Black Diamond is uncovered at The Stockade

2023-07-21Leave a comment

QIC: fishstix
When: 2023-07-21
Pax: darkhelmet, Divac, Double D, fishstix, Grassy Knoll, Half Shell, Kaiser, Mainframe, Mark Nestel, Maximus, PETA, Pusher, skipper, slapshot, Solo, SouptoNuts, Spider-Man, Sprocket
Posted In: The Stockade

Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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4th of July Convergence

2023-07-11Leave a comment

QIC: Double D
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Cyclops, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump, Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minuteman, Ölaf, oldbay, Peach Stand, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: Convergence

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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KABOOM at Colosseum

2023-07-06Leave a comment

QIC: Double D, fishstix
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump (Cape Fear), Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), JWOW, Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minute Man, Ölaf, oldbay, Peach Stand, Rainmaker, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: colosseum

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Running in Circles

2023-07-03Leave a comment

QIC: CakeBoss
When: 2023-07-03
Pax: Cakeboss, Double D, Mainframe, oldbay, Pusher, Wegmans
Posted In: Flight Plan

WARMUP:
THE THANG:
We ran in circles
Market
Sutton
160
Again and again
MARY:
ANNOUNCEMENTS:
COT:
Keep Posting!!🇺🇸🎂

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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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I like hotdogs

2023-06-13Leave a comment

QIC: Band Camp, Esso, Shady, Slash
When: 2023-06-13
Pax: Band Camp, Cakeboss, Cheddah, Double D, Esso, HarryCarry, Headspin, Joe Lyons (F3 Long Duck), NakedAndAfraid, Rebound, Ruby Slippers, Shady, Slash
Posted In: colosseum

Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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Pendulum O’ Pain

2023-06-07Leave a comment

QIC: FunHouse
When: 2023-06-01
Pax: Anchorman, Badlands, Barry Manilow, Bones, Cakeboss, Clickbait, darkhelmet, decibelf3, Double D, Esso, Falcon Crest Ryan_F, fishstix, Funhouse, macgyver, Mark Twain, Maximus, oldbay, Pusher, RollOff, Short Sale, Slash, Solo, Undertaker, White Lightning
Posted In: Minnow Pond

WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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Take More Risk

2023-06-03Leave a comment

QIC: Double D
When: 2023-06-03
Pax: Assassin, Badlands, Barry Manilow, Cornerstone, Cyclops, Double D, fishstix, Mainframe, Minute Man, Ölaf, Pusher, skipper, Stang, Twister
Posted In: 6at6

THE THANG:
National Trail Day begged for trails run. So did Pusher’s trail shoes he hadn’t used. Glorious morning in the Gloom, with lively pax and a virgin trail journey by Assassin.

For those keeping score, we covered 5.5-6 miles by cruising down 160 to horse barn Greenway entrance, right down no name trail to the service rd to Cantrell to Lake Haigler for a pause at Badger Memorial bench/tree to pay respects to loop around Lake back to Timberline trail on far side to Kingsley trail to back entrance to Kingsley taking us home.

along the way there were stops to “water” the foliage, hydrate via normal ingestion or a swim (Olaf) and plenty of mumblechatter.

COT: Message today honored Badger and Pusher together. Badger’s early passing proves we aren’t guaranteed anything. Pusher’s desire to take on trails along with many late age humans wishing they’d played the game of life more aggressively as they come to the end teaches us to #TakeMoreRisk as we live each day

thanks for the Q stick Pusher!

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Golfin at the Pond

2023-06-03Leave a comment

QIC: Pusher
When: 2023-05-25
Pax: Anchorman, Backdraft, Badlands, Barry Manilow, Bonsai, Cakeboss, Double D, fishstix, Kermit, macgyver, oldbay, Peach Stand, Pusher, Trucker, Undertaker
Posted In: Minnow Pond

The Q “came in hot” to the AO and thanks to Backdraft the Pledge of Allegiance was completed.

THE THANG: Run to FMGC.

At each green:
5 Burpees
10 Merkins
15 Squats
20 Mtn Climbers

Back to COT

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No Burpee’s

2023-06-02Leave a comment

QIC: Grout
When: 2023-06-02
Pax: Buttermilk (Conway), Double D, Grout, Half Shell, Italian Job, Pita, slapshot, Slow Jams, SouptoNuts, Vuvuzela
Posted In: The Stockade

WARMUP: Mosey behind apartments.
25 ea. – SSH
15 ea. – Windmills
15 ea. – Goofballs
15 ea. – Imperial Walkers
THE THANG:
The Pendulum: 25/20/15/10/5
10 Bombjacks in the middle:
Run to stop sign at the top of the hill.
25 Merkins
Run to middle (10 Bombjacks)
Run to firestation
25 Plankjacks
repeat and count down by 5…….20/15/10/5
Mosey to tire Express Oil wall
25 step ups
25 dips
25 erkins
25 squats
MARY: some
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Double D

Black Diamond is uncovered at The Stockade

4th of July Convergence

KABOOM at Colosseum

Running in Circles

Old Kingsley Loops

I like hotdogs

Pendulum O’ Pain

Take More Risk

Golfin at the Pond

No Burpee’s