Shield Recap 🛡️ – Simple, Sweaty, and SnotFree
Date: 2025-06-26 AO: shield Q: tagalong PAX: Bombay, Cooter2, shrinkwrap FNGs: None COUNT: 4 After a week of being sick and lazy :mask::couch_and_lamp:, we kept it simple to knock off the cobwebs:
– :man-running: 1-mile warm-up – :repeat: 4 rounds: 5 burpees + 20 dips – :muscle: 3 rounds: 100 core reps + 1 min plank – :man-running: 1-mile cool down
3 miles total on a crisp morning :snowflake:.
Your Q went home and took a nap :sleeping:. #priorities
– :man-running: 1-mile warm-up – :repeat: 4 rounds: 5 burpees + 20 dips – :muscle: 3 rounds: 100 core reps + 1 min plank – :man-running: 1-mile cool down
3 miles total on a crisp morning :snowflake:.
Your Q went home and took a nap :sleeping:. #priorities
Got the DOMS
Date: 2025-06-25 AO: meathead Q: voodoo PAX: flipper, Uncle Leo, Unplugged, Soul Glo, voodoo FNGs: None COUNT: 5 5 pax gathered under the heat dome at Calvary yesterday morning at 0530. Most pax chose to warm up before the warm up, although that seemed unnecessary given the heat and humidity out on the endless asphalt plain.
WARMUP: SSH, swings, IW, swings, ST, swings, prying squats
THE THANG: The main course today was the Armor Building Complex: 2 double cleans, 1 double press, 3 double front squats. The weinke called for 15-20 minutes of EMOM. The Q was thinking 18 rounds, but the pax wanted the full 20, so that’s what they got.
Complex: 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 goblet squats. 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 SLDLs (1 side per round)
Mary: Hollow Body Hold, Glute Bridge, Elbow Planks
3-4 rounds of 10 merkins to kill time
ANNOUNCEMENTS: Horsey Half Marathon Run/Ruck – today is the last day to sign up and get a shirt.
COT: Thanks to Hopper from Anvil for the take out today.
WARMUP: SSH, swings, IW, swings, ST, swings, prying squats
THE THANG: The main course today was the Armor Building Complex: 2 double cleans, 1 double press, 3 double front squats. The weinke called for 15-20 minutes of EMOM. The Q was thinking 18 rounds, but the pax wanted the full 20, so that’s what they got.
Complex: 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 goblet squats. 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 SLDLs (1 side per round)
Mary: Hollow Body Hold, Glute Bridge, Elbow Planks
3-4 rounds of 10 merkins to kill time
ANNOUNCEMENTS: Horsey Half Marathon Run/Ruck – today is the last day to sign up and get a shirt.
COT: Thanks to Hopper from Anvil for the take out today.
Thriple Nickel
Date: 2025-06-26 AO: the-phoenix Q: midriff PAX: wildturkey, Melons FNGs: None COUNT: 3 WARMUP: In the parking lot to give late pax a chance to arrive. After 2 minutes, we’re on our way to the trails. Cross the river, through the woods and here we are at Community House Middle School running track. THE THANG: Today’s theme is partner-related exercises. How to do this with a threesome? Get creative and modify. Wheelbarrow carries 50 meters, roll into BBSUs, wheelbarrow carry back, then more BBSUs. Team leap frog 100 meters, then Indian run (with burpees) around the track. Triple broad jump burpees for 100 meters, h/t to SweetWater for the recommendation. Elbow plank while one pax sprints 50 meters and sprints 50 meters back. Another lap around the track, this time stopping for 5x plankjack shoulder taps, which proved to be next to impossible for wildturkey to execute. Save the best for last: partner carries around the track, then 2 final rounds of bear crawl and BBSUs. Time to make our way home to launch, this time with a bit more light on the trails to guide our return. MARY: She was with us on the track before we scared her off. ANNOUNCEMENTS: Run your race and challenge yourself: Horsey McHorseArse, Mountain Rumble, Ultra50k – plenty of silly options out there. COT: Thanks wildturkey for the opportunity to step in and lead. Couldn’t think of a better way to start the day. Keep crushing it Melons, great to have you out at The Phoenix!
practically winter out there
Date: 2025-06-26 AO: _area-51 Q: MARTA PAX: deep_dish, marge, Huddle House, Mikeoelz, Emoji, Slingshot FNGs: None COUNT: 7 MUMBLECHATTER: There were some but without puddin the topics were tame and ranged from OPES real estate, how much of a jerk thr Q is, and how much the q likes blood drives. Slightly cooler weather bur the air was thick. Many pax are heading to the beach so enjoy.
Hydra will resume on July 3rd… no holiday hours here.
THE THANG Mosey to bus lot 15X SSH 15X IW 10X LSS 10X Merkins 20X LBCs
Mosey to knightswood 5 merkins each light to bedfordshire
Half pipe x3 Merkins each end x5 and 20 lbcs in middle
Mosey to Foxworth Half pipe Squats each end and 20 freddie mercury
Foxwood hill for triple nickel or St x5 Lunges x5
Mosey back to launch Announcement Oct 3rd blood drive
CoT Yhc
Hydra will resume on July 3rd… no holiday hours here.
THE THANG Mosey to bus lot 15X SSH 15X IW 10X LSS 10X Merkins 20X LBCs
Mosey to knightswood 5 merkins each light to bedfordshire
Half pipe x3 Merkins each end x5 and 20 lbcs in middle
Mosey to Foxworth Half pipe Squats each end and 20 freddie mercury
Foxwood hill for triple nickel or St x5 Lunges x5
Mosey back to launch Announcement Oct 3rd blood drive
CoT Yhc
ultimate 6/20/2025
Date: 2025-06-25 AO: ufo-ultimatefriz Q: Spyglass PAX: David Baker, Victoria, Chandelier, Zipper, Situation, Spyglass, Pfeffer, biden, peaches, bullystick, Wario FNGs: None COUNT: 11 Winners/ yellow: Fly Vicky Chandy Zipper Biden Situation
Losers/ pink: Spyglass Peaches Bully Warrio Pheffer
Low morale to start, with barely 10 present and chandelier stretching, but refusing to change out of his trendy white crocs. Fly encouraged us to get out of our feelings and play ball. So ball was played.
The game Pink jumped out to an early 2-0 lead, spy inquired about the mercy role protocol, prompting some banter amongst yellow. From there, yellow kicked it into gear and played neck and neck, tit for tat as they say. In the end, they emerged victorious. There’s a good life lesson in there but I’m too disgusted by the outcome to analyze further. In other news, Peaches thew some corner dimes, Wario is a field General, Fly calls his teammates “babe” and spy attempted to get open by crawling through the legs of Chandelier. Quote of the day, “he’s got them birthing hips”.
COT: Sign up for Marta’s blood drive. If you love your kids, consider camping them camping with F3 dads soon. Marta and Fly had great morale doing so last weekend.
Losers/ pink: Spyglass Peaches Bully Warrio Pheffer
Low morale to start, with barely 10 present and chandelier stretching, but refusing to change out of his trendy white crocs. Fly encouraged us to get out of our feelings and play ball. So ball was played.
The game Pink jumped out to an early 2-0 lead, spy inquired about the mercy role protocol, prompting some banter amongst yellow. From there, yellow kicked it into gear and played neck and neck, tit for tat as they say. In the end, they emerged victorious. There’s a good life lesson in there but I’m too disgusted by the outcome to analyze further. In other news, Peaches thew some corner dimes, Wario is a field General, Fly calls his teammates “babe” and spy attempted to get open by crawling through the legs of Chandelier. Quote of the day, “he’s got them birthing hips”.
COT: Sign up for Marta’s blood drive. If you love your kids, consider camping them camping with F3 dads soon. Marta and Fly had great morale doing so last weekend.
ultimate 6-7-25
Date: 2025-06-06 AO: ufo-ultimatefriz Q: David Baker PAX: Victoria, Wu Tang is for the children, Shank, Broken Arrow, Pfeffer, Spyglass, Zipper, Situation, Fruity Pebbles, Mayo, Crawdad, Smokey, Spikeball, Yeti, Toad, Vicky, Peaches, bullystick, wario FNGs: None COUNT: 20 For your Slackly duties:
Frisbee 6/6/25
Vicky showed up with pennies and discs. Sadly they had not made it out of his car since Monday. We divide up lights and darks But the force was unbalanced and the dark side was clearly stronger. Counted off and went shirts and skins instead.
Toad – skin Sitch – shirt fruity – shirt Mayo – shirt Crawdad – shirt Vicky – skin woo – skin peaches – skin smoky – shirt shank – skin Wario – shirt Spikeball – short broken arrow – skin Pffer – skin Biden – shirt spy – skin Bullystick skin Yeti – shirt Zipper – skin FWM – shirt
Skins destroyed shirts 13-8. Chaotic first few points with bodies flying all over the field. Game settled down into a Defensive back-and-forth with skins going up a couple points. Shirts evened things up at six before the turnover bug bit and skins grabbed seven breaks in a row. A few points in garbage time gave shirts a slightly more respectable eight. Both dads were back. Shank had one drop in the end zone from hands still wet with baby wipes. Otherwise, not much rust on those two who now seem destined to team up after their time together in the hospital. Linebacker Toad had the hit of the year going low on fruity on a crossing route. Toad took the worst of it but came out unscathed. Foul was called. Bully Stick coached a lot, had a few hammers that worked out pretty well, and one sick dime to the back left corner of the end zone. JoMo and fresh both surprisingly absent after an early hard commits on the text chain. Breakfast next Friday.
Frisbee 6/6/25
Vicky showed up with pennies and discs. Sadly they had not made it out of his car since Monday. We divide up lights and darks But the force was unbalanced and the dark side was clearly stronger. Counted off and went shirts and skins instead.
Toad – skin Sitch – shirt fruity – shirt Mayo – shirt Crawdad – shirt Vicky – skin woo – skin peaches – skin smoky – shirt shank – skin Wario – shirt Spikeball – short broken arrow – skin Pffer – skin Biden – shirt spy – skin Bullystick skin Yeti – shirt Zipper – skin FWM – shirt
Skins destroyed shirts 13-8. Chaotic first few points with bodies flying all over the field. Game settled down into a Defensive back-and-forth with skins going up a couple points. Shirts evened things up at six before the turnover bug bit and skins grabbed seven breaks in a row. A few points in garbage time gave shirts a slightly more respectable eight. Both dads were back. Shank had one drop in the end zone from hands still wet with baby wipes. Otherwise, not much rust on those two who now seem destined to team up after their time together in the hospital. Linebacker Toad had the hit of the year going low on fruity on a crossing route. Toad took the worst of it but came out unscathed. Foul was called. Bully Stick coached a lot, had a few hammers that worked out pretty well, and one sick dime to the back left corner of the end zone. JoMo and fresh both surprisingly absent after an early hard commits on the text chain. Breakfast next Friday.
5 Knolls Road Trip
Date: 2025-06-25 AO: anvil Q: deep_dish PAX: lorax, Snuka, hopper, jet_fuel, puddin_pop, Point Break FNGs: None COUNT: 7 5 Knolls, no more needs to be said.
There’s a distinct lack of 9-fingered saxaphone players … for a reason
Date: 2025-06-25 AO: sacs Q: hoover PAX: Cheese Curd, wildturkey, Roulette FNGs: None COUNT: 4 If the drummer from Def Leppard only has one arm, then you can play the saxophone with 9 fingers. Don’t be a little b*tch about it. Fire up that x-box, put on Rock Band, and ask yourself, “When you make love, do you look in the mirror?”
At least that’s what we took away from Wild Turkey’s reflection on Cheese Curd’s latest dating story. Pretty sure the random guy in Raintree who walked out of his house at that moment and headed to work regrets the decision to go into the office a little early today.
Call it another usual day at SACS, heavy stuff was carried, perspiration was perspired, and the SACS crew discussed the trending topics driving our social discourse. Then there was Cheeses Curd’s love life which fits in to said discourse like a Tesla at a demolition derby — quiet, confused, and probably on fire. The fire BTW is actually a burning sensation that you should talk to your doctor about.
It’s schwetty out there, kids. So grab some extra weight an lug it around the neighborhood, said no one ever. But at least we at SACS own our complete lack of smarts, unlike all the other workouts who find ingenious ways to make you feel like you’re in control of your own destiny (or the direction of the conversation). “It’s you vs you” or “It’s 0.0 so you don’t have to worry about running.” or “Lie down in this piss covered parking deck and take a breather as many times as you can in 45 minutes. Don’t mind the cockroaches. Or the cup of poo.”
