Category: Uncategorized

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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix

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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…
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Sunday Eddy Ruck Ruck

Date: 2026-08-16 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Roadkill, Stubs, Dangle FNGs: None COUNT: 4 CONDITIONS: Moist
WARMUP:
THE THANG: 5 mile ruck and great conversation from the master of residential zoning permits, ours truly Roadkill
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: fist bump
PLAYLIST: song sparrows
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[The Castle] Strutter’s Pre-run

Date: 2026-08-15 AO: The Castle Q: Strutter , PAX: Waymo (formerly Space Baby), Flipper, Cross-stitch, Strutter, Happy Trees FNGs: COUNT: 5 CONDITIONS: Soupy WARMUP: Calf stretch THE THANG: 2-ish mile OAB MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Dad Bod Run Club

Date: 2026-08-14 AO: The Castle Q: Strutter , PAX: Happy Trees, Strutter FNGs: COUNT: 2 CONDITIONS: Warm WARMUP: Calf stretches THE THANG: 4.3 mile loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Insane Train – 🚨 TEAM SHOW DOWN 🚨

Date: 2026-08-12 AO: Insane Train Q: Choo Choo , PAX: Derby, Half Lyfe, Roadkill, Choo Choo, Bulldog, El Capitan, Argggg FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Some stretches, SSH
THE THANG: Buy in: EMOM 8 Endorphins, 8 Minutes
Game of cones: 2 teams; 50 seconds 10 sec break; Every time you complete 25 rep you can move your cone ahead or move other teams back.
Pullthrough, SB Bear complex, Jump Squats, SB Curls, Burpees, SB Clean BBS, SB OH Press LT Dans, SB Throws
Its not important which team won, what’s important is there was a clear winner :grimacing:
MOLESKINE: Dont hold back your sorry’s at your M even if you are right.
ANNOUNCEMENTS: check -f3-nashville-general
PLAYLIST: Na didnt need one
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Pocket Chicken

Date: 2026-08-12 AO: Pocket Chicken Q: Hot Route , PAX: Hot Route, Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: ultratect shirt-ometer was about a 7.2
WARMUP: n/a
THE THANG: almost 5
MARY: n/a
MOLESKINE: Redford/Newman, damn dirty apes
ANNOUNCEMENTS: check out the -f3-nashville-general channel for a cool F3 fundraiser
COT: there’s snakes out there this big?!?
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair – Run #5

Date: 2026-08-11 AO: Tortoise and Hair Q: Red Skull , PAX: Right Said, Decaf, Dr. Brown Slip, Pearl (Jonathan Halter), Red Skull, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: 11 Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty COUNT: 16 CONDITIONS: 73 degree and HUMID!
WARMUP: Standard Pre-Run Warm-Up – SSH, Windmills, Squats, IWs, Stretches
THE THANG: RUN!! 3 miles around the campus
MARY: Dr. Brown Slip started us off as we did some PAX choice ab work in the circle.
MOLESKINE: 9 out of 12 are coming in below 30 mins. We have one more run and three men needing a push to get to 30 mins. The furthest away finished at 33:35 so it is a real possibility.
ANNOUNCEMENTS: Signing Day is next Friday, 8/21 at 11:30am
COT: Prayers for endurance, guidance, family and court.