I think they’re on to me…
Date: 2025-09-30 AO: bagpipe Q: Palmolive PAX: wildturkey, kirby, F3 Elsa, Hawkeye, madison, Roulette, Starch, Blue Tent FNGs: None COUNT: 9 Qing Bagpipe is always an honor. It’s the best reminder that we’ve got a good crew of PAX in SoB!
I don’t remember who asked this pre-launch, but someone questioned if I had a plan. I did not.
WARMUP: Mosey to the obligatory Brixham Hill parking lot for 1-5 burpees, with imperial walkers, windmills, Moroccan night clubs, and a 90 second Al Gore in there
THE THANG: Head to the hill by the 521 overpass and start with 7s (merkins and LSS) then mosey up to the overpass and lunge walk the length of it (400 m by Kirby :abacus:…100 m by wildturkey :desktop_computer:), if your legs need a break, do some Mary.
Then go for a scenic tour of the bowl benches, stopping at every set for 1-10 derkins (+1 every stop; 55 total). Loop around to the path overlooking Stream park for 5-25 step ups (2 as 1; +5 every stop), then bear crawl across the bridge to the park.
Alternate sets of Mary with 10x jump squats on the luxurious rubber surface until about 5 minutes left. Meet up with the swift crew and mosey back to launch.
MARY: Random LBCs, Rosalita, planks, dealers choice
ANNOUNCEMENTS: Swift had an FNG. I had to bail.
COT: Starch took the handoff. Thanks for letting me lead!
I don’t remember who asked this pre-launch, but someone questioned if I had a plan. I did not.
WARMUP: Mosey to the obligatory Brixham Hill parking lot for 1-5 burpees, with imperial walkers, windmills, Moroccan night clubs, and a 90 second Al Gore in there
THE THANG: Head to the hill by the 521 overpass and start with 7s (merkins and LSS) then mosey up to the overpass and lunge walk the length of it (400 m by Kirby :abacus:…100 m by wildturkey :desktop_computer:), if your legs need a break, do some Mary.
Then go for a scenic tour of the bowl benches, stopping at every set for 1-10 derkins (+1 every stop; 55 total). Loop around to the path overlooking Stream park for 5-25 step ups (2 as 1; +5 every stop), then bear crawl across the bridge to the park.
Alternate sets of Mary with 10x jump squats on the luxurious rubber surface until about 5 minutes left. Meet up with the swift crew and mosey back to launch.
MARY: Random LBCs, Rosalita, planks, dealers choice
ANNOUNCEMENTS: Swift had an FNG. I had to bail.
COT: Starch took the handoff. Thanks for letting me lead!
Excercises are Optional at Davie Park
Date: 2025-09-30 AO: fast-twitch Q: Benny PAX: Alf, Astro (Kyle Kirchhoff), ductwork, Shawn Heath, Dosey Doe, turkey_leg, Benny, Dover FNGs: None COUNT: 8 WARMUP: After a proper disclaimer was given after joker and alf came in late for fighting for the same parking spot where it was questionable if I can be sued we took the 1.05 mile warmup to davie park. Once there mosey down to the entrance near the playground area for a quick cop of IW and Sharon Towers before the main event was announced. THE THANG: Simple but effective, run down to the main parking lot in the back do 10 jump squats once there, run towards the benches in the playground area do 10 dips. Rinse and repeat till 6:00, exercises after the first round ended up being optional for many of the pax. After a quick 10 count and testing the pax on the 3 principles of F3 mosey back to launch if you get back early run pro moms repeat. We were joined after by Astro and Dosey Doe who are in the midst of there marathon training, Turkey leg was also there but had to jet fast like Joker normaly does. Good to also see Dover a site FNG at Fast Twitch today. MARY: Not enough time for her ANNOUNCEMENTS: Blood Drive on Friday check slack for details COT: Ductwork with the strong takeout
October Baseball
Date: 2025-09-29 AO: base-camp Q: Orange Whip PAX: Focker, Mr. Magoo, Runstopper, ductwork, O’Tannenbaum, Smash, Orange Whip, thunder_road, Erin Brokavich, Limey FNGs: None COUNT: 10 The Indians are back in the playoffs and all is right in the world..as for the Mets, well let’s just say them and their $360m payroll, (and Geraldo) had a mandatory off day today.
