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…
Pax: koi
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,…
09/13/2023 - Pineapple Express - Monthly 5k, the only way to get Westside to Pineapple
THE THANG: Koi, Rizz, and YHC ran full Dwelling loop. Westside and the others ran 3 loops around mosquito flat for a monthly 5K. Westside sabotaged Kirkland by telling him…
09/12/2023 - WoodstockRucks - 9/11 8pm launch
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: double chamber bladder 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…
09/02/2023 - Black Ops - Shield Lock Run
WARMUP: run THE THANG: run MARY:
09/01/2023 - Blacktop - I’m cooking dinner
WARMUP: stretching THE THANG: squats MARY: abs ANNOUNCEMENTS: where is wastewater COT: can’t
08/31/2023 - Arena - Not tinfoil?
WARMUP: mosey’d to the lower concession stand. 40 Mountain climbers; 20 Side Straddle hops, 15 Imperial walkers, 10 weed pickers THE THANG: Since we didn’t have enough sandbags for everyone,…
08/29/2023 - Black Ops - Sanctification
WARMUP: run…what does sanctification mean to you? THE THANG:run. MARY:
08/25/2023 - Blacktop - Burpee King
WARMUP: SSH, weed picker, imperial Walker, copperhead squat, merkins, calf raises THE THANG: Burpee King MARY: Squat broad jumps, bear crawl, 6