AO: Armory Q: Easy Street PAX: SweetTart FNGs: None COUNT: 2 WARMUP: Wait to see who else was showing up and then change start locations. THE THANG: f3nation.com/q/live-right/ MARY: No comment ANNOUNCEMENTS: Cess has some… COT: Continued prayers for those going through cancer, but also praises to those that have fought and won against it, …
AO: The Bunker FNGs: None COUNT: 8 WARMUP: Stridelite: www.strava.com/activities/9174303921#kudos YHC spent too long running, whoops! THE THANG: The Teen Challenge PAX were running a little late this morning so Jar Jar and BunkBed were flapping their gums in the parking lot and did a few warm-ups. The Motivator X5 IC Merkins X30 OYO Bidet …
Fonda and Murphy Kareokee the Arm Circle Song at Mr. Bunky’sRead More »
AO: Amble Q: Oscar PAX: Trademark, Love Bug, boris, Nails, Oscar, Woody, Improv FNGs: None COUNT: 7 WARMUP: chit chat THE THANG: Heathwood Zipper, Nails’ favorite! MARY: ANNOUNCEMENTS: Stephanie will not be at Flying Biscuit on Friday. Nails will check to see if an early open alternative is available. COT:Be thankful for our many blessings …
AO: Stumble Q: Fallout (1st F) PAX: Prodigal, Ash, Pipeline, TomTom, LA Gear, TapeWorm, HolyPoker, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: Hundreds of merkins THE THANG: Run around Pelham loop, turn on Rosewood, then turn on Deerwood, go to a magical place, turn around and come back bia M.O.M MARY: Ash made me …
AO: Ramble Q: Mud Dawg ( 2nd F) PAX: Love Child, Cauliflower, DriveBy, Bailiff, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), QuickBooks, SweetTart, Swingline, Sleasley FNGs: None COUNT: 11 WARMUP: A late start because YHC like to hear the sound of his own voice THE THANG: www.strava.com/routes/3098724554247163124 10-15 rounds of 1 minute on …
AO: Bladerunner Q: Rudder PAX: Snowden, Cheesesteak, The Beast, Full Metal Jacket, Lemmy, Gepetto, Valdez, Goodspeed, Rudder FNGs: None COUNT: 9 WARMUP: YHC did 1/4 mile waiting for visiting pax (no-show) THE THANG: Tapering for Longest Day event. Others got track work. MARY: seriously?!? ANNOUNCEMENTS: Still slots available for Longest Day Run. Very cool format. …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: Cobra stretch, through the tunnel,hillbillies, windmill, arm rolls, arm raise, side straddle hop,imperial walkers. jog around entire facility stair climbing along the way. THE THANG: 25 sets of of core and strength exercises with average reps of 25 each with Karaoke and …
AO: Scramble Q: McNugget PAX: Kitty, BooBoo, Hawg, Gaston, McNugget FNGs: None COUNT: 5 Conditions: A slightly more humid 67 degrees, but ideal for a late spring jog. The Thang: 4.4 ish miles around Forest Acres. Quite a few more hills than expected. Made our way past both Kitty and Gaston’s homes along the way. …
AO: Rogue Q: clickbait PAX: Bemis, Friar Tuck, Swingline, capgun FNGs: None COUNT: 5 WARMUP: Tried to figure out the route and wondered if Easy Street was coming. Capgun snuck up on our 6. THE THANG: 6 miles of Culdesacs through Old Woodlands. Drive by Woodshed AO. MARY: ANNOUNCEMENTS: COT: Bemis’ car situation and that …
AO: Sawmill Q: Flapper PAX: Gepetto, Goodspeed, Rudder, Full Metal Jacket, Flapper FNGs: None COUNT: 5 WARMUP: Mosey baseball lot 10 SSH 10 TTT 10 windmill 10 EW 10 HB 10 merkin 4 count 10 flutter 4 count THE THANG: Mosey to church lot start at middle 5 body builders, 5 big boys/arm haulers Kareoke …
AO: Thunder Q: CESS PAX: SmokeScreen, Spot, Oscar, Backstop, DriveBy, CESS, Traitor, Betamax, Dog-Faced Gremlin, SweetTart, McNugget, Bucket Truck, Churchkey FNGs: None COUNT: 13 WARMUP: 5 rounds SSH IC x 10 2 Burpees 10 Merkins OYO THE THANG: Mosey to the Amphitheater Circuit of exercises moving at your own pace. 4 total rounds. – Amphitheater …
AO: Sandlot Q: Ruby PAX: Bayou, Ruby, Two Gloves, Runt (not showing in slack for some reason). , Rajun Cajun FNGs: 1 Rajun Cajun COUNT: 5 WARMUP: The usual – SSHsx20, TTHsx20, IWsx20, LBACs x 15 forward and backwards, OHPsx15, Arm fluttersx15, Hillbilliesx15 THE THANG: Clean and press w/coupon x 15 Block swings x 15 …
AO: Hammer Q: Ratatouille PAX: Sheets, Kilt FNGs: None COUNT: 3 WARMUP: SSH, Through the tunnel, IW, Frankensteins (all IC) 1 store front mosey lap 20-25 yd distance- A skips, B skips, high knees, butt kicks THE THANG: Same distance as the warm up used for the following: 3 rounds of 75% run – Merkins …
AO: Woodshed Q: Silent Bob PAX: Teddy, Silver Bullet, Side Salad, Quaker, Silent Bob, Spitvalve FNGs: None COUNT: 6 WARMUP: – Side-straddle Hops – Merkins x30 – Grass Pickers – Imperial Walkers – Arm Circles – Calf Raises x50 – Merkins x30 “One-hundred eleven years is far too short a time to live among such …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 Murph 1 mile Run 100 inverted rows 200 merkins 300 squats 1 mile Run 34:30 time Extra credit: 100 merkins and 100 BBS strava.app.link/tW18ntJdcAb
AO: Sawmill Q: Rudder PAX: Betty Crocker, Cheesesteak, Flapper, Rudder, Cheesecake (2.0) FNGs: None COUNT: 5 WARMUP: Hand out Bio’s of Fallen Heroes THE THANG: Rucked 2.5 miles (bearing Old Glory) throughout B’wood stopping every 1/2 mile to do exercise while a Pax read about a military member giving ultimate sacrifice. MARY: A lot of …
AO: Raw Q: Snowden PAX: Lemmy, Gepetto, Snowden FNGs: None COUNT: 3 WARMUP: Run THE THANG: Run at least 5 miles MARY: No! ANNOUNCEMENTS: None! COT:
AO: _Bull Q: Prodigal PAX: Quaker, Love Child, Misfire, Pipeline, BabyRuth, Bemis, CESS, Fallout (1st F), Friar Tuck, Huffy, Nails, Oscar, Prodigal, Silver Bullet, Snowflake, TapeWorm, Tarek, Teddy, Pajanimal , Brain Fart,Little Mermaid FNGs: 2 Brain Fart,Little Mermaid COUNT: 21 WARMUP: Various THE THANG: Gather at the corner of Blossom and Bull Streets. Run to …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Strteches (lower back) THE THANG: 500 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Col. 2:6-7
AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Listener, Meatloaf, Precious, Loverboy, Largemouth,, Hot Pocket FNGs: 1 Hot Pocket COUNT: 8 WARMUP: Usuals, while explaining Operation Red Wings and Lt. Murphy and the Murph workout THE THANG: The Murph – Many had to modify portions, we kept together until time limit reached, but nobody …
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Easy Street, Honey Do, Ruby, Fenway, clickbait, Two Gloves, Two Doses, Swingline, Runt FNGs: None COUNT: 11 WARMUP: THE THANG: Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run MARY: ANNOUNCEMENTS: COT: Deut. 20:2-4
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1500+ Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
Weather: 62° I willingly admit that I was loosely tracking that Shawshank had the lead today for the rotational convergence but I lost track of dates and times and scrambled a preblast after being prompted by KD at around 930 PM last night. I also have to admit that when I showed up this morning …
AO: Sawmill Q: Gepetto PAX: Lemmy, Gepetto FNGs: None COUNT: 2 THE THANG: 15 miles of fun, no bootcampers today as most Sawmill PAX downrange.
AO: Down_Range Q: Bayou, Runt, Two Doses PAX: Runt, Two Doses, Bayou FNGs: None COUNT: 3 WARMUP: – Sandlot Bootcamp ++ THE THANG: DEKA Training 100cal Assault Bike 500m Row 25 Med Ball Sit-ups 20 Box Step Ups 300m Run Foundations x 4 Rounds 6-12 SL Dead Lifts 6 TGU SA Bridge 5 SA KB …
AO: Battle Q: Fallout (1st F) PAX: CESS, Hawg, Big Worm, Fallout (1st F), Ward Bradley, High-Tops FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: SSH, IC, 20 Merkins, 30 Imperial walkers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 20 per leg Squats, 30 Take weights to …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Light stretches THE THANG: 500+ Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Phil. 2:1-11
AO: Dawnstrike Q: Fallout (1st F) PAX: Betamax, BunkBed, Oscar, Snowflake, Phlegm, Babar, Pipeline, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, IC, 20 Merkins, 30 Grass-pickers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 10 per leg Squats, 30 THE THANG: Mosey to blocks Block circuit: 20 …
AO: -Wall Q: clickbait PAX: Friar Tuck, Bemis, Swingline, Recount, capgun, Churchkey, Easy Street, Bailiff, DriveBy, Lego, Iceman FNGs: None COUNT: 12 WARMUP: Make inappropriate jokes and stand around in the streets. THE THANG: Zipper route through Shandon. MARY: 🤷🏼♂️ ANNOUNCEMENTS: 👍🏼 COT: A good holiday and safety for those traveling.
AO: Sandlot Q: Bayou, Runt PAX: Runt, Ruby, Two Doses, Two Gloves, Broke Down, Bayou, Anchor Man FNGs: None COUNT: 7 WARMUP: 27 ct ea + Bleacher Runs – SSH – TTT – IW’s – LBAC – Suicide Burpee’s THE THANG: Foundation Pyramid – 10-8-6-4-2-1 + 1-2-4-6-8-10 Bench Press Dead Lifts Weight increases on the …
AO: Amble FNGs: None COUNT: 63 CONDITIONS: Cool brisk morning for the Amble 10 Year. Right next to Kathwood Baptist where it all started! WARMUP: So many merkins done by those participating in the merkin charity challenge. THE THANG: PAX chose one of two at will. The OG Route: www.strava.com/activities/9142888831 Michelle 5K: www.strava.com/activities/9142921201 ANNOUNCEMENTS: 05-29-23 …
AO: Kudzu Q: Rudder PAX: Gepetto, Lemmy, Rudder, Frodo, The Beast FNGs: None COUNT: 5 WARMUP: Nope THE THANG: Several ran intervals at the track. Several Rucked. MARY: You know there ain’t no Mary’s at Kudzu! ANNOUNCEMENTS: Remembrance Ruck Memorial Day 6am COT: prayers for a safe and meaningful weekend. The Beast left to double-down …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 500 Merkins and counting MARY: Nope ANNOUNCEMENTS: Nope COT:John 16:33
AO: Ramble_Lunch Q: Churchkey PAX: Friar Tuck, SweetTart, Winston, BabyRuth, Kitty, Stache, Creeper, Metronome, Froggy, Chase, Iceman, Pikachu, Baby Shark FNGs: None COUNT: 14 WARMUP: Cold Beer THE THANG: Lunch at Burger Tavern 77 MARY: Cold Beer and I’m pretty sure Baby Ruth is gonna takeover as AOQ of The Wall… Word on the Street …
Last Day of School, First Day of Ramble-Lunch Summer EditionRead More »
6 pax woke up and were present for my birthday Q!! Mumble chatter was present but low, by Shawshank standards. I surprised the pax with a birthday present of 20 brand new, F3 stamped blocks. Hopefully these will not get taken. After determining where to stage said blocks the pax and I got to work…. …
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Honey Do, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH x 15, windmills, imp. walker, big boys, little arm circles. THE THANG: bear crawl 1/2 way then crab walk other 1/2 around the new building; circuits at play ground: 5 pull ups, 10 merkins, 15 squats, then …
AO: Hammer Q: Ratatouille PAX: Wally, Ratatouille, Zuba, Big Worm, Darlene FNGs: None COUNT: 5 WARMUP: SSH IW TTT (All IC) 1 mile run 100 pull ups 200 merkins 300 squats 1 mile run
AO: Woodshed Q: Teddy PAX: Silent Bob, CESS, Silver Bullet, Pipeline, Kenny G, Spitvalve FNGs: 1 Spitvalve COUNT: 7 After an early flyby from @F3Rogue and a ruck-by from @Fallout, 7 pax got down to business on a perfect morning at the ‘Shed: WARMUP: 25 sidestraddle hops in cadence, 20 imperial walkers in cadence, little …
AO: Thunder Q: Huffy PAX: QuickBooks, Spot, Dog-Faced Gremlin, Mud Dawg ( 2nd F), Costanza, Bucket Truck, SweetTart, Oscar, Garnish, Insanity, Jabberwocky FNGs: None COUNT: 12 WARMUP: Jog around, get a kiss. THE THANG: Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, BBSU x 16 Merkins x 16, BBSU x 16, Squats x …
AO: Rogue Q: Fallout (1st F) PAX: Easy Street, Bemis, Friar Tuck, clickbait, Sleasley, capgun, Swingline, Snowflake, Selfie, Fallout (1st F) FNGs: None COUNT: 10 WARMUP: Hundreds of merkins THE THANG: Run to Hammond and back, wave/fist-bump Woodshed. Call Silent Bob a sissy. Sadly no one trespassed at Hammond. MARY: ANNOUNCEMENTS: Amble 10-yr tomorrow! Runvergence …
AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, SKAT, Strudel, Shuttlecock FNGs: None COUNT: 9 WARMUP: The usual (SSHs, LBACs, IWs, TTTs, etc. THE THANG: Mosey to playground -5 Pull-ups/10 Dec Merkins/15 Squats/20 BBSUs, 25 4-ct Flutters/Run a lap x 3 -Mosey to brick pile – pick up …
AO: -Bunker Q: Jar Jar PAX: Jar Jar, Sparklefarts, Listener, Largemouth, Precious, Bidet, Backup FNGs: None COUNT: 7 Sparklefarts Q, Candy theme WARMUP: Usuals THE THANG run around and do a bunch of burpees and bbsu MARY: Starfish ANNOUNCEMENTS: Kotters to Backup! Sparklefarts graduation this Sunday, 2:00 p.m. at Trinity amble anniversary Friday COT: the …
AO: Amble Q: Nails PAX: Backstop, Oscar, Double Rub, Nails, Tube Socks, Trademark FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Bladerunner Q: Rudder PAX: Snowden, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock, The Beast, Valdez FNGs: None COUNT: 9 WARMUP: Let’s cut through all this. We ran. We all finished together. THE THANG: MARY: ANNOUNCEMENTS: Goodspeed doing off the books Murph on Friday. Beast was as subtle as possible about adjusting StartEx. We’ll …
AO: Armory Q: Backstop PAX: Easy Street, BunkBed, SweetTart FNGs: None COUNT: 4 Q Source Meeting To leave a legacy, a man must be competent in the practice of his Belief System Amble handoff this Friday Memorial day at the bull Prayers for costanza friend Prayers for easy-street friend https://music.amazon.com/podcasts/635c3992-171b-4a81-8750-7b284b3ebf35/the-bible-recap?ref=dm_sh_Vmp5Wkc7Otg2jbu3RVMmdEJMQ
AO: Ramble Q: Friar Tuck PAX: Garnish, Easy Street, SweetTart, Stache, Love Child, BunkBed, Bunch, Swingline FNGs: None COUNT: 9 WARMUP: wondering where all those HCs are THE THANG: 10k, some with fartleks MARY: ora pro nobis ANNOUNCEMENTS: Friday is Amble’s 10yr, hosted at Scramble COT: a lot of suffering people need our prayers. with …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 10 minute warm Up: 2 minute John Wayne, 2 minute mosey THE THANG: 1 mile mosey (11:00 pace) 5 rounds: John Wayne 2 minutes 10 merkins 15 air squats MARY: ANNOUNCEMENTS: Prowl ruck Friday; Murph Sandlot convergence Memorial Day 0630 from …
AO: Scramble Q: Turtle PAX: Detour, McNugget, Kitty, Hawg, Turtle, Gaston, Furlough, Tarek, Collar, BooBoo FNGs: None COUNT: 10 WARMUP: Start about 5 minutes late as this is the way THE THANG: 5.2 miles of fun thru the acres MARY: I thought this was a men’s group… ANNOUNCEMENTS: Amble runvergance is at Scramble Friday. Scramblers …
AO: _Castle Q: Turncoat PAX: grilz, Kamikaze, Turncoat, Katniss, Special K, Wham, McLovin, High Stick, Wannabe, Quaker, Selfie, Elko FNGs: None COUNT: 12 WARMUP: Side straddle hop Through the tunnel Downward dog Little baby arm circles THE THANG: Jog to Saky parking lot (1/2 mile) Tabata style workout in pairs 1 min 30 seconds per …
Conditions 61F No FNGs Disclaimer COT/PRAYER 4 for SL ,good to see Pups- been awhile. Warm up Mosey a bit to blocks LBAC ,oh claps, Michael Phelps, Windmills, TTT Tinkle style fully erect, Imp walkers, slow mo squats. The Snakepit pax were in for a surprise helping of Murder bunnies, bear crawls, …
Weather-Perfect! One minute warning Disclaimer Prayer. 44 was the theme for our rep count today, and, while not nearly as many as Soaker’s special day might require, that’s a lot of years when done as burpees. Thanks to the 11 Pax who help YHC celebrate each one of them. Strong work today men. Thanks for …
Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
AO: Sawmill Q: Betty Crocker PAX: Betty Crocker, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock FNGs: None COUNT: 8 WARMUP: SSH, TTT, Merks, Indian run to car wash THE THANG: teams of two. Alternating exercises. 1 pax on curb other on wall. Reps of 10 them flip locations. Til the song changes Race …
AO: Rogue Q: Bemis PAX: Dory, LA Gear, capgun, clickbait, Swingline FNGs: None COUNT: 6 WARMUP: THE THANG: lots of out n backs MARY: ANNOUNCEMENTS: watch out for the green cable across the sidewalk. COT:
AO: Thunder Q: SweetTart PAX: BunkBed, Escrow, Churchkey, Phlegm, Oscar, Bucket Truck, Adrian, Backstop, Huffy, Spot, Costanza, Ronda, SweetTart, Dog Face Gremlin FNGs: None COUNT: 14 WARMUP: Imperial walkers, Through the tunnel, Little baby arm circles, Hip thrusts Mosey to corner slow fast merkin, slow fast Squat, up hold calf raises, 10 burpees THE THANG: …
AO: Score Q: Ripcord PAX: Nails, Prenup, Ripcord, Love Bug, OBC, RayCharles, Sled, Crawlspace FNGs: None COUNT: 8 WARMUP: Standard THE THANG: Core W Partner Xs and Bricks MARY: ANNOUNCEMENTS: COT: Yeah, God, Boo Devil, Amen!
AO: Score Q: Ripcord PAX: Nails, Prenup, Ripcord, Love Bug, OBC, RayCharles, Sled, Crawlspace FNGs: None COUNT: 8 WARMUP: Standard THE THANG: Core W Partner Xs and Bricks MARY: ANNOUNCEMENTS: COT: Yeah, God, Boo Devil, Amen!
AO: Swampfox Q: Billy Bob PAX: Misfire, Leprechaun, Billy Bob, Kilt, Strom, Nelly, Buc-ee, Polo FNGs: None COUNT: 8 WARMUP: Leprechaun announces he must go home because he has 2 right shoes. Slaughter Starter 20 burpees THE THANG: Mosey to Chicora Hill via Furman. Stopped at each intersection for various warmup exercises. At Chicora Hill: …
AO: Sandlot Q: Runt PAX: Bayou, Honey Do, Two Gloves, Fenway, Ruby FNGs: None COUNT: 6 WARMUP: Side straddle hops, through the tunnels, hillbillies, lbacs THANG 1 Colt 45s Bolt 45s 9s (variation of 11s) merkins and rowers Run to Summit .5 mile then 6 burpees Run back to hime base .5 THANG 2 Colt …
AO: Hammer Q: Hawg PAX: Collar, Ratatouille, Bindi, Stretch, Pinkman, Wally FNGs: None COUNT: 7 WARMUP: 20 SSH IC 20 Toy Soldiers/Frankensteins IC 20 IW IC THE THANG: Tennis Court Suicides Indian Run to Montclair Dr. Circle up for 1 min. AMRAP each exercise Sumo pulse squats Merkins Flutterkicks Run to stop sign and back …
AO: Woodshed Q: Teddy PAX: Silent Bob, Quartermaster, Silver Bullet, Side Salad, Kenny G, Pondo FNGs: None COUNT: 7 A beautiful morning at Woodshed for 7 pax WARMUP: 20 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arm circles (10 forward, 10 back, 10 overhead claps & 10 raise the roofs) all …
AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet FNGs: None COUNT: 2 WARMUP: Usuals THE THANG: help Jar Jar makeup for a bad weekend in the Merkin challenge run around, do a lot of curls, do a lot of Americans, do a lot of pull ups ANNOUNCEMENTS: Sparklefarts graduation, amble anniversary. COT: John 6. …
AO: Raw Q: Snowden PAX: Betty Crocker, Goodspeed, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: Run to the AO, run around the AO THE THANG: Run to the hills (goodspeed and betty) or run to the neighborhood (lemmy, gepetto and snowden) MARY: ANNOUNCEMENTS: COT:. Thanks to all the F3 men who make life better, …
AO: Amble Q: CESS PAX: CESS, Oscar, Mud Dawg ( 2nd F), boris, improv, Trademark FNGs: None COUNT: 6 WARMUP: Down Devine to Heidt R on Heidt to MLK park THE THANG: 3 Loops around the park. Go hard on the long stretches. Recover on the short sides. MARY: Not at Amble ANNOUNCEMENTS: – 10 …
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: x30 SSH x20 Thru the Tunnel x10 Imperial Walkers THE THANG: Grab a Coupon and Bricks 3 sets x10 Rows x20 Merkins x30 Squats Lap around the Church 3 Sets x10 V-Ups x20 Toe Taps x30 Big Boys Lap around the …
AO: Ramble Q: BabyRuth PAX: SweetTart, Bundy, Easy Street, QuickBooks, Tube Socks, BabyRuth FNGs: None COUNT: 6 WARMUP: 3 laps THE THANG: Owens Field Track: 1 lap work, 1 recovery, 2 on, 1 off, 3 on, repeat followed by 2 lap CD MARY: Pray for us ANNOUNCEMENTS: Runvergence Friday for Amble 10yr COT:Prayers for my …
AO: Scramble Q: Fallout (1st F) PAX: BooBoo, Collar, Gaston, Strom, Fallout (1st F) FNGs: None COUNT: 5 WARMUP: Gaston walked around and maybe grumbled a little. THE THANG: Ran around the lake. MARY: Collar almost smiled. ANNOUNCEMENTS: Amble 10-yr Anniversary Runvergence at Trenholm Plaza, Friday! Scramble pax contemplated posting at Kathwood instead. COT: Prayers …
AO: -Rock Q: Tarek PAX: Big Worm, Hawg FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: _Castle Q: Escrow PAX: Wannabe, grilz, Escrow, Lamb Chop, Wham, Quaker, High Stick, Turnpike, Billy Bob, Jamie DeMasi, Katniss, Jimmy McQueen (Buc-ee) FNGs: 1 Jimmy McQueen (Buc-ee) COUNT: 12 WARMUP: SSH, TTT, arm and calf stretch, light run through woods with warm up exercises mixed in THE THANG: medicine ball exercises, stretches and merkins …
AO: _Bull Q: Prodigal PAX: BunkBed, Prodigal, TapeWorm FNGs: None COUNT: 3 WARMUP: That first lap will have to do. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1300 Merkins and counting MARY: Nope ANNOUNCEMENTS: Nope COT:Philippians 2:3
AO: Stumble Q: Pipeline PAX: Snowflake, Ash, Pipeline FNGs: None COUNT: 3 WARMUP: giving @Ash a hard time about doing merkins instead of running THE THANG: Garners Ferry > #HamptonHill > #KilbourneHill > Beltline > Devereaux > Rickenbacker > Datura > Arbutus > Crowson > #ERD > #MOM > #WoodhillCircle > done Not quite 100 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stetches (Lower Back) THE THANG: 1500 Merkins MARY: Nope ANNOUNCEMENTS: Jamaica here I Come!😎 COT:James 1:12
AO: Sawmill Q: Cottontail PAX: Ramjack, Betty Crocker, Gepetto, Cheesesteak, Lemmy, Full Metal Jacket, Goodspeed, Cottontail FNGs: None COUNT: 8 WARMUP: Two posted for a beat down. SSH and such. THE THANG: mosey to playground. 3 rounds of: 5 pull-ups, 10 dips, 15 split squats. Mosey to church lot for 4 corners. 5 stops, 10 …
AO: Dawnstrike Q: Silent Bob PAX: Oscar, Misfire, Quaker, Jar Jar, Ash, Lobstah, Betamax, Snowflake, Fallout (1st F), BunkBed, Swiss Miss FNGs: 1 Swiss Miss COUNT: 12 PAX: “Good morning!” Q: “What do you mean? Do you wish me a good morning, or mean that it is a good morning whether I want it or …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 2 miles 200 merkins strava.app.link/yUxFNcgdXzb
AO: Score Q: Ripcord PAX: Prenup, Ripcord, Ball Boy, Eric Gluse, Goose, OBC, RayCharles, Sled, Windmill. Stint. FNGs: None COUNT: 11 WARMUP: yes. THE THANG: – did that MARY: ANNOUNCEMENTS: NA COT: off to Thicker
AO: Ramble Q: Churchkey PAX: Ronda, Bailiff, CESS, DriveBy, Friar Tuck, 8 Mile, SweetTart, Winston, Huffy, Turtle, Easy Street, Costanza FNGs: None COUNT: 13 WARMUP: trash talk THE THANG: www.strava.com/routes/3033479722319469484 MARY: heard she’s a Karen. ANNOUNCEMENTS: a bunch of stuff Cess yelled at us to talk about COT: thank you
AO: Stumble Q: Chewy PAX: Odyssey, Ash, Prodigal, HolyPoker, LA Gear, Silent Bob, TapeWorm, TomTom, Chewy, Broadway, Kemba , Broadway FNGs: 1 Broadway COUNT: 11 WARMUP: driving in the rain THE THANG: running in the rain Run Devine Street for 15 minutes, turn around and run back. ANNOUNCEMENTS: Steel Hands Sunday—1pm
AO: Scramble Q: Sketch PAX: BooBoo, Collar, Flo, Furlough, Hawg, Kitty, Leprechaun, McLovin, Ratatouille, Tarek, Wally FNGs: None COUNT: 12 THE THANG: Robber’s Run MARY: ANNOUNCEMENTS: Family Day at Steelhands on Sunday COT:
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Poser FNGs: None COUNT: 3 WARMUP: mumblechatteru THE THANG: 5k run with 20# vest💪🏻🏃♂️ MARY: ANNOUNCEMENTS: Mt mitchell tomorrow COT:
AO: Kudzu Q: Rudder PAX: Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Betty Crocker FNGs: None COUNT: 7 WARMUP: N/A THE THANG: Forward movement via Running/Rucked MARY: FMJ probably did some merkins. So…. ANNOUNCEMENTS: Goodspeed doing off-books Murph next Friday. Remembrance Ruck Memorial Day (with patch!). COT: Prayers for gratitude!
AO: Amble Q: Fallout (1st F) PAX: Betamax, BunkBed, Oscar, Nails, Trademark, Double Rub, Fallout (1st F), SeaHorse FNGs: None COUNT: 8 WARMUP: Trademark complained about the route. THE THANG: Trademark ran the route. MARY: Trademark accepted the okay-ness of the route. ANNOUNCEMENTS: AMBLE 10-YR ANNIVERSARY NEXT FRIDAY, MAY 26, TRENHOLM PLAZA!!!! Family Day at …
AO: Ramble_Lunch Q: Churchkey, Bundy PAX: SweetTart, Mud Dawg ( 2nd F), Garnish, Tube Socks, Winston, BabyRuth, Ronda, Bootleg FNGs: None COUNT: 10 WARMUP: AOQ-AAOQ Meeting THE THANG: That HomeTeam Bruh! MARY: Cold beer ANNOUNCEMENTS: Bootleg is a sandbagging SOB but he’s bout to have a Goblin so we good. COT: Thankful for the Fellowship
For reasons known only to the incomparable Duff, Steven Segal was a big topic of conversation this AM. YHC felt Under Siege with all of the Segal talk. Doo Dah, as many of you know, is obsessed with John Wick. His 2nd favorite obsession beyond this one: Alas, Doo Dah wasn’t present so John Thick …
AO: Rogue Q: Friar Tuck PAX: clickbait, capgun, TapeWorm, Selfie, Swingline, Bemis FNGs: None COUNT: 7 WARMUP: FT trying to remember street names THE THANG: a visit to Blackfriars MARY: pray for us ANNOUNCEMENTS: things are coming up this winter COT: happy 40th day of Easter, aka Ascension Thursday. may we be given the grace …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5min Treadmill THE THANG: Bench Press x 3 Incline Press x 3 Chest Press x 3 Peck Deck x 3 Shoulder Press x 3 High Cable x 3 Mid Cable x 3 High Cable Cross / Push-Up/Dip Superset MARY: Heel Touches x 2 …
AO: Hammer Q: Fallout (1st F) PAX: Snowflake, Betamax, Ratatouille, Bindi, Pinkman, Collar, Fallout (1st F) FNGs: None COUNT: 7 WARMUP: THE THANG: Imperial Walkers, IC, 20 Squats, IC, 10 Abe Vigodas, IC, 15 V-Ups, 20 oyo Thru-the-Tunnel, IC, 10 Merkins, 30 oyo LBAC, IC, 15, forward, reverse, overhead Squats, IC, 10 V-Ups, 20 oyo …
AO: Woodshed Q: Chewy PAX: Pipeline, Silent Bob, Kenny G, Hot lips, Chewy, Pondo, Silver Bullet, Teddy, Bonesaw FNGs: None COUNT: 9 Woodshed Bootcamp Celebrating Chewy’s M’s Birthday Q — Chewy 9 Pax: Chewy, Bonesaw, Hot Lips, Teddy, SilverBullet, Pondo, Pipeline, SilentBob, and Kenny G Warm-Up: SSH x23 IC ‘Mericans x22 OYO (45 total) Imperial …
Woodshed Bootcamp Celebrating Chewy’s M’s BirthdayRead More »
AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Rudder, Shuttlecock, Lemmy FNGs: None COUNT: 8 WARMUP: Typical warmups and a few stretches THE THANG: -Mosey to BHES parking lot -Nine tennis balls atop nine cones strategically placed around parking lot -As a group, go to each cone and execute …
AO: Swampfox Q: Leprechaun, Strom, Krusty PAX: Big Worm, Kilt, Polo FNGs: None COUNT: 6 WARMUP: THE THANG: Blocks, Squats, merkins, Mary, Mosey MARY: Plenty ANNOUNCEMENTS: Steel Hands Family Day is 1pm this Sunday, May 21st 05-29-23 1 hr Memorial Day Bull, NE Murph starting and ending at Sandhills Sbux, Sawmill Remembrance Ruck 0600 at …
AO: Sandlot Q: Fenway PAX: Runt, Fenway FNGs: None COUNT: 2 WARMUP: toe touch squat, through the tunnel, cobra stretch, Imperial walkers.windmill, seal clap, hillbillies, baby arm roll forward and reverse, raise the roof. THE THANG: 25 core and strength exercises broke down in five rounds each. Average 20 reps each: MARY: incline/decline merkins,chest press, …
AO: Thunder Q: Costanza PAX: Huffy, Costanza, Insanity, Churchkey, Phlegm, Oscar, SweetTart, Spot, DFG FNGs: None COUNT: 9 WARMUP: Lap around the track THE THANG: 20x SSH 20x Imperial Walkers 20x Squats 15x merkins Mosey to edge of field High knees then jog to other side Karokee back then jog to other side. Mosey to …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: run 3 miles 300 merkins. MARY: nope ANNOUNCEMENTS: COT:
AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Sparklefarts, Precious , Largemouth FNGs: 1 Largemouth COUNT: 5 disclaimer WARMUP: usuals THE THANG: dealers choice. Dora with Americans, curls, goblet squat . various wall work lines of burpees and sprints MARY: Flutters ANNOUNCEMENTS: Sparkle farts graduation Sunday May 29th, love to see some guys there …
AO: Scramble Q: BooBoo PAX: Tarek, Detour, Kitty, Furlough, Hawg, Collar FNGs: None COUNT: 7 WARMUP: OYO THE THANG: 3.88 miles MARY: ANNOUNCEMENTS: Florence anniversary COT:BooBoo
AO: Ramble Q: Mud Dawg ( 2nd F) PAX: Churchkey, Love Child, Bunch, Bundy, Tube Socks, BabyRuth, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), QuickBooks, Stache, SweetTart, Swingline, Turtle, Winston, 8 Mile FNGs: None COUNT: 16 WARMUP: 10 minutes THE THANG: 1 minute on 1 minute off 2 minutes on 2 minutes off …
AO: Bladerunner Q: Rudder, The Beast PAX: Snowden, Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Mimi, Rudder, The Beast, Valdez FNGs: None COUNT: 10 WARMUP: run 1 mile THE THANG: miles and miles. Some fast Some faster. Some John Wayne’s. All returned safely. MARY: no AB’s today. All legs. ANNOUNCEMENTS: none COT: the most eloquent …
AO: Valhalla Q: Fenway PAX: Baconator, Fenway FNGs: None COUNT: 2, Baconater, Fenway WARMUP: side straddle hop, Through the tunnel, plank stretch,hill billies,windmill,seal claps,arm raise,Imperial walkers,arm rolls, THE THANG: 25 core and strength exercises with average rep of 20 each to include: incline merkins, chest press,kettlebell swing, gobblet squat, inch worm with merkin, two leg …
AO: Stumble Q: Ash PAX: HolyPoker, Prodigal FNGs: None COUNT: 3 THE THANG: www.strava.com/activities/9087036860 Headed to OW neighborhood via bridge to Sallie. Looped around & up Martha’s. Hit 11 dead ends around Arrow Field, Macon and Saye Cut. Headed back to the start via Sallie, bridge and final push up the hill behind Target. Merkin …