No sir, at SACS we have a plan and execute on that plan. We leave no man behind, if only because then we’d miss out on all the witty banter from our resident counter-culture punk-rocker Wild Turkey. And Roulette’s dry banter that reflects expert-level inquisition skills only found in a father, “Did you just refer to yourself in the third person as ‘daddy’?”
A plan was hatched and executed on. Said plan isn’t important but it included 3+ miles, sandbags, rucks, and multiple rounds of what will likely be the lowest denomination of American currency. Oh yeah, and some hills.
WARMUP: didn’t need to it was already 83 when we started.
THE THANG: See above about how it’s not important.
MARY: Not sure if that’s the name of the 9-fingered saxophone player at the heart of our story. but either way we didn’t see her.
ANNOUNCEMENTS: Horsey half, BRR, Christmas Party, Wild turkey on Q next week
COT: the sweaty yeti took the crew out. there was no ball of man because that would’ve been gross.
At least that’s what we took away from Wild Turkey’s reflection on Cheese Curd’s latest dating story. Pretty sure the random guy in Raintree who walked out of his house at that moment and headed to work regrets the decision to go into the office a little early today.
Call it another usual day at SACS, heavy stuff was carried, perspiration was perspired, and the SACS crew discussed the trending topics driving our social discourse. Then there was Cheeses Curd’s love life which fits in to said discourse like a Tesla at a demolition derby — quiet, confused, and probably on fire. The fire BTW is actually a burning sensation that you should talk to your doctor about.
It’s schwetty out there, kids. So grab some extra weight an lug it around the neighborhood, said no one ever. But at least we at SACS own our complete lack of smarts, unlike all the other workouts who find ingenious ways to make you feel like you’re in control of your own destiny (or the direction of the conversation). “It’s you vs you” or “It’s 0.0 so you don’t have to worry about running.” or “Lie down in this piss covered parking deck and take a breather as many times as you can in 45 minutes. Don’t mind the cockroaches. Or the cup of poo.”
No sir, at SACS we have a plan and execute on that plan. We leave no man behind, if only because then we’d miss out on all the witty banter from our resident counter-culture punk-rocker Wild Turkey. And Roulette’s dry banter that reflects expert-level inquisition skills only found in a father, “Did you just refer to yourself in the third person as ‘daddy’?”
A plan was hatched and executed on. Said plan isn’t important but it included 3+ miles, sandbags, rucks, and multiple rounds of what will likely be the lowest denomination of American currency. Oh yeah, and some hills.
WARMUP: didn’t need to it was already 83 when we started.
THE THANG: See above about how it’s not important.
MARY: Not sure if that’s the name of the 9-fingered saxophone player at the heart of our story. but either way we didn’t see her.
ANNOUNCEMENTS: Horsey half, BRR, Christmas Party, Wild turkey on Q next week
COT: the sweaty yeti took the crew out. there was no ball of man because that would’ve been gross.
falcons Crest 6-24-25
Date: 2025-06-25 AO: falcon-crest Q: semi-gloss PAX: marge, deep_dish, jet_fuel, ChickenWing, MARTA, Huddle House, puddin_pop, Grits, Melons FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Heat dome
Date: 2025-06-25 AO: the-maul Q: Odd Job PAX: kirby, super trooper, taggart, teddyf3, F3 Elsa, patent_pending FNGs: None COUNT: 7 Nothing could stop this fearless crew from stepping into the heat dome like it was a walk-in sauna with burpees. Highlights included: – A round of 7’s: merkins and burpees. Why? Because we hate ourselves. – A DIY obstacle course that featured merkins, iguanas, jump rope, goblet squats, and overhead squats with some kind of rock crusher thing, and a wildly accurate “flappy bird” impersonation by patent_pending. Audubon Society is expected to call any day now. – F3 Elsa defied heat physics and absolutely crushed the course. It was so smooth, it looked choreographed. – taggart successfully learned to count cadence—a personal best and a moment of pure magic. Meanwhile, revenge is a dish best served… magnetized. super trooper’s infamous prank bumper sticker made its way from my car to teddyf3’s, but Teddy discovered it before his Buffalo road trip. Shame. Rumor has it kirby is plotting bumper sticker escalation that is sure to raise some… eyebrows? Stay tuned… and check your bumpers.
