Runnin! Rocks
Date: 2025-10-24 AO: the-brave Q: Hippie PAX: fire_hazard, teddyf3, bunker, Franky, frasier, Taco_Stand FNGs: None COUNT: 7 WARMUP: SSH, potato pickers, merkins, Mtn climbers THE THANG: jog to 6 rock pile stations for weighted exercises
– 1st Rock Pile: overhead press, goblet squats, curls – 2nd Rock Pile: same exercises as 1st rock pile but we had lunges – 3rd Rock Pile: repeat exercises – 4th rock pile: Big Change! We replaced lunges with reverse lunges – 5th – same as 1st rock pile exercises – 6th – abbreviated, running out of time
@teddy got a little too brave at the-brave and left the Pax high and dry 3 minutes before the workout finished. I will forever guard against this next time I am Q. #neverforget
Great to have Taco_Stand back out today. Hope to see the rest of Yall out next week.
We missed our brothers from scars at COT who began a new site location and start time. They will be meeting at 5:15 moving forward.
MARY: box cutters, flutters, LBCs, planks ANNOUNCEMENTS: Terror Trails next week, keep an eye out for Deck the Halls date.
– 1st Rock Pile: overhead press, goblet squats, curls – 2nd Rock Pile: same exercises as 1st rock pile but we had lunges – 3rd Rock Pile: repeat exercises – 4th rock pile: Big Change! We replaced lunges with reverse lunges – 5th – same as 1st rock pile exercises – 6th – abbreviated, running out of time
@teddy got a little too brave at the-brave and left the Pax high and dry 3 minutes before the workout finished. I will forever guard against this next time I am Q. #neverforget
Great to have Taco_Stand back out today. Hope to see the rest of Yall out next week.
We missed our brothers from scars at COT who began a new site location and start time. They will be meeting at 5:15 moving forward.
MARY: box cutters, flutters, LBCs, planks ANNOUNCEMENTS: Terror Trails next week, keep an eye out for Deck the Halls date.
World’s Toughest Mile (or 1/2 mile)
Date: 2025-10-24 AO: joust Q: ductwork PAX: geraldo, hopper, Mr. Magoo, header, Focker, puddin_pop, ductwork, @limey FNGs: None COUNT: 8 Ghost-written for the Slackless @limey Not so much of a #FunFriday at Joust. Rather a true, hard core beatdown that will be felt for days. This gem is from recent visits to F3 Chicago. Great group this morning putting in some WORK.
WARMUP: SSH (or for puddin_pop “Side Straddle Nopes”), IW, Sharon Towers, Mtn. Climbers, Runner’s Stretch
THE THANG: Mosey to the track for the announcement of the World’s Toughest Mile (or something like that). Simple concept, tough to do. Starting at the 50 yd line, work around the track to the other side (1/8 of a mile), completing the exercise for that segment: 1. Burpee Broad Jump 2. Bear Crawl 3. Lunge Walk 4. Run Rinse and repeat to complete the mile. Goal was to put forth the effort and hold off modifying until absolutely necessary. The PAX made it to 1/2 mile, completing all 4 segments but ran out of time. Added 3 minutes of Burpee Broad Jumps at the end. You are welcome…
MARY: None. Too tired
ANNOUNCEMENTS: Brew Ruck Food Drive Nov 15th. Christmas Party and Festivus CSAUP in Dec
COT: @limey
WARMUP: SSH (or for puddin_pop “Side Straddle Nopes”), IW, Sharon Towers, Mtn. Climbers, Runner’s Stretch
THE THANG: Mosey to the track for the announcement of the World’s Toughest Mile (or something like that). Simple concept, tough to do. Starting at the 50 yd line, work around the track to the other side (1/8 of a mile), completing the exercise for that segment: 1. Burpee Broad Jump 2. Bear Crawl 3. Lunge Walk 4. Run Rinse and repeat to complete the mile. Goal was to put forth the effort and hold off modifying until absolutely necessary. The PAX made it to 1/2 mile, completing all 4 segments but ran out of time. Added 3 minutes of Burpee Broad Jumps at the end. You are welcome…
