Eve of the Lord’s birth – convergence

2025-12-24Leave a comment

QIC: darkhelmet
When: 12/24/2025
Pax: 38 Special, 3D, Anchorman, Autobahn, Badlands, Bam Bam, Band Camp, Barry Manilow, Bass-o-matic, Beaker, Bobber, Bonsai, Brawny, Cakeboss, Casey Kasem, Cherry Pie, Clickbait, Cohiba, Cornerstone, Cubbie, Cyclops, darkhelmet, Deep Dish, Dojo, Dookie (F3 Richardson), Double D, Drop Thrill, Esso, F3DaVinci, fishstix, Float Bridge, fresh prince, Grinder, Grout, Happy Hour, HarryCarry, Headspin, Hominy, Italian Job, JCruise, Jekyll, Last Call - LC, Maximus, McHale, Minuteman, Miyagi, Nasa, oldbay, Pauly D, Pocahontas, Poppins, Pusher, Rosie, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Shaq-a-Roni, Shield, Short Sale, slapshot, SouptoNuts, Spike, Splinter, Spud, Stagecoach, Sunkist, Suplex, Tesh, The Pirate, Time Machine, Tinsel, Twister, Warning Track, Wegmans
Posted In: Convergence

WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Get the ruck outta here

2025-12-23Leave a comment

QIC: Badlands
When: 12/23/2025
Pax: Badlands, Boogie Nights, Crystal Lake, Decibel, Falcon Crest Ryan_F, Farmers Only, Grout, Mark Nestel, skipper, SouptoNuts, Warning Track
Posted In: Currahee

SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro!

WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers

THE THANG:
Assortment of circuits

4rounds- 4 min ruck followed by different exercise each round: 15 IC LSS, 10 IC OH press, 10 IC bent over rows, 5 IC forward lunges (each leg)

3 rounds- 1 min ruck followed by exercises with ruck on: 10 IC LSS, 5 IC merkins, 10 OYO good mornings, 30sec plank

3 round reverse lunge ladder:
1/4 mile ruck – 5 OYO reverse lunge (each leg)
1/4 mile ruck – 10 OYO reverse lunge (each leg)
1/4 mile ruck – 15 OYO reverse lunge (each leg)

AMRAP finisher:
Move to grass field
Rucks off
10 IC high pulls, 10 IC flutter press, 25yard bear crawl ruck pull through, 10 OYO thrusters
Repeat until 0600

MARY: no time

ANNOUNCEMENTS:
Bethel New Years Day
Convergence tomorrow Nafo 0600 5k 0630 boot

COT: you know it

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Badlands 8 Blocker Rucking Kingsley Loop

2025-12-16Leave a comment

QIC: McHale
When: 12/11/2025
Pax: Badlands, Bass-o-matic, BearGryllz, Fogerty, Grout, Happy Hour, Honkey Tonk, Kermit, McHale, Pocahontas, Sprocket, Stang
Posted In: Soul to Sole

WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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Daylight savings miles

2025-11-02Leave a comment

QIC: Deep Dish
When: 11/02/2025
Pax: Badlands, Deep Dish, Farmers Only, Grout, Maximus, McHale, Miyagi, RollOff
Posted In: training ground

WARMUP: no
THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls.
MARY: no
ANNOUNCEMENTS: read newsie
COT: yes

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What costume are you wearing?

2025-10-31Leave a comment

QIC: Bass-o-Matic
When: 10/31/2025
Pax: Badlands, Barry Manilow, Bass-o-matic, Farmers Only, Flounder, Grout, Mark Nestel, oldbay, Peach Stand, Short Sale, Tater, Twister, Vuvuzela
Posted In: Slow Burn

We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?

Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24

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so much chatter at slowburn

2025-10-27Leave a comment

QIC: Olaf
When: 10/17/2025
Pax: Anchorman, Badlands, Band Camp, Barry Manilow, Cakeboss, Cherry Pie, Console, Esso, Flounder, Grout, Mark Nestel, Olaf, Peabody, Peach Stand, Shady, Short Sale, skipper, Smuggler, Sprocket, Twister, Vuvuzela
Posted In: Slow Burn

WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:

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STL meets Jack Webb

2025-10-13Leave a comment

QIC: fishstix
When: 09/22/2025
Pax: April, Badlands, Band Camp, Beaker, Brawny, Decibel, fishstix, Gekko, Grout, Masterpiece, Maximus, Nasa, Poppins, Sasquatch, SouptoNuts, Spectre, Warning Track
Posted In: Sweep The Leg

No warm-ups, no disclaimer (oops)
Ran down to school parking lot
Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4 OH claps and +1 burpee.
Finished with some time to spare, sprints between light poles and back to COT for bonus round of Jack Webb.

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Remember 9/11

2025-10-04Leave a comment

QIC: backdraft
When: 09/11/2025
Pax: Backdraft, Badlands, Barry Manilow, Bass-o-matic, Boogie Nights, Crystal Lake, Cyclops, Farmers Only, Fogerty, Kermit, Nasa, Pusher, RollOff, Short Sale, Stang, The Pirate
Posted In: Minnow Pond

WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

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Winging it with accuracy

2025-09-06Leave a comment

QIC: Bass-o-Matic
When: 09/06/2025
Pax: Assassin, Badlands, Barry Manilow, Bass-o-matic, Fogerty, Grout, Happy Hour, Sprocket, Tiller, Twister, Vuvuzela
Posted In: 6at6

Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.

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Tour of Schools

2025-09-04Leave a comment

QIC: Splinter
When: 09/02/2025
Pax: Badlands, Clickbait, Farmers Only, Grout, Happy Hour, JCruise, Rock Thrill, Shaq-a-Roni, Splinter, Vuvuzela
Posted In: seabiscuit

WARMUP: Instructions
THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles.
– Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for curfew.
– Middle Pack: Splinter (YHC), Tomb Raider, Shack-a-roni — kept it honest, grinding steady.
– Cleanup Crew: Rock Thrill + the ruck squad (Happy Hour, Clickbait, J. Cruise) — making the weight look easy, but we all know better.

MARY: Catch your breath
ANNOUNCEMENTS: IronPax, Bethel, HIM Camp, upcoming races.
COT: Time flies and be present. You don’t know how long you have with the ones you love.

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F3 The Fort

Tag: Badlands

Eve of the Lord’s birth – convergence

Get the ruck outta here

Badlands 8 Blocker Rucking Kingsley Loop

Daylight savings miles

What costume are you wearing?

so much chatter at slowburn

STL meets Jack Webb

Remember 9/11

Winging it with accuracy

Tour of Schools