Furry, Twitching Legs
Date: 2025-05-22 AO: _area-51 Q: Moth PAX: Bombay, Brisket, shrinkwrap, Cooter2, RumpRoast FNGs: None COUNT: 6 WARMUP: A classic warmup that ToeJam would approve of.
THE THANG: 8x200m runs, each broken up by 3 different exercises (Reps: 20 upper, 20 lower, 30 core). Rounds 1,2 Air squats, Hand Release Merkins, American Hammers Rounds 3,4 FWD Lunges, Dry Docks, Flutters Rounds 5,6 Jack Squats, Wide Grip Merkins, LBCs Rounds 7,8 Reverse Lunges, Scorpion Dry Docks, Freddie Mercuries
MARY: Heels to Heaven, Box Cutters, Back Scratchers, Frog legs? (ask @RumpRoast), Toe Tap Sit Ups, Big Boy Sit Ups!
ANNOUNCEMENTS: None
THE THANG: 8x200m runs, each broken up by 3 different exercises (Reps: 20 upper, 20 lower, 30 core). Rounds 1,2 Air squats, Hand Release Merkins, American Hammers Rounds 3,4 FWD Lunges, Dry Docks, Flutters Rounds 5,6 Jack Squats, Wide Grip Merkins, LBCs Rounds 7,8 Reverse Lunges, Scorpion Dry Docks, Freddie Mercuries
MARY: Heels to Heaven, Box Cutters, Back Scratchers, Frog legs? (ask @RumpRoast), Toe Tap Sit Ups, Big Boy Sit Ups!
ANNOUNCEMENTS: None
Franky’s on the fives…….
Date: 2025-05-22 AO: the-phoenix Q: Franky PAX: Hawkeye, kirby, Roulette, wildturkey, taggart FNGs: None COUNT: 6 WARMUP: a few SSHs, imperial walkers, and windmills before taking off THE THANG: timer is set for 5 minutes ….. keep running ….. when the timer goes off: 20 merkins, 20 flutters, and 20 squats ……. Keep repeating 5 times. Total: 3.2 miles, 100 merkins, 100 flutters, and 100 squats. MARY: a few crowd favorites ANNOUNCEMENTS: brew ruck is tomorrow. Let’s go! COT:
Big Sunday blowout 🤯
Date: 2025-05-18 AO: soccer Q: Orange Whip PAX: Kellen Dargle, National Treasure, Orange Whip, f3-simba, jrr_tolkien, Brian D. Vessels,, Jose Varela, Joshee10, Tom Young, Christmas, Mile High, lex_luthor, King, King, Kalel, Brody, Tormund, Jeff, several 2.0s FNGs: None COUNT: 22 Had to run 2 separate games with the big burst of people Sunday. Gotta love it.
Double the Pleasure, Double Fun
Date: 2025-05-21 AO: meathead Q: flipper PAX: Uncle Leo, Emoji, high_tide, flipper, Toto FNGs: None COUNT: 5 That’s the hate-mint of the statement of double day. Final doubles day of the grind came and went and gainz were had.
WARMUP: the usual stuff THE THANG: 2 AMCRAPS each 15 minutes long featuring presses, squats, deadlifts, swings, lions, tigers and bears oh my MARY: some marching holds at the end ANNOUNCEMENTS: brew ruck, blood drive, Memorial Day convergence at Calvary 0700 COT: Shared with Anvil
WARMUP: the usual stuff THE THANG: 2 AMCRAPS each 15 minutes long featuring presses, squats, deadlifts, swings, lions, tigers and bears oh my MARY: some marching holds at the end ANNOUNCEMENTS: brew ruck, blood drive, Memorial Day convergence at Calvary 0700 COT: Shared with Anvil
Dance Recitals at Hydra
Date: 2025-05-22 AO: hydra Q: Hops PAX: semi-gloss, Motorboat, Clover, Grits, MARTA, Foghorn, thunder_road, puddin_pop, Huddle House, Brandi FNGs: None COUNT: 11 WARMUP: Yep, in the shadow of the new still-wrapped OPES double-wide’s THE THANG: We ran some, probably less than 2 miles but I have no idea. Some paver work and circuits at the abandoned Methodist Church that is apparently going to be section 8 housing…or something. During People’s Chair/Wallthar N’Djayie — something died in Puddin, Gloss or Motorboat so that ended the workout effectively. TR posted at Hydra for the first time in 4 years (or a long time); Clover put aside his previously embraced bitter rivalry with Hydra & Falcon Crest (née Hawks Nest), and posted. Foghorn, Brandi and Huddle were the OP posse that ran in. Grits posted but claimed different injuries while pretty much refuseniking the entire workout. At one point, an M. of a Metro pax (who now lives in A51) walked past and asked if we were F3? Answer: “Yes. But the guys standing around doing nothing but mumblechattering are just here for the 2nd F.” MARY: throughout the workout because YHC needed a break from running ANNOUNCEMENTS: MARTA mentioned a couple F3 events – he stopped shortly into it, and said “no one cares”, but here’s the details nonetheless: F3 A51 Brewruck on Saturday at 11am launching from Sugar Creek Brewing; Memorial Day convergence Monday at Calvary Church @ 7am COT: Of course – we prayed that God would make us more keenly aware that He is God and we are not. Getting that wrong is a bad idea.
Who needs a 5k
Date: 2025-05-21 AO: sacs Q: Starch PAX: Cheese Curd FNGs: None COUNT: 2 Who needs a 5k…. When you can get a 6k! 3.75 miles, burpees, rucking, running – this workout had it all. No rain fell on us either, so a good morning.
