct angle toward the sun.  ✅ = 30 rock LBCs.  Next turn. Q3: What sporting event takes place in different locations annually in mid June? A: The US Open Golf Tournament. ❌= 30 rock cross cross jumps.  On to final turn. Q4: Where is the US Open held this year? A: Los Angeles Country Club. ✅ = 30 rock LBCs. Back to the rock pile to switch out running rocks for lifting rocks.
10 rock squats and run to school building and back. 10 rock curls and run to bldg and back. 10 rock presses, run to building and back. Do all 3 of the previous exercises and run to building.
Bear crawl ladder on the sidewalk. 10 was too many. 8 would have been better.
Alternating AYG/Mosey at every other light pole back to launch for 45 second plank and time’s up.
ANNOUNCEMENTS: – blood drive – prayers for Cooter’s MIL and Toejam’s recent dizzy spells. – Carny reminded us how important communication is with our Ms.
It was my pleasure to lead. Everyone worked hard and got stronger. Thanks for playing along.
Cooter2

Sweaty bags and moist bells

DATE: 2023-05-31 AO: Meaad Q: voodoo PAX: flipper, MARTA, Unplugged, The Worm, ickey_shuffle, voodoo FNGs: None COUNT: 6 Warm-up: SSH, swings, IW, swings, prying squats, swings
The Thang: Workout 2 of Week 6 of Flipper’s Bags & Bells program
Kettlebells: Single leg deadlift – 3 sets of 10 per leg Bottoms up press – 3 sets of 10 each side Staggered swing – 3 sets of 10 per leg
Sandbags: 15:00 AMRAP of the following with partners switching every set:
Weighted side lunge – 3 sets of 6 per leg One-legged lift – 3 sets of 8 per leg Balanced turn – 5 sets of 5 each direction (counter-rotational)
Finisher: Balance Complex (15 staggered swing R, 15 lawn mower R, 15 staggered merkins, repeato on L, then perform again with 10 and 5 reps) – most pax completed the sets of 15 and 10 reps before we ran out of time
MARY: No time
ANNOUNCEMENTS: Blood drive on 6/23 at Wesley United Methodist (across Rea from Old Providence Elementary, site of Hydra). Sign up on Slack or get with Count Dracula (MARTA) for details.
COT: We circled up with the Anvil pax under Puddin’ Pop’s direction and the cloud of whatever was emitted by Limey during Mary. Thanks to Hops for the takeout.
MOLESKINE: This slackblast is tardy, just like the Q yesterday. #twowheels #052959
The pax seem to be enjoying the variety of implements and movements in Flipper’s program, but after 8 weeks of Joe Daniel’s “Skittles” spreadsheets, they’re definitely looking for more colors to spice things up. Maybe next week.
Despite the cool temps, everyone was pretty moist when this was over. This summer should be fun.
Thanks to the pax for coming out and following my lead and thanks to the pax that have agreed to step up and lead over the next few weeks while various people are on vacation or otherwise indisposed.

Ultimatum Challenge

DATE: 2023-06-01 AO: Nightmare-On-Elm Q: mighty_mite PAX: wingman, wildturkey, sledge, Eleanor, Hippie FNGs: None COUNT: 6
WARMUP: Mosey to wendys lot. quick disclaimer, IWs, Windmills, arm circles THE THANG: Goal was to complete Day 1 of Ultimatum Challenge Opted for 150 lunges ea and 200 dips 1st half of each completed at front fountain 6 foot inch worm(teams of 2 burpee at each parking line while other pax runs to end and back) finish lunges and dips at wall near fire birds mosey to launch Jack Webb up to 10
MARY: pax led for last 5 ANNOUNCEMENTS: Blood Drive June 22 COT:

Crowd Pleaser- Bookend Miles

DATE: 2023-06-01 AO: Hydra Q: Cheese Curd PAX: Emoji, marge, oneeye, Queen, MARTA, Cheese Curd, high_tide, jet_fuel, Slingshot, spackles, thunder_road, Brandy, Fog Horn, Black Flag, Limey, Daffer, Rivet, Boot Legger,, Boll Weevils FNGs: 1 Boll Weevils COUNT: 21 WARMUP: HT Mile and some basic: SSH, IW, potato picker, runner stretch with a side of Merkins
THE THANG: Jog to Church Grab a rock: Round 1×20 Bi, Tri, squats, press and bent over row Partner lap: P1 rock over head or carry at chest/ P2 3 burpees and run to swap with P1 around church
Round 2 same as above x 15 Shoulder rock and speed up the run (actually got slower)
Round 3 same as above x10 no lap around church
Jog to buddy benches: 20 dip/ 20 derkins / 20 inclines
HT mile repeat
Mary to finish and DONE
MARY: throughout: Box cutters, flutters, LBC, J- Lo’s- Big Boy Sit-ups
ANNOUNCEMENTS: Blood Drive- sign up
COT:nothing mentioned – Thanks for the opportunity to lead – Thanks for doing the HT Mile (hard on body and mind) – sorry for missing a few pax – more men off slack vs on, encourage the Pax to get on the app to stay connected to our community -welcome Bill Weevils, saved you from Bed Pan- well done HT on this one

Just a T-shirt, nothing fancy

DATE: 2023-06-01 AO: -Devils-Turn Q: flipper PAX: Astro (Kyle Kirchhoff), flipper, retread, Chopper, Dosey Doe, Polly, frasier, thin_mint, hairball, turkey_leg FNGs: None COUNT: 10 EZ T-shirt run by YHC, Retread, Chopper, TL and Hairball… vampires did fast things and kotters to ThinMint who has been absent in the gloom for quite some time

Keys and Stones

DATE: 2023-06-01 AO: Peak-51 Q: slim_fast PAX: Pele, Spammer, Full House, ChickenWing, lois, slim_fast, Eric Mularski (Keystone) FNGs: 1 Eric Mularski (Keystone) COUNT: 7 Ran to parking lot behind Matthews Urgent Care where we tagged all of the parking spaces, ran lines and held stones. FNG Eric Mularski joined us and was strong! We helped him manage his keys while managing stones… hence his nickname Keystone… plus he is from PA… it was meant to be!!
Full House and Chicken Wing joined us since Sparta took an unannounced vacation day.
Everyone was intimate with their stones, and no keys were lost or harmed in the making of this workout!

your connection is now secure

DATE: 2023-05-31 AO: -Maul Q: wingman PAX: wingman, super trooper, patent_pending, soft_pretzel, Olaf FNGs: None COUNT: 5 A disclaimer was given, most had Zero-Fs to give about that. But you are on your own as we say.
13 starting in the parking lot, 5 took the maul workout. 8 finished out 5k-a-day-in-May. #strong. WARMUP: 20 SSH 10 IW 10 HB 10 Potato Pickers Plank-Stretch THE THANG: Mosey to the Hotel/Car Shop for rocks and hills. 10 Curls, 10 Press, 10 Tricep, Up the Hill and back 10 Bent Over rows, 10 Squats, 10 Curls, Lap up Hill 10 Squat Thrusters and a lap
Mosey to brown bag with a few called excercises along the way. 5 donkey kicks, up the deck to the end, 5 merkins, and back down. Repeat 5 times.
Wall sits with 50 Air Presses Wall Sit with 100 Air Presses #wingmanfav #crowdpleaser
Mosey to fountains: 15 dips, 20 dips, 25 dips Mosey to Ulta/joannes. Talk about locking smash and grabbers in the store. Sprint home. MARY: 10 Heels to Heaven 10 Flutter Plank 10s. ANNOUNCEMENTS: Third F on Friday at Hawthornes 1130. Church on the Street this Sunday (F3 Day) News to follow about upcoming charity events. High-noon ultimatum by @eleanor Website https is fixed. COT: Strong work by all. Solid push this morning. Congrats to the challenge participants.

She’s a dude

DATE: 2023-05-31 AO: Wamrap Q: Orange Whip PAX: DoubleE_F3, Horsehead, O Tannenbaum, poptart, rachel, Alf, Orange Whip FNGs: None COUNT: 7 Another Wednesday came and went and the regulars showed up to rack up more WAMRAP Slackblast points in attempt to finish at the top of the standings for the regular season. Playoffs kick off soon.
Another parking cop strolled by, neck cranked out the door for about 5 minutes wondering if we were robbing cars or just doing something CSAUP. In the end he guessed correctly and let us continue after Alf invited him to join us.
OT was utterly disappointed because he had sworn there was a chick driving the car and she was taking a break from her shift to lustfully watch him fill the parking deck with 55 year old sweat marks.
Rachel continued his run to the finish line and was the only one who got to 30 burpees. Such a douche move. 👏
Double E is looking for a double-double tonight in old man hoops as he pulled away from the kaboose and pushed nearer to the Rachel engine. He still wasn’t able to get close enough to find out that Rachel is an electrical engineer, like he is…too bad too because that would have been an insanely interesting conversation #lies
Horsehead is also an engineer of electrical shit apparently. Sounds painful.
Acknowledgement was given to Joker for completing some run this morning at 3:30am. Also for lifting Turkey Leg up on pull-ups back in the day like a true gentleman. He really is the F3 “Mom” of our region.
Alf went slower this morning to allow his body to rest for his half marathon that he started training for last week. He’ll be fine.
I tried to make a route that Rachel couldn’t lap anyone – you’re welcome Pop Tart – also Tart’s hair was looking especially fro-like this morning. Rachel addressed him as Mr. The Tart when he walked up which was pretty funny.
Double E got a new truck which we all took turns making fun of because that’s what jealous people do.
HH took us out at COT.
Have a great day boys – see you next time.

Join me, it’ll be fun

DATE: 2023-05-31 AO: Sacs Q: Cheese Curd PAX: hoover, sledge, fire_hazard, geraldo, lex_luthor, Emoji, wildturkey FNGs: None COUNT: 8 WARMUP: load up and start walking THE THANG: Goal is 5k and exercises along the way Rounds 1/ Stops all x 10 1)Bi’s 2) Tri’s 3)Press
Round 2 1) Swings 2) Upright Rows 3) Standing chest presses
Round 3 1) Rows 2) shouldering 3) Squats
MARY: none ANNOUNCEMENTS: blood drive COT: thank you for these men helping to complete my 5k challange. – I logged 3.25 miles – push off the other workout until next time – good miles today, hills and some ruck shuffles along the way
Enjoy the rest of today!

[brewruck] Rucking in the rain

DATE: 2023-05-27 AO: Brewruck Q: hoover PAX: Cheese Curd, voodoo, Unplugged, geraldo, mighty_mite, stonecold, sledge, boerewors, Pelosi, The Worm, udder, Nightengale, Justin Rose (no F3 name) FNGs: 1 Justin Rose (no F3 name) COUNT: 14 WARMUP: Drink a beer THE THANG: ruck up and head to the next brewery MARY: rinse and repeat
Those were the instructions and YHC is proud to say the pax delivered, appearing effortless in the grueling marathon of drink first, ruck second. The route said it was 5.5 miles, the watch recorded over 7 miles.
A stop was made at the Thompson Vietnam War Memorial after the kick-off. Reminiscent of the DC Vietnam memorial, if you haven’t stopped in to view it, would recommend. It’s a short stop and connects to the Sugar Creek greenway.
At the end of the day everyone (mostly) behaved themselves, didn’t let the rain bother them, and got home safely. YHC thought the rain would be a hindrance, but it sure beat a humid summer day. Not sure who passed out first, but YHC was asleep on the couch by 7 PM.
Special shout-out to Udder, for pulling a surprise visit. Hope to see you back out in the gloom, brother.

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