Tortoise and Hare pre-yog

2024-08-19Leave a comment

QIC: Badlands
When: 08/17/2024
Pax: Badlands, Barry Manilow, Bodywash, Cornerstone, Mainframe, Retiree, skipper, Twister, Vuvuzela, Wegmans
Posted In: 6at6

Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries – all bad decisions can be compounded with other bad decisions so decided to let her rip.

A few PAX were out running already when we started. For normal start time PAX, 2 went trails and 5 hit the streets.

Trail – enter kingsley and immediate right – continue to dogwood and stay right on dogwood all the way to Cantrell ave where you will get on Muscadine. Stay course until you get to Azalea where you will find your way back to the spillway. you will hop on Haigler and go around lake and get to timberline and bring you back to Kingsley and back to CoT.

Road – get on 160 and dodge traffic over I77. Left on sutton rd then right on front st into baxter. Continue onto settlers height/Stratford run/harvest point until you reach the end. Turn around and come back

Thanks for the opportunity to lead!

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Club 813

2024-08-15Leave a comment

QIC: HarryCarry, Badlands
When: 08/13/2024
Pax: Badlands, darkhelmet, Gears, Grout, HarryCarry, Headspin, JWOW, Kermit, Maximus, Only fans, Poppins, PTL, Rainmaker, Red Wire, Ruby Slippers, Shield, SouptoNuts, Splinter, Suplex, Tesh, Tinsel, Trucker, Warning Track
Posted In: Block Party

What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

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back to school special

2024-08-14Leave a comment

QIC: Badlands
When: 08/06/2024
Pax: Badlands, Double D, Jekyll, Suplex
Posted In: Dawn Patrol

WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans

Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles

MARY: Ruckers were broga’ing when runners arrived

ANNOUNCEMENTS: newsletter

COT: yup

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Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

TClap |

back to school special

2024-08-14Leave a comment

QIC: Badlands
When: 08/06/2024
Pax: Badlands, Double D, Jekyll, Suplex
Posted In: Dawn Patrol

WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans

Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles

MARY: Ruckers were broga’ing when runners arrived

ANNOUNCEMENTS: newsletter

COT: yup

TClap |

Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Upper body around the circle

2024-07-30Leave a comment

QIC: Vuvuzela
When: 07/30/2024
Pax: Badlands, Bones, Goose, Hash brown, Peabody, Pusher, Smothered and Covered, Tiller, Vuvuzela
Posted In: Sweep The Leg

Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.

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Sweep the Sweat

2024-07-15Leave a comment

QIC: fishstix
When: 07/15/2024
Pax: 38 Special, Badlands, Band Camp, Cubbie, ditch witch, fishstix, Goose, Liberty Bibberty, Poppins, Retread, Slow Jams, Tesh, Zalinsky (F3 Rock Hill)
Posted In: Sweep The Leg

I hot a sweaty morning at STL. Shirts were popping off before we started running.
Simple circuit route:

1st Stop (South State Bank) – 7 HR Merkins, 15 CCDs
2nd Stop (Kuester Mgmt) – 7 Lunges, 15 Squats
3rd Stop (TC Coffee) 7 LBCs, 15 Flutters
4th Stop (Pet Supplies +) 7 Man Makers

Rinse and Repeat, adding 1 man maker each lap
1 lap = 1 mile
All got 3 mile minimum

Great job guys!

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F3 The Fort

Tag: Badlands

Tortoise and Hare pre-yog

Club 813

8/12/24 STL

back to school special

Bring em out bring em out

8/12/24 STL

back to school special

Bring em out bring em out

Upper body around the circle

Sweep the Sweat