Category: Uncategorized

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Pocket Chicken

Date: 2026-08-26 AO: Pocket Chicken Q: Giving Tree , Ultratecht, Hot Route PAX: Hot Route, Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: Nice, shirt remained on.
THE THANG: 5ish miles a smidge under 10 min/mile pace
GRID: Alabama
PLAYLIST: Nature
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[After Hours] 9 to 5, what a way to do a burpee.

Date: 2026-08-25 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Choo Choo FNGs: COUNT: 3 CONDITIONS: Hot, but getting cooler. WARMUP: 10 each IC SSH IW Windmill THE THANG: Mosey around the runes to the center of the circle. 9 to 5. 9) burpees, standard squats, merkins, and slow deep squats. 8) burpees, standard squats, merkins, and slow deep squats. 7) burpees, standard squats, merkins, and slow deep squats. 6) burpees, standard squats, merkins, and slow deep squats. 5) burpees, standard squats, merkins, and slow deep squats. Mosey to the underpass. Wall sits. 9 to 5 air presses. 9 to 5 opposite ankle taps. Mosey to short wall. 9 to 5 dips. Mosey around map to startex. MARY: 9 to 5 flutterkicks. I know… it should have been Hello Dollys. MOLESKINE: We could all strive to be a bit more like Dolly Parton. RIP. ANNOUNCEMENTS:
COT: Prayers for teachers. Unspoken. PLAYLIST:

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Tora! Tora! Tora!

Date: 2026-08-24 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Ultratecht, Giving Tree, Waymo (formerly Space Baby), greyalbum, Hot Route, The Bobs FNGs: None COUNT: 6 CONDITIONS: Very nice
WARMUP: Mosey, grab dumbbells from car and bring to gym, SSH, arm circles, grab coupons.
THE THANG: Hinge/Pull/Push/Squat
Partner up for stations. 10 reps of each exercise then rotate to next station. All PAX does 10 squats with coupons.
25, 20, 15 lb dumbbells and 35 lb kettlebell for use with below
Circuit 1. – Deadlift – Row – Y press – Gob squat
Circuit 2 – Good morning – Bicep curl – Merkin – Sumo squat
Circuit 3 – Dumbbell/kettlebell swing – Hammer curl – Laying chest fly – Suitcase squat
MARY: 5 burpees
GRIDIRON COFFEE TALK: Trees. We talked a whole lot about trees. Not the fun ones either, just trees we saw in yards. Oak is a fan favorite, every other tree apparently sucks bad.
PLAYLIST: Apple Music 90s Indie rock playlist. Some PAX knew some songs, I did not
:deciduous_tree:
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More Fun Than an OTB Trail Run

Date: 2026-08-24 AO: The Eddy Q: Sooie , Hooters PAX: Stubs, FLO, Hooters, Sooie, Roadkill FNGs: None COUNT: 5 CONDITIONS: 63 degrees. Waxing Gibbous Moon. Perfect rucking weather!
THE THANG: Our journey began as all such journey’s begin, with a pensive reflection on the quote chosen by the Q. In this case, we bent our minds around the anonymous quote: “Everyone’s a gangster until they’re in the woods at night.”
And thus we set out into the dark woods. We traversed the traditional path and took a sharp left before the steep incline to briefly gaze out from atop the rough-hewn, timber tower. Having satisfied our gaze, we continued on, YHC ignoring the inscribed warning of an impending dead-end. And lo! as our path was barred before us, we escaped by way of the unpaved connector trail which took us deep into timber rattler territory. The cool temperature salved our trepidations as we trusted that the fearsome ejaculations of Roadkill’s rum buffer wouldst protect our company! Alas having escaped from the dark un-snake-bitten, we met the pavement again and continued on! The final event of note was the appearance of a timely omen! The forest spirits sent an owl (great-horned or barred, I could not tell) which alighted on Hooters broad shoulders, indicating that he shouldst be declared then and there AOQ of the Warner marches!
MOLESKINE: Reflected on the implications of the quote at the outset. That though the woods be daunting alone, in the company of doughty brothers, nothing is to be feared! Prayers lifted and our company dissolved, parting ways to our various appointments of the day.
ANNOUNCEMENTS: 9/9: Westside Wednesday! see FLO
PLAYLIST: Hootin’ Hooters

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[Iron Giant] Iron Giant

Date: 2026-08-24 AO: Iron Giant Q: hambone , PAX: Horizon, hambone, Steely, Happy Trees, Creatine FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] Studies show that fun titles generate 42% more HC’s!

