Category: Uncategorized

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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] Studies show that fun titles generate 42% more HC’s!

Date: 2026-08-21 AO: Pain Train Q: Wolfpack , PAX: G-string, FistShake, FLO, Bulldog, Derby, Wolfpack, Siri, Half Lyfe, Sooie, 2 a dayz, Argggg, Roadkill, Inchworm FNGs: None COUNT: 13 CONDITIONS: No complaints
WARMUP: SSH, WMH, BAC, BACBAC, AP, MNC, SC
THE THANG: Partner up!
Two rounds of… Alternate with your partner starting at 1 rep and working up to 10, Mosey between exercises – Merkins – Squats – Dips – Shoulder taps
MARY: Sprints and Merkin Ring of Fire
MOLESKINE: Sooie loves picnic tables
ANNOUNCEMENTS: TCLAPS for Derby for HCing hard at the Bellevue Farmers Market… everyone keep an ear out for the next one to support him.
COT: If you can do 1 you can do 10… Reminder to keep momentum even when it gets hard.
PLAYLIST: Crickets a’chirping
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Tortoise and Hair – Final Run!

Date: 2026-08-18 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 15 CONDITIONS: Weather was perfect, attitudes were off
WARMUP: Standard Pre-Run Warm-Up: SSH, Windmills, Squats, IWs, Runners Stretch, Stretch and hold
THE THANG: Run!! The challenge was for everyone to come in under 30:00. The challenge was NOT accepted.
MARY: Purple Rain ran Mary – SSH, Merkins, Flutters, APDs and more SSH to finish
MOLESKINE: The worst time to give up is at the finish line. Overall attitude and effort was poor and 7 of the 11 men chose to coast today, thinking they had already done enough.
ANNOUNCEMENTS: Signing Day is this Friday 8/21 at 11:30am. Come join us, encourage this class on to the next phase and enjoy a free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for patience
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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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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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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