AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: 4minute mumblchatter John Wayne THE THANG: runners:3.5 mile run Ruckers: 2.25 miles MARY: Phillipians 2:7-8 “Humbleness” ANNOUNCEMENTS: COT:
AO: _Castle Q: Special K PAX: Kamikaze, Dog-Faced Gremlin, Katniss, Wham, Special K, Quaker, Fergie, Buc-ee, Turncoat, Turnpike, Wannabe, High Stick, Sparkay FNGs: None COUNT: 13 WARMUP: SSH, TTH, Mountain Climbers, Superman, Superwoman, Calf Stretch THE THANG: -Grab two bricks from the pile and mosey to the intersection, -10-20-20 at each intersection to the Guard …
AO: Ramble Q: SweetTart PAX: CESS, Oscar, Ronda, Prodigal, Ash, Quartermaster, Selfie, Nails, Churchkey, Garnish, Winston, Ziffel, Bootleg, Tube Socks, DriveBy, Lego, Friar Tuck, Costanza, Mud Dawg ( 2nd F), BabyRuth, Turtle, Paper Boo, Huffy, Pinkman, HolyPoker, Laces Out, Tarek, BunkBed, Tea Party, Hawg, Blind Date, Silent Bob, Lobstah, heist, Woody, TapeWorm, Corndog, Betamax, Promo, …
AO: Ramble_Lunch Q: Churchkey PAX: BabyRuth, Bundy, BunkBed, Winston, Creeper, Metronome, FedEx, GhostRider FNGs: None COUNT: 9 WARMUP: Peruse the Kids Menu THE THANG: Lunch at Home Team (yes, I know) MARY: Bundy & CK Plan and yell at their kids (Beware) ANNOUNCEMENTS: Ramble_Lunch is mighty fine COT: Paid the Check
AO: Rogue Q: Bemis PAX: Swingline, Sleasley, BabyRuth, Friar Tuck, Shocker, Odyssey FNGs: None COUNT: 7 WARMUP: watching Odyssey do his pre-run. THE THANG: MARY: ANNOUNCEMENTS: COT: Thanks for everyone’s support !
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 20 each. LBACs – forward, backwards x 10, OHPs x10, Arm Flutters x 10, Michael Phelps x 10 THE THANG: Burpees x 5 Pull-ups x 10 Steps x 15 each …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/WESPlBxD1Ab
AO: Sawmill Q: Full Metal Jacket PAX: SKAT, Gepetto, Lemmy, Goodspeed, Cheesesteak, Frodo, Full Metal Jacket, Toomer, Rudder FNGs: None COUNT: 9 WARMUP: Stretches (believe it or not!); IWs/Hillbillies/TTTs/Plank Jacks, etc. THE THANG: -Circle formation -Each Pax, in succession, selects a card from plastic bag. All Pax executed exercises listed on card. Included: Burpees, Merkins, …
AO: Valhalla Q: Baconator PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: 4 minute John Wayne THE THANG: 2.6 mile run/walk with pain stations (12 air squats, 8 dc flutters, 4 merkins) MARY: ANNOUNCEMENTS: no hope hill Monday July 3 COT:
AO: Swampfox Q: Leprechaun PAX: Collar, CESS, Kilt, Ratatouille, McLovin, Detour, BunkBed, Jar Jar, Bidet, Lover Boy, Precious, Alter Boy, Tardy FNGs: None COUNT: 14 WARMUP: Just enough to get the blood flowing THE THANG: 30 minute HIIT workout PAX complete a round of the following: 10 Burpees 10 jump squats 10 merkins 10 pranks …
AO: Scramble Q: Turtle PAX: Collar, Detour, Tarek, Hawg, Turtle FNGs: None COUNT: 5 WARMUP: it was warm enough THE THANG: 4.7 miles. Up Trenholm then back down Sylvan MARY: go round ANNOUNCEMENTS: Runvergance Friday ar Ramble COT:
AO: Stumble Q: Chewy PAX: Ash, Prodigal, Chewy, HolyPoker, TapeWorm, TomTom FNGs: None COUNT: 6 WARMUP: Driving to Garners Ferry Starbucks THE THANG: routes.rungoapp.com/route/pENkBNXvSa MARY: ANNOUNCEMENTS: Lots—check the announcement channel. Ramble runvergence on Friday
AO: Bladerunner Q: Snowden PAX: Gepetto, Lemmy, Valdez, Shuttlecock, Cheesesteak, The Beast, Rudder, Full Metal Jacket, Snowden FNGs: None COUNT: 9 WARMUP: Run at Gepetto THE THANG: Speedwork, Track stuff. Strait miles, Probably some merkins if I know FMJ. ANNOUNCEMENTS: Rawls memorial event, details forthcoming from Rudder COT: Got to!
