F3NKY.com - The Citadel Running/Rucking Club

QIC

PAX (8): @Larry @Wilson @Nugget @Tequila @Clouseau @Backhoe @HamBone @Baltic

Moleskin: PAX came in hot left and right. I imagine a few folks were still completing their taxes before the Q. Runners found the place where everyone's dad said they had to walk up the hill both ways to and from school. It was brutal but all enjoyed a good sweat

Ruckers Enjoyed a nice brisk ruck this morning laughing at the runners who chose to face the gauntlet

WARMO

OYO

THANG

Runners: Run down Newman/Chesapeake to Baum, complete 3 hill repeats on Waterworks side of hill with recovery on the way back down then back up Chesapeake/Newman to FTC. Approx. 4.91mi

Ruckers Armory and back

Announcements

#f3-5k-2025

#f2 event tomorrow at Putt Putt in Erlanger then Garzellis. 17:30 start time.

TAPS

@Tequila wife

@Wilson Dad

@Hobbs Dad (grandpa to @Smiles and @Baltic)

For Christians around the world, this is the start of Holy Week

Our Jewish brothers and sisters also are celebrating Passover this week.

Those that we hold in the silence of our hearts

Lord Jesus Christ, Son of God. Have Mercy on me, a sinner.

AISISOMSA

Backblast: 4/10/25

QIC: @Wilson

PAX: @Larry @HamBone @Bluey @Feedback @Gator @Backhoe @Clouseau @Neo @Mr. Clean @Suits @Baltic

Count: 12

FNG: 0

Moleskin:

A little brisk to start, but no complaints—we somehow dodged the rain, which was a win in itself. Great morning to get after it.

The Thang:

Runners knocked out between 4.5 to 6 miles, depending on pace, ambition, heart rate, and knee pain. @Backhoe lead the way!
Ruckers crushed 3+ miles with grit and good chatter.
Wrapped up with some solid F2—coffee, laughs, and good convo. Always a highlight.

Announcements:

F2 Channel: Check it for info on the Putt-Putt event coming up on April 16—should be a good time.
@Suits and @Dumbbell are scheming a Ruck event later this year—more details to come. Stay tuned and keep those rucks handy.

TAPS/Prayers:

Continued prayers for @Tequila wife, @Wilson dad hospitalized, @DNA dad, all those impacted by the flood and natural disasters.

AISISOMSA - F3 on 3 - Out

Backblast: 04/08/2025

QIC: @Clouseau

PAX: (8) @Mr. Chow @Sushi @Tequila @WATERBOY @Larry @Grinder @Backhoe

WarmOrama – OYO

Moleskin: High 20s, felt very chilly compared to recent weather. Solid wind.

The Thang: Even break up of 4 and 4. The ruckers headed toward #the-armory and got in 2.7 miles, with good conversation. The 4 runners crushed a relentless hill climb, doing the fan favorite Grand Avenue Hill in reverse. So we actually ran down Grand Avenue, but elevation was the same in the end!!! Three of us ended right around 5 miles, @Backhoe kept on going and got close to 5.5 miles. The three who ended early got some air squats, Irkins and a little Mary work in.

Announcements: 5K signup sheet, please sign up, to run or volunteer.

Prayers: Laurna's fight; @Tequila ‘s wife, @Wilson ‘s father, all the flood victims.

As Iron Sharpens Iron So One Man Sharpens Another.

Backblast: 04/03/2025

AO: #the-citadel

QIC: @Bluey

PAX: @Backhoe @Clouseau @Feedback @Gator @HamBone @Larry @Mr. Chow @Neo @Wilson

WarmOrama – OYO

My apologies for the late backblast..

Moleskin: Mid-60s and we were very fortunate there was no rain.

The Thang: Eight Runners and Two ruckers, ran and rucked with determination and drive through Highland Hills Park for a solid 50 minutes or so.

Announcements: I do not recall any, but should have mentioned the 5K signup.

Prayers: @Tequila and his wife

As Iron Sharpens Iron So One Man Sharpens Another.

Backblast: 04/01/2025

QIC: @Clouseau

PAX: (11) @Number 5 @Sushi @Wilson @Tequila @Farm Boy @Mr. Chow @Mr. Clean @Larry @Bluey @Suga'

WarmOrama – OYO

Moleskin: High 30s, but felt a little chilly.

The Thang: Two ruckers and nine runners, made their way toward Lowes. The two ruckers made it to the #the-armory and walked about there before heading back. The runners kept on, some made it far beyond Lowes, one made it exactly to the Lowes sign, and a few made it close. All crushed it.

Announcements: 5K signup sheet, please sign up and try to find a sponsor. Was not said but start signing up for Q sports.

Prayers: Laurna's fight; @Tequila ‘s wife, @HamBone recovery @Mr. Clean s neighbor, Kari.

As Iron Sharpens Iron So One Man Sharpens Another.

#backblast!

PAX: @HamBone @Number 5 @Bluey @Gash @WATERBOY @Larry @Wilson @Clouseau @Baltic (QIC)

Count: 13

FNG:0

Moleskin: Low 40s and no rain. Most of us only could see bright neon pink from @Number 5 as he was kickin our @$$ during the thang.

WARMO

OYO

THE THANG

Runners did a .25 warm up and cool down and then sprint work at Highland Hills Park. 0.5 mi, 0.75 mi, 1mi., 1mi., 0.75mi, 0.5mi.

Each Sprint was based off a 10min mile and rest period was what was remaining in your time (2.5 min, 5min, 7.5min, and 10min,)

Ruckers were taken on a Tour de Fort Thomas... I think @Gash was hopeful that the pub was open unfortunately St. Paddy's day has already past and drinking at 0530 is only bad news any other day of the year(... except an airport lounge of course)

Announcements:

F3 Regional swag are on sale. See #general

#f3-5k-2025!

Convergence on Saturday at 0700 at Freedom Park in Edgewood. Sign up for food/drink

Prayers:

@WATERBOY neighbor has cancer and his neighbor's wife has sciatica

@HamBone is ready to see the world again with cataract surgery this week

@Tequila Wife

@Number 5 Youngest son

April is Financial literacy month. Take time to educate yourself and reach out if you need help finding credible resources!

AISISOMSA!

Backblast: 03/20/2025

QIC: @Clouseau

PAX: (10) @Juice @Number 5 @Backhoe @Grinder @HamBone @Mr. Chow @Gator @Feedback @Bluey

WarmOrama – OYO

Moleskin: 43, but wet and felt a bit chilly.

The Thang: Four ruckers and fiv runners, all did the same hill repeat (N Ft. Thomas Ave and Taylor). Runners went 80%+ up the bill and took a little break on the way down. Ruckers kept a consistent pace, being pushed a long by @Juice. @ Soprano showed up for COT.

Announcements: 5K signup sheet, please sign up and try to find a sponsor, convergence last Saturday on March.

Prayers: Laurna's fight; @Tequila ‘s wife, @Number 5 for tube surgery for son, and for the persecution of the Christians in Syria..

As Iron Sharpens Iron So One Man Sharpens Another.

Backblast!

DATE: 2025-03-18

Q: @Baltic

PAX: @Tropic Thunder @Bluey @HamBone @Grinder @Tequila @Mr. Chow @Larry @Clouseau

FNGs: None

COUNT: 9

Moleskin: 30s and windy at first. Runner took layers off midway through. @Baltic was still recovering from the night before as he ended up with 6mi. on his watch but the route was only supposed to be a little over 5. Must've been running sideways at one point. That'll teach him to try and take the post holiday Q next time (@Wilson). Few of the PAX were excited to see where the best skyline in the city is at...Newport Central Catholic but it was short lived as we immediately went back to the hills

WARMO- OYO

THE THANG

Runner: ~6Mi of Fartleks (1min ON and 1min OFF).

Ruckers did 2.5-3Mi

Announcements: Convergence 3/29 at Freedom Park in Edgewood.

#f3-5k-2025

Unofficial Rucking Group out of the Executive on M/W at 0530. See #the-executive for more details

TAPS: For the PAX, we must ask for forgiveness to receive His Mercy. Those we hold in the silence in of our hearts

AISISOMSA

Backblast! Take 1… Take 2

DATE: 3/13/25

Q: @Gator

PAX: @Feedback @Rudy @Bluey @Tequila @Backhoe @Number 5 @De-escalate @Wilson @Grinder @Clouseau @Nugget @Larry @Gator @Sushi

FNGs: None

COUNT: 14

MOLESKIN:

46 degrees, shorts are back baby!

ANNOUNCEMENTS: Sign up to help or run the 5k. Think of organizations willing to donate 100 – 1K.

THE THANG:

Runners did 5.5 miles: Highland - Newman - Churchill - Grand - Summit - Holiday - the Tower and back to FTC.

Rucker’s went to Tower Park and back.

TAPS / PRAYERS: Tequilla’s Wife and Ham Bone post-surgery.

AISISOMSO

1-2-3-F3

Gator out!

Backblast: 03/06/2025

QIC: @Mr. Chow

PAX: @Gash @Backhoe @Bouncer @Tequila @Baltic @Wilson @HamBone @Clouseau @Feedback @Gator @Greased Lightning @Juice

FNG:

Count: 13

WarmOrama – OYO

Moleskin: 32 and windy

The Thang: 5 runners went to Riverside overlook then to River Road, back up Tremont to FTC getting 5.1-5.5 miles. The ruckers went to Riverside overlook and back to FTC for 3 miles.

Announcements: 5K signup sheet has been posted, convergence last Saturday on March.

Prayers: Laurna's fight; @Tequila ‘s wife, @Waterboy for peace, @TKO for Henry, @Clouseau mom

As Iron Sharpens Iron So One Man Sharpens Another. (edited)

Backblast: 03/04/2025

QIC: @Clouseau

PAX: (15) @Sushi @Number 5 @Wilson @Tequila @Gash @TKO @Mr. Clean @Larry @Bouncer @HamBone @Waterboy @Rooney @Grinder

FNG: 1 Neo (@Clouseau PP)

WarmOrama – OYO

Moleskin: 39 and gorgeous.

The Thang: Seven runners went toward Memorial parkway, up Clover Ridge Hill, then went North for a bit, turned around and the last two (me included) made it back with 20 seconds to spare. Big welcome back to @TKO. The ruckers (eight of them) got 2.8 miles in, great fellowship and a solid workout. Several PAX went into FTC for F2.

Announcements: 5K signup sheet has been posted, convergence last Saturday on March.

Prayers: Laurna's fight; @Tequila ‘s wife, @Grinder wife, @Waterboy for peace, @TKO for Henry, @Number 5 for ENT appointment for son.

As Iron Sharpens Iron So One Man Sharpens Another. (edited)

Backblast: 2/25/2025

PAX: (13) @Number 5 @Wilson @Tequila @Clouseau @HamBone @Sushi @Tropic Thunder @Gracie @Mr. Chow @Mr. Clean @Waterboy @Gash @Rooney

WarmOrama – OYO

FNG: Kinda

Moleskin: 41 and gorgeous.

The Thang: Four runners took off and did the Grand Ave hill loop. Always a fan favorite (at least for me). Most of the remaining ruckers (eight of them) got 3 miles in, Grand Ave to Churchill and up through Newman, great fellowship and a solid workout. @Gracie showed up a bit late, so he rucked solo, but stayed for F2. We had an interested guy join us for the COT, we let him give an FNG in nameOrama, but did not name him until he shows up for a workout. He was informed of both #the-citadel and #the-armory

Announcements: 5K signup sheet has been posted. Let’s make this a great event.

Prayers: Laurna's fight; @Tequila ‘s wife and brother (rotator cuff surgery); @Mr. Clean son, due to changes at work and @Clouseau mom for her knee.

As Iron Sharpens Iron So One Man Sharpens Another. (edited)

Backblast! Fresh Snow and Brisk Air - No Problem

DATE: 2025-02-20

PAX: @Juice @Farm Boy @Gator @Greased Lightning @Tequila @HamBone @Feedback @Mr. Chow @Backhoe @Number 5 @Clouseau @Wilson , 0 :(

FNGs: 1 0 :(

COUNT: 12

Moleskin: Fresh snow, low teens, and crisp air

The cold and fresh snow didn’t stop the HIM of The Citadel from getting after it this morning. Layers were donned, headlamps were lit, and the work got done.

- Ruckers embraced the winter grind, logging 3+ miles while keeping the pace steady and conversation strong. Thanks @Juice for the alternate rucking route that kept us safe and off blind turns.

- Runners braved the slick streets and pushed through over 5 miles, keeping eyes on Lowe’s as the return point.

The snow-covered areas made for an extra challenge, but no man was left behind, and everyone got better.

COT: @Soprano anniversary and forgiveness. @Tequila wife. @TKO and family, @Gator family member recovering from surgery. @Mr. Clean echo exam today. Laurna’s fight and for her family.

AISISOMSA - F3 on 3!

F2 followed at FTC—where hot coffee and good fellowship warmed up the crew. 0 coffee spills today!

BACKBLAST

DATE: 2-18-25

Q: @Mr. Chow

PAX: @Clouseau @Tequila @Waterboy @Wilson

FNGs:1 - @HamBone (David), PP: @Tequila, BB @Clouseau

COUNT: 6

Moleskin: Mid teens and a snow dusting

THE THANG:

Had all ruckers today; so I switch up the original plan a bit. We took N Ft. Thomas to Grand to Pentland back to FTC, finished up and down N Ft. Thomas.

We did a couple motivators at St. Thomas to keep the blood flowing and stay warm(ish)

COT:

Laurna's fight

@TKO family

@Tequila family

(edited)

Backblast: 2/13/2025

PAX: (12); @Tequila @Sushi @Backhoe @Wilson @Feedback @Clouseau @Mr. Chow @Mr. Clean @Roadie @Juice @Gator @Jailbird

WarmOrama – OYO

Moleskin: Low 302, pleasant morning.

The Thang: Two runners took off toward St. Catherine, running up the always fun Clover Ridge hill. They looped back toward FTC, getting more than 5 miles in. The Nine ruckers headed over to visit the #the-armory then turned back toward FTC, hitting the Tremont Hill, once for most ruckers and twice for some. Ruckers broke off into smaller groups, with total distance of 3.2 to 4.5 miles. Two dogs, can we fall them FNGs?

Announcements: There is a Go Ruck event this Sunday at Lunken Airport. @Juice will be there. The huge Cincinnati Go Ruck event will be in October in downtown. Let's plan on a big turnout for that...good F2. I'll need to finally acquire an #the-citadel flag before then.

Prayers: Laurna's fight; @Tequila ‘s wife; @Backhoe and @TKO wife and children; all the unborn babies; @Baltic friend who is pregnant with twins.

As Iron Sharpens Iron So One Man Sharpens Another.

Backblast! Before the snow ruck

DATE: 2025-02-11

Q: @Number 5, @Mr. Clean

PAX: @Baltic @Sushi @Wilson @Waterboy @Greased Lightning @Mr. Chow @Jailbird @Backhoe @Tropic Thunder @Roadie

FNGs: None

COUNT: 12

Moleskin: 30s and a bit breezy, Mr. chow and roadie coming in hot as always mr. clean led runner to do some hill repeats, ruckers made a loop towards the armory down military pkwy to s grand, on pentland, through highland park and back to FTC

THE THANG:

ruckers 3.16mi ruck

runners ~5.5 mi with 3x hill repeats

COT:

Laurna's fight

TKO family

Tequila sleep study

Backblast! Runners and Ruckers

DATE: 2025-02-06

Q: @Larry

PAX: @Grinder @Larry @Gator @Mr. Chow @Suga' @ZAP @Tequila @Wilson @Number 5 @Roadie @Soprano @Mr. Clean @Feedback , #Jailbird

FNGs: 1 #Jailbird

COUNT: 14

WARMUP: OYO Stretch

THE THANG: Runners: Citadel along Memorial Pkwy out and back 5.5+ miles. Ruckers: Endured a similar route with some mixed hill (apologies as I do not remember the exact route the Ruckers took).

MARY:

ANNOUNCEMENTS:

COT: Prayers for all travelers in the coming week. Prayers for all PAX family and friends.

Date: 2/4/25

Count: 8

PAX: @Mr. Clean @Mr. Chow @Clouseau @Number 5 @Larry @Baltic @Tropic Thunder @Greased Lightning

FNG: @Greased Lightning (@Clouseau PP)

Moleskin: Mid 40° temps looked enticing but the wind was making it feel not as comfortable, that was until we got moving.

The Thang: @Number 5 led the ruckers on a nice 3 mile ruck around town. When we passed by then, they were getting after it. Runners went out and tackled the Clover Ridge hill and got in 4 1/2 + miles. Really felt motivated by all the other men in the group passing each other!

Announcements: The #f3-5k-2025 will be on April 26 and still plenty of ways to help. Join the slack group to see how you can help.

Prayers: @TKO and @Backhoe new born babies and moms. @Baltic friend being put on bed rest expecting twins. Laurnas fight

AISISOMSA

F3 on 3

ackblast! Stairs in the gloom

DATE: 1/30/25

Q: @Mr. Chow

PAX: @Tequila @Nugget @Wilson @Feedback @Roadie @Clouseau @Number 5 @Larry

FNGs: None

COUNT: 9

MOLESKIN:

About 30 degrees. Solid morning to be outside, even had a couple in shorts.

THE THANG:

We had 3 runners and 6 ruckers. All HIMs went in and out of Highland Park twice ans did the stairs on the way in and out both times. Runners got just over 5 miles and ruckers did 3.

TAPS / PRAYERS: ‘Always held outdoors…’ because our exterior environment doesn’t dictate our actions. Reminder to always be the best version of ourselves regardless of the situation.

@TKO and family, @Backhoe and family, @Tequila family.

Laurna’s Fight (F3 5K Beneficiary), and for all those intentions we hold in the silence of our hearts.

AISISOMSA - F3 ON 3 - OUT!

Backblast! Ruckers Delights at the Citadel

DATE: 2025-01-28

PAX: @Sushi @Tequila @Waterboy @Clouseau @Nugget @Wilson

FNGs: None

COUNT: 6

MOLESKIN:

Weather was definitely warmer but was masked by a slight breeze that was constant, but we’ll take it considering the last couple of weeks.

We had all 6 PAX ruck this morning, getting in just under 3 miles. Sidewalks are starting to clear up which is encouraging. With all 6 HIM’s rucking enabled some really solid F2 conversations - Powerful Stuff!

TAPS / PRAYERS: @TKO and family, @Backhoe and family, @Tequila for wife, cousin, and safe travels next week. Laurna’s Fight (F3 5K Beneficiary), and for all those intentions we hold in the silence of our hearts.

AISISOMSA - F3 ON 3 - OUT!

Backblast: 1/23/25

https://connect.garmin.com/modern/activity/18079338034?share_unique_id=52

PAX: (14) @Capo @Tropic Thunder @Clouseau @Farm Boy @Wilson @Larry @Mr. Clean @Feedback @Backhoe @Gator @Sushi @Wallace @Nugget @Number 5 (QIC)

Moleskin: a balmy 10deg at start. Huge group of 14, pretty evenly split between runners and ruckers. Hills on tap for today. Runners did warmup, 6x hill repeats on Tremont and cool down. Ruckers got in (3) hill up Tremont. 55min on the dot.

The Thang: 3mi ruck 5 mi run

Cot: February FNG challenge

Backblast: 1/21/25

PAX: (4) @Clouseau @Wilson @De-escalate @Number 5

Moleskin: around 6 degrees at start time. Roads and sidewalks still icy, but we plowed on!

WarmOrama: OYO

The Thang: the one runner (first time this has happened) went 5.5 miles toward Lowes and back. The three ruckers went the opposite direction to get some hill work in.

Prayers: @Tropic Thunder sister in law, @Backhoe @TKO @De-escalate family members, all those with an addiction

Backblast! The Highland Hustle: Miles and Muscle

DATE: 2025-01-16

AO: #backblast

PAX: @Wallace @Nugget @Sushi @Larry @Mr. Clean @Feedback @Number 5 @Roadie @Clouseau @Backhoe @Wilson

FNGs: None

COUNT: 11

WARMUP:

Stretching OYO

THE THANG:

A crisp 22° greeted the PAX this morning as we hit Highland Park for some serious tempo and strength work. Spirits were high, and the gloom was ours to conquer!

Runners:

We tackled 4 rounds of 800s up and back, grinding out approximately 4 miles of work. At each bookend, we paused for an IC exercise to keep the group strong and sharp. Here’s the list:

- Merkins lead by @Larry

- Bird Dogs

- Lunges

- Plank Jacks

- Plank with Side Oblique Crunch

- LBCs lead by @Wallace

- American Hammers lead by @Backhoe

- Hip Dips

- Step-Ups lead by @Wallace

- Calf Raises

Ruckers:

The ruckers took on Highland Park as well, conquering multiple up-and-backs with BD work at every stop. They kept the pace steady and threw down solid effort on each exercise, proving rucking is no easy task in the gloom!

MARY:

Built into the Thang

ANNOUNCEMENTS:

FNG AO Challenge February

Q Sheet filled out 100% for Armory and Citadel for Jan

COT: @TKO for his family, @Droopy for his family - mom’s funeral tomorrow morning, all the unborn and F3 M’s

AISISOMSA

F3 ON 3 - OUT!

Backblast: 01/14/2025

PAX: (8) @Clouseau @Wilson @Tropic Thunder @Bouncer @Soprano @Mr. Chow @Mr. Clean (QIC)

Moleskin: Balmy 9° morning. Anything that looked wet was ice and everything that didn't look wet was still probably ice.

Warm-o-rama: OYO stretching

The thang: Ruckers tackled a few hills before killing it on Churchill. @Soprano reminded us that if we went down we had to go back up. The runners led by @Larry did over 5 miles, stopping every mile to crush 25 merkins!

We also presented our very own @Clouseau with the Golden Belt!

Announcements: Anyone wanting to join the SLT dm @Soprano. If you're able to help in any way with the 5K dm @Tinker or @Clouseau or myself.

Prayers: @TKO wife baby and family, @Backhoe wife and baby, my wife

AISISOMSA

Backblast: 1/9

PAX: @Clouseau @Wilson @Mr. Chow @Farm Boy @Gator @Feedback @Sushi @Suga' (QIC)

Count: 8

Moleskin: The forecast was 13° it was actually around 9°. Just a number...made no difference to these PAX who were all comfortable with being uncomfortable.

The Thang: One course, two directions. Runners turn left, Ruckers turn right. Each time the PAX collide we celebrate with a mini beatdown. Runners ended up getting 3 laps for about 4.5 mi. Ruckers completed 1 lap plus some for 2.5 mi.

Encounter #1

Merkins 20 CC

Jump Squats / Air Squats 20 CC

Monkey Humpers 20 IC

Encounter #2

Merkins 20 CC

Jump Squats / Air Squats 20 CC

Burpees 20 CC / Plank Hold

Encounter #3

Merkins 20 CC

Jump Squats / Air Squats 20 CC

Bonnie Blairs / Lunges 10 IC

Announcements: SLT meeting soon and they will finalize plans for the 5K. Please think about participating, any way you can, with the 5k.

Prayers: @TKO and family. @Droopy lost his mother. @Farm Boy friend had healthy baby.

AISISOMSA (edited)

Backblast: 1/7/2025

PAX: @Clouseau @Wilson @Number 5 @Mr. Chow @Farm Boy @Suga' @Soprano

Count: 7

Moleskin. Chilly and a lot of snow on the ground. I should have worn boots like everyone else, but was ready to run if needed.

The Thang: All 7 PAX decided on rucking, first time this AO was all ruckers, a few times we have had all runners. We headed toward Tower Park and back, taking a peek at all the snow at #the-armory and chatted about how the beat down will be tomorrow. We got close to 3 miles in, keeping the course to main roads and flat.

Prayers: @TKO and family

Announcements: SLT meeting soon and they will finalize plans for the 5K. Please think about participating, any way you can, with the 5k.

Shout out to all the HIMs pushing themselves physically and spiritually (Exodus 90, Hard 75 other fasting challenges going on). Keep progressing!!!

AISISOMSA (edited)

Backblast: 1/2/2025

PAX (14): @Suits @Mr. Clean @Clouseau @Tequila @Wilson @Number 5 @Backhoe @Bouncer @Gator @Mr. Chow @Gash @Sushi @Wallace @Tropic Thunder

Moleskin: right around 30 degrees. Perfect morning for a run/ruck

WARMO: OYO

The Thang: An even 7 and 7 split between runners and Ruckers. Runners did the always fun Grand Ave Hill. @Wallace and @Gator had their first experience with it. Runners got between 5.25 and 6.00 miles. Ruckers went toward #the-armory lead by @Gash and got a solid ruck in. Think first time ever we were all back at 6:25 for COT. We actually had to wait a minute for them to open FTC.

Announcements:

Exodus 90 starts soon (January 20th) and 14 HIMS are doing 75 hard. Still time to join them.

Prayers: @TKO wife and baby, @Tequila wife, friend and others, @Gator friend Dave and his new neighbor, @Sushi son Braydon has an upcoming surgery.

Make a Holy Moment today, brighten someone’s day.

AISISOMSA

Backblast: 12/31/2024

PAX: (9) @Tequila @Bouncer @Wilson @Baltic @Mr. Clean @Clouseau @Wallace @Suits @Farm Boy

WarmOrama – OYO

Moleskin: Windy, rainy and a few lighting strikes. Sure did not deter the men of F3.

The Thang: Five runners and four ruckers did the point to point at the request of @Larry (where was he?) Half mile run/ruck between Wes Banco and St. Thomas. At each stop we did 25 reps of one exercise, in this order: Merkins, Air Squats, Dips, Bonnie Blair (26 reps). Runners got eight lengths in, which was approximately four miles. Since the clock was only 6:11 when we were done, we kept on running until COT at 6:25, for close to 5 miles. Ruckers got five lengths in, also completing the mini beatdowns.

Announcements: #the-armory armory and #the-amazon- beatdowns on New Years Day will be at 7:00 AM. @Suits has a great pair of waterproof shoes, if anyone is in the market. They worked great until the last 1/4 mile when he ran into a giant puddle.

Prayers: @Tequila ‘s wife, sister and friend; @Backhoe and @TKO wife and unborn child; @Baltic friend who is pregnant with twins.

As Iron Sharpens Iron So One Man Sharpens Another.

Backblast 12/26/2024

PAX: @Feedback @De-escalate @Clouseau @Soprano @Mr. Chow @Wilson @Larry @Suits @Roadie @Beane (FNG)

Count: 10

FNG: 1 (Beane); PP @Wilson

Moleskin

Mild damp morning after Christmas. Great turnout and felt rather warm

The Thang

Heavy on ruckers this AM (8) to runners (2). Enjoyed mumble chatter. Ruckers did sole work via Grand Avenue, circled up Tremont a couple times for good hill and stayed in south central part of FT.

Announcements

Yule Rush - carpool please if you can. See you AOQ for details.

New Years Day - #the-armory BD will be at 5:30AM normal time, #the-amazon- will be at 7:00AM

COT

Prayers for @Larry dad, @Droopy mom and all other intentions.

Celebrate the birth of Christ beyond yesterday and live joyfully

AISISOMSA

1-2-3 F3!

Backblast: 12/24/24

QIC: @Mr. Clean

Count: 18

PAX: @Mr. Clean @Clouseau @Wilson @TKO @Tinker @Tropic Thunder @Gash @Suga' @Stark @De-escalate @Dumbbell @Suits @Tequila @Mr. Chow @Gator @Grinder @Bouncer

FNG: @Kragel (@Mr. Clean PP)

Moleskin: Beautiful cool morning I'm the lower 40s.

The thang: Runners ran out and back towards Lowe's a few getting 6-6 1/2 miles. Ruckers led by @Wilson got in a strong 3 miles. Beautiful sight for the runners seeing the early bird ruckers getting in some calf raises and other exercises in, preparing for the yule rush.

Announcements: Yule rush this Saturday. Sounds like a great time

Prayers: @Stark, @Tropic Thunder, and @Dumbbell friends and family battling cancer. @Tequila wife, sister, and friend. @TKO wife and baby. @Mr. Clean son and all those in the military traveling home for Christmas and those not able to make it home for the holidays.

AISISOMSA

Merry Christmas to all

Backblast: 12/19/2024

PAX: (12) @Clouseau @Grinder @Gash @Wilson @Bouncer @Feedback @Mr. Clean @Farm Boy @Mr. Chow @Gator @Sushi @Larry

WarmOrama – OYO

The Thang: Four runners took off toward and crushed some hill repeats, we went past Highlands on Memorial parkway, up Wateworks to Taylor, when the work began. As fast as we could up Taylor, took a little break while going down N Ft. Thomas Ave, then up N Ft. Thomas Ave. Rinse and repeat 4 times, Total of close to 5.5 miles. The eight ruckers did the same hill repeat course, less the mosey to Waterworks, they got right after it into hill repeats. Runners and ruckers passed each other several times, which was great.

Moleskin: Around 30 degrees, most people ended up over dressing.

Announcements: Yule Rush, December 28th. We will be open for business on Christmas Eve, however FTC will not be. After the run/ruck, we will head to @Gator A frame in backyard for fellowship.

Prayers: @Gator friend, @Backhoe wife@TKO wife, and @Larry dad

As Iron Sharpens Iron So One Man Sharpens Another.

DATE: 2024-12-17

Q: @Wilson, @Mr. Clean

PAX: @Number 5 @De-escalate @Larry @Tequila @Mr. Chow @Bluey @Clouseau @Backhoe @TKO @Wilson @Rooney @Mr. Clean

FNGs: None

COUNT: 12

Weather was in the high 30's and ideal conditions for running and rucking!

WARMUP:

OYO Stretching

THE THANG:

Runners tackled some hills with two out and back loops from Fort Thomas Coffee, tempted to stop at the coffee shop around 3.5 mile mark as you passed, but we all push through focused on more miles. Most of us finished with 5+ miles with @TKO and @Number 5 with 6+ miles.

Ruckers lead by @Mr. Clean tackled a couple of hill on their way to 3 miles!

MARY:

Not enough time unfortunately.

ANNOUNCEMENTS:

Yule Rush, Dec 28th - check slack for details on carpooling. Parking is limited and this is the best option.

COT:

@TKO wife and family

@Tequila wife and sister

@De-escalate sister

@Larry father and brother

AISISOMSA - F3 on 3!

DATE: 2024-12-12

PAX: @Tropic Thunder @Clouseau @Mr. Chow @Mr. Clean @Sushi @Tequila @Feedback

FNGs: None

COUNT: 8

WARMUP: light stretches

THE THANG: runners ~ 5 -6 mi run down towards Newport shopping center and back, pretty chilly one I might add. Ruckers led by Mr. Clean and feedback

COT: yule rush 12/28, start your car pool planning. Armory/citadel folks will meet the VA @6:20 sharp

Backblast from #the-citadel

Date: 12/10

PAX: 10

@Clouseau @TKO (QIC) @De-escalate @Mr. Clean @Rooney @Larry @Backhoe @Roadie @Mr. Chow @Wilson

Introduction: 47 degrees felt great compared to the recent chill. Apparently it's one degree below @Rooney's threshold but he braved the chill to show up for a few miles before work.

Warm-o-rama: Stretching OYO

The Thang: REVERSE, REVERSE. Runners did the grand/highland loop in reverse heading down highland and then taking a right on grand past Graeter's and then back up 27 and Highland past the library for a steeper grade, but shorter climb than the standard route. @De-escalate led the ruckers on their Burnet Ridge Route. Runners mostly did 5-5.8 mi. @Roadie and @Backhoe were coming in and @Roadie punished himself by doing double the load with two ruck vests and @Backhoe did a warm up sprint to catch the runners.

COT:

Count-o-rama

Name-o-rama

Announcements: Great turnout at the Christmas party, sounds like fun was had by all. Yule Rush on Dec 28.

Prayers: the unborn and wives, a friends miscarriage, @Larry's dad. Life is a precious gift, do not take a single breath for granted.

AISISOMSA

F3 on 3!! (edited)

Backblast: 12/05/2024

PAX: (10) @Clouseau @Number 5 @Wilson @Tequila @TKO @Mr. Clean @Mr. Chow @De-escalate @Roadie @Bluey

WarmOrama – OYO

The Thang: Four runners took off toward Lowes, hit the parking lot then came back to FTC. The two speedy HIMs took left us slow people in the dust. Total run was 6.19 miles. Six ruckers went out, found some hills and got close to 3 miles.

Moleskin: Little under 20 degrees. When the wind picked up it was chilly, but not bad. The flag stayed standing through the wind.

Announcements: Check general tab for info on Yule Rush!

Prayers: @Tequila wife, @TKO and @Backhoe pregnant wives and @Larry father.

As Iron Sharpens Iron So One Man Sharpens Another. (edited)

Backblast: 12/03/2024

AO: #the-citadel

PAX: (7) @Clouseau @TKO @De-escalate @Sushi @Tequila @Mr. Chow @Mr. Clean (QIC)

FNG's: 0

MOLESKIN:

Nice crisp morning reminding us that we are now past Thanksgiving!

THE THANG:

4 runners got after it getting in almost 5 1/2 miles while 3 ruckers conquered the town covering just under 3 strong miles!

Announcements:

Dec 6th Christmas Party #xmas-party

Dec 28 Yule Rush

Prayers:

@Tequila wife and sister

@TKO wife and baby

@Larry dad

AISISOMSA

F3 on 3!!

Backblast: 11.28.2024

PAX: (8) @Grinder @Tequila @Bouncer @Gash @Mr. Clean @Feedback @Stopwatch @De-escalate (QIC)

FNG's: 0

MOLESKIN:

Winter is coming, but we thrive in the elements. Cloudy, 37 °F. Feels like 30 °F. Humidity 93%. Wind 8.5 mi/h from NNW.

THE THANG:

We had 1 runner crush a little over 6 miles and 7 strong rucked approximately 3.5 miles.

Announcements:

Dec 6th Christmas Party #xmas-party

Dec 28 Yule Rush

Prayers:

@Tequila wife and sister

@Feedback coworker

For families on their pregnancy journey

Safe travels

@Grinder led us out in prayer

AISISOMSA

F3 on 3!!

Happy Thanksgiving!

(edited)

Backblast from #the-citadel

Date: 11/26

PAX: 14

@Clouseau @TKO (QIC) @De-escalate @Mr. Clean @Tequila @Mr. Chow @Tropic Thunder @Suga' @Number 5 @Larry @Gash @Roadie @Bouncer @Farm Boy

Introduction: Gotta burn those Thanksgiving calories ahead of time with some hill sprints. It was a brisk windy and cold start but the hills warmed us up.

Warm-o-rama: Stretching OYO

The Thang: Runners went north on the avenue to the base of clover ridge for some hill sprints. We did 5x hill sprints of about 0.15 MI up to winding way and on the last one kept going up to the avenue and back to FTC. @De-escalate led the ruckers that way too and went up Rosemont (past my place) and back to FTC.

COT:

Count-o-rama

Name-o-rama

Announcements: End of year Christmas Party on Dec 6th and Yule Rush on Dec 28

St Thomas mens pickup basketball is starting back up tonight at 9pm. DM me if you're interested or planning on going so we have an idea of numbers.

Prayers: many F3 wives, family members and friends, especially those experiencing loss and sickness whether new life or many years lived. This can be a tough time of year when tied to or remembering loss. Help us love those around us, be thankful for what we are blessed with and share those blessings with others.

AISISOMSA

F3 on 3!!

Backblast: 11/19/24

PAX: @TKO @Mr. Clean @Number 5 @Clouseau @De-escalate @Wilson @Mr. Chow @Tropic Thunder @Bluey @Larry

Count: 10

Moleskin: Rainey day, but runners/ruckers crush it rain or shine!!

The Thang: runners got between 5-6 miles in. We did the classic grand Ave hill. Although we are getting up the hill much faster, it is still miserable, but awesome. Ruckers, I actually forgot to ask them, but I know they got after it. Probably 3.5 miles.

Announcements: Basketball is picking back up at the St Thomas gym, Tuesdays at 9:00. Nothing like a 6 mile run in the AM then some sprints in the evening!! Comon out and join the party!

Christmas party, pay @Pappy

Prayers: @TKO ‘s wife and @Backhoe ‘s wife.

As Iron Sharpens Iron, So One Man Sharpens Another!!!

Backblast from #the-citadel

Date: 11/14

PAX: 7

@Clouseau @TKO (QIC) @Number 5 @Mr. Clean @Feedback @Wilson

FNG's: Josh Lattarulo (Cold Brew)

Introduction: Rain scared off a few good men from the usual Thursday crowd, was wet and windy at first but was perfectly fine after a bit. Running past Saint Thomas and that stretch of the avenue without power was a little ominous

Warm-o-rama: Stretching OYO

The Thang: Runners went South on the avenue towards Lowes. Runners were between 4.75-7 miles doing a tempo with 2-3 miles at a heightened pace in the middle of the run. @Mr. Clean led the ruck for a 3 mile loop down highland and back

COT:

Count-o-rama

Name-o-rama

Announcements: See the general channel if interested in Spartan Race at perfect North, talk to @Suga'

F3 will be doing a 5k in spring of 25. Get with @Tinker if interested in helping plan, coordinate etc. End of year Christmas Party on Dec 6th and Yule Rush on Dec 28

Prayers: @Tequila's wife, @TKO wife and pregnancy, @De-escalate mother in law, @Backhoe wife and pregnancy, @Grinder wife

AISISOMSA

F3 on 3!!

Backblast: 11/12/24

PAX: @Tinker @Mr. Clean @Number 5 @Clouseau @Backhoe @De-escalate @Roadie @Bluey @Tropic Thunder @TKO

WarmOrama – OYO

The Thang: 8 runners went down Memorial Parkway with the plan to make it to Kroger. The 3 really fast guys made it there, middle solo guy got really close, and the remaining 4 turned around with Kroger in eye sight. Total run was between 5.88 and 6.5 miles. Map of my group below. 2 ruckers went out and got close to 3.3 miles, with an exact ruck time of 60 minutes.

Announcements: Christmas party, December 6th, come out and enjoy!

Prayers: @Tequila @Backhoe’s wife and @TKO ' wife.

BACKBLAST: 11/07/2024

PAX: (10) @Grinder @Feedback @Wilson @Mr. Chow @Backhoe @Bluey @Mr. Clean @Tropic Thunder Lift Kit (DR) @De-escalate (VQ)

FNG's: 0

MOLESKIN:

With temps in the low-50s, sounds of leaves bustling, and a steady November breeze, the morning had that classic fall feel.

THE THANG:

We had 5 runners covering just over 5 miles, pushing the pace and tackling the route with determination. Meanwhile, 5 ruckers took on a solid 3 miles, embracing the weight and steady pace.

Announcements:

Dec 6th Christmas Party #xmas-party

Dec 28 Yule Rush

@Tinker - F3 5k beneficiary brainstorm

Final day for F3 swag - http://stores.inksoft.com/F3-FITNESS

Prayers:

@Tequila recovering from COVID

@Clouseau son for continued healing

@Mr. Chow friend who passed and dealing with memories

Lift Kit brother who is having surgery

For families on their pregnancy journey

For all those mentioned and anyone who is struggling, may God lift them up bringing them peace, strength, and courage.

@Grinder led us out in prayer

AISISOMSA

F3 on 3!!

BACKBLAST: 11/05/2024

PAX: (7) @Backhoe @Tinker @De-escalate @Bouncer @Larry @Roadie @Mr. Clean (QIC)

FNG's: 0

MOLESKIN:

A little warm for a November early morning run but still another beautiful start to the day.

THE THANG: 3 runners went out and ran a little over 5 solid miles including one strong hill to push us to our limits. 4 ruckers went out and tackled the town getting in a little over 3 miles! What a way to start the day. We were even graced with the spotting of @Wilson along the way to keep us going!

Announcements:

Dec 6th Christmas Party - #f2 channel

Dec 28 Yule Rush - must do event! More details will come be on the lookout.

@Tinker - F3 5k beneficiary brainstorm

The shirt sale link is up. Reach out to @Soprano with any questions. Time running out.

Prayers:

@Tequila to start feeling better

@Clouseau son

@Mr. Clean wife

@De-escalate mother-in-law surgery recovery

@TKO and @Backhoe's Ms and all those pregnant

AISISOMSA

F3 on 3!! (edited)

Backblast: 10/31/2024

https://www.mapmyrun.com/routes/view/6307290325/

PAX: (16) @Daisy @Tropic Thunder @Tequila @Grinder @Wilson @Feedback @Farm Boy @Mr. Chow @Backhoe @Bluey @TKO @Clouseau @Mr. Clean @De-escalate @Bouncer @Tinker (QIC)

FNG's: 0

Moleskin:

A little warmer than I bargained for, 65 degrees at dawn! But hey, I can officially check off a Citadel bucket list item: taking in the scenic views from Riverside Lookout. Well, what I could see in the dark, anyway. The route itself? Let's just say it didn't go easy on me! Big shoutout to all the HIMs who showed up this morning. You may not realize it, but knowing you were out there pushed me to keep going when I was ready to call it quits. Ruckers were out in masses this morning as well. This morning was a good one. Grateful for each of you, thanks for the motivation!

Warmorama:

Stretching OYO

Thang:

Announcements:

Dec 6th Christmas Party - #F2 channel, contact @Mr. Clean Clean with any questions or issues.

Dec 28 Yule Rush - must do event! More details will come be on the lookout.

@Tinker - F3 5k reach out if interested in helping plan, coordinate etc. Kicking things off end of this week.

Forgot to mention the shirt sale link is up. Reach out to @Soprano with any questions.

Prayers:

@Tequila's wife

@De-escalate mother in law

@TKO and @Backhoe wife and pregnancy

Praise - seeing @Feedback (knee) back on scene

Prayers going out to all the PAX this morning. Keep sharpening one another!

AISISOMSA

F3 on 3!!

Backblast from #the-citadel

Date: 10/29

PAX: 14

@Clouseau @TKO (QIC) @De-escalate @Tequila @Rooney @Bluey @Larry @Mint Julep @Suga' @Tinker @Nathan Sheets @Number 5 @Bouncer @Mr. Chow

FNG's: None

Introduction: too nice not to be out doing something this morning. Get out there later if you didn't yet today. Trying something new to mix in a Fartlek Workout.

Warm-o-rama: Stretching OYO

The Thang: Runners went North on the avenue towards Dayton turning around roughly at Lincoln Road @De-escalate led the ruckers on the same route just turning around sooner. Most runners were between 5.5-6 miles

10 Min Warmup

5 Min at pace

5 steady

4 min at pace 15 seconds/mile faster

5 steady

3 min at pace 30 seconds/mile faster

5 steady

2 min at pace 45 seconds/mile faster

5 steady

1 min at pace 60 seconds/mile faster

8 steady/cool down

COT:

Count-o-rama

Name-o-rama

Announcements: See the general channel if interested in Spartan Race at perfect North, talk to @Suga'. @Number 5 wanted a good family friendly thanksgiving time 5k, I'll share a link to the Edgewood Turkey Trot 5k which I personally recommend. F3 will be doing a 5k in spring of 25. Get with @Tinker if interested in helping plan, coordinate etc. End of year Christmas Party on Dec 6th and Yule Rush on Dec 28

Prayers: @Tequila's wife, @TKO wife and pregnancy, @De-escalate mother in law, @Backhoe wife and pregnancy, @Feedback knee

AISISOMSA

F3 on 3!!

Backblast: 10/24/24

PAX: @Clouseau @Farm Boy @Grinder @Tequila @TKO @Wilson @Bluey @Bouncer @Larry @Mr. Clean @Number 5 @Feedback @Gash @gator

Breakdown: 8 runners and 6 Ruckers

Moleskin: gorgeous morning.

Prayers: @Feedbackknee. @Tequila wife and daughter @TKO wife @Wilson co worker

The thang. Hill repeats. Go as hard as possible up the hill and slow down. Crushed it.

Backblast! Running & Rucking @ Citadel 10/22/24

DATE: 2024-10-22

PAX: @Gash @Tinker @Clouseau @Tequila @Backhoe @Bouncer @Larry @Mr. Clean @Wilson , Iron Chef

FNGs: None

COUNT: 10

MOLE SKIN:

The weather couldn’t have been better for this time of year—crisp but comfortable.

WARMUP: OYO

THE THANG:

Runners got in 5.5-6 Miles with modifications available.

Rucker got in 2.5 Miles lead by @Gash

ANNOUNCEMENTS:

Christmas Party and Rule Rush coming up, check slack for updates.

COT:

@Tequila wife, @Feedback injury recovery, @Wilson mother in law doing well.

BACKBLAST: 10/17/2024

https://www.mapmyrun.com/routes/view/6284517439

PAX: (10) @Mr. Clean @Grinder @Wilson @Iron Chef @Mr. Chow @Tequila @De-escalate @Gator @Backhoe @Tinker (QIC)

Moleskin: Ah, nothing like a brisk 36-degree morning to kick off a run! God is good and He keeps us humble, especially when we don't know what we’re getting into. This mornings run, the route looked like a nice, friendly circle. Sure, @Wilson gave us the headlamp warning for safety, but not one soul mentioned the ending was a roller coaster track! Up, down, repeat. This had me flashing back to a Spartan Race at Perfect North. But, hey, we all made it through and lived to run another day. Awesome crew out there this morning, running and rucking.

Warm-O-Rama: OYO

THE THANG:

@De-escalate led the ruckers - Great job!

Announcements:

Dec 6 Christmas Party

Dec 28 Yule Rush - Highly encourage anyone who has not participated in the Yule Rush to make this the year. Great time!

COT:

@Tequila - wife

@Backhoe - Grandma fell (healing and strength)

@Clouseau wife - (praise for recovery)

@Feedback - (healing) praise to see him at #the-armory moving along showing progress

AISISOMSA

F3 on 3 (edited)

BACKBLAST: 10/15/2024

PAX: (7) @Mr. Clean @Clouseau @TKO @Tropic Thunder @Bluey @Wilson @Tequila

FNG: (1) Iron Chef (Nathan Sheets)

Moleskin: Finally feels like fall. Nice Cool drizzle with a nice crispness in the air.

Warm-O-Rama: OYO

THE THANG: 6 runners tackled @Clouseau favorite route in reverse going down Grand Ave. getting in over 5 miles. @Wilson led himself and @Tequila in a ruck through town.

Dec 6 Christmas Party

Dec 28 Yule Rush

COT:

@Tequila wife

AISISOMSA

F3 on 3 (edited)

Backblast: 10/10/2024

PAX: 13 @Farm Boy @Wilson @Grinder @Feedback @Bluey @Clouseau @Tequila @TKO #gator, @De-escalate @Backhoe @Mr. Clean @Tinker @Zo

FNG: 2 – Mr. Chow (Jeff - no way do I know the spelling of last name) and Daisey (Charles Hoffman)

WarmOrama – OYO

The Thang: Runners: Record number today, beat the previous record of 14. About a one mile light jog to Highland Park, near the dog park. From there we did five 400 meter sprints (in two groups), and then did two 100s as we were leaving. Light jog back to FTC. As always, pretty intense…. Got to push yourself on these. The three ruckers went out and got after several hills, good work!

Announcements: None, see other backblasts

Prayers: @Feedback, got a kneed injury during the sprints, @Tequila wife, @TKO wife, @Backhoe wife, @De-escalate mother in law is going in for third surgery in 12 months, and his friend who passed away.

Backblast from #the-citadel

Date: 10/8

PAX: 8

@Clouseau @TKO (QIC) @De-escalate @Mr. Clean @Tequila @Rooney @Bluey @Larry

Introduction: Crisp cool fall mornings are perfect running weather Took two selfies before actually starting the video recording during wrap up

Warm-o-rama: Stretching OYO

The Thang: Runners went south on the avenue, right on grand and back up to highland hills Park for a little gravel trail time. Did a loop around the park and then back from whence we came for a 5 mile morning jaunt. @De-escalate led the ruckers on their Burnett Ridge Route.

COT:

Count-o-rama

Name-o-rama

Announcements: Iron Pax Challenge has wrapped up. End of year Christmas Party on Dec 6th and Yule Rush on Dec 28th

Prayers: @Tequila's wife, @Clouseau's wife, @De-escalate's friend who passed

AISISOMSA

F3 on 3!! (edited)

Backblast: 10/03/24

https://www.mapmyrun.com/routes/view/6267572272

Pax: (11) @Feedback @Tequila @Grinder @De-escalate @Gator @Mr. Clean @Clouseau @Larry @TKO @Firewall @Tinker QIC

First @Tinker Q here at #the-citadel and it was fantastic! Nice chill, great morning for running, and the fog... awesome to be running in unfamiliar areas, dark, and foggy. Runners ran +/- 5 miles, something I came up with using MapMyRun, didn't realize it until this morning but the course created a Longhorn with its tongue sticking out. Shout out to @TKO for helping me stay honest and guide the way.

@De-escalate led the Ruckers on a fun-filled adventure.

Announcements:

Keep an eye out on the #coe (calendar of events)

10/4 - This Friday at Community Family Church (CFC) Men's Fight Club (Food, Fellowship, Faith )

12/6 - F3 Christmas Party at @Throne place

12/28 - Yule Rush – A must do event if you have never participated in one. Great fun and super entertainment!

COT:

@Wilson as he is traveling and participating in the Bourbon Chase.

All impacted by the hurricane and floods

@Clouseau - wife (surgery) prayers for successful procedure and healing

@Number 5 - Traveling, prayers for him and his family while he is away

@Gator - Friend who seperated from his finance. Prayers for strength and healing.

@Tequila - Prayers for his wife

AISISOMSA

Great day today at the Citadel!!!

Backblast: 10/1/24

Pax: @Mr. Clean @Bouncer @Larry @Wilson @Clouseau @De-escalate @Tropic Thunder @Tequila

Runners crushed the North Grand Ave hill, a little over 5 miles and got done by 6:14, so we can a little extra and found the rucking group, so we finished up walking with them. Ruckers did some zigzagging through north ft Thomas looking for hills.

Backblast! Running and Rucking Around The Citadel

DATE: 2024-09-26

AO: #backblast

PAX: @Larry @Firewall @Tinker @Backhoe @Bluey @Tequila @Feedback @Clouseau @Wilson , Gator

FNGs: 1 Gator

COUNT: 10

Was a great morning for some cardio!

Weather was in the low 60's, no humidity and dry. Multiple whiffs of skunk along the way was the only drawback.

WARMUP: OYO

THE THANG:

Runners tackled multiple hills on their way to 5-6 miles

Rucker (1) tackled the streets of Fort Thomas on the way to success

MARY: No Mary this time

ANNOUNCEMENTS: Golf outings this weekend.

COT: @Tequila wife, @Clouseau father-in-law doing much better, FNG (Gator) friends newborn is in NICU premature delivery, @Wilson co-worker scheduled cancer surgery coming up.

Prayer on the outro.

AISISOMSA

F3 on 3!

Coffee-Roma afterwards for some F2.

Backblast: 9/24/24

PAX: @Clouseau @Number 5 @Mr. Clean @Larry

Count: 4

Moleskin: pouring down rain. It was awesome!

The Thang:

As described by @Wilson and @Mr. Clean this was a beat down as if #the-armory and #the-citadel had a baby and it went right to the terrible twos. We ran .5 mile as fast as we could- pushing ourselves. Wes Banco to St Thomas. At St Thomas 30 Merkins, then back to Wes Banco, 30 air squats, back to St Thomas, 30 dips, back to Wee Banco 30 jumping split squats, rinse and repeat for 2 miles of intense run. No merlot was spilled.

Prayers: @Clouseau father in law and @Tequila wife.

Backblast from #the-citadel

Date: 9/17

PAX: 11

@Clouseau @TKO (QIC) @De-escalate @Grinder @Mr. Clean @Tequila @Rooney @Backhoe @Number 5 @Wilson @Tropic Thunder

Introduction: venturing a little off the beaten path and got some on some gravel in tower park

Warm-o-rama: Stretching OYO

The Thang: Runners went south on the avenue and into tower park into the gravel trail behind the amphitheatre, missed a turn and ended up on trail a little longer than intended (my bad) and then back up the the hill and out by the basketball courts. Headed down the avenue till the overpass and back to #the-citadel. Ended up with about 5.75 mi. @De-escalate led the ruckers to highland hills trails and then back for about 2.5 mi.

COT:

Count-o-rama

Name-o-rama

Announcements: Iron Pax Challenge continues in September, show up to #the-armory on Saturdays to partake. F3 Family Picnic this weekend. Multiple F3 sponsored golf outings coming up on the 28

Prayers: Pregnant F3 wives, @Tequila's wife, @Clouseau's father in law, @De-escalate's family member, @TKO's wife and daughter Lucy @Grinder's wife

AISISOMSA

F3 on 3!!

Backblast from #the-citadel

Date: 9/12

PAX: @Mr. Clean @Clouseau @Wilson @Backhoe @Feedback @Firewall @Gash @Soprano @Grinder @De-escalate

Count: 10

Introduction: Great weather for a run to start the day off!

Warm-o-rama: Stretching OYO

The Thang: Runners tackled a few hills and finished strong after around 5 glorious miles. @Gash led the ruckers around town for about 2.5 miles

COT:

Count-o-rama

Name-o-rama (@Feedback and @Firewall left before Name-o-rama)

Announcements: @Soprano talked about the upcoming family picnic.

Prayers: @Soprano new grandson's birth today, @Clouseau's father in law, @Wilson wife injury

AISISOMSA

F3 on 3!!

Backblast! Citadel Run/Ruck

DATE: 2024-09-10

https://connect.garmin.com/modern/activity/16996444205?share_unique_id=46

Q: @Number 5, @Gash

PAX: @Grinder @Larry @Tequila @De-escalate @Clouseau @Mr. Clean @Wilson @TKO @Tropic Thunder @Bouncer

FNGs: None

COUNT: 12

WARMUP: 5 min OYO stretching

THE THANG: runners - loop down towards target in Newport, up memorial Pkwy.

Backblast from #the-citadel

Date: 9/5

PAX: 12 (1 FNG)

@Clouseau @TKO (QIC) @Feedback @Bluey @De-escalate @Grinder @Mr. Clean @Tinker @Tequila @Rooney @Backhoe @Firewall (FNG)

Introduction: Good weather for a run and glad to get it in before the day heats up. Also rather than going up grand @Feedback prefers to think of this route as getting to go down highland power of positive thinking I suppose.

Warm-o-rama: Stretching OYO

The Thang: Runners tackled the grand avenue hill by heading down highland, left on 27, right on grand and back up to #the-citadel. Two runners added a little extra for about 5.8 mi and kept going till the avenue and went back past Saint Thomas and the rest went back highland. @De-escalate led the ruckers to highland hills trails and then back for about 2.5 mi.

COT:

Count-o-rama

Name-o-rama

Announcements: Iron Pax Challenge starts now that it's September, show up to #the-armory on Saturdays to partake. @Clouseau will be heading up an Exodus 90 group come the new year in preparation for Easter.

Prayers: Pregnant F3 wives, @Tequila's wife, @Clouseau's father in law.

AISISOMSA

F3 on 3!!

Backblast: 9-3-24

Pax: (7) @Mr. Clean @Clouseau @De-escalate @TKO @Bluey @Tropic Thunder @Backhoe

Moleskin: crisp 55degrees. Perfect running weather.

WarmORama: OYO. Show up ready to run!!

The thang: a repeating hill loop. The 5 runners got 5 miles in, elevation change below. Ruckers did the same route, just less rotations.

Announcements: Exodus 90 is a religious exercise that pushes men spiritually and physically. @Clouseau will be leading a group. More information to follow.

Prayers: @Clouseau’s father in law and @Mr. Clean’ father.

Backblast: 8/29/24

Pax: @Mr. Clean @Clouseau @TKO @Bluey @Tropic Thunder @Wilson @De-escalate @Larry @Tequila @Gash

Moleskin: Clear but sticky morning

Warm-o-Rama: OYO

The thang: Runners did a nice out and back getting between 5-6 miles in with a nice long steady uphill to finish it out. @Wilson took out the ruckers and crushed it.

Announcements: #the-amazon- convergence on Labor Day. Let’s pack it in.

Prayers: @Tequila ‘s wife. @Clouseau father in law

Backblast from #the-citadel

Date: 8/22

@Clouseau @TKO @Tropic Thunder @Feedback @Bluey @De-escalate @Grinder @Mr. Clean

PAX: 8

Introduction: Beautiful Cool Morning, @Feedback was regretting leaving his sleeves at home.

Moleskin: Apparently people do go to the dog park in the dark at 6 in the morning. Someone was there hanging out with their furry friends watching us sprint towards them... No barking though, mine would have.

Warm-o-rama: Stretching OYO

The Thang: 5 runners got some speed work in at Highland Hills Park after a 1.8mi warmup to get there we did (4) 400's with 400 cool downs between. We took roughly the same route back as a 1.8 mi cool down for a total of about 5.6mi. @De-escalate led the ruckers to highland hills trails and then out the back of the park to Ohio Avenue and back to #the-citadel for about 2.7 mi.

COT:

Count-o-rama

Name-o-rama

Announcements: see the main channel for info on the upcoming labor day convergence.

Prayers: Pregnant F3 wives, @Grinder's wife, @Tommy John's Dad who I believe is home now.

Backblast: 8/20/24

Pax: @Clouseau @Backhoe @Number 5 @Tequila @Mr. Clean @De-escalate @Bluey @Bouncer @TKO

Moleskin: little chilly but a great day for a run.

Warm-o-Rama: OYO

The thang: as always, Ruckers went out and crushed it. Runners did the route over to Alexandria Pike then up Grand Ave hill. Always a killer. Slower group did 5 miles, fast guys did 6. Ended with 4 minutes to spare.

Announcements: #the-amazon- convergence on Labor Day. Let’s pack it in.

Prayers: @Tequila ‘s wife. @Clouseau father in law, @Tommy John father, @Backhoe wife and all the unborn children.

Backblast from #the-citadel

Date: 8/15

@Clouseau @TKO @Tropic Thunder @Feedback @Bluey @De-escalate @Larry @Tequila @Backhoe @Grinder @Skippy @Bouncer @Picasso

PAX: 13

Introduction: @TKO VQ

Warm-o-rama: Stretching OYO

The Thang: 7 runners and 6 ruckers went off road and got some trail time in at Highland Hills Park. Runners got 5.2 mi. Ruckers got about 2 mi in. @De-escalate led the ruckers. Runners looped down to Grand and Pentland before heading to the trails and Ruckers went straight down Highland. It was nice seeing the ruckers twice mid route on the run and no one got lost

COT:

Count-o-rama

Name-o-rama

Announcements:

Prayers: Pregnant F3 wives, @Grinder's wife, @Tommy John's Dad (edited)

Backblast!

Date: 8/8

@Mr. Clean @Clouseau @TKO @Tropic Thunder @Feedback @Rooney @Bluey @De-escalate @Soprano @Pappy @Larry @Tequila

PAX: 12

The thang: 7 runners and 5 ruckers embraced going against gravity and conquered hill repeats. Runners and ruckers got after it for roughly 55 minutes, finishing strong!

Announcements: @Pappy shared some amazing stats about the growth of F3 in our region

Prayers: Kids starting school

Video: Sorry guys, ran into technical difficulties and the video didn't save! I'll do better next time

Backblast: 8/13/24

PAX (11): @Clouseau @Number 5 @Tequila @Wilson @Mr. Clean @TKO @Tropic Thunder @Rooney @Larry @Bouncer @De-escalate

WarmOrama: OYO

First Tuesday as #the-citadel and a great turnout.

Ruckers did their think like always, 6 of them. The three fast runner got about 6.3 miles, slower runners got in 5.5. Solid day. 4 pax went into FTC for some F2

Announcements: none

Prayers: @Tommy JohnJohn’s dad @Tequila’s wife all the F3 spouses/children who are pregnant.

AISISOMSA

Backblast

Date: 8/1

@Clouseau @Tequila @Capo @Grinder @TKO @Tropic Thunder @Larry @Feedback @Rooney @Mr. Clean @De-escalate @Backhoe

PAX: 13

FNG: Bluey

Announcements: st Thomas is looking for men to join the choir! Reach out to @Tequila if interested

Prayers: @Mr. Clean’s father for heart procedures.

Backblast! 60s in July!

DATE: 2024-07-18

Q: @Number 5, @De-escalate

PAX: @Capo @Mr. Clean @Wilson @Tequila @Grinder @Backhoe @Tropic Thunder @TKO @Picasso , Adam Plyman (F3 - Feedback) PP mr clean

FNGs: 1 Adam Plyman (F3 - Feedback) PP mr clean

COUNT: 12

WARMUP:

quick OYO stretches, 6 ruckers and 6 runners, de-esclate led the rucking group.

THE THANG:

runners went south towards highlands heights, flipped a Lowes and got 6 miles in.

COT:

shirt order coming, keep stepping up and leading. LOVING the growth!

The-Citadel, July 11

@Grinder QIC, @TKO @Tropic Thunder @De-escalate @Mr. Clean and FNG Charlie Lester Tequila.

Three runners, 3 ruckers. The air was crisp and clean, the sunrise awesome. Welcomed our FNG, Tequila (Charlie Lester).

Clouseau

2:26 PM

Date: 4th of July

PAX: @Number 5 Descalayot: @Picasso @Grinder

Count: 5

That thang: @Number 5 just went crazy and ran 6 minutes miles. @Picasso did a normal run, the remaining did a solid ruck. Great hills. Quick F2 to follow.

Backblast:

Date: 6/27/24

PAX: @Capo @Larry @Tropic Thunder @Grinder @Mr. Clean @Soprano

Count: 7

Beat down: 6.2 mile run and the ruckers got after it for 57 minutes. Beautiful morning. F2 in Ft Thomas coffee followed.

Announcements: #the-citadel will be open on 4th of July. Following that will be the Firefracker 5K starting at Tower Park then the Ft Thomas parade. We need volunteers and candy. If you are going to walk in the parade, be at Highlands High school by 9:00.

BACKBLAST: 6/20/24

PAX: (7) @Soprano @Larry @Capo @Grinder @Clouseau @Tropic Thunder @Number 5 (QIC)

Moleskin: 70s and muggy to start out the day. Not ideal running weather but we made it though.

Warmorama:

OYO static and dynamic stretches for 5 min

The Thang: 1Hr run and ruck

Runners went the hilly way down towards Newport and back. ruckers took the flat route out towards the armory and back

COT:

6/22 fowling event in Cincinnati, June F2 event

6/30 F3 Dads, check slack for details

7/4 fort Thomas parade, presidents park parade. 5k and 17.76 mi run

Shirt run for the next 10 days.

20240620_063658.mp4

Backblast: 6/13/2024

Ask: #the-citadel

PAX: @Mr. Clean @Number 5 @Capo @Grinder @Juice @TKO @Larry

FNG: 1. Tropic Thunder

Moleskin: beautiful day

WarmOrama: OYO

The Thang:

@Juice put the rucking crew through a hard hill workout. 55 minutes

The runners split up a bit and 3 guys did 5 miles in 50 minutes and ended with some mercins and some an workout

The remaining 3 runners beasted on and did 5.8 miles.

Announcements: F2 dad’s event in June 30th, bring your kids. Fort Thomas 4th of July parade and 5k run is coming up. Need volunteers to be part of the F3 float. Also, @Number 5 let me know if I am wrong, but we are also in the Edgewood 4th of July parade. F2 event this Saturday, Fowling.

Prayers: @Grinder wife and @TKO good friends father in law.

Backblast: 6/6/2024

PAX: @Grinder @Larry @Number 5 @Capo @Mr. Clean @Rooney

Count : 7

The Thang: 5 runners, 2 ruckers. Workout time one hour. Running out and nameORama below.

Announcements: July 4th Edgewood and Ft Thomas parade. Get signed up for those 5ks!!!!

F2 event with children. June 30th at 12:00

Backblast:5/30/2024

PAX: @Larry (PP) @Grinder @Wreck it Ralph @TKO @Rooney @Mr. Clean @Capo

@Soprano (QIC). @De-escalate. (FNG)

Moleskin: Humidity was high this morning.

The Thang:

(6) Ruckers (3) Runners

Rucker went at a slower pace then normal and ran 10 minutes late.

COT:

Continued prayers for @Wreck it Ralph neighbor

Thankful for family.

Thankful for @Butter& @Number 5 new babies.

“AS IRON SHARPENS IRON SO ONE MAN SHARPENS ANOTHER “

SOPRANO OUT!

Backblast: 5/2324

PAX: @Clouseau @Larry @Grinder @Soprano

Moleskin: perfect morning for a ruck

The Thang: 4 men today, all rucked. We went from FTC up to the #the-armory and back. We wanted to say goodbye to #the-armory before it gets demolished next week. Good conversation and then coffee right after.

WARMORAMA: OYO

Announcements: need more PAXs for Memorial Day parade. Reach out to @Soprano

Prayers @Number 5 baby is on the way

As Iron Sharpens Iron, So One Man Sharpens Another.

Backblast! 5/16/24 Citadel run/ruck

DATE: 2024-05-16

PAX: @Clouseau @TKO @Wreck it Ralph @Larry , rooney, Jay Spicer F3 Mr. Clean (PP Clouseau)

FNGs: 1 Jay Spicer F3 Mr. Clean (PP Clouseau)

COUNT: 7

WARMUP: light streching OYO, named Rooney before the BD becase he'd left twice early the past 2 weeks.

THE THANG:

50 min run ~6mi

50 min ruck ~3mi

COT:

Jay EHd by Clouseau, family runs a chemical business for indsutrial cleaners, so named him Mr. Clean

Murch 5/25 #the-executive and #the-black-pearl be ready or be square

5/27 memorial day 7am BD at #the-armory

5/27 memorial day parade park hills taking from from Girls ND scholl on dixie hwy

shifrt run for NKY region, BP and executie

Backblast: 5/9/24

PAX: @Clouseau @Hammer Time @Jason Steffen @Number 5 @Larry @TKO

FNG: I failed to give Steffen a name again.

WarmOrama: OYO

The Thang: two routes. One was a mile shorter that I wish I did, as I almost died coming up memorial parkway hill. The Ruckers crushed it as always.

BACKBLAST: 5/2/2024

PAX: (8) @Clouseau @Hammer Time @Number 5 @Picasso @TKO @Grinder @Larry FNG (left early, did not get a name - but he’ll be back)

Moleskin: so weird one today. @Number 5 just beasted the run. The rest of race went at our own pace and room it easy, preparing for the Flying Pig this weekend. Only two ruckers, I joined them halfway through and great conversation going on there, specifically related to health and fasting.

F2 followed inside FTC

Backblast: 4/25/2024

PAX: @Clouseau @Gimp @Juice @Larry @Grinder @Number 5 @Picasso @Pappy @TKO one FNG (Hammer Time) @Wilson @Wreck it Ralph @Hobbs and a few dogs.

Moleskin:

6 mile run, solid hill involved

Rucking crew went for one hour, got 3+ miles in. As always @Clouseau and @Juice started at 5:00 to get some bonus ruck time in, all our welcome.

Prayers : @Grinder wife.

F2 followed in FTC.

Backblast! Picasso didnt hurt himself this week!

DATE: 2024-04-18

PAX: @Picasso @Grinder @Larry @Clouseau @Roadie , NathanBrugger F3 TKO (PP Clouseau)

FNGs: 1 NathanBrugger F3 TKO (PP Clouseau)

COUNT: 7

WARMUP:

quick stretching OYO

THE THANG:

5 pax ran, 2 pax rucked

runners went north towards bellevue out and back 55 minutes

timed it nearly perfect with the ruckers

COT:

nuts for nick 5k 4/21

picasso family

#5 wife with pregnancy

keep the FNGs rolling

Praise be to him!

#5 out

Backblast: Thursday, 2/29/2024

AO: Citadel (likely new name or running AO)

Pax: @Number 5 @Soprano @Roadie @Juice @Clouseau @Picasso @Grinder

Moleskin: 25 degrees

WarmOrama: OYO

The Thang: 3 men went on a 50 minute ruck, while 3 man ran 5.6 miles. Great day. F2 followed.

Backblast! Water District Loop

DATE: 2024-03-07

PAX: @Grinder @Picasso @Clouseau @Juice @Larry

FNGs: None

COUNT: 6

Warmorama:

OYO stretching

THE THANG:

5.75 mi loop going down towards Newport and back up into fort Thomas along memorial parkway. @Picasso and @Larry made the run very enjoyable!

Rucking group consisted of @Juice, @Grinder and @Clouseau. They rucked about 3.2 mi

COT:

Nuts for Nick in April

Spartin race in June

Basketball starts next Mon for Tinker church group

DATE: 2024-03-14

Q: @Soprano

PAX: @Captain @Picasso @Clouseau @Grinder @Soprano , Juice,Larry , None

FNGs: 1 None

COUNT: 7

52 degrees and nice out.

WARMUP: grass grabbers 10 IC

Michael Phelps OYO

Willie Mayes Hayes 10 IC

Grady Corns 10 IC

Stretch OYO

THE THANG: Run/Ruck for 50 minutes

MARY: none

ANNOUNCEMENTS:

Nuts for Nick

Cyclones game

Shirt run

COT:

@Picasso Friend

@Clouseau elbow

@Captain continued recovery

“AS IRON SHARPENS IRON SO ONE MAN SHARPENS ANOTHER”

1-2-3 F-3

Soprano out!

Backblast 3/21/2024

PAX: @Griswold @Tommy John @Grinder @Roadie (QIC)

Moleskin

Very cool morning in front of FTC…got moving with a quick warmarama. @Griswold was the sole runner this morning heading south towards #the-armory while us ruckers headed towards Grand Ave (west) and did a loop up Churchill Rd.

Started with a brief warmarama with the usual Abe Vigodas, WMHs, Grass Grabbers and OYO leg stretches

Announcements

Get your brackets filled out by NOON today!

TAPS

Griswold family and for my son in honing in his new T1D medical devices

Backblast: 3/28/24

PAX: @Juice @Clouseau @Grinder @Larry @Number 5 @Picasso @Scoop

Moleskin: Perfeft morning to be outside working out!!

WarmOrama: OYO

The Thang

3 guys ran, 5+miles

4 guys and a dog rucked, 3+ miles.

Announcements: get signed up for nuts for Nick!! Rucking will begin at 5:00 going forward. We will swing back around at 5:30 to pick up additional ruckers and see the runners off. My plan is to ruck for 30 and then run. Best of both worlds.

April 6 is a convergence #the-executive , 7:00 am. Yes, we will have some cardio built in. (edited)

Backblast: 4/4/24

AO: #the-citadel Aloha version at Diamond Head State monument in Oahu

Pax: 1 @Tommy John + Fam

Moleskin: 78 degrees, sunny with wind gusts up to 20mph

Warmarama: stretch in the parking lot and apply sunscreen

The Thang

Rucked 1.6 miles 762 feet of elevation up to the top of the crater of Diamond Head monument and back carrying a 45 pound "ruck sack" (5 year old daughter on my shoulders).

Thankful for the gift of this amazing view and time with family.

Miss the F3 grind. Will see you guys soon! Mahalo!

BACKBLAST: Thursday 4/4/2024

PAX: @Clouseau @Gimp @Larry @Number 5 @Juice @Grinder @Picasso

Moleskin: chilly morning

WarmOrama- OYO

The Thang: @Juice and @Clouseau started at 5:00 and got some extra rucking in. Runners took off at 5:30, and we picked up @Grinder around 5:35 (we were late grabbing him, we’ll figure out the bonus 30 minutes and end on time). Met back up for F2 at 6:30 inside Ft Thomas Coffee.

Announcements: #nick-hamburg-run

Roadie 9:19 AM

Backblast 4/11/2024