The Thang
Lots of old faces out there today and we left campus and headed to Davie park. Run Stopper kept telling me to slow down to keep everyone together whilst running in front of me.
At the field we did warmup, starfish, bear crawls crab walks, lung walks, Indian runs and more fun stuff, then we went back to the school did some wall and merkin work and finished off with some abstacles.
The crotch cruncher was a crowd favorite and I pulled out a few of my “at home only” exercises for the PAX who really seemed to enjoy them.
————————————————
No plantar fasciitis was borne from the side straddle hops we did……nor has any ever, NEWSFLASH it’s the beer and fries that you eat that gives you inflammation – not moving your body naturally :man-shrugging:
These mysteries and more were debunked this morning.
Really fun group today – good laughs – 2.5 ish miles and we’re all better for it.
Thanks to Thunder Road and Mr. Magoo for the reverse hard commit by putting me on the schedule.
God is good.
The Thang
Lots of old faces out there today and we left campus and headed to Davie park. Run Stopper kept telling me to slow down to keep everyone together whilst running in front of me.
At the field we did warmup, starfish, bear crawls crab walks, lung walks, Indian runs and more fun stuff, then we went back to the school did some wall and merkin work and finished off with some abstacles.
The crotch cruncher was a crowd favorite and I pulled out a few of my “at home only” exercises for the PAX who really seemed to enjoy them.
————————————————
No plantar fasciitis was borne from the side straddle hops we did……nor has any ever, NEWSFLASH it’s the beer and fries that you eat that gives you inflammation – not moving your body naturally :man-shrugging:
These mysteries and more were debunked this morning.
Really fun group today – good laughs – 2.5 ish miles and we’re all better for it.
Thanks to Thunder Road and Mr. Magoo for the reverse hard commit by putting me on the schedule.
God is good.
Norwegians Proverb “2 is better than 1”
Date: 2025-09-29 AO: swole Q: Unplugged PAX: Pepsi, Emoji, Blanks, wildturkey, Fotomat, high_tide, The Worm, Uncle Leo FNGs: None COUNT: 9 Beautiful breezing pre-rain AM in the gloom. Fall like! Perfect to make things worse by introducing double kettlebells into the next training cycle of the Norwegian 4 x 4.
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
Marvin Creek
Date: 2025-09-29 AO: blakovery Q: frasier PAX: bunker, fleetwood, Hippie, kirby, wingman, Madison FNGs: 1 Madison COUNT: 7 WARMUP: THE THANG: Pretty simple morning. Run to Marvin Creek neighborhood and back. We got anywhere from 5 to 6 miles and no one was left behind. Weather was closer to pleasant than unpleasant. MARY: ANNOUNCEMENTS: COT:
It’s finally cold ….
Date: 2025-09-29 AO: firestarter Q: Franky PAX: Point Break, Adobe, taggart FNGs: None COUNT: 4 4 showed up for 2.5 miles and a ton of exercises. A few others from Blakevory joined coffeteria.
Rain or Shine
Date: 2025-09-27 AO: davinci Q: midriff PAX: kirby, C3P0, Monopoly, das_boot FNGs: None COUNT: 5 The rain didn’t stop us from having a good ole time at Da Vinci. Lots of puddles on Ardrey Kell on our way to Polo Ridge Elementary for frisbee, rock pile and other exercises. We stopped at each road on the way back, and did some new jump squat and partner clap merkin things too. Met up with Monopoly and das_boot for CoT as they arrived 5 minutes after launch and didn’t intercept us until the end.
