Month: October 2025

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Trick or treat

AO: bomber
Q: Shy Guy
PAX: Vector, DintyMoore, Firefox, CubCadet, Papa Bear, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Spooky, approximately 50 degrees

WARMUP:
SSH
Tempo merkin
Tempo squat
Mosey
THE THANG:
Trick or treat: flip a frisbee, heads do 31 reps, tails do 13 reps. Carry coupon 20 yards, repeat until time
Exercises:
Squats
Merkins
V ups
Curls
Burpees
Lunges
Bus driver
Skull crusher
WWW sit ups
Thrusters
LBC
Jump overs

MOLESKINE:

ANNOUNCEMENTS:

COT:
Take care of the small things before they grow into big things
Gratitude

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Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

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Ultimate Burpee A Clockolypse

AO: handsomizer
Q: Natural Ice
PAX: Salami, Pal, Purple Tiger, Squatter
FNGs: None
COUNT: 5
CONDITIONS: spoooky

WARMUP: none

THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.

Thats 301 burpees

MOLESKINE: do hard things

COT: lifted up the nation praying for peace and hope.

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Struggle 005

AO: thestronghold
Q: tampalibra , Ginger, bigbang, Ponzi
PAX: Sanctions, Pearl (Jonathan Halter), Noble Virus (Mark Britnell) F3 Franklin, Bubbles (Tyler Slaughter), Judy, Half Lyfe, Swingline / Jason Aeverman, Import, Humpty Dumpty (F3 Franklin), Grinder (F3 Brentwood) StoryTime (F3 Franklin), Decibel (F3 Bowling Green), Straight Racket (F3 Bowling Green), Double Dribble (F3 Franklin), White Belt (F3 Franklin), Speed Date (413), Raisin (413), Mosh Pit(413), Toad Stool (413), Cuties (413), Purple Rain (413), Old Maid (413), Road Trip (413), Shred-It (413), Mater (413), Singlet (413), Ziggy (Men of Valor), Jared (Men of Valor), Christopher (Men of Valor), Chris (Men of Valor), Michael (Men of Valor), Courtez (Men of Valor), Hector (Men of Valor)
FNGs: 7 Ziggy (Men of Valor), Jared (Men of Valor), Christopher (Men of Valor), Chris (Men of Valor), Michael (Men of Valor), Courtez (Men of Valor), Hector (Men of Valor)
COUNT: 36
Congrats to Struggle class 005.

This was the largest class to date and by far set the standard for future classes in leadership, grit, striving, suffering, and teamwork.

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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The Rain HIITs Different

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J (JBowman), El Capitan, Piglet
FNGs: None
COUNT: 5
CONDITIONS: 50 degrees F and very rainy

WARMUP:
BACs, Motivators, WMHs

THE THANG:
HIIT Workout
30 seconds of work, 10 seconds of rest
6 exercises, then 2 minutes rest then start again, for a total of 6 rounds

Exercises:
Plank
Squats
Merkins
Sit Ups
Imperial Walkers
Side plank

ANNOUNCEMENTS:
N/A

COT:
PAX asked for prayer requests for parenting challenges, busy and difficult times at work, and patience with family

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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Where it all began

AO: toratoratora
Q: Chunks
PAX: Space Baby, greyalbum, Hot Route, 40 Minutes, Ultratecht, Squatter
FNGs: None
COUNT: 7
CONDITIONS: Wet, Dark and Fall Like

WARMUP:

THE THANG:

Running

Moving Coupons

More Running

No Burpees or Abs (didn’t feel like getting wet)

MOLESKINE:

Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.

ANNOUNCEMENTS:

COT: