Tire Station Bootcamp

Date: 2026-10-13 AO: Tire Station Q: Locksmith , PAX: Cross-stitch, Happy Trees, Locksmith, Steely, Splitter FNGs: None COUNT: 6 CONDITIONS:
WARMUP:
THE THANG: Hit Class – Mosey intervals followed by variations of Merks, drydocks, squats and a pinch of burpee
MARY:
MOLESKINE:
ANNOUNCEMENTS: 3 – 7 mile legs of a 21 mile run should you so choose to do all. See Happy Trees for info.
COT: prayers for the coming slip stitch
PLAYLIST:

[The Castle] The Castle

Date: 2026-10-10 AO: The Castle Q: hambone , PAX: hambone, Waymo (formerly Space Baby), Barney, Hipster, Butterfingers, Flipper, Cross-stitch, Pep, Happy Trees, Mr. Pancake, Makita, Jelly Stone (Indianapolis South), Dr. Brown Slip, Locksmith FNGs: None COUNT: 17 CONDITIONS: Dark, temperate
WARMUP: running + 60 burpees
THE THANG: jogging + tennis court merkins
MARY: run to the tennis courts, 101 sit ups, more running, flutter kicks, etc.
MOLESKINE: prayers for continued growth
ANNOUNCEMENTS: Check out the ML Rose thing for 413 on 10/21
PLAYLIST: Silence is golden

Tire Station Bootcamp

Date: 2026-10-06 AO: Tire Station Q: Cross-stitch , PAX: Happy Trees, Horizon, Cross-stitch, Locksmith, Splitter FNGs: None COUNT: 5 Warmo 1. SSH 2. Burpees 3. Merkins 4. Willy mays hays 5. Calf scoops 6. Toy soldiers 7. Good mornings 8. Squats
Thang 1 1. jog down and back 2. 40% down and back 3. 60% down and back 4. 80% down and back 5. 100% down and back
Thang 2 1. Step up & partner does 25 merkins 2. Pull ups & partner does 25 squats Mosey to dips 1. partner does 10 dips & other does ssh 2. Partner does 10 pulls & partner does lungs
Bear crawl, lunge walk, politician to parking lot
Plank burpee party
Marry circle by committee

Tire Station Bootcamp

Date: 2026-09-22 AO: Tire Station Q: Locksmith , PAX: Happy Trees, Cross-stitch, Splitter, Horizon, Locksmith, Steely, Flipper FNGs: None COUNT: 7 CONDITIONS:
WARMUP: Micheal Phelps Good Mornings Short Mosey
THE THANG:
10 tire flips out 10 Merks 10 tire flips back 10 Merks 10 tire flips out 10 decline Merks 10 tire flips back 10 decline Merks 10 tire flips out 10 Carolina dry docks 10 tire flips back 10 Carolina dry docks Mosey 10 incline rows on bar / 10 Merks (x3) Repeat tire flips out schedule dropping to sets of 5 on the flip side Mosey You call it for final 6min on your 6 Superman’s/planks/dead bugs/A Franklin’s/missing a couple there/Merks for final 30sec
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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.

[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:

[The Castle] DBRC

Date: 2026-08-28 AO: The Castle Q: Strutter , PAX: Strutter, Cross-stitch FNGs: COUNT: 2 CONDITIONS: Gorgeous WARMUP: Wake up the hammies. THE THANG: 4.5 mile loop w/ a pit stop. Extra credit for YHC full 10k. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

Run & Carry Coupon Circuit

Date: 2026-08-25 AO: Tire Station Q: Steely , PAX: Steely, Cross-stitch, Happy Trees, Splitter, Horizon, Locksmith, Tigger, Keith FNGs: 1 Keith COUNT: 8 CONDITIONS: 60s and perfect
WARMUP: 20 IC SSH 30 sec high knees 30 sec butt kicks 10 IC Arm Circles Forward/Reverse 20 alternating reverse lunges
THE THANG: Everyone has a coupon, we conducted 8 rounds, with one of the PAX as the timer for each round running a lap around the parking lot. In between rounds the PAX moved around the parking lot roughly 50 ft in a different carry. 1. Squats/Suitcase Carry Right hand 2. Overhead Press /switched to left hand 3. Bent over rows / front rack carry 4. Lunges / goblet carry 5. Curls / front farmers carry 6. Deadlift / overhead carry 7. Thrusters / bear hug carry 8. Pax choice / suitcase carry switching mid way
MARY:
30 IC Flutter kicks 20 cnt leg lovers LBCs to time
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for PAX members who have recently had a baby and those expecting.
PLAYLIST:

Tire Station Bootcamp

Date: 2026-08-18 AO: Tire Station Q: Locksmith , PAX: Horizon, Tigger, Locksmith, Cross-stitch, Fabuloso, Happy Trees, Harassing Walkers FNGs: 1 Harassing Walkers COUNT: 6 CONDITIONS: B-E-A-utiful
WARMUP:Stretching
THE THANG:
Mosey till Q is tired followed by Carolina Dry docks, Merks, and repeat. Tire flips from pile to pipe with merks and Carolina dry docks in between.
Got a chinook squat / dip in there somewhere.
Closed with 6” leg lift, American Hammers, LBC’s to completion.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Butterfingers and pro hockey, Babies, and the send off of fellow F3. Rumor – Send off at Iron giant tomorrow….
PLAYLIST: Morning nature

[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…