Month: July 2025

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Days of Thunder

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Ultratecht, Goose, Hot Route, Space Baby
FNGs: None
COUNT: 6
CONDITIONS: Ideal weather-wise; OSHA compliance of the AO was questionable as Shelby Community Center gets a makeover

WARMUP: SSH, Good Mornings, Willy Mays Hays, LBACs w runner’s pose stretch, mosey around the hood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Dips
• Lunges
• Repeat x2

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Pickin’ Party (last one?? Gasp) tomorrow at the Airpark

COT: prayers for Hot Route and his family as they have recently experienced the loss of a family friend. Peace, wisdom, strength to Space Baby as he is traveling to AL today to be with his father for medical tests. Gratitude from me as my son took his first steps all by himself this week

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Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.

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1st F Emeritus Still Got It

AO: bomber
Q: Hair Band
PAX: Hedwig, DintyMoore, Matt Kaminski, hambone, Firefox, Sherlock, Pep
FNGs: None
COUNT: 8
CONDITIONS: warm with a side of swamp ass

WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min

THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back

Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back

MOLESKINE:
Encouraging HIMs to share with each other

ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th

COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil

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Joy

AO: cruelhall
Q: Focker
PAX: Esposa, Matador, Michael Freiburg, Fortran, Pepsi, Pedialyte, Donkey Hammer
FNGs: None
COUNT: 8
CONDITIONS: Most Wonderful Time of the Year

WARMUP: dynamic stretches

THE THANG: grab a block
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins, run bus loop

10 thrusters, 15 ww1, 20 thrusters, 25 ww1, 30 thrusters, run bus loop

10 ww1, 15 swings, 20 ww1, 25 swings, 30 ww1, run bus loop

10 swings, 15 blockees, 20 swings, 25 blockees, 30 swings, run bus loop

10 blockees, 15 thrusters, 20 swings, 25 ww1, 30 merkins, return blocks

MOLESKINE: even Esposa couldn’t sustain mumblechatter during this workout. This one hurt.

ANNOUNCEMENTS: csaup 50 mile relay in August!

COT: continued prayers for Camp Mystic and all those affected by the Texas flood. Practicing gratitude.

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Look ma no hands

AO: 1stf
Q: SalPal
PAX: Black Lung, CubCadet, bluemule, Sam Mullaney, Strutter
FNGs: None
COUNT: 6
CONDITIONS: very little parking

WARMUP: mosey around Parthenon

THE THANG: legs only Dora + wall sits. Death march to close.

MOLESKINE: Strutter tried to EH some teenagers. Black Lung walked us through the finer points of eating sh*t.

ANNOUNCEMENTS: Night Moves, every 2nd Thursday of the month! Strutter on deck for August!

COT: Black Lung closed with Our Father.

Beers followed at SpringWater. What a gem. 10/10 would go back with cash next time.

Looking forward to relaunching this tradition. Green sally out.

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Circuit w/ Accessories

AO: the-knoll
Q: Derby
PAX: The Banker, Pebbles, Hair Band, Shakira, Lady Liberty, Stubs, Gold Digger, Ex-Pat, Legos, Étouffée, @Bumblebee, @Deuce
FNGs: 1 @Deuce
COUNT: 13
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Willie Mays Hayes, Good Mornings, Mosey

THE THANG: 6 Station Partner Circuit w/ one being a 45-60lb ruck/jog to hydrant and back as our Timer

Round 1 (3x): Hero Burpees, WWII’s, Merkins, Coupon Step Ups, Dips

Quick Mosey to catch our breath

Round 2 (2x): Hangs, Wall Sits, Plank, Coupon Squats, Butterfly kicks

Round 3 (1x): SSH, LBC’s, C. Dry Docks, Coupon Rows, Sit Thru’s

MOLESKINE: Take a moment to be proud of where you’re at and what you’ve accomplished. We tend to be way too hard on ourselves and not take the time to reflect on the positives.

ANNOUNCEMENTS: Night Moves w/ SalPal at the Parthenon this evening at 7:30 PM

Hair Band and I tossing around putting a team together for the Aug 29th 50 Mile Ragnar

COT: Prayed us out putting emphasis on physical and mental health of those mentioned.

Thank you for the opportunity to lead today!

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VF3NSS Pt. 2

AO: greenmachine
Q: SalPal
PAX: Pep, Esposa, Betty Ford, Matador, Cowboy, DintyMoore, Focker, bluemule, moneyshot, Westham (visiting from Omaha IIRC)
FNGs: None
COUNT: 11
CONDITIONS: Locked up tight.

