Date: 2026-09-02 AO: Pocket Chicken Q: Giving Tree , Ultratecht PAX: Ultratecht, Giving Tree FNGs: None COUNT: 2 The usual :man-running::call_me_hand:
Nothing Guaranteed but Death, Taxes, & Sandbags
Date: 2026-09-02 AO: Insane Train Q: El Capitan , PAX: Siri, Roadkill, Choo Choo, Argggg, Bulldog, El Capitan, Juicy J, 2 a dayz, @OfficerDangle FNGs: None COUNT: 9 CONDITIONS: clear, mid-70s
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men.
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan:
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men.
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan:
Line Hopping
Date: 2026-09-01 AO: Tire Station Q: Steely , PAX: Horizon, Locksmith, One Inch, Happy Trees, Butterfingers, Splitter, Steely FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP:see photos
THE THANG:see photos
MARY: We Mary’d for time going around having the PAX choose a exercise
MOLESKINE:
ANNOUNCEMENTS:
COT: We were able to name our second time FNG Keith – aka One-Inch. One-Inch’s M is expected, prayers him and others in our PAX
PLAYLIST: NONE
WARMUP:see photos
THE THANG:see photos
MARY: We Mary’d for time going around having the PAX choose a exercise
MOLESKINE:
ANNOUNCEMENTS:
COT: We were able to name our second time FNG Keith – aka One-Inch. One-Inch’s M is expected, prayers him and others in our PAX
PLAYLIST: NONE
[After Hours] After Hours Now 33% Better!
Date: 2026-09-01 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter, Goose, Flipper FNGs: COUNT: 4 CONDITIONS: SWEATY! WARMUP: 20 SSH 20 IW 10 WMs THE THANG: Mosey to the parking garage. 1 round of exercise per floor. Climb 1 flight of stairs after each exercise. Mosey down the ramp back to the base of the stairs. Exercise: A- 5) Burpees B- 10) merkins C- 20) squats D-25) CDDs. E- 40) LBCs The order: A, up 1, down ramp. A, up 1, B, up 1, down 2 ramps. A, up 1, B, up 1, C, up 1, down 3 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps, E at the base of the stairs. Mosey back to start. Stop on the way for wall sits, w/ air press, and ankle taps. Mosey to wall for 10 step ups each leg.
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
[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.
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
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
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
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:
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
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