WARMUP: ha
THE THANG: 1.5 miles of running and arm work
MOLESKINE: bundle up
ANNOUNCEMENTS: n/a
COT: prayers for a great week
WARMUP:
Nay.
THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.
At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.
Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.
Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.
But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.
MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.
ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.
COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!
WARMUP: 3 Truths and a Lie (F3 Edition)
Each PAX took turns sharing three truths and one lie while everyone did Imperial Walkers. Guess correctly? Reward yourself with 10 squats. Guess wrong? Pay the penalty: 10 burpees.
If the majority sniffed out the lie, the storyteller took the burpee penalty instead.
By the end, we learned a few surprising things about our brothers, some believable, some definitely HR violations if true.
THE THANG: The Labors of The Great Beaver
Juicy J made a brief cameo, then sped off after the “warmup” in his Prius to “save his body” for “the tussle,” dashing our hopes for an epic 3v3 showdown. So, the remaining five brave souls launched a co-op campaign to conquer four brutal labors:
– Labor 1 at gazebo 1: 100 Alternating Hand Block Merkins (as a group)
– Labor 2 at gazebo 2: 200 WWII Sit-ups with Blocks (as a group)
– Labor 3 at gazebo 3: 300 Goblet Squats with Blocks (as a group)
– Labor 4: the team returned to gazebo 1 for the Table Carry Gauntlet: 1 PAX at the front, 1 PAX at the rear of the picnic table, 2 PAX performing farmer carries with blocks, 1 PAX carrying a single block solo. We rotated positions as fatigue set in.
Completed 2 full rounds of the 4 Labors.
MOLESKINE:
None, other than reflection on the joy of doing hard (stupid) things together.
ANNOUNCEMENTS:
– The Ascent (11/15) see Siri for details
– Pain train food drive, bring your non-perishables to pain train to help alleviate food insecurity in our community. See FLO for details.
COT: The Fellowship of The Beaver
Topics discussed:
– Siri’s unsolicited Zoom call contribution
– Apricot explosions (don’t ask)
– Chocolate milk + spicy peanuts + paintball = a questionable life choice
– Gallon Challenge CSAUP proposal
– FIRE! it isn’t anything.
– The mysterious inner workings of the male psyche
– Deep thoughts from shallow dudes
– Quantum entanglement and other things we don’t actually understand
Prayer Requests:
That none of our lives depend on opening a pickle jar for the next couple of days.
Thank you FLO for the Flo Joe and all who came out. Had a great time!
WARMUP: BACs, BACBACs, MNCs, Shoulder Press, Good Mornings, Willie Mayes Hayes, 6 Slow Merkins, Runners Stretch, PE Stretch
F3 Mission Statement and Credo
THE THANG: Link (2.0) led us in a Mosey around the park then we collected Coupons for those without sandbags.
THANG #1: Parking Lot 11’s: Merkins and Power Cleans traveling w/ weight.
10 Count followed by a Mosey around the park
THANG #2: 10 Chest Presses, 10 WWII’s, 10 Weighted Squats then run to Playground for Pull-up(s) per set complete (~5 sets complete).
10 Count followed by a Mosey around the park then stashed coupons.
MOLESKINE: Followed up with PAX on excellent conversations and date plans w/ my wife which were initiated by our prior commitment to schedule something with our significant others.
Recommended opening up those 2026 calendars and visit with family on marking time off for vacations/time together.
ANNOUNCEMENTS: Sooie on Q Friday and Chili Dip on Q Wednesday.
COT: Prayed us out
Thank you for the opportunity to lead this morning!
:horse_racing:
WARMUP: Wistfully standing in the parking lot.
THE THANG: Ran round and round for a bit by myself until I got bored.
MOLESKINE: The difference between loneliness and solitude is mindset.
ANNOUNCEMENTS: Apparently Natural Ice kicked everyones ass at Westeros so maybe I dodged a bullet?
COT: A full rosary, like a red-blooded Catholic.
WARMUP: none
THE THANG: The OG paved path
MOLESKINE:
Quote of the Day.
If you are going through Hell, keep going – Winston Churchill
Have been going through a lot at home and work. Must keep showing up and keep going.
ANNOUNCEMENTS:
COT: Lady Liberty closed us out in prayer
WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda
THE THANG:
A short Mosey to the hill.
MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.
THE THANG:
Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)
Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap
Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4
Breathwork
– 4-4-6 Breathing
Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA
MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.
ANNOUNCEMENTS: 11/8 Tussle
COT: Safety during trick or treating
WARMUP:
BACs, Motivators, WMHs
THE THANG:
HIIT Workout
30 seconds of work, 10 seconds of rest
6 exercises, then 2 minutes rest then start again, for a total of 6 rounds
Exercises:
Plank
Squats
Merkins
Sit Ups
Imperial Walkers
Side plank
ANNOUNCEMENTS:
N/A
COT:
PAX asked for prayer requests for parenting challenges, busy and difficult times at work, and patience with family
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