AO: Amble Q: Easy Street PAX: Oscar, Mud Dawg ( 2nd F), Nails, improv, Crawlspace, OBC FNGs: None COUNT: 7 WARMUP: Route explanation THE THANG: www.strava.com/routes/3108906078862058994 ANNOUNCEMENTS: Rogue Anniversary 7/11, Runvergence @ Ramble 6/30 @ Rosewood Starbucks COT: Bemis’ mother passed, Biggie’s Recovery, Amen
AO: Ramble Q: Costanza PAX: Swingline, Churchkey, Costanza, Tube Socks, Stache, Huffy, Friar Tuck, SweetTart, Bundy, Bunch FNGs: None COUNT: 10 THE THANG: Run! 6 miles. Some fartlek’d some ran a different route. All rambled. connect.garmin.com/modern/course/139252607 ANNOUNCEMENTS: Tomorrow, go to Rogue to support our man, Bemis Runvergence at Ramble Friday COT: Closed out by Costanza.
AO: _Castle Q: Big Worm, Big Worm, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Lamb Chop, Quaker, Special K, Turncoat, Wannabe, TOY, Wham PAX: TOY, Dog-Faced Gremlin, Katniss, Kamikaze, grilz, Wannabe, Turncoat, Wham, Special K, Quaker, Big Worm, Lamb Chop FNGs: None COUNT: 12 WARMUP – Arm Circles, Frankenstein, Merkins, Flutter etc.: THE THANG: – Big Worm …
AO: -Bunker Q: Jar Jar PAX: Meat Loaf, Largemouth, Lover Boy, Precious, Bidet, Jar Jar FNGs: None COUNT: 6 disclaimer WARMUP: usuals including the world’s worst attempt at the arm circle song THE THANG: Angie, String of Pearls, Killer Bs, Plankwork, Curls MARY: Twists ANNOUNCEMENTS: Midlands Tour COT: several prayer requests Devo: forgiveness
YHC had an idea for a workout but it depended on how he felt after SL. 5 studs showed up to run in slightly humid conditions with one really nasty hill. It was a good run so YHC decided no running in bootcamp. We would carry blocks around instead. A little backstory. The M was …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: SweetTart, CESS, Oscar, Quaker, Bucket Truck, Churchkey, Dog-Faced Gremlin, Insanity, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: poor cadence calling from the Q THE THANG: Circuit of step-ups, LBCs, mountain climbers, pull ups 40/8, 30/6, 20/4, 10/2 10 minute DORA of choice of …
AO: Sawmill Q: Goodspeed PAX: Flapper, Gepetto, Valdez, Cheesesteak, Full Metal Jacket, Shuttlecock, 1 FNGs: 1 1 COUNT: 8 WARMUP: Seal claps LBAC Air Press Finkle Swings (for @rudder) Windmills TTT SSH THE THANG: A gentle stroll down Oakhurst admiring the mailboxes. Three exercises at each mailbox decided by a roll of the die. Mode …
AO: Rogue Q: Easy Street PAX: clickbait, Swingline, capgun, Friar Tuck, Selfie, Billboard FNGs: 1 Billboard COUNT: 7 WARMUP: Coming in Easy! THE THANG: www.strava.com/routes/3108579998425081330 ANNOUNCEMENTS: Rogue Anniversary 7/11, Runvergence at #ramble Friday 6/30 COT: Prayers for Bemis and the passing of his mother and Clickbait’s friend
AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/me38hWDjYAb
AO: Swampfox Q: Misfire PAX: Kilt, Sheets, Misfire FNGs: None COUNT: 3 WARMUP: parking lot lap mosey, LBAC forward and backward, raise the roof, and squats THE THANG: Slum Dog Squats (think Hustler merkins but with squats and calf raises) 1-10 and 4-40 Parking lot mosey lap Hustler Merkins 1-10 and 4-40 Parking lot mosey …
AO: Hammer Q: Ratatouille PAX: Ratatouille, Wally, Collar, Zuba, Bindi FNGs: None COUNT: 5 WARMUP: Arm circles, roof raising, lateral arm raises, through the tunnel, Imperial Walkers – all IC 20 side straddle hops. THE THANG: Pax decided against a PT test and asked that it be a little harder. YHC decided on the same …
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …
AO: Raw Q: Betty Crocker PAX: Cheesesteak, Betty Crocker, Valdez, Gepetto, Lemmy, Goodspeed FNGs: None COUNT: 6 WARMUP: THE THANG: run MARY: ANNOUNCEMENTS: COT:
AO: -Bunker Q: Jar Jar PAX: Bidet, Jar Jar FNGs: None COUNT: 2 Disclaimer WARMUP: Usuals THE THANG: Dealers Choice. 50s and Ab roller stations MARY: nah ANNOUNCEMENTS: Stuff upcoming COT: Follows God’s plan, not the worlds
AO: -Rock Q: CESS PAX: Hawg, Leprechaun, CESS FNGs: None COUNT: 3 WARMUP: None. Get after it! THE THANG: 50 Merkins 50 squats Run to the bottom on Rockbridge Rd to the bridge. 25 merkins Run back up Rockbridge to the top of the parking lot. 25 BBSU. Rinse and repeat for 30 minutes. drop …
AO: Ramble Q: Bailiff PAX: Tea Party, Bailiff, QuickBooks, SweetTart, Friar Tuck, Garnish, Tube Socks FNGs: None COUNT: 7 THE THANG: connect.garmin.com/modern/course/171847247 MARY: Jibbitz ANNOUNCEMENTS: Runvergence on Friday, Rogue anniversary is in the future COT: SERENITY NOW
AO: _Bull Q: Prodigal PAX: Handlebar, TapeWorm, Blind Date, BunkBed, Prodigal, El Jefe, Grunt, Junk Mail, Columbo FNGs: None COUNT: 9 WARMUP: Explanation to Bull newbies. 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 …
AO: Score Q: Lumen PAX: RayCharles, Sled, Crawlspace, OBC FNGs: None COUNT: 5 WARMUP: Included some hillbillies THE THANG: MARY: Jane Fondas ANNOUNCEMENTS: COT:
AO: Stumble Q: Ziffel PAX: Pipeline FNGs: None COUNT: 2 THE THANG: www.strava.com/activities/9336896264 >From Pipeline’s Strava post: “#TheBull came to #MountHampton. 20 pushups & 20 (grass pickers? toe touches?) at the top & bottom of every hill. Great Q by Steven Hicks (f3 Ziffel) too bad the rest of y’all missed it!”
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: x26 SSH x26 Thru the Tunnel x26 Hillbillies x26 Carolina Dry Docks x26 Slow Squats x26 Imperial Walkers THE THANG: Mosey to bottom of No Hope Hill Hand Release Merkins – 4 sets of 26 26 reps at the bottom, run to …
AO: _Castle Q: Wannabe PAX: Buc-ee, Dog-Faced Gremlin, Fergie, grilz, High Stick, Kamikaze, Katniss, McLovin, Quaker, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Merkins, Arm Circled THE THANG: Team Carry 65lb buckets (KG Drive, Tombee Ln) MARY: with Blocks: 100 Arm curls, 100 Overhead Presses, 100 Squats 80 …
WEATHER: 70 and humid 1 pax for SL and 8 pax total showed up for the long awaited return of the Slammer. The mumble chatter was high and fellowship took place. It might of had a lot to do with most pax not knowing what they were in for. THE THANG: Mosey to the far …
AO: Sandlot Q: The Beast PAX: Keith Price (Blooper), Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Go to tennis courts. Burpees, block work, merkins, abs. Rinse and repeat MARY: During the beatdown ANNOUNCEMENTS: COT: Praying for the men doing deka, Runt’s mom, Hasbro’s newest family member
AO: Sawmill Q: Valdez PAX: Betty Crocker, Goodspeed, Full Metal Jacket, Valdez FNGs: None COUNT: 4 WARMUP: THE THANG: 3 ran, 1 merkin’d MARY: ANNOUNCEMENTS: None COT: 👍🏻
AO: Dawnstrike Q: Babar PAX: Babar, Betamax, Lobstah, Pipeline, Quaker FNGs: None COUNT: 5 WARMUP: side-straddle hops, lunges THE THANG: Mosey to Heathwood Park w/ab breaks, Pull-ups, push-ups, squats, mosey back. Light stretching and tossing a frisbee for cooldown MARY: ANNOUNCEMENTS: COT:
AO: -Wall Q: Bemis PAX: Friar Tuck, Bootleg, BunkBed, Cauliflower, Churchkey, Easy Street, Lego, Cowbell, Eggo, Harbaugh, Satchel, Katniss FNGs: None COUNT: 13 WARMUP: – swatting deer flies THE THANG: out and back to the water at Artillery road, or all the way to Weston Lake trailhead (stud workout). MARY: ANNOUNCEMENTS: runvergences and anniversaries upcoming. …
AO: Battle Q: Spot PAX: CESS, Big Worm, Hawg, Spot, Staccatto FNGs: None COUNT: 5 WARMUP: 4 count SSH x 20 4 count squats x 20 20 merkins The Thang Mosey to field and line up on goal line. Fast Mosey 25 yards 10 merkins Rinse and repeat down field (40 total merkins) 4 count …
AO: _Mission Q: Spot PAX: Spot, Heisenberg; Training Wheels; Chuck; Cacciatore; Hawk; Bookworm; Husker, Cruz FNGs: 1 Cruz COUNT: 9 WARMUP: “Cesspool warm up” Four count SSH x 10 2 burpees Rinse and repeat 4 more times Tempo squats x 10 Little baby arm circles forward x 10 Backwards x 10 Presses x 10 Seal …
AO: Kudzu Q: Goodspeed PAX: The Beast, Full Metal Jacket, Shuttlecock FNGs: None COUNT: 4 WARMUP: Stretch while getting out of the car THE THANG: Get some miles. MARY: Nope ANNOUNCEMENTS: None COT: Yes
AO: Stumble Q: HolyPoker PAX: Ash, Billy Bob, CESS, Chewy, HolyPoker, Lobstah, Odyssey, Pipeline, Prodigal, Quartermaster, Serena, Snowflake, TapeWorm, TomTom, Silver Bullet FNGs: None COUNT: 15 WARMUP: I’m not a professional THE THANG: Low effort. Good conversation. ANNOUNCEMENTS: A lot. #announcement channel COT: Praying for the end of all war and conflict, within our world, …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6minute John Wayne THE THANG: runners: 3.6 miles. Ruckers: 2.6 miles MARY: ANNOUNCEMENTS: COT: 🙏🏻 for Runt, Bayou, and Coin flip for tomorrow’s Deka.
AO: _Castle Q: BunkBed PAX: Turncoat, Quaker, Dog-Faced Gremlin, grilz, TOY, Wham, Burgundy, Special K, Katniss, Kamikaze, Wannabe FNGs: None COUNT: 12 CONDITIONS&PREP: Turncoat invited YHC to give a Q at The Castle, one of the best and attended and by far most consistent in delivering solid beatdowns. Purpose was to take Bigfoot flag to …
AO: Ramble Q: DriveBy, Churchkey PAX: Bundy, Cauliflower, Turtle, Tea Party, Paper Boo, Love Child FNGs: None COUNT: 8 WARMUP: Driveby’s Business Card THE THANG: www.strava.com/routes/3107133053870354122 MARY: Coffee and Emasculation ANNOUNCEMENTS: yes. Or Cess will yell at us COT: Driveby’s prayer was nice and like the only time he wasn’t squinting at something.
AO: Ramble_Lunch Q: Churchkey PAX: Churchkey, Creeper, Metronome FNGs: None COUNT: 3 WARMUP: Dentist THE THANG: Cantina 76 (Cess, Fountainhead, McLovin Siting) MARY: Lager ANNOUNCEMENTS: COT:
AO: Swampfox Q: Kitty PAX: Kilt FNGs: None COUNT: 2 WARMUP: SSH and other warmups THE THANG: Run to park, circuit, run around with circuits, run back to AO MARY: 3 rounds of Mary ANNOUNCEMENTS: Come back out to Swampfox COT: Kitty. Thanks to Kilt for not making me workout alone.
AO: Rogue Q: Snowflake PAX: capgun, clickbait, Sleasley, Snowflake, crabdaddy, Bemis, Swingline, Selfie, Easy Street FNGs: None COUNT: 9 WARMUP: storytelling by crabdaddy THE THANG: www.strava.com/activities/9312788019 ANNOUNCEMENTS: donate $$ for F3 gear COT: thanks for safety of crabdaddy, prayers for protection of our families, acquaintance of clickbait in ICU
AO: Thunder Q: Phlegm PAX: Spot, Mud Dawg ( 2nd F), Dog-Faced Gremlin, Insanity, SmokeScreen FNGs: None COUNT: 6 WARMUP: Michael Phelps, Leg Stretches, Imperial Walkers, LBAC forward x 20, Reverse LBAC x 20. THE THANG: Raise the Roof x 50 IC, Spot LBC’s x 40 IC, 30 Merkins IC, 10 Dips IC, 10 Baby …
Today on Thursdays with Phlegm (Broken Foot Edition)Read More »
AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Full Metal Jacket, SKAT FNGs: None COUNT: 3 WARMUP: Stretches/LBACs/IWs/TTTs THE THANG: Tabata T1 x 2 (45 Sec) 1-Merkins 2-Plank Jacks 3-Mtn Climbers 4-Jump Squats 5-SSHs T2 x 2 (45 Sec) 1-Shoulder Press 2-Curls for Girls 3-Bent Over Rows T3 x 2 (1 Min) 1-Flutters 2-HTH 3-Rosalitas …
AO: Armory Q: Backstop PAX: Backstop FNGs: None COUNT: 1 on.soundcloud.com/3hgkV INFLUENCE (Q2.2) The best I can do is reflect on the four broad characteristics they all seemed to share. First, there was something different about them. Second, their words were clear and uncompromising. Third, their deeds were unselfish Finally, they approached Problem-solving like Pros …
AO: Scramble Q: BooBoo PAX: Furlough, Leiderhosen from Charleston FNGs: None COUNT: 3 WARMUP: THE THANG: 4.16 miles MARY: ANNOUNCEMENTS: COT:
AO: Bladerunner Q: Rudder PAX: Shuttlecock, Rudder, Lemmy, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: none THE THANG: run MARY: Merkins ANNOUNCEMENTS: nope COT:pray for God to guide our heart and our feet.
AO: Ramble Q: Tube Socks, QuickBooks PAX: Love Child, Ronda, Bailiff, DriveBy, Cauliflower, Costanza, Garnish, Hawg, Swingline, Turtle FNGs: None COUNT: 12 WARMUP: where is Bundy? THE THANG: Hamilton airport loop + fartlek MARY: Bundy confirmed alive ANNOUNCEMENTS: lots of stuff happening COT: hearts are w Shocker’s friend
AO: _Castle Q: Selfie PAX: Big Worm, Kamikaze, Lamb Chop, McLovin, grilz, High Stick, Quaker, Turncoat, Turnpike, Wannabe, Wham, Selfie, Billy Bob FNGs: None COUNT: 13 WARMUP: SSH Imperial walkers LBAC Overhead claps Through the tunnel THE THANG: Grab a couple bricks and run the loop. At each street on the right do 10 squats, …
AO: Amble Q: Double Rub PAX: Oscar, RayCharles, Woody, OBC, Double Rub, Backstop FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Armory Q: Backstop PAX: Backstop FNGs: None COUNT: 1 on.soundcloud.com/3hgkV INFLUENCE (Q2.2) The best I can do is reflect on the four broad characteristics they all seemed to share. First, there was something different about them. Second, their words were clear and uncompromising. Third, their deeds were unselfish Finally, they approached Problem-solving like Pros …
AO: Valhalla Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: dynamic stretch and 2 minute mosey THE THANG: 2 mile mosey/John Wayne with pain stations Merkins, air squats, Imperial walkers MARY: ANNOUNCEMENTS: COT:
8 Pax showed up to help YHC celebrate 6 years of doing this craziness. I can say a lot of things about the last 6 years, but it’s definitely the meaningful relationships and opportunities to serve each other (and our community) that keeps me coming back. I greatly appreciate all the pax who have challenged …
AO: Score Q: OBC PAX: Charley (f3Pele), OBC, RayCharles, Crawlspace FNGs: None COUNT: 4 WARMUP: Usual THE THANG: Porch work with a short jaunt around the corner for some work with toys. Man makers were awful! MARY: Rinse and repeat of Porch work ANNOUNCEMENTS: Where is everybody? COT:Sled’s wife did great and is recovering well! …
AO: Sandlot Q: Runt PAX: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
AO: Hammer Q: Ratatouille, Wally, Zuba, Pinkman, Darlene, Duckie PAX: Duckie, Darlene, Pinkman, Wally, Ratatouille, Zuba FNGs: None COUNT: 6 WARMUP: Ratatouille led warmup with some beginning exercises in place and the start of a lap around Trenholm Park. THE THANG: Pinkman continued around the fields with some grass grabbing, merkin, karaoke combos. Wally had …
AO: Sawmill Q: Rudder PAX: Cheesesteak, Flapper, Full Metal Jacket, Goodspeed, Frodo, Lemmy, Rudder, Snowden FNGs: None COUNT: 8 WARMUP: SSH, LBAC, SQUATS, IW, HB, TTT, Don Q’s, Merkins, MC’s, PlankJacks, Finkel Swings. THE THANG: 4 cones in perfect row. Start at #1 , travel to #2 or #3 w/various methods (lunge walk, Lt. Dans, …
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: A little mumble Chatter about diseased ol’ trees, followed by: x20 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backwards x15 Seal Claps Mosey to Block Pile THE THANG: Farmer’s Carry Bump to Bump Speed Bump …
AO: Score Q: Crawlspace, RayCharles PAX: Crawlspace, RayCharles, Pele FNGs: None COUNT: 3 WARMUP: Yes THE THANG:Stuff MARY: ANNOUNCEMENTS: Nope COT:Prayers for Sled’s Wife Anne for Eye Surgery, and for Pele and getting his strength back.
AO: Ramble Q: BabyRuth PAX: Cauliflower, Huffy, Costanza, QuickBooks, Tea Party, Love Child, Easy Street, BabyRuth, Rhonda FNGs: None COUNT: 9 WARMUP:It’s already warm THE THANG: www.strava.com/activities/9293649117 MARY: ANNOUNCEMENTS: Rogue 10yr Anniv on July 11, Today is last day for shirt pre-order COT:Safe return for all the pax traveling.
AO: -Rock Q: Kitty PAX: Hawg, BooBoo, Billy Bob, Gaston FNGs: None COUNT: 5 WARMUP: Instructions THE THANG: 2 for The Rock; 3 for Rocky Road MARY: ANNOUNCEMENTS: Give money for F3 Shirts. COT: Yep
AO: _Bull Q: Prodigal PAX: Prodigal, TapeWorm FNGs: None COUNT: 2 WARMUP: Always for Tapeworm 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. Climb to the top and …
AO: Raw Q: Snowden PAX: Goodspeed, BunkBed, Snowden FNGs: None COUNT: 3 THE THANG: 4.22 miles of hills, bad jokes, heavy breathing, and story telling with Goodspeed and bunkbed. ANNOUNCEMENTS: Lighthouse for life hole diggin’ F3 columbia shirt order. COT: Prayers for sweet tarts son Isaac.
AO: -Bunker Q: Jar Jar PAX: Snowflake, Birthday Suit, Bidet, Ronaldo, Kryptonite,Fertile FNGs: None COUNT: 7 WARMUP: Usuals THE THANG: Ironpax fun n games w blocks ANNOUNCEMENTS: Many COT: Worship vs worry
AO: Stumble Q: capgun PAX: Ash, Serena, HolyPoker FNGs: None COUNT: 4 THE THANG: A classic route into the depths of the neighborhood. www.strava.com/activities/9293715842?utm_source=com.strava&utm_medium=referral ANNOUNCEMENTS: List of announcements from SLT, including Rogue anniversary approaching & Crazy Train in July. Cess collecting money for extra F3 Cola shirts. Money due today. Venmo Cess COT: Prayers for …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne THE THANG: 30 Reverse Lunges 100cal Assault Bike 25 (20lb) Med Ball Situps 20 (24in) Box Step Ups 10 Core Bag Burpees 10 Reverse Crunches 10 Med Ball Slams 60sec Ski Erg Simulation 20 Med Ball Sit-ups 100m (60lb Farmers Carry 500m …
AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
AO: Sandlot Q: Bayou PAX: Nino Brown, Ruby, Fenway, Runt, Broke Down, Bayou, S. Kelly (Anchor Man) FNGs: None COUNT: 7 WARMUP: Warm-Up 1/4 Suicide SSH x 17 IC + 11 Burpees 1/2 Suicide Thru-The-Tunnel x 17 IC + 9 Burpees 3/4 Suicide Imperial Walkers x 17 + 7 Burpees Full Suicide Hillbillies x 17 …
AO: _Mission Q: Backstop PAX: Training Wheels, Heisenberg Hawk Panama-Jack Book-worm , Hank FNGs: 1 Hank COUNT: 6 WARMUP: Father Day work-out 🏋️♀️ boot camp protection, church community. Praying for the mission.
AO: Down_Range Q: Bayou, Runt PAX: Bayou FNGs: None COUNT: 2+ WARMUP: – Sandlot Bootcamp THE THANG: 25 Minute Elliptical Muv Barre Class XTR1K WarmUp (2 Rounds) – 10 Rev Lunge with OH Reach – 5 Inch Worm with Plank Rotations – 10 SL Hops – 20 Torso Twists – 15 V Ups Block 1 …
AO: Battle Q: McNugget PAX: Spot, Big Worm, McNugget FNGs: None COUNT: 3 Conditions- 63 degrees and a slight breeze. A perfect June morning! Disclaimer Warm up- SSH IC x 25 Mountain Climbers IC x 25 Flutter Kicks IC x 25 Mosey to Football Field Bear crawl 50 yards 50 BBS 1 min merk 55 …
AO: -Wall Q: Lego PAX: Friar Tuck, Bundy, Love Child, SweetTart, Winston, Bunch, BunkBed, Cauliflower, Churchkey, clickbait, Garnish, Hawg, Recount, Ziffel, capgun, Goose Fire, Nails, Double Rub, Keystone, Iceman FNGs: None COUNT: 21 Slackblast: LEGOLAND @The Wall with a visit from Dawnstrike AO: #the-wall Q: @Lego PAX: @Cauliflower @Churchkey @Bundy @Bunch @Love WARMUP: What? THE …
AO: Scramble Q: Billy Bob PAX: Billy Bob, Collar, Flo, Hawg, Kitty, McLovin, McNugget, Pinkman, Sketch, There were others. FNGs: None COUNT: 12 THE THANG: strava.app.link/DihP4kFIIAb COT: it happened, I think.
AO: Scramble Q: McLovin PAX: McLovin, Billy Bob, Detour FNGs: None COUNT: 3 THE THANG: strava.app.link/QY3KBO8IIAb
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 5 Attended the F3 Anderson workout because we were there for the North/South Soccer Classic. WARMUP: LBAC TTT some other things. THE THANG: mosey to the big parking lot and partner up. 100 – Hand Release Mekins 200 – something (I can’t remember) 300 – Squats …
AO: Ramble_Lunch Q: QuickBooks PAX: Bundy, BunkBed, Cauliflower, Sleasley, Winston FNGs: None COUNT: 6 WARMUP: waiting THE THANG: consumption MARY: chain smoking, post-shower sweating, reminiscing about the youth ANNOUNCEMENTS: tentative date for Cold Brew half is …. not yet confirmed. COT: credit cards.
AO: Down_Range Q: Bayou, Runt PAX: Bayou FNGs: None COUNT: 2 WARMUP: – Prowl 3.1 Mile Interval Run THE THANG: DEKA Training 80cal Assault Bike 160m Run 25 Med Ball Wall Toss 160m Run 100m 60lb Farmers Carry 800/900m Row 160m Run 20 Box Step-up/Jump Squats 160m Run 20 Ram Burpees 160m Run 50 Halo …
AO: Amble Q: Nails PAX: improv, Bucket Truck, Oscar, Laces Out, Woody, Double Rub, Nails FNGs: None COUNT: 7 Strava maps said 3.1 but really 2.6
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 4 minute JOHN WAYNE THE THANG: 3.15 mile Interval run; 2 mile ruck MARY: ANNOUNCEMENTS: sandlot will meet at Westwood tomorrow. COT: prayers for hasbro and family; contd. 🙏🏻 for Andy and Kathy
AO: Ramble Q: Easy Street PAX: Bailiff, Bundy, Churchkey, Costanza, Friar Tuck, Garnish, Love Child, Paper Boo, QuickBooks, SweetTart, Kowalski , Tea Party FNGs: 1 Tea Party COUNT: 13 WARMUP: Learn how not to take Ritalin and learn how to get fired as a pharmacist, Route explanation THE THANG: www.strava.com/routes/3104459704349988538 MARY: Took Ritalin the wrong …
AO: Kudzu Q: Rudder PAX: Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock, Valdez, Frodo FNGs: None COUNT: 9 WARMUP: Nope THE THANG: 3 Ruckers, 2 Track Stars, 3 Lone Wolfs and a Merkin Man MARY: same as the warmup ANNOUNCEMENTS: Humm ….nope. COT: Devo Romans 12 Look around and find a guy who …
AO: Stumble Q: BunkBed PAX: Silent Bob, LA Gear, TomTom, Odyssey, Silver Bullet, Teddy, Ash, PaperJam, Jar Jar FNGs: None COUNT: 10 WARMUP: Admire how good looking TomTom is. THE THANG: www.strava.com/activities/9275387894 Confuse everyone with the last mini-loop ANNOUNCEMENTS: 06-19-23 2359 Gear Order Deadline 06-30-23 0530 runvergence at #ramble 07-24-23 to 07-29-23 Crazy Train! AO …
YHC is still dealing with a back injury, so our workout this morning was low impact and repetitive, with a bear crawl thrown in to keep us honest. During the course of our workout, it was made clear to YHC that the Shawshank men are not in tune with classic cinema, with the exception of …
AO: Rogue Q: Sleasley PAX: Friar Tuck, Shocker, Vanilli, Cauliflower, Snowflake, Easy Street, BunkBed, clickbait, Sleasley FNGs: None COUNT: 9 WARMUP: mumbles and indistinct chatter THE THANG: cauliflower is the flash, hills are vitamins, coffee is motivating, and my Apple watch heart rate is a lie MARY: ain’t no doubt ANNOUNCEMENTS: thunder runvergence fourth coming? …
AO: Thunder Q: Betamax PAX: Bucket Truck, Phlegm, Pinkman, Dog-Faced Gremlin, Ratatouille, Insanity, SweetTart, Oscar, BooBoo, VHS, Selfie FNGs: None COUNT: 12 WARMUP: Take a lap SSH x 20 IC LBAC x 10 both ways IC Overhead Press x 10 IC Squats x 10 IC Imperial Walkers x 10 IC Merkins x 10 IC Monkey …
AO: Sawmill Q: Full Metal Jacket PAX: Lemmy, Gepetto, SKAT, Full Metal Jacket, Rudder, Snowden FNGs: None COUNT: 6 WARMUP: Stretches & exercises (IWs/Hillbillies, TTTs, Windmills, etc. THE THANG: 3 Runners (Gepetto, Lemmy, Snowden)/Other 3 Pax: -Mosey to playground Phase 1: 5 Pull-ups-10 Squats-20 Dips-Run 1 lap (x3) Phase 2:!10 Iron Crosses-20 Heels-to-Heaven-30 Flutters (x5) …
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Quincy Adams, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 20, IWs x20, TTTs x 20, HBs x 20, LBACs forward x 10, backwards x 10, Raise the roof x 10, Arm flutters x 10, Michael Phelps x 10 THE THANG: Stations 1) Pull-ups x 10, …
AO: Sawmill Q: The Beast PAX: Full Metal Jacket, Gepetto, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 6 WARMUP: No!!! THE THANG: The Track!!! MARY: No!!! ANNOUNCEMENTS: None!!! COT: Prayers for Rudder
AO: -Bunker Q: Lover Boy PAX: Bidet, Precious, Lover Boy, Jar Jar, BunkBed, Neck brace, Forrest, Buzzsaw, Double Fault, Ranger, Tuffguy, Lapdog, Bulldog FNGs: None COUNT: 13 disclaimer WARMUP: Usuals THE THANG: a variety of pain, including a lot of crawling, and some arm circles and substitutions ANNOUNCEMENTS: anniversaries and crazy train coming up COT: …
AO: Ramble Q: Cauliflower PAX: Fallout (1st F), BabyRuth, Bundy, Churchkey, Easy Street, Friar Tuck, SweetTart, Ziffel, Tube Socks, QuickBooks, Bootleg FNGs: None COUNT: 12 THE THANG: www.strava.com/routes/3103490962622120584 ANNOUNCEMENTS: 1. Ramble Baseball Night – June 25 2. Gear Order Deadline – June 19 3. Ramble Runvergence- June 30 4. Rogue 5 Year – July 11 …
AO: Valhalla Q: Baconator PAX: Two Gloves, Hasbro FNGs: None COUNT: 3 WARMUP: 11’s-HR merkins & ATG air squats with a 40 yard mosey across the parking lot. THE THANG: 2.25 mile mosey and John Wayne with 10 pain stations MARY: ANNOUNCEMENTS: COT: 🙏🏻 for hasbro’s wife and new born! Praise for bacons 2 friends …