Month: August 2025

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Best opening Tracks

AO: bomber
Q: Natural Ice
PAX: Chunks, Poppa Lock, Firefox, Vector, Michelin Man, Black Lung
FNGs: None
COUNT: 7
CONDITIONS: fantastic

Warm-Up
– Side-straddle hops
– Stretching
– Merkins
– Hillbillies
– 8-Count Bodybuilders in cadence (new favorite, the “future of the burpee”) at this point Black Lung decided to join us

The Thang
Playground Circuit – Round 1 (x3):
– 10 Pull-ups
– 20 Merkins
– 30 Squats
– Mosey around the Community Center
– Pick up the six = World War I Sit-ups until all in
– Once six arrived, 1 minute continuous WWIs
Playground Circuit – Round 2 (x3):
– 10 Pull-ups
– 20 Incline Merkins / Dips
– Mosey lap around Community Center
– Pick up the six = World War I Sit-ups until all in
– 1 minute WWIs
Mary Break (mid-point):
– LBCs
– Prom Dates
– 8-Count Bodybuilders !
– Freddie Mercurys
Final Round:
– 10 Pull-ups
– 20 Incline Merkins
– 30 Squats
– Run back to the starting point

Firefox correctly guessed the playlist them of Opening Tracks to Albums -the Weezer song may have given it away
https://open.spotify.com/playlist/2wHBaQBqsTpeM4rg00r0Ir?si=6e119184a99e4836

ANNOUNCEMENTS:
Night moves is September 18th!

Thank you gentlemen for the opportunity to lead

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The people have spoken… THE GAUNTLET!!!

AO: pain-train
Q: Wolfpack
PAX: Half Lyfe, Roadkill, G-string, FLO, Motorola, Derby, El Capitan, Hooters, Chili Dip
FNGs: 1 Chili Dip
COUNT: 10
CONDITIONS: Bright stars and wet grass.

WARMUP: Mosey to get coupons.

THE THANG: THE GAUNTLET!

Cones arranged in Gauntlet fashion. PAX starts with one rep and increases by one at every complete circuit.

Cone 1: Squats
Cone 2: Merkins
Cone 3: Coupon Presses
Cone 4: Burpees
Cone 5-6: Lunges
Cones 6-7: Bear Crawl
Cones 7-8: Sprint
Cones 8-1: Walk/Rest

15 minutes non stop
6 minute AB Tabata
15 Minutes non-stop (In Reverse Cone Order)

MOLESKINE:
I believe G-string got up to 12 circuits in Round 1 :muscle:

Welcome Chili Dip!

ANNOUNCEMENTS: Iron Pax, Night Moves, Check Slack

COT: Siri baby coming soon!

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AMRAP

AO: the-knoll
Q: Half Lyfe
PAX: Timber, AAA, Pebbles, Ex-Pat, Gold Digger, Malibu, Étouffée, Wolfpack, Sparrow, Roadkill, The Banker, Rubix (2.0), Link (2.0), The Agent Eh, Slap Shot (2.0)
FNGs: 2 The Agent Eh, Slap Shot (2.0)
COUNT: 17
CONDITIONS: Loving these cool mornings!

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH’s, Runners Stretch.

THE THANG: AMRAP 3 Main Groups (Arms, Legs, Core)
Arms = 20 Bicep Curls w/ bands, 15 Dips, 10 Merkins, 5 Pull Ups/Swing Rows.
Legs = 20 S.L. Jump Ups (2=1), 15 Side Lunges (2=1), 10 Lt. Dans, 5 Jump Squats w/ Tuck.
Core = 20 Heel Taps (2=1), 15 Shoulder Taps (2=1), 10 WW2’s, 5 Scissor Kicks (4 Count).

After each main group ran to street and different MOT for back to playground (Bear Crawl, Imperial Walkers, Run, Politician, Lunges, repeat).

Finished up with 1 min plank.

MOLESKINE: Wife and I had a midwife for our first born. Were talking about one of the things our midwife told us on mental preparedness for labor. “You can survive anything for 1 min”. Good thing to consider in live when dealing with difficulty. Can be extended to 1Hr, 1 Day, 1 Wk, etc. Been using this with my kids for the start of school. Just tackle today then worry about tmrw.

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, F3 Dads workout, NAHT, Tussle….Check Slack for details.

COT: Count off, name-o-rama, named 2 FNG’s (Slap Shot (2.0), The Agent Eh), prayer, coffee.

Thank you for letting me lead you this morning. And welcome Slap Shot and The Agent Eh.

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Unexpected Birthday

AO: iiipillars
Q: Michelin Man , t-cell
PAX: princessaurora, Pep, Grape, Michelin Man, t-cell, Haggis, Shania, Choo Choo, LorelaiG, Two Face, Priscilla, Harbaugh, Formica, Paw Patrol, Sour Dough
FNGs: 1 Sour Dough
COUNT: 15
CONDITIONS: pumpkin spice drops from Starbucks today y’all.

WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.

THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.

t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.

t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.

t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.

t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.

MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.

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Rucking Legend

AO: the_eddy
Q: Sooie
PAX: Wolfpack, Siri, Choo Choo, FLO, Grape, Legos, Roadkill, Sooie, Stubs, Lady Liberty
FNGs: None
COUNT: 10
CONDITIONS: *michael fassbender “Perfection” gif

WARMUP:
“let’s go ahead and do 20 burpees”
*silence
“j/k lol. Let’s get the ruck out of here!”
*relieved laughter

THE THANG:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

A lovely 2.29 mile trek beginning on the blue trail and finishing on the old roadway loop. Excellent mumblechatter throughout. T-Claps to Roadkill ‘s rum buffer! No one lagged, no one lacked. The total trek went 5 past our 06:15 target.

I propose that we end promptly at 0615 wherever we’re at on the trail. We’ll all just walk back to our cars together.

MOLESKINE:
Reflected in Proverbs 24:5-6. Encouraged PAX to face their daily battles together.

ANNOUNCEMENTS:
CSAUP 50
30 mile ruck sometime/somewhere Choo Choo
Wolfpack / Siri in search of an architect to join their houses together via glass skywalk

COT:
Prayers requested and offered.

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Ready . . . Set . . . GO!

AO: westeros
Q: Vector , CubCadet
PAX: Pep, Papa Bear, Chunks, bluemule, Young and Restless
FNGs: None
COUNT: 7
7 HIM answered the call to come out and get better with a RESPECTable Co-Q designed to keep the PAX moving and always on the “GO.”

CONDITIONS: Cool, fantastic

PLAYLIST:
Hot to Go – Chappell Roan
Let’s Go – The Cars
Should I Stay or Should I Go – The Clash
Wake Me Up Before You Go-Go – Wham!
Are You Gonna Go My Way – Lenny Kravitz
Where Did Our Love Go – The Supremes
Let’s Go – Wang Chung
Ready Steady Go – Generation X
Let Me Go – Heaven 17
Let’s Go Crazy – Prince and the Revolution
Days Go By – Dirty Vegas

WARMUP:
CubCadet started with the usual: SSH x 20, WMH x 10, GM x 10, LBAC X 10, RLBAC x 10, Overhead Presses x 10, Seal Claps x 10

THE THANG:
Run to behind the school with coupons for

DORA#1 – Upper Body
100 Merkins
150 Overhead press with coupon
200 DIPs
Partner does Imperial walkers and then Bernie around the cul-de-sac

Vector takes over with mosey to gym entrance (sorry about the mud, Cubby!) for

DORA#2 – Lower body
100 Iron Mikes
150 Squats
200 Flutter Kicks
Partner runs around car drop off loop

Run back to Startex for 2 rounds of GOs:
Gorilla Humpers x 10
Overhead Press x 10

ANNOUNCEMENTS:
– CSAUP 50 this week — good luck HIM who are participating
– 9/11 Convergence
– 9/18 Night Moves
– 9/20 Grow School and F3 Nashville Anniversary
– Octoburpee is coming . . . :grimacing:

COT: Prayers for jobs, interviews, and travel. Appreciate all of the HIM who push me each week. Don’t forget to look out for those men around you who would benefit from this craziness. Cubby and I had an FNG teed up who couldn’t come today, but will be out soon. Keep pushing as the first EH might not stick.
SYITG,
Vector

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Dora Nation

AO: toratoratora
Q: Goose
PAX: Goodwill, 40 Minutes, Space Baby
FNGs: None
COUNT: 4
CONDITIONS: chilly

WARMUP: Willie mays hays, forward fold, arm stretches, good mornings

THE THANG: Dora Nation: 200 reps while partner runs: SSH, Dips, Curls, Press, Squats.

2 trips of Lunges

Circle of Mary

ANNOUNCEMENTS:

Wall for Apraxia, contact Hot Route
Happy Hour Wednesday
Fridays by the River start in September

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The Longest Warmup in Living Memory + Time Trials

AO: offthebooks
Q: SalPal
PAX: Salami, Michelin Man, DintyMoore
FNGs: None
COUNT: 4
CONDITIONS: Yes

WARMUP: Run to Ft. Negley and back.

THE THANG: 1600m for time, 800m cooldown, stretch.

MOLESKINE: Good times had by all.

ANNOUNCEMENTS: CSAUP 50

COT: Prayers for job search