Month: April 2026

Posted on

[The Castle] Flipping Out

Date: 2026-04-21 AO: The Castle Q: Steely , PAX: Locksmith, Splitter, Butterfingers, Steely, Mr. Pancake, Horizon, Cross-stitch, Fabuloso FNGs: None COUNT: 8 CONDITIONS: A bit chilly at 44, no wind and lots of wet grass
WARMUP: 2 Mile Run – CrossStitch, Splitter and Steely
20 IC SSH 15 IC Imperial Walker 10 CNT Squats 10 CNT Merkins 10 IC Mountain Climbers
THE THANG: Partner up for tire flips as the timer Round One 12 flips 20 Merkins 30 Squats
Round Two 20 flips 20 Carolina Dry Docks 30 Monkey Humpers
Round Three 30 Flips 10 hand release Merkins 20 Jump Squats
Round Four 20 Flips 10 Wide Merkins 20 Alternating Side Lunges both sides equals one
AB Work – We dried the grass for the next group
30 IC Flutter kicks 10 IC Freddy Mercuries 10 IC LBC 3 x 10cnt Superman’s
.5 Mile Mosey to bridge Bear Crawl up and to the end of the bridge Crab walk back and down. .5 Mile Mosey back to tires with a stop where PAX rotated in to complete 10 at your own pace dips
Finished with ABs 30 IC Flutter Kicks 10 IC Freddy Mercuries 10 IC Leg Raises
MOLESKINE: We got wet, we did burpees, for those who don’t have gloves: the concrete made our hands hurt. Next time bring gloves!
ANNOUNCEMENTS: The Tire Station officially launches May 5th. Let’s show up.
COT: Prayers for co-workers, and those around us who may be losing their job
PLAYLIST: Not my favorite –
Posted on

[Iron Giant] Iron Giant

Date: 2026-04-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, hambone, Country Parkour, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: cool, no breeze
WARMUP: simple mosey
THE THANG: Tabata time Several stations – 1:20 on & 20 sec rest to next move Curl Shoulder press WWI Sit up Bent over row Upright row squats lunges
MOLESKINE: lots of talk about not always ready to give it a 10, but still give it a go and do it. Some days you are just a 6 or 7….
ANNOUNCEMENTS: check slack
COT: Prayers for health both in our bodies, minds and relationships.
PLAYLIST: mixed hits
Posted on

The High Road

Date: 2026-04-20 AO: The Eddy Q: Sooie , PAX: FLO, Sooie, Wolfpack, Stubs, Roadkill, Motorola FNGs: None COUNT: 6 CONDITIONS: brisk, baby!
WARMUP: suggested burpee apocalypse but had no takers
THE THANG: “An inconvenience is only an adventure wrongly considered; an adventure is an inconvenience rightly considered.” – G.K. Chesterton
6 brave PAX ascended the steep summit of Mt. Eddy with no guarantee of safe return. Mumblechatter was in abundance. We (I) contemplated the meaning of “no” in the F3 credo, considering the legal implications of adhering to an unqualified “no”.
Paused for some breathwork at the Pavilion atop Mt. Eddy. Wolfpack tempted me to lead the PAX in impromptu table lifting and carrying…but I resisted.
We descended returning to the parking lot 3 minutes behind schedule.
MOLESKINE: Learn to reframe life’s inconveniences as adventures.
ANNOUNCEMENTS: Holy Smokers at Squatter’s (Strutter? Splitter?) Bi-annual 9 square tourney at pain-train May 1.
COT: Prayers lifted in silence. Coffee enjoyed.
PLAYLIST: 90 bpm metronome
Posted on

Cruel Hall

Date: 2026-04-17 AO: Cruel Hall Q: Michael Freiburg , PAX: Tinkertoy, Focker, Michael Freiburg, Donkey Hammer, Pedialyte FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

Bomber

Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

Ruck/ Hike

Date: 2026-04-19 AO: The Eddy Q: Juicy J , PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG: 5.1 miles around Percy Warner
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] The Castle

Date: 2026-04-18 AO: The Castle Q: Brown Slip , PAX: Barney, Steely, Flipper (Matthew), Brown Slip, Chunks, hambone, Mr. Pancake, Pep, FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms FNGs: 2 FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms COUNT: 10 CONDITIONS: Overcast, humid, coolish
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward IC 5 Burpees to clarify Chunks was not a Co-Q and that the workout had in fact started Imperial Walkers – 15 IC
THE THANG: Set Sail To Pain Island – Sea Shanties
Grab coupons and mosey to tennis courts
The Thar She Blows Circuit – AMRAP
1. “Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus: 5 burpees without coupon
Breather – 20 Windmills IC
2. “Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
Breather – 10 Carolina Dry Docks IC
3. “Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along” = 5 coupon overhead presses (Chorus)
Breather – 10 Rosalitas IC
4. “South Australia” 2:10 minutes • Coupon Deadlifts • Every “South Australia”: 10 coupon rows
Breather – 15 Monkey Humpers IC
5. “Fish in the Sea” • Coupon plank hold during verses • At each Windy Weather chorus: 10 coupon push-ups
6. “Haul and Drag” • Count 1/2 – 1s keep coupon • Tight circle – On your 6 • American Hammer Rows – Pass to Left
7. “Randy Dandy Oh” • Murder Bunnies length of tennis courts, walk back to start – on sidewalk • Good call to not do this on tennis courts
Breather – Mosey perimeter of tennis courts with coupon w/ variations
Mosey to Flag
8. “Sailing” Christopher Cross • Cooldown stretches w/ Sing along hambone serenade & Chunks hip gyrations • Typewriter, Good Mornings, Willie Mays Hayes, Runners Stretch
MOLESKINE: Awful lot of running, Q! Seeing the look of defeat and pending mutiny on PAX faces is the mark of achievement as Q.
ANNOUNCEMENTS: Check Slack CSAC Holy Smokers – Squatters Struggle & Dirt – May 16 Impossible Mile
COT: All Good!
PLAYLIST: See Above
Posted on

[Pain Train] Pain Train

Date: 2026-04-17 AO: Pain Train Q: SalPal , PAX: SalPal, Half Lyfe, Siri, FLO, The Merchant, Juicy J FNGs: None COUNT: 6 CONDITIONS: MOIST
WARMUP: MURPH
THE THANG: Murder Mile (modified for time)
MOLESKINE: Siri is a liar and can’t be trusted.
ANNOUNCEMENTS: Murder Mile, Holy Smokers, Juicy J Invitational, Muprh
COT: Private intentions
PLAYLIST:
Posted on

The Knoll

Date: 2026-04-16 AO: The Knoll Q: Pebbles , Shakira PAX: Pebbles, Lady Liberty, morning stār, Shakira, Juicy J, AAA, Pyro, bumblebee FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Various exercises Shakira bounced for work and left us with instructions
THE THANG: Warm up (5 minutes)
Tabata Core (18 minutes) — 3 sets (45 seconds on, 15 off) of: Flutter kicks American hammers Shoulder tap planks Reverse crunches Mountain climbers Prom Dates
Squats + Sprints (10 minutes) Run around the field together and stop after 20-30 seconds of upbeat or hard running. Do 30 seconds of squats and continue. Switch between:
Normal squats, Sumo squats (wide stance), single leg/pistol squats, low slow (in cadence), and jump squats.
Tabata Arms (9 minutes)
3 sets of 45on/15off
Merkins Bench tri dips Carolina dry docks
Last thing: Burpee burnout (or another excise of group’s choice. 5 burpees on the minute for 5 minutes.
Mary if needed for time
MOLESKINE: Shakira double booked himself for work and to Q. He wisely chose work. Instead of just ghosting us, he showed up, took accountability, and left us with a detailed plan. Thanks for your example of good leadership.
ANNOUNCEMENTS:
COT:
PLAYLIST: Lots of mumblechatter
Posted on

Moneyshot!!

Date: 2026-04-15 AO: Titan Q: moneyshot , PAX: CubCadet, moneyshot, Pep, Vector, Tim the Toolman, Cowboy, Black Lung, Bob the builder, ziffandale, FNGs: None COUNT: 10 CONDITIONS:
WARMUP: jog Ssh, gm, wmh, windmills (Moneyshot miffed these), trunk twists
THE THANG: Murder mile prep Murph tease 3 sprints
MOLESKINE: pay your taxes & die
ANNOUNCEMENTS: murder mile y’all
COT: vector 2.0 turning 21 tonight
PLAYLIST: https://open.spotify.com/playlist/0CEpYSyPGHasxf6DjihgDZ?si=r69RF__GTgy0-qIbJTY2lg&pi=QZ0DhJM3TTWA-