Category: Uncategorized

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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

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Parking Lot Party + Burpee Boules

Date: 2026-07-01 AO: Insane Train Q: El Capitan , PAX: El Capitan, Chains (Ryan Johnson), Derby, Juicy J, Half Lyfe FNGs: None COUNT: 5 CONDITIONS:
balmy & full of birdsong (Juicy J collected some new birds on his Merlin app)
WARMUP:
Climb Routine Good mornings Bacs & BacBacs Overhead presses 
THE THANG:
Parking Lot Stations – 5 sand bag stations set up down the parking lot
1. 80 lb. Deadlift 2. Rows 3. Shoulder Bag Reverse Lunge (2-3 per side, switch shoulders 4. Front Loaded Good Morning
One Pax bear-hug carries a sandbag from one end of parking lot to the other & back.
Rotate when runner returns.
The Thang 2: 
Burpee Bocce! (“Boules” in French)
Divide into two teams for Bocce – One player from each team goes head-to-head in round of bocce (4-ball) – The other players perform squats while watching. – Whichever team has best ball performs imperial walkers while losing team does 5 burpees. – Change players & begin again (winning team tosses the little white ball to start).
MOLESKINE:
As we celebrate 250 years this Saturday, let us remember what a blessing it is to be an American. My mom, an immigrant from France, reminds me of this all the time. We don’t know how good we have it. If you know anyone who is a first or second generation American, ask them what America means to them. And give thanks & celebrate our freedom this weekend!
ANNOUNCEMENTS:
leanpax coming up on Monday!
COT:
Prayers lifted for Squatter, PAX traveling, and for safety this weekend.
Track Slop :coffee: brought to you by Derby enjoyed.
Grateful for y’all! :el-capitan:
PLAYLIST:
Red Hot Chili Peppers essentials
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[After Hours] After Hours Bootcamp

Date: 2026-06-30 AO: After Hours Q: Strutter , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 CONDITIONS: HOT WARMUP: 10 IC SSH IW WM THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Iron Giant] Iron Giant

Date: 2026-06-29 AO: Iron Giant Q: Dilbert , PAX: Coach Nado, Country Parkour, Dilbert, hambone, Horizon FNGs: None COUNT: 5 CONDITIONS: Warm and swampy already
WARMUP: 20 SSH, Good mornings, Slow/large Arm circles, Micheal Phelps
THE THANG: Each PAX has a heavy bag and a lighter weight
Squat thrust (throwing the big bad as far as you can) 10 of each – Curls – Shoulder press – Triceps Press Walking lunges to the big bag you threw – Bent over rows
Repeat 3 times 50 Big boy sit-ups (Q got a wild cramp and changed the future plan)
We did the primary thang 5 times!!! That is a lot of weight thrown around.
But in between the sets of 3 we did RDL – 40 (20 per side) Side bends – 25 each side Super man 40 (4 rounds of 10)
MARY: standing calf raises
MOLESKINE: Q got smoked from those BBSU and the heat coming in is going to be brutal.
ANNOUNCEMENTS: 4th of July fun at the-castle 11th of July Convergence, try to be there Prayers for Squatter and family
PLAYLIST: 90’s/00’s rock bangers.
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[The Castle] The Castle

Date: 2026-06-27 AO: The Castle Q: Cross-stitch , PAX: Waymo (formerly Space Baby), Pep, Barney, Cross-stitch, Dilbert, hambone, Locksmith, Fabuloso, Flipper, Horizon FNGs: None COUNT: 10 CONDITIONS: perfect
Warm-O – SSH x30 IC – Imperial Walkers x20 IC – Windmills x15 IC – Moroccan Night Clubs x20 IC – Merkins x10 OYO – Mosey to the workout
1996 Ladder Station 1 – Merkins: Start at 1 rep and increase by 1 each round (1, 2, 3…10). Run to station 2 – 9 Big Boys – 9 Carolina Dry Docks – 6 Burpees Run back to and station 1 and repeat until you finish 10 Merkins.
30 Years Around the World Station 1 – 30 Merkins – Bear Crawl to Station 2 Station 2 – 30 Squats – Lt. Dan to Station 3 Station 3 – 30 Big Boys – Crab Walk to Station 4 Station 4 – 30 lunges
Mary – Hello Dollies x30 IC – Flutter Kicks x30 IC – American Hammers x30 IC
Recover
ANNOUNCEMENTS: check slack
PLAYLIST: billboards top-100 from 1996
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[Pain Train] Pain Train

Date: 2026-06-26 AO: Pain Train Q: Half Lyfe , PAX: FLO, Half Lyfe, El Capitan, Derby, Roadkill FNGs: None COUNT: 5 CONDITIONS: Perfect Friday morning. Beautiful Sunrise, birds chirping, good temp.
WARMUP: SSH, Slow 8 Count Body Builder, Arms and Legs stretches. Mosey to coupons.
THE THANG: Round 1: 11’s on the hill Floor to Ceilings w/ block Murder Bunny up hill Lt Dans w/ block Rifle Carry block down
Round 2: Dora 100 Merkins (20count) / Partner does Mountain Climbers 100 Dips (20 Count) / Partner runs to path and back 100 WW2’s / Partner Bear Crawls
MARY: N/A
MOLESKINE: Reading book Puddle Jumpers by Brandon Webb. Has been very transformative for me as a parent and person. Highly recommend.
ANNOUNCEMENTS: Check Slack. Convergence, Passing the flag, Juicy J (bozey) lean pax? Good laughs were had on that last one.
COT: Count off, Name-o-Rama, prayers for Squatter , Femur (F3SH) , their families and all those impacted by cancer.
PLAYLIST: curated by YHC.