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Lets play with the cones

AO: titan
Q: Choo Choo
PAX: Goose, DintyMoore, CubCadet, GameStop, Natural Ice, Sherlock, Spinal Tap, Tim the Toolman, Choo Choo, Mayham
FNGs: None
COUNT: 10
CONDITIONS: Perfece for a workout

WARMUP: SSH, inch worm, squats

THE THANG: PAX split into 2 teams; Teams assign workout for eachother.
1- Pickup the cone: run -> pickup a cone -> burpee ladder; RNR.
2-Flip the cone: cones laid out right side up and upside down -> do a workout -> run -> flip other teams cone, 2 min timer. We did merkins, gas pumpers, v ups
3-Team suicides: one runner from each team runs and touches a pillar, while other do some workout.

MOLESKINE: Its winter and getting cold, be consistent in showing up for a workout. Once you take a break it gets harder to get back into the rhythm.

ANNOUNCEMENTS: check -f3-nashville-general

COT: we prayed out.

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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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Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

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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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[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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Simple and Effective

AO: westeros
Q: Natural Ice
PAX: Papa Bear, Sherlock, Michelin Man, Juicy J (JBowman), Spinal Tap, Squatter, The Merchant, Tim the Toolman, bluemule, Vector, Chunks, Pep
FNGs: None
COUNT: 13
CONDITIONS: Spooky Foggy and 34F – PERFECT

WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches

THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field

Various forms of Merry in between sets as we waiting on the 6

The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)

In total we ran 1.6 miles!

Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:

Playlist was Michelin Mans highschool CD collection

https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end

MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!

ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th

COT: Prayed to see the blessing and to have a grateful heart!

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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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Ultimate Burpee A Clockolypse

AO: handsomizer
Q: Natural Ice
PAX: Salami, Pal, Purple Tiger, Squatter
FNGs: None
COUNT: 5
CONDITIONS: spoooky

WARMUP: none

THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.

Thats 301 burpees

MOLESKINE: do hard things

COT: lifted up the nation praying for peace and hope.

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Trick or treat

AO: bomber
Q: Shy Guy
PAX: Vector, DintyMoore, Firefox, CubCadet, Papa Bear, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Spooky, approximately 50 degrees

WARMUP:
SSH
Tempo merkin
Tempo squat
Mosey
THE THANG:
Trick or treat: flip a frisbee, heads do 31 reps, tails do 13 reps. Carry coupon 20 yards, repeat until time
Exercises:
Squats
Merkins
V ups
Curls
Burpees
Lunges
Bus driver
Skull crusher
WWW sit ups
Thrusters
LBC
Jump overs

MOLESKINE:

ANNOUNCEMENTS:

COT:
Take care of the small things before they grow into big things
Gratitude