A brother returns

A brother returns

Date: 2025-05-01 AO: the-phoenix Q: bucky PAX: Franky, Odd Job, Cheese Curd, shrinkwrap, Taco_Stand, Circuit City, Pepsi, tagalong, teddyf3, Rudy, midriff, wingman, Roulette, war_eagle, kirby, tuck, taggart FNGs: None COUNT: 18 F3 is where brotherhood comes alive, and Bucky’s return today after his Wisconsin adventure proves it! The F3 crew throws open their arms to returning brothers, offering a hearty dose of support and encouragement. We’re all about celebrating every guy’s journey, and fueling personal growth because we know everyone deserves a comeback story. At the end of the day, F3 is all about prioritizing the pack, ensuring no man gets left behind, and creating a brotherhood where guys like Bucky are always welcome to jump back in and even take the reins!
WARMUP: Broga
THE THANG: Running backing and forth and some F3 favorite exercises
MARY: Pax favorites
ANNOUNCEMENTS: Move Your Ass May The Inferno Endurance Race Brew Ruck
COT: Peace, Love & Wisconsin

Big time Sunday

Date: 2025-05-01 AO: soccer Q: Orange Whip PAX: King, Floyd, Mile High, Christmas, Kellen Dargle, jrr_tolkien, National Treasure, Joshee10, Orange Whip, Brian D. Vessels,, Level10, Nick, Brody, Kalel, Tush, Jeff, Jeff’s 2.0, Tormund, Eric, Kate FNGs: None COUNT: 20 Big #s on Sunday!
10v10
National Treasure made a speedy recovery and came back out, Floyd made his first visit and balled out, and we had two separate matches that ended 3-1
Perfect day

Can ice cream cause a pulled stomach muscle

Date: 2025-05-01 AO: sparta Q: ChickenWing PAX: Full House FNGs: None COUNT: 2 WARMUP: Runs with some stretching at the 3/4 mile mark THE THANG: went up to the sportsplex and used some of the machinery for pain stations. MARY: Full House wanted some Mary but…see title. I may have embellished ANNOUNCEMENTS: BrewRuck over Memorial Day COT: Prayers for Phel Sefari , PAX is Africa lost his uncle to a murder in Nairobi

Double sub

Date: 2025-05-01 AO: _area-51 Q: Bombay PAX: Pilgrim, Cooter2 FNGs: None COUNT: 3 WARMUP: Yes THE THANG: YHC stepped in to Q and then audibled once again based on numbers to do some tried and true neighborhood hill runs with a variety of exercises mixed in. Rock pile also happened. Made sure to mix in some baserunning drills to keep Cooter2 primed and ready for neighborhood softball season MARY: Also yes ANNOUNCEMENTS: None COT: YHC took us out

Bi-Annual Paint Sale

Date: 2025-05-01 AO: hydra Q: semi-gloss PAX: spackles, jet_fuel, deep_dish, marge, Huddle House, Mikeoelz, Emoji, Tuna, puddin_pop, Mr. Magoo, MARTA FNGs: None COUNT: 12 GHOSTWRITTEN FOR for semi-gloss…let’s face it he. Aren’t showed up. MUMBLECHATTER: There was some… even a black sheep reference in there. Kudos the pre runners preparing for Bar Harbor lobster rolls and all.
THE THANG Run to bus lot tree for called exercise while partner euns the gruesome .33 mile lap around school 3x
Run to baseball field for 3 legged stool with a total of 100 merkins
Then to the church for rock work.
Return to launch.
ANNOUNCEMENTS Brew Ruck may 24th Blood drive June 20 CoT Spackles

5k with ton of burpees.

Date: 2025-04-30 AO: the-maul Q: Franky PAX: Bublé, Odd Job, super trooper, kirby, midriff, Hawkeye, Smash, Circuit City, Rudy, Zach / Bublé FNGs: 1 Zach / Bublé COUNT: 10 WARMUP: short run, 10 SSH, imperial hammers, windmills, merkins. Run behind target and 6 to 1 burpees at each speed bump. The warmup was done and Kirby complained he doesn’t like the hills. THE THANG: murder horn hill with burpees at the bottom. You are welcome Kirby!! Run to the fountains by smash burgers. A few stops along the way to do imperial walkers, wall climbs. We finally made it to the fountain. several rounds of exercises with runs around the building. Then time to go home with some more running. MARY: nope ANNOUNCEMENTS: Kirby’s spreadsheet is work in progress and he has some of the most expensive consultants working on it. COT: welcomed Zach, I mean Bublé!!

