Month: April 2026

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The Stronghold – Cindy 500 workout

Date: 2026-04-09 AO: The Stronghold Q: Purple Tiger , PAX: Brown Slip, tampalibra, Tinkertoy, Red Skull, Decaf, Hipster, Wham-O, Purple Tiger, Young and Restless, Barney, Chunks, T-Bone, Groot, Mator, CheeseWiz, Hot Topic, Angry Bird, Holy Water, Turkey, Toto, Chicken Little, Honey Badger, Precious FNGs: 2 Honey Badger, Precious COUNT: 23 CONDITIONS: Perfect
WARMUP: Will update
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Atlantis

Date: 2026-04-09 AO: Atlantis Q: Puzzlah , Pole Dancer PAX: Pole Dancer, DintyMoore, SalPal, Toothless, Puzzlah, Squid (Boise, ID) FNGs: None COUNT: 7 CONDITIONS: Pristine
WARMUP: Dynamic
THE THANG: Our AOQ Pole Dancer set the stage with a taxing Dora of 50 Burpees, 100 Big Bois, 150 Merkins, 200 squats and 250 step-ups. Partners ran about 300 yards from the Pizza Hut around the parking lot. Woof. What a send off!
We then travelled down to the lower lot because what is Atlantis without some games.
The two former AOQs and the new AOQ teamed up to compete in a 3 v 3 tic tac toe game. 3 burpee buy-in Sprint 40 yards to the tic tac toe board Sprint back Next man up.
Non-running pax continued on a Thor ladder of 1 BBSU – 4 American Hammers (2-8, 3-12, etc.).
While the AOQs took the first game, they were easily defeated by stealth gamesmanship from Toothless, DintyMoore, and Squid.
MOLESKINE: :clap::clap::clap: to Pole Dancer for his leadership at Atlantis. His warm, welcoming demeanor, killer taste in music, dynamic physical abilities, and possession of the best ugly mug collection in town made Atlantis the place I kept coming back to every week and the place I want to see thrive.
Come visit us Under the Sea. :trident:
ANNOUNCEMENTS:
COT: :heart:
PLAYLIST: What I put together but we didn’t use: https://open.spotify.com/playlist/1ifq7fO1hZWrf7ts5KOFMd?si=_rzi0sfGQ0SILAXk25zENw
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The Knoll

Date: 2026-04-09 AO: The Knoll Q: Half Lyfe , PAX: Lady Liberty, morning stār, Pebbles, AAA, Half Lyfe, Juicy J, Bumblebee (2.0) FNGs: None COUNT: 7 CONDITIONS: another great morning.
WARMUP: mosey, leg stretches, windmill
THE THANG: Similar to Tues with some modification. Round 1 Timer run to fire hydrant and back. SB clean, curl, squat Jump rope burpee Flutter kicks Swing rows Merkin with plank Jack Decline merkin with core lift
Round 2, 3, 4 Timer 100, 60, 40 jump ropes Mountain climbers Swing rows WW2 Dips SB squats Pull ups
Ended with some Mary, pax selected exercise.
MOLESKINE: grateful for F3 to strengthen mind, body, spirit!
ANNOUNCEMENTS: check slack
COT: count off, name-o-rama
PLAYLIST: various.
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Green Machine

Date: 2026-04-09 AO: Green Machine Q: moneyshot , PAX: Black Lung, moneyshot, Shania, Grape, Pepsi, Esposa, Topanga, Pep, Cowboy, Peabody FNGs: None COUNT: 10 CONDITIONS: clear
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:Phil Collins, Genesis, Peter Gabriel
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The Knoll

Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
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[The Discipline] The Discipline – Speed Ruck

Date: 2026-04-08 AO: The Discipline Q: hambone , PAX: Country Parkour, Butterfingers, Steely, Horizon, Dilbert, Mr. Pancake, hambone FNGs: None COUNT: 7 CONDITIONS: Early April conditions
THE THANG: Speed Ruck
MOLESKINE: further and faster than we thought
ANNOUNCEMENTS:
COT: :palms_up_together:
PLAYLIST: lol no
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Bomber – Run and Situps

Date: 2026-04-03 AO: Bomber Q: hambone , PAX: Hedwig, DintyMoore, Vector, CubCadet, hambone, Papa Bear FNGs: None COUNT: 6 CONDITIONS: Warmish
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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Titan – This day in punk-rock history

Date: 2026-04-08 AO: Titan Q: Good Morning America , PAX: Tim the Toolman, CubCadet, Good Morning America, Sherlock, Papa Bear, Black Lung, Pep, Spinal Tap, @Radish, @MisterSafety, Squid FNGs: None COUNT: 11 CONDITIONS: crisp
WARMUP: Inchworms, Mobility, Core warmup
THE THANG: Clash and Smash circuits with punk rock intensity and short breaks
MOLESKINE: break for 13+ Blacklung penalty birthday burpees
ANNOUNCEMENTS: walk a lot and count your steps? See slack
COT:
PLAYLIST: Clash and Offspring mix; consensus A+
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Smokeboots

Date: 2026-04-08 AO: Smokeboots Q: EZ-Go , PAX: Smokehouse, Accounts Receivable, Tinkertoy, EZ-Go, Cowboy, Harry Caray, Down Under, My Pleasure, moneyshot, Donkey Hammer, Dr. Beef Balls, Litter Box FNGs: 1 Litter Box COUNT: 12 CONDITIONS:
WARMUP:
THE THANG:
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