Category: Uncategorized

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Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554
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[The Discipline] The Discipline

Date: 2026-07-08 AO: The Discipline Q: Dilbert , PAX: Country Parkour, Dilbert, Mr. Pancake, hambone, Butterfingers, Derivitive FNGs: None COUNT: 6 CONDITIONS: warm, its July but not too muggy
THE THANG: Walked with weight
ANNOUNCEMENTS: CSAUP, Night moves, Convergence
COT: Prayers for families and traveling PAX

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Tora! Tora! Tora!

Date: 2026-07-06 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Hot Route, Ultratecht, greyalbum, The Bobs, Giving Tree FNGs: None COUNT: 6 CONDITIONS: We’ve gotten to the time of the year where you can assume extreme humidity or rain. It was the former.
WARMUP: Mosey Slow and low good mornings in to squats Hip dips Kickbacks Slow and low pistol squats
THE THANG:
Below exercises with 30 second rest between supersets.
Deadlift with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Reverse lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds alternating side lunge
B stand squat with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Glute bridge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Step ups with coupon (keep leg on bench) 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds box jumps or jump squats
Curtsie lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds sumo squat
Calf raises on coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds ski downs
Repeat first 5 supersets and return to circle for stretches then done.
MOLESKINE: Banana
ANNOUNCEMENTS:
No new local announcements, but check the other channels.
COT:
General gratitude.
PLAYLIST:
Gabriel and Dresden live from Electric Zoo NYC 2011
:deciduous_tree:
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[Iron Giant] Iron Giant – Get back after it

Date: 2026-07-06 AO: Iron Giant Q: Dilbert , PAX: Mr. Pancake, Horizon, Dilbert, hambone FNGs: None COUNT: 4 CONDITIONS: Perfect, no humidity
WARMUP: short mosey, good mornings, Michael Phelps, slow large arm circles, typewriter
THE THANG: Deck of doom Round 1 & 2 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – RDL HEARTS – CURLS DIAMONDS – SQUATS CLUBS. – SHOULDER PRESS
Round 3 & 4 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – LUNGES HEARTS – MERKINS DIAMONDS – TRICEPTS EXT CLUBS. – WEIGHTED ALABAMA PROM DATES
Round 4 & 5 PAX choice of exercise, card pulled for qty.
MARY: 1 min of BBSU
MOLESKINE: lots of lunges done, PAX thought the Q had a stacked deck of face card spades.
ANNOUNCEMENTS: Convergence, CSAUP, Prayers spoken and not
PLAYLIST: Rock hits
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Pre-Work

Date: 2026-06-30 AO: Tire Station Q: Steely , PAX: Splitter, Cross-stitch, Locksmith, Steely, Tigger FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle – Freedom 250 (or 300)

Date: 2026-07-04 AO: The Castle Q: hambone , PAX: Flipper, Pep, Juicy J, hambone, Fabuloso, Horizon, Makita (Anderson Fader) FNGs: None COUNT: 7 CONDITIONS: Summer Gloom–hazy, muggy, daunting. Horizon showed up guns-out, and Pep made a comment about him being good-looking or something #truthnugget
WARMUP: run. stop. warm-o-rama. I’m proud to announce that Juicy J did his first Hillbilly’s ever; I’m proud to spread North Country culture. Flipper had objections, though unstated, about 50 squats being “a warmup exercise”.
THE THANG: Dora-focused. Team up. 100 push ups, 200 squats, 300 sit ups. Run about .35 miles in between. Makita (Anderson Fader) started out with blazing speed, but I think the chatter with Juicy J slowed him down. If Mak ever shows up to coffee, we’ll help him with that stamina.
MARY: Finish with SITUPS. YHC gave the crew a warning to take a break, and Fabuloso kindly thanked YHC for such a proper warning before we closed out with some Mary. Pep said “WhUt’S tHE PoiNT? We’RE jUSt guNna gO uNtIL tIMe!” and in fact we did not. But we did bang out 50.
COT / MOLESKIN: Freedom isn’t free. We thank God for the small opportunity that we have to get a shot to live free. Rent is due everyday, and it starts with our health and fitness. May there be 250 more years for our country.
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[The Castle] Pre 4th of July party beat down. Ultimate football 🏈

Date: 2026-07-03 AO: The Castle Q: Dilbert , PAX: Flipper, Makita (Anderson Fader), Locksmith, Dilbert, Fabuloso, Chunks, Derivative, House money, Chief, John (all 2.0s) FNGs: None COUNT: 10 (2 HS boys joined half way) CONDITIONS: warm and humid
WARMUP: SSH & good mornings
THE THANG: 55 min of ultimate football When the ball dropped we did 5 merkins, switched to squats, then BBSU, back to squats
MARY: none
MOLESKINE: lots of laughter, dropped easy passes. Chief didn’t know Dilbert could jump that high, and trash talking
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: 90s and 2000s rock

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[Pain Train] Pain Train: The bird is the word, no doubt!

Date: 2026-07-03 AO: Pain Train Q: The Banker , PAX: FLO, El Capitan, Pebbles, The Banker, Derby FNGs: None COUNT: 5 CONDITIONS: cooler but still balmy
WARMUP: Emperial Walkers , BAC’s, 5 slow burpees, side to side then v-ups
THE THANG: Indigenous peoples run to library track. 1. 20, 15, 10, 5 burpees with a lap in between 2. 45 sec AMRAP: knee ups on swings, pull-ups, Lt Dan’s, Superman’s, side lunges, Merkins 3. 30 sec AMRAP pick three
MARY: stretching
MOLESKINE: Importance of not just taking but giving back to F3 by way of leading. Thanks Flo for asking me! And gratitude for all those that carry the flag forward.
ANNOUNCEMENTS: See General channel for details but convergence coming up in 11th and Ultimate frisbee challenge coming up as well.
COT: prayers for everyone’s safety over the weekend
PLAYLIST:
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Pocket Chicken

Date: 2026-07-01 AO: Pocket Chicken Q: Hot Route , PAX: Ultratecht, Hot Route, Giving Tree FNGs: None COUNT: 3 CONDITIONS: The Ultratect shirt-o-meter was a 10/10 this morning. Think it was off before he stepped out of the car. It was muggy as hell out there
WARMUP: n/a
THE THANG: 4.5mi normal loop
MARY: n/a
MOLESKINE: deer, owl, turkey, superchick
ANNOUNCEMENTS: PSA don’t blow off your fingers like JPP
COT: GT w/the coffee
PLAYLIST:
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[The Discipline] The Discipline – with 2.0s

Date: 2026-07-01 AO: The Discipline Q: Dilbert , PAX: Dilbert, Country Parkour, derivative (Dilbert 2.0), Chief and John (Country Parkour’s 2.0s) FNGs: None COUNT: 5 CONDITIONS: Already too warm for 5:30 am
WARMUP: none – get them bags on and start walking
THE THANG: We walked a little farther than planned 3.5 miles 60 min
COT: Talked to the boys to ask what is something they are working on in their lives right now
Prayers for families