Norwegian Efficiency
Date: 2025-09-27 AO: olympus Q: Krzyzewski PAX: The Worm, Floyd, Pepsi, Benny, hoover FNGs: None COUNT: 6 Boasting both a higher GDP per capita and life expectancy than the good ol’ Red, White, & Blue, Norway is an intriguing country. While there are myriad reasons for the differences, it’s hard to argue that Norway is nothing if not efficient. This has been demonstrated with abject clarity by our latest :rainbow: spreadsheet. Honestly, by about the halfway point of our beatdown today, YHC’s grip and stamina were smoked. All it took was a little 4×4 matrix of punishment. Skål! Under the cover of the Hot Box, the pax trudged on like the warriors they are and we rounded out the weinke with more hinge movements and some static holds for good measure. Mumblechatter made the rounds as usual and the Dad Rock beats kept us moving. Overall, a solid beatdown to start a dreary fall morning. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Norwegian 4×4 (4 sets) – Cleans (5x e/s) – Merkins (10x) – Squats (5x e/s) – Presses (5x e/s) – “Active” recovery (3 min.) 2) A/B Complex (3 sets) – A: 1-handed swings (15x) then sumo squats (8x) – B: Swing squats (10x) then lawnmower rows (6x e/s) MARY: We had just enough time to throw in a round of static holds on each side. After COT we got a little extra credit by moving the picnic tables back into place in the Hot Box. ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack) – :christmas_tree: Area-51 Holiday Party (12/7) (details forthcoming, but sounds as though it will be at Hops’ house) – :pray: Prayers for Hoover’s 2.0’s homecoming date…that young man has no idea how quickly a bad decision can turn into a very, very bad decision :face_with_head_bandage: COT: YHC took out the half dozen pax with the COT
I don’t think the heavy stuff’s going to come down for quite a while.
Date: 2025-09-27 AO: the-rock Q: ductwork PAX: geraldo, Alf, ductwork, Snuka, O’Tannenbaum FNGs: None COUNT: 5 5 respectful dudes braved the weather and enjoyed a moist beatdown at The Rock. Strong work by everyone, especially on Five Knolls.
WARMUP: Mosey to the grassy knoll, seeking shelter and a little COP: IW, LSS, Reverse Lunge, Mtn. Climber, Hillbilly, Sharon Towers
THE THANG: Hit the rock pile then under the portico for Curls, Shoulder Press, Triceps, Squats, x15 with a lap around the circle between each. Continued with Flutter Press, Skull Crushers x 15 plus the laps
Head on over to the Knolls for a little tire fun. 1 PAX flipping the tire up the hill, the others running to the top and back to the tire. Rinse & repeat until the tire makes it to the top. Everyone with 2 rounds of flips and lots of love on the hill.
Mosey to the Hot Box where the battle rope and Olympus crew awaited. 1 PAX on the rope, the others running to the trash cans and back. Everyone with a round on the rope
MARY: Super slow mosey, carrying with rope back to launch
ANNOUNCEMENTS: Blood drive Oct 3
COT: YHC with the takeout.
WARMUP: Mosey to the grassy knoll, seeking shelter and a little COP: IW, LSS, Reverse Lunge, Mtn. Climber, Hillbilly, Sharon Towers
THE THANG: Hit the rock pile then under the portico for Curls, Shoulder Press, Triceps, Squats, x15 with a lap around the circle between each. Continued with Flutter Press, Skull Crushers x 15 plus the laps
Head on over to the Knolls for a little tire fun. 1 PAX flipping the tire up the hill, the others running to the top and back to the tire. Rinse & repeat until the tire makes it to the top. Everyone with 2 rounds of flips and lots of love on the hill.
Mosey to the Hot Box where the battle rope and Olympus crew awaited. 1 PAX on the rope, the others running to the trash cans and back. Everyone with a round on the rope
MARY: Super slow mosey, carrying with rope back to launch
ANNOUNCEMENTS: Blood drive Oct 3
COT: YHC with the takeout.
Two for chicken run in the rain ….
Date: 2025-09-27 AO: chicken-run Q: soft_pretzel PAX: Franky FNGs: None COUNT: 2 11 miles because we got off course. It was raining so hard couldn’t see the directions. :compass: