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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Out-and-back Zone 2 Run

2024-01-28Leave a comment

QIC: OldBay
When: 2024-01-23
Pax: Incoming, Jekyll, oldbay, Pusher, Vuvuzela
Posted In: Dawn Patrol

THE THANG:
Simple run form Veteran’s Memorial Park to toward 77 on 160 (taking the long-way around WEP). ~4 miles, but add a loop or 2 through down-town to get 5 miles (like Vuvu did). For several pax, the jog was light enough to keep their heart rate in Zone 2.

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Chilly out and back on 160

2024-01-20Leave a comment

QIC: OldBay
When: 2024-01-20
Pax: Backdraft, Badlands, Bass-o-matic, Cakeboss, chickenhawk, Cornerstone, Cyclops, Dojo, Double D, Esso, Fogerty, Mark Nestel, oldbay, Pusher, RollOff, Shady, Splinter, Twister, Vuvuzela, White Lightning
Posted In: 6at6

THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Kingsley Loop

2024-01-18Leave a comment

QIC: JWOW
When: 2024-01-17
Pax: Anchorman, Band Camp, Barkley, Bass-o-matic, Bonsai, Boogie Down, Crystal Lake, Esso, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Mark Nestel, Rebound, RollOff, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

We ran the Kingsley loop. It was glorious. Miles for everyone.🏃‍♂️💨

– JWow

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Alabama for retired Saben

2024-01-13Leave a comment

QIC: Shady
When: 2024-01-13
Pax: Backdraft, Barry Manilow, Bass-o-matic, Cakeboss, decibelf3, Double D, Falcon Crest Ryan_F, Fireball, Fogerty, Grout, Happy Hour, Hardwood, Ltrain, Mainframe, oldbay, Pusher, Rebel, Shady, skipper, SouptoNuts, Undertaker, Vuvuzela, Warning Track, White Lightning
Posted In: 6at6

WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

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Roller coaster

2024-01-11Leave a comment

QIC: Vuvuzela
When: 2024-01-10
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, decibelf3, Dojo, Falcon Crest Ryan_F, Mainframe, Rebel, RollOff, Shady, Slash, Vuvuzela
Posted In: Clydesdales

WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:

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No SSH

2024-01-04Leave a comment

QIC: Band Camp
When: 2024-01-03
Pax: Backdraft, Badlands, Band Camp, Bass-o-matic, Cobra Kai, Everest, Falcon Crest Ryan_F, Funhouse, Gekko, Jekyll, Joe Lyons (F3 Long Duck), Masterpiece, Rebound, RollOff, Shady, skipper, Vuvuzela
Posted In: Clydesdales

WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check

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Out and Back

2024-01-01Leave a comment

QIC: Fogerty
When: 2023-12-30
Pax: Barry Manilow, Bass-o-matic, Change Order, Fogerty, Masterpiece, Paint Can, Pusher, RollOff, skipper, Twister, Vuvuzela
Posted In: 6at6

WARMUP: Route discussion
THE THANG: out and back to QT (Springfield Pkwy). 3 out and 3 back
MARY: Stretching
ANNOUNCEMENTS: Yes
COT: Even Better

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Christmas Convergence

2023-12-28Leave a comment

QIC: CakeBoss, SouptoNuts, Sprocket
When: 2023-12-23
Pax: Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bonsai, Bubbles, Cakeboss, Clickbait, Cohiba, Connor Myers, Copperfield, Cornerstone, Cubbie, Cyclops, darkhelmet, decibelf3, ditch witch, Double D, Drop Thrill, Duo, Esso, fishstix, Fogerty, fresh prince, Gekko, Grinder, Half Shell, HarryCarry, Headspin, Huffy, Hurler, Italian Job, JCruise, JWOW, Mainframe, Mark Nestel, Mark Twain, Masterpiece, Maximus, Mongoose, Mr Pibb, Ölaf, oldbay, Pusher, Ridge, Senator Tressel, Shady, Shark Bait, Shield, Short Sale, skipper, slapshot, Slash, Slow Jams, Sofrito, Solo, SouptoNuts, Spider-Man, Sprocket, Stang, Straight Up, Tapout, Thunder, Tootie, Vuvuzela, Warning Track
Posted In: Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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When I run you run

2023-12-23Leave a comment

QIC: Shady
When: 2023-12-13
Pax: Band Camp, Barkley, Barry Manilow, Bass-o-matic, Corruption, decibelf3, Esso, Fire Marshall Bill, Masterpiece, Pusher, Rebound, RollOff, Shady, slapshot, Slash, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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F3 The Fort

Tag: Vuvuzela

To cold to Golf

Out-and-back Zone 2 Run

Chilly out and back on 160

Kingsley Loop

Alabama for retired Saben

Roller coaster

No SSH

Out and Back

Christmas Convergence

When I run you run