Laza

2024-02-28Leave a comment

QIC: Lighthouse
When: 2024-02-22
Pax: Atlas, brianjohanson, C3P0, Drop Thrill, Goose, Lighthouse, Poppins
Posted In: Lazarus

*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

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Puzzling

2024-02-28Leave a comment

QIC: Olaf
When: 2024-02-07
Pax: Anchorman, Apple Pie, Band Camp, Barkley, Bass-o-matic, Bonsai, Conundrum, Corruption, DeLorean, Destiny, Falcon Crest Ryan_F, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, Mark Nestel, Olaf, Rebel, Rebound, RollOff, Shady, Short Sale, Slash, SouptoNuts, Tater, Twister, Vuvuzela
Posted In: Clydesdales

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

2024-02-28Leave a comment

QIC: Olaf
When: 2024-02-07
Pax: Anchorman, Apple Pie, Band Camp, Barkley, Bass-o-matic, Bonsai, Conundrum, Corruption, DeLorean, Destiny, Falcon Crest Ryan_F, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, Mark Nestel, Olaf, Rebel, Rebound, RollOff, Shady, Short Sale, Slash, SouptoNuts, Tater, Twister, Vuvuzela
Posted In: Clydesdales

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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2024.07 Clydesdales

2024-02-19Leave a comment

QIC: Tesh
When: 2024-02-14
Pax: Anchorman, Backdraft, Band Camp, Bonsai, Corruption, Esso, Fire Marshall Bill, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Rebound, RollOff, Shady, Short Sale, Slash, Sugar Daddy, Tater, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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Metal 🤘🏻

2024-02-19Leave a comment

QIC: Jekyll
When: 2024-02-16
Pax: Cohiba, Dojo, Drop Thrill, Jekyll, Liberty Bibberty, Lighthouse, Ringer, River Rat, RollOff, Sprocket, SugarBug, Wooden Leg
Posted In: The Hive

WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:

Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.

We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!

All worked hard and felt it the next day.
Aye! Jekyll

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To cold to Golf

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-24
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Change Order, Cobra Kai, Conundrum, Cornerstone, decibelf3, Falcon Crest Ryan_F, Farmers Only, Funhouse, Joe Lyons (F3 Long Duck), Lighthouse, Quack Attack, Rebound, RollOff, Short Sale, Tesh, Vuvuzela, Wooden Leg
Posted In: Clydesdales

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

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Flight Plan – We Ran

2024-01-29Leave a comment

QIC: Maximus
When: 2024-01-29
Pax: Anchorman, Barkley, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Dojo, Double D, Esso, Fire Marshall Bill, Fogerty, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, oldbay, Peach Stand, Pusher, Rebound, RollOff, Shady, Sugar Daddy, Wegmans, White Lightning, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Morris is in the hunt

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-15
Pax: Anchorman, Backdraft, Band Camp, Bass-o-matic, Cakeboss, chickenhawk, Cobra Kai, Fire Marshall Bill, Funhouse, Lighthouse, oldbay, Pusher, Twister, White Lightning, WWL
Posted In: Flight Plan

WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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F3 The Fort

Tag: Lighthouse

Laza

Puzzling

Puzzling

2024.07 Clydesdales

Metal 🤘🏻

To cold to Golf

There and back

There and back

Flight Plan – We Ran

Morris is in the hunt