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:
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
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!
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.
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.
Whiteboard of pain – Summer edition
Date: 2025-06-28 AO: davinci Q: Franky PAX: kirby, Gruden, Odd Job, SweetWater, C3P0, Roulette FNGs: None COUNT: 7 Whiteboard of pain ……. It sucked.
Almost perfection
Date: 2025-06-28 AO: stonehenge Q: Cheese Curd PAX: Starch, wildturkey FNGs: None COUNT: 3 Pre workout: 1 Rucker Starch / 1 runner YHC
WARMUP: run to the bull ring and basic warm ups
THE THANG: try to cover the inner circle
The workout won’t make any sense, but here is a list of things we did
Run Burpees in total about: 45 Merkins: 15 each/ CCD, wide, hand release, diamond Mtn climber/ Parker Peter/ Peter Parker 3.5 miles in total
MARY: heels to heaven, v ups, box cutter and reverse, big Bog sit ups, heels to heaven
Ran back home and done
ANNOUNCEMENTS: lots of stupid things to do, look for them and sign up!
COT: yHC took us out
Great to see Starch. He looks like he’ll, but between baby duties and life just kicking our ass, he always is smiling and pushing
Wild Turkey is crushing lately. Ruck miles, bootcamp, and running. Working hard and it shows
YHC was just happy guys keep showing up!
Great morning, have a great day!
WARMUP: run to the bull ring and basic warm ups
THE THANG: try to cover the inner circle
The workout won’t make any sense, but here is a list of things we did
Run Burpees in total about: 45 Merkins: 15 each/ CCD, wide, hand release, diamond Mtn climber/ Parker Peter/ Peter Parker 3.5 miles in total
MARY: heels to heaven, v ups, box cutter and reverse, big Bog sit ups, heels to heaven
Ran back home and done
ANNOUNCEMENTS: lots of stupid things to do, look for them and sign up!
COT: yHC took us out
Great to see Starch. He looks like he’ll, but between baby duties and life just kicking our ass, he always is smiling and pushing
Wild Turkey is crushing lately. Ruck miles, bootcamp, and running. Working hard and it shows
YHC was just happy guys keep showing up!
Great morning, have a great day!