Author: hambone

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Fight like hell and slay your demons

Date: 2026-02-25 AO: titan Q: SalPal PAX: Pep, Squatter, CubCadet, Black Lung, Stumbles, Spinal Tap, caprate, Papa Bear, Sherlock, swamper FNGs: None COUNT: 11 CONDITIONS: Weirdly warm for my Rocky impersonation.
WARMUP: 11s, Pullups and Weighted Squats
THE THANG: Recreation of the Myth of Sisyphus: Bear Crawl + Coupon Drag, Hill Runs with HR Merkins and Lt. Dans. Plank circuit and 10 burpee buyout.
MOLESKINE: Music was brutal and repetitive. Great for getting locked in.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, White’s Creek AO, Check Slack
COT: Changes at work with project, intentions unspoken.
PLAYLIST: Hades + Hades II + Doom (2016) soundtrack
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Wednesday Workday

Date: 2026-02-25 AO: the-discipline Q: Mr. Pancake PAX: hambone, Horizon FNGs: None COUNT: 3 CONDITIONS: Cool, but not windy
WARMUP: 44 SSH Mosey Willie Mays Hayes To Runner’s Pose To twist 44 Arm Circles
THE THANG: 44 of EVERYTHING!!!
4 rounds of 11 sets (44 reps) with coupons to celebrate Mr. Pancake’s birthday.
Squats Kettle Bell Swings Alternate Three-Way Lunge Murder Bunnies Syrup Pourers (Unsure exact name) Overhead Press
Finish with 44 Sit-ups
MOLESKINE:
ANNOUNCEMENTS: Thursday new AO in White’s Creek with Squatter.
Off the books ruck on Sunday with Dilbert
Check Slack
COT: Prayers for Horizon as he travels to do relay marathon with family.
Prayers for hambone dad as he continues his recovery.
Prayers for Mr. Pancake job search, final interviews.
PLAYLIST:

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Choo Choo Go Ruck Prep

Date: 2026-02-25 AO: insane_train Q: Derby PAX: El Capitan, Roadkill, Shakira, Choo Choo, Dirty Bird FNGs: None COUNT: 6 CONDITIONS: Perfect!
EARLY BIRDS: 11’s Merkins and Bear Complex
WARMUP: BACs, BACBACs, WMH, Runners Stretch, PE Stretch
F3 Mission Statement, Credo and Core Principals
THE THANG: Partnered up for Sand Bag Mosey around Bellevue incorporating various exercises with 1 rule… The bags cannot touch the ground or entire PAX is penalized w/ 5 SB Burpees (I believe we had 5 penalties).
Mosey consisted of Multiple Stops incorporating Bench Dips, Decline Merkins, Burpee Broad Jumps, Pull-Ups, SB Lunges, etc. with partners transferring weight for each partner to get in their reps.
We also had a stock exercise of 10 SB Rows, 10 SB Curls and 10 SB Thrusters that was called out throughout the beatdown.
MOLESKINE: Shared recent thoughts on perspective of time. With another child on the way I’ve fallen into the trap of how do I continue to make time for myself to continue to do things I love and enjoy. With a nice dose of awareness, I’m working on a perspective flip to look for more ways to support and be present for my family and their needs and with that trusting time will work itself out.
ANNOUNCEMENTS: Merkin Madness, Holy Smokers, Check Slack for many other exciting things going on in the community.
COT: Prayers for contentment and deeper understanding of purpose
PLAYLIST: Roadkill’s commentary throughout the beatdown :joy:
Appreciated the opportunity to lead this morning! Had an excellent time bouncing around Bellevue with you guys!
:horse_racing:
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Long slow run

Date: 2026-02-24 AO: after-hours Q: Natural Ice PAX: Natural Ice FNGs: None COUNT: 1 CONDITIONS: Chilly
WARMUP: left 45 minutes early to run to AO
THE THANG: Ran 8ish miles
MOLESKINE: Make lemonade!
ANNOUNCEMENTS:
COT:
PLAYLIST:

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Reach Higher

Date: 2026-02-24 AO: the_eddy Q: Wolfpack PAX: Stubs, Roadkill, FLO, Choo Choo FNGs: None COUNT: 5 CONDITIONS: brrrrrrr
WARMUP: Too cold for warming up
THE THANG: Stayed on the paved path like good rule following PAX.
MOLESKINE: “Let go of lower things, reach higher” Encouragement to PAX to take inventory of the things we think are serving us in life and find places to let go and reach higher.
ANNOUNCEMENTS: Check out NattyIce post in -f3-nashville-general
COT: Prayers lifted
PLAYLIST: The woods of Edwin and mumblechatters
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Not Much Iron, Not Much Giant

Date: 2026-02-24 AO: iron-giant Q: hambone PAX: Horizon, Mr. Pancake, Butterfingers FNGs: None COUNT: 4 CONDITIONS: colder than a witch’s tit
WARMUP: 1/2 mile run
THE THANG:
1. Pull Up masters–pull ups overhand, drop set underhand 2. Run mile loop with stops for simple exercises 3. Carry 88lb KB or 70KB while partner planks
MOLESKINE: Happy birthday, Mr. Pancake! House rules say you have to Q on your birthday, but you get a mulligan this year.
ANNOUNCEMENTS:
COT: prayers for health
PLAYLIST: suffer in silence

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Trifecta Discipline

Date: 2026-02-18 AO: the-discipline Q: hambone PAX: Mr. Pancake, Country Parkour, Butterfingers, Dilbert, Horizon FNGs: None COUNT: 6 CONDITIONS: Warm enough that shorts were okay
WARMUP: simple SSHs and Toy Soldier
THE THANG: Stamina, Squats, Abs
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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LinkedIn Lunatics

Date: 2026-02-24 AO: middle-tooth Q: SalPal PAX: Matador, Esposa, Betty Ford, DrRupp, sooner, Toothless FNGs: None COUNT: 7 CONDITIONS: Frosty
WARMUP: Lap around track, 11s (pullups and Lt Dans)
THE THANG: Perpetual Motion Routine, 1 PAX was timer with kettlebell, remaining PAX deconstructed burpees.
MARY: Plank meeting, dealers choice.
MOLESKINE: Don’t be a LinkedIn Lunatic.
ANNOUNCEMENTS: Merkin Madness, After Hours, Texas Tuesday next week with sooner, The Merchant Murder Mystery Night, Grow School on March 14th with Derby at insane_train. Check Slack for more.
COT: Betty Ford travel, Toothless family needs
PLAYLIST: – Warmup: Watsky, x Infinity – Thang: Fountains of Wayne, Welcome Interstate Managers
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Longevity Training

Date: 2026-02-24 AO: the-knoll Q: morning stār PAX: Wolfpack, Papa Bear, Dirty Bird, Stubs, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: cold enough for sweat to freeze on the face … not too windy thankfully.
WARMUP: a proprietary combination of movements that you had to be present to experience.
THE THANG: Started with a lesson on overhand figure 8 with the rope. Paired up.
One PAX did a Body Builder Burpee with a roll x3, the other rope flowed with overhand figure 8, then switch.
Mosey to the backstop for 3 erkins and 3 step ups.
Back to it … one PAX lunged to the ground and did 3 dead bugs, the other rope flowed, then switch.
Mosey to the back of the park and drag an evergreen limb to the street.
MOLESKINE: – I love to share what I’m learning and thankful for the PAX being willing to try out some rope flow today. – For those that took a rope, here’s a https://youtu.be/3qBEEeqixi4?si=iCWBJqSHTPtE7iI2 and here’s a https://youtu.be/IVKbB7P0j0M?si=LKD1RCr-3W8cqmF4. If you want to get deeper into the practice DM me or text ma and I’ll show you some more free in depth training. – I’m enjoying my personal growth to be able to show up, be at ease and be present with you men vs. feeling anxiety around “leading correctly”.
COT: YHC talked about building some awareness of how our movements and motions in life shape others around us. Most of the time those around us (especially those we are entrusted to lead) are watching and mimicking what we do more than what we say.
Prayed us out with a blessing of loving care to fill our tanks so hope can spring up and overflow to others in our lives.
Stay curious my brothers, -m*
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Bonus Workout

Date: 2026-02-23 AO: toratoratora Q: Giving Tree PAX: Ultratecht, Hot Route, Giving Tree, greyalbum FNGs: None COUNT: 4 CONDITIONS: Cold
WARMUP: Mosey out to track, SSH, hillbillies, imperial walkers, mosey back to start.
Core Drop Rest: repeat following exercises with 15 minutes rest between workouts. Second time through rest drops to 10 seconds, third and final time there is no rest… just 2 minutes of work.
American Hammers Frog Leg Crunch Freddie Mercury Flutter kicks
THE THANG:
Exercise 1 for 30 seconds Exercise 2 for 30 seconds 15 second rest X3 Bonus Exercise (cardio) for 1 minute
1. Thrusters 2. Alternating reverse lunge 3. BONUS: 1-2-3 Heisman
1. Bear crawl 2. Merlins 3. BONUS: Up Downs
1. Deadlifts 2. Alabama prom dates 3. BONUS: Duck walk with coupon to 180 squat jumps
Curls, rows, overhead tricep extension, and overhead carries.
Cool down stretch and end.
MOLESKINE:
ANNOUNCEMENTS: March Merkin Madness plus a lot more on general channel.
COT:
PLAYLIST: No Doubt – Tragic Kingdom