[The Castle] The Castle

Date: 2026-08-29 AO: The Castle Q: Dr. Brown Slip , Mr. Pancake PAX: Locksmith, Dilbert, Waymo (formerly Space Baby), Pep, Creatine, hambone, Mr. Pancake, Strutter, Steely, Happy Trees, Fabuloso, Dr. Brown Slip, Flipper, Barney, Cross-stitch FNGs: None COUNT: 15 CONDITIONS: B-E-A-UTIFUL
WARMUP: SSH, Squats, LB Arm Circles F&B, Casual Harassment of Steely
THE THANG: DOLLYBALL
Count by 2’s, Mr. Pancake Team 2 Lead. All mosey to soccer field – Team 2 with coupons.
Round 1 Split into two teams. First team to 20 wins. – Team that scored: 10 Merkins – Team that got scored on: 10 Hello Dollies
The scoring piled up quickly as PAX discovered the challenge of simultaneously jumping, hitting a volleyball, and maintaining dignity.
Result: Team 2 wins.
Reward for Team 2: 15 Coupon Overhead Presses
Punishment for Team 1: Field suicides with 10 squats at each turning point.
Round 2 Counted off again and formed new teams. Modified rules: – Team that scored: 10 Squats – Team that got scored on: 10 Hello Dollies
To keep everyone honest, the Q introduced the dreaded “Jolene” audible.
Jolene Rule: At random, one unlucky PAX was selected to perform 5 blockees while the game continued without mercy.
The combination of volleyball, coupon work, Hello Dollies, and surprise Blockees produced equal amounts of fitness and comedy.
Time expired before the second game could reach 20.
MARY: None. Time was called before a formal Mary due to the fierce Dollyball competition and excessive time spent watching grown men mistime volleyball jumps.
MOLESKINE: A great way to celebrate one year in F3. Dollyball revealed two universal truths: gravity is undefeated, and hand-eye coordination has an expiration date. Plenty of laughs, plenty of mumble chatter, and just enough athleticism to justify the Hello Dollies.
ANNOUNCEMENTS: ML Rose – 4:13 Strong Benefit – October 21
COT: Prayers for PAX
PLAYLIST: 100% mumble chatter. No speakers needed when you’ve got grown men heckling each other.

The Eddy

Date: 2026-08-31 AO: The Eddy Q: Motorola , PAX: Roadkill, Motorola, Stubs, Hooters FNGs: None COUNT: 4 CONDITIONS: A little cool, beautiful
WARMUP: 10 Air Squats
THE THANG: Steady Eddy, stopping every 5 minutes to do either 10 weighted air squats or 10 weighted push-ups
MOLESKINE: “Obstacles Make Me Stronger.” From the book Arete (https://www.amazon.com/Aret%C3%A9-Activate-Your-Heroic-Potential/dp/B0CFYQN2S5/ref=sr_1_1?adgrpid=181588832290&dib=eyJ2IjoiMSJ9.-MO5cY0N_IOqyjfuKQZIUfPlVtb3FwtI0iGfLnt5tAE41tsR3IDM7Tl-YITEZJPtJj-NNWyZQkUfxhJKvzpbjNvfmL3_R2_etrm_8aiV6ub3OBfVFu1n_felud30fe8xpo3cCMfw9TiPrgRqI0uOjIvL7GApYQGVtZUwpxqBSdiGqqwlsESjhcbbRJ_XIICUwezYUWW2GQHCpqhC-LOXLUS5iu-q1DNVLieAy32MIyc.h1cStXJAAwYM12L-q5pEcbXwFJsgTKft-pfmiWZT_6Y&dib_tag=se&hvadid=793028320457&hvdev=c&hvexpln=0&hvlocphy=9013114&hvnetw=g&hvocijid=14412352477618384944–&hvqmt=e&hvrand=14412352477618384944&hvtargid=kwd-345592363871&hydadcr=15926_13882436_2451733&keywords=arete+book&mcid=894faf4f040c3ad9a591b5a865ef6158&qid=1788185763&sr=8-1)
ANNOUNCEMENTS: Westside Wednesday is coming up on September 9.
PLAYLIST: Lots of discussion about AI and Grok Bot – x.ai/bot

[Iron Giant] Iron Giant

Date: 2026-08-31 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Happy Trees, Creatine, Steely FNGs: None COUNT: 5 CONDITIONS: I thought nice, but ended up warm. A few weeks of summer left
WARMUP: SSH, Good mornings, arm circles, type writters
THE THANG: Round 1 of 6 exercises – 10 reps each Curls, Squat, upright row, bent over row, over the shoulder throw and heavy bat obliques After 10 reps of each we did 2 min of kettle bell swings and 2 min of heavy BBSU Round 2 – Repeato 1:30 of kettle bells and 1:30 of heavy BBSU Speed walk to the end Calf raises back -40 raises then walk back Round 3 – Repeato 1 min of kettle bell and 1 min of heavy BBSU Round 4 – Repeato 30 sec of Kettle bell and 30 sec of heavy BBSU
MARY:None – we grinded until the end
MOLESKINE: decent mumblechatter on various topics
ANNOUNCEMENTS: Check slack, keep giving F3 away, and Oct 5th 5K supporting Wounded Warrior
COT: Prayers for the travels some PAX have coming up
PLAYLIST: F3 Rock hits

Tora! Tora! Tora!

Date: 2026-08-31 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route FNGs: None COUNT: 4 CONDITIONS: gross again
WARMUP: runway and standards
THE THANG: 10 sets of Sally (5 pull-ups/10 merkins/15 squats w/coupon/20 LBCs w/coupon) and a shakeout mosey to runway and back
MARY: 50 curls, 50 calf raises, 50 hammers and lunge walk the coupons back home
MOLESKINE: it was dark until it wasn’t
ANNOUNCEMENTS: possible east side night moves upcoming. Keep a lookout for date
COT: sunrise, sunrise
PLAYLIST: my latest Shazams which begs to know when and where I shazam’d some of them

[The Castle] Pre-party run

Date: 2026-08-29 AO: The Castle Q: Strutter , PAX: hambone, Strutter, Steely, Dr. Brown Slip, Flipper, Cross-stitch FNGs: COUNT: 6 CONDITIONS: Nice WARMUP: Calf stretches THE THANG: A very quick 2+ miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

[Pain Train] Riverwalk Soft Launch

Date: 2026-08-29 AO: Pain Train Q: Half Lyfe , Hair Band PAX: Half Lyfe, Piglet, Hair Band, Roadkill, Shakira, Juicy J, Dr. Dump, Chains (Ryan Johnson), Inch Worm, Tea Bag, Siete FNGs: 2 Tea Bag, Siete COUNT: 11 CONDITIONS: Sunny and cool. Love these mornings!
WARMUP: SSH, WMH, Runners Stretch. Go over Mission, Credo, Principals. Wind Mills, Michael Phelps, Mosey to first station.
THE THANG: Half Lyfe Q: Station 1: The Hill – 2 Groups Group 1: Bear Crawl up with sand bag as team. Crawl Bear down with sand bag as team. Group 2: Alternating Jump Ups on the rocks. Switch. Station 2: The Pavillion – 2 Groups Group 1: Dips/Merkins Group 2: 4 Cones in square formation. Each cone 1 burpee. MOT between cones. Run, Side Shuffle, politicians, side shuffle. Complete 4 rounds total split into 2 half’s. Switch at the half. Station 3: The Playground – 2 Groups. Group 1: Pulls Ups/Swing Rows/Some Abs Group 2: Lt Dans around playground. Switch
Hairband Q: Partner Up Suicides Partner 1 does suicides. Partner 2 does exercise. Switch after partner is done with suicides. Freddie Mercuries (2=1) 100 Total Squats 100 Total 50 Carolina Dry Docks 50 Burpees.
MARY: N/A
MOLESKINE: Talked a little about F3 to FNG’s.
ANNOUNCEMENTS: More F3 info to new guys.
COT: Count Off, Name-o-rama, Named FNG’s, Prayers, Coffee. Welcome Siete and Tea Bag!
PLAYLIST: Random

[Pain Train] The Three Pillars of Good Tabletop Roleplaying Games

Date: 2026-08-28 AO: Pain Train Q: SalPal , PAX: Juicy J, Cherry Maguire, SalPal, Boulder FNGs: None COUNT: 4 CONDITIONS: Yes
WARMUP: Grab Coupons
THE THANG:
The three pillars of Tabletop RPGs:
1. Exploration – Travel-based group DORA 2. Interaction – Thunderstruck + Burpee Blackjack (s/o to Pole Dancer for inventing, it’s going to be my new staple). 3. Combat – AMRAP Burpees + Lt Dans, Suicides
MARY: 10 Buyout WWIs
MOLESKINE: Be excellent
ANNOUNCEMENTS: Check Slack, westside-wednesday, 1stf, 2ndf, -f3-nashville-general
COT: Nepal, personal intentions
PLAYLIST: BG3 Official Soundtrack, ACDC

[The Castle] DBRC

Date: 2026-08-28 AO: The Castle Q: Strutter , PAX: Strutter, Cross-stitch FNGs: COUNT: 2 CONDITIONS: Gorgeous WARMUP: Wake up the hammies. THE THANG: 4.5 mile loop w/ a pit stop. Extra credit for YHC full 10k. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

Run & Carry Coupon Circuit

Date: 2026-08-25 AO: Tire Station Q: Steely , PAX: Steely, Cross-stitch, Happy Trees, Splitter, Horizon, Locksmith, Tigger, Keith FNGs: 1 Keith COUNT: 8 CONDITIONS: 60s and perfect
WARMUP: 20 IC SSH 30 sec high knees 30 sec butt kicks 10 IC Arm Circles Forward/Reverse 20 alternating reverse lunges
THE THANG: Everyone has a coupon, we conducted 8 rounds, with one of the PAX as the timer for each round running a lap around the parking lot. In between rounds the PAX moved around the parking lot roughly 50 ft in a different carry. 1. Squats/Suitcase Carry Right hand 2. Overhead Press /switched to left hand 3. Bent over rows / front rack carry 4. Lunges / goblet carry 5. Curls / front farmers carry 6. Deadlift / overhead carry 7. Thrusters / bear hug carry 8. Pax choice / suitcase carry switching mid way
MARY:
30 IC Flutter kicks 20 cnt leg lovers LBCs to time
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for PAX members who have recently had a baby and those expecting.
PLAYLIST:

[The Discipline] The Discipline

Date: 2026-08-26 AO: The Discipline Q: hambone , PAX: Happy Trees, Steely, hambone FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: