Backblasts

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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

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Pocket Chicken

Date: 2026-08-19 AO: Pocket Chicken Q: Hot Route , PAX: Ultratecht, Hot Route FNGs: None COUNT: 2 CONDITIONS: shirts stayed on
WARMUP: n/a
THE THANG: skate park and back
MARY: Goose sighting
MOLESKINE: time zones/DST and be done with it
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Smokeboots

Date: 2026-08-19 AO: Smokeboots Q: EZ-Go , PAX: EZ-Go, Donkey Hammer, moneyshot, Tinkertoy, Down Under, Snow Bunny, Cowboy, ATM, DR.Seuss FNGs: None COUNT: 9 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Leg Day at the InPain Train!

Date: 2026-08-19 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Bulldog, Derby, Wolfpack, El Capitan, Siri, Chili Dip, Sooie, Argggg, Two A Days FNGs: 1 Two A Days COUNT: 10 CONDITIONS: faaaaaantastic
WARMUP: movement
THE THANG: Sandbag mosey to the end of the road
100 reps each hero style, hill sprint every 25 – Squats – Spiccolis – Reverse Lunges – Iron Dans (capped at 50)
Final sprint up Chili Dip Hill
MARY: Planks
MOLESKINE: mumble chatter slowly dwindled as the workout continued
ANNOUNCEMENTS: Join Derby tomorrow at the Bellevue Farmers Market to do some serious EHing
westside-wednesday check it!
COT: Keep moving forward.
PLAYLIST: manly grunts
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[After Hours] After Hours Bootcamp – STAIRS, STAIRS & MORE STAIRS

Date: 2026-08-18 AO: After Hours Q: Choo Choo , PAX: Flipper, Choo Choo, Strutter FNGs: COUNT: 3 CONDITIONS: Could be worse
WARMUP: Stretches and Burpees for Thunderstruck 🎶
THE THANG: Suicides on stairs with squats HARD for my 81st Q: 20 each on 4 sides of stairs; HRM, American hammers, Reverse lunge, Donkey kicks
MOLESKINE: Don’t hold back on sorrys to your M even if you are right.
ANNOUNCEMENTS: -f3-nashville-general
COT: PAX were prayed for
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Tire Station Bootcamp

Date: 2026-08-18 AO: Tire Station Q: Locksmith , PAX: Horizon, Tigger, Locksmith, Cross-stitch, Fabuloso, Happy Trees, Harassing Walkers FNGs: 1 Harassing Walkers COUNT: 6 CONDITIONS: B-E-A-utiful
WARMUP:Stretching
THE THANG:
Mosey till Q is tired followed by Carolina Dry docks, Merks, and repeat. Tire flips from pile to pipe with merks and Carolina dry docks in between.
Got a chinook squat / dip in there somewhere.
Closed with 6” leg lift, American Hammers, LBC’s to completion.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Butterfingers and pro hockey, Babies, and the send off of fellow F3. Rumor – Send off at Iron giant tomorrow….
PLAYLIST: Morning nature

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III Pillars

Date: 2026-08-18 AO: III Pillars Q: Grape , Swiffer PAX: Will Norton, Go Fish, LorelaiG, princessaurora, Haggis, t-cell, Two Face, gov’t mule, Tackle Box, Swiffer, Grape, Shania, wardas1, Maduro, Seoul Man, Belly Up, Queen’s Gambit FNGs: 1 Queen’s Gambit COUNT: 17 CONDITIONS: not as hot!
WARMUP: 14 SSH IC 14 good mornings OYO 14 Cherry pickers IC 14 WMH OYO 14 LBAC F IC 14 LBAC R IC
THE THANG:
F.O.U.R. Mosey to the track Partner up, one partner down and back 300 flutters (2 count) 200 offset merkins 100 up downs Run
Four Corners Corner 1- 44 dry docks Lunge walk Corner 2- 44 squats Bear crawl Corner 3- 44 APD’s Bernie Corner 4- 44 monkey humpers Duck walk
MARY: 44 Imperial walkers and 44 Hillbillies
MOLESKINE: our bodies are jars of clay
ANNOUNCEMENTS: none
COT: prayers for Anne, Brent’s family, Gilbert family, Wills, and back to school
PLAYLIST: https://open.spotify.com/playlist/4vKgiJ0x1l4xor4rqkVqUc?si=CsYvMEjfQH6lwN1iyIv5jw&utm_source=copy-link&pt=93206b486a13c83c0d6780a74b7c1563&pi=3ME1LGovSYCk6
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The Eddy

Date: 2026-08-17 AO: The Eddy Q: Roadkill , PAX: Sooie, Stubs, Roadkill, FLO, Motorola FNGs: None COUNT: 5 “Hell hath no fury like a woman scorned” – take a moment to do something nice for your M, avoid the scorn.
CONDITIONS:
Swampy
WARMUP:
Learned of the competing OTB gathering occurring on our homeland, blamed Juicy J for low attendance and treachery.
THE THANG: 3 Mile Ruck with a 1 minute shuffle every 5 minutes. Avoided being bitten by rattle snakes.
COT: Prayer
PLAYLIST: Assorted mumble chatter
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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix