09/27/2023 - Forge - Forge Quarterly Review
WARMUP: Mosey, SSH, Weedpickers, Imperial Walkers, Merkins Coco’s Calves 15 reps (both, right, left, toes in, toes out) THE THANG: Ring of Fire with core stabilization. Cross body carries, banded…
Pax: Coco
09/25/2023 - Blacktop - Koi struggle bus
WARMUP: ran THE THANG: ran MARY: stretched ANNOUNCEMENTS: koi didn’t get up, 3rdF breakfast
09/24/2023 - Redline - Redline Extended Cut- Cop Blocked at Riverfest
We ran: https://www.strava.com/activities/9910214106 We got to Etowah River Park and got cop blocked… We had to run up Brown Industrial and back through downtown Canton back to startex. Coco got…
09/18/2023 - Blacktop - Working at the car wash, yeah!
WARMUP: not enough to warm up Optimus, it’s 5 am. I get it little guy. THE THANG: 11s up and down the car wash hill. Star jumps and burpees. MARY:…
09/16/2023 - Black Ops - MIND FREAK
THE THANG: run 1.5 mile loops forward them backwards around a trail partially private property and partially in Kemp Park of Cobb County. All the F3C PAX ended up with…
09/15/2023 - Blacktop - Ode to Wiggum
WARMUP: running THE THANG: Indian run and stop with exercises throughout MARY: planking ANNOUNCEMENTS: mind freak, Q school at Catbox COT: prayers for the family Tenderloin spoke about, plant closing,…
09/11/2023 - WoodstockRucks - 9/11 ruck
THE THANG: 9 laps around Woodstock 11 miles with the flag. We nearly scooped up an FNG, a friendly neighbor who was all about our ruck. Former army guy, and…
09/11/2023 - Blacktop - 9/11 BD
WARMUP: Plank – wait on Koi. F3 Mission Statement, 5 Core Principals THE THANG: 2001 M (1.25 Mile) run 7 – Rounds of: 9- Pull-ups or bent over rows 11…
09/10/2023 - Redline - Wally didn’t show
We ran. Wally, LT. Dan, yall ok? Sega, we didn’t run any trails but you didn’t show and we were just down the road. Python, check your doorbell camera. little…
09/06/2023 - Pineapple Express - 20 yr old Italian pool boy
Preheat oven to 350 degrees. Cook the manicotti according to package directions and rinse in cold water. In a medium-sized bowl combine ricotta, one cup of mozzarella cheese, parmesan, spinach,…