Forgot there were a few hills….but just a few

2023-09-23Leave a comment

QIC: Cyclops
When: 2023-09-18
Pax: Assassin, Barry Manilow, Bass-o-matic, Cakeboss, chickenhawk, Corruption, crab_cakes, Cyclops, Double D, Fogerty, Gekko, Joe Lyons (F3 Long Duck), Pusher, Sprocket, Sugar Daddy, Trucker, Twister, Wegmans, WWL
Posted In: Flight Plan

WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

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The Hills Were Alive

2023-08-21Leave a comment

QIC: Anchorman
When: 2023-08-21
Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Boeheim, Cakeboss, Cobra Kai, Corruption, crab_cakes, Funhouse, Gekko, oldbay, Pusher, sirtophamhat, Stang, Sugar Daddy, Twister, Wegmans
Posted In: Flight Plan

WARMUP: words

THE THANG: Running

MARY:
ANNOUNCEMENTS:
COT:

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On the AO hunt

2023-07-31Leave a comment

QIC: Shady
When: 2023-07-31
Pax: Anchorman, Apple Pie, Assassin, Bass-o-matic, Cobra Kai, crab_cakes, Cyclops, Esso, Fogerty, Gekko, Peach Stand, Pusher, Shady, Sugar Daddy, Weezer, WWL
Posted In: Flight Plan

WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

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The Saints Go Marching 2×2, Hurrah-Hurrah

2023-06-29Leave a comment

QIC: Sofrito
When: 2023-06-29
Pax: Cornerstone, crab_cakes, Sofrito, Sprocket, SugarBug, Twister
Posted In: Soul to Sole

WARMUP: NADA !!!
THE THANG: These saints went 2×2 as they marched up through the Kingsley Trail and back around the Soul-to-Sole kingdom. No Sasquatch sighting this time, but we did manage to try out some curls, incline merkins, dips, triceps, over the head ruck carry, low-squats, and finished things off with some Stair-Master segments. Back to COT for some Koality Time with my brothers.
MARY: None
ANNOUNCEMENTS: Newsletter, Bethel Men’s Shelter, Fort Mill Care Center, 4th July Convergence
COT: Closed in Prayer – For Family Trips, Healing, and our marriages

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Run

2023-06-24Leave a comment

QIC: fishstix
When: 2023-06-24
Pax: Assassin, Barry Manilow, Bass-o-matic, crab_cakes, fishstix, Fogerty, Vuvuzela, Wegmans
Posted In: 6at6

Running is FUN.

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Old Kingsley Loops

2023-06-14Leave a comment

QIC: OldBay
When: 2023-06-14
Pax: Anchorman, Bass-o-matic, Bonsai, Cakeboss, Cobra Kai, crab_cakes, Cyclops, Dojo, Double D, Everest, Gekko, oldbay, Trucker, Twister, Vuvuzela, Wegmans, White Lightning
Posted In: Clydesdales

THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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Runny thingy doing on

2023-05-20Leave a comment

QIC: Battle Bot
When: 2023-05-17
Pax: Anchorman, Badlands, Band Camp, Barry Manilow, Battle Bot, Cobra Kai, Corruption, crab_cakes, Dojo, F3DaVinci, Repeat, RollOff, Shady, Short Sale, Slash, SugarBug, Twister, Wegmans, WWL
Posted In: Clydesdales

WARMUP:
Ready… set…

THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Warming up the Canollis

2023-05-10Leave a comment

QIC: Badlands
When: 2023-05-10
Pax: Anchorman, Assassin, Badlands, Barry Manilow, Bonsai, Cobra Kai, Corruption, crab_cakes, Dojo, F3DaVinci, Fire Marshall Bill, Gekko, RollOff, Slash, Sugar Daddy, Twister, White Lightning, WWL
Posted In: Clydesdales

disclaimer

Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.

read newsletter for important announcements.

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AMRAP for Autism WOD (ruck version)

2023-05-06Leave a comment

QIC: Tinsel
When: 2023-05-05
Pax: Cobra Kai, crab_cakes, Mainframe, NakedAndAfraid, Puzzle Piece, Shield, Tinsel
Posted In: Chupacabra

WARMUP: Moroccan night clubs, windmills, low slow squats
THE THANG:
Using the ruck:
10 over head presses
10 high pulls
10 curls
10 bend over rows
10 squats
4 man makers
54 yard over head carry
400 meter ruck

Rinse and repeat… we were able to do 4 rounds and had just enough time for Mary
MARY: broga led by @CrabCakes

Welcome FNG Puzzle Piece 🧩 (John Little HN)

ANNOUNCEMENTS: convergence
COT: prayers for healing and recovery for family members and friends.

Tinsel, out!

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Loops

2023-05-01Leave a comment

QIC: Assassin
When: 2023-05-01
Pax: Anchorman, Assassin, Bass-o-matic, Corruption, crab_cakes, Fogerty, Newk, Pusher, Rebel, Twister, WWL
Posted In: Flight Plan

Some ran the Baxter loop, some rucked.

Prayers for Bass-O’s mom
Prayers for Luka
Prayers for Crab cake’s friend who is having a hard time
Newk has a niece who passed away
Prayers for Atticus’ family on the loss of his dad

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F3 The Fort

Tag: crab_cakes

Forgot there were a few hills….but just a few

The Hills Were Alive

On the AO hunt

The Saints Go Marching 2×2, Hurrah-Hurrah

Run

Old Kingsley Loops

Runny thingy doing on

Warming up the Canollis

AMRAP for Autism WOD (ruck version)

Loops