Chalk it up

2024-10-15Leave a comment

QIC: HarryCarry
When: 10/14/2024
Pax: Badlands, Beaker, Bones, HarryCarry, Peabody, Sasquatch, skipper, SouptoNuts, Spectre
Posted In: Sweep The Leg

Nine pax at STL
Basically: run to waypoint, do exercises there, continuing running to next waypoint.
Waypoint 1: shovel flag at Earthfare
Waypoint 2: flags in front of Gold Hill Elem school
Waypoint 3: where fire access road and Dam Rd meet.
At waypoints do: 20 Merkins, 20 LBCs, 20 squats.
Route was waypoint 1, 2, 3, 2, 1, 2, 1 = just at 3.8 miles.

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Munn Road Route

2024-10-14Leave a comment

QIC: Sprocket
When: 10/12/2024
Pax: Beaker, Cobra Kai, Cornerstone, devonbremner12, Everest, Gekko, skipper, Sprocket, Tater, Tiller, Twister, Vuvuzela, WWL
Posted In: 6at6

WARMUP:
THE THANG: Some ran trails and some ran pavement.
The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley
MARY:
ANNOUNCEMENTS:
COT: Closed us out in prayer

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Changed it up this week @6@6

2024-10-10Leave a comment

QIC: Twister
When: 10/05/2024
Pax: Assassin, Barry Manilow, Gekko, Happy Hour, Minuteman, Rock Thrill, Sasquatch, skipper, SouptoNuts, Spectre, Sprocket, Spud, Twister, Vuvuzela
Posted In: 1st f

WARMUP: vodka/redbull
THE THANG: this week, instead of running, we went running
MARY: mary quite contrary
ANNOUNCEMENTS: yes
COT: PRE

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Belly Dance

2024-10-08Leave a comment

QIC: Only fans, Only fans
When: 10/08/2024
Pax: Abagnale, Cohiba, Frozen, Isaac Lopez, JWOW, Only fans, Rainmaker, Red Wire, Rosie, Shady, skipper, Slash, SouptoNuts, Springbox, Suplex
Posted In: Block Party

WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill
THE THANG:
:sweat:
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
Round 4 – 200 – Freddie Mercury
Round 5 – 250 – LBC
Second set
Bear Crawl
Round 1 – 20 – Lunges
Round 1 – 20 – Squat

Great Work y’all

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Dora, Tabata and Mary

2024-10-07Leave a comment

QIC: Cyclops
When: 10/04/2024
Pax: Bobber, Cheddah, Cohiba, Cyclops, Drop Thrill, Happy Hour, Hominy, River Rat, sirtophamhat, skipper, SouptoNuts, SugarBug, Tesh, Time Machine
Posted In: The Hive

COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.

the main thing – Partner Dora because you’re there for the man next to you.

50 – swings
100 – squats
150 – curls
100 – squats
50 – swings

10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds

Moved on to 5 minutes of Mary to complete the trifecta and take us to COT

Announcements – read your newsletter

COT – 5th core principle

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Clyde’s Run

2024-10-05Leave a comment

QIC: gekko
When: 09/25/2024
Pax: Anchorman, Assassin, Bonsai, Cyclops, Fogerty, Gekko, Mainframe, Mark Nestel, skipper, Slash, Sofrito, Sugar Daddy, Vuvuzela
Posted In: Clydesdales

WARMUP: None
THE THANG: Roads and Trails
MARY:
ANNOUNCEMENTS:
COT: closed with Lords Prayer

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Hills of Brayden

2024-10-05Leave a comment

QIC: Cobra Kai, Assassin
When: 09/30/2024
Pax: Anchorman, Assassin, Barry Manilow, Beaker, Cobra Kai, Cyclops, Double D, Fogerty, Funhouse, Gekko, oldbay, Peach Stand, Sasquatch, sirtophamhat, skipper, SouptoNuts, Spectre, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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4 corner for Pushers Bday

2024-10-03Leave a comment

QIC: SouptoNuts
When: 10/03/2024
Pax: 38 Special, Band Camp, Beaker, Cakeboss, Cyclops, Double D, Esso, Funhouse, Nasa, Peach Stand, Pusher, Sasquatch, Shady, skipper, Slash, SouptoNuts, Spectre, Stang, Tesh, Tesla81, The Mule
Posted In: Minnow Pond

Pledge Allegiance

Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats

Rinse and Repeat two more time for 3+ miles.

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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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Do you remember? the 21st day, September

2024-09-26Leave a comment

QIC: Stang
When: 09/21/2024
Pax: Barry Manilow, Cobra Kai, ditch witch, Farmers Only, Gekko, Grout, Minuteman, RollOff, skipper, Sofrito, SouptoNuts, Sprocket, Spud, Stang, Tiller, Vuvuzela, Wegmans
Posted In: 6at6

WARMUP: redbull
THE THANG: running
MARY: had a little lamb
ANNOUNCEMENTS: yes
COT: yes

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F3 The Fort

Tag: skipper

Chalk it up

Munn Road Route

Changed it up this week @6@6

Belly Dance

Dora, Tabata and Mary

Clyde’s Run

Hills of Brayden

4 corner for Pushers Bday

Fort 12 Year Anniversary

Do you remember? the 21st day, September