Month: October 2025

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Putting the Work In

AO: pain-train
Q: El Capitan
PAX: Derby, Juicy J (JBowman), Chili Dip, El Capitan, Hooters, Stubs
FNGs: None
COUNT: 6
CONDITIONS: mid-60s & overcast

TUNES: “A Deeper Understanding” by The War on Drugs

WARMUP:

Climber stretch routine
Willie mays hays
Don Quixotes 10x

THE THANG:

Mosey to tennis courts.

1. Burpee long jump across three courts & back (modify: 2x lunges + long jump)
2. Bearcrawl across three courts & back

Mosey to 9 Square area

10,9,8’s w/ lap every 2 rounds

10x pull-ups
10x Crunches
10x Lt. dans
10x merk-jacks

Repeat exercise set 9x…

Hold plank for six, then take a lap around track (regular mosey)

Then 8x…

Then 7x…

…

Completed 6x, 5x.

Return to parking lot.

MOLESKINE:

Jesus sought time away to be with His Father. He knew the importance of solitude & took advantage of that opportunity more often than we think. What about you?

ANNOUNCEMENTS:

octoburpee is in full-swing but not too late to sign-up. TN Tussle is one month away! Check slack for other announcements.

COT:

Continued prayers for The Merchant.
Countorama, Nameorama, and delicious coffee from Derby & Hooters.

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

:el-capitan:

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Touchback, Laces Out, DintyMoore, Judy, Hipster, Right Said, Chunks, Barney, Decaf, SalPal, Salami, Wham-O, Bruh Bruh, Mater, Dinky, Mosh Pit, Puppy Chow, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River
FNGs: None
COUNT: 25
CONDITIONS: Wet, warm and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH

THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.

SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.

MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!

COT: Prayers for focus, consistency and endurance.

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YOGWO( You Only Get Wet Once)

AO: middle-tooth
Q: Goose
PAX: Choo Choo, Matador, sooner, Betty Ford, DrRupp, Toothless
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Still called WESTeros

AO: westeros
Q: CubCadet
PAX: DintyMoore, Papa Bear, Juicy J (JBowman), Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 7 plus 1
CONDITIONS: Comfortable with a light drizzle

WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle

THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.

MOLESKINE: Difficult to mumble chatter when counting.

ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.

COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.

6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.

Grateful for these men and their friendship.

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Just another Dora

AO: the-castle
Q: Pep
PAX: Anthony Wade, Butterfingers, hambone
FNGs: None
COUNT: 4
CONDITIONS:
Cool and comfortable (hambone wore ski hat)

WARMUP:
Imperial walkers
Willie mays hays
Good mornings

THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper

Dora
100: dips
200: fire hydrants
300: big boy sit-ups

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Bomber burpee

AO: bomber
Q: Puzzlah
PAX: Pep, Vector, CubCadet, Wet Wipes, Tim the Toolman, SalPal
FNGs: None
COUNT: 7
CONDITIONS: very nice

WARMUP:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga

Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee

THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats

I forget how we cut the last 2 for time

Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin

Sprint
– Sprint half way and stride the rest of the path
– 5 rounds

MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal

ANNOUNCEMENTS: slack

COT: gratitude to respect our DR AOQ

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Burpees and 80’s hits

AO: handsomizer
Q: Spinal Tap
PAX: Natural Ice, Freakonomics, Salami, Old Maid
FNGs: None
COUNT: 5
CONDITIONS: noice

WARMUP: the usual

THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc

ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…

COT: love community and bonds we form through f3. Invite friends!

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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Tour de Crieve Hills

AO: cruelhall
Q: Focker
PAX: Esposa, Accounts Receivable, Pedialyte, Pepsi, Tinkertoy, Donkey Hammer, Finger Dust, EZ-Go, Harry Caray, Fortran
FNGs: None
COUNT: 11
CONDITIONS: some would say perfect. Finger Dust would say a tad chilly

WARMUP: various active stuff (high knees and the sort)

THE THANG:
-indigenous people run to bottom of Cochran. Catch-me-if-you-can with partner going backward up hill while other partner does squats and WW1 then sprints to catch up
-mosey to grassy hill in ag center
-10 squats—>sprint up—>20 ww1–>back down
-10 merkins, 10 squats—>sprint—>20 heel lifts
-10 merkins, 10 squats, 10 monkey humpers—>20 crunchy frogs
-10 merkins, 10 squats, 10 monkey humpers, 10 dry socks—>sprint—> 20 Ww1
-indigenous people run back to start
-sprints and jogs of various %
-2 minute low plank

MOLESKINE: thank you men for entertaining me with the long journey today. Covered almost a 5K. LOL, lots of love

ANNOUNCEMENTS: octoburpee , f3dads , and come out for F3 After Dark

COT: step back and assess where you’re at. Complacent? Make a change