Ruck
AO: prowl Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER WARMUP: Hey F3 Walker! Just finished a 3-mile walk this morning and had a great chat about life, family, friends, and the economy. It was uplifting to catch up! Let’s keep praying for our loved ones and the upcoming holiday season. Grateful …
Prowl
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: Mumblechatter THE THANG: Stroll through the mist and fog in NE Cola :alert: ANNOUNCEMENTS :alert: : F3 Midlands 12 yr anniversary tomorrow Sandlot 11 yr anniversary next Sat 11/16 COT: Prayers for Sandlot and Prowl OG Two Gloves and family …
Prowl
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: Mumblechatter THE THANG: Stroll through the mist and fog in NE Cola :alert: ANNOUNCEMENTS :alert: : F3 Midlands 12 yr anniversary tomorrow Sandlot 11 yr anniversary next Sat 11/16 COT: Prayers for Sandlot and Prowl OG Two Gloves and family …
Prowl
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: Mumblechatter THE THANG: Stroll through the mist and fog in NE Cola :alert: ANNOUNCEMENTS :alert: : F3 Midlands 12 yr anniversary tomorrow Sandlot 11 yr anniversary next Sat 11/16 COT: Prayers for Sandlot and Prowl OG Two Gloves and family …
Prowl
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: Mumblechatter THE THANG: Stroll through the mist and fog in NE Cola :alert: ANNOUNCEMENTS :alert: : F3 Midlands 12 yr anniversary tomorrow Sandlot 11 yr anniversary next Sat 11/16 COT: Prayers for Sandlot and Prowl OG Two Gloves and family …
On The Prowl
AO: prowl Q: Runt PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 5 DISCLAIMER WARMUP: Nah THE THANG: Run or ruck :alert: ANNOUNCEMENTS :alert: : COT: Living by the Big Picture
Runvergence
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:
5k friyay!!!
AO: prowl Q: Runt , Fenway PAX: Baconator, Backstop, Ruby FNGs: None COUNT: 5 WARMUP: THE THANG: 3.6 mile run/2.25 mile ruck! :muscle: :alert: ANNOUNCEMENTS :alert: : F3-Columbia RUNVERGENCE last Friday of the month @ the prowl!!!! COT:
Prowl
AO: prowl Q: Ruby , Backstop, Coin Flip, Fenway, Two Gloves PAX: Backstop, Coin Flip, Fenway, Ruby, Two Gloves, Whaley FNGs: None COUNT: 5 WARMUP: Mumble chatter THE THANG: Ruck or stroll around Sandhills :alert: ANNOUNCEMENTS :alert: : Sandlot travels to Battle tomorrow Crazy Train starts on Monday COT: Prayers for Runts mother, Coin Flips …
5k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Swingline FNGs: None COUNT: 6 WARMUP: THE THANG:30:00 time cap Runners 3,2 mile run; Ruckers: 1.5 miles :alert: ANNOUNCEMENTS :alert: : Saturday wod @SVHS (sandlot) Memorial Day Murph @ #prowl 0600-0700 COT:
5k friday
AO: prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt FNGs: None COUNT: 5 WARMUP: walk and talk 6:00 THE THANG: runner: 3.3 miles Ruckers: 2.25 miles :alert: ANNOUNCEMENTS :alert: : Coffeeteria next week; MURPH Memorial Day 0600 @ Starbucks COT: discipleship
5k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk 6:00 THE THANG: ruck 2.25 miles or run 3.6 miles :alert: ANNOUNCEMENTS :alert: : Memorial Day Murph 0600 from Starbucks to sandlot playground and back COT:
5k Friday
AO: prowl Q: Baconator , Fenway, Ruby, Two Gloves PAX: Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: walk and talk 6:00 THE THANG: Ruckers:2.25 miles RUNNERS: 3.4 :alert: ANNOUNCEMENTS :alert: : clean out tomorrow with Fenway at neighbors house. After Saturday workout. 30 minute junk removal in The woodlands. COT:
Strollin
AO: prowl Q: Ruby , Baby Seal, Fenway PAX: Baby Seal, Fenway, Ruby FNGs: None COUNT: 3 WARMUP: Stroll around Sandhills THE THANG: ANNOUNCEMENTS: Statehouse (0700) and mission workout (0830) tomorrow COT: Good day to decompress
5k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Runt, Ruby, Fenway, Baby Seal FNGs: None COUNT: 6 WARMUP: THE THANG: run/ruck the Sandhills loop ANNOUNCEMENTS: COT:
5 k Friday run/ruck
AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk THE THANG: runners: 5k intervals Ruckers: keep walking and talking ANNOUNCEMENTS: Valhalla is taking clown cars to the Bull Monday 3/11 COT: :pray: for Sally(Ruby and Fenway’s neighbor), rubys friend (stroke), travel safety
5k Friday intervals
AO: prowl Q: Baconator PAX: Backstop, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute walk and talk THE THANG: interval run for 36 minutes ANNOUNCEMENTS: COT:
5k friday
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: 4 minute THE THANG: 3.5 mile run; 2.25 ruck ANNOUNCEMENTS: COT: Coffeeteria Consumed podcast review week4 Genesis and Job
5k Friday
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: 6 minute John Wayne THE THANG: 3 mile interval run or 2 mile ruck ANNOUNCEMENTS: COT:
2 pair
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Ruby FNGs: None COUNT: 4 WARMUP: walk and talk 6 minutes THE THANG: runners: 5k Ruckers:2.2 miles ANNOUNCEMENTS: COT:
5k friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk 6 minutes THE THANG: runners: 3.3 mile interval run Ruckers 2 miler ANNOUNCEMENTS: COT:
Lonely ruck
AO: prowl Q: Backstop PAX: Backstop FNGs: None COUNT: 1 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
How to build a snowman workout 🏋️♀️
AO: prowl Q: Backstop PAX: Coin Flip, Baconator, Ruby, Fenway FNGs: None COUNT: 5 Build a snowman workout plan: Base: 100 jumping jacks middle: 50 squats Head: 25- push up Scarf: 1 min plank Hat: 25 burpees Buttons: 10 inchworms Nose: 25 squat jump Eyes: 35 toe touches Mouth: 100 air punches
5 k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk THE THANG: Runners: 3.25 miles Ruckers: 2.0 miles ANNOUNCEMENTS: next week is annual Christmas run and coffeeteria. Wear your elf outfit COT:
5 k friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Baby Seal FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.4 mile run Ruckers: 2.25 miles ANNOUNCEMENTS: COT:
5 k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: 6:00 walk and talk THE THANG: Runners:3.4 mile interval Ruckers: 2.5 mile ruck ANNOUNCEMENTS: Sandlot Saturday @ Westwood 0630 COT:
Walk/jog
AO: prowl Q: Backstop PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: THE THANG: walk/jog ANNOUNCEMENTS: COT: Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.
5 k friday
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 John Wayne THE THANG: runners: 3.5 mile intervals Ruckers: 2.25 ruck ANNOUNCEMENTS: COT:
5k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Keith Price (Blooper), Ruby, Two Gloves, Baby seal FNGs: None COUNT: 7 WARMUP: 6:00 John Wayne & mumblechatter THE THANG: Run 3.4 miles: 1. 2:00 intervals x 4 2. 1 miler 3. 1 mile Recovery and striders Ruckers: 2.25 miler ANNOUNCEMENTS: SANDLOT ANNIVERSARY 11/11 @ North springs …
5k Friday
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Blooper💪🏻 FNGs: None COUNT: 5 WARMUP: walk and talk. THE THANG: runner: 3.6 miles; Ruckers: 2.3 miles ANNOUNCEMENTS: happy birthday to Two 🧤 today! COT:. Runt and family; Fenways wife; baby seals wife.
