Bat-flippin’ Pharaoh

2026-07-10Leave a comment

QIC: Sasquatch
When: 07/10/2026
Pax: Autobahn, Bodywash, Mark Nestel, Miyagi, Nasa, Olaf, Resort Wear, Sasquatch, slapshot, Spectre, Sweet Baby Ray
Posted In: The Forge

WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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250th Birthday Party

2026-07-03Leave a comment

QIC: Sweet Baby Ray
When: 07/03/2026
Pax: Autobahn, Bodywash, Bones, Cubbie, fishstix, Italian Job, Mainframe, Miyagi, PETA, Resort Wear, Senator Tressel, slapshot, Suplex, Sweet Baby Ray
Posted In: The Forge

WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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Trails Are The Better Option

2026-01-18Leave a comment

QIC: Stang
When: 01/12/2026
Pax: Anchorman, Badlands, Barry Manilow, Bass-o-matic, Black Gold, Bodywash, Cakeboss, Cherry Pie, Cobra Kai, Cornerstone, Corruption, Esso, Fogerty, Grout, Joe Lyons (F3 Long Duck), Mainframe, Mark Nestel, Naked Gun, oldbay, Peach Stand, Poppins, Pusher, Shady, Shaq-a-Roni, sirtophamhat, SouptoNuts, Stang
Posted In: Flight Plan

WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Monday River Run

2026-01-05Leave a comment

QIC: Assassin
When: 01/05/2026
Pax: Anchorman, Assassin, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Bodywash, Cakeboss, Cherry Pie, Cobra Kai, crab_cakes, oldbay, Rock Thrill, Shady, Shaq-a-Roni, sirtophamhat, Sugar Daddy, Vuvuzela, Wegmans, WWL
Posted In: Flight Plan

We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.

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The Winter of Wegs’ discontemt

2025-12-07Leave a comment

QIC: Short Sale
When: 12/01/2025
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bodywash, Bonsai, Cakeboss, Cherry Pie, crab_cakes, oldbay, Peach Stand, Pusher, Short Sale, sirtophamhat, Tiller, Wegmans
Posted In: Flight Plan

WARMUP: Too cold
THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang
MARY: nope
ANNOUNCEMENTS: The Usual
COT: prayers & praises

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Kingsley loops

2025-12-07Leave a comment

QIC: Masterpiece
When: 12/03/2025
Pax: Anchorman, Barry Manilow, Bodywash, Cakeboss, Cherry Pie, Cohiba, Corruption, Decibel, Dojo, Falcon Crest Ryan_F, Farmers Only, Kaiser, Mark Nestel, Masterpiece, Peach Stand, Shaq-a-Roni, Short Sale, Time Machine, Wegmans
Posted In: Clydesdales

WARMUP: none
THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back
MARY: none
ANNOUNCEMENTS: Christmas Party
COT: keep several father in laws and uncles in your prayers plus prayers for direction.

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VO2 Max training

2025-11-12Leave a comment

QIC: Pusher
When: 11/12/2025
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bodywash, Bonsai, Cyclops, Dojo, Fogerty, Gekko, Grassy Knoll, Peach Stand, Pusher, RollOff, Shaq-a-Roni, skipper, slapshot, Sofrito, SouptoNuts, Sprocket, Vuvuzela, Warning Track, Wegmans
Posted In: Clydesdales

Track workout including 2 options:

Run a mile on the track then:

1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)

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Trails, Roads, Rucks

2025-10-13Leave a comment

QIC: Cobra Kai
When: 10/13/2025
Pax: Anchorman, Assassin, Bass-o-matic, Bodywash, Cakeboss, Cherry Pie, Cobra Kai, Cornerstone, Corruption, crab_cakes, Decibel, Double D, Fogerty, Mainframe, Mark Nestel, oldbay, Pusher, sirtophamhat, skipper, Splinter, Stang, Warning Track, Wegmans
Posted In: Flight Plan

THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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Labor Day laps in Baxter for Flight Plan

2025-09-01Leave a comment

QIC: Fogerty
When: 09/01/2025
Pax: Anchorman, Band Camp, Bodywash, Cherry Pie, Cornerstone, Cyclops, Fogerty, Tiller, Warning Track
Posted In: Flight Plan

WARMUP: Um-yep
THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street.
MARY: Does stretching count?
ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your Sunday newsletter!!
COT: Yes

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Runners Don’t Smoke

2025-08-20Leave a comment

QIC: Cohiba
When: 08/20/2025
Pax: Anchorman, Band Camp, Bass-o-matic, Bodywash, Bonsai, Cohiba, Corruption, Crystal Lake, Cubbie, Dojo, Esso, Everest, Gekko, RollOff, Slash, Sprocket, Twister, Wegmans
Posted In: Clydesdales

WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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F3 The Fort

Tag: Bodywash

Bat-flippin’ Pharaoh

250th Birthday Party

Trails Are The Better Option

Monday River Run

The Winter of Wegs’ discontemt

Kingsley loops

VO2 Max training

Trails, Roads, Rucks

Labor Day laps in Baxter for Flight Plan

Runners Don’t Smoke