Category: Uncategorized

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Wolfpack Back to Back

Date: 2026-04-15 AO: Insane Train Q: Wolfpack , PAX: El Capitan, FLO, Juicy J, Derby, Wolfpack, Siri FNGs: None COUNT: 6 CONDITIONS: Perfection
WARMUP: Mosey around park
THE THANG:
Perform 1 rep MOT, politician back to start, perform 1 rep exercise, run to sandbag, repeat adding a rep to MOT and exercise each time up to 10 reps.
Round 1 and 3: MOT – SB Lunges Exercise – Merkins
Round 2 and 4: MOT – SB Murder Bunnies Exercise – Burpees
50 flutter kicks and 50 crunches between each round
MOLESKINE: Not a ton of mumble chatter, PAX came to work!
ANNOUNCEMENTS: Natural Ice posted a super big and awesome update in -f3-nashville-general. Go check it out and watch his video!
COT: We don’t know what the day ahead holds for us, but no matter what keep moving forward.
PLAYLIST: Manly grunts.
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[After Hours] After Hours Bootcamp

Date: 2026-04-14 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: 80 degrees.
WARMUP: Park and jog.
THE THANG: Ran to Broadway, up 2nd, and through bankers alley all uphill. Back to the Capital, and down all of the stairs. Back up the grassy knoll, and down the stairs again. Around the ruins, to the farmers market. 5k.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair

Date: 2026-04-14 AO: Tortoise and Hair Q: Red Skull , PAX: Chunks, Barney, Young and Restless, Wham-O, Decaf, Right Said, Pearl (Jonathan Halter), Red Skull, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 16 CONDITIONS: 64 degrees – perfect PR weather!
WARMUP: Standard Pre-Run Warm-Up – SSH, Squats, IWs, Stretches, WMH and others OYO
THE THANG: RUN!!
MOLESKINE: For the first time in 4:13 Strong history, every 4:13 Strong man finished the 3 mile run in under 30 minutes! What a joy to have such a fast class. Let’s hope they are able to maintain the momentum as they transition to the Work Phase of the program.
ANNOUNCEMENTS: Signing Day is this Friday at 11:30am. ** NO TORTOISE & HARE UNTIL 5/12 ** Keep running on your own and come back faster and stronger.
COT: Prayers for wisdom and courage as our men transition into the Work Phase
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[The Castle] Let’s get TIRED

Date: 2026-04-14 AO: The Castle Q: Dilbert , PAX: Locksmith, Horizon, Cross-stitch, Dilbert, MapQuest FNGs: None COUNT: 5 CONDITIONS: Perfect, 60 and no wind
WARMUP: SSH, Good mornings, arm circles,
THE THANG: Deck of opportunity (sounds nicer than deck of pain)
Standard deck of cards Hearts – Tire flips Diamonds – Derkins clubs – slow crunches then leg lifts near the end spades – incline pull ups (hanging from the low beam and pull up) mosey to the wall and back when all four suits gets two each (we ended up only doing this twice)
MARY: shoulder mobility stretches, superman holds, plank and scorpion.
MOLESKINE: Lots of mumblechatter on what to do with all these awesome obstacles out there. And Mapquest forgot his shoes at home so he hit up the local Walmart last night so he would not miss the workout. Well done, you HIM.
ANNOUNCEMENTS: Check here (slack)
COT: Prayers for Country Parkour with his torn quad, Horizon for his travels, Cross-stitch and his M for continued health.
PLAYLIST: Beastie Boys hits (and one Rob Zombie)

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The Eddy

Date: 2026-04-13 AO: The Eddy Q: Stubs , PAX: Roadkill, Stubs, Motorola, FLO, Juicy J, Legos FNGs: None COUNT: 6 CONDITIONS: slightly damp but perfect temps
WARMUP: N/A
THE THANG: Steady Eddy at a faster than normal pace
MOLESKINE: “Anxiety is an overestimation of the problem and an underestimation of ourselves “ Sissy Goff
ANNOUNCEMENTS: F3 Dads, Juicy Half Marathon , spring fling…check slack COT: prayers and Coffee
PLAYLIST: lots of mumble chatter
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[Iron Giant] Iron Giant

Date: 2026-04-13 AO: Iron Giant Q: Horizon , PAX: hambone, Horizon, Dilbert FNGs: None COUNT: 3 CONDITIONS: upper 60s with a slight breeze and throw in a few rain drops
WARMUP: Willie Mayes, Apollo Ohno into runners stretch, Cossack squats, Good mornings, SSH
THE THANG: Each PAX carrying a sand bag, brisk walk with intervals of step ups, squats, burpees, merkins, curls, overhead press, upright rows over a one plus mile loop. Ended with WW2 Sit-ups, Flutter kicks, American hammers, Willie Mayes and Good mornings.
MOLESKINE: Why did I grab the 80lb sandbag?
ANNOUNCEMENTS:
COT: Horizon – Safe travels
PLAYLIST: mumblechatter

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[Tora! Tora! Tora!] Tora! Tora! Tora!

Date: 2026-04-13 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, Waymo (formerly Space Baby), Hot Route, Goose FNGs: None COUNT: 4 CONDITIONS: little spit. Nice breeze
WARMUP: runway and back, standards
THE THANG: Murph prep with 10 sets of Sally (5-10-15) pull-ups, merkins and squats with a coupon. Run in between and at end. Them over to the hill for some inclined shuffles, backpedal and jog
MOLESKINE:
ANNOUNCEMENTS: Fridays at River. Ultratecht ran a long way this past weekend and his hammys are feeling it
COT: mindfulness.
PLAYLIST: best of Chili Peppers
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Sunday 5 mile ruck

Date: 2026-04-12 AO: The Eddy Q: Juicy J , PAX: Wolfpack, Juicy J, Roadkill, Stubs FNGs: None COUNT: 4 CONDITIONS: perfecto
WARMUP:
THE THANG: almost 5 miles! Juicy no ruck.
MOLESKINE: Roadkill’s major announcement…. that he doesn’t “sport” but we will get him into golf eventually
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Pre-party run.

Date: 2026-04-11 AO: The Castle Q: Strutter , PAX: Brown Slip, Squatter, Chunks, Cross-stitch, Strutter, hambone FNGs: COUNT: 6 CONDITIONS: Perfect WARMUP: Run THE THANG: 2 mile OAB run. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-04-11 AO: The Castle Q: Squatter , PAX: Brown Slip, Pep, Squatter, Butterfingers, Chunks, Locksmith, Cross-stitch, Horizon, Juicy J, Strutter, hambone, Flipper (Matthew), Weezer FNGs: 1 Weezer COUNT: 13 CONDITIONS: Perfect!
WARMUP: Mosey w/ disclaimers SSH IW Shoulder warmups
THE THANG: Mountain Climber Merkins 10 Side Squats 10 Plank Jacks 20 Carolina Dry Docks 15 Side straddle hops burpees 10 2X
11s V-ups Superman’s
Teams of 3 Transportation: Weighted sled / KB farmer carry / sandbag. Each PAX chooses Rest of PAX performed exercise called by moving team
Merkin Mix IC Standard / Wide / Close / Diamond
MOLESKINE: Congrats to Pep for highest post count of 2025 and completing at most 50% of each workout.
ANNOUNCEMENTS: March to May CSAUP 50
COT: We prayed
PLAYLIST: Shuffling feet