Choose your running pain

2024-10-01Leave a comment

QIC: Assassin
When: 10/01/2024
Pax: Assassin, Barry Manilow, Bass-o-matic, Boogie Down, Destiny, Rebel, Tater, Tin Cup
Posted In: The Ballroom

8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.

We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.

Blessed to be included and have never not enjoyed being out with the guys.

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Fort 12 Year Anniversary

2024-09-28Leave a comment

QIC: Liberty Bibberty, 3D
When: 09/28/2024
Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
Posted In: The Fort

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Do you remember? the 21st day, September

2024-09-26Leave a comment

QIC: Stang
When: 09/21/2024
Pax: Barry Manilow, Cobra Kai, ditch witch, Farmers Only, Gekko, Grout, Minuteman, RollOff, skipper, Sofrito, SouptoNuts, Sprocket, Spud, Stang, Tiller, Vuvuzela, Wegmans
Posted In: 6at6

WARMUP: redbull
THE THANG: running
MARY: had a little lamb
ANNOUNCEMENTS: yes
COT: yes

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Reverse Amabala

2024-09-18Leave a comment

QIC: Sprocket
When: 09/18/2024
Pax: Anchorman, Barry Manilow, Cobra Kai, Corruption, decibelf3, Everest, Fogerty, Gekko, Mark Nestel, Quack Attack, Retread, RollOff, sirtophamhat, Sofrito, Sprocket, Wegmans
Posted In: Clydesdales

WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer

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Freewheel Burning, Slowburning

2024-09-13Leave a comment

QIC: Barry Manilow
When: 09/13/2024
Pax: Anchorman, Assassin, Barry Manilow, Flounder, oldbay, Peach Stand, Short Sale, SugarBug, Tin Cup
Posted In: Slow Burn

WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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Bermuda Triangle

2024-09-12Leave a comment

QIC: Bonsai
When: 09/12/2024
Pax: 38 Special, Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Farmers Only, Fire Marshall Bill, Joe Lyons (F3 Long Duck), Maximus, Pusher, Rebound, Shady, sirtophamhat, Slash, Tesla81, Trucker, White Lightning
Posted In: Minnow Pond

WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.

Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop

Then reverse the course. Everyone got the quota of 3 miles. Some got more

MARY:
Airborne hip exercises

ANNOUNCEMENTS:
COT:

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VQ Running AO Q – Spectre

2024-09-11Leave a comment

QIC: Spectre
When: 09/11/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bitcoin, Cobra Kai, decibelf3, ditch witch, Everest, Fogerty, Gekko, Mainframe, Mark Nestel, Olaf, RollOff, Spectre, Twister, Wegmans
Posted In: Clydesdales

WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know

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Running

2024-09-10Leave a comment

QIC: Assassin
When: 09/09/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Fogerty, Gekko, Joe Lyons (F3 Long Duck), oldbay, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.

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16 minute miles

2024-09-07Leave a comment

QIC: Sofrito
When: 09/07/2024
Pax: Barry Manilow, ditch witch, Everest, Matador, Sofrito, Sprocket, Tiller, Twister, Vuvuzela
Posted In: 6at6

Disclaimer and routes provided
WARMUP: None
THE THANG: All paces of jogging :running: Started after the whistle
Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and some got some trails
MARY: she was missed but remembered
ANNOUNCEMENTS: 9/21 Sundae Ruck, Convergence 9/28
COT: We Hugged, We shared, and we prayed for one another

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Space and Opportunity

2024-09-03Leave a comment

QIC: Fogerty
When: 09/03/2024
Pax: Barry Manilow, Cornerstone, Fogerty, oldbay, Tin Cup, Wegmans
Posted In: 6at6

WARMUP: SSH Merks Cherry Pickers Toy Soldier’s
THE THANG: 4 Corners- Crazy 8s, 7s Wall sits, round of Mary
MARY: yes
ANNOUNCEMENTS: Bethel, blood drive, Fundraising….
COT: tremendous

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F3 The Fort

Tag: Barry Manilow

Choose your running pain

Fort 12 Year Anniversary

Do you remember? the 21st day, September

Reverse Amabala

Freewheel Burning, Slowburning

Bermuda Triangle

VQ Running AO Q – Spectre

Running

16 minute miles

Space and Opportunity