Tempo week 2 – with a Sub
Date: 2025-12-09 AO: swift Q: bratwurst PAX: Gump, gumbo, frasier, bunker, citgo, fire_hazard, Green Label, Brisket, tagalong, flipper FNGs: None COUNT: 11 WARMUP: Head down the power lines to Rushmore. Right, then around the Bull Ring checking for ice. None was found.
THE THANG: 9min Threshold Pace (7.5 out of 10 effort, aka “Comfortably Hard”). 2min recovery. Repeat for a total of 3.
ANNOUNCEMENTS: – Festivus on Saturday 0600-0900. – Christmas Lights (& tights & sweaters) run on Thursday Dec 18th at 6:30pm. Meet at parking lot by the Club House – Ardrey Kell & Marvin Rd. Festive holiday Drinks to follow at Clubhouse.
THE THANG: 9min Threshold Pace (7.5 out of 10 effort, aka “Comfortably Hard”). 2min recovery. Repeat for a total of 3.
ANNOUNCEMENTS: – Festivus on Saturday 0600-0900. – Christmas Lights (& tights & sweaters) run on Thursday Dec 18th at 6:30pm. Meet at parking lot by the Club House – Ardrey Kell & Marvin Rd. Festive holiday Drinks to follow at Clubhouse.
Jingle Bell Jaunt
Date: 2025-12-09 AO: bagpipe Q: wildturkey PAX: Blue Tent, Roulette, Starch FNGs: None COUNT: 4 In the heart of Ballantyne, where the streets usually hummed with the daily grind, a different kind of magic was afoot. It was Christmas Eve, and the F3 workout crew, known for their early morning exertions, had embarked on their annual “Jingle Bell Jaunt.”
Highlights included stations at every Stonehenge Christmas tree. Running through the woods – slalom style. A holiday punchbowl fountain Laps around the not-quite frozen lakes. Rambling through the grass like reindeer learning to fly.
Kudos to those undeterred by the sub-freezing temperatures this morning. We warmed up pretty quick!
Season’s greetings!
Highlights included stations at every Stonehenge Christmas tree. Running through the woods – slalom style. A holiday punchbowl fountain Laps around the not-quite frozen lakes. Rambling through the grass like reindeer learning to fly.
Kudos to those undeterred by the sub-freezing temperatures this morning. We warmed up pretty quick!
Season’s greetings!
Cold Woodchipper
Date: 2025-12-09 AO: fast-twitch Q: fleetwood PAX: Benny, Astro (Kyle Kirchhoff), Cheese Curd, Alf, retread FNGs: None COUNT: 6 WARMUP: With no one joining for the pre run we got off towards SCMS. Dynamic stretching in parking lot with some interesting conversations about the recent F3 Christmas party and who was trying to hook up with Benny.. We’ll really never know. 😂 THE THANG: The Woodchipper. Start up Woodfox, 10k pace, down the hills to Rounding Run, 180 and back to parking lot. Light recover down to track for 5k pace one lap, and out light recover and up pace back on Woodfox for another rep. Goal was at least 3-4. A little mercy with no hands to the ground 👌 Cheese Curd with the strong lead.
MARY: n/a ANNOUNCEMENTS: festivis Saturday COT: Q
MARY: n/a ANNOUNCEMENTS: festivis Saturday COT: Q
What? Chocolate dipped Hydrox, You Say?
Date: 2025-12-08 AO: swole Q: The Worm , PAX: Unplugged, flipper, Uncle Leo, Toto, Blanks, Pepsi, Emoji, voodoo, Nada FNGs: 1 Nada COUNT: 9 The Wolf – Week 6 5 sets of 5 / 1 exercise to 1.5 rest DCL-DFS-DMP-DCL-DFS —> Complex —> Chain —> Heavy Bell: 5 sets – Deadlift / Upright Row & hold (5 Seconds) —> Hydrox (Chain x 1 – Complex x 3 – Chain x 1) —> Lighter Bell: 5 sets – Curl / MP / Triceps Ext —> Chain —> Complex
Swings: 15 + 15 + 15
Voodoo Complex: 2 x single + 1 Dbl Swing-high pull-snatch-rack-squat-MP
WHAT; Heavy Bell. Snatch – Rack – Press. 5 x
Static Hold (20 sec each): Waiter- Rack – Suitcaae
25 Heavy Swings to get to 100.
MARY: LBC’s 20 – Flutter until ToTo stops. ANNOUNCEMENTS: Festivus Friday COT: Flipper took us out. Excellent work today. No complaints about the music just The Q’s counting. Didn’t even notice the 30+ temps, especially Blanks.
Swings: 15 + 15 + 15
Voodoo Complex: 2 x single + 1 Dbl Swing-high pull-snatch-rack-squat-MP
WHAT; Heavy Bell. Snatch – Rack – Press. 5 x
Static Hold (20 sec each): Waiter- Rack – Suitcaae
25 Heavy Swings to get to 100.
MARY: LBC’s 20 – Flutter until ToTo stops. ANNOUNCEMENTS: Festivus Friday COT: Flipper took us out. Excellent work today. No complaints about the music just The Q’s counting. Didn’t even notice the 30+ temps, especially Blanks.
12 Days of Christmas
Date: 2025-12-08 AO: firestarter Q: Point Break PAX: Hawkeye, wildturkey, Franky, das_boot FNGs: None COUNT: 5 The Thang
Quick time-stalling lap to see if we pick up any spares, then across Ardrey Kell to the medical park. Huddle up in the parking lot near the fountain.
