Tag: Chains (Ryan Johnson)

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F3 Eddy Ruck

Date: 2026-07-26 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chains (Ryan Johnson), Roadkill FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi Ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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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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Feeling hot hot hot

Date: 2026-06-30 AO: The Knoll Q: Pebbles , PAX: Chains (Ryan Johnson), AAA, Timber, Half Lyfe, Pebbles, Sooie, Étouffée, Morning Star, Bumbleber FNGs: COUNT: 9 CONDITIONS: Got and humid
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Merkins
THE THANG: 11s “surf style” We paddled (bear crawl) and stood up on our boards (burpees) 1/2 mile of bear crawl with 110 burpees
“Hit the beach” with sand bags AMRAP Pull ups x 5 Squats x 10 Overhead press x 15 Deadlift x 20 Run 200m
MARY: 5mjn
MOLESKINE: That was harder than I thought it would be. God created everything good. Trust that the hard, bad, ugly, is ultimately working towards that good.
ANNOUNCEMENTS: July 11th Convergence at Percy Warner stairs
COT:
PLAYLIST: Bob Marlet
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Eddy Adventures

Date: 2026-06-21 AO: The Eddy Q: Juicy J , PAX: Chains (Ryan Johnson), Juicy J FNGs: None COUNT: 2 CONDITIONS: solid
WARMUP: getting out of the car
THE THANG: 3 mile Edwin Warner jaunt
MARY:
MOLESKINE: we learned that Beyoncé likes to haggle her outfits
ANNOUNCEMENTS:
COT:
PLAYLIST: deer mating
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Working off the Schnitzel…

Date: 2026-06-10 AO: Insane Train Q: Derby , PAX: Juicy J, Chains (Ryan Johnson), Shakira, Derby, Roadkill FNGs: None COUNT: 5 CONDITIONS: Steamy!
EARLY BIRDS: Ruckin’ Around the Park
WARMUP: BACs, BACBACs, WMH, Runners Stretch, 5 Merkins for Core Principles
THE THANG: Insane Train Half Murph
10 Pull Ups 20 Merkins 30 Sand Bag Squats 40 WWII’s .2 Mile Run w/ Sand Bag
PAX completed 5 sets of the above.
TClaps to Shakira for hammering out 6!
MARY: Closed out w/ Minute Plank for Roadkill
MOLESKINE: Summer workouts are incredibly challenging coming out of cooler months where you were able to “do more.” Remember heat drastically multiplies the intensity of any workout so keep your head up and stay on the grind.
ANNOUNCEMENTS: Juicy J leanpax kicking off July 6th. Wolfpack working on the Summer Fling Date. Chunks 50 Mile Relay CSAUP.
COT: Prayers for our brother Squatter and his wife.
PLAYLIST: Stone Temple Pilots Pandora
Thank you for the opportunity to lead this morning!
:horse_racing:
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The Eddy

Date: 2026-06-08 AO: The Eddy Q: Motorola , PAX: Juicy J, Chains (Ryan Johnson), FLO, Stubs, Bean Burger (Fairview, TN), Legos, Roadkill, Motorola FNGs: None COUNT: 8 CONDITIONS: Warm, muggy, drizzle
THE THANG: Pavement, down the hill, up the hill, Blue trail to close it out.
MOLESKINE:
4 questions to ask yourself for immediate clarity with decision-making:
1. What does love require of me? 2. What is the wise thing to do? 3. What is the next right step? 4. What story do I want to tell?
Quotes coming from Andy Stanley and Michael Hyatt
ANNOUNCEMENTS: Summer Party Coming Up – Date TBD, leanpax starting July 5 (no processed foods, no added sugar, alcohol fine), talk to Juicy J for more details.
COT: Prayers for Legos dad.
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The Knoll

Date: 2026-05-26 AO: The Knoll Q: Sooie , PAX: Roadkill, Juicy J, Papa Bear, Sooie, Chains (Ryan Johnson), morning stār, Bumblebee (2.0) FNGs: None COUNT: 7 CONDITIONS: The heaven’s showered tears of mirth upon our gathering and the temperature was just warm enough to keep us from becoming hypothermic.
WARMUP: – Head rotations OYO – Shoulder rotations OYO – BAC 16x – BBAC 16x – Don Quixote 6x – Motivators from 5 – Slow squats (so Chains (Ryan Johnson) could join us before we proceeded to the main event)
THE THANG: BUILD-A-BURPEE 5 Cones, spaced 10 yards apart. Home cone = Burpee Assembly Station Cone 1: Squat Cone 2: Groiner Cone 3: Merkin Cone 4: Jump Squat
PAX lined up in a queue (line) and took their turn in the burpee building event. Run to cone, perform exercise at cone, run back, add it to the burpee assembly. We descended a ladder of reps from 5 amidst much rain and much mumblechatter.
MOLESKINE: Reflected on personal meditations from Pslam 107.
ANNOUNCEMENTS: Summer Bash TBD
COT: Prayers lifted. PLAYLIST: pitter, patter of rain on Roadkill’s hood.
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The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.