Author: hambone

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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!
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Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

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Titan

Date: 2026-04-22 AO: Titan Q: Papa Bear , PAX: CubCadet, Pep, Stumbles, Papa Bear, Vector, Tim the Toolman, Sherlock, Scoop FNGs: None COUNT: 9 CONDITIONS: Sunny
WARMUP: Pre-stretch legs and arms
THE THANG: Inventoried a variety of trees throughout the park, in recognition of Earth day! Sharing fun facts, like Dawn Redwood was thought to be extinct until rediscovered in a remote valley in China in 1944, and completing an exercise before moving onto the next tree!
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for Stumbles retreat presentation on Friday; Ongoing prayers offered for Squatter, his wife and daugther
PLAYLIST: Sounds of nature
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[The Discipline] The Discipline

Date: 2026-04-22 AO: The Discipline Q: Horizon , PAX: Butterfingers, Horizon, hambone FNGs: None COUNT: 3 CONDITIONS: Low 50s, slight breeze
WARMUP: mumblechatter
THE THANG: 2 mile ruck ending with overhead hold with the ruck, squats, and merkins
MOLESKINE: buzzards are great for removing roadkill – initiated after stepping over a squirrel :chipmunk: Rucking in the dark and animal jump scares
ANNOUNCEMENTS: Holy Smoker’s this Thursday. Whites Creek and Hendersonville AOs official start in two weeks. Murder Mile this Thursday morning. Check Slack for details.
COT:
PLAYLIST: good convo
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Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
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Detention

Date: 2026-04-20 AO: Detention Q: Works for a Guy , PAX: Andrew McDermott, Pedialyte, Pepsi, Movin On Up, Esposa, Deep State, Works for a Guy, Tinkertoy, Michael Freiburg, Sherpa FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Smokeboots

Date: 2026-04-22 AO: Smokeboots Q: EZ-Go , PAX: Accounts Receivable, EZ-Go, moneyshot, Donkey Hammer, Trap House, Zone Two, Tinkertoy, My Pleasure, Cal Worthington, Dr. Beef Balls FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-04-21 AO: The Knoll Q: Pebbles , PAX: AAA, Pebbles, Papa Bear, Roadkill, Sparrow FNGs: COUNT: 5 CONDITIONS: Warmish
WARMUP: Side straddle hops Bacs Bac bacs Windmills Slow squats
THE THANG: Sandbags were available
Curls X10 Overhead press X10 Dips X10 Square X10 Bent over rows X10 Lt. Dan’s X10 Step ups X10 Russian twists X10 Run 100m
Repeat until you puke. Nobody puked
MOLESKINE: My college coach would end every team meeting by saying “Take care of yourself first, then take care of others.”
At the time I thought it selfish but now realize it’s the proper order of things. You can’t be effective unless you have you have your own act together.
ANNOUNCEMENTS: Check slack
COT: Prayed for the PAX
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-04-21 AO: After Hours Q: Strutter , PAX: Hipster, Strutter FNGs: COUNT: 2 CONDITIONS: Balmy WARMUP: A lap around the state. 20 SSH IC THE THANG: We started with a fast loop around the ruins. Headed to the amphitheater. Up and down the stairs with a stop each way for an exercise. In no particular order: Squats -std Squats – s&d Irkins Dips Split Squats Mosey back to start. Ran up the Capital hill to see the sunset. Down the stairs. Repeato. MOLESKINE Great 2nd F following the workout. Got to meet @Tootsie who is looking to get back into F3. ANNOUNCEMENTS: Holy Smokers Thursday COT:
PLAYLIST:
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Westeros

Date: 2026-04-20 AO: Westeros Q: Natural Ice , PAX: Squatter, Vector, Pep, Tim the Toolman, Juicy J, CubCadet, Natural Ice FNGs: None COUNT: 8 The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 1. Free of charge: No cost to participate. 2. Open to all men: Regardless of fitness level. 3. Held Outdoors: Held in all weather conditions (rain, shine, heat, or cold). 4. Peer-led (Rotating): Led by men in the group on a rotating basis, with no certification required. 5. End with a Circle of Trust (CoT): A closing gathering for fellowship and announcements.
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8