AO: fuel Q: Bulldog PAX: Dance Machine, K Cunningham Nc, Marc Barnes, Talbert Smoak, WeekendSpecial, Bulldog, Voltron, TrackHoe, Sticky FNGs: None COUNT: 9 CONDITIONS: 72 & chunky chilli humidity STRIDELITE: Yes DISCLAIMER Yes OPENING PRAYER missed it WARMUP: nope THE THANG: 3- man relay with 15 minutes at each distance of 50-yards, 70-yards, & 100-yards …
AO: 0500_club Q: BunkBed PAX: SlideWhistle, Quaker, Lobstah, Cauliflower, Friar Tuck FNGs: None COUNT: 6 DISCLAIMER CONDITIONS: Started as a light sprinkle, but quickly subsided. Making for a muggy, but cooler than average summer morning. WARMUP: YHC and Quaker meander through Shandon and Melrose Heights with SlideWhistle joining us on Devereaux. YHC chomps down a …
AO: the_castle Q: Billy Bob PAX: grilz, Wham, Dog-Faced Gremlin, TOY, Mimosa, Turncoat, McLovin, Katniss, Buc-ee, Wannabe, Wilki FNGs: None COUNT: 12 DISCLAIMER followed by How to Count! “The next exercise is…. In cadence… Exercise! WARMUP: All exercises called in cadence. Imperial walkers Calf raises Slow fast squat Carolina dry dock THE THANG: Mosey to …
AO: stumble Q: HolyPoker PAX: TapeWorm, Chewy, capgun, Prodigal, Ash (COMZ), HolyPoker, Hudson FNGs: None COUNT: 6 DISCLAIMER WARMUP: THE THANG:Devine Blossom Five Points O&B :alert: ANNOUNCEMENTS :alert: : yes COT: reach out to others who may need a good word
AO: stampede Q: Handlebar PAX: Boo Boo, F3-Magic Dust, Columbo, dropped call, dangle, el jefe FNGs: None COUNT: 8 Warm and humid- hills :expressionless:
AO: ramble Q: Bailiff PAX: Cauliflower, Keystone, Costanza, Frogger, Butters, Huffy, Bundy, Churchkey, Bailiff, Garnish, Stache, BabyRuth(AOQ TheWall), DriveBy, Paper Boo, Hawg FNGs: None COUNT: 15 WARMUP: Various pre-miles THE THANG: connect.garmin.com/modern/course/293328505 :alert: ANNOUNCEMENTS :alert: : F3 Family day 8/17 COT: Serenity now
AO: bladerunner Q: Full Metal Jacket PAX: Gepetto, Betty Crocker, Lemmy, The Beast, Full Metal Jacket FNGs: None COUNT: 5 DISCLAIMER WARMUP: Probably not! THE THANG:2 Pax did interval work on BHS track/2 Pax ran many miles/1 Pax did many Merkins :alert: ANNOUNCEMENTS :alert: : Nope COT: Yep/prayed for F3 Families
AO: scramble Q: Kitty PAX: BooBoo, Collar, Sergeant Slaughter, Tarek FNGs: None COUNT: 5 DISCLAIMER WARMUP: THE THANG: Lakeshore-Eastshore-Spring Lake (circle optional)-Trenholm :alert: ANNOUNCEMENTS :alert: : Scramble at The Rock on Monday COT: Amen
AO: wander Q: BlueRhino PAX: Gi String, BlueRhino, Mr. Furley, TailSpin, Windbreaker, Bagel, Willow 🐶 FNGs: None COUNT: 5 CONDITIONS: moist STRIDELITE: DISCLAIMER- don’t step in puddles OPENING PRAYER WARMUP: THE THANG: Lowes to Walmarts-Home Depot- back. MARY: ANNOUNCEMENTS: COT: DEVO:
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Flo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: walk and talk :alert: ANNOUNCEMENTS :alert: : Rafting trip COT: praying for Flo, son. Two Gloves father-in-law family fitness and faith.
AO: amble Q: Mud Dawg PAX: Nails, Froman, Oscar, Selfie, Lily, improv, BigTime, Bucket Truck, Mud Dawg, Betamax FNGs: None COUNT: 10 DISCLAIMER WARMUP: the Q was late THE THANG: start here finish here :alert: ANNOUNCEMENTS :alert: : None COT: thank you for these men who come here to better themselves and each other
AO: sandlot Q: Pizza Pizza PAX: Two Gloves, Fenway, Coin Flip, Ruby, Cottontail, Pizza Pizza FNGs: None COUNT: 6 DISCLAIMER We learned the F3 mission today “The mission of F3 is to plant,grow and serve small workout groups for men for the invigoration of male community leadership” WARMUP: SSH x25 TTT x 10 A little …
AO: score Q: Ripcord PAX: Charley (f3Pele), Dry Heave, Lumen, Nails, Prenup, Ripcord, OBC, Sled FNGs: None COUNT: 8 DISCLAIMER WARMUP: traditional score THE THANG: skip, run and bus loops with some coupons in between. Work was done :alert: ANNOUNCEMENTS :alert: : COT: prayer for kids, teachers & leaders
AO: rogue Q: Friar Tuck PAX: Shocker, noonan, Bemis, Easy Street, BabyRuth(AOQ TheWall), SweetTart, SlideWhistle, Winston, Ziffel FNGs: None COUNT: 10 WARMUP: Pre-miles, pre-bike, chitchat, hallucinate over Shocker and Noonan, and start running promptly at 5:18 THE THANG: Run/bike somewhere between 5 and 10 miles :alert: ANNOUNCEMENTS :alert: : announcements COT: Lots going on, so …
AO: jumanji Q: Columbo PAX: Columbo, JunkMail, BlueRhino, Handlebar, Conplay, Dropped Call, Ocho-Cinco FNGs: None COUNT: 7 CONDITIONS: warm and sticky STRIDELITE: DISCLAIMER OPENING PRAYER WARMUP: SSH, Through the tunnel, imp walkers, little baby arm circles THE THANG: mosey to elm school 5 reps of exercise at each of the brick columns with a light …
AO: swampfox Q: Big Worm PAX: Kitty, McNugget, Sergeant Slaughter, Zuba, Pinkman, Lobstah, Billy Bob, Leprechaun, Stent FNGs: None COUNT: 10 DISCLAIMER WARMUP: active stretching in the Trenholm parking lot, some running THE THANG: mosey to the small parking lot beside Tazza’s. 9 merkins, 6 count each, focus on form 6 rounds of 4 corners …
AO: detention Q: MiniMe PAX: Bar Crawl, Boo Boo, Broadhead, Cartwheel, F3-Magic Dust, Liberace, MiniMe, Wade Roof (F3 – MailOrder), One Arm Man, Dangle, Bait Queen FNGs: 1 Bait Queen COUNT: 11 CONDITIONS: Warm but not muggy STRIDELITE: 5 DISCLAIMER: Yes – #2 pencil arms OPENING PRAYER: WARMUP: Hillbillies Overhead Claps Windmills Burpees in between …
AO: sawmill Q: Flapper , Snowden (Weasel Supporter) PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Valdez FNGs: None COUNT: 5 DISCLAIMER WARMUP: Snowden (Weasel Supporter) led us in a rousing warmup with various moves THE THANG: Full Metal Jacket did a solo workout at anytime fitness while the rest of the pax moseyed to the …
AO: woodshed Q: Silent Bob PAX: Kenny G, Pondo, Silent Bob FNGs: None COUNT: 3 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Merkins THE THANG: – Mosey to brick cage for coupons – Cusack to circus – Take a lap – Calf Raises x50 – …
AO: 0500_club Q: Lobstah PAX: Cauliflower, Lobstah FNGs: None COUNT: 2 DISCLAIMER WARMUP: Cauliflowah ran to Dreher from Ramble start THE THANG: Ran until brownout :alert: ANNOUNCEMENTS :alert: : L to Amble C to Ramble COT: Blessings for school and alternate shift.
AO: raw Q: Rudder (WeaselShaker) PAX: Gepetto FNGs: None COUNT: 2 DISCLAIMER WARMUP: Gepetto? Yes. Rudder? No THE THANG: Miles in the gloom. Two pax ran separately together. :alert: ANNOUNCEMENTS :alert: : None really COT: Thanksgiving prayers for this new day! YHC struggled to stay awake this morning after waking up at 3:30. If I …
AO: the-rock Q: BooBoo PAX: Sergeant Slaughter, Hawg FNGs: None COUNT: 3 DISCLAIMER WARMUP: THE THANG: 2 for The Rock, 1 Rocky Road :alert: ANNOUNCEMENTS :alert: : COT: Hawg
AO: the_bull Q: Prodigal PAX: BunkBed, Prodigal, TapeWorm FNGs: None COUNT: 3 DISCLAIMER WARMUP: For TW and BB 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 …
