AO: ao-red_dawn Q: Piggyback PAX: JJ (Juice) Lake, Run Flat, Ratatouille, Maestro, Mr. Beast, Chad Thomas, FreeBird, Piggyback FNGs: None COUNT: 8 INTRODUCTION: Gave a stellar disclaimer Gave recitation of the mission statement of F3 Had PAX give 5 core and credo All did excellently (doesn’t sound like a word, but it ain’t underlined in red) WARMUP: Took what was way too much time IMHO warming up with the following… Burpee x 2 OYO Deconstructed Read more…

AO: ao-red_dawn Q: Fun Run PAX: Mr. Fixit, Maestro, OneHit, Carolina Lean, Vila, Scooter, Fun Run FNGs: None COUNT: 7 INTRODUCTION: – Disclaimer – 5CP – Mission Statement – Credos WARMUP: – Hillbillies – Quad Stretch – Then we pulled out to go run THE THANG: We ran 5 on the trail. YHC scared a rabbit on the first turn. He pulled out and took off. After the first lap Carolina heard nature calling and Read more…

AO: ao-red_dawn Q: Mr. Fixit PAX: Carolina Lean, Fun Run, Maestro, Mr. Fixit, OneHit, Scooter, Vila FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5 Core, Mission, Credo, Streakers Credo WARMUP: Toy Soldier – 15 IC Willie Mays Hays – 10 IC Toe Touch – 10 IC Calf Stretch – 10 IC each leg Trunk Rotation – 10 IC THE THANG: 5 Miles on the road – new route today really had Maestro off his game MARY: Read more…

AO: ao-the-farm Q: Gnat PAX: Gnat, Joshua Simonton Gruuel, Mac FNGs: None COUNT: 3 WARMUP: Just started rucking THE THANG: We rucked 4 miles. Joshua Simonton Gruuel and Mac did some shuffling. YHC just kept the walking pace ANNOUNCEMENTS: 8 miler on the 23rd, Wild Game Dinner at LBC Feb 27th PRAYER REQUESTS AND PRAISES: Our nation, YHC traveling this week.

AO: ao-red_dawn Q: Spackler PAX: Flowmax, Peaches, Mr. Fixit, Spackler FNGs: None COUNT: 4 INTRODUCTION: Disclaimer and things were said. WARMUP: we started rucking but before we were out of the parking lot, Flomax pulled up and jumped out of his truck with his pack on. He was disappointed when I went over the disclaimer again and learned he could not sue anyone. Once again, things were said THE THANG: We rucked our regular route Read more…

AO: ao-red_dawn Q: Buick PAX: Buick, OneHit, Bob the Builder, Bozo, Maestro, NocAHoma, Pooh, SEC, Mr. Beast, FreeBird, Mr. Fixit, Eeyore, Peaches, Spackler, Dick Trickle FNGs: None COUNT: 15 INTRODUCTION: As time drew near pax started rolling in. First of which was Bozo carrying both flags and ready with an endearing hug of comfort. Next was Pooh and Bob the Builder and NocAHoma among many others including some that didn’t stay such as Flowmax but Read more…

AO: ao-red_dawn Q: Spackler PAX: Eeyore, FreeBird, OneHit, Flowmax, SEC, Carolina Lean, Scooter, Mr. Fixit, Spackler, Mr. Beast, Pacifier, NocAHoma FNGs: None COUNT: 12 INTRODUCTION: Disclaimer, 5 CP, MS and Credio were all covered properly WARMUP: Some of us jogged in place waiting for The Hammer folks to join us at 602a. Leave no man behind- even if they are late. THE THANG: We rucked the 2 mile loop and came around to the start Read more…

AO: ao-the-farm Q: Joshua Simonton Gruuel PAX: Gnat, Mingeldorph FNGs: None COUNT: 3 INTRODUCTION: 5 Cores, Mission Statement, Credo WARMUP: WMH Toe touches Imperial Walkers Deep Squats Butterfly Stretches THE THANG: Same workout as last week. The Norwegians are on to something 3 min Walk ( warmup) 4 Minute all our Run Repeat 4 times. In true fashion i didnt start tracking until the second round so my progress is a little shaky. Gnat properly Read more…

AO: ao-streakers Q: Szczerbiak PAX: Myrtle, Buick, Szczerbiak FNGs: None COUNT: 3 INTRODUCTION: Welcome to the Triangle for a special Streaker Pop-up event! Standard stuff was thought about and mentioned in passing. WARMUP: OYO THE THANG: We set up 2 aid stations: One at the Triangle, the second 2 miles away at Pate Road for a 4 mile loop. We ran the loop 5 times for a total of 20 miles. Buick came out before Read more…

AO: ao-wilderness Q: Renfroe PAX: Renfroe, Chaps, Moon Dolphin, Weezer, @Issac, @MiniEx FNGs: None COUNT: 6 INTRODUCTION: – Intro – Principles WARMUP: – Trunk Rotations IC – Bear Hugs IC – Willie Mays Hayes IC – Daisy Pickers IC – High Knees IC – Karaoke to fountain, turning halfway THE MAIN THANG: – Bear crawl around fountain – Rotation 1 1. 10 squat thrusts 2. 25 dips, plus a 3. 50 lunges, plus a-b 4. Read more…