ROF Circles

2023-04-19Leave a comment

QIC: Bass-o-Matic
When: 2023-04-19
Pax: Bass-o-matic, Bonsai, Cakeboss, Cousin Eddie, FITS, Fogerty, Funhouse, HarryCarry, JWOW, oldbay, Rainmaker, Rebel, Shield, Short Sale, SugarBug, Trucker, Undertaker
Posted In: Ring of Fire

WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.

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WEP or Bust….

2023-04-12Leave a comment

QIC: Fogerty
When: 2023-04-12
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Corruption, Esso, Everest, Fogerty, Gekko, Nasa, QB1, Shady, Shotput, skipper
Posted In: Clydesdales

WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

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Hold the Brook

2023-04-11Leave a comment

QIC: Band Camp
When: 2023-04-11
Pax: 3D, Anchorman, Band Camp, Barry Manilow, Beaker, Birdcage, Bonsai, Cakeboss, Cubbie, Funhouse, Grout, Happy Hour, Hardwood, Ltrain, Ranger Panties, Ruby Slippers, Sherlock, Shield, Short Sale, Splinter, Vuvuzela, White Lightning
Posted In: seabiscuit

Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Bama

2023-04-10Leave a comment

QIC: Mark Nestel
When: 2023-04-05
Pax: Anchorman, Bass-o-matic, Cakeboss, Cobra Kai, Fogerty, Gekko, Mark Nestel, Rebel, RollOff, Tesla81, Wegmans, White Lightning
Posted In: Clydesdales

WARMUP:
THE THANG: Alabama
MARY:
ANNOUNCEMENTS:
COT:

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AKA with a ruck

2023-04-09Leave a comment

QIC: Airborne
When: 2023-04-06
Pax: 3D, Airborne, Anchorman, Battle Bot, Cakeboss, Cornerstone, Funhouse, Riggins, Short Sale, Sprocket, Sufritto, Tinsel
Posted In: Soul to Sole

WARMUP: none
THE THANG: Maintain 16 min per mile pace. Stop after 1/2 mile to do upper body workout. Stop after another 1/2 mile for lower body. Rinse and repeat until 5 min left.
MARY: 5 min of Airborne’s hip exercises
ANNOUNCEMENTS: Read the newsletter
COT:

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I love a rainy run 🎶 6@6

2023-04-08Leave a comment

QIC: CakeBoss
When: 2023-04-08
Pax: Cakeboss, Fogerty, Short Sale, White Lightning
Posted In: 1st f

WARMUP:
say hi to each other

THE THANG:
Run out and bank

MARY:
Stretch
ANNOUNCEMENTS:
Newel
COT:
Praising the one we celebrate today….Jesus himself.

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Not AKA but solid

2023-04-03Leave a comment

QIC: Assassin
When: 2023-04-03
Pax: Assassin, Bass-o-matic, Cakeboss, Fogerty, Rainmaker, Rebel, WWL
Posted In: Flight Plan

7 ran thru Baxter down to the river and back. It was an excellent time. Prayers to all spring breakers, travel mercies. Prayers that we draw closer to the Lord this Easter week. Aye.

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Don’t read this – this is for stats only – a makeup late blackblast

2023-03-31Leave a comment

QIC: Assassin
When: 2023-03-20
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Corruption, crab_cakes, Cyclops, Double D, F3DaVinci, Fogerty, sirtophamhat, Twister, WWL
Posted In: Flight Plan

How y’all doin. Forgot to do a blast from last week. Thanks for not reading.

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Handstands, burpees, and bear crawls oh my!

2023-03-31Leave a comment

QIC: Battle Bot
When: 2023-03-31
Pax: 38 Special, 3D, Anchorman, Barry Manilow, Battle Bot, Bitcoin, Bodywash, Cakeboss, Cohiba, Conundrum, Cubbie, Fire Marshall Bill, Funhouse, Grassy Knoll, Half Shell, Joe Lyons (F3 Long Duck), Kaiser, Ölaf, Rebound, Sasquatch, Short Sale, slapshot, Slow Jams, Sugar Daddy
Posted In: The Stockade

WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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Burpee 420 spring training – AKA in March

2023-03-30Leave a comment

QIC: Über
When: 2023-03-30
Pax: 3D, Barry Manilow, Bonsai, Cakeboss, Cheddah, Fire Marshall Bill, FITS, Funhouse, Mainframe, Saw Dust, Short Sale, SugarBug, Über
Posted In: The Ranch

WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes

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F3 The Fort

Tag: Cakeboss

ROF Circles

WEP or Bust….

Hold the Brook

Bama

AKA with a ruck

I love a rainy run 🎶 6@6

Not AKA but solid

Don’t read this – this is for stats only – a makeup late blackblast

Handstands, burpees, and bear crawls oh my!

Burpee 420 spring training – AKA in March