Date: 2026-09-23 AO: The Discipline Q: hambone , PAX: hambone, Dilbert, Creatine, Happy Trees FNGs: None COUNT: 4 3.6ish miles
[Pain Train] Riverwalk AO Naming Beatdown!!!
Date: 2026-09-26 AO: Pain Train Q: Half Lyfe , PAX: Sparrow, Piglet, Half Lyfe, INCHWORM, Barb, Siete, Twin Turbo FNGs: 1 Twin Turbo COUNT: 7 CONDITIONS: Nice cool morning. Will take it!
WARMUP: SSH, WMH, Windmills, misc.
THE THANG: All potential names written on cardboard. Can’t RiverWalk Hill by the Mill Gruesome Newsom The Wall Mill Works Deep End New(som) Train Pool Party The Grinder. Group collectively eliminated prior to start for reasons only PAX will know.
Each person grabs one and we hold plank together to determine bracket seeding. Last person standing=1 seed, 2nd to last=2 seed, etc.
Had 4 rounds of exercises. After each name match up we would switch rounds.
Round 1 20 Merkins 40 Mountain Climbers 30 Iron Mikes
Round 2 20 Carolina Dry Docks 40 Flutter Kicks 20 Lt Dans
Round 3 20 Decline Merkins 30 Dips 40 Squats
Round 4 10 Burpees 8 Absolutions 10 8-Count Body Builders
Once each PAX completed exercises they could move 1 (of 2) 25# AO name plate either forward or backward. AO name Plate that made it to the end of the parking lot first was the winner of that match up.
And the Champion is………
Gruesome Newsom!!
MARY: N/A
MOLESKINE: F3 discussion for PAX to help grow this AO.
ANNOUNCEMENTS: various getting to know F3
COT: count off, name-o-rama, named FNG Twin Turbo! prayers and coffee.
PLAYLIST: Various.
WARMUP: SSH, WMH, Windmills, misc.
THE THANG: All potential names written on cardboard. Can’t RiverWalk Hill by the Mill Gruesome Newsom The Wall Mill Works Deep End New(som) Train Pool Party The Grinder. Group collectively eliminated prior to start for reasons only PAX will know.
Each person grabs one and we hold plank together to determine bracket seeding. Last person standing=1 seed, 2nd to last=2 seed, etc.
Had 4 rounds of exercises. After each name match up we would switch rounds.
Round 1 20 Merkins 40 Mountain Climbers 30 Iron Mikes
Round 2 20 Carolina Dry Docks 40 Flutter Kicks 20 Lt Dans
Round 3 20 Decline Merkins 30 Dips 40 Squats
Round 4 10 Burpees 8 Absolutions 10 8-Count Body Builders
Once each PAX completed exercises they could move 1 (of 2) 25# AO name plate either forward or backward. AO name Plate that made it to the end of the parking lot first was the winner of that match up.
And the Champion is………
Gruesome Newsom!!
MARY: N/A
MOLESKINE: F3 discussion for PAX to help grow this AO.
ANNOUNCEMENTS: various getting to know F3
COT: count off, name-o-rama, named FNG Twin Turbo! prayers and coffee.
PLAYLIST: Various.
Bomber
Date: 2026-09-25 AO: Bomber Q: CubCadet , Puzzlah, DintyMoore PAX: Squatter, CubCadet, Right Said, Tim the Toolman, Vector, DintyMoore, Firefox, Baby Bird, Puzzlah, bluemule, Papa Bear II FNGs: None COUNT: 11 CONDITIONS: Literally perfect.
WARMUP: Puzzlah led pax is some much needed full body stretching.
THE THANG: Core Day – last day of Throuple
CubCadet 3 rounds of: – 50 x 4 count flutters – 25 leg lifts in edge of tables – 1 min low plank tag out
DintyMoore 2 rounds of: – Superman, Batman, Iron Man (with a sneaky Spider-Man) – 15 Mountain climbers – Dolly’s in there somewhere on 9-2-5 day :heartpulse: Merkin Ring of Fire (core break). Tim the Toolman won. Admit it.
Puzzlah 11s on the hill: – Superman at top – Dollys at bottom – Meet partner at midpoint for 3 skip jacks
MARY: Nothing but.
MOLESKINE: Our intent with the Throuple was to add a little extra spice to the week. Based on the Slack banter and mumblechatter, I think we succeeded. F3 is so much more than a workout group. If you know someone in need, reach out. If you need a hand, just ask. Seeing Pep for coffee made us all happy (until he felt the need to lift his shirt)
ANNOUNCEMENTS: As the weather gets more reasonable, reach out to our Cotters and Welcome them back.
COT: Right Said friend who had a stroke. Pep recovery. bluemule safe return from Austin.
PLAYLIST: Na Na Na, including appropriately timed Hey Jude, curated by DintyMoore Probably an A+
WARMUP: Puzzlah led pax is some much needed full body stretching.
THE THANG: Core Day – last day of Throuple
CubCadet 3 rounds of: – 50 x 4 count flutters – 25 leg lifts in edge of tables – 1 min low plank tag out
DintyMoore 2 rounds of: – Superman, Batman, Iron Man (with a sneaky Spider-Man) – 15 Mountain climbers – Dolly’s in there somewhere on 9-2-5 day :heartpulse: Merkin Ring of Fire (core break). Tim the Toolman won. Admit it.
Puzzlah 11s on the hill: – Superman at top – Dollys at bottom – Meet partner at midpoint for 3 skip jacks
MARY: Nothing but.
MOLESKINE: Our intent with the Throuple was to add a little extra spice to the week. Based on the Slack banter and mumblechatter, I think we succeeded. F3 is so much more than a workout group. If you know someone in need, reach out. If you need a hand, just ask. Seeing Pep for coffee made us all happy (until he felt the need to lift his shirt)
ANNOUNCEMENTS: As the weather gets more reasonable, reach out to our Cotters and Welcome them back.
COT: Right Said friend who had a stroke. Pep recovery. bluemule safe return from Austin.
PLAYLIST: Na Na Na, including appropriately timed Hey Jude, curated by DintyMoore Probably an A+
[The Castle] The Castle – New duration – The Castle is now 1 hour
Date: 2026-09-26 AO: The Castle Q: Dilbert , PAX: Creatine, hambone, Steely, Dr. Brown Slip, Happy Trees, Dilbert, Mr. Pancake, Barney, Makita, Horizon FNGs: None COUNT: 10 CONDITIONS: friggin perfect
WARMUP: SSH, typewriters, arm circles
THE THANG: the 1 hr thang TABATA Round 1 – 1 min 40 sec on and 20 rest Stretchy band back pull Heavy bat shoulder rotation Curls Gas pump Abyss merkins Front raised shoulder hold 10 sec at a time 80 lb Sandbag squat thrust 30 lb Kettlebell swing toss as far as you can 55 lb Side lunges 100 lb Tombstone carry
Mosey to Makita car to fetch the frisbee
Round 2 – 30 sec on and 10 sec rest
5 v 5 Ultimate frisbee
MARY: none
MOLESKINE: lots of mubblechatter
ANNOUNCEMENTS: lots happening in October
COT:
PLAYLIST: various high energy songs
WARMUP: SSH, typewriters, arm circles
THE THANG: the 1 hr thang TABATA Round 1 – 1 min 40 sec on and 20 rest Stretchy band back pull Heavy bat shoulder rotation Curls Gas pump Abyss merkins Front raised shoulder hold 10 sec at a time 80 lb Sandbag squat thrust 30 lb Kettlebell swing toss as far as you can 55 lb Side lunges 100 lb Tombstone carry
Mosey to Makita car to fetch the frisbee
Round 2 – 30 sec on and 10 sec rest
5 v 5 Ultimate frisbee
MARY: none
MOLESKINE: lots of mubblechatter
ANNOUNCEMENTS: lots happening in October
COT:
PLAYLIST: various high energy songs
[Pain Train] The new King has arrived!
Date: 2026-09-25 AO: Pain Train Q: Wolfpack , Siri PAX: Shakira, Chili Dip, Sooie, Siri, Juicy J, Officer Dangle, Wolfpack, Derby, Bulldog, Argggg, Booch, Paper Trail FNGs: 2 Booch, Paper Trail COUNT: 12 CONDITIONS: lovely
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!
Green Machine
Date: 2026-09-24 AO: Green Machine Q: moneyshot , PAX: Betty Ford, Topanga, Works for a Guy, Sherlock, moneyshot, Shania, Roadrash (Casey Greene), Snooze FNGs: None COUNT: 9 CONDITIONS: 65°, slightly moist, and beautiful
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
The Eddy
Date: 2026-09-21 AO: The Eddy Q: Stubs , PAX: Juicy J, Stubs, Motorola, Roadkill FNGs: None COUNT: 4 CONDITIONS: warm
WARMUP:
THE THANG:steady
MARY:
MOLESKINE: “Give every day the chance to be the most beautiful day of your life” ANNOUNCEMENTS:
COT:cold brew and prayers
PLAYLIST: birds
WARMUP:
THE THANG:steady
MARY:
MOLESKINE: “Give every day the chance to be the most beautiful day of your life” ANNOUNCEMENTS:
COT:cold brew and prayers
PLAYLIST: birds
The Stronghold
Date: 2026-09-24 AO: The Stronghold Q: Tinkertoy , PAX: Hipster, Wham-O, Swig, Decaf, Barney, Red Skull, Right Said, Pepsi, Tinkertoy, Shocker (Mark Holmes), Doché Milé, Sausage Man, DeVito, SpaghettiO, Hoody, Good Luck Charlie, Bedazzled, Unc, Heart Song, Strike Out, Cheese Wiz, Floyd FNGs: 12 Doché Milé, Sausage Man, DeVito, SpaghettiO, Hoody, Good Luck Charlie, Bedazzled, Unc, Heart Song, Strike Out, Cheese Wiz, Floyd COUNT: 22 CONDITIONS: Ideal 67*
WARMUP: SSH, Hamstrings, WMH, DownDog, Foot2Hand, Hand up thread through, Inch worn, Shoulder Press, Phelps
THE THANG: Hills and Thrills Mosey to hill 11s and Hills -Merkin and Burpee -Lunge up mosey down -Proceed as a group 7sand Hills -Squat jump and dry dock -Bernie up mosey down Mosey to startx -Circle of thrust
MARY: N/A
MOLESKINE: Bernie up the hill was brutal
ANNOUNCEMENTS: Struggle 008 10/02 start.
COT: Men are stronger together in a community of like minded men
PLAYLIST: TinkeToy Special
WARMUP: SSH, Hamstrings, WMH, DownDog, Foot2Hand, Hand up thread through, Inch worn, Shoulder Press, Phelps
THE THANG: Hills and Thrills Mosey to hill 11s and Hills -Merkin and Burpee -Lunge up mosey down -Proceed as a group 7sand Hills -Squat jump and dry dock -Bernie up mosey down Mosey to startx -Circle of thrust
MARY: N/A
MOLESKINE: Bernie up the hill was brutal
ANNOUNCEMENTS: Struggle 008 10/02 start.
COT: Men are stronger together in a community of like minded men
PLAYLIST: TinkeToy Special
On the way to Sandwich
Date: 2026-09-24 AO: Atlantis Q: Puzzlah , DintyMoore, CubCadet PAX: Dangle, SalPal, CubCadet, Firefox, Puzzlah, DintyMoore, bluemule, Vector, Tim the Toolman FNGs: None COUNT: 9 CONDITIONS: Pristine
WARMUP: DM led us in some shakes beginning at 5:33. We are not professionals.
THE THANG:
Puzzlah asked the Pax to pair up and wheelbarrow across the grass.
4 steps: 2 merkins 8 steps: 4 merkins And so on
Penalty burpees if switching positions not on a spot. Somehow, teams did the 100+ steps and 50+ derkins in less than 4 minutes. I could not do that. Impressed. So they get to do it again.
CubCadet led the pax through a superset of: 20 rows 20 incline merkins 20 skull crushers 20 curls (from a wall sit) Lap the water tower.
DintyMoore took over the music and the workout. Overhead hold to Wilson Phillips. Around the worlds at hips and at head Deadlift to twist
MARY: does not get a sandwich
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP: DM led us in some shakes beginning at 5:33. We are not professionals.
THE THANG:
Puzzlah asked the Pax to pair up and wheelbarrow across the grass.
4 steps: 2 merkins 8 steps: 4 merkins And so on
Penalty burpees if switching positions not on a spot. Somehow, teams did the 100+ steps and 50+ derkins in less than 4 minutes. I could not do that. Impressed. So they get to do it again.
CubCadet led the pax through a superset of: 20 rows 20 incline merkins 20 skull crushers 20 curls (from a wall sit) Lap the water tower.
DintyMoore took over the music and the workout. Overhead hold to Wilson Phillips. Around the worlds at hips and at head Deadlift to twist
MARY: does not get a sandwich
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Tortoise and Hair – Run #2
Date: 2026-09-22 AO: Tortoise and Hair Q: Red Skull , PAX: Hipster, Wham-O, Decaf, Barney, Red Skull, hambone, Right Said, Young and Restless, Pearl (Jonathan Halter), Dolce Mille, Unc, Heart Song, Sausage Man, Bedazzel, Floyd, Spaghetti-O, DeVito, Hootie, Good Luck Charlie, Cheese Wiz, Strike Out FNGs: None COUNT: 21 CONDITIONS: The Last Day of Summer!!
WARMUP: Regular Pre-Run Warm-Up
THE THANG: RUN!!!
MARY: Post-Run Beat Down delivered by Wham-O
MOLESKINE: It is not a good look when your second run is slower than your first run. It is a good indicator of bad attitude and/or effort. We have four weeks left to get these men where they need to be.
ANNOUNCEMENTS: The Struggle 007 is Friday 10/2. Sign up at jointhestruggle.com
WARMUP: Regular Pre-Run Warm-Up
THE THANG: RUN!!!
MARY: Post-Run Beat Down delivered by Wham-O
MOLESKINE: It is not a good look when your second run is slower than your first run. It is a good indicator of bad attitude and/or effort. We have four weeks left to get these men where they need to be.
ANNOUNCEMENTS: The Struggle 007 is Friday 10/2. Sign up at jointhestruggle.com