Date: 2026-08-14 AO: The Castle Q: Strutter , PAX: Happy Trees, Strutter FNGs: COUNT: 2 CONDITIONS: Warm WARMUP: Calf stretches THE THANG: 4.3 mile loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Perpetual Motion Engine
Date: 2026-08-13 AO: The Stronghold Q: SalPal , PAX: Dan and Dave, Tinkertoy, Wham-O, Dr. Brown Slip, Young and Restless, Red Skull, SalPal, The 4:13 Guys (had to duck out before COT due to morning obligations) FNGs: None COUNT: 8 CONDITIONS: 77 and Humid PLEASE MAKE IT STOP
WARMUP:Burpees, rifle carry your blocks.
THE THANG: Perpetual Motion. EMOM with 10 seconds to rotate b/w stations of sprints, plank hold, burpees and thrusters (which became squats).
MARY: 5 burpee buyout + whatever Red Skull came up with.
MOLESKINE: GET OFF THE X. When you don’t know what to do, the worst thing to do is freeze. Keep moving. Do the next right thing.
ANNOUNCEMENTS: See slack.
COT: For intentions unspoken and spoken.
PLAYLIST: Decaf yelling “I see you ”
WARMUP:Burpees, rifle carry your blocks.
THE THANG: Perpetual Motion. EMOM with 10 seconds to rotate b/w stations of sprints, plank hold, burpees and thrusters (which became squats).
MARY: 5 burpee buyout + whatever Red Skull came up with.
MOLESKINE: GET OFF THE X. When you don’t know what to do, the worst thing to do is freeze. Keep moving. Do the next right thing.
ANNOUNCEMENTS: See slack.
COT: For intentions unspoken and spoken.
PLAYLIST: Decaf yelling “I see you ”
Just Keep Jumping
Date: 2026-08-13 AO: Atlantis Q: Firefox , PAX: Puzzlah, Pole Dancer, Firefox, Cheesehead FNGs: None COUNT: 4 CONDITIONS: Is it fall yet?
WARMUP: Mosey around park over to lower parking lot
THE THANG: 20 Iron Mikes (each side is 1/2) 20 Jump Squats 20 Monkey Humpers Repeat 2 more times
Tortoise and Hair. PAX partnered up. One did traveling Lt. Dan. The other did 15 star jumps and then broad jumps or murder bunnies to tag their partner and swap. It was a long way across the parking lot.
Mosey to pavilion. Tabata, 45 sec on, 15 sec rest. 1 legged stands (4 rounds, 2 per leg) Bulgarian split squats (6 rounds, 3 per leg) Leg Lifts (2 rounds) Step Ups (2 rounds, 1 per leg)
Mosey to playground wall. 20 box jumps 15 box jumps 10 box jumps 10 deep squats
MARY: Gingerly mosey back to startex.
MOLESKINE:
ANNOUNCEMENTS:
COT: Toothless’s 2.0; gratitude
PLAYLIST: https://open.spotify.com/playlist/10dftemy2ZX9XiEt2VvxkF?si=810c6f392a474369
WARMUP: Mosey around park over to lower parking lot
THE THANG: 20 Iron Mikes (each side is 1/2) 20 Jump Squats 20 Monkey Humpers Repeat 2 more times
Tortoise and Hair. PAX partnered up. One did traveling Lt. Dan. The other did 15 star jumps and then broad jumps or murder bunnies to tag their partner and swap. It was a long way across the parking lot.
Mosey to pavilion. Tabata, 45 sec on, 15 sec rest. 1 legged stands (4 rounds, 2 per leg) Bulgarian split squats (6 rounds, 3 per leg) Leg Lifts (2 rounds) Step Ups (2 rounds, 1 per leg)
Mosey to playground wall. 20 box jumps 15 box jumps 10 box jumps 10 deep squats
MARY: Gingerly mosey back to startex.
MOLESKINE:
ANNOUNCEMENTS:
COT: Toothless’s 2.0; gratitude
PLAYLIST: https://open.spotify.com/playlist/10dftemy2ZX9XiEt2VvxkF?si=810c6f392a474369
[The Discipline] The Discipline
Date: 2026-08-12 AO: The Discipline Q: hambone , PAX: Country Parkour, hambone, Butterfingers FNGs: None COUNT: 3 We did 2.7 miles of good livin’
Insane Train – 🚨 TEAM SHOW DOWN 🚨
Date: 2026-08-12 AO: Insane Train Q: Choo Choo , PAX: Derby, Half Lyfe, Roadkill, Choo Choo, Bulldog, El Capitan, Argggg FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Some stretches, SSH
THE THANG: Buy in: EMOM 8 Endorphins, 8 Minutes
Game of cones: 2 teams; 50 seconds 10 sec break; Every time you complete 25 rep you can move your cone ahead or move other teams back.
Pullthrough, SB Bear complex, Jump Squats, SB Curls, Burpees, SB Clean BBS, SB OH Press LT Dans, SB Throws
Its not important which team won, what’s important is there was a clear winner :grimacing:
MOLESKINE: Dont hold back your sorry’s at your M even if you are right.
ANNOUNCEMENTS: check -f3-nashville-general
PLAYLIST: Na didnt need one
WARMUP: Some stretches, SSH
THE THANG: Buy in: EMOM 8 Endorphins, 8 Minutes
Game of cones: 2 teams; 50 seconds 10 sec break; Every time you complete 25 rep you can move your cone ahead or move other teams back.
Pullthrough, SB Bear complex, Jump Squats, SB Curls, Burpees, SB Clean BBS, SB OH Press LT Dans, SB Throws
Its not important which team won, what’s important is there was a clear winner :grimacing:
MOLESKINE: Dont hold back your sorry’s at your M even if you are right.
ANNOUNCEMENTS: check -f3-nashville-general
PLAYLIST: Na didnt need one
Natty 40th Beat Down
Date: 2026-08-12 AO: Titan Q: Natural Ice , PAX: Tim the Toolman, Makita, Puzzlah, Squatter, Spinal Tap, Papa Bear, Right Said, Sherlock, Pep, Natural Ice, Dragon Spark, DintyMoore, Rhombus FNGs: None COUNT: 11 CONDITIONS: Really pretty Good
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂
Pocket Chicken
Date: 2026-08-12 AO: Pocket Chicken Q: Hot Route , PAX: Hot Route, Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: ultratect shirt-ometer was about a 7.2
WARMUP: n/a
THE THANG: almost 5
MARY: n/a
MOLESKINE: Redford/Newman, damn dirty apes
ANNOUNCEMENTS: check out the -f3-nashville-general channel for a cool F3 fundraiser
COT: there’s snakes out there this big?!?
PLAYLIST:
WARMUP: n/a
THE THANG: almost 5
MARY: n/a
MOLESKINE: Redford/Newman, damn dirty apes
ANNOUNCEMENTS: check out the -f3-nashville-general channel for a cool F3 fundraiser
COT: there’s snakes out there this big?!?
PLAYLIST:
III Pillars – back on track!
Date: 2026-08-11 AO: III Pillars Q: Shania , PAX: Go Fish, YumYum, Haggis, Grape, LorelaiG, Shania, t-cell, Two Face, princessaurora, Tackle Box, DintyMoore, 3D, Wax, Tigger, Belly Up, Seoul Man FNGs: 1 Seoul Man COUNT: 16 CONDITIONS: hot
WARMUP: SSH and LBAC
THE THANG: “back on track” Burpees, step ups, merkins, squats, LBC’s Bear crawl, lunge walk
MARY: circle
ANNOUNCEMENTS: half monkey, check slack
WARMUP: SSH and LBAC
THE THANG: “back on track” Burpees, step ups, merkins, squats, LBC’s Bear crawl, lunge walk
MARY: circle
ANNOUNCEMENTS: half monkey, check slack
[After Hours] After Hours Bootcamp
Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
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MARY:
MOLESKINE:
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Smokeboots
Date: 2026-08-12 AO: Smokeboots Q: Tinkertoy , Donkey Hammer PAX: Beer Run, moneyshot, Donkey Hammer, Cowboy, Tinkertoy, Down Under, ATM, Snow Bunny, Harry Caray, Dr.Seuss FNGs: 1 Dr.Seuss COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
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MOLESKINE:
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