Tuck it in !

2025-10-13Leave a comment

QIC: Sofrito
When: 10/09/2025
Pax: BearGryllz, Brawny, Cornerstone, Decibel, Kermit, McHale, Pollo Hermano, Sofrito, Sprocket, Stang
Posted In: Soul to Sole

WARMUP: None

THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten

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13 YR Anniversary Convergence

2025-10-13Leave a comment

QIC: Band Camp, Assassin
When: 10/07/2025
Pax: 3D, Anchorman, April, Assassin, Band Camp, BearGryllz, Bitcoin, Bones, Bonsai, Boogie Nights, Boomer, Brawny, Cakeboss, Cheddah, Cherry Pie, Cohiba, Console, Cornerstone, Cornhole, Cyclops, Damien Croft, darkhelmet, Decibel, Deep Dish, Double D, Falcon Crest Ryan_F, Fanny Pack, Farmers Only, fishstix, Float Bridge, Fogerty, Fryin’ Pan (Todd), F3 Rock Region, Gekko, Goose, Grassy Knoll, Grout, Half Shell, Halfback (GB), Happy Hour, HarryCarry, Hominy, JCruise, Jekyll, Last Call - LC, Maximus, Miyagi, oldbay, Pauly D, Peach Stand, Pollo Hermano, Pusher, Refugee_Recore, River Rat, Rosie, Ruby Slippers, Rumbling Bald, Sasquatch, Senator Tressel, Shaq-a-Roni, Shepherd, Skeletor, slapshot, Slow Jams, Sofrito, SouptoNuts, Sparky, Spectre, Spider-Man, Splinter, Sprocket, Stand Up, Stang, Sunkist, Suplex, Tesh, Tesla81, Time Machine, Vuvuzela, Warning Track, Wooden Leg, Zalinsky
Posted In: Convergence

WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Ruck Club

2025-10-13Leave a comment

QIC: Assassin
When: 10/06/2025
Pax: Assassin, Bass-o-matic, Cherry Pie, Cobra Kai, Cornerstone, crab_cakes, Cyclops, Fogerty, Pusher, Sugar Daddy, WWL
Posted In: Flight Plan

We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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21 Jump Street

2025-10-13Leave a comment

QIC: Minuteman
When: 10/04/2025
Pax: Barry Manilow, Cornerstone, Fogerty, Happy Hour, McHale, Minuteman, Shaq-a-Roni, Short Sale, Spike, Spud
Posted In: 6at6

WARMUP: fresh mumble chatter
THE THANG: for a change of scenery some braved 21 for an out and back to Captain Steve’s. Others chose a “safer route” with a surprise sink hole. A couple rucked and one on the trails. Somehow we all made it back safe and sound!
MARY: forget about it!
ANNOUNCEMENTS: Golfers needed
COT: yeah, we did!

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An Old Fashioned WEP

2025-10-13Leave a comment

QIC: Cheddah
When: 09/25/2025
Pax: Apollo, BearGryllz, Brawny, Cheddah, Cornerstone, Cyclops, Dojo, McHale, Ratatouille, Sofrito, Sprocket, Stand Up
Posted In: Soul to Sole

Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

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River District out and back

2025-10-13Leave a comment

QIC: OldBay
When: 09/22/2025
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Cornerstone, Corruption, crab_cakes, oldbay, Peach Stand, Pusher, Shaq-a-Roni, sirtophamhat, Sofrito, Sprocket, Stang, Sugar Daddy, WWL
Posted In: Flight Plan

We ran and/or rucked to the River District and back.

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Soul to Sole and BBQ

2025-10-13Leave a comment

QIC: Bonsai
When: 09/18/2025
Pax: BearGryllz, Bonsai, Cornerstone, McHale, Sofrito, Sprocket, Stang, Tinsel
Posted In: Soul to Sole

This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Coupon Collectors Anonymous

2025-10-04Leave a comment

QIC: Cornerstone
When: 09/09/2025
Pax: Barry Manilow, Bass-o-matic, Cherry Pie, Cornerstone, Cornhole, HarryCarry, oldbay, Rock Thrill
Posted In: The Ballroom

YHC provided the disclaimer and we got after it.

Warm-Up:
– Stretching (hams & calves)
– Imperial Walkers
– Mosey to the back wall → peoples chair with escalating 10-counts.

The Thang:
– Bear crawl halfway, lunge walk the rest.
– Mosey to back lot → pick up a heavy coupon (no slacking).
– Bicep curls IC: 20 → run to concession stand → Irkins IC → run back.
– Rinse/repeat 18, then 15.
– Mosey to side lot.
– Tricep extensions IC: 20 → run to curb/back.
– Repeat 18, then 15.
– Overhead coupon holds & bicep holds until failure.
– First to drop = 2 burpees, rest = 1.
– Final burnout: OH hold → bicep hold → 5 burpees.

Return to COT:

Through the bleachers (luckily gate unlocked).

COT:
– Announcements: Invergence, Golf Tournament.
– Prayers & Praises shared.

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9/11 Never Forget WOD

2025-10-04Leave a comment

QIC: Sofrito, Tinsel
When: 09/15/2025
Pax: Assassin, BearGryllz, Cornerstone, Sofrito, Sprocket, Tinsel
Posted In: Soul to Sole

2997 lives lost
343 Firefighters
60 Police officers

The workout will be built around these symbolic numbers

9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers

All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers

Part 1 The climb 110 Floors

110 Step ups= 11 step ups & 25 ruck thrusters

Part 2. 343 Tribute

40 parking spaces
34 merkins (ruck)
3 rounds

Part 3

9 ruck burpees
11 Ruck swings
Half a lap
3 rounds

Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts

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2 loops – fruit loops!

2025-10-04Leave a comment

QIC: Cherry Pie
When: 09/15/2025
Pax: Anchorman, Assassin, Bass-o-matic, Cherry Pie, Cornerstone, Corruption, Fogerty, oldbay, Peach Stand, Shaq-a-Roni, sirtophamhat, Stang, Wegmans, WWL
Posted In: Flight Plan

WARMUP: yes
THE THANG:

Loop 1 (2.5mi)
L on 160
L on Sutton
L on 6th Baxter
L on Drayton Court
YMCA trail back to the Y parking lot
Shady Grove Crossing
R on Market

Loop 2 (1.2mi)
L on 160
L on Sutton
L on Clarke Elliot
Thru circle onto Assembly
L into lot back to SB

MARY: not today
ANNOUNCEMENTS: leaders on the links, bourbon and bbq, dam to dam, newsletter
COT: absolutely!

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F3 The Fort

Tag: Cornerstone

Tuck it in !

13 YR Anniversary Convergence

Ruck Club

21 Jump Street

An Old Fashioned WEP

River District out and back

Soul to Sole and BBQ

Coupon Collectors Anonymous

9/11 Never Forget WOD

2 loops – fruit loops!