Tag: Dirty Bird

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Choo Choo Go Ruck Prep

Date: 2026-02-25 AO: insane_train Q: Derby PAX: El Capitan, Roadkill, Shakira, Choo Choo, Dirty Bird FNGs: None COUNT: 6 CONDITIONS: Perfect!
EARLY BIRDS: 11’s Merkins and Bear Complex
WARMUP: BACs, BACBACs, WMH, Runners Stretch, PE Stretch
F3 Mission Statement, Credo and Core Principals
THE THANG: Partnered up for Sand Bag Mosey around Bellevue incorporating various exercises with 1 rule… The bags cannot touch the ground or entire PAX is penalized w/ 5 SB Burpees (I believe we had 5 penalties).
Mosey consisted of Multiple Stops incorporating Bench Dips, Decline Merkins, Burpee Broad Jumps, Pull-Ups, SB Lunges, etc. with partners transferring weight for each partner to get in their reps.
We also had a stock exercise of 10 SB Rows, 10 SB Curls and 10 SB Thrusters that was called out throughout the beatdown.
MOLESKINE: Shared recent thoughts on perspective of time. With another child on the way I’ve fallen into the trap of how do I continue to make time for myself to continue to do things I love and enjoy. With a nice dose of awareness, I’m working on a perspective flip to look for more ways to support and be present for my family and their needs and with that trusting time will work itself out.
ANNOUNCEMENTS: Merkin Madness, Holy Smokers, Check Slack for many other exciting things going on in the community.
COT: Prayers for contentment and deeper understanding of purpose
PLAYLIST: Roadkill’s commentary throughout the beatdown :joy:
Appreciated the opportunity to lead this morning! Had an excellent time bouncing around Bellevue with you guys!
:horse_racing:
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Longevity Training

Date: 2026-02-24 AO: the-knoll Q: morning stār PAX: Wolfpack, Papa Bear, Dirty Bird, Stubs, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: cold enough for sweat to freeze on the face … not too windy thankfully.
WARMUP: a proprietary combination of movements that you had to be present to experience.
THE THANG: Started with a lesson on overhand figure 8 with the rope. Paired up.
One PAX did a Body Builder Burpee with a roll x3, the other rope flowed with overhand figure 8, then switch.
Mosey to the backstop for 3 erkins and 3 step ups.
Back to it … one PAX lunged to the ground and did 3 dead bugs, the other rope flowed, then switch.
Mosey to the back of the park and drag an evergreen limb to the street.
MOLESKINE: – I love to share what I’m learning and thankful for the PAX being willing to try out some rope flow today. – For those that took a rope, here’s a https://youtu.be/3qBEEeqixi4?si=iCWBJqSHTPtE7iI2 and here’s a https://youtu.be/IVKbB7P0j0M?si=LKD1RCr-3W8cqmF4. If you want to get deeper into the practice DM me or text ma and I’ll show you some