Eve of the Lord’s birth – convergence

2025-12-24Leave a comment

QIC: darkhelmet
When: 12/24/2025
Pax: 38 Special, 3D, Anchorman, Autobahn, Badlands, Bam Bam, Band Camp, Barry Manilow, Bass-o-matic, Beaker, Bobber, Bonsai, Brawny, Cakeboss, Casey Kasem, Cherry Pie, Clickbait, Cohiba, Cornerstone, Cubbie, Cyclops, darkhelmet, Deep Dish, Dojo, Dookie (F3 Richardson), Double D, Drop Thrill, Esso, F3DaVinci, fishstix, Float Bridge, fresh prince, Grinder, Grout, Happy Hour, HarryCarry, Headspin, Hominy, Italian Job, JCruise, Jekyll, Last Call - LC, Maximus, McHale, Minuteman, Miyagi, Nasa, oldbay, Pauly D, Pocahontas, Poppins, Pusher, Rosie, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Shaq-a-Roni, Shield, Short Sale, slapshot, SouptoNuts, Spike, Splinter, Spud, Stagecoach, Sunkist, Suplex, Tesh, The Pirate, Time Machine, Tinsel, Twister, Warning Track, Wegmans
Posted In: Convergence

WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Santa workout

2025-12-18Leave a comment

QIC: Liberty Bibberty
When: 12/06/2025
Pax: 3D, Bam Bam, Boogie Down, Drop Thrill, Float Bridge, HarryCarry, Hominy, Liberty Bibberty, McHale, Ruby Slippers, Time Machine
Posted In: the yard

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

TBD getting in the count for the stats to start

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What is Active Recovery ❤️‍?

2025-12-18Leave a comment

QIC: Sofrito
When: 12/18/2025
Pax: 3D, Brawny, Cornerstone, Dojo, McHale, Pollo Hermano, Sofrito, Sprocket, Stang, Suplex
Posted In: Soul to Sole

Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow

MARY: 1 Full traditional Kingsley Loop Lap

ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!

COT: A burden shared is half the burden and a joy shared is twice the joy.

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Badlands 8 Blocker Rucking Kingsley Loop

2025-12-16Leave a comment

QIC: McHale
When: 12/11/2025
Pax: Badlands, Bass-o-matic, BearGryllz, Fogerty, Grout, Happy Hour, Honkey Tonk, Kermit, McHale, Pocahontas, Sprocket, Stang
Posted In: Soul to Sole

WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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King’s Bottom loop

2025-12-16Leave a comment

QIC: McHale
When: 12/16/2025
Pax: Birdcage, Clickbait, Grout, Hershey, Ltrain, McHale, Peach Stand, Shaq-a-Roni, Tiller, Time Machine, Vuvuzela
Posted In: seabiscuit

WARMUP: OYO
THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles)
MARY: No
ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes.
COT: Columbia bus crash, Salisbury Firefighters and loved ones that are not doing well or we have lost.

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Tropical Ruck

2025-12-14Leave a comment

QIC: Happy Hour
When: 12/14/2025
Pax: 3D, Clickbait, Crystal Lake, Happy Hour, McHale, Suplex
Posted In: training ground

WARMUP: SSH, Good Mornings, Merkins, Arm circles, squats
THE THANG: ruck with one pain station, ruck curls, ruck OHP, ruck swings, ruck flutter w press

ANNOUNCEMENTS: D2DB, Christmas Eve convergence

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McHale’s Navy 8 blocker theme

2025-12-13Leave a comment

QIC: McHale
When: 12/13/2025
Pax: Boogie Down, Drop Thrill, Float Bridge, McHale, Ruby Slippers
Posted In: the yard

WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each)
THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter Parker’s, Flying Squirrels, Shoulder Taps, American Hammers, Burpees
MARY: Swimming Superman & banana
ANNOUNCEMENTS:
COT:

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Bearded Wonder

2025-12-09Leave a comment

QIC: Rebound
When: 12/07/2025
Pax: Clickbait, Crystal Lake, Maximus, McHale, Rebound
Posted In: training ground

WARMUP:
THE THANG:
Down to Colosseum, up to Walmart, back to Earth Fare
MARY:
ANNOUNCEMENTS:
COT:

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Dozens at S2S

2025-12-04Leave a comment

QIC: BearGryllz
When: 12/04/2025
Pax: BearGryllz, Boogie Nights, Cornerstone, Half Shell, Huffy, McHale, Sofrito, Sprocket
Posted In: Soul to Sole

WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.

THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.

MARY: n/a

ANNOUNCEMENTS:
Christmas party, career support.

COT:
Prayers for health, renewed careers and discernment.

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Mumblechatter Filled Miles

2025-11-30Leave a comment

QIC: miyagi
When: 11/30/2025
Pax: Bam Bam, Crystal Lake, McHale, Miyagi
Posted In: training ground

WARMUP: None
THE THANG: We rucked from the training ground along 160 to stonecrest, then to huber graham way to tega cay elementary and back
MARY: Not today, Satan
ANNOUNCEMENTS: Read your newsletters
COT: Kept it simple and lifted each other up.

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F3 The Fort

Tag: McHale

Eve of the Lord’s birth – convergence

Santa workout

What is Active Recovery ❤️‍?

Badlands 8 Blocker Rucking Kingsley Loop

King’s Bottom loop

Tropical Ruck

McHale’s Navy 8 blocker theme

Bearded Wonder

Dozens at S2S

Mumblechatter Filled Miles