Month: March 2026

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[After Hours] Blue Ridge Relay is only 5 months away.

Date: 2026-03-31 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: 80 degrees!
WARMUP: Search for parking.
THE THANG: Run from the farmer’s market to the map. Run a 1 mile loop around the park, fast. Run up the hill, down the steps. Run up the steps, down the hill. Run up the hill, down the steps. Easy pace back around the loop to the car. Enough nonsense for me.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Tortoise and Hair] Tortoise and Hair

Date: 2026-03-31 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Red Skull, Chunks, Pearl (Jonathan Halter), Decaf, Right Said, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Perfect day for a PR if it wasn’t for the locked gate!
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.
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The Knoll

Date: 2026-03-31 AO: The Knoll Q: Stubs , PAX: Étouffée, Papa Bear, Stubs, Half Lyfe, Sparrow, Pebbles, morning stār, AAA, Juicy J, Roadkill, Bumblebee 🐝 2.0 FNGs: None COUNT: 11 CONDITIONS: perfect
WARMUP: 10x ssh 10x BACs, BacBacs, OHP 10x low slow squats Willy Mays hays OYO Mosey to stop sign, then to water table
THE THANG: Deck of cards Aces =15 reps Face =10 reps Numbers = as indicated Deuces wild – run to backstop and back and pax calls out exercise of choice
Hearts = squats Spades = step ups Clubs = Mercans Diamond = Dips
Wilds were – LBCs, monkey jumpers, lazy imperial walkers and cobras
Mary was 20x ww2s and LBCs
MOLESKINE: needed to keep it simple – so the deck of cards made todays Q easier. Definitely having a harder time getting up and out these days and didn’t want to over complicate it.
ANNOUNCEMENTS: Lots of upcoming events mentioned crawfish boil March into May Juicy half marathon Family farm camp 4:13 ruck event F3 dads workout in May As always check slack
COT:prayers and coffee
PLAYLIST: some 2000 alt jams at a low volume. Plenty of chatter. Sound of birds.
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The Eddy

Date: 2026-03-30 AO: The Eddy Q: Stubs , PAX: FLO, Legos, Choo Choo, Stubs, Motorola, Juicy J, Roadkill FNGs: None COUNT: 7 CONDITIONS: Almost perfect WARMUP:
THE THANG: Ensworth loop MOLESKINE: “You are never too old to set another goal or to dream a new dream.”  – Aristotle
ANNOUNCEMENTS: Crawfish Boil
COT: prayers and coffee
PLAYLIST:
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Sunday Eddy 3 mi Ruck

Date: 2026-03-29 AO: The Eddy Q: Juicy J , PAX: Roadkill, Juicy J, Stubs FNGs: None COUNT: 3 CONDITIONS: 40s
WARMUP: reclined car seat
THE THANG: 3 mile Ruck Edwin
MOLESKINE: If Roadkill shows up late, but no one is around, does he make a sound?
ANNOUNCEMENTS: F3 Dads. Juicy Half May 9th. Pitmaster cookout
COT: Stubs fist bump
PLAYLIST: Stubs the Gen Z HR master
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[The Castle] Pre-party run

Date: 2026-03-28 AO: The Castle Q: Strutter , PAX: Brown Slip, Strutter, Steely, Waymo (formerly Space Baby), Cross-stitch, hambone FNGs: COUNT: 6 CONDITIONS: chilly
WARMUP:
THE THANG: Run! 2.1 miles pre-workout.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Stronghold

Date: 2026-03-26 AO: The Stronghold Q: Wham-O , PAX: Pearl (Jonathan Halter), Swig, Red Skull, Wham-O, Hipster, Dan and Dave, Tinkertoy, Barney, Nut spread, 4:13 strong men, Sparky FNGs: 1 Sparky COUNT: 19 CONDITIONS: first warm morning
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent

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[Insane Train] Insane Train

Date: 2026-03-25 AO: Insane Train Q: Siri , PAX: Sooie, El Capitan, Juicy J, Siri FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: Siri Beatdown
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-03-26 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée, Timber FNGs: None COUNT: 6 CONDITIONS: Cool and balmy
WARMUP: Side straddle hops Bacs Bac Bacs Don Quixotes Cherry Pickers Low slow squats 50 pushups for Half Lyfe
THE THANG: 11s on the hill Round 1: Carolina Dry Docks and Burpees Round 2: Iron Mikes and Lt. Dans
MOLESKINE: Lots of running – we covered 2 miles of hill running with hard leg work in between. My legs will be toast.
ANNOUNCEMENTS: Pitmaster BBQ The Struggle
COT: Stress is real. Don’t deny it. Check in with your brothers to see how they are doing.
PLAYLIST:
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Atlantis

Date: 2026-03-26 AO: Atlantis Q: Oatmeal , Oatmeal PAX: Puzzlah, sooner, Pole Dancer, Oatmeal FNGs: COUNT: 4 CONDITIONS: lovely
WARMUP: stretching
THE THANG: 3 tortoise and hare races + block stop rampage
MOLESKINE: we did it
ANNOUNCEMENTS: yep
COT: whatever this is happened
PLAYLIST: birds and sunrise