WARMUP: Mosey to field.

THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)

Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA

Close with 10 burpee buyout

MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.

ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.

COT: F3/FIA Wedding, Travel, Work Anxiety

Stay salty y’all.

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A Weirdly Perfect Playlist

AO: titan
Q: Vector , Natural Ice
PAX: Pep, DintyMoore, CubCadet, bluemule, Hipster, Wolfpack, Cropduster, GameStop, Squatter (F3 Muletown), Spinal Tap, Tim the Toolman, Choo Choo, West Ham (Willy Lohman)
FNGs: None
COUNT: 15
Several months ago, Natural Ice and I were asked to Co-Q a Battle of Playlists Epic Q at Titan. Yet, the two of us are not fighters; hence, we pooled our powers to craft the GREATEST PLAYLIST OF ALL TIME (or GPOAT)! The theme was unstated, leaving the PAX to wonder what was this madness. Kudos to Pep who called the theme by song #3: A Weird Al tribute with the regular songs during Half Vector and the Al parodies for Half Ice.

CONDITIONS: Humid yet perfect

WARMUP: Mosey to front of Parthenon (aka Where the Giant Head Lives), only to find an equally weird potty training set up care of Cocomelon. SSH, LBAC, Overhead Raises, Seal Claps, RLBAC, and Imperial Walkers to start the show.

THE THANG:
Half Vector:
Playlist:
– Smells Like Teen Spirit – Nirvana
– I Love Rock ‘N Roll – Joan Jett & the Blackhearts
– Like a Virgin – Madonna
– Bad – Michael Jackson
– Pretty Fly (for a White Guy) – The Offspring
– Gangsta’s Paradise – Coolio

DORA with partner, who runs counterclockwise around oval: 100 merkins – 200 Dips – 300 Iron Mikes – 400 squats

Half Ice
Playlist:
– Smells Like Nirvana – Weird Al
– I Love Rocky Road – Weird Al
– Like a Surgeon – Weird Al
– Fat – Weird Al
– Pretty Fly for a Rabbi – Weird Al
– Amish Paradise – Weird Al

DORA with partner, who runs clockwise around oval: 100 Amish Merkins (aka Incline Merkins) – 200 Accordion Step Ups – 300 Eat It Crunches (feet on bench) – 400 Tacky High Knees (“exaggerated form encouraged”)

ANNOUNCEMENTS:
Night Moves tomorrow at Titan. CSAUP in August.

COT:
Prayers for work, safe travels, visas. Much praise of the playlist was overheard among the PAX. Words like “brilliant,” “fantabulous,” and “masterpiece” were bandied about. Ultimately all agreed: A ++++ with one more + to grow on.

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CoverBands Kept Us Moving

AO: middle-tooth
Q: Cowboy
PAX: Matador, Toothless, Focker, Betty Ford, sooner, DrRupp, Choo Choo, Esposa, Pepsi, bluemule, Puzzlah
FNGs: None
COUNT: 12
CONDITIONS: Cool, Moist. Engaging. Invigorating. Fast Paced. Efficient but confusing at times,

WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,

THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s…. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.

MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.

ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.

COT: Count, Announce, Prayer

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Cardio Party

AO: the-knoll
Q: Derby
PAX: Pebbles, Half Lyfe, Wolfpack, morning stār, Shakira, El Capitan, AAA, Gold Digger, Stubs, Ex-Pat, @Teebow, @GabbiCat(2.0), @Bumblebee(2.0), @Rubics (2.0), @Foxy (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Good Mornings, Will Mayes Hayes

THE THANG: 3 Stage Dora (Partnered Up)

Stage 1: Runner runs to fire hydrant and back and partners accumulate:
200 Merkins, 200 WWII’s, 200 Lunges (1 is 1)

Quick break consisting of Side Straddle Hops.

Stage 2: Runner runs to fire hydrant and back while partner holds:
2x Butterfly Kicks, 2x Wall Sits

Stage 3: Runner adds distance running to electric pole and back while partner holds:
2x Planks

Closed out w/ 50 Side Straddle Hops

MOLESKINE: Don’t forget to prioritize filling your families cup. For mine it’s planning trips giving us something to look forward to and prepare for together.

ANNOUNCEMENTS: We thanked and congratulated Wolfpack for his leadership position within F3 Nashville

COT: Short prayer of appreciation and continued support/encouragement

Thank you for the opportunity to lead today!