Make Arms Great Again

2025-03-28Leave a comment

QIC: fishstix
When: 03/28/2025
Pax: Airborne, Anchorman, fishstix, Gears, JWOW, oldbay, Peach Stand, Pusher, Senator Tressel, Twister
Posted In: Slow Burn

10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

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Christmas Eve Convergence at The Yard

2024-12-24Leave a comment

QIC: CakeBoss, Farmers Only
When: 12/24/2024
Pax: 3D, Badlands, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, Bonsai, Boogie Down, Boogie Nights, Cakeboss, Clickbait, Cohiba, Cornerstone, Cubbie, Cyclops, darkhelmet, Double D, Esso, Farmers Only, fishstix, Fogerty, Gears, Grinder, Half Shell, Headspin, Hominy, JWOW, Kaiser, Kermit, Liberty Bibberty, Maximus, Minuteman, Photobomb, Poppins, Pusher, Rebound, Ruby Slippers, Saw Dust, Senator Tressel, Shady, sirtophamhat, slapshot, Slow Jams, SouptoNuts, Spider-Man, Tesla81, The Pirate, Time Machine, Twister, Zima
Posted In: the yard

WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Cool runnings

2024-12-10Leave a comment

QIC: bodywash
When: 12/04/2024
Pax: Bass-o-matic, Bodywash, Cobra Kai, decibelf3, Everest, Fire Marshall Bill, Gears, Gekko, Mark Nestel, sirtophamhat, Slash, Twister
Posted In: Clydesdales

THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.

ANNOUNCEMENTS: remember to do name-o-Rama next time…

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A tropical misty hill of a good time at #ao-clydesdales

2024-11-06Leave a comment

QIC: Happy Hour
When: 11/06/2024
Pax: Anchorman, Assassin, Bass-o-matic, Bonsai, Cobra Kai, decibelf3, Everest, Fogerty, Gears, Gekko, Happy Hour, Mainframe, Nasa, Rock Thrill, sirtophamhat, skipper, Twister, Wegmans
Posted In: Clydesdales

WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT:

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River District Hills

2024-11-05Leave a comment

QIC: Spectre
When: 11/04/2024
Pax: Anchorman, Assassin, Bass-o-matic, Beaker, Cobra Kai, Cohiba, Corruption, Fogerty, Gears, Olaf, oldbay, Peach Stand, Sofrito, Spectre, Vuvuzela, Wegmans, WWL
Posted In: Flight Plan

WARMUP:
Chat
THE THANG:
River District Out and Back – 5ish
MARY:
None
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know

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Pick your route

2024-10-23Leave a comment

QIC: gekko
When: 10/23/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Corruption, Cyclops, Everest, Fire Marshall Bill, Gears, Gekko, Mark Nestel, Nasa, skipper, Twister, Wegmans, White Lightning
Posted In: Clydesdales

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Clydestrails

2024-10-16Leave a comment

QIC: Cobra Kai
When: 10/16/2024
Pax: Anchorman, Band Camp, Cobra Kai, decibelf3, Dojo, Esso, Everest, Funhouse, Gears, Gekko, Mainframe, Mark Nestel, Pusher, Shady, skipper, Twister, Wegmans
Posted In: Clydesdales

THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer

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Bank Run

2024-10-13Leave a comment

QIC: Gears
When: 10/07/2024
Pax: 38 Special, Badlands, Bones, decibelf3, Double D, fishstix, Flounder, Gears, Senator Tressel, SouptoNuts, Spectre, Tesh, Vuvuzela
Posted In: Sweep The Leg

WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle

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Fort 12 Year Anniversary

2024-09-28Leave a comment

QIC: Liberty Bibberty, 3D
When: 09/28/2024
Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
Posted In: The Fort

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Out-and-Back to Colosseum

2024-09-23Leave a comment

QIC: OldBay
When: 09/23/2024
Pax: Anchorman, Assassin, Bass-o-matic, Cakeboss, Cobra Kai, Corruption, Double D, Fire Marshall Bill, Fogerty, Funhouse, Gears, oldbay, Peach Stand, sirtophamhat, skipper, SouptoNuts, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.

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F3 The Fort

Tag: Gears

Make Arms Great Again

Christmas Eve Convergence at The Yard

Cool runnings

A tropical misty hill of a good time at #ao-clydesdales

River District Hills

Pick your route

Clydestrails

Bank Run

Fort 12 Year Anniversary

Out-and-Back to Colosseum