MARY: None. Too tired
ANNOUNCEMENTS: Brew Ruck Food Drive Nov 15th. Christmas Party and Festivus CSAUP in Dec
COT: @limey
The Great Pumpkin tour
Date: 2025-10-24 AO: centurion Q: snowflake , PAX: Snuka, Rawhide, Project Z FNGs: None COUNT: 4 WARMUP: Short loop to front of Big Blue; Side-Straddle Hops, Imperial Walkers, Low Slow Squats, Mt. Climbers, Merkins, Stretches THE THANG: Series of Moseys looping thru parking lot w pain stations. At Chicken Salad Chick: Back Lunges, LS Squats, Front Lunges. At Pet supplies: 10 Diamonds, 10 Merkins, 10 Wide Arms. At bank, Sevens w Burpees and Jump Squats. At Cabo: Shoulder Taps, Hip Slaps, Shoulder Taps. People’s Chair against back wall w Air Presses. At picnic tables: Dips, Derkins, Step Ups x 2. Loop around to Cabo and follow routine in reverse. MARY: At Chuckie Cheese, various. ANNOUNCEMENTS: Dec 7 Christmas Party at Hops house, see signups. Brew Ruck food drive coming soon. COT: Gratitude all around.
New location who dis…
Date: 2025-10-24 AO: scars Q: Roulette , PAX: The Worm, Blanks, wildturkey FNGs: None COUNT: 4 Inaugural launch from our new time and location, happy to see the cars in the lot as YHC was pulling in, if you’re not early you’re late, I like it. Progress is forged in discomfort, we strive to be uncomfortable in these early morning gatherings, so that we might strengthen our will to move forward. SCARS promises 3+ miles of fellowship rucking and that’s what you go this morning. The Worm shared his knowledge to Tequila and that there are some out there that can taste like s’mores, I’m intrigued… U093Y9UF3BK is on a massive posting streak, keep it up brother wildturkey gets animated around geese ANNOUNCEMENTS: So many Terror Trails, Food Drive Brew Ruck, Jingle Bell Run, Turkey Jam, Deck the halls, Festivous, holiday parties COT: Gratitude for the weather, the ability to do these things, and the men to share the fellowship with.
Twas the afternoon after Sparta
Date: 2025-10-23 AO: sparta Q: hoover PAX: geraldo, Joker, ductwork, Gazette FNGs: None COUNT: 5 WARMUP: Talk about where OW is. Still sleeping. He texted YHC at 0200 saying it was a long night. Hope everything is OK. Talk about the route.
THE THANG: Run and ruck to the Sportsplex, runners did extra credit going on the greenway and working their way to Harris Teeter.
MARY: No Mary but I hear Prince Murray has a dealership in the valley selling a white Mercedes, 2001 S.E.L. Limited Edition. Moon roof, all-leather interior. At a very good price, pay cash.
ANNOUNCEMENTS: Shhh … someone is having a birthday. It’s a surprise, plus there’s a canned food drive, a holiday party, and a CSAUP
COT: Slim Fast took us out
THE THANG: Run and ruck to the Sportsplex, runners did extra credit going on the greenway and working their way to Harris Teeter.
MARY: No Mary but I hear Prince Murray has a dealership in the valley selling a white Mercedes, 2001 S.E.L. Limited Edition. Moon roof, all-leather interior. At a very good price, pay cash.
ANNOUNCEMENTS: Shhh … someone is having a birthday. It’s a surprise, plus there’s a canned food drive, a holiday party, and a CSAUP
COT: Slim Fast took us out
T-Shirt… yes/no
Date: 2025-10-23 AO: the-devils-turn Q: flipper PAX: fleetwood, Dosey Doe, frasier, gumbo, Polly, fletch, Cheese Curd, citgo, turkey_leg, flipper FNGs: None COUNT: 10 4 vampires ran tempo, started before us, and finished (just) after.
WARMUP: Polly and Fleetwooed PreRan THE THANG: 6 of us tackled the Tshirt route today, including 3 PAX who we don’t see often anymore, good to have fletch, Polly, and Cheese Curd join us for a Thursday Runday. Begs the question, however, where are the regulars??? MARY: nope ANNOUNCEMENTS: terror trails, deck the halls, holiday party etc. COT: YHC took us out
WARMUP: Polly and Fleetwooed PreRan THE THANG: 6 of us tackled the Tshirt route today, including 3 PAX who we don’t see often anymore, good to have fletch, Polly, and Cheese Curd join us for a Thursday Runday. Begs the question, however, where are the regulars??? MARY: nope ANNOUNCEMENTS: terror trails, deck the halls, holiday party etc. COT: YHC took us out
Briarwick Loop
Date: 2025-10-23 AO: the-phoenix Q: wingman PAX: Roulette, wildturkey, kirby, Hawkeye, Blanks, taggart, midriff FNGs: None COUNT: 8 WARMUP: SSH, IW, Windmill THE THANG: Briarwick Loop – Touch the sacs cut thru the bushes into the neighborhood.
Alternate and corners and cul-de-sacs between merkins and mary. Run in between and pick up the six.
Bear-crawl back out to Bryant Farms
Like the image from yesterday. Grab some tires and chuck em while one PAX does 5 flips on the big boy. Play a game of stack-ems to leave the pile nice and tidy.
Run back to Launch. 516a. Sorry.
MARY: during ANNOUNCEMENTS: – 11/1 – Terror Trails on sale this week. – Brew Can Ruck – 4 miles carrying AMCAYC. Starting at wooden robot working towards Sugar Creek. Stops along the way – Turkey Jam – Rea Farms Convergence Thanksgiving morning – bootcamp/run/ruck options. – Deck the Halls – 14 Decks – Holiday Party – Hops – Festivus – Convergence of Celebration COT: – Grateful for our health, healing our minds, taking our positive energy into the world today. – Great work by all.
Alternate and corners and cul-de-sacs between merkins and mary. Run in between and pick up the six.
Bear-crawl back out to Bryant Farms
Like the image from yesterday. Grab some tires and chuck em while one PAX does 5 flips on the big boy. Play a game of stack-ems to leave the pile nice and tidy.
Run back to Launch. 516a. Sorry.
MARY: during ANNOUNCEMENTS: – 11/1 – Terror Trails on sale this week. – Brew Can Ruck – 4 miles carrying AMCAYC. Starting at wooden robot working towards Sugar Creek. Stops along the way – Turkey Jam – Rea Farms Convergence Thanksgiving morning – bootcamp/run/ruck options. – Deck the Halls – 14 Decks – Holiday Party – Hops – Festivus – Convergence of Celebration COT: – Grateful for our health, healing our minds, taking our positive energy into the world today. – Great work by all.
Musical Morning
Date: 2025-10-20 AO: firestarter Q: C3P0 PAX: Adobe, Point Break, Franky, Brexit, Taco_Stand, Hawkeye FNGs: None COUNT: 7 WARMUP: mosey to 131 main, a little backward running and carioca, then the standards SSH, IW, LSS, scorpion to runner’s stretch, calf stretch, CDD
THE THANG: mosey around Target to the coupon stash and circle up with 3 set of of goblet squat, uneven merkin, curls, mosey around parking lot, back to coupons, another 3 sets of OHP, big boys, calf raises. Return coupons, mosey to the stairs. Bottom of stairs 5 merkins, run up to top, 2 burpees, repeat. Did this about 5 times and finished with dying cockroach & hip thrusters
MARY: got a little in along the way
ANNOUNCEMENTS: Terror trails coming up 11/1, Christmas Party at Hops in mid December
COT: Thank you Franky for just signing me up. Cool to see Brexit & Taco_Stand for first time in a year or more – which is even funnier considering how infrequently I’ve been getting out. And good to see Point Break I hope he wasn’t too bored with the workout posting beast that he is. Nice to meet Adobe too, though we didn’t get much chance to talk, but now that he knows my music taste perhaps he’s lost interest, same with Hawkeye who might be old enough to retire but definitely isn’t slowing down..
