Category: Uncategorized

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The Great Beaver Beatdown 🦫 🌖

AO: pain-train
Q: Sooie
PAX: Siri, Roadkill, Juicy J, FLO, Cheeks, Sooie
FNGs: None
COUNT: 6
CONDITIONS: A perfect 55 degrees, slight breeze, and basked in the smile of the Great Beaver herself.

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!

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Thomas the Train

AO: pain-train
Q: Derby
PAX: Wolfpack, Juicy J, Roadkill, Piglet, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Full Moon!

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:

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[rosebud] Run is the loneliest number

AO: rosebud
Q: Pal
PAX: Pal
FNGs: None
COUNT: 1
CONDITIONS: Foggy Bottom

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.

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H E double hockey sticks

AO: the_eddy
Q: Stubs
PAX: Pitmaster, FLO, Lady Liberty, Roadkill, Stubs
FNGs: None
COUNT: 5
CONDITIONS: chilly

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

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The Pain Clock

AO: the-castle
Q: Strutter
PAX: Pep, Brown Slip, Mr. Pancake, The Merchant, Strutter
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but then sweaty.

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:

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Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

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The Rain HIITs Different

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J (JBowman), El Capitan, Piglet
FNGs: None
COUNT: 5
CONDITIONS: 50 degrees F and very rainy

WARMUP:
BACs, Motivators, WMHs

THE THANG:
HIIT Workout
30 seconds of work, 10 seconds of rest
6 exercises, then 2 minutes rest then start again, for a total of 6 rounds

Exercises:
Plank
Squats
Merkins
Sit Ups
Imperial Walkers
Side plank

ANNOUNCEMENTS:
N/A

COT:
PAX asked for prayer requests for parenting challenges, busy and difficult times at work, and patience with family

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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Hi Tired, I’m Dad

AO: f3dads
Q: Sooie , Black Lung, Derby
PAX: Shania, Grape, Sooie, Black Lung, Derby, Juicy J (JBowman), Two Face, Diego (2.0), SixSeven (2.0), Spidey (2.0), Supercalifragilisticexpialidocious (2.0), Raisin (2.0), Craisin (2.0), Tonks (2.0), Fish Biscuit (2.0), Tiger Slash (2.0), Hotdog (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Slightly overcast and 56 degrees. :pinched_fingers:

WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.

THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.

Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)

MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together

ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.

COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.

T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!

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In Honor of SalPal

AO: pain-train
Q: Wolfpack
PAX: FLO, Siri, Cheeks, Roadkill, Piglet, G-string, Chili Dip, Motorola, Juicy J (JBowman)
FNGs: None
COUNT: 10
CONDITIONS: Getting chilly

WARMUP: Hi I’m SalPal and I am not a professional.

THE THANG:

Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)

Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!

Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…

MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.

ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.

Tussle is 2 weeks out!

COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.

Reminder to PAX to take the time to do something to honor someone in your life.