AO: ramble Q: Bundy PAX: Love Child, Cauliflower, Garnish, DriveBy, Stache, CESS, Frogger, Huffy, Keystone, Turtle, Churchkey FNGs: None COUNT: 12 DISCLAIMER WARMUP: Praise the vortex that fail us on the last attempt of this run. THE THANG: 8x Chick-fil-A hills connect.garmin.com/modern/course/277750597 :alert: ANNOUNCEMENTS :alert: : 8/17 F3(+1) Family Fun Day. Fitness, fellowship, faith, and …
AO: stumble Q: BabyRuth(AOQ TheWall) PAX: Kenny G, SweetTart, Swingline, BabyRuth(AOQ TheWall), Friar Tuck, Pipeline, capgun FNGs: None COUNT: 7 WARMUP: Some ran pre miles. Some will be hanging out at the water cooler by the eternal elevator :thinking_face: THE THANG: www.strava.com/routes/3252743144250756752 :alert: ANNOUNCEMENTS :alert: : see Slack COT: Prayers for safe travels for Pipeline …
AO: score Q: Lumen PAX: Sled, Ginsu, Nails FNGs: None COUNT: 4 DISCLAIMER WARMUP: Assorted stretches and SSHs and Imperials THE THANG: Stayed on campus and used brick pathway and courtyard for all kinds of favorite exercises including some Rocky Balboas. Finished at bricks with arm exercises. :alert: ANNOUNCEMENTS :alert: : none COT: Lumen closed …
AO: the_castle Q: Turncoat PAX: Wham, Katniss, Dog-Faced Gremlin, Kamikaze, Burgundy, grilz, Buc-ee, TOY, Wannabe, Fergie, Wiki Screech FNGs: None COUNT: 12 The land of a thousand burpees DISCLAIMER WARMUP: SSH x 20 Through the tunnel x 15 Little baby arm circles forward x 10 Little baby arm circles backward x 10 Downward dog stretch …
AO: amble Q: Nickelback PAX: Oscar, Lobstah, Selfie FNGs: None COUNT: 4 DISCLAIMER WARMUP: enjoying predawn humidity THE THANG: 3.5mi Shandon Bathtub Route :alert: ANNOUNCEMENTS :alert: : Q school- dawn strike 8/10 6am COT: Teddys family, Cesspools mom
Hello F3, In the coming weeks, Google Play will launch new personalization options that give you more seamless control of your personalization preferences and allow you to better manage your data in Play. Personalization provides a richer experience in the Play store, helping you discover exciting games, useful apps, relevant offers and much more, all …
New Options to Manage Personalization on Google PlayRead More »
AO: sawmill Q: Rudder (WeaselShaker) PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: if you were an absolute bad-ass, your warm-arama was a six mile run. Highchair & FMJ did exercises. Betty Crocker did some too. THE THANG: The world’s largest 4 Corner in the world. Each Pax chose an …
AO: the-wall Q: Winston , SweetTart PAX: capgun, Stache, BabyRuth(AOQ TheWall), Churchkey, Hawg, Turtle, Garnish, Mud Dawg, Love Child, Swingline, Keystone, SweetTart, Winston, Bemis, Bootleg, Windy, Lego,Odyssey FNGs: None COUNT: 18 DISCLAIMER WARMUP: Mentally prepare for the work ahead. Are we sure the plan called for 8 miles? THE THANG: 8 miles at goal marathon …
First MP test. Only 18 more miles to go! =?utf-8?q??= 😳Read More »
AO: battle Q: Spot PAX: Big Worm, Billy Bob, CESS, Dog-Faced Gremlin, Fergie, Mimosa, Ronda, Spot FNGs: None COUNT: 8 DISCLAIMER WARMUP: Mosey to field Stop for four count SSH x 10 spliced with three burpees Rinse and repeat x three THE THANG: Mosey to field Take partial lap around field and line up on …
AO: sandlot Q: Bayou PAX: Fenway, Broke Down, Coin Flip, Runt, Two Gloves, Running Rebel, Ruby, Bayou, The Beast FNGs: None COUNT: 9 DISCLAIMER – Be Stronger Together WARMUP: Filthy 55 tel:10-9-8-7-6-5-4-3-2-1 Burpees, Merkins, BBSU’s, SSH’s THE THANG: Thang: Bags, Body, and Steps (11 x 5 + 2) – 11 Jump Squats – 11 Sandbag …
AO: the_mission Q: Bayou PAX: Running Rebel, Runt, The Beast, Fenway, Chris Smith (F3 Training Wheels), Broke Down, Ruby, Bookworm, Slingshot, Prefab, Sherwin, Wind, Gold Teeth, Grand Canyon, Slash, FNGs: None COUNT: 17 DISCLAIMER – Be Stronger Together WARMUP: Typical THE THANG: Filthy 55 with a Downtown Tour 1-2-3-4-5-6-7-8-9-10 Burpees BBSU’s Merkins Motivators :alert: ANNOUNCEMENTS …
AO: ramble Q: Churchkey PAX: Bailiff, CESS, Costanza, DriveBy, Garnish, Hawg, Huffy, Keystone, Love Child, Mud Dawg, Paper Boo, Winston FNGs: None COUNT: 13 DISCLAIMER: how is it even more humid?!?! WARMUP: discuss route, pick up stragglers THE THANG:https://strava.app.link/wgpSeXsSwLb :alert: ANNOUNCEMENTS :alert: : runvergence at Prowl? COT: prayers for Teddy & Family, Cess’ Mother, CK …
Ramble Rebels or we don’t mean to be antisocial it just happensRead More »
AO: prowl Q: Baconator PAX: Ash (COMZ), Baconator, BabyRuth(AOQ TheWall), LA Gear, Fenway, Coin Flip, Ruby, Swingline, TapeWorm, TomTom (3rd F), Two Gloves FNGs: None COUNT: 11 DISCLAIMER WARMUP: mumblechatter THE THANG: run/ruck 45 minutes various distance :alert: ANNOUNCEMENTS :alert: : COT:
AO: f3lexdownrange Q: f3lexington PAX: Ernie Yarborough (F3-SnB), F3 Ken Doll, F3-Magic Dust, BunkBed, Socrates, Borat, Voltron, AlterBoy, and others FNGs: None COUNT: 10 CONDITIONS: STRIDELITE: DISCLAIMER OPENING PRAYER WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: DEVO:
AO: kudzu Q: Full Metal Jacket PAX: Full Metal Jacket, Lemmy FNGs: None COUNT: 2 DISCLAIMER WARMUP: Nope THE THANG: one Pax ran many miles/one Pax did 460 Merkins and ATF workout :alert: ANNOUNCEMENTS :alert: : Nope COT: James 1:12
AO: ramble_lunch Q: Churchkey PAX: Winston, BabyRuth(AOQ TheWall), Bootleg, Tube Socks, Wolverine and Creeper FNGs: None COUNT: 7 DISCLAIMER WARMUP: Winston was johnny on the spot THE THANG: Support/harrass the new dad and confuse the wait staff :alert: ANNOUNCEMENTS :alert: : COT:
AO: f3dads Q: McNugget PAX: Pinkman, Lobstah, McNugget, Rexy, Baked Potato, Charmander, Tractor Trailer, Vader FNGs: None COUNT: 8 DISCLAIMER: WARMUP: Lap around the park Variety of plyo stretches (felt so good for the old folks)- 20 second stretches Little baby arm circles IC x 10 forward/back THE THANG: Circuit: 10 squats 20 total lunges …
AO: the_castle Q: Wham PAX: Mimosa, Escrow, Katniss, TOY, Turnpike, grilz, Buc-ee, Fergie, Kamikaze, Wiki FNGs: None COUNT: 11 DISCLAIMER WARMUP: Disclaimer #maybe and game on THE THANG: 1 Pax with bricks – head to 4 way – bricks shared after each stop – right turn to guard shack with 10/10/10 Merkins/Abs/Lower body – two …
AO: woodshed Q: Ash (COMZ) PAX: Silent Bob, Kenny G, Silver Bullet, Pondo FNGs: None COUNT: 5 DISCLAIMER Normal disclaimer with the added note that YHC was at Teddy’s house for hours last night where instead of formally planning every detail of the Q we instead ate wings and chatted WARMUP: YHC called a handful …
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: Stretches and typical exercises (SSHs-IWs-Hbs-9-ct Squats-Plank Jacks) THE THANG: -5 Burpees -10 9-ct Squats -Run lap around Rec Ctr -15 Mtn Climbers (4-ct) -20 Heels to Heaven -Run lap around Rec Ctr (side step squats …
AO: detention Q: Liberace , Broadhead PAX: Cartwheel, Green Jeans, BlueRhino, BunkBed, Adam Way, F3-Magic Dust, Gi String, Dangle, Muscles FNGs: None COUNT: 11 CONDITIONS: humid and damp STRIDELITE: 1 DISCLAIMER: sore arms from blocks OPENING PRAYER WARMUP: SSH, Little baby :muscle:⭕️, squats . TTT THE THANG: Blocks MARY: ANNOUNCEMENTS: light up for Leah , …
AO: swampfox Q: Kitty , Leprechaun PAX: Leprechaun, Kitty FNGs: None COUNT: 2 DISCLAIMER WARMUP: Yes THE THANG: Grab blocks, Block circuits with laps between sets, Return blocks :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Leprechaun closed it out. Amen
AO: rogue Q: Swingline PAX: Hawg, LA Gear, Easy Street, clickbait, Quaker, Bemis, BabyRuth(AOQ TheWall), Cauliflower FNGs: None COUNT: 9 DISCLAIMER WARMUP: The route was paid out through Old Woodlands along with the alternative strength training options. Most PAX chose to run – it is a run group. No Winston sighting, he must have started …
AO: score Q: Love Bug PAX: Crawlspace, Lumen, Spool, Nails FNGs: None COUNT: 5 DISCLAIMER WARMUP: Soft pavement with situational awareness on this very wet morning. Stayed off the ground! THE THANG: Maybe it was just me, but Love Bug crushed us this AM. Grabbed bricks and went over to the circle for some half …
AO: iron_yard Q: Silver Bullet PAX: Silver Bullet FNGs: None COUNT: 1 THE THANG: Dog soccer keep away, in a swamp. :alert: ANNOUNCEMENTS :alert: : Run convergence in the NE Friday. Q School @ Dawnstrike on Aug. 10. COT: Prayers for all those traveling and for all those healing.