Everyone likes a nice pair

Date: 2025-04-30 AO: meathead Q: voodoo PAX: Unplugged, flipper, high_tide, Soul Glo, MARTA, The Worm, Uncle Leo, voodoo FNGs: None COUNT: 8 8 pax circled up in the cool morning gloom at Calvary for another rendition of Meathead. Given it’s Wednesday and we’re still doing The Grind program, pax were instructed to bring their favorite pair of bells for some doubles work.
WARMUP: YHC’s usual SSH x 20 IC 5 1-handed swings per side IW x 10 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2 5 snatches per side
THE THANG: Workout 2 of Week 3 of The Grind
15:00 AMQRAP (doubles) 3 x Clean and Press 3 x Front Squat 5 x Merkins
Single bell carries: suitcase L/R, rack L/R, waiter L/R
15:00 AMQRAP (doubles) 4 x swings 5 x deadlifts 4 x renegade rows (YHC did 2 per side)
MARY: no time for her
ANNOUNCEMENTS: 1) Brew Ruck on 5/24 – see the Slack channel and get signed up! 2.0s over 21 are welcome, 2) blood drive on 6/4 – mark your calendars!, and 3) Kirby is launching a May challenge involving daily 5Ks – if you like suffering, this one is for you!
COT: Unplugged took us out with the Anvil pax.

Blowing Giants

Date: 2025-04-30 AO: sacs Q: Roulette PAX: Starch, wildturkey, Cheese Curd FNGs: None COUNT: 4 WARMUP: Unload the gear THE THANG: EMOM thru 5 stations with 3 exercises per station Equipment SB 40×2/60/80lbs, KB x2 35lbs, MB 85lbs, Ruck 40-45lbs x2… We got thru 3 rounds and learned a lot about each other, things like, wildturkey is working on his stand-up routine (ngl he’s got some bangers, see title), Starch likes to think of his extra padding as “fluffy handles” for his M to grab, Cheese Curd is watching a TV show that has some questionable “family bonding” Sandbag Push & Pull – Minute 1: Clean & Press (alternating bags) – Minute 2: Bent-over row (use heaviest manageable bag) – Minute 3: Sandbag static hold (bearhug or overhead) KB Shoulder Blast – Minute 1: Double KB floor press – Minute 2: Alternating KB upright row, single arm – Minute 3: KB front raise Medicine Ball Destruction – Minute 1: Ruck American hammer – Minute 2: MB alternating over shoulder throw – Minute 3: MB static shoulder hold + march in place Ruck Static & Dynamic Core – Minute 1: Ruck-overhead press – Minute 2: Ruck weighted sit-ups (ruck on chest) – Minute 3: Ruck plank drag (plank position, drag ruck side-to-side under body) Active Recovery / Core Stability – Minute 1: Plank shoulder taps – Minute 2: Slow mountain climbers – Minute 3: Low squat hold or seated twist (no weight) MARY: Load the gear ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, YHC called out that the PAX have neglected using hoover sign-up sheet COT: Thanks for this day, these men to share in fellowship, and a reminder to be present throughout your day.

Autoflush

Date: 2025-04-30 AO: wamrap Q: Horsehead PAX: Benny, double_e, poptart, Orange Whip, mcgee, Ledbetter FNGs: None COUNT: 7 7 Wamrappers, minus our Melmacian leader who claimed to have an “early meeting” today.
Benny made his first, and possibly last appearance, after having to listen to Pop Tart talk about auto flush toilets for 15 mins after the workout.
McGee used his Hilton Honors points inappropriately and was downgraded to bronze status.
At some point we did exercises that involved the parking deck and a traffic circle.
Until next time.

Car trouble

Date: 2025-04-29 AO: fast-twitch Q: Orange Whip PAX: Benny, Astro (Kyle Kirchhoff), hopper, deep_dish, marge, Alf, jet_fuel, Orange Whip, retread, turkey_leg FNGs: None COUNT: 10 The Maine 1/2 marathoners were back out trying to get some hills in before the main event. They also got some good lessons in avoiding cars, which were everywhere.
YHC was treated with the utmost respect today, expecting some smack talk due to my missed alarm last week. I’m disappointed in you all.
I took the crew on a familiar Raintree route with some suicide-type repeat at every road (ya had to be there). Then we did a quick trip to Smokerise and back home by 0615
TL was just smoking the hills and sped up at each incline. Alf right on his tail, fresh off “Dads weekend at Auburn” where he and the other dads called it quits at 9pm instead of going to the big parties.
The boys looked fast and we all stuck together for the entire morning.
Astro set a recovery pace fresh off crushing Boston last week.
That’s pretty much it.

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