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: it’s 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 “paths”. 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 11’s 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 don’t 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 11’s 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 don’t 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 “The Latest Sheet.” On the docket: snatches. Lots of ‘em. Typically, I wouldn’t have known that until we were a few sets into the day’s workout. After switching between “five on your weak side,” rest and “five on your strong side,” I’d 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 “The Latest Sheet” 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 morning’s Weinke if you don’t know what’s on it? The way I see it, if I’m going to do 100 snatches there’s no reason to have additional time to fret over it – or think of reasons not to show. But that’s where the Fellowship comes in. And accountability. This morning was a great reminder of that for me. I still probably won’t check out the almighty sheet beforehand, but if I do, I’ll know it’ll 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.
🪨 📄 ✂️
Date: 2025-07-02 AO: the-maul Q: Palmolive PAX: Odd Job, kirby, ToeJam, patent_pending, super trooper, taggart, teddyf3, Melons (🍈 🍈) / Long John Silver FNGs: None COUNT: 9 What a great mid-week AO…The 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 everyone…do 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 everyone…do 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.
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.
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.
bratwurst will be sending out next book soon.