Tag: Bulldog

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Convergence: Rescue Juicy J

Date: 2026-09-17 AO: The Knoll Q: Shakira , Juicy J PAX: Bulldog, Cherry Maguire, porcelain, DintyMoore, Shakira, sooner, Juicy J, Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
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Wise man told me don’t argue with fools

Date: 2026-09-16 AO: Insane Train Q: Puzzlah , PAX: Hooters, Puzzlah, Bulldog, Juicy J, El Capitan, Derby, Roadkill, Sooie, Argggg FNGs: None COUNT: 9 CONDITIONS: moist
WARMUP: 1) Mosey lap 2) Good Mornings 3) last man up one lap 4) Squats IC 5) last man up with sandbag one lap 6) up downs, push ups
THE THANG:
5 min burpee test 45 on, 15 off Try to hold that first number all 5 rounds
Sandbag complex: 10 DLs 10 hang cleans 10 push press 10 alternating V-ups Run length of parking lot X3
Sandbag Beep test Standard beep tests are 20 meters Start at 10 m to get warmed up, after 3 rounds, 12.5 m, next round, 15, then did full 20. Once beep was missed, pax was instructed to drop sandbags and keep running to failure
MARY: Stretch
MOLESKINE: Listened to Jay-Z’s The Blueprint, which was released on 9/11/2001, just over 25 years ago. Celebrated YHC’s 17th anniversary of moving to Nashville Closed out with Wilco’s Jesus, etc. from Yankee Hotel Foxtrot, which was scheduled to be released also on 9/11 but was pushed back last second, but people complained that it foretold the events of 9/11 and/or mocked it, when in reality just an odd set of eerie connections.
Asked Pax to reflect on their paths.
ANNOUNCEMENTS:
COT:
PLAYLIST: %5B**https%3A//open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link**%5D(https://open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link)
%5Bhttps%3A//open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link%5D(https://open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link)%20
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Relay Day

Date: 2026-09-15 AO: The Knoll Q: Shakira , PAX: Bulldog, Dangle, Étouffée, Sooie, Juicy J, Pebbles, AAA, Shakira FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP:
SSHs Strawberry Pickers Mike Tysons Power Jacks
THE THANG:
Divide into teams. 4 cones = one teammate at each cone. First person finishes all 4 stations, second does 3, etc. While waiting, PAX hold squat or plank.
– Round 1: all together. Shuffle, sprint, shuffle, super marios – Deconstructed burpees: 20 x squats, merkins, jump squats, 10 x presses, – Leg day relay: 20 x scissor lunges, weighted squats, monkey humpers, power jacks – Egg + Spoon race: On-deck PAX do scissor kicks or LBCs. 10 burpees if egg is dropped. – Arms: 5 perfect pushups, tag out partner who does plank jacks
MARY: Stretching, pushups, squats
MOLESKINE: Gratitude for a community where we can work hard to pursue shared values together
ANNOUNCEMENTS: Juicy offered open invites to 5ks this Saturday and next!
COT: Prayers for Etouffee’s Uncle and Etouffee’s business.
PLAYLIST:
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[Pain Train] Made up on the fly

Date: 2026-09-11 AO: Pain Train Q: Pebbles , PAX: Bulldog, Pebbles, Argggg FNGs: None COUNT: 3 CONDITIONS: Warm and Humid
WARMUP: Side straddle hops Bacs Bac Bacs Windmills Slow Squats Slow merkins Stretch OYO
THE THANG: 1-mile mosey with a few burpees thrown in Partner Dora: 100 Hand Release Merkins 200 Big Boy Situps 300 Squats
MARY: No time
MOLESKINE: Woke up and was asked to Q. Showed up and made it up on the spot.
Great conversation with Bulldog and Argggg about showing up consistently. Can’t wait to see these men progress.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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NEVER FORGET — ANSWER THE CALL

Date: 2026-09-10 AO: The Knoll Q: Lady Liberty , PAX: Sparrow, AAA, Juicy J, Pebbles, Bulldog, morning stār, Lady Liberty, 🐝 Bumble Bee FNGs: None COUNT: 8 CONDITIONS: Dark and Dry. The grass was mowed the temp was perfect. Flashlight positioned to light up the flag. Single lantern on the Flood Table.
WARMUP: Brief remembrance ahead of the 25th anniversary of September 11. Went through F3 Mission, Credo, Disclaimers, and core principles. Set up the theme of the workout.
Willie Mays Hayes OYO BACs / Back BACs IC Imperial Walkers IC Hillbillies IC Windmills / Don Quixotes IC Slow Squats IC Mobility OYO
(These were supposed to be in cadence with alternating intervals of 9 and 11… there were a couple 8s and 12s mixed in based on Q not being a professional.)
THE THANG: Multi-Stage full body workout emphasizing readiness and teamwork. Tried to incorporate all the awesome that the Knoll provides.
ANSWER THE CALL First responders worked together to serve the NY community during the 9/11 attacks and the days that followed. Each did a part as part of a unit. These rotations focused on the task at hand. Do your part when it’s your turn to to perform that specific task.
Playground AMRAP rotation — 2 rounds, 45 sec work / 15 sec rotation: – Pull-ups / Chin-ups – Merkins – Glute Bridges – Mountain Climbers
THE CLIMB 343-second partner station at the stone table in remembrance of the 343 FDNY members killed on September 11. Split the group in two and alternated controlled step-up efforts while the non-stepping Pax relayed a 50 sandbag around the table. Switched when the bag got back to the Q.
LEAVE NO MAN BEHIND Back-to-front run from the diamond toward the flag. Speaker passed to each new front man as the PAX shared the load. Wrapped around the field and moseyed to the diamond to a great version of the Tom Petty classic “Won’t Back Down” done by Johnny Cash.
FLIGHT 93 — 40 TOGETHER Brief recap of the events of flight 93 and a temperance of the team work that the passengers showed in an unexpected moment. Worked as a team and the Pax moved as a unit around the baseball diamond twice completing work at each base. Home — 5 Burpees 1B — 5 Squats 2B — 5 WWII / Big Boy Sit-ups 3B — 5 Alternating Shoulder Taps Repeat. 40 total reps in remembrance of the 40 passengers and crew aboard Flight 93.
MARY: Slow walk back to the flag as the Q asked folks to remember where they were on that day. Or remember other moments that became core memories “I’ll never forget where I was when. AMRAP for 30 second intervals of Carolina Dry Docks American Hammers Flutter Kicks
MOLESKINE: Reflected on remembrance, courage, service, and the responsibility of High Impact Men to be prepared to answer the ordinary calls placed on us by our families, friends, workplaces, neighborhoods and communities.
ANNOUNCEMENTS: Run a 5k with Juicy Jay! Franklin opportunity for Father Daughter meetup.
COT: Prayers for the families that have suffered loss, wisdom to find peace and prevent more loss and mental health of those that are battling the darkness that is only exacerbated by the senseless of some losses.
PLAYLIST: America The Beautiful- Instrumental CCR- Fortunate Son Tom Petty — I Won’t Back Down David Bowie — “Heroes” Bruce Springsteen — The Rising Bruce Springsteen — Into the Fire Johnny Cash- I Won’t Back Down U2 — Walk On Alan Jackson — Where Were You (When the World Stopped Turning) My Country ‘Tis of Thee-Instrumental

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Insane Train

Date: 2026-08-26 AO: Insane Train Q: Juicy J , PAX: Half Lyfe, Juicy J, Argggg, Roadkill, Bulldog, El Capitan FNGs: None COUNT: 6 CONDITIONS: amazing
WARMUP: side straddle hops, baby arm circles, low slow squats
THE THANG: Dora Dora and an epic sandbag workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: EDM baby!
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The Knoll

Date: 2026-08-27 AO: The Knoll Q: Juicy J , PAX: AAA, Juicy J, morning stār, Bulldog, Pebbles, Roadkill FNGs: None COUNT: 6 CONDITIONS: crispy crispy and juicy
WARMUP: side straddle hops and all the good stuff!
THE THANG: Zone 2 Run baby!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Appreciate everyone showing up!
PLAYLIST:
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Nein! NEIN!!!

Date: 2026-09-09 AO: Insane Train Q: Sooie , PAX: Half Lyfe, Juicy J, Roadkill, Bulldog, El Capitan, 2 a dayz, Sooie FNGs: None COUNT: 7 CONDITIONS: Pleasant, just shy of wunderbar.
WARMUP: SSH: 27 BAC: 18 BBAC: 18 Squats IC: 9 Merkins IC: 9 Stretch OYO
THE THANG: Moseyed up to the playground only to discover someone had surreptitiously left a sheet of paper with the mnemonic “SCHNITZEL” scrawled on it, so we proceeded to make a workout from it! 9 exercises. 9 reps. 9 rounds. 1 champion. S – shoulder press C – curl H – halo N – Nantucket squeeze I – imperial crawler T – twist Z – zercher squat E – elevated splunge L – lunge
MARY: 1 minute plank buyout
MOLESKINE: Reading Wendell Berry for the first time. Reflecting on taking time to pay closer attention to the people and processes taking place around me and not just rush from point A to point B. Thinking more in terms of generations rather than seasons.
ANNOUNCEMENTS: WESTSIDE WEDNESDAY tonight! Juicy J and Roadkill are both :hardcommit:’s for it! 5:30-7:30. Tailgate Brewery. BYOF
COT: El Capitan completed all 9 rounds. I awarded him FREE F3 workouts for the rest of the month. SalPal can redeem that voucher. Awarded all PAX present with a commemorative coloring sheet in honor of our Nein! NEIN!!! workout. Though it was Bulldog who got the official workout sheet.
Color your sheet. Post it as a reply to this backblast. The PAX that receives the most emojis will get free F3 workouts for the rest of the year! If you weren’t present, feel free to print and color your own sheet attached to this backblast.
Prayers lifted. Mountain Mojo enjoyed!

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[Pain Train] Pain Train

Date: 2026-09-04 AO: Pain Train Q: G-string , PAX: Sooie, Juicy J, Pebbles, Half Lyfe, Roadkill, El Capitan, Wolfpack, G-string, Cheeks, Bulldog, Hooters, Inchworm FNGs: None COUNT: 12 CONDITIONS: Perfect for a South Texas boy. Aka, hot and humid
WARMUP: SSH x 33 5 burpees Imperial walkers 5 burpees Slow squats 5 burpees Merkins 5 burpees Stretch OYO while workout is explained
THE THANG: hyrox style: complete exercise then lap around the park 50 thrusters Angry bear crawl 25 man makers weighted lunges 1:1 50 rows Burpee broad jumps 50 merkins Shout out to Pebbles for crushing the workout and lapping, I think, everyone.
MARY: Coupon WW2 Leg raises Heel taps Plank
MOLESKINE: Be free of the outcome. Working in the ER means being prepared for anything to come through those doors with no warning. It also means that I rarely see how people end up. Someone comes in with a stroke or heart attack, and I have about five minutes to do everything I can for them before sending them off with a different team, and I may never find out what happened or even if they lived. People come in from overdosing on something. We get them stabilized and send them out just hoping they won’t fall off the wagon again. In those few moments I have with them, I have to give all my expertise (limited as it is), all my hope for them, and some joy to ease their fear. Then, when that time is up, I leave and do it again for the next patient. Every person I encounter, I want to see them healed, but that isn’t my place to force that. I have to trust my team, the other teams in the hospital, and the patient themselves. In doing that, if there is success, it isn’t mine alone. If there is failure, it isn’t all my fault. I have to give everything and then let go peacefully. Same can be said for raising our children and so many areas of life. Do what you can, and be free of the outcome. “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.” Philippians 4:6-7
ANNOUNCEMENTS: – CSAUP burpee run thing by Wolfpack on Sunday – 5k on the 26th Juicy J – IronPax is live!
COT: Prayers were offered up.
PLAYLIST:
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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: