AK hill

AK hill

Date: 2025-03-31 AO: firestarter Q: kirby PAX: Franky, C3P0, Odd Job, Roulette, Point Break, Hawkeye FNGs: None COUNT: 7 WARMUP: Mosey around and do some warmup on green fake grass. THE THANG: Go to rock pile grab 3 rocks. Chase Franky up the AK hill. Rotate groups lifting then we did a gas pumper derkin ladder. C3P0 caught on and counted well. This was a fun one for me and I am trying to bring new and old ideas together on beatdowns. MARY: during ANNOUNCEMENTS: Hawkeye is having a get together the final game of ncaa basketball COT:

Who let this guy Q?

Date: 2025-04-01 AO: bagpipe Q: lex_luthor PAX: Blue Tent, Pepsi, Cooter2, Rousey, war_eagle, Pilgrim, madison, wildturkey, taggart, Roulette, lex_luthor FNGs: None COUNT: 11 WARMUP: Ran around the parking lot while a few guys got out of their cars. Real savages show up on time for the workout :stuck_out_tongue_winking_eye: THE THANG: I was ready for 8 guys to show up and we ended up with 11 – awesome Tabata style today with 11 stations of fun 1 – Shuttle run pulling a tire side to side 2 – Thrusters – with 50lb sandbad 3 – Row – with 50 lb kb 4 – Reverse Lunges 5 – KB swings – 45 lb kb 6 – Heels to Heaven 7 – Drag tires through the parking lot 8 – Sit up with punch at the top 9 – Burpees 10 – T Merkins 11 – Bunny hop sprawl We got 3 full rounds in with an indian run between set 2 and 3
ANNOUNCEMENTS: Mtn rumble – Sept 12th. Early sign up option is only $12

Meat & Potatoes FT

Date: 2025-04-01 AO: fast-twitch Q: turkey_leg PAX: Alf, retread, marge, Watchita, jet_fuel, ductwork, deep_dish, turkey_leg, 0 FNGs: 1 0 COUNT: 8 Sold group of 8 HIMs got their meat and potatoes Fast Twitch workout today. Hill repeats on rising meadow 7s as a warmup, partner loops on rising meadow for the main event, and a Smokerrise Hill kicker at the end. Classic FT, with plenty of exercises and Mary interspersed with the six hilly miles. Q had planned for an AYG out and back to Starbucks, but will save that one for next time. Nice work and a shweaty time was had by all.

Making it up on the fly

Date: 2025-04-01 AO: falcon-crest Q: Cheese Curd PAX: ickey_shuffle, puddin_pop, MARTA, Bootlegger FNGs: None COUNT: 5 WARMUP: mosey to the second parking lot, IW SSH, runners stretch and merkins
THE THANG: the goal today was to make it into the neighborhood and do a full loop, and decided to get some pain stations on the way
Merkins, abs, squats were on the menu. Everytime we stopped we got some in. We also got some calf raises, dips and steps
Nothing craz, just an out and back
MARY: yeah, we got our abs in today
ANNOUNCEMENTS: blood drive
COT: thanks for the opportunity to lead. Small group today, seems like everyone is doing different things.
Quiet group, but we kept moving so not tons of time to chat.
Congrats to Ickey who was getting after his first bootcamp in ‘25 and clearing some lung cob webs.
Marta is as in for the pre and post run!
Pudding declared no decline merkins
Bootlegger was silently doing the work
Great work by all, some days you don’t need a plan, hell getting to the AO was my plan today, everything else just worked out!

Soccer

Date: 2025-03-30 AO: soccer Q: Orange Whip PAX: Moondance, King, Christmas, Joshee10, Kellen Dargle, National Treasure, Orange Whip, Level10, Jose Varela, jrr_tolkien, Tormund, Pearce, Crystal FNGs: None COUNT: 13 Two competitive games, both teams won one each.
That is all

FunFriday with a Sub

Date: 2025-03-28 AO: joust Q: hopper PAX: Header, ChickenWing, baracus, jet_fuel, ductwork, geraldo, marge, hopper, puddin_pop, @limey, @day-z FNGs: None COUNT: 11 WARMUP: Mosey to the lacrosse field entrance for the usual suspects (IW, Squat, Sharon Towers)
THE THANG: The PAX ran down Sardis Ln, around the ArborWay hood and onto the CCS campus for a myriad of exercises and runs, plus 2 rounds of the “Merkin Circle”
It’s been a minute since hopper stepped up as the #FunFriday substitute-Q but the PAX did not disappoint with the mumblechatter or toilet humor. Great group of men that put in some work to start the weekend.
MARY: There was some stomaché
ANNOUNCEMENTS: Blood drive
COT: hopper with the takeout

Monday Speed Humps

Date: 2025-03-31 AO: base-camp Q: ductwork PAX: Circuit City, Mr. Magoo, thunder_road, O’Tannenbaum, Smash, ductwork, @limey FNGs: None COUNT: 7 WARMUP: Mosey to the end of Strawberry Ln for COP (IW, Hillbilly, Plank, Merkin, Mtn. Climber, LSS, Sharon Towers)
THE THANG: – Head back up Strawberry with a stop at each speed hump for rotating merkins and squats – Triple Nickel between the last 2 speed humps (merkins and LBC). Was it uphill both ways? – Mosey to the Rock Pile… curls, shoulder press, tricep extensions (15 each x3 rounds) with a lap in between – “Wall-tar Jaiye” #crowdpleaser and People’s Chair with shoulder presses.
MARY: Flutter, Dolly, Plank
ANNOUNCEMENTS: None
COT: YHC with the takeout and prayers for OT’s daughter (knee surgery)
base-camp is always a solid start to the week. Great group this morning the thanks for putting up with the running (over 2.5 miles). Appreciate the opportunity Mr. Magoo and thunder_road

The Perfect Pair

Date: 2025-03-31 AO: swole Q: ickey_shuffle PAX: Emoji, flipper, high_tide, Unplugged, wildturkey FNGs: None COUNT: 6 WARMUP: Zero jumping jacks, various stretches that all need to do yet we all neglect THE THANG: The perfect pair: swing & merkins with sets of 20, 15, 10, and 5 The less than perfect pair: presses and goblet squats with four set of 10 reps The not so perfect pair: rows and good mornings with four sets of 10 50 swings with burpee penalties for setting the bell down during. Some rack and waiter carries MARY: Hollow body hold, glute bridge, plank ANNOUNCEMENTS: Swole is moving to Calvary instead two weeks. COT: What do the combination of swings and merkins, 1992 Pamela Anderson, 1997 JLH, 2005 Jessica Simpson, and modern day Sydney Sweeney have in common? All at once time or another could claim the mantle of The Perfect Pair. Alas, as recent photos of Pam demonstrate, time is fleeting and only the swing/merkin combo has longevity.
Here’s a tip for new PAX for those first couple Qs…it helps a lot to show up at the correct workout location. More than a decade into F3 and this morning YHC was on autopilot and drove to Calvary instead of McAlpine. After a minute of waiting and wondering if anyone would show, clarity kicked in and the rugged Wrangler hit Earnhardt like speeds on 51 to make it in time. Not proud of that one.

Providence CC

Date: 2025-03-31 AO: blakovery Q: frasier PAX: bunker, Hippie, lex_luthor, Polly FNGs: None COUNT: 5 WARMUP: THE THANG: as always, 5 miles of easy running. No one got dropped, and no one got lost. MARY: ANNOUNCEMENTS: COT:

“We’re gonna need to drop some weight”

Date: 2025-03-31 AO: chubby-hubby Q: Orange Whip PAX: baracus, Mr Brady, hoover, turkey_leg, Orange Whip FNGs: None COUNT: 5 2025’s inaugural Horsey kicked off with a blast…literally.
4 men started on the hills and Baracus made his way back to launch to catch Brady on the flats.
Turkey Leg and I lost Yeti for a while. We speculated that (as Yeti’s commonly do) he may be hiding in the woods, preparing to jump out and grab us.
Nay, he had found the Honey Bucket (West coast for Port-a-John) at the bottom of Yucca and Yucca’d it all up. We joked that he had to drop weight as he was over capacity to make the climb up Yucca. Too much cargo to make that ascent. The laborers have a great surprise when they show up to the job site today.
Great mild temps, steady pace and a traditional pledge at the end.
Mr Brady was back after an elbow dislocation playing soccer (you had to be there – I was).
Prayer was said and Brady and Baracus confined chatting, even though they had a long two man run together :men_holding_hands:
I guess BRR season is here.
Good work boys :clap:

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