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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Embrace the ISH

2023-07-10Leave a comment

QIC: Barry Manilow
When: 2023-07-08
Pax: Barry Manilow, Bass-o-matic, Beaker, Cyclops, Esso, Fogerty, Jon Coffin (F3 Atticus), Mainframe, Maximus, Minuteman, Ölaf, Pusher, Rebel, Sasquatch, Straight Up, Twister, Vuvuzela, Wegmans
Posted In: 6at6

Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end

Looks like we made it,

Barry Manilow

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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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13 Light Polls

2023-06-26Leave a comment

QIC: SouptoNuts
When: 2023-06-26
Pax: 38 Special, Badlands, Bonsai, Cobra Kai, Cyclops, fishstix, SouptoNuts, Straight Up
Posted In: Sweep The Leg

WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.

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Honey Badger Millenia Beatdown

2023-06-13Leave a comment

QIC: Cubbie
When: 2023-06-12
Pax: Band Camp, Bilbo (Gold Rush - Sacramento), Cubbie, Gemini, HarryCarry, Italian Job, Mark Twain, Marty Bird, Ruby Slippers, Scratch N Win (Area 51), Shield, Sprocket, Straight Up
Posted In: Honey Badger

WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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Dora the explora?

2023-06-06Leave a comment

QIC: Rebound
When: 2023-05-31
Pax: Backdraft, Bowow, Cousin Eddie, Lighthouse, oldbay, Rainmaker, Rebound, Ruby Slippers, Saw Dust, Sprocket, Straight Up
Posted In: Ring of Fire

WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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All I heard was run and push-ups

2023-05-13Leave a comment

QIC: Shady
When: 2023-05-08
Pax: 38 Special, Band Camp, Cyclops, El Captáin, Esso, Grinder, Joe Lyons (F3 Long Duck), Lighthouse, Photobomb, Poppins, Pusher, Quack Attack, Rainmaker, Ranger Panties, Sasquatch, Shady, Slash, Sprocket, Steele, Straight Up, Tesla81, Trucker
Posted In: Sweep The Leg

WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Mostly Running with work

2023-05-12Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2023-05-01
Pax: Badlands, Beaker, Cobra Kai, Esso, Flounder, Gekko, Grinder, Joe Lyons (F3 Long Duck), Ölaf, Poppins, Rainmaker, RollOff, Sasquatch, Shady, Straight Up, Sugar Daddy
Posted In: Sweep The Leg

WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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Litter pick up – Community Svc

2023-02-23Leave a comment

QIC: Fogerty
When: 03/18/2023
Pax: 38 Special, 3D, Anchorman, Assassin, Backdraft, Band Camp, Barry Manilow, Bones, Bonsai, Change Order, Copyright, Cyclops, Dark Helmet, Double D, Drop Thrill, Esso, Funhouse, Harry Carry, Jedi, Jekyll, JWOW, Mainframe, Maximus, Nasa, Peabody, Punch List, Pusher, Rebel, Royale, Ruby Slippers, Sasquatch, Shady, Shield, Short Sale, Slash, Straight Up, Tesh, Tinsel, Trucker, Twister, Uhaul, Wegmans
Posted In: 1st f, 3rd f, mumblechatter, Pre-Blast

March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan. All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups. One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back. (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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A run to nowhere

2023-02-21Leave a comment

QIC: Straight Up
When: 2023-02-21
Pax: River Rat, RollOff, SkateOrDie, Straight Up
Posted In: Pathfinder

WARMUP: None. Do it yourself. 5 am start.
THE THANG: We ran behind and in front of Gold Hill Middle exploring some new “sites” and exploring a new .3 area through the woods. It was nice and flat and soft. Overall, PAX felt we were running to nowhere – which makes sense since we went everywhere in the dark. Just when you thought we were done with hills, we were not. Mumblechatter was as at a minimum today, but probably due to pace, although Rolloff had no trouble talking while running and Skate-or-die was faking that he was tired as he sprinted the last .1 like he was the Tyreek Hill. For the record, Rolloff probably felt we were not running fast enough.

Thanks to the runners for joining me at Pathfinder this morning!

MARY: Who is she?
ANNOUNCEMENTS: Combined with Colosseum.
COT: Combined with Colosseum. Cool new FNG named Knock Knock. Welcome!

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F3 The Fort

Tag: Straight Up

4th of July Convergence

Embrace the ISH

KABOOM at Colosseum

13 Light Polls

Honey Badger Millenia Beatdown

Dora the explora?

All I heard was run and push-ups

Mostly Running with work

Litter pick up – Community Svc

A run to nowhere