AO: the-bunker Q: Jar Jar PAX: Bidet, MEATLOAF, Decal FNGs: None COUNT: 4 DISCLAIMER WARMUP: late start, usuals THE THANG: Alas, pull-up bars currently inundated, modify with stadium swings. Mosey all over the neighborhood with pain stations. Every couple hundred yards. Introducing the baby bear crawl, everything you love about bear crawls in a tiny …
AO: the_castle Q: Turnpike PAX: Big Worm, Fergie, grilz, Kamikaze, Katniss, Wham FNGs: None COUNT: 7 DISCLAIMER WARMUP: SSH; Stretching; OldMan ArmCircles; Imperial Walker, Calf Raises THE THANG: Partner up – curls/run; overhead press/run; plank/run; goblet squat/lunge. Lots of clicks, including left and right leg solos. :alert: ANNOUNCEMENTS :alert: : HDHH today at Bar None …
AO: amble Q: Mud Dawg PAX: Biggie Smalls, Lobstah, Oscar, Nails, Lily, Bucket Truck, Mud Dawg, Green Peace FNGs: None COUNT: 8 DISCLAIMER WARMUP: a no show by Betamax broke my heart THE THANG: start here finish here see ya in 30 :alert: ANNOUNCEMENTS :alert: : Prowl for run vergence friday Shag night on Saturday …
AO: bladerunner Q: Gepetto PAX: Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: yes THE THANG: run and merkins :alert: ANNOUNCEMENTS :alert: : n/a COT: prayers for Rudders grandson who is recovering
AO: 0500_club Q: BunkBed PAX: Quaker, Lobstah, Cauliflower FNGs: None COUNT: 4 DISCLAIMER WARMUP: Quaker gets some stridelite in before the main course to stay on top of his marathon training plan. THE THANG: www.strava.com/activities/11967511832 – Lobstah jams out to some rad tunes and keeps up with us all the way to Calhoun street! Then …
AO: down_range Q: Fallout PAX: Fallout, Sunshine, Playpen, Splat FNGs: None COUNT: 4 DISCLAIMER WARMUP: Some THE THANG: Pull-ups, merkins, stepups, dips, lunges, burpees, big boys :alert: ANNOUNCEMENTS :alert: : COT:
AO: valhalla Q: Fenway PAX: Fenway, Two Gloves, Flow FNGs: None COUNT: 3 DISCLAIMER- Not a professional. Modify when needed. WARMUP: Side Straddle Hop, Cobra, Baby arm circles forward and reverse, Hill Billies, seal claps,Raise the Roof, Wind Mill, Imperial walkers, Michael Phelps, THE THANG:light jog around facility with stair climbing. exercise includes core and …
AO: ramble Q: Love Child PAX: Costanza, Garnish, Turtle, Keystone, BabyRuth(AOQ TheWall), Swingline, Paper Boo, Hawg, Churchkey FNGs: None COUNT: 10 WARMUP: THE THANG: www.strava.com/routes/3250776745158103580 :alert: ANNOUNCEMENTS :alert: : shag night Saturday, Bundy needs to pick a date for the historic CBHM! COT: thankful for good men!
AO: jumanji Q: Columbo PAX: F3-Magic Dust FNGs: None COUNT: 5 CONDITIONS: STRIDELITE: DISCLAIMER OPENING PRAYER WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: DEVO:
AO: fuel Q: Bulldog PAX: Talbert Smoak, WeekendSpecial, Dance Machine, K Cunningham Nc, Bulldog, Marc Barnes, Whisper, Fast Casual, Night School, Voltron FNGs: None COUNT: 10 CONDITIONS: humid pudding in the 70s STRIDELITE: track laps DISCLAIMER no your body; modify as needed OPENING PRAYER :pray: WARMUP: nope THE THANG: split into groups of 3 or …
AO: hammer Q: McNugget PAX: Ratatouille, Bindi, Pinkman, Zuba, McNugget FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 SSH IC 10 mountain Climbers IC 10 slow count squats IC Little baby arm circles 10 forward IC 10 reverse IC 10 overhead IC 10 grass pickers IC THE THANG: Grab blocks March to Ivy Hall (cusak, farmer’s …
AO: woodshed Q: Silent Bob PAX: Side Salad, Pipeline, Silver Bullet, Ash (COMZ), Silent Bob FNGs: None COUNT: 5 WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles (multiple variations) – Merkins (in cadence) – Teddy Rocks x10 – Teddy Rolls x10 each side (x20 total) THE THANG …
AO: score Q: Dry Heave PAX: Charley (f3Pele), Crawlspace, Nails, Dry Heave, @spool, @grandcanyon, @lovebug, None FNGs: 1 None COUNT: 7 DISCLAIMER: WARMUP: No SSH! THE THANG: Warmup, Brickwork, head over to courtyard for bench work, over to field, wall sits/planks/flutters/freedom twists, back to courtyard to honor the #Skanks, Supermans, more brickwork, end with Dealer’s …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Two Gloves, Running Rebel FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSH, TTT, HBs, LBACs THE THANG: – 7 exercises. 40 sec on/20 sec off. Rinse/repeat 5 times. 30 sec break after each set. RD 1 – sandbag thrusters, flying squirrels w/sandbag, scissors, gorilla shuffle, box cutters, Lt. …
AO: detention Q: Green Jeans PAX: Adam Way, Broadhead, Gi String, Green Jeans, Liberace, MiniMe, Dangle FNGs: None COUNT: 7 CONDITIONS: balmy STRIDELITE:2 DISCLAIMER yes OPENING PRAYER yes WARMUP: 10 SSH, 10 TTT, 10 IM.WALKERS IC, 10 TOE TOUCH, 10 slow mo merkins IC THE THANG: Get a block and go to b ball court. …
AO: rogue Q: Easy Street PAX: Bemis, Winston, SweetTart, HolyPoker FNGs: None COUNT: 5 WARMUP: Some got extra miles, some ran from home, some were still sleeping. THE THANG:https://strava.app.link/7Hy8NZ10sLb :alert: ANNOUNCEMENTS :alert: : F3 Shag Night coming soon, get with BunkBed if interested, Friday Runvergence July Runvergence at Prowl this Friday COT: Prayers for those …
AO: down_range Q: Fallout PAX: Fallout, Biscuit, Boo, Sunshine, Patches, Barbara, Smoky, Catfish, Tommy Boy FNGs: None COUNT: 13 DISCLAIMER WARMUP: Warmorama THE THANG: Block and sandbag circuit Lunges, murder bunnies, burpees, blockees, etc :alert: ANNOUNCEMENTS :alert: : COT: travel
YHC is glad to be able to post at Bounty again on a regular basis. This is always a tough workout no matter who is leading it. We had a good group today who put in some work and gained some tough miles. Until next week… Here’s how the workout went: Conditions: Partly cloudy, mid …
AO: raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Gepetto, Lemmy, Rudder (WeaselShaker) FNGs: None COUNT: 5 DISCLAIMER: Yes WARMUP: yes THE THANG: running :alert: ANNOUNCEMENTS :alert: : n/a COT: how can we practice faithfulness to others today? How are we receiving faithfulness today? Gal5 / 3 John 1-8
AO: ramble Q: Huffy PAX: BabyRuth(AOQ TheWall), SweetTart, Garnish, Turtle, Churchkey, QuickBooks, Love Child FNGs: None COUNT: 8 DISCLAIMER – Do not die WARMUP: Down Hill or run 3 miles up and down some hills. THE THANG: Do some hard stuff on the track :alert: ANNOUNCEMENTS :alert: : announcements COT: God Bless ye Merry Gentlemen
AO: score Q: Spool PAX: OBC, Nails, Crawlspace FNGs: None COUNT: 4 DISCLAIMER WARMUP:It has been a while for Spool so we did some extra stretching in addition to normal stuff. THE THANG:Spool, inspired by Pele, added a bunch of BS to the workout, which included a visit to the toy pile and several trips …
AO: 0500_club Q: Cauliflower PAX: Lobstah FNGs: None COUNT: 2 DISCLAIMER WARMUP: On Lobstaaaahhh time THE THANG: footpathapp.com/routes/0C1F7C16-BB2F-4851-A5EA-642C445BF341 :alert: ANNOUNCEMENTS :alert: : Runvergence at Prowl this Friday.
AO: the-rock Q: Hawg PAX: Leprechaun, BooBoo, Bindi, McNugget, Cauliflower, Lobstah FNGs: None COUNT: 7 DISCLAIMER WARMUP: Run to AO or 0500 Club route THE THANG: 3 for Rocky Rd 4 for The Rock w/o :alert: ANNOUNCEMENTS :alert: : Shag night 7/27 COT: Prayers for Sgt. Slaughter’s wife and the newborn.
AO: stumble Q: LA Gear PAX: capgun, Serena, TomTom (3rd F), LA Gear FNGs: None COUNT: 4 THE THANG: And what hills, what hills are those, my love Those hills so dark and low? Those are the hills of hell, my love Where you and I must go Three pax traveled to the High Hell …
AO: the_castle Q: Big Worm PAX: Dog-Faced Gremlin, Katniss, Buckie, grillz, toy, wham, Wiki FNGs: None COUNT: 8 DISCLAIMER WARMUP: some active stretching and running, merkins and AB’s 1st ladder: 6, 5, 4, 3, 2, 1 burpees at the top of the parking lot; at the bottom 10 iron cross and 10 Freddie mercury. Each …
AO: the_bull Q: Prodigal PAX: Alter Boy, Jar Jar, Schweddy, Prodigal, BooBoo, TapeWorm, Ken Doll, Tough Guy, Voltron FNGs: None COUNT: 9 DISCLAIMER WARMUP: For some 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: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 DISCLAIMER WARMUP: Nope THE THANG: Merkins (tel:40-30-20-10 x 5 = 500 Incline Sit-ups (tel:20-25-30-25-20 x 4 = 480 :alert: ANNOUNCEMENTS :alert: : Nope COT: Isaiah 41:10
AO: down_range Q: Lobstah PAX: Lobstah, Swamp Rabbit – Mayberry, buyout, FNGs: None COUNT: 16 DISCLAIMER WARMUP: THE THANG: lot of mosey and ladders :alert: ANNOUNCEMENTS :alert: : COT:
AO: the-wall Q: Bootleg PAX: BabyRuth(AOQ TheWall), Bootleg, Bundy, capgun, Cauliflower, Churchkey, Garnish, Hawg, Huffy, Jar Jar, Keystone, Swingline, TapeWorm, Turtle, LA Gear, Odyssey, Mud Dawg, HolyPoker, Calypso, Fedex, Ghost Rider FNGs: None COUNT: 21 DISCLAIMER WARMUP: Explain the route THE THANG: Nice easy jog. Maybe a few more hills in there than expected :alert: …
AO: score Q: Dealers’ Choice PAX: Crawlspace, Stent, Prenup, OBC FNGs: None COUNT: 4 DISCLAIMER WARMUP: OBC warmed us up and took the first 15 minutes! THE THANG: Dealers Choice on a hot muggy morning! Each Pax took a turn with a mixture of bricks, blocks, running, AB work and leg work. Great way to …
AO: sawmill Q: Gepetto , Bush, Full Metal Jacket, Cottontail PAX: Gepetto, Bush, Full Metal Jacket, Cottontail FNGs: None COUNT: 4 Another great night of running at the Guardians of the Night 5k! If was great seeing/meeting everyone’s family. Great job out there Sawmill and congrats to Bush on his 5k PR!
AO: sandlot Q: Bayou PAX: Broke Down, Coin Flip, Ruby, The Beast, Bayou FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 Each – SSH, TTT, IW’s, LBAC’s THE THANG: 4 Minute Cross Fit x 5 Rounds – 4 Devils Press – 6 Thrusters – 8 Box Jumps – Turf Lunges – Core Variety until time – …
AO: battle Q: Ronda PAX: CESS, Spot, Big Worm, Sergeant Slaughter, Misfire, Dog-Faced Gremlin FNGs: None COUNT: 7 DISCLAIMER: I am old, so we did some PT during the workout…… not quite what battle used to be. WARMUP: eh…….. THE THANG: Sets of three exercises starting with 2 reps for the first exercise, 4 for …
AO: the_castle Q: Wannabe PAX: Buc-ee, Katniss, Wiki FNGs: None COUNT: 4 DISCLAIMER WARMUP: Stretching and grabbed rifles THE THANG: Ascended Liberal Hill 5 times completing: 15 Burpees 135 side straddle hops with rifle 50 squats with rifle 120 flutter kits with rifle At Picnic Tables: 60 incline merkins 60 tricep dips 60 stepups Closed …
AO: kudzu Q: Gepetto PAX: Bush, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 DISCLAIMER WARMUP: just a little THE THANG: run, ruck, and merkin :alert: ANNOUNCEMENTS :alert: : 5k tomorrow, not too late to sign up! COT: yes thanks to FMJ
AO: f3dads Q: BooBoo PAX: Jabberwocky, Valerie Cagle, Viper, Dungeon Master, Sportskeezy FNGs: None COUNT: 6 DISCLAIMER WARMUP: SSH THE THANG: relay race, wiffle ball :alert: ANNOUNCEMENTS :alert: : COT: popsicles
AO: amble Q: Betamax PAX: Crawlspace, Double Rub, improv, OBC, Oscar, Woody FNGs: None COUNT: 7 DISCLAIMER WARMUP: No, not really THE THANG: Blossom St Out-and-Back :alert: ANNOUNCEMENTS :alert: : Bunk Bed wants to shag with you but YHC couldn’t remember when and where COT: prayers for Teddy
AO: ramble_lunch Q: BabyRuth(AOQ TheWall) PAX: Bootleg, Churchkey, Winston, Jar Jar, BabyRuth(AOQ TheWall) FNGs: None COUNT: 5 DISCLAIMER WARMUP: Fried Pickles THE THANG: Burgers (vegan options) and beers (southern champagne as well). JarJar is trying to relive his childhood Bronco days but burgers don’t cost a nickle no more… Our next Ramble Book Club will …
YHC was glad to be back ITG after a couple of days tossing cookies and other stuff. The week started off with an unplanned weight loss plan and is ending the way it should, with the finest pax in all of F3 Lexington. Several pax cruised around Lexington during a humid SL. YHC did his …
AO: woodshed Q: Silent Bob PAX: Kenny G, Silver Bullet, Silent Bob, Pyro (DR from Jacksonville) FNGs: None COUNT: 4 WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles (multiple variations) – Merkins (in cadence) THE THANG – John Wayne to the grass – Teddy Rocks – Teddy …
AO: rogue Q: clickbait PAX: BabyRuth(AOQ TheWall), Friar Tuck, Swingline, Quaker, HolyPoker FNGs: None COUNT: 6 DISCLAIMER: might get dizzy WARMUP: talked about plumbing rates THE THANG: some partook in a rogue boot camp, the 3 33 yr olds ran 1/2 mile loops in the parking lot for a total of 4 miles. 2 33 …
AO: detention Q: MiniMe PAX: Liberace, BlueRhino, Gi String, MiniMe, Broadhead, GreenJeans, Muscles, Saw Horse, Armbar, Roller Skate FNGs: None COUNT: 10 CONDITIONS: Gorgeous! 75 and low humidity STRIDELITE: 2 for Study Hall Ruck DISCLAIMER OPENING PRAYER WARMUP: Side Straddle Hop Tie Fighters Imperial Walkers Plank Jacks THE THANG: Divided into 2 teams for space-based …
AO: swampfox Q: McNugget PAX: Stent, McNugget FNGs: None COUNT: 2 DISCLAIMER WARMUP: 15 SSH IC 15 mountain Climbers IC 10 slow count merkins IC 10 slow count squats IC THE THANG: Grab blocks In parking lot 5 kettle bell block swings 10 curls 15 overhead 20 goblet squats Leave parking lot for FA tour- …
AO: down_range Q: Lobstah PAX: Lobstah, Old bay, paddle boat, corn, 3 buck chuck FNGs: None COUNT: 5 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
AO: down_range Q: Lobstah PAX: Lobstah, Old bay, paddle boat, corn, 3 buck chuck FNGs: None COUNT: 12 DISCLAIMER WARMUP: THE THANG: 2 DORAs with 100 merkins, 200 squats, 300 arm raises. An 11s near peace center with merkins at top and squats at bottom :alert: ANNOUNCEMENTS :alert: : COT:
AO: graveyard Q: Bulldog PAX: Bulldog, Cheddar, Dance Machine, Ernie Yarborough (F3-SnB), Gregg Hendrix, John Wright/ Nature Boy, Talbert Smoak, WeekendSpecial, Whisper FNGs: None COUNT: 9 CONDITIONS: mid 70s with a lovely Scottish breeze from the NW STRIDELITE: Hopper, Whisper, Spackle, & Bulldog warmed up on the Gator pitch DISCLAIMER mind your ailments & modify …
AO: score Q: Eric Gluse PAX: Crawlspace, Sled, Nails, Ginsu, Charley (f3Pele), Grand Canyon FNGs: None COUNT: 7 DISCLAIMER WARMUP: Rivet remembered all the usual warm ups with a few twists of his own! THE THANG: Ran left out of the parking lot with stops at Hollywood Square, Betty, Top of the Hill, Sandbox, the …
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Flapper, Rudder (WeaselShaker), Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 5 DISCLAIMER WARMUP: Believe it or not – Yep! Stretches + exercises THE THANG: -Mosey to Blythewood Baseball Fields/each Pax go to a table: 20 Step-ups/20 Bavarian Squats/20 Dips/Mosey to Utility Bldg and back/Rinse and …
AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel FNGs: None COUNT: 4 DISCLAIMER WARMUP: Side Straddle Hop, Through the tunnel, Hill Billie’s, Seal Claps, Raise the Roof, Wind Mill, High knees, Imperial Walkers, Plank Walkout w/ Cobra, Michael Phelps. THE THANG: :alert: ANNOUNCEMENTS :alert: : High intensity work out: including Core and …
AO: ramble Q: Hawg PAX: Friar Tuck, Garnish, Butters, Tube Socks, Bootleg, Paper Boo, Bundy, BabyRuth(AOQ TheWall), Keystone, Swingline, Turtle, Cauliflower, Churchkey, QuickBooks, DriveBy FNGs: None COUNT: 16 WARMUP: Pre-miles for some THE THANG: connect.garmin.com/modern/course/288685381 :alert: ANNOUNCEMENTS :alert: : Sign up for Hero Hustle 9/7/24. Reach out to QuickBooks if your company or organization is …
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE THANG: bible reading and dealers choice :alert: ANNOUNCEMENTS :alert: : rafting trip coming up. Party with Mr. wonderful coming up. Praying for our nation. COT: Ed Devo counting your days keeping your mind, sharp, loving your family, your neighbor.
AO: amble Q: Charley (f3Pele) , Biggie Smalls PAX: Biggie Smalls, Bucket Truck, Crawlspace, Double Rub, improv, Nails, Oscar, Ripcord, Lily FNGs: None COUNT: 9 WARMUP: THE THANG: we showed up and asked who had the Q. Nails read out the route. We divided and conquered. :alert: ANNOUNCEMENTS :alert: : Frisbee at Thunder and Dawnstrike …