Tag: Cross-stitch

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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

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[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…
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[The Castle] Strutter’s Pre-run

Date: 2026-08-15 AO: The Castle Q: Strutter , PAX: Waymo (formerly Space Baby), Flipper, Cross-stitch, Strutter, Happy Trees FNGs: COUNT: 5 CONDITIONS: Soupy WARMUP: Calf stretch THE THANG: 2-ish mile OAB MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-08-11 AO: Tire Station Q: Butterfingers , PAX: Horizon, Happy Trees, Butterfingers, Cross-stitch FNGs: None COUNT: 4 CONDITIONS: Jacuzzi
WARMUP: Side straddle hops x 20, arm circles forward and reverse x10, merkins with various hold points x5, cherry pickers OYO
THE THANG: -Mosey to the stadium, squats x10, mosey to lot with a hill, -Push ups while the timer runs down and back, push ups change direction for each runner. Same with next round but a politician back and squats. Indian run where front drops off for 5 merkins to the pull up bars. -5 pull ups as timer while rest do squats, then same thing but lunges. -Off to the tires where we did the lifesaver (one person throws a smaller tire (the kid) and larger tires (lifesavers) are flipped to where the kid lands.
MARY: Back to start with WWI x5, American hammers x15, WWI x5, Superman’s, American hammers x10.
MOLESKINE: We needed this. And jacuzzi weather is better than freezing (say some).
ANNOUNCEMENTS: Check slack
COT: Prayers for Squatter and for Country Parkour’s move.
PLAYLIST: It’s getting hot in here….
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Tire Station Bootcamp

Date: 2026-08-04 AO: Tire Station Q: Cross-stitch , PAX: Fabuloso, Horizon, Butterfingers, Tigger, Steely, Cross-stitch, Happy Trees FNGs: None COUNT: 7 Tire-Station warmo 1. Micheal Phelps 2. Willie mays hays 3. Good mornings 4. 88 Side straddle hops
Pick tire – ruck march theme set tire down every now and then – Dips x 1 set failure – Merkins x 1 set failure – Squats x 44 – Lunges – don’t know how many we did
– plank
Mary go round – ring toss (depends on people and size of tire)
– plank
– Overhead toss depending on size and time – partner down and back. Optional – If not overhead, we will do flips down and back partner trading out
Mary 1. LBC 2. Flutter kicks 3. plank
MOLESKINE: Great ideas aren’t always great, sometimes without rehearsals, the logistics don’t work out. Listen to the people around you, you aren’t always right. Don’t hurt Tigger , we love him.
Tires are heavier than they look, and when carrying them size does matter.
ANNOUNCEMENTS:
COT: praise and prayer for Fabuloso for having a little baby
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Tire Station Bootcamp

Date: 2026-07-28 AO: Tire Station Q: Horizon , PAX: Steely, Butterfingers, Locksmith, Horizon, Splitter, Cross-stitch FNGs: None COUNT: 6 CONDITIONS: balmy 78
WARMUP: SSH, Windmills, Toy Soldier, Imperial Walkers, Good mornings, Willie Mays
THE THANG: Clock of pain – each hour represents the number of reps for each exercise: Merkins Squats Big boy sit-ups Mosey in between each Tire flip burpees x 22
MARY: American hammers & Plank
MOLESKINE: determined one of the bikers needed to oil his squeaky wheel Tire flips guarantees water logged shoes
ANNOUNCEMENTS: Shrimp boil at First Baptist Hendersonville Hendersonville- check slack for details CSAUP 50 next month – check slack for details
COT: Fabulouso’s baby girl – praise Friends of Locksmith – baby born prematurely Splitter – safe travels Country Parkour – moving back to WA next month
PLAYLIST: squeaky wheel and little mumble chatter
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OTB 5 mi trail run Warner

Date: 2026-07-24 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chunks, Cross-stitch FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi trail. Warner park
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: excellent coffee from Chunks We learned about dating
PLAYLIST: chirp chirp :baby_chick:

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Modified Dora

Date: 2026-07-21 AO: Tire Station Q: Steely , PAX: Steely, Horizon, Dilbert, Splitter, Cross-stitch, Butterfingers FNGs: None COUNT: 6 CONDITIONS: HUMID
WARMUP: Good Mornings 20 IC SSH 10 IC Imperial Walkers 10 IC Calf Swoopa
THE THANG: Partner up 50 pull ups 100 Merikans 200 squats 300 WW1s Partner A began workout while Partner B speed walked to designated spot and switched places upon return. Finished with a slow mosey back to the start.
MARY:
None
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for Crossstitch who’s officiating a friends wedding this weekend.
PLAYLIST: Classic Rock
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[The Castle] DBRC

Date: 2026-07-17 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Cross-stitch, hambone FNGs: COUNT: 4 CONDITIONS: HOT and humid
WARMUP:
THE THANG: 2-ish mile OAB.
MARY: slid right into Mr. Pancake’s beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix