Month: June 2025

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Monday Morning Blues

AO: westeros
Q: Old Maid
PAX: CubCadet, Natural Ice, Pep, Red Skull, Tim the Toolman, Vector, Michelin Man, caprate, Old Maid, None
FNGs: 1 None
COUNT: 10
CONDITIONS: Warm and humid

WARMUP:
30 SSH IC
30 Arm Circles IC
10 Meekins
Hamstring / Glute stretches
Willie Mayes / Good Mornings OYO

THE THANG:
Mosey to the circle by the gym.
Split into 2 teams. With one member from each team running the circle, the rest of the PAX performed squats. When the runners were finished, then next team members in line took a turn running, while the rest of the PAX continued to do squats. Continued until all members ran.

Repeated process four more times doing Freddy Mercuries, Carolina Dry Docks, Reverse Lunges, and Merkins.

Also did:
– 30 WWIs
– High knees / burpees
– Mosey back to start
– 5 minutes of merry

MOLESKINE:

ANNOUNCEMENTS:
July 4th convergence at Handsomizer

COT:
No call outs. Prayers for leadership and the country

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Nice Throw, Now Do Some Burpees

AO: handsomizer
Q: Firefox , Freakonomics
PAX: Purple Tiger, Salami, Natural Ice, Old Maid, SalPal, Vector, CubCadet, Papa Bear, Hedwig
FNGs: None
COUNT: 11
CONDITIONS: A little soupy

WARMUP:
15x SSH
10x FLBAC
10x RLBAC
10x Good Mornings
10x WMHs

THE THANG:
Part 1, led by Freakonomics :
OYO, PAX did the following
– 20 Merkins, plank hold till all in
– 40 Squats, chair hold till all in
– 20 Carolina dry docks, dry dock hold till all in
– 40 Lunges, squat hold till all in

Mosey down to the field
Part 2, led by YHC: Ultimate Frisbee!
Team Bomber-ish: Purple Tiger Hedwig Papa Bear Firefox
Team Handsome-ish: SalPal Freakonomics Natural Ice Salami Old Maid

Scoring teams walked and did 5 burpees. Scored upon teams stayed and did 15 merkins. Team Handsome-ish rotated out a player who exercised on the sidelines. Team Bomber-ish did a fair number of burpees to start but Team Handome-ish mounted a comeback late that was not enough to make up the margin that no one was keeping track of.

CubCadet and Vector walked and heckled. You can’t have ultimate without hecklers. This is the way.

MOLESKINE:
– Enjoyed witnessing Hedwig discover of the joy of ultimate. “I get why lacrosse players quit the team for this!”

ANNOUNCEMENTS:
– Game night next Friday, YHC hosting
– Convergence at greenmachine, check Slack
– July 4th convergence, check Slack

COT:
– Job searches and friends/family health
– All PAX shared a word/phrase of gratitude

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Buddy EMOM

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, morning stār, Sparrow, Timber, El Capitan, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: low 60s & dry :pinched_fingers:

WARMUP:

– Downdog – Cobra – Sprinters Stretch w/ slow-mo merkins
– Back stretches
– Baby arm circles / BacBacs 10x in cadence
– Cherry Pickers 10x in cadence
– Motivators to 5

THE THANG:

Buddy EMOM

Partner up & choose a station. You & your partner will be performing 10 rounds (5 rounds per person) of each exercise, beginning every minute 45 seconds

Rest / soviet shakes with any extra time you have left.

After 10 rounds are complete, you will mosey with your buddy to the stop sign & back.

Rotate to next station & begin new set when all PAX are ready.

Stations are:

Arms
Superman merkins x10
Hangs until partner finishes

Legs
Monkey Humpers x20
Spiccolis until partner finishes

Core
V-Ups x15
Plank until partner finishes

Took a final mosey down Goodpasture & returned by 6:15

MOLESKINE:

In the season of Father’s Day, I encouraged the PAX to seek to draw near to their kids & not let the mistakes of their own dads control them. We have a choice to draw near or keep away. Draw near & reach out to other men for encouragement & fellowship.

Closed out with the Lord’s Prayer.

ANNOUNCEMENTS:

Check 2ndf on Slack for details on Nerf Night w/ Wolfpack & co. Looks like another game night with Firefox is coming up too!

Keep an eye on the Slack for special announcements coming soon as well.

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure leading y’all this morning!

:el-capitan:

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Pool Party Pump

AO: devilsden
Q: McAfee
PAX: Flash, Skeet, Meat Sweats
FNGs: None
COUNT: 4
CONDITIONS: beautiful morning

WARMUP: no time, only pump

THE THANG: arms all day! Modified ascending Pavel ladder:
Press
Floor Press
Curls
Tricep Extension
All sets x5 per arm, then x6 x7 x8 and back down. Every 5mins AMRAP swings or snatches

MOLESKINE:

ANNOUNCEMENTS: Spartan Race!! Skeet cooking up a July 4 CSAUP

COT: grateful for great men!

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Mora Dora

AO: titan
Q: DintyMoore
PAX: Pep, Chunks, CubCadet, Papa Bear, Tim the Toolman, Vector, SalPal, Young and Restless, Cropduster, Purple Tiger
FNGs: None
COUNT: 11
CONDITIONS: Heating Up

WARMUP: mosey without the Q

THE THANG: Q located the rest of the group after picking up the six

Tag Team Dora Murph
200 Pull-ups (modified to 150)
400 Pushups (modified to 300)
600 Squats (modified to finish)

Partner ran from playground equipment to the top of the hill and back. Partners worked together to complete the challenge.

MOLESKINE:
Do what you can, not what you can’t!

ANNOUNCEMENTS:
Go to GreenMachine on 6/26
July 4th Convergence at Handsomizer

COT:
SYITG

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Full Moon in June! Happy Halloween! =?utf-8?q??= 🎃 🐺 🌕

AO: middle-tooth
Q: Toothless
PAX: Oatmeal, DrRupp, Matador, Pepsi, Focker, Esposa, Pole Dancer, Betty Ford
FNGs: None
COUNT: 9
CONDITIONS: Perfectly pleasant, clear skies, bright as day

PLAYLIST: https://open.spotify.com/playlist/59GuzDm447UdTWAVqQZlbo?si=1ca8db418ce14815

WARMUP:
– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10

THE THANG:

Mosey to tennis courts (the upside down)

First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the verses. Lots of scary stuff in that song!

Cue the Deck of Horrors!!!

Circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Face cards trigger 10 reps of a harder exercise
– Aces have their own devilry
– Next man up does half reps to keep the cards moving

Spades :spades:
– Digits = Squats
– Faces = Squat Jumps
– Ace = Broad Jump to the other fence and back
Clubs :clubs:
– Digits = LBC’s
– Faces = WW1’s
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hopping Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to fence and back

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. Got up to 4 each when increasing by 1 every 2 rounds.

MOLESKINE:

Cotton Eye Joe continues to be a fan favorite. The IT bands were burnin’! Got through all the aces too, pretty evenly spaced. Good all around work done by the PAX this AM!

ANNOUNCEMENTS:
– 4th of July Convergence!
– 6/26 Convergence @ greenmachine

COT:
– The men shared and I prayed us out to Jesus Christ, who is always with us

An absolute honor to lead men – thanks for indulging my out-of-season Q!

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Butterfly Tag & Tabata War

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, AAA, Papa Bear, Pitmaster, Derby, morning stār, Stubs, Sparrow, El Capitan, Tebow, Étouffée, Sooie, @Sandlot (2.0), @IceBox (2.0), @FishBiscuit (2.0), @Tonks (2.0), @Eagle (2.0), @Bookworm (2.0), @CreekRunner (2.0), @Bumblebee (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 22
CONDITIONS: Very foggy! Low 60s

WARMUP:

Climber stretches with some added back + quad work. So nice.

Took a mosey to the old Anderson house & back.

THE THANG:

Part 1 – Butterfly Tag

Mosey to lit cones in field.

Two pax are IT, trying to tag everyone else.

All PAX must perform “flying motion” while evading taggers (BACS, raise-the-roofs, Moroccan Night Clubs, etc.).

If tagged, you become a cocoon & perform 10x Lotus squats (arms clasped straight above head) before returning to game.

Game ends when 3 minute timer buzzes. Repeat with new taggers.

Part 2 – TABATA WAR

Mosey to flood table.

Count off into two teams.

4 identical Tabata stations for both teams, opposite sides of flood table.

Stations are:

Step-Ups
Bird Dogs
Elevated Merkins
LBC’s

30 seconds on, 15 seconds to rotate.

Deck of cards, shuffled & split on the flood table.

After a full round of exercises are complete, two pax will meet at the table to play a game of War. Best 3 out of 5.

Loser must flick the spinner of doom & their team will perform whatever the pointer lands on:

5 burpees
Sprint to backstop, mosey back
10 Lt. Dans
15 Carolina Dry Docks

Winners stay loose with Soviet Shakes

Played 5 rounds… Team #1 was victorious (3-2)!

MOLESKINE:

My girls & I experienced the joy of the Lord serving at a special VBS last week. Encouraged the PAX to look for opportunities to serve in your community & church alongside your kids. It is so worth it!

ANNOUNCEMENTS:

Check Slack & stay tuned for 4th of July Convergence! :flag:

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure to lead y’all this morning!

:el-capitan:

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Judy, Young and Restless, Chunks, hambone, Salami, Barney, Decaf, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS: Beautiful 63 degrees

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, WMHs, Stretching

THE THANG: Partner up and RUN!!! This morning we had 5 PRs from the 4:13 Strong men and at least 3 PRs for the F3 PAX. A great effort and attitude at The Stronghold today by all. This is the first class that has a real chance at reaching a sub-30 “All In” time.

MOLESKINE: The right partner can make us stronger, faster and better. We have seen some great improvements on Tuesday morning as we set intentional goals and work together to reach them. Thank you to the F3 PAX who have consistently joined us to run with this class. Only one more run to go.

ANNOUNCEMENTS: Signing Day is 11:30am next Friday, 6/20.

COT: Bobby Hill closed our group by leading us in prayer.

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Get the Led Out

AO: detention
Q: Donkey Hammer
PAX: Uncle Jerry, EZ-Go, Accounts Receivable, Deep State, Esposa, Focker, Michael Freiburg, Movin On Up, Tinkertoy, Topanga
FNGs: None
COUNT: 11
CONDITIONS: 65, moderate humidity

WARMUP:
1st warmup – ssh, wmh, gm
2nd warm up – walking imperial walkers, walking hillbillies, side shuffle left, side shuffle right, easy jog
3rd warmup – broga including down dog to up fog, cat/cow, squat rotations, runners stretch with a twist, prone snow angels, prone scorpions, Earl Fondas, SLR

THE THANG:
Bus hill: 10 jump squats and 20 APD top, jog to bottom, alligator merkins uphill halfway, then 20 lunges, then jog to top x 4 rounds

Playground: rounds of 5 bubkas, 10 v-ups, 20 J. Lo’s. till finish

MOLESKINE:
Contentment. May we strive to find it.

Deep State states friend, Daniel.

ANNOUNCEMENTS:
Major announcement coming to cruelhall this Friday.

Heads up for a July 4 convergence at handsomizer.

Thanks for the chance to lead and sweat with you guys today.

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An Alternate Path

AO: edwin_wrucking
Q: Wolfpack
PAX: Stubs, Pitmaster, FLO, Gecko
FNGs: None
COUNT: 5
CONDITIONS: Perfection

WARMUP: Stretching while we wait for Pitmaster to role in

THE THANG: Took an alternate path today behind Ensworth and around the Meadow.

MOLESKINE: Lots of fantastic mumblechatter and periods of silent reflection (usually while walking uphill).

ANNOUNCEMENTS: Let’s start thinking of a name for this AO!

COT: Q of the day, “I figured in 10 years, it would be 10 years later no matter what I did… So I decided to start making choices and actions that set me up for the life I wanted to live.” – Dad

Look ahead to where you want to be and start putting in the work now… either way the future will be there, where will you be?