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Free Outdoor Morning Workouts To Build Community Leaders

Thunderstruck….Again and an “Appearance” from DT

  • When: 20190716
  • QIC: Sakrete
  • The PAX: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri, Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Clear.  76 degrees and so very very very very humid

FNGs: None today.  They will be back

COP:  15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Hillbillies IC.  Thunderstruck plank merkins (I’m not going to explain this one again.  Everyone knows.  If you don’t then just come to one of my Q’s we will introduce)

The Thang:

Partner up.  Stay with your partner on all runs.  Run to bridge heading towards the entrance.

SET OF 11S

DIPS/INCLINE PUSHUPS TRANSITION IS BEAR CRAWL

At completion partner back up and run to the baseballs at entrance of park.

SET OF 11S

DECLINE MERKINS/ SQUATS TRANSITION IS LUNGE WALK

*Only a couple groups finished.  Time called at 0540.  Partner back up and run back to the flag with the ruckers leading the way.

Mary: PAX LED WW1 SITUPS.  EACH PAX CALLED 3 WW1 SITUPS.

Numberama: 15

Namerama: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In, Sakrete

Pledge and COT  LOUD AND PROUD AS IS OUR CUSTOM

Announcements: RUCK EVENTS COMING UP.  SIGN UP.

Devo:

Don’t Give Up

Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (NLT) ( 1 Corinthians 13:7  )

 

Have you ever had a day where the only three words that kept you going where, DON’T GIVE UP? Sometimes love means choosing to keep at it, even when you feel at the end of your tank.  Ask God to give you the strength to love others with His enduring love. May He give you the strength to push past conflict.  Love is a choice.  Choose to not give up today.

 

Moleskin:   YHC picked up the Q the night before and really had no plan.  On the fly.  At 4:58 YHC phone went off with a text from one PAX (Bedrock flag holder) informing he had just arose from his beauty sleep.   The return text simply said “being late is better than not at all. Had to call an audible on the flag.  Luckily Defib/Wreck It Ralph had the Magnitude flag.  It was planted to hold prevent the burpees.  The story on late PAX gets better.  Stick around.

At 459 YHC still didn’t have a plan so lets just wing it.  Heard some grief and displeasure as the phone with AC/DC queued up came out.  At least there is consistency in my Q’s.  During the first set of 11’s we saw head lights coming into the park.  Approximately 0514.  The vehicle backed into a parking spot close to the bridge.  The remaining PAX continued working noticing that the driver of said vehicle had not exited.  At approximately 0520 we headed towards the baseballs all running passed the parked truck.  The driver had backed in so we could see clearly that the driver was alive and not appearing to be in any distress.  Was watching something on his phone.  Still no confirmation on what that was.  Approximately 0535 the truck pulls out of the parking spot and heads back to the flag.  We finish the work and get back to the flag to see that the Bedrock flag had magically been planted but driver was still no where to be found.  Deductive reasoning lead YHC to believe that the Bedrock flag had been planted by this mystery truck in the parking lot.  Complete the COT and devotion and walk over to the parked truck and there sits DT in his work out gear.  After a short conversation it was determined that he left his house fully prepared to put in some work.  When he arrived he saw we were bear crawling.  He admitted he wanted to no part of that so he used the time to “send off work emails and work orders”.

I give this dude a lot grief.  He gives it back.  But one thing that dude is is honest.  Oh yea,  THE MYSTERY PAX WAS DT.  RANDY STEWART.  I don’t know if this is considered a fart sack but its not considered a posting either.

 

HAPPY 4TH BIRTHDAY BEDROCK

  • When: 20190711
  • QIC: Sakrete
  • The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: A warm 75 degrees with 95% humidity.  Thunder and lightning ceased prior to 0500.

FNGs: None today.  Disclaimer given.

COP:  No time today.  Stretch before you come.  Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3.  Run over to wiffle ball field.  Stay with your team.  If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises.  Jail break a double.

Repeat exercises.  Jail break a triple.

Repeat exercises.  Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees.  Bear crawl 2 palm trees.  Lunge walk 2 palm trees.  Crab walk 2 palm trees.  Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag.  Get in rows.  Jail break through the flag.  don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today.  Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

 

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin:   Today Bedrock celebrated its 4 birthday.  Actual birthday is 7-14.  The PAX showed up and showed out today.  YHC had been sitting on this Q for a while.  Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman.  Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning.  T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action.  We also had 2 spectators from the IR today.  Major Dad and Hospice enjoyed a nice leisurely stroll around the park.  Heal up quick fellas.

Lady Luck ‘Craps’ on Bedrock

  • When: 20190702
  • QIC: Wreck-It Ralph
  • The PAX: Fish N Chips, Splinter, Double Trouble, AC/DC, Swinger, Mayhem, Chum, Flanders


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm, Muggy 75

FNGs: None, and that’s probably a good thing.

COP:  TTT x10, LBAC X15 IC, Forward and Reverse, Merkins x15

The Thang:

YHC brought a pair of workout die to the Country Club.

PAX took turns rolling dice for the next exercise and number of reps.

Exercises on the Die- Merkins, WW-II sit-ups, Curls, Dammits, Squats, OH Press

Reps- 5, 10, 15, 17, 25, 30

For the first 30 minutes, Luck was not a lady.

Mary: Happy Birthday Pickle Pounders for Chum. Chum left the workout un-assaulted.

Numberama: 9

Namerama: Fish N Chips, Splinter, Double Trouble, AC/DC, Swinger, Mayhem, Chum, Flanders

Pledge and COT

Announcements: Mud Gear Orders, July 4th Convergence- The Ditch 0600.

Devo: ‘Somewhere there is a True Believer in training to kill you. He is training with minimum food and water, in austere conditions, day and night. The only thing clean on him is his weapon and he made his web gear. He doesn’t worry about what workout to do- his ruck weighs what it weighs, his runs end when the enemy stops chasing him. The True Believer doesn’t care how hard it is; he only knows that he wins or dies. He doesn’t go home at 1700; he is home. He knows only the cause.’- Jack Carr- True Believer.

You can read this 2 ways- someone/something is coming for you. At work, home, church, wherever. Or you are coming for something. Be the True Believer. Put in the work. Get it done.

Moleskin:   I am really, really glad I left my computer bag in the truck for this one. The first 30 minutes were absolutely dominated by OH Press, Dammits, and Merkins. Maybe a leg day specific die, and an upper body one too? Either way this was brutal, and will be repeated.

JAGERMESITER AT THE CREAMER

  • When: 20190217
  • QIC: Sakrete
  • The PAX: Space Cowboy, Myrtle, Professor Klump, Pretzel, AC/DC, Show Me, Muscadine, Banjo, Hoe Down, Bueller, Shrute, Hot Tub, Flanders, Benefits, Splinter, Borland, High Stick, The Colonel (R), Ma Bell, Pyle, FNG, Wreck It Ralph, Weewoo, M and M, Hollywood, Sakrete


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: UPPER 40S AND CLOUDY

FNGs: MEISTER (JAEGER KOHLMANN)

COP:  This is done OYO as needed.

The Thang:

Some ran.  Others ran further.  4 biked a long way.  1 guy who did a 12 hour event yesterday showed up for coffee.  

Mary: She was off today

Numberama: 25

Namerama: Space Cowboy, Myrtle, Professor Klump, Pretzel, AC/DC, Show Me, Muscadine, Banjo, Hoe Down, Bueller, Shrute, Hot Tub, Flanders, Benefits, Splinter, Borland, High Stick, The Colonel (R), Ma Bell, Pyle, FNG, Wreck It Ralph, Weewoo, M and M, Hollywood, Sakrete

Pledge and COT DONE 

Announcements: P200 volunteers 

Devo: Leave it up to the professionals 

Moleskin:   Pyle brought our FNG this morning.  He is leaving for basic training in April.  His first name is Jaeger.  Ma Bell had the guy named before he even stepped off.  Sometimes the F3 names are just too easy.  Welcome Meister.  Also we had a visitor for Myrtle Beach today.  Hoe Down was here to speak at Ashley Ridge Church this morning.  

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

Tectonic welcomes back the AMRAP

  • When: 20190128
  • QIC: Sugar Mountain
  • The PAX: Woody, Major Dad, Roscoe, Ramen, Bee Wax, AC/DC, Daisy, EZ Go, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 41 clear

FNG: None

COP:

Through the Tunnel x 10 IC, Side Stratle Hop x 20 IC, Squats x 20 IC, Don Quixote x 10 IC, Little Baby Arm Circles x 10 IC each way, 1 lap around the triangle back to the picnic tables

The Thing: Pax will do 3 sets of the following As Many Reps As Possible. Work for 1:30 and rest for :30.

Triceps Dips

Makhtar N’Diayes

Mountain Climbers

Declined murkins

Plank

In between round 1 and 2 we bear crawled to the far tree and back.

In between round 2 and 3 we lunge walked to the far tree and back.

Mary; No time

The Pax worked hard as this maybe the toughest Q I have ever put together.

Announcements

Pledge

BOM

Devo: Gut health is very important. Start studying it and adapt your life to it.

Thunderstruck and a salute to 2019

  • When: 20190105
  • QIC: SAKRETE
  • The PAX: AC/DC, HIGH STICK, PRETZEL, GRASSHOPPER, SPACE COWBOY, BOB THE BUILDER (R), BENEFITS, FLANDERS, MINI VAN, ZAMBONI, HOLLYWOOD


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: HIGH 40’S.  GROUND WET FROM THE MONTHS OF CONSECUTIVE RAIN SUMMERVILLE HAS GOTTEN BUT CLEAR TODAY 

FNGs: NOT TODAY 

COP:  19 TTT IC, *Don’t put arms down until instructed to do so* 19 LBAC IC, 19 LBAC IN REVERSE IC, 19 T CLAPS IC, 19 MOROCCAN NIGHT CLUB IC.

The Thang:

THUNDERSTRUCK UP DOWNS/ *Play Thunderstruck by AC/DC.  High Knees until the say thunder.  When they say Thunder hit the deck and directly back into high knees.  5 minute song* 

Head to block pile and get one block each.  Regather at turn in sidewalk on corner behind tennis courts.  (beside where Tremor flag is planted)(STOP 1).  19 curls for the girls on Q.  Blocks down.  Mosey around park to water fountain beside play ground (STOP 2).  19 squats on Q.  Continue around park until reach the horseshoe pit (STOP 3).  19 Hand release merkins on Q.  Continue on same path around park stopping at same locations for 4 total rounds.  Exercises were as follows:

STOP 1 ROUND 2:  19 OVER HEAD PRESS ON Q.  STOP 2 ROUND 2:  19 MONKEY HUMPERS ON Q.  STOP 3 ROUND 2:  19 WWI SITUPS ON Q.  STOP 1 ROUND 3:  19 TRICEP EXTENSION ON Q.  STOP 2 ROUND 3: 19 CALF RAISES ON Q.  STOP 3 ROUND 3: 19 MERKINS ON Q.  STOP 1 ROUND 4: 19 LAWN MOWERS (EACH ARM) ON Q.  STOP 2 ROUND 4: 19 JUMP SQUATS ON Q .  STOP 3 ROUND 4: 19 LBC’S ON Q

Assemble at horseshoe pit for another round of Thunderstruck.  This time, get in plank position and play song.  Every time Thunder is said execute a merkin.  If at any point you go to your knees from plank run around horseshoe pit.  At completion instructed PAX that the final 5 minutes of BC would be one of the two forms of Thunderstruck.  PAX got to choice which one.  

Mosey back to corner with blocks.  Mosey between each stop again.  

Stop 1 round 5.  19 curls for the girls on Q.  Stop 2 round 5:  19 squats on Q.  Stop 3 round 5: 19 hand release merkins on Q.  Stop 1 round 6: 19 over head press on Q.  Stop 2 round 6: 19 monkey humpers on Q.  Stop 3 round 6:  19 WWI sit ups on Q.  Stop 1 round 7:  19 Tri-cep extension.  *Stow blocks and return to horseshow pit*

Took poll of PAX and as to which Thunderstruck exercise they would prefer.  11 members voted and Thunderstruck plank merkins won by a vote of 6-5.  

Mary: Thunderstruck plank merkins 

Numberama: 12

Namerama: AC/DC, HIGH STICK, PRETZEL, GRASSHOPPER, HOLLYWOOD, SPACE COWBOY, ZAMBONI, BOB THE BUILDER (RESPECT), BENEFITS, FLANDERS, MINI VAN, SAKRETE 

Pledge and COT:  No flag planted today so we faced a neighbors house that had the flag flying and executed. 

Announcements: PEG STEPPED OFF ON 50K RACE JUST BEFORE COMPLETION OF WORKOUT.  JAN 12TH ANNIVERSARY CONVERGENCE @ FAULTLINE AT 0700.  JAN 12TH ANNIVERSARY PARTY AT DORCHESTER BOAT CLUB @ 5.  *$10 PER FAMILY*.  CHARLIE POST 5K AND 15K JAN 26TH.  

Devo: LETS GO HAVE COFFEE 

Moleskin:   Today was Benefits and Flanders 2nd go at a F3 BC.  I think the fellas have sipped the crazy juice.  Thunderstruck is hated by nearly everyone.  There is no hiding from it.  It sucks for the entire 5 minutes.  Either exercise.  5 entire minutes of suck.  The mumble chatter was strong at first.  As the BC carried on it lessened.  Except for Bob well because Bob is Bob.  

Fighting Off Complacency

  • When: 20190104
  • QIC: Hot Tub
  • The PAX: Major Dad, Peaches, Woody, Bob the Builder, Ramen, AC/DC, Hot Tub


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: High 50s and humid

COP:

5 Burpees OYO

Imperial Walker x 10 IC

Squat x 10 IC

Mosey to front lawn area

10 Burpees OYO (due to plan being 5 at beginning and end of each stop)

Shoulder Press x 10 IC

Merkin x 10 IC

5 Burpees OYO

Mosey to bottom corner of triangle

5 Burpees OYO

Don Quixote x 10 IC

Alt Lunge x 10 IC

5 Burpees OYO

Mosey to top corner of triangle

5 Burpees OYO

Overhead Clap x 10 IC

Merkin x 10 IC

5 Burpees OYO

Slow(er) mosey to near corner of triangle

Brief recover for introduction

The Thang:

Lunge walk x 10 steps, Squat x 10

Rinse and repeat until you get to stop sign, mosey back, plank for all to finish

Bear crawl x 10 steps, merkin x 5

Rinse and repeat until you get to stop sign, mosey back, plank for all to finish

10 Squat

Lunge walk to line even with Oak tree w/ light at base

9 Squat

Lunge walk back to start

Rinse and repeat, decreasing 1 rep each stop, until finish back at start

10 Merkin

Mosey to stop sign

9 merkin

Mosey back to start

Rinse and repeat, decreasing 1 rep each stop, until finish back at start

Mosey to imaginary flag

Recover, Recover

Numberama: 7

Mosey to front of farmhouse for Pledge w/ flag on house

Pledge and COT

Announcements: Anniversary Convergence and Party 01/12/18. Goal is 100 men, show up, bring FNG or slackers

Devo: Complacency is a tricky bitch. Don’t make excuses and fight it alone. Get out, get moving, post when able.

Field of Dreams

  • When: 20190103
  • QIC: City Slicker
  • The PAX: AC/DC, High Stick, Swinger, Fish N Chips, Waldo, Dri-Prime, Easy In, Splinter, Chilly Willy, Prius (R), Yo Adrian (R), Sakrete, Chum, Wreck-it Ralph, Flanders (FNG), Benefits (FNG)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60’s

FNGs: 2, Nick Essig – Benefits and Brad Simpson – Flanders. Disclaimer given, welcome brothers!

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • PAX line up for Indian Run to the entrance.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • PAX line up for Indian Run to the top parking lot and back down to the bridge.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • Mosey to the wiffle ball field.
  • Field of dreams. Count off by fours.
    • 1’s start at first doing AMRAP Squats until relieved.
    • 2’s start at second doing AMRAP Merkins until relived.
    • 3’s start at third doing AMRAP LBC’s until relived.
    • 4’s start at home plate doing 15x Burpees.
      • Then run to first to relieve them, etc.
  • Complete 2 more rounds of the above with Burpees 10x and 5x.
  • Mosey back out to the road.
  • Jail break to the second light pole. Mosey to the next light pole. Jailbreak back to the flag.

Mary:

  • Rosalitas 20x IC
  • Flutter Kicks 20x IC
  • XY’s 15x IC

Numberama: 17

Pledge and COT

Devo:

  • “Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.”  – Zig Ziglar
  • Second devo was executed throughout the whole BC – “Don’t be a dick.” – Many PAX

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: First and foremost, T-Claps to Sakrete for being persistent and bringing out two FNG’s. Welcome to Benefits and Flanders! Not sure why you didn’t come out sooner, but by the looks of it you had no problem keeping up. I hope to see you guys soon!

Also, T-Claps to Sakrete for telling me not to make it too easy on his FNG’s so that they would come back. Weinke was altered to make it harder.

My new favorite Mary exercise is the XY’s. YHC found this one on the exercise list on F3Nation and practiced it last night before debuting it. I don’t know about the PAX, but this is definitely a keeper.

Fish N Chips was there so of course there was plenty of mumble chatter. It was awkward with the newly formed power couple, Sakrete and Splinter, being in attendance with the newly single High Stick there as well. I didn’t have the right words to offer my condolences to High Stick and the pain in his eyes was very saddening. I’m sure if Snowden was there, a joke would have been told to cheer him up. Next time High Stick!

Oh Fall Where Art Thou

  • When: 20181001
  • QIC: Pretzel
  • The PAX: Bubblewrap, Cold Cut, AC/DC, Heisman, Easy-GO, Sugar Mountain, M&M, Tater Tot, Bob the Builder, Woody, Eject, Old Flame, Pretzel


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Ah, October. The coming of fall. A cool crispness in the air, the rustle of falling leaves. Idyllic. Yeah…none of that was present on a hot, humid morning that welcomed in Halloween Month at Tectonic. Nonetheless, we persevered.

Nothing at all like the morning of Oct. 1 at Tectonic.

Conditions: Hot. Humid. Come on man, I just said that.

COP

SSH x2 IC

Mosey to the road for The Thang.

The Thang

Run. Run so far away. We ran to the Amphitheater. We ran back. Along the way we stopped at various points to work our upper bodies, core and legs. Upon returning to the farmhouse we ran a lap around the triangle, then ran it again from slowest to fastest, with the very fastest man among us (cough cough QC) sending us off in 3-second intervals. We closed with a visit from our lady friend Mary.

Pledge/COT/BOM