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: 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: 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: 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: 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: 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: 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: 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: 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: 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!