Add Firestarter to your rotation & stick around for the coffee Franky said he’s buying
THE THANG: mosey around Target to the coupon stash and circle up with 3 set of of goblet squat, uneven merkin, curls, mosey around parking lot, back to coupons, another 3 sets of OHP, big boys, calf raises. Return coupons, mosey to the stairs. Bottom of stairs 5 merkins, run up to top, 2 burpees, repeat. Did this about 5 times and finished with dying cockroach & hip thrusters
MARY: got a little in along the way
ANNOUNCEMENTS: Terror trails coming up 11/1, Christmas Party at Hops in mid December
COT: Thank you Franky for just signing me up. Cool to see Brexit & Taco_Stand for first time in a year or more – which is even funnier considering how infrequently I’ve been getting out. And good to see Point Break I hope he wasn’t too bored with the workout posting beast that he is. Nice to meet Adobe too, though we didn’t get much chance to talk, but now that he knows my music taste perhaps he’s lost interest, same with Hawkeye who might be old enough to retire but definitely isn’t slowing down..
Add Firestarter to your rotation & stick around for the coffee Franky said he’s buying
Rinse, repeat, redux
Date: 2025-10-22 AO: meathead Q: flipper PAX: The Worm, Toto, Emoji, Blanks, high_tide, Unplugged, Pepsi, flipper FNGs: None COUNT: 8 Another Wednesday, another meathead, another round of the Norwegian recipe for abject suffering at the hands of iron balls. Yes, I know there are many jokes to be made, and humor abounded in the cool gloom today (anyone figured out yet what to call a male dominatrix?). By the time 0530 rolled around 7 PAX were ready for warmup and a late arriving Toto made 8 before we made it past the 3rd exercise. The mumblechatter continued up until the point where the timer started, then nobody could breathe for 28 minutes. The music was a bit of a retread from high_tide’s Monday playlist, but when you trust Pandora to plan the set, you take what she gives you. According Unplugged YHC took longer to set up the timer than Emoji takes to set up his selfie stick, then we were off.
WARMUP: SSH, IW, ST, LSS, swings, snatches, slingshots THE THANG: 4 rounds of 4:00 AMRAP – 8 front squats, 5 double clean, 3 merkins, 2 dbl swings with 3:00 rest between. The PAX loved the plank-o-Rama YHC called during break 3 (no they didn’t). Only slightly less popular were the 3 sets of 2:00 AMRAP called for the finisher, 10 Belkins & 10 jump squats w/ 1:00 between sets. MARY: see above ANNOUNCEMENTS: can ruck, holiday party, festivals, deck the halls, etc…. See slack for deets, they’re out there COT: prayers for Pepsi’s M as she looks down the barrel of probable back surgery. YHC took out the combined PAX w/ Anvil
WARMUP: SSH, IW, ST, LSS, swings, snatches, slingshots THE THANG: 4 rounds of 4:00 AMRAP – 8 front squats, 5 double clean, 3 merkins, 2 dbl swings with 3:00 rest between. The PAX loved the plank-o-Rama YHC called during break 3 (no they didn’t). Only slightly less popular were the 3 sets of 2:00 AMRAP called for the finisher, 10 Belkins & 10 jump squats w/ 1:00 between sets. MARY: see above ANNOUNCEMENTS: can ruck, holiday party, festivals, deck the halls, etc…. See slack for deets, they’re out there COT: prayers for Pepsi’s M as she looks down the barrel of probable back surgery. YHC took out the combined PAX w/ Anvil
Tool Playlist Haters
Date: 2025-10-22 AO: the-maul Q: super trooper PAX: Saigon Sam, Hawkeye, Adobe, patent_pending, SweetWater FNGs: None COUNT: 6 WARMUP: standard plus some unconventional Gumby stretches THE THANG: circuit training with gear at each station. Difficulty level increased as constant complaints about Tool playlist affected morale. Someone attempted to sabotage the music by forgetting to turn on the speaker. MARY: plank and mountain climbers ANNOUNCEMENTS: Saigon Sam in town from Jax Beach promoted Nov 8 Bridge Run. COT: socially distanced format to prevent spread of Super Trooper’s cold.