Date: 2026-04-10 AO: Pain Train Q: Chunks , PAX: Shakira, Chunks, FLO, Roadkill, Juicy J FNGs: None COUNT: 5 CONDITIONS:
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Bomber
Date: 2026-04-10 AO: Bomber Q: Natural Ice , PAX: Crawlspace, Grape, Papa Bear, DintyMoore, Pep, Natural Ice, Sherlock, Hedwig, Right Said, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: Fanflippin Tastic
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
Hey Guys Where’s Black Lung
Date: 2026-04-10 AO: Handsomizer Q: SalPal , PAX: Spinal Tap, Old Maid, SalPal, Black Lung FNGs: None COUNT: 4 CONDITIONS: Delightful
WARMUP: Mosey to school
THE THANG: Pullups, Burpees, Merkins, Iron Mikes
MOLESKINE: Black Lung went on a wild goose chase to come find us.
ANNOUNCEMENTS: Manly Mile, Murph, Summer Series, Check Slack
COT: For this world we live in.
PLAYLIST: The pained grunts of men.
WARMUP: Mosey to school
THE THANG: Pullups, Burpees, Merkins, Iron Mikes
MOLESKINE: Black Lung went on a wild goose chase to come find us.
ANNOUNCEMENTS: Manly Mile, Murph, Summer Series, Check Slack
COT: For this world we live in.
PLAYLIST: The pained grunts of men.
Cruel Hall
Date: 2026-04-10 AO: Cruel Hall Q: Focker , PAX: Young and Restless, Focker, Esposa, Donkey Hammer, tampalibra, Pedialyte, Michael Freiburg, Tinkertoy, Sherpa, Matador (DR) FNGs: None COUNT: 10 CONDITIONS: cool with an awe-inspiring sunrise
WARMUP: various stretches while the 0531 convoy rolled in
THE THANG: 5 pull ups, 10 bar rows, 15 shoulder presses, 20 incline merkins Followed by various core engaging exercises (planks, flutters, hammers, bird dogs, Superman’s, dead bugs)
Repeat for entire workout
MOLESKINE: tampalibra bemoaning the faulty alarm clocks of half our PAX. Esposa always finding a new topic of conversation. Everyone saying “wow Focker what a great workout this is”
ANNOUNCEMENTS: impossible mile, march into may, various rucking challenges and go see 4:13!
COT: thankful for DR matador joining us! Prayers for Sherpa ministering to his wife in a tough time. Hopefully last interview for my wife.
PLAYLIST: good oldies
WARMUP: various stretches while the 0531 convoy rolled in
THE THANG: 5 pull ups, 10 bar rows, 15 shoulder presses, 20 incline merkins Followed by various core engaging exercises (planks, flutters, hammers, bird dogs, Superman’s, dead bugs)
Repeat for entire workout
MOLESKINE: tampalibra bemoaning the faulty alarm clocks of half our PAX. Esposa always finding a new topic of conversation. Everyone saying “wow Focker what a great workout this is”
ANNOUNCEMENTS: impossible mile, march into may, various rucking challenges and go see 4:13!
COT: thankful for DR matador joining us! Prayers for Sherpa ministering to his wife in a tough time. Hopefully last interview for my wife.
PLAYLIST: good oldies
[The Castle] Dad Bod Run Club
Date: 2026-04-10 AO: The Castle Q: Strutter , PAX: Cross-stitch, Strutter, Horizon FNGs: COUNT: 3 CONDITIONS: Cooler than expected. WARMUP:
THE THANG: 4.3 mile Dad Bod loop. MOLESKINE: Appreciate the run. ANNOUNCEMENTS:
COT:
PLAYLIST:
THE THANG: 4.3 mile Dad Bod loop. MOLESKINE: Appreciate the run. ANNOUNCEMENTS:
COT:
PLAYLIST:
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
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PLAYLIST:
WARMUP: Will update
THE THANG:
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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
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
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.
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.
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
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PLAYLIST:Phil Collins, Genesis, Peter Gabriel
WARMUP:
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PLAYLIST:Phil Collins, Genesis, Peter Gabriel
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
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