Spiders in the Gloom

Spiders in the Gloom

Date: 2025-06-27 AO: scars Q: F3 Elsa PAX: madison, Roulette, kirby FNGs: None COUNT: 4 WARMUP: Stairs up to Ballantyne Commons
THE THANG: Hustle over to Morrison. Made excellent time so explored some of trails. Roots, rocks, bridges, and spider webs a plenty. Roulette served as our web breaker until Elsa tagged in and caught webs every. single. yard. Discovered a random pond fountain in the woods. Almost completed the whole trail loop but had to double back to keep time. Straight shot back to base continuing to exceed Google Maps walking pace. Hit exactly three miles with two minutes of Mary while we waited for our Brave comrades. Shout out to kirby for his consistent and effective pointers for keeping both good form and pace management.
MARY: Imperial walkers OYO
ANNOUNCEMENTS: July 4 convergence next week! Expect color coordination and hot dogs.
COT: Pray for The Worm as he continues his recovery.

Sack Shrinkage

9 Strong gathered in the gloom for another installment of Joust.  Here’s what they did:

  • Run down to the track
  • WU including SSH, Low Slow Squat, Cow/Cat Pose, Stretch fingers/forearms
  • All PAX start lunge walking around the track, 1 person take a hot lap
  • Gather the PAX at the pull up bar for 5 pull ups and squats
  • Keep lunge walking/running
  • Make it all the way around the track for 1/4 mile lunges
  • Run to the pull up bars
  • Partner 1 takes a hot lap, partner 2 does 5 pull ups and then squats.  Rinse & repeat 2x
  • Run up to the school for calf raise – wall sits
  • Run to the parking lot for some stretching
  • Done

NMM:

Good to see everyone this morning.  Thanks to Ductwork for the opportunity to lead.  Please keep Mile High’s wife and family in mind as they struggle with illness.

YHC has never heard so much feedback/mumble chatter re the 3-2-1 end of count instead of inflection.  Glad it was so popular.  Hope you’re all not too sore the rest of the day.  Enjoy those lunges.

Endhaven Hills

Date: 2025-06-27 AO: _sob Q: frasier PAX: Franky, midriff, Palmolive, soft_pretzel, wildturkey, Long John Silver FNGs: None COUNT: 7 WARMUP: there was no warm-up, this is the brave. THE THANG: we ran down in Haven stopping at every stoplight to do 10 Merkins and 10 squats. From there, we ran down to Whitehall for nut up and shut up. Stopping along the way at every speed bump to do 10 Merkins and 10 squats. we did not up or shut up, Orchard Hill neighborhood down and back and the neighborhood across the street from Lynnhaven elementary zipping back through Ballentine Ridge high school. Every time we stopped, we did 10 Merkins and 10 American hammers. Head on back to the launch point stopping at stoplight to do 10 Merkins and 10 American hammers. We had about three minutes of Mary despair. MARY: ANNOUNCEMENTS: be on the lookout for a convergence next Friday. COT:

Not so flat

Date: 2025-06-26 AO: the-devils-turn Q: flipper PAX: frasier, bunker, Astro (Kyle Kirchhoff), gumbo, flipper FNGs: None COUNT: 5 WARMUP: Frasier pre ran THE THANG: due to likely slick conditions we opted out of the greenway. But then listen to Frasier and ran swans run which is only kinda flat… such is life. Astro suckered us into surges too, so that was fun MARY: nope ANNOUNCEMENTS: horsey half COT: Astro took us out

Mini Blower

Date: 2025-06-26 AO: peak-51 Q: Spammer PAX: kirby, slim_fast, sledge, lois, Spammer, madison FNGs: None COUNT: 6 WARMUP: SSH, Squats and Sharon Towers while we waited on one late arriving PAX, Next headed over to Seaboard where a fan and music were apparently left on all night (most likely because of storm related power outage). Here we did step ups and dips x2. THE THANG: Headed across the street to the parking lot across from the new construction site by the library. Did exercises in each spot. Everyone used a die to roll for the number of exercises they performed in said spot. Pax kept the same die count all the way down the lot progressing to the next empty spot when they were done. We repeated this several times, performing I believe 8 different exercises in total. (There was another die at the end of the lot that pax could roll for a new exercise count on the way back up the lot). MARY: ANNOUNCEMENTS: Today is last day to sign up for Horsey 1/2 and get a shirt! COT: Orange Whip

Shield Recap 🛡️ – Simple, Sweaty, and SnotFree

Date: 2025-06-26 AO: shield Q: tagalong PAX: Bombay, Cooter2, shrinkwrap FNGs: None COUNT: 4 After a week of being sick and lazy :mask::couch_and_lamp:, we kept it simple to knock off the cobwebs:
– :man-running: 1-mile warm-up – :repeat: 4 rounds: 5 burpees + 20 dips – :muscle: 3 rounds: 100 core reps + 1 min plank – :man-running: 1-mile cool down
3 miles total on a crisp morning :snowflake:.
Your Q went home and took a nap :sleeping:. #priorities

Got the DOMS

Date: 2025-06-25 AO: meathead Q: voodoo PAX: flipper, Uncle Leo, Unplugged, Soul Glo, voodoo FNGs: None COUNT: 5 5 pax gathered under the heat dome at Calvary yesterday morning at 0530. Most pax chose to warm up before the warm up, although that seemed unnecessary given the heat and humidity out on the endless asphalt plain.
WARMUP: SSH, swings, IW, swings, ST, swings, prying squats
THE THANG: The main course today was the Armor Building Complex: 2 double cleans, 1 double press, 3 double front squats. The weinke called for 15-20 minutes of EMOM. The Q was thinking 18 rounds, but the pax wanted the full 20, so that’s what they got.
Complex: 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 goblet squats. 2 rounds every 2:00 of 5 swings, 5 snatches, 5 presses, and 5 SLDLs (1 side per round)
Mary: Hollow Body Hold, Glute Bridge, Elbow Planks
3-4 rounds of 10 merkins to kill time
ANNOUNCEMENTS: Horsey Half Marathon Run/Ruck – today is the last day to sign up and get a shirt.
COT: Thanks to Hopper from Anvil for the take out today.

Thriple Nickel

Date: 2025-06-26 AO: the-phoenix Q: midriff PAX: wildturkey, Melons FNGs: None COUNT: 3 WARMUP: In the parking lot to give late pax a chance to arrive. After 2 minutes, we’re on our way to the trails. Cross the river, through the woods and here we are at Community House Middle School running track. THE THANG: Today’s theme is partner-related exercises. How to do this with a threesome? Get creative and modify. Wheelbarrow carries 50 meters, roll into BBSUs, wheelbarrow carry back, then more BBSUs. Team leap frog 100 meters, then Indian run (with burpees) around the track. Triple broad jump burpees for 100 meters, h/t to SweetWater for the recommendation. Elbow plank while one pax sprints 50 meters and sprints 50 meters back. Another lap around the track, this time stopping for 5x plankjack shoulder taps, which proved to be next to impossible for wildturkey to execute. Save the best for last: partner carries around the track, then 2 final rounds of bear crawl and BBSUs. Time to make our way home to launch, this time with a bit more light on the trails to guide our return. MARY: She was with us on the track before we scared her off. ANNOUNCEMENTS: Run your race and challenge yourself: Horsey McHorseArse, Mountain Rumble, Ultra50k – plenty of silly options out there. COT: Thanks wildturkey for the opportunity to step in and lead. Couldn’t think of a better way to start the day. Keep crushing it Melons, great to have you out at The Phoenix!

practically winter out there

Date: 2025-06-26 AO: _area-51 Q: MARTA PAX: deep_dish, marge, Huddle House, Mikeoelz, Emoji, Slingshot FNGs: None COUNT: 7 MUMBLECHATTER: There were some but without puddin the topics were tame and ranged from OPES real estate, how much of a jerk thr Q is, and how much the q likes blood drives. Slightly cooler weather bur the air was thick. Many pax are heading to the beach so enjoy.
Hydra will resume on July 3rd… no holiday hours here.
THE THANG Mosey to bus lot 15X SSH 15X IW 10X LSS 10X Merkins 20X LBCs
Mosey to knightswood 5 merkins each light to bedfordshire
Half pipe x3 Merkins each end x5 and 20 lbcs in middle
Mosey to Foxworth Half pipe Squats each end and 20 freddie mercury
Foxwood hill for triple nickel or St x5 Lunges x5
Mosey back to launch Announcement Oct 3rd blood drive
CoT Yhc

ultimate 6/20/2025

Date: 2025-06-25 AO: ufo-ultimatefriz Q: Spyglass PAX: David Baker, Victoria, Chandelier, Zipper, Situation, Spyglass, Pfeffer, biden, peaches, bullystick, Wario FNGs: None COUNT: 11 Winners/ yellow: Fly Vicky Chandy Zipper Biden Situation
Losers/ pink: Spyglass Peaches Bully Warrio Pheffer
Low morale to start, with barely 10 present and chandelier stretching, but refusing to change out of his trendy white crocs. Fly encouraged us to get out of our feelings and play ball. So ball was played.
The game Pink jumped out to an early 2-0 lead, spy inquired about the mercy role protocol, prompting some banter amongst yellow. From there, yellow kicked it into gear and played neck and neck, tit for tat as they say. In the end, they emerged victorious. There’s a good life lesson in there but I’m too disgusted by the outcome to analyze further. In other news, Peaches thew some corner dimes, Wario is a field General, Fly calls his teammates “babe” and spy attempted to get open by crawling through the legs of Chandelier. Quote of the day, “he’s got them birthing hips”.
COT: Sign up for Marta’s blood drive. If you love your kids, consider camping them camping with F3 dads soon. Marta and Fly had great morale doing so last weekend.

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