Category: Uncategorized

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Cheeks Style!

Date: 2026-03-20 AO: pain-train Q: Derby , FLO PAX: Juicy J, Shakira FNGs: None COUNT: 4 CONDITIONS: Perfect!
EARLY BIRDS: 11’s of Merkins and Dead Lifts
WARMUP: SSH, BACs, BACBACs, WMH
THE THANG: Tour De Bellevue! -5 SB Burpees to Kick off the Journey -Working thru the Church Parking Lot. Exercises rotated for each line crossed: 10 SB Rows, 10 SB Curls, 10 SB Squats -10 Hero Burpees at the 9 Ball Court -20 Dips and 20 Merkins at the Break Tables -Tennis Court Broad Jump Burpees: 10 Merkins and 10 WWII’s between each court. (60 of each) -Going to School: 20 Decline Merkins, 20 Dips, 30 Step Ups -Fire House Salute: 10 SB Burpees to Pay our Respects -Back to Church Parking Lot for Exercises at each line: 30 WWIs, 30 Flutter Kicks (2 is 1) and 10 SB Row Shrugs
MOLESKINE: Encouraged PAX to look at their calendar and mark up a Vacation Day to recharge and feed their soul. I took yesterday off to go fishing with a good friend and had no idea how much I needed it. Just one day put me back on solid ground.
ANNOUNCEMENTS: March 24th Holy Smokers w/ Wolfpack. Merkin Madness. Check Slack for others.
COT: Prayed us out
PLAYLIST: Brainstorming Cheeks new name!
Have an excellent weekend fam!
:horse_racing:
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Pancake Push Up Run

Date: 2026-03-18 AO: the-discipline Q: hambone , PAX: Mr. Pancake FNGs: None COUNT: 2 CONDITIONS: Cooooold for March 18th
WARMUP: No
THE THANG: Mosey, do push ups, do squats, do imperial walkers
MOLESKINE: 2.25 miles earned
ANNOUNCEMENTS:
COT: prayers to jobs and families
PLAYLIST: hah no

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Gotta touch every stair

Date: 2026-03-17 AO: after-hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Chilly
WARMUP: A couple laps around the state map.
THE THANG: Mosey over to the Capital up and down and around using every staircase I could find.
MOLESKINE: Was it over when the Germans bombed Pearl Harbor?
ANNOUNCEMENTS: Plenty of new AO options on the north side of the city.
COT:
PLAYLIST:
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Run #2 – Getting Faster!

Date: 2026-03-17 AO: tortoise-and-hare Q: Red Skull , PAX: Pearl (Jonathan Halter), Brown Slip, Barney, Decaf, Nut Spread, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Uncomfortably cold, windy and dark!
WARMUP: Standard pre-run warm-up with some Windmills thrown in for fun.
THE THANG: RUN!!!
MOLESKINE: This class is fast. 4 out of 8 finished sub 30 mins, and 3 more finished sub 32 mins. Our slowest man today was 36 mins, but that was because he was dealing with some leg pain. I expect to see this group all below 30 mins in the next 2 weeks, and that wold be a first for a 4:13 Strong cohort.
COT: Prayers for strength, courage and wisdom
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Stadiums

Date: 2026-03-17 AO: offthebooks Q: Steely , PAX: Horizon, Fabuloso, Butterfingers, Steely FNGs: None COUNT: 4 CONDITIONS: Cold, 26
WARMUP: Side Straddle Hops 20 IC Stretches
THE THANG: Mosey Stoped for 20 slow IC Squats Mosey to the stadium Did stadiums Bathroom break!! Incline Merkins Step ups Mosey Bear crawls / Sprints x2 Flutter kicks / WW1 Mosey, Indian style 20 on your own Merkins Mosey, Indian style 5 burpees Mosey, Indian style Partners up for tire flips / sprints x2 Mosey Pull ups OYO Mosey 5 dips / 5 leg lifts on dip bar X2 Mosey back
MOLESKINE: Q felt like either puking or passing out at the end. The bathrooms at the stadium were open!! Praise God!
ANNOUNCEMENTS:
COT:
PLAYLIST: Jack FM!
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[comz] Installing the New App

Date: 2026-03-16 AO: comz Q: hambone , PAX: Pep FNGs: None COUNT: 2 CONDITIONS: Nice and Warm
WARMUP: Nope, we just went straight in
THE THANG: I deactivated slackblast and activated the new F3 Nation App
MOLESKINE: Was good, would do again
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Horizon’s VQ

Date: 2026-03-16 AO: iron-giant Q: Horizon PAX: Butterfingers, Dilbert, hambone, Mr. Pancake, 0 FNGs: 1 0 COUNT: 5 CONDITIONS:38:cold_face: Winds 16 Gusting 24 @ 270
WARMUP: SSH x20 Frankensteins x 10 IC Willie Mays Imperial Walkers x 10 IC Good mornings
THE THANG: Burpees x 10 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Carolina Dry Docks x 10 IC Fast Walk Makhtar N’Diayes x 20 IC Slowsey Crunch x 25 IC Dolly x 15 IC World War I x 20 Slowsey Burpees x 8 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Flutter Kicks x 12 IC American Hammer x 12 IC World War I x 25
MOLESKINE: How does hambone define a fast walk? Butterfingers hit the head midway…doors were unlocked.
ANNOUNCEMENTS: offthebooks Tuesday 5:30am Station Camp near the obstacle course Thursday 5:30am Whites Creek High School after-hours Tuesday 7pm Granite State of TN map bottom of the hill north of the capitol building
COT: Mr. Pancake starting new job soon Mr. Pancake’s daughters dance competition Horizon down range Friday visiting parents for a week
PLAYLIST: Gloomy silence and the occasional grunt

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Sunday 5 mi Ruck / Hike

Date: 2026-03-15 AO: the_eddy Q: Juicy J PAX: FLO, Roadkill, Stubs, Juicy J FNGs: None COUNT: 4 CONDITIONS: breezy & chill
WARMUP: left glute stretch
THE THANG: 5 mi ruck @ Burch Trail
MOLESKINE: Indians & 30A
ANNOUNCEMENTS: Flo not pictured runs off to church
COT:
PLAYLIST:

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Grow School! Emotional Headlocking

Date: 2026-03-14 AO: 1stf Q: Derby PAX: Juicy J, Shakira, Piglet, Hair Band, SalPal, Puzzlah, Salami, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, f3nashville.slack.com/team/U06KPV4RRAT Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and f3nashville.slack.com/team/U020QR7192Q‘s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
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Grow School! Emotional Headlocking

Date: 2026-03-14 AO: pain-train Q: Derby PAX: Hair Band, Salami, SalPal, Shakira, Juicy J, Piglet, Puzzlah, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, The Merchant Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and Hair Band’s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing: