WARMUP: .25 mosey
THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.
MOLESKINE: “ohhh that was kinda hard”
ANNOUNCEMENTS: n/a
COT: prayers for a solid week, thankfulness to God for the day we get.
WARMUP: SSH’s and other moves
THE THANG:
Partner up. One partner works while other rests. One lap around the park in between exercises. All exercises done with sandbags.
– Rows 10,8,6,4,2 reps
– Pull ups 10,8,6,4,2, reps
– Presses 10,8,6,4,2 reps
– Deadlifts 10,8,6,4,2 reps
– REPEAT
Abs
MOLESKINE: the chatter was mumbled
ANNOUNCEMENTS: F3 Ugly Sweater Party on December 12th! Check 2ndf to HC!
COT: Our kitchen is finally available for use. After 2 months of no kitchen I am extremely grateful to have a roof over my head and access to the luxuries (like running water, refrigerator, dishwasher, stove, microwave, cabinets, shelves… the list goes on and on). Not everyone is as fortunate. So I go into the rest of the week with a lot of gratitude and a lot of awareness for others. Reminder to think of those who do not have the luxuries you may have and find small or big ways to help out as you are able.
WARMUP:
Warmup: “Waking the Crew”
• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)
ADVENTURE TIME!!
THE THANG:
Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs
By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.
⸻
The Thang: The Voyage
Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge
⸻
Island 1: The Stage
“Hoist the Sails”
Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure
Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one
Carry to next island.
⸻
Island 2: The first Gazebo
“Walk the Plank”
Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank
Winners grab the light treasure
Losers take the heavy one
Carry to next island.
⸻
Island 3: The Other Gazebo
“Jump Ship”
Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team
Winners take light
Losers take heavy
Carry toward final showdown.
⸻
Final Island: “Davy Jones Locker”
Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man
PAX does side straddle hops until all PAX are done
Then stack their treasure chests neatly as a “buried trove.”
First crew finished wins the day.
⸻
Cooldown: “Return to Port”
MOLESKINE:
Verso L’alto – to the heights!
We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.
ANNOUNCEMENTS:
Check the slack channels
COT:
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:
