Author: hambone

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Insane Train: Throwing Sand Bags!

Date: 2026-05-13 AO: Insane Train Q: Shakira , PAX: Juicy J, Derby, Choo Choo, Siri, Stubs, Shakira, Wolfpack FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Earlybirds got some rucking laps in. Next, motivators and a mosey with 50 intermittent & sundry squats. We threw in a lunge walk and wall hold in honor of Wolfpack.
THE THANG: Moving Sand bags!
First set: 50% of Pax forward toss a sand bag 5 times then jog back. Others hold a plank. Swap until the bag gets to the top.
Second set: Backwards overhead toss. Other PAX do SB burpees.
Third set: SB drag & Curls
Fourth Set: Relay race & SSHs. Which team can move the most weight?
Bonus: CPRS (Curl, press, raise, squat) in cadence. Increasing in count from 4 to 8. Lunge walk with partner and SB.
MARY: J-los and Plank till time.
MOLESKINE: F3 gives us permission to push ourselves hard in a safe, fun environment. Draw boundaries in your life around areas you need permission to push hard and places you need to rest/relax
ANNOUNCEMENTS: F3 dads this Saturday!
COT: Prayers for family, health, and life changes, especially for our kids,
PLAYLIST: God’s creation and mumblechatter
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The Buffalo

Date: 2026-05-15 AO: The Buffalo Q: Goose , PAX: Makita (Anderson Fader), Third Coast, Hot Route, Waymo (formerly Space Baby), Hipster, greyalbum, Goose FNGs: None COUNT: 7 CONDITIONS:perfect
WARMUP:Willie mays hays, Arm stretches, forward fold x2
THE THANG: -Dora: 300 Merkins, SSH, Squats while partner runs around community center. -2 trips of lunges
MARY: Circle of Mary

ANNOUNCEMENTS: Memorial Day convergence at Tora. Roy’s block party May 30th

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The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.

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Running, but at Pep speed. The Pep-alty

Date: 2026-05-14 AO: Green Machine Q: Pep , PAX: Chunks, Squatter, Shania, moneyshot, hambone, Pep, Cowboy, Twinkle toes FNGs: None COUNT: 8 CONDITIONS: Cool, no humidity
WARMUP: None
THE THANG: String of pearls Run around lips comb block. Do an exercise at each corner. First time around 1 rep, second time 2 reps, third time 3 reps. – pull ups – Merkins – Fire hydrants – Windshield wipers
To the hill: 10 squats at bottom, 10 merkins at top 5 squats at bottom, 5 merkins at top
COT: Fox trot’s son moving from sober living to normal life
PLAYLIST: A+ playlist from Cowboy. Songs from his senior year of high school
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Sisu Bootcamp

Date: 2026-05-14 AO: Sisu Q: Squatter , PAX: Squatter, Jon Watson FNGs: 1 Jon Watson COUNT: 2 CONDITIONS: PERFECT!
WARMUP: We warmed up
THE THANG: Mosey
1 PAX on Farmers Carry with KBs 1 PAX walked w/ sandbag on shoulders Swap after each lap
Full body coupon circuit ladder 5 reps / 10 reps Curls OH Press Tricep Ext Rows Swings Squats
Back to farmer carries and sandbag walk
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Pocket Chicken

Date: 2026-05-13 AO: Pocket Chicken Q: Ultratecht , PAX: Ultratecht FNGs: None COUNT: 1 CONDITIONS: nice
WARMUP: no
THE THANG: lonely ovals
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: only the lonely

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Smokeboots

Date: 2026-05-13 AO: Smokeboots Q: Focker , EZ-Go PAX: Back Office, Smokehouse, Berry Brooks (ATM), Trap House, Focker, moneyshot, Tinkertoy, Accounts Receivable, Down Under, Cowboy, EZ-Go, LitterBox FNGs: None COUNT: 12 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Discipline] The Discipline – Time for some Ruckercise

Date: 2026-05-13 AO: The Discipline Q: Dilbert , PAX: hambone, Horizon, Dilbert, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: Absolutely perfect
WARMUP: none, get walking
THE THANG: Start your watches and apps to track and get walking about 10 min in remove rucks and farmers carry on right side for 1 min then left side for 1 min, and re-rack your ruck
At “The Hill” lunge walk up it at a slow/moderate pace
At the rest benches – 5 step ups each side (they were a little higher than I expected)
turn around
about 10 min on the way back – farmers carry in the right hand for 1 min and then left hand 1 min and re-rack your ruck
about .5 mile out – Indian walk – last man speed walks to the front up until the crosswalk.
Quick loop to get to time
MARY: 2 min of lunges in the diagonal directions front and backwards
MOLESKINE: Hambone needed more sleep and might have regretting keeping the 45 lb plate in his ruck. Lots of random scat talk… LOL
ANNOUNCEMENTS: check slack
COT: Prayers for health and traveling PAX

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[After Hours] I know the why (see below)

Date: 2026-05-12 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Warm WARMUP: Circle the state map while waiting for stragglers. THE THANG: 4.3 mile loop. Around the park. Around the ball diamond. Down Banker’s Alley. Up 2nd street. Up Broadway to the Ryman. Back to the map. MOLESKINE: The why. There are 3 reasons that I want us to have an evening workout in Nashville.
1) Visibility. As a group, our norm is we meet itg. Yes there are some early-risers that run or walk by us. We may even run or walk past other groups that have their own workouts. They see us, but they’re already doing their own thing. Tough to convert one of them, but someone may see us and stop to ask us what we’re doing. 2) Too early. Yes, we have all heard it. We try to EH someone that doesn’t know how badly they need F3. “5:30 workout?” “No way.” “I’m never going to do that.” Reach back out to them. These men are the target audience. 3) I do it for me. Selfish? Maybe? My work schedule doesn’t fit with the standard M-Th workouts. Personally, I need/want more. Even if I am there by myself, I will be there. So that’s my why. ANNOUNCEMENTS:
COT: Prayers from M Squatter. PLAYLIST:
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Cruel Hall

Date: 2026-05-08 AO: Cruel Hall Q: Matador , PAX: Focker, Tinkertoy, Matador, Deep State, Esposa, Pedialyte FNGs: None COUNT: 6 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: