(3 alarm fun run missing from Backblast AO drop down)
Good mumblechatter at the 3-Alarm Fun Run with Mr. Davis as we ran 2.65 mi around Holly Glenn. Davis provided high praise by saying he felt like he was flying!
Had to stop and get a St. Patrick’s day picture with the quintessential holiday decoration: a giant leprechaun skeleton. 
Shout out to @Choppa for the assistance at start and finish!!
Great running with you, @Davis TeitelbaumF3;3Alarm !
There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q… very childish stuff designed for attention 😀
It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.
Warm Up: Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins
The Workout:
Mary: No Time for Mary
Announcements:
Prayer– Silence this morning, unspoken prayers
FNGs: none
Warm Up: 1 penalty burpee by YHC for being a minute late
The Workout: We started out on the red route. We stopped for some squats and merkins along the way to break things up. We then continued on the yellow route, charging ahead with no extra exercises. Went over time a bit, but got a solid 4 miles in. Great mumblechatter as usual.
Mary: who?
Announcements: Learn CPR!
Prayer: Escobar’s M
20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. 
Welcome FNG @Duplo !
@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh
Thanks for the Paradise City boys for joining COT; @Lube @Choppa
Warm Up: OYO. EC run to AGS
The Workout: 5ish mile route at not-mosey pace with plenty of hills to go around.
Announcements: TMF workout for South Wake is TBD. Be on the lookout for post from Breach
Prayer: Firefly and his wife starting adoption process. Pikachu’s dad needing assisted living. Tough decisions and hard conversations with employees this week for Wax Off. Be men – love your wife, serve your family, trust in Him
Enjoy your Sunday!
Wax Off
It is true you learn something new everyday, today I learned that @Gumpis developing a Q rating system, there is only one way to truly do a Ground Pounder, apparently only @Motor Boatin’ is allowed to call Low Slow Flutter in the Mary, and that this AO is extremely allergic to Burpees!
However, if you’ve been to one of my Q’s, you know the drill. Late attendance must pay the burpee penalty, so the group determined that I was starting out in the negative numbers on my Q rating performance, haha.
FNGs:
None
Warm Up:
Standard Warmup: SSH, SFAC, GM
The Workout:
Headed to the Rock pile, where most of us grabbed a smedium sized rock and hit a 5 station x 3 round circuit.
Bicep CurlsWonder BrasTricep ExtensionsSquatsGround Pounders
We then woseyed to the building, where after we determined the illegal placement of vending machines hadn’t been cleared by F3 Guard, we completed 3 rounds of Peoples Chair and Balls to the Wall.
Mary:
A popcorn Mary that included two low slow flutters and a scolding, haha.
Announcements:
Q’em All Challenge
T-Claps (Recognition):
Welcome Back @lube
Prayer:
All the unspoken, health, and peace.
Four runners for EC: Downrange, McNugget, Six-Inch, Moose
Four ruckers: Sprinkler, Subaru, Escobar, Lube
Warm up: SSH 25x, stretch OYO
ME: Standard route.
Challenge: Fartleks – Planned for 1 mile warmup, followed by 3 minutes FAST and 1 minute SLOW, but decided to do distance instead. 1 mile warm-up, 0.5 ON and 0.5 OFF. Fumunga joined for all of these. Six-inch and Moose ran at their usual fast pace. McNugget and Downrange for a steady run.
COT 7 am.
Announcements: Need a Q for 3-Alarm this coming week.
Prayers: Escobar’s wife undergoing chemotherapy, Fumunga’s dad recovering from knee surgery. Moose took us out in prayer.
Photo: Yogurt and iPhone 8 on the group selfie with the flag.
Second F: Focused on Fumunga’s passport photo and Moose quizzed us on the U.S. citizenship test.
Have a great day!
Yogurt out
Warm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – Bear Crawls with Merkins at each line crossing the lot and Lunge Walk returns
Mozy around the lot
Thang 2 – Coyote Uglies and Preachers Chairs
Mary: Stretches by Stovepipe
Announcements: Q ’em all!
Prayer– Changes in life and work.
FNGs:
None
Warm Up:
Daisy Pickers
Good Mornings
Sir Fazio Arm Circles
OH Claps
Seal Claps
SSHoppies (thanks @Six Inch)
The Workout:All Exercises with KB of Choice, rinse and repeat until MaryKB SwingsGoblet SquatsHalosFigure 8LungesSnatchesbiceps curlstriceps extensionOH PressChest PressLumber JacksChest PressWWIII
Mary:Low Slow FlutterPull ThroughsFreddie MercuryHomer to MargeJLo’sStretch to COT
Announcements:
Q’em All Challenge
Do something kind for a stranger
T-Claps (Recognition):
None
Prayer:
Soldiers and First Responders
3 PAX for good miles + chatter @ Kennys Grave followed by a Mary that consisted of two full minutes of pickle pounders. How many in-candence pickles can be pounded in two minutes? Turns out it’s about 55. Great work!
Warm Up: OYO Stretching
The Workout: 3.5 mi run
Mary: Core, including 2 full minutes of pickle pounders.
Announcements: None