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
Turns out, I spread the Christmas cheer a bit too far. Had to audible on Day 10 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Quick time-stalling lap to see if we pick up any spares, then across Ardrey Kell to the medical park. Huddle up in the parking lot near the fountain.
CoP Exercises in cadence: · Imperial Walkers x 10 · LSS x10 · SSH x 10 · Merkins x 10
Now that we’re good and warmed up.
12 Days of Christmas I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes.
Starting at the corner near the fountain, we build our Christmas pyramid following the exercise instructions on the cones. · Day 01: 1 Burpee · Day 02: 2 Mike Tysons. Run back to the first cone1 Burpee. · Day 03: 3 American Hammers (2=1). Run back to the second cone, 2 Mike Tysons. Run back to the (you get the idea) · Day 04: 4 Jump Squats · Day 05: 5 Merkins · Day 06: 6 LBCs · Day 07: 7 Lunges (Each Leg) · Day 08: 8 Wide Arm Merkins · Day 09: 9 WWII Sit-ups · Day 10: 10 Glute Bridges · Day 11: 11 CDDs · Day 12: 12 Burpees
Turns out, I spread the Christmas cheer a bit too far. Had to audible on Day 10 and went out to 12 and then did the complete set back.
Mosey back to launch.
And time.
Over the hills and through the streets we go
Date: 2025-12-08 AO: run Q: frasier , PAX: bunker, Chopper, gumbo, Hippie, jrr_tolkien, madison, retread, tuck, wingman, Astro, FNGs: None COUNT: 11 WARMUP: The whole lap is a warm up. THE THANG: Pretty simple goal of seeing as many lights as possible. It has to be exterior illuminated to count. We got to 72 today, which was a lot more than expected. MARY: Never ANNOUNCEMENTS: there’s a new workout launching on January 2 for anyone that who has not been out in a while. 530 at the brave lunch spot. COT: Hope to see even more men and more lights next week.
If there isn’t a slackblast did it happen?
Date: 2025-12-08 AO: dmz Q: ChickenWing PAX: Cheese Curd, F3 Metro FNGs: 1 F3 Metro COUNT: 7 WARMUP: run around the church
THE THANG: Looking for cul-de-sacs Exercise along the way
MARY: did a bunch
ANNOUNCEMENTS: none
COT: chicken wing for the take out.
THE THANG: Looking for cul-de-sacs Exercise along the way
MARY: did a bunch
ANNOUNCEMENTS: none
COT: chicken wing for the take out.
Senile at 41
Date: 2025-12-08 AO: stonehenge Q: ToeJam PAX: snowflake, Cheese Curd FNGs: None COUNT: 3 WARMUP: head over to the “warm up lot”
Cover the basics
THE THANG: Run around the lake and do 3 exercises
Head to the exercises and do some exercises
Cheese curd excuses himself while Snowflake and Toe jam did something
Head to the parking deck for ramps and birthday burpees
Head home
MARY: did it
ANNOUNCEMENTS: none
COT: happy birthday Toe Jam, this BackBlast is for you since I assume you forgot
Cover the basics
THE THANG: Run around the lake and do 3 exercises
Head to the exercises and do some exercises
Cheese curd excuses himself while Snowflake and Toe jam did something
Head to the parking deck for ramps and birthday burpees
Head home
MARY: did it
ANNOUNCEMENTS: none
COT: happy birthday Toe Jam, this BackBlast is for you since I assume you forgot
Olympus™ sponsored by Goliath National Bank
Date: 2025-12-06 AO: olympus Q: Krzyzewski PAX: flipper, voodoo, The Worm, Mountain Momma, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 8 Aye – the pax were plentiful, the degrees in Fahrenheit weren’t, but the reps in The Wolf were and then some. Set upon a brisk morn, the pax descended upon the sacred black top to get work done and chatter in a mumble-style. Truly The Wolf is a miserable sod. She knows her limits and, like Charon, will guide unknowing souls down the river of unpleasantness. Luckily for the pax, today’s adventure only had 4 sets of nonsense. We covered chains, we covered complexes, and we of course had a Hydrox thrown in for good measure. Overall, probably a thumbs down on the weinke, but mumblechatter kept spirits bright and punchy. Without further ado, 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 (3 sets) – Voodoo complex (1x round e/s) – Voodoo complex (2x rounds e/s) – Voodoo complex (2x each exercise, but 1x round e/s) 2) Thee Wolf (4 sets; combo of “complexes” and “chains” and a Hydrox for good measure) – Double snatch – Double squat – Double press – Double squat – Double clean – Double squat 3) Complex of Five Multiples (3 sets) – Lawnmowers (5x e/s) – Somersault squat (10x) – Merkins (10x) 4) Carries and Swings! – Various carries down w/ 10x swings then back w/ 10x more swings (don’t worry Unplugged we nailed 75x total and a few more for good measure) 5) Deadlifts, Rows, and Curls…Oh My! (3 sets) – Double bell deadlifts (10x) – Upright rows (5x) – KB curls (5x) MARY: One round of static holds on each side ANNOUNCEMENTS: :mega: Wildturkey’s summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :christmas_tree: Area 51 holiday party sign-up sheet: docs.google.com/spreadsheets/d/1Q5rBuOznuTlTQjSztxlK_CL-NLaoS7WAjaHZPwy96tk/edit?gid=634347005#gid=634347005 :skull_and_crossbones: Memento mori COT: MARTA, who completed a triple crown of Calvary Q’s this week – t-claps!, took out the joint groups