Author: hambone

Posted on

Tire Station Bootcamp

Date: 2026-07-28 AO: Tire Station Q: Horizon , PAX: Steely, Butterfingers, Locksmith, Horizon, Splitter, Cross-stitch FNGs: None COUNT: 6 CONDITIONS: balmy 78
WARMUP: SSH, Windmills, Toy Soldier, Imperial Walkers, Good mornings, Willie Mays
THE THANG: Clock of pain – each hour represents the number of reps for each exercise: Merkins Squats Big boy sit-ups Mosey in between each Tire flip burpees x 22
MARY: American hammers & Plank
MOLESKINE: determined one of the bikers needed to oil his squeaky wheel Tire flips guarantees water logged shoes
ANNOUNCEMENTS: Shrimp boil at First Baptist Hendersonville Hendersonville- check slack for details CSAUP 50 next month – check slack for details
COT: Fabulouso’s baby girl – praise Friends of Locksmith – baby born prematurely Splitter – safe travels Country Parkour – moving back to WA next month
PLAYLIST: squeaky wheel and little mumble chatter
Posted on

Passing the Flag!

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , Juicy J PAX: Malibu, Juicy J, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow, Sooie’s 2.0’s – Sharktooth and ?? FNGs: None COUNT: 10 CONDITIONS: Wet and Sticky
WARMUP: SSH, BACS (Thank you Pebbles for starting us off). Windmills, Hill Billy’s
THE THANG: Round 1-Run Aheads: Passing the Flag “speaker” front to back. Person in back sprints to front. Once flag in front PAX stops and does 10 Iron Mikes. Repeat. Ran around neighborhood and back to The Knoll for Round 2.
Round 2: AMRAP 5 Burpees 10 Merkins 15 Squats 20 Flutter Kicks 4Ct
Round 3: Circle Up Pass the Flag. Person holding the flags does lunges. While rest of PAX does 10 (or 5 reduced for time and higher number of PAX from when work out was created night before) Merkins. After PAX did # of Merkins flag was passed around circle. Repeat until everyone held flag. Next exercise was 10 Iron Mikes. We stopped Juicy J the new Knoll AOQ!
“This flag represents more than a workout. It represents leadership, service, and showing up for the men beside you. Today we pass it to you—not because you’ve finished the journey, but because you’re now part of it. Welcome to the AOQ.”
Juicy J took the flag over to the hills for 11’s Burpees on top, WW2’s at bottom. Headed back to playground for some Mary.
MARY: WW1’s, J Lo’s, Flutter Kicks to finish.
MOLESKINE: Remember my first work out at Pain Train about a year ago with Juicy. Have gotten to know him well over the last year. His enthusiasm, willingness to lead, and creativity and leadership for new F3 events has shown he is ready to carry the flag! Congrats Juicy J! Thank you all for coming out and supporting and pushing each other. This is an amazing group of men, and am grateful for all of you.
ANNOUNCEMENTS: West Side Meet Up and other events. Check Slack.
COT: Count off, name-o-rama, coffee and chocolate milk. Prayers for Étouffée friend getting married and kids getting ready for new school year.
PLAYLIST:
Posted on

2 Sooie 2 Knoll

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , PAX: Malibu, Juicy J, AAA, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow FNGs: None COUNT: 10 CONDITIONS: wet, moist, and damp… x10
WARMUP: baby arm circles, hillbillies, all the things.
THE THANG: Half Lyfe beatdown AMRAP. Indian Run with the flag and speaker
Juicy J NEW AOQ Announcement Game of 11’s. Burpees and WWII’s
MARY: Flag Carry squats. Punish the rest with Ab workouts
MOLESKINE: very thankful for the great leadership from Half Lyfe and Pebbles. They have done an incredible job leading Tuesdays and Thursdays AOU for well over a year.
I am honored to help lead moving forward.
ANNOUNCEMENTS: see 1stf -f3-nashville-general. And bellevue Hang August 12th at Tailgate Brewery.
COT: prayers for new couples and for all the kids going into school coming up in the transitions. Be with each of our families.
PLAYLIST: Need to Breathe and some amazing Jesus music. He lifted our spirits.
Posted on