5k friday
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: mumblechatter and John Wayne for 6:00. THE THANG: Runner: 3.5 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot meet at North springs park tomorrow COT: 🙏🏻 Baby 🦭 wife, Runt and family, ruby’s son
Hey cupcake
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)
100
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Hasbro, Ruby, Mindcraft FNGs: None COUNT: 7 WARMUP: 4 minute mumblechatter THE THANG: Ruckers: 2 miles Runners: 4 miles ANNOUNCEMENTS: Sandlot Saturday 💪🏻; IPC wk2 next Tuesday at Harry parone 0500 COT: prayers for Runt’s family
5k friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 5 WARMUP: THE THANG: 2 runners: 4.25 miles; Ruckers: 2.25 miles ANNOUNCEMENTS: IPC next Tuesday at SVHS COT:
Getting better
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏 Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.
Friday 4 miler
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Baby seal FNGs: None COUNT: 5 WARMUP: 10 minute interval THE THANG: 2×1.5 mile run; 2:00 recovery; 4 minute cool down OR 45 minute ruck MARY: ANNOUNCEMENTS: COT: people in Hawaii, Kathy Knight surgery
Friday 4 miler
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Runt FNGs: None COUNT: 4 WARMUP: 8:00 minute warm up (0.6 mile) THE THANG: 3.6 mile run/2.25 mile ruck MARY: ANNOUNCEMENTS: crazy Train next week COT: check out “14 peaks: nothing is impossible” on Netflix; 🙏🏻 for runt’s mom
5k friday
AO: prowl Q: Baconator PAX: Baconator, Backstop, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 4 minute John Wayne THE THANG: 3.25 interval run/2 mile ruck MARY: ANNOUNCEMENTS: COT:
Run/ruck
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
5k Friday
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:
5k Friday
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.
5k friday
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
Ruck like a Boss at Prowl
AO: Prowl Q: Runt PAX: BunkBed, Bayou, Fenway, Two Gloves, Ruby FNGs: None COUNT: 6 WARMUP: Various stretches and talking in the parking lot THE THANG: www.strava.com/activities/9231662700 Runt did some running intervals Good walk and talk with the PAX, talking about the struggles of working in public education, admiring the construction work going on behind …
Recovery
AO: Prowl Q: Fenway PAX: Runt, Bayou, BunkBed, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: Mumblechatter THE THANG: Recovery ruck-stroll by all except Runt who put in a couple fast paced miles. MARY: None ANNOUNCEMENTS: Passing the Gotcha flag to Bunk Bed for your through midlands. Sandlot workout tomorrow at Westwood High School …
5k summers here friyay
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby, Runt, Poser FNGs: None COUNT: 6 WARMUP: 4 minute John Wayne and mumblechatter THE THANG: 5k interval run (2:00 intervals) MARY: ANNOUNCEMENTS: COT:Continued prayers for Kathy and Andy (cancer). Both are improving as well as Bayou’s wife (back).
Murph
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
Murph prep 5k
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:
Heavy 5k Friday
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Snowflake (FL), Two Gloves, Pavarotti, Poser , Josh Lorenzetti-slap stick FNGs: 1 Josh Lorenzetti-slap stick COUNT: 8 WARMUP: 5-10 minute run walk THE THANG: -20 minutes 🏃♂️w/ weighted vest 3:00run-2:00 rec -1 mile 🏃♂️no vest -2:00 Intervals to finish MARY: ANNOUNCEMENTS: COT:
5k friday
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: Interval run 3 miles Ruck 2.25 miles MARY: ANNOUNCEMENTS: COT:
5k friday
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: 3.4 mile interval (2:00) 2.5 mile ruck MARY: ANNOUNCEMENTS: sawmill convergence 4/29, Mt Mitchell hike 5/20 COT: prayers for swingline mom, 🥓 friends Andy and Kathy (cancer)