Category: Uncategorized

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Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

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Discipline w Sandbags

AO: the-discipline
Q: hambone
PAX: hambone
FNGs: None
COUNT: 1
CONDITIONS: dark

WARMUP: no such thing

THE THANG: sandbag squats, deadlifts, curls, carries, and running

MOLESKINE: the discipline never stops

ANNOUNCEMENTS: n/a

COT: n/a

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We got pesto…

AO: the-castle
Q: Strutter
PAX: Chunks, Every Other, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Clear and sunny. High 60’s.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

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Why is Q Running so Far

AO: the-castle
Q: Pep
PAX: Dilbert, A Boy Named Sue, hambone, Chunks
FNGs: None
COUNT: 5
CONDITIONS:
Cool and windy

WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run

THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15

ANNOUNCEMENTS:
Coming Thursday night moves – check slack

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Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

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The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA

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What rain?

AO: the-castle
Q: Strutter
PAX: Dilbert, Every Other, Zinfandel (Waxhaw), @every other
FNGs: 1 @every other
COUNT: 4
CONDITIONS: RAINY

WARMUP: A quick mosey to get under roof. We performed the following exercises IC:
30) SSHs
20) Hillbillies
20) IST (Imperial Walkers)
30) LBACs 15 each direction.

THE THANG: A series of 5 exercises as follows:
Merkins
Dips (I Omaha’d to SSHs after our 2nd or 3rd round)
American Hammers
Inclined Merkins
LBCs
We started with 10 each IC, and followed that up with 15, 16, 17, 18, 19, and 10. No wonder I am tired. I think we were on our 17’s when Zinfandel arrived.
We ended with Mary, and the exercises included
Freddie Mercury’s
Mercury Freddie’s
Box Cutters
And Homer to Marge.

MOLESKINE: it’s always a pleasure to spend time with the men of the-castle.

ANNOUNCEMENTS:

COT:

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Movie Night

AO: pain-train
Q: The Merchant
PAX: FLO, Half Lyfe, Lady Liberty, Sooie, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:
A little chilly but clear skies

WARMUP:
BACs, BAC BACs, Motivators (5)

THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks

30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest

If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.

MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.

ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.

COT: