Author: hambone

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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Buffalo

Date: 2026-08-21 AO: The Buffalo Q: The Bobs , PAX: Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route, The Bobs, Makita, Inglewould; Duggar from JC FNGs: None COUNT: 7 CONDITIONS:
WARMUP: mosey
THE THANG: dirty dozen
MARY: dealers choice
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: MMJ
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Everybody Hurts Sometimes

Date: 2026-08-21 AO: Bomber Q: SalPal , PAX: Pep, CubCadet, SalPal, Firefox, Thomas T, Topps, DintyMoore, Vector, Black Lung FNGs: None COUNT: 9 CONDITIONS: Moist
WARMUP: Burpees + Equalizers
THE THANG: DORA + Abridged Murder Mile
MARY: No time.
MOLESKINE: Vector’s attitude was delightful.
ANNOUNCEMENTS: Westside Wednesdays, Water Bottles, Convergences for 9/11, 9/12, TN Tussle, check slack.
COT: Gratitude
PLAYLIST: Assorted Song List #8
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[Pain Train] Studies show that fun titles generate 42% more HC’s!

Date: 2026-08-21 AO: Pain Train Q: Wolfpack , PAX: G-string, FistShake, FLO, Bulldog, Derby, Wolfpack, Siri, Half Lyfe, Sooie, 2 a dayz, Argggg, Roadkill, Inchworm FNGs: None COUNT: 13 CONDITIONS: No complaints
WARMUP: SSH, WMH, BAC, BACBAC, AP, MNC, SC
THE THANG: Partner up!
Two rounds of… Alternate with your partner starting at 1 rep and working up to 10, Mosey between exercises – Merkins – Squats – Dips – Shoulder taps
MARY: Sprints and Merkin Ring of Fire
MOLESKINE: Sooie loves picnic tables
ANNOUNCEMENTS: TCLAPS for Derby for HCing hard at the Bellevue Farmers Market… everyone keep an ear out for the next one to support him.
COT: If you can do 1 you can do 10… Reminder to keep momentum even when it gets hard.
PLAYLIST: Crickets a’chirping
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Happy Birthday To Me

Date: 2026-08-19 AO: Titan Q: Pole Dancer , PAX: Sherlock, Plainsman, bluemule, Dangle, Pep, Firefox, Hipster, Spinal Tap, Tim the Toolman, Pole Dancer, Papa Bear II, Churro FNGs: None COUNT: 12 CONDITIONS:
WARMUP: static stretching, indigenous peoples run around the park, active stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – t-rex – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups – star jumps – IYTs
Lunge back to start
MARY: of course
ANNOUNCEMENTS: orger a mug, ya mug
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=811fd7f504094745
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The Wrath of Zeus

Date: 2026-08-20 AO: Atlantis Q: Pole Dancer , PAX: Puzzlah, sooner, Pole Dancer, SalPal FNGs: None COUNT: 4 CONDITIONS: ELECTRIC
WARMUP: Dodge lightning bolts to get under the pizza hut, followed by light stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups
Soccer Ball Challenge: kick the ball in the middle bricks of the wall from various distances- burpee penalties for all missed (think we did ~25)
Blackjack: I dealt, and the PAX bet exercises on their hands. Lose and you workout, win and the dealer works out. The house won.
MOLESKINE: under the safe cover of the pizza hut, no weather can deter the men of Atlantis! Although the run from the cars was dicey…
ANNOUNCEMENTS: Order your mugs and prep for the Tussle
COT: Support your friends and family as they navigate seen and unseen struggles
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=41482a0df34d4a35
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8-Count Body Builders!

Date: 2026-08-20 AO: The Stronghold Q: Hipster , Red Skull PAX: Young and Restless, Hipster, Red Skull, toga, Barney, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: -15 CONDITIONS: Absolutely Perfect – wet, rainy with a little thunder
WARMUP: Started with a mosey to the front school lot; YHC was unsatisfied with the effort to extended the mosey to the NSA parking lot. The warm up included a Scorpion Stretch to ensure our front side was wet and some WW1 to get the backside wet.
THE THANG: After demonstrating how to count and execute the 8-count body builder movement, each 4:13 Strong man came in the middle, introduced himself and told us one thing he had learned about himself over the past 40 Days. Then he lead us in 5 8-count body builders. That brought our 8-count body builder count to 60.
Mosey to the Smokestack parking lot where each 4:13 Strong man told us about a goal and then led us in another 5 8-count body builders bring our total to 115.
Mosey back to the NSA lot where toga led us in the final 5 to get our total up to 120.
Mosey back to the StartEx and time was up.
MARY: No time for Mary today
MOLESKINE: So thankful for the rain this morning. There is nothing better than getting a man into adverse conditions to help him realize that he can do hard and uncomfortable things. There was a lot of self pity this morning as the 4:13 Strong were feeling sorry for themselves for getting a little wet. The perfect way to end the 40 Day Challenge. Thanks to bluemule for the workout idea and the F3 PAX that joined us.
ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. Come join us.
COT: Prayers for guidance and wisdom as these men transition into the Work Phase of the program.
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Tortoise and Hair – Final Run!

Date: 2026-08-18 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 15 CONDITIONS: Weather was perfect, attitudes were off
WARMUP: Standard Pre-Run Warm-Up: SSH, Windmills, Squats, IWs, Runners Stretch, Stretch and hold
THE THANG: Run!! The challenge was for everyone to come in under 30:00. The challenge was NOT accepted.
MARY: Purple Rain ran Mary – SSH, Merkins, Flutters, APDs and more SSH to finish
MOLESKINE: The worst time to give up is at the finish line. Overall attitude and effort was poor and 7 of the 11 men chose to coast today, thinking they had already done enough.
ANNOUNCEMENTS: Signing Day is this Friday 8/21 at 11:30am. Come join us, encourage this class on to the next phase and enjoy a free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for patience
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The Knoll

Date: 2026-08-18 AO: The Knoll Q: Juicy J , PAX: Juicy J, The Banker, Étouffée, Pebbles, AAA, Papa Bear II FNGs: None COUNT: 6 CONDITIONS: solid
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, less less squats, Merkens, Willie May Hayes
THE THANG: three rounds of mailbox Malay. First round was a full team effort with rotating exercises at each mailbox, Burpee‘s, Merkens, World War II’s. Round two we did teams of two, jump squats, hand release Merkins, World War™ ones Around three was individual competition with diamond push-ups and American hammers. Étouffée and Pebbles as the champs.
MARY: two rounds of rotating ab exercise workouts
MOLESKINE:
ANNOUNCEMENTS: westside-wednesday for our monthly Bellevue family hang, get ready for September!
COT: prayers up for all spoken and unspoken prayer requests
PLAYLIST: crows and angry neighbors
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[The Discipline] The Discipline – Country Parkour Farewell Send off

Date: 2026-08-19 AO: The Discipline Q: Country Parkour , PAX: Under the Table, Horizon, Country Parkour, Dilbert, hambone, Happy Trees, Brian Hall, Brian Hall (Creatine) FNGs: 1 Brian Hall (Creatine) COUNT: 8 CONDITIONS: Perfect
WARMUP:SSH, mosey, Good mornings, SSH, Typewriters, Imperial Walkers, and Hillbillies
THE THANG: One Pax gets to carry the 100 lb Tombstone and choose an exercise for the others to do while he carries it about 100 yards.
The work done Manmakers (pain makers) Squats Situps curls Monkey humpers and others
Mosey to the snack stand for 20 jump up on the wall then decline merkins
Mosey back to startex More of the carry the tombstone, but only one direction and sprint/mosey back each got in 1 round
Mosey to the playground one pax did 5 pull ups (or hangs) and chose something for the other pax to do
Mosey to startex
MARY:No time
MOLESKINE: Lots of talk about the exercise the PAX chose for each other. Some were gifting out some tough choices
ANNOUNCEMENTS: Check slack
COT: His plan was to have others choose the opportunity for his fellow man to put in the work.
We are wished Country Parkour well on his journey and to continue gifting out F3 memberships at F3 Moses Lake. There are currently three days operating there (two AOs).
He truly is a man of all 4 quadrants of virtuous leadership. His concentrica is in tact and leading his family forward.
Mr. Parkour, you will be missed but this is not goodbye my friend.
PLAYLIST: Rock hits