Date: 2026-08-21 AO: Pain Train Q: Wolfpack , PAX: G-string, FistShake, FLO, Bulldog, Derby, Wolfpack, Siri, Half Lyfe, Sooie, 2 a dayz, Argggg, Roadkill, Inchworm FNGs: None COUNT: 13 CONDITIONS: No complaints
WARMUP: SSH, WMH, BAC, BACBAC, AP, MNC, SC
THE THANG: Partner up!
Two rounds of… Alternate with your partner starting at 1 rep and working up to 10, Mosey between exercises – Merkins – Squats – Dips – Shoulder taps
MARY: Sprints and Merkin Ring of Fire
MOLESKINE: Sooie loves picnic tables
ANNOUNCEMENTS: TCLAPS for Derby for HCing hard at the Bellevue Farmers Market… everyone keep an ear out for the next one to support him.
COT: If you can do 1 you can do 10… Reminder to keep momentum even when it gets hard.
PLAYLIST: Crickets a’chirping
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Tortoise and Hair – Final Run!

Date: 2026-08-18 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 15 CONDITIONS: Weather was perfect, attitudes were off
WARMUP: Standard Pre-Run Warm-Up: SSH, Windmills, Squats, IWs, Runners Stretch, Stretch and hold
THE THANG: Run!! The challenge was for everyone to come in under 30:00. The challenge was NOT accepted.
MARY: Purple Rain ran Mary – SSH, Merkins, Flutters, APDs and more SSH to finish
MOLESKINE: The worst time to give up is at the finish line. Overall attitude and effort was poor and 7 of the 11 men chose to coast today, thinking they had already done enough.
ANNOUNCEMENTS: Signing Day is this Friday 8/21 at 11:30am. Come join us, encourage this class on to the next phase and enjoy a free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for patience
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[The Discipline] The Discipline – Country Parkour Farewell Send off

Date: 2026-08-19 AO: The Discipline Q: Country Parkour , PAX: Under the Table, Horizon, Country Parkour, Dilbert, hambone, Happy Trees, Brian Hall, Brian Hall (Creatine) FNGs: 1 Brian Hall (Creatine) COUNT: 8 CONDITIONS: Perfect
WARMUP:SSH, mosey, Good mornings, SSH, Typewriters, Imperial Walkers, and Hillbillies
THE THANG: One Pax gets to carry the 100 lb Tombstone and choose an exercise for the others to do while he carries it about 100 yards.
The work done Manmakers (pain makers) Squats Situps curls Monkey humpers and others
Mosey to the snack stand for 20 jump up on the wall then decline merkins
Mosey back to startex More of the carry the tombstone, but only one direction and sprint/mosey back each got in 1 round
Mosey to the playground one pax did 5 pull ups (or hangs) and chose something for the other pax to do
Mosey to startex
MARY:No time
MOLESKINE: Lots of talk about the exercise the PAX chose for each other. Some were gifting out some tough choices
ANNOUNCEMENTS: Check slack
COT: His plan was to have others choose the opportunity for his fellow man to put in the work.
We are wished Country Parkour well on his journey and to continue gifting out F3 memberships at F3 Moses Lake. There are currently three days operating there (two AOs).
He truly is a man of all 4 quadrants of virtuous leadership. His concentrica is in tact and leading his family forward.
Mr. Parkour, you will be missed but this is not goodbye my friend.
PLAYLIST: Rock hits