Popsicles with FiA
Date: 2025-07-03 AO: ufo-ultimatefriz Q: David Baker PAX: Shank, Broken Arrow, Victoria, Mr Brady, Chandelier, Steve Hall, Zipper, Paris, pinkeye, peaches FNGs: 2 pinkeye, peaches COUNT: 11 Friday FrizđĽ Independence Day Thursday edition Orange Paris Shank Broken arrow Peaches Fly with me Zipper
Yellow Fresh Chandelier Mr. Brady Vicky Pink eye Broken arrow after Brady went out
Shock and disappointment after a couple late outs and then no-shows by spy and bully Stick. Paris was thinking of bed and ready to call the whole thing off. Fresh was determined and when about setting up the cones with authority. There was some chatter about a half Field game But we settled on full length narrowed to sideline to hash.
Hot start with orange sprinting around and going up one nothing. Fresh restricted yellow to no throws over 10 yards and they methodically worked it up and down the field. Stayed ahead by a couple breaks aided by some dropped catches and miffed throws, particularly by fly. Paris just shook his head until a long freebie glided over his own right shoulder. Orange tightened down and turn things around at 9-9. It helped that a sure touchdown bounced off of Vickyâs face. Orange victory 11 (or 12?) – 9. Outshine popsicles at COT no coconut despite freshâs best efforts. Vicky was chagrined the others were relieved. The women of FIA looked on longingly.
Prayers for peaches sister-in-law Sarah at the death of her mother Sally.
Pink eye is still pregnant.
Yellow Fresh Chandelier Mr. Brady Vicky Pink eye Broken arrow after Brady went out
Shock and disappointment after a couple late outs and then no-shows by spy and bully Stick. Paris was thinking of bed and ready to call the whole thing off. Fresh was determined and when about setting up the cones with authority. There was some chatter about a half Field game But we settled on full length narrowed to sideline to hash.
Hot start with orange sprinting around and going up one nothing. Fresh restricted yellow to no throws over 10 yards and they methodically worked it up and down the field. Stayed ahead by a couple breaks aided by some dropped catches and miffed throws, particularly by fly. Paris just shook his head until a long freebie glided over his own right shoulder. Orange tightened down and turn things around at 9-9. It helped that a sure touchdown bounced off of Vickyâs face. Orange victory 11 (or 12?) – 9. Outshine popsicles at COT no coconut despite freshâs best efforts. Vicky was chagrined the others were relieved. The women of FIA looked on longingly.
Prayers for peaches sister-in-law Sarah at the death of her mother Sally.
Pink eye is still pregnant.
BBB – Brand Bails Better?
Date: 2025-07-03 AO: hydra Q: MARTA PAX: Slingshot, Huddle House, Emoji FNGs: None COUNT: 4 MUMBLECHATTER: Brandi bailed last second. I assume he was going to do a firecracker 5k themed workout but he had fumes in the house and the 5yr old kicked him all night. Being kicked by a 2.0 is a rite of passage so welcome to the club – no sympathy here. PaX were lucky we didn’t play ultimate to fuel my ego and tear some acls. Fortunately 2 v 2 game is rather dumb. Chatter was subdued but focused how the Charleston beaches have become overrun with thongs and poorly located tats.. and that’s just the men. Emoji decided to steer clear of that and head up to NYC for a high priced airbnb the size of a storage container. Happy 4th!
THE THANG Mosey to summerlin 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to ashridge 5 merkins each light and 20lbcs at each intersection
Triple nickel Box cutter and squats
Mosey back to launch with squats at each light
Mary was waiting at launch
Didn’t get to my rockwork. Heat was oppressive
ANNOUNCEMENTS Orange whips half marathon thing Blood drive
CoT Yhc
THE THANG Mosey to summerlin 15X SSH 15X IW 10X LSS 20X LBCs
Mosey to ashridge 5 merkins each light and 20lbcs at each intersection
Triple nickel Box cutter and squats
Mosey back to launch with squats at each light
Mary was waiting at launch
Didn’t get to my rockwork. Heat was oppressive
ANNOUNCEMENTS Orange whips half marathon thing Blood drive
CoT Yhc
Magic Kingdom
Date: 2025-07-03 AO: run Q: frasier PAX: bunker, Cheese Curd, gumbo, retread, frasier, Turkey Leg FNGs: 1 Turkey Leg COUNT: 6 WARMUP: THE THANG: Pretty simple. Run around magic kingdom looking at all the mansions. MARY: ANNOUNCEMENTS: Next week All you got to Providence rd. COT:
The 11th rep
Date: 2025-07-03 AO: shield Q: Bombay PAX: shrinkwrap, Brisket, Cooter2, Snuka FNGs: None COUNT: 5 WARMUP: yep THE THANG: Three stations of work. Arm circuit with rocks in the QHMS bus lot. Pull ups, swing crunches and merkins at the Smithfield playground and then some leg work with rocks back by launch. The Q made a halfhearted attempt at a 7/4 theme :flag-us: MARY: also yep ANNOUNCEMENTS: itâs snake season, be careful out there COT: YHC took us out
Instant Regret
Date: 2025-07-03 AO: the-phoenix Q: war_eagle PAX: madison, Pepsi, kirby, Hawkeye, wildturkey, teddyf3, Roulette, midriff FNGs: None COUNT: 9 WARMUP: Mosey to Bojangles pavilion for warmup and stretches. THE THANG: Over to the baseball fields where there are 4 âpathsâ. Bear crawl down to bleachers for 10 derkins then crab walk back to center. Do this for each path alternating between derkins and split leg lunges.
Over to the bus parking lot. Here things got real. YHC called 11âs starting with 1 Batman situp, run to the speed bumps for 10 burpees. Continue until last round was 10 Batman situps and 1 burpee.
YHC hates burpees and was pissed at myself before I even called them. Luckily I was not alone as the Pax were pissed at me for calling them too.
We cooled down a bit with some Mary in the dew soaked grass. It was a Hallmark card moment.
Back to launch for 1 minute of Mary and 30 seconds of Have a Nice Day.
MARY: Yep she was present. ANNOUNCEMENTS: Sign up for the Horsey Half marathon. Even if you are not running the donation is going to a great, specific cause to directly help a family in Western NC rebuild from Helene. It is not going into a general fund where you donât know how it is being used. July 4th convergence at the Brave tomorrow. 6:30 AM. Run, ruck and bootcamp options and color coded too! See SOB channel on Slack. We learned a new name for hot dogs. COT: YHC took us out and reminded us to keep things light, enjoy the humor in our days and focus on that and not the suck. We are blessed when you think about it.
Strong work today guys. Great mix of fellowship and ass kicking.
Over to the bus parking lot. Here things got real. YHC called 11âs starting with 1 Batman situp, run to the speed bumps for 10 burpees. Continue until last round was 10 Batman situps and 1 burpee.
YHC hates burpees and was pissed at myself before I even called them. Luckily I was not alone as the Pax were pissed at me for calling them too.
We cooled down a bit with some Mary in the dew soaked grass. It was a Hallmark card moment.
Back to launch for 1 minute of Mary and 30 seconds of Have a Nice Day.
MARY: Yep she was present. ANNOUNCEMENTS: Sign up for the Horsey Half marathon. Even if you are not running the donation is going to a great, specific cause to directly help a family in Western NC rebuild from Helene. It is not going into a general fund where you donât know how it is being used. July 4th convergence at the Brave tomorrow. 6:30 AM. Run, ruck and bootcamp options and color coded too! See SOB channel on Slack. We learned a new name for hot dogs. COT: YHC took us out and reminded us to keep things light, enjoy the humor in our days and focus on that and not the suck. We are blessed when you think about it.
Strong work today guys. Great mix of fellowship and ass kicking.
One good reminder, and a bunch of snatches
Date: 2025-07-02 AO: meathead Q: Soul Glo PAX: Unplugged, MARTA, high_tide, flipper, Toto, Emoji FNGs: None COUNT: 7 Today was Week 4, Day 2 of âThe Latest Sheet.â On the docket: snatches. Lots of âem. Typically, I wouldnât have known that until we were a few sets into the dayâs workout. After switching between âfive on your weak side,â rest and âfive on your strong side,â Iâd connect the dots that it was Snatch Day. But today was different. Today I came in with inside information. Information always available yet seldom leveraged. Today I looked at âThe Latest Sheetâ before the workout – and still showed up! The unknown is part of what I appreciate about an F3 workout. I mean, how can you truly dread the morningâs Weinke if you donât know whatâs on it? The way I see it, if Iâm going to do 100 snatches thereâs no reason to have additional time to fret over it – or think of reasons not to show. But thatâs where the Fellowship comes in. And accountability. This morning was a great reminder of that for me. I still probably wonât check out the almighty sheet beforehand, but if I do, Iâll know itâll be okay!
WARMUP: SSH x 20, arm circles, two-handed swing x 10, Prying squat, IW x 15, two-handed swing x 10, waiter carry w/bell THE THANG: ⢠Single arm snatch: 20 sets of 5 reps in 30 minutes. ⢠Swing, clean x 5 each side ⢠Swing, high pull, clean, squat x 5 each side MARY: Nope ANNOUNCEMENTS: check your channels for potential Friday convergence COT: thanks to Unplugged for taking us out.
WARMUP: SSH x 20, arm circles, two-handed swing x 10, Prying squat, IW x 15, two-handed swing x 10, waiter carry w/bell THE THANG: ⢠Single arm snatch: 20 sets of 5 reps in 30 minutes. ⢠Swing, clean x 5 each side ⢠Swing, high pull, clean, squat x 5 each side MARY: Nope ANNOUNCEMENTS: check your channels for potential Friday convergence COT: thanks to Unplugged for taking us out.
Leg day
Date: 2025-07-02 AO: wamrap Q: Ledbetter PAX: Ledbetter, Alf, double_e, Horsehead FNGs: None COUNT: 4 Ledbetter got the Legsbetter with a solid Q on his VQ today. VQ at WAMRAP as easy as it gets with no cadence count. We spent time outdoors and the clean parking deck for a change. Well, except for that streak of who knows what on the wall sit wall.
Horsehead with the rushed takeout and goodbye⌠:turtle:
Horsehead with the rushed takeout and goodbye⌠:turtle:
It’s hard to explain
Date: 2025-07-02 AO: sacs Q: wildturkey PAX: Cheese Curd, Roulette, Dora, geraldo FNGs: None COUNT: 5 WARMUP: A real warm-up with jumping jacks, squats and arm circles. THE THANG: WOD 1 – The Apache Way A self-inflicted waterboarding over the course of a mile with sandbag intervals. WOD 2 – Carry Nation 3 laps of carries to destroy your forearms and prevent your usual post showertime “relaxation”.
STRETCH: Yes ANNOUNCEMENTS: Horsey, Ultra 5K COT: :sunglasses::sun_with_face::fire:
STRETCH: Yes ANNOUNCEMENTS: Horsey, Ultra 5K COT: :sunglasses::sun_with_face::fire:
Hill strength
Date: 2025-07-01 AO: swift Q: bratwurst PAX: frasier, citgo, Gutter Guard, Gump, gumbo, teddyf3, Wolverine, Olaf (F3-Houston) FNGs: None COUNT: 9 WARMUP: 1mi to the lower corporate lot along Rushmore and Ballantyne Commons. Usual warm-up, but also threw in some Bounding.
THE THANG: – 1st set of Hill intervals up Ben Nevis with :30 up, recover down, :30 up, recover down, 1:00 up, recover down – 2nd set same as the 1st, but this time recover into Ballantyne Country Club down James Jack (to the Left). – 3rd set from the bottom of James Jack 30/30/60 – 4th set from the bottom of James Jack 30/30/60. Recover back out to Ballantyne Commons – 5th set DOWN Ben Nevis 30 down, recover up, 30 down, recover up, 60 DOWN – Head back to COT
At some point in Ballantyne CC, Gump left a mark on the pavement. Not like Paper Jam would have :poop:, but more like :drop_of_blood: :drop_of_blood:
South Mountain run on Friday, July 4th. Leaving from Earthfare (Torrington) at 0530.
THE THANG: – 1st set of Hill intervals up Ben Nevis with :30 up, recover down, :30 up, recover down, 1:00 up, recover down – 2nd set same as the 1st, but this time recover into Ballantyne Country Club down James Jack (to the Left). – 3rd set from the bottom of James Jack 30/30/60 – 4th set from the bottom of James Jack 30/30/60. Recover back out to Ballantyne Commons – 5th set DOWN Ben Nevis 30 down, recover up, 30 down, recover up, 60 DOWN – Head back to COT
At some point in Ballantyne CC, Gump left a mark on the pavement. Not like Paper Jam would have :poop:, but more like :drop_of_blood: :drop_of_blood:
South Mountain run on Friday, July 4th. Leaving from Earthfare (Torrington) at 0530.
𪨠đ âď¸
Date: 2025-07-02 AO: the-maul Q: Palmolive PAX: Odd Job, kirby, ToeJam, patent_pending, super trooper, taggart, teddyf3, Melons (đ đ) / Long John Silver FNGs: None COUNT: 9 What a great mid-week AOâŚThe Maul has lots, rocks, hills, trails, literally anything you could ask for in a well planned or seat of your pants Q. And today it was nice to see how many PAX rolled up for some good conversation and bad jokes!
WARMUP: SSH, merkins, windmills, planks, in front of Target, then mosey to the rock pile by the church.
THE THANG: Everyone grab a rock and circle up. Simple circuit that has something for everyoneâŚdo a rock exercise as a group, then choose your own adventure (lap around the lot, lunge walk to the light and back, rifle carry your rock around the first set of islands), then meet back at the circle. Rotate to the right one rock and repeat!
Got through almost two rounds before having to head back to launch.
MARY: Minimal
ANNOUNCEMENTS: 4th of July convergence at The Brave launch with a 630 start. Bootcamp, running, and ruck options.
COT: I took us out.
WARMUP: SSH, merkins, windmills, planks, in front of Target, then mosey to the rock pile by the church.
THE THANG: Everyone grab a rock and circle up. Simple circuit that has something for everyoneâŚdo a rock exercise as a group, then choose your own adventure (lap around the lot, lunge walk to the light and back, rifle carry your rock around the first set of islands), then meet back at the circle. Rotate to the right one rock and repeat!
Got through almost two rounds before having to head back to launch.
MARY: Minimal
ANNOUNCEMENTS: 4th of July convergence at The Brave launch with a 630 start. Bootcamp, running, and ruck options.
COT: I took us out.