Mumblechatter included biphasic sleep, weekend plans, and track running vs. non-track running.
WARMUP: 1 mile ruck
THE THANG: 4 rounds: 5 Ruck Burpees 10 OH Press 15 Squats 20 4-count flutters with ruck overhead Run a lap Ruck a lap – shuffle on the straightaways and walk the turns
400m cash out
MARY: 1 minute wall sit 1 minute plank
ANNOUNCEMENTS: Brewruck, Inferno Event
COT: Curd took us out
Mumblechatter included biphasic sleep, weekend plans, and track running vs. non-track running.
WARMUP: 1 mile ruck
THE THANG: 4 rounds: 5 Ruck Burpees 10 OH Press 15 Squats 20 4-count flutters with ruck overhead Run a lap Ruck a lap – shuffle on the straightaways and walk the turns
400m cash out
MARY: 1 minute wall sit 1 minute plank
ANNOUNCEMENTS: Brewruck, Inferno Event
COT: Curd took us out
Robot doing a crab?
Date: 2025-05-21 AO: anvil Q: MARTA PAX: lorax, Point Break FNGs: None COUNT: 3 MUMBLECHATTER: 3 for a classic under 2 mile bootcamp. Chatter included a sore tailbone after a 2 hour bleacher session (whatever that means), summer swim league changes, and visuals of the upside down bulls logo.
WARMUP: Mosey to awning 15X SSH 15X IW 10X LSS 15X Merkins 2pX LBCs
THE THANG: 7s Burpees and lbcs
AB CIRCUIT 1 20X Peter parkers 20X PlankJack’s 20X Parker Peter’s 20X mtn climbers
5 burpees 1 MIinute bear crawl
Leg Complex: 10X Lunges E/S 10X Air squats 30X Calf Raises 10X stepups e/s X2
AB CIRCUIT NO 2 20X FREDDY 20X LBC 20X TRUMP TWIST 20X FLUTTER
5 burpees
Kettlebell CIRCUIT 15x standing row 15x deadlift 15x 2 handedpush press 15x curls Ec: 5x snatches e/s Repeato x3
5 burpees
MARY: Glute bridge 1 min Lbcs Plank 1 min
ANNOUNCEMENTS: blood drive is June 20th Brew ruck this weekend Convergence at Calvary 7 am on Monday
COT Flipper takes us out
WARMUP: Mosey to awning 15X SSH 15X IW 10X LSS 15X Merkins 2pX LBCs
THE THANG: 7s Burpees and lbcs
AB CIRCUIT 1 20X Peter parkers 20X PlankJack’s 20X Parker Peter’s 20X mtn climbers
5 burpees 1 MIinute bear crawl
Leg Complex: 10X Lunges E/S 10X Air squats 30X Calf Raises 10X stepups e/s X2
AB CIRCUIT NO 2 20X FREDDY 20X LBC 20X TRUMP TWIST 20X FLUTTER
5 burpees
Kettlebell CIRCUIT 15x standing row 15x deadlift 15x 2 handedpush press 15x curls Ec: 5x snatches e/s Repeato x3
5 burpees
MARY: Glute bridge 1 min Lbcs Plank 1 min
ANNOUNCEMENTS: blood drive is June 20th Brew ruck this weekend Convergence at Calvary 7 am on Monday
COT Flipper takes us out
4 Corners
Date: 2025-05-21 AO: the-maul Q: war_eagle PAX: madison, kirby, Odd Job, patent_pending, Franky FNGs: None COUNT: 6 WARMUP: Couple of laps waiting for late arrivals kirby and Franky. Standard warmup. THE THANG: Mosey to Rock Creek Apartments across from 7-Eleven. This spot was conducive for madison to see a man about his equestrian purchase: 4 corners around the apartment complex knocking out 25 reps at eacb corner of an exercise off of the MYA spreadsheet. We completed merkins, squats, flutters and 1 minute plank for good measure. On the way back to launch stopped and tried to get the 50 derkins and 100 bug boy situps in. Not sure anyone got there. MARY: Throughout ANNOUNCEMENTS: Brew Ruck COT: patent_pending with the takeout.
Core Work
Date: 2025-05-20 AO: bagpipe Q: Hawkeye PAX: madison, Starch, F3 Elsa, Roulette, Blue Tent, taggart, kirby, Wutang FNGs: None COUNT: 9 WARMUP: THE THANG: two rounds on the turf of 4 Corners core with team weighted American Hammers, Hillbillies, Imperial Walkers, bench in/out and the newly names Grandpa’s pajamas. The second two rounds at the Loch. MARY: ANNOUNCEMENTS: brew ruck Saturday at south end COT: join by our running, brothers.
flag football ethics
Date: 2025-05-20 AO: skunk-works Q: Mountain Momma PAX: lois, Header FNGs: None COUNT: 3 WARMUP: THE THANG: Shared some learning about clean technique, zipper the jacket.
Dead stop swings
Lawnmower/ hand release merkins Thruster / dead lift-high pull Abs Dips / step ups on the wall
Lots of talk about ethics in youth sports, criminal actions and motivations
MARY: ANNOUNCEMENTS: Where’s Smokey? Missing stonecold and baracus COT: Prayers for healing, repentance, salvation, reconciliation
Dead stop swings
Lawnmower/ hand release merkins Thruster / dead lift-high pull Abs Dips / step ups on the wall
Lots of talk about ethics in youth sports, criminal actions and motivations
MARY: ANNOUNCEMENTS: Where’s Smokey? Missing stonecold and baracus COT: Prayers for healing, repentance, salvation, reconciliation