F3 Disc Golf Pro Tour

Date: 2026-07-27 AO: Westeros Q: Firefox , PAX: CubCadet, Vector, Papa Bear, Tim the Toolman, Pep, Firefox, Chunks FNGs: None COUNT: 7 CONDITIONS: Damp
WARMUP: SSH, Hoppin’ Imperial Walkers, Merkins, Stretch, Shoulder Tap Plank Jacks
THE THANG: Partner up. 1 PAX maintains a hold position while the other does reps of an exercise, then alternate. – Hollow Body Hold and 15 WW1s (3 rounds) – Low Plank and 15 Buzzsaw Planks (3 rounds) – Reverse Plank and 20 Reverse Knee Crunches (3 rounds)
Putting Practice. PAX lined up and each attempted a 10-12 ft putt. 5 merkins per miss as a group. – 25 merkins – 30 merkins – 25 merkins
Disc golf. PAX took turns moving the basket. Lunge walk or bear crawl to each of your lies. High score and low score were multiplied for burpees. – 15 burpees – 15 burpees – 12 burpees – 10 burpees – 12 burpees
YHC had a handicap on the first hole by throwing into one of the pipes below the bridge. Retrieval was… eventful.
MARY: Hello Dolly variant
MOLESKINE:
ANNOUNCEMENTS: CSAUP may be moving
COT: – Best wishes for Chunks with potential project in Montana
PLAYLIST: Sorta forgot I had a speaker.
Posted on

Soggy bottoms

Date: 2026-07-27 AO: Detention Q: tampalibra , PAX: tampalibra, Deep State, Andrew McDermott, Fortran, Tinkertoy FNGs: None COUNT: 5 WARMUP: SSH x 20 Squat x 10 Finger banger x 10 Jack Webb up to 10
THE THANG: 1 seal burpee 2 reverse lunges 2 is 1 3 crab toe touch 2 is 1 4 block thrusters
MARY: Shoulder tap x 20 just to make sure we hit the shoulders Flutter x 30 WWI x 10
MOLESKINE: Recapped the story of Lot putting himself of proximity to wickedness. He rationalized it very well, but we see how it massively skewed his perception of morality.
Prayers to keep our eyes (and hearts) in check, for chaos and a tough season in YHCs home, and for Esposa

Posted on

F3 Eddy Ruck

Date: 2026-07-26 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chains (Ryan Johnson), Roadkill FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi Ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

Posted on

[The Castle] Pre-party run

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Flipper, Chunks, Strutter FNGs: COUNT: 4 CONDITIONS: A really pleasant morning. WARMUP:
THE THANG: A fast 2 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] Dad Bod Run Club

Date: 2026-07-24 AO: The Castle Q: Strutter , PAX: Strutter, hambone FNGs: COUNT: 2 CONDITIONS: A glorious morning! WARMUP: Calf raises. THE THANG: 4.5 mile DBRC loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Coffee! PLAYLIST: https://open.spotify.com/track/1ko2lVN0vKGUl9zrU0qSlT?si=SZqaxKy-SceclRgYWsBtMw&utm_source=copy-link
Posted on

The Buffalo – Makita VQ.2

Date: 2026-07-24 AO: The Buffalo Q: Makita , PAX: The Bobs, Makita, Ultratecht, 0 FNGs: 1 0 COUNT: 3 CONDITIONS: Perfect, Crisp High 60’s, Light Humidity :ok_hand:
WARMUP: – SSH – Imperial Walkers – Willy Mayes Hayes – probably not spelled right :upside_down_face: – Good Mornings – Little Baby Arm Circles – Merkins
THE THANG: Warmup – Above ^ Mosey to Basketball Court Court Crushers x 3 – Start at one side of basketball court – Sprint to FT line – 5 Burpees – Backpedal to start – Sprint to Half Court – 10 Merkins – Backpedal to start – Sprint to far FT line – 15 Jump Squats – Backpedal to start – Sprint Full Court – 20 LBC’s Mosey to Pavilion Pavilion Pump x 3 – 20 Bench Dips – 15 Decline Merkins – Steps Ups, 10 x Each Leg – Bulgarian Split Squats, 5 x Each Leg Mosey to Basketball Court American Hammers Flutter Kicks Freddy Mercuries Plank
MARY: Impromptu Co-Q with remaining time The Bobs led us in a full court lunge with a twist, literally, then wall stretches that my tight back could not do. Ultratecht led us in Inchworms down to half court, and bear crawled the other half of the court.
ANNOUNCEMENTS: – Convergence in Nolensville TOMORROW 6AM, See Slack for details – you’re already here.
COT/PRAYERS: – Thankful for the men we surround ourselves with in the gloom. Prayers for those spoken and unspoken, present and not present.
PLAYLIST: https://open.spotify.com/playlist/1KfN6prMv66Ah3NxJv0tqD?si=a1uO0PRCSyukZ7fnG4Mvaw
Posted on

OTB 5 mi trail run Warner

Date: 2026-07-24 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chunks, Cross-stitch FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi trail. Warner park
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: excellent coffee from Chunks We learned about dating
PLAYLIST: chirp chirp :baby_chick: