Conversational Pace

Conversational Pace

Date: 2025-07-01 AO: skunk-works Q: ductwork PAX: Mountain Momma, ductwork FNGs: None COUNT: 2 2 for a sweaty beatdown and a great start to July. It was awesome to catch up with Mountain Momma and share about the recent trip to Guatemala. Thanks for the opportunity to VQ skunk-works
WARMUP: 3 laps around the crazy-shaped track, then a smattering of IWs, Squats, Lunges, Sharon Towers
THE THANG: Parking lot “Triple-Triple Nickel” with bell exercises on 1 end (5 each: Upright rows, Curls, Shoulder press) and 5 merkins on the other end. Farmer carry the bells across the street for: Swings, Lawnmowers, and Figure 8s (15, 10, 5) Rifle carry the bells back across the street for some tire work. Partner 1 flips the tire 10 times, Partner 2 completes a called exercise. 5 rounds of flips with plank, flutter, Freddy, WWII sit-ups, and plank (smoker)
MARY: Conversational pace for a cool down lap, then rosalita, dolly, and a round of plank
ANNOUNCEMENTS: Metro July 4th convergence. Area 51 option TBD
COT: YHC with prayers for men we’ve not seen in a while, for Mountain Momma’s fellow church member Emily, and for Mile High’s family.

Wrapping up Run the mile you’re in

Date: 2025-07-01 AO: 3rdf-timekeeper Q: Pepsi PAX: Gump, bratwurst, frasier, citgo, taggart FNGs: None COUNT: 6 We wrapped up the book today and continues to have some great conversations! I think we all enjoyed and got a lot out of the book.
bratwurst will be sending out next book soon.

TikToe

Date: 2025-07-01 AO: bagpipe Q: Pepsi PAX: kirby, Hawkeye, Blue Tent, Emoji, patent_pending, taggart, Roulette, wildturkey, war_eagle FNGs: None COUNT: 10 WARMUP: headed out for a quick jog over to complete a few warm-up stretches. THE THANG: who would’ve thought that a group of grown men could screw up a game of tic-tac-toe?!?! I guess this is my first time leading a group of F3 guys and trying to get them to follow directions.
Simple tic-tac-toe game with nine exercises, complete the exercise to mark the square. Went from three in a row to a game of blackout.
Speaking of blacking out, that’s what I felt like I was about to do with all the humidity and not working out for the last month.
Headed back to the starting point for some cool down stretches and a little Mary with the group. Thanks to everyone who showed up! MARY: ANNOUNCEMENTS: COT:

Let’s Lift Heavy in the Heat…an ode to Stupidity

Date: 2025-06-30 AO: swole Q: Unplugged PAX: flipper, high_tide, wildturkey, ickey_shuffle, Emoji, Harambe FNGs: None COUNT: 7 Stupid hot today. So let’s start off the week with doing heavy and stupid things. Great to see my fellow F3UnionCo Pax, Harambe, out in the sweaty gloom! Great work by all. I tested out my self-named kettlebell complex today. It was awful which I guess means the test was successful. flipper cussed me, so that means the Unplugged Complex is :thumbsup:
WARMUP: SSH Swings Good Morning ATW High Pull Prying Squats
THE THANG: 1. 15 min EMOM – ABC – Double KBs – 2 cleans – 1 press – 3 front squats
2. Standard Carries – suitcase 2X then rack 2X
3. Modified Unplugged Complex – single bell – 5 Swings – 5 Snatches – 5 Lawn Mowers – 5 Rack Squats – 5 Merkins – Repeat other side.
Round 2 – 4 reps/side; Round 3 – 3 reps/side.
MARY: Flutter Press IC Glute Bridge
ANNOUNCEMENTS: Horse:fries: :peach: running hills on Aug 2nd docs.google.com/forms/d/e/1FAIpQLSfrlkHUsqb28gJD3jcy9m5N6WqfsuWa2qv5eGME5DBqEQJp2A/viewform COT: YHC took out the group

Chubby Hubby

Date: 2025-06-30 AO: chubby-hubby Q: turkey_leg PAX: turkey_leg, Mr. Brady FNGs: None COUNT: 2 2 for a thick sweaty run

Houston Ridge

Date: 2025-06-30 AO: run Q: frasier PAX: bunker, Dosey Doe, fleetwood, gumbo, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: as always advertise. 5 miles of easy running. Glad to have a bigger group. Enjoy your day. MARY: ANNOUNCEMENTS: COT:

The Non Musical Smash

Date: 2025-06-30 AO: base-camp Q: Smash PAX: hopper, thunder_road, Mr. Magoo, O’Tannenbaum FNGs: None COUNT: 5 WARMUP: Lap around the parking lot followed by warm up. THE THANG: Casual run with called exercise stops, the first being 10 burpees (Smash channeling Alf?). The neighborhood petting zoo was open with several deer on display. MARY: Yes, Mary’s were called several times. ANNOUNCEMENTS: One of OT’s running shoes was washed with the sheets by his wife. No explanation on why his shoe was with the sheets, nor where the other one was to not get washed. We were thinking he waits until he’s under the covers to slip them off. It did look clean. COT: Smash closed us out with a prayer.

The bat signal

Date: 2025-06-29 AO: donut-ruck Q: hoover PAX: wildturkey, Cheese Curd, Broken Arrow, Blanks, MARTA, Roulette FNGs: None COUNT: 7 ~4.5 miles of 2nd F rucking

Diabolical spreadsheet

Date: 2025-06-28 AO: olympus Q: voodoo PAX: Emoji, F3 Elsa, Wabbit, voodoo, Floyd FNGs: None COUNT: 5 WARMUP: SSH, swings, IW, high pulls, Sharon towers, cleans, unweighted prying squats
THE THANG:
16:00 EMOM of 5 snatches (single side per minute)
Double presses – 3 sets of 2/3/5/10 (!) – this got very difficult very fast
Voodoo Complex – 1 time through on each side then 2 times through on each side
MARY: Hollow Body Hold, Glute Bridge, Elbow Plank
ANNOUNCEMENTS: Horsey half marathon and ruck is on 8/2. You can still sign up!
COT: Thanks to Hopper for taking us out.
NOTES: Great to have Floyd back out with us. I believe Elsa has posted to one of the bell workouts before, but I missed him – welcome! Great as always to see Wabbit (done with lacrosse tournaments for a bit) and Emoji (the human selfie stick). Thanks for following my lead!

Schwetty

Date: 2025-06-28 AO: the-rock Q: Alf PAX: Snuka, jet_fuel, ductwork, Mr. Magoo, hopper, Alf, Circuit City, O’Tannenbaum, Runstopper, Water Works, Limey FNGs: None COUNT: 11 Tuna started looking for a Q yesterday afternoon. No takers. Geraldo sent out a group text last night. No Takers. I said I’d do it if know one else jumped in. Even offered up the Q pre-launch and still no takers.
ductwork came in right on time on two wheels and mostly in just one parking spot!
Library warmup and then some work through a series of neighborhoods off Rea Rd. Lots of skipping the exercises so we ran more than anticipated. Thankfully the lack of doing the exercises by many of the PAX left us with enough time for a 5 knolls detour. Just one run up.
Ended with 5 miles and 10 pounds of lost water weight. Need to refill today. :beer:
We determined the best way to improve performance (in all areas of “exercise”) is to wear an Apple Watch. It ensures you always get more credit than earned.
Thanks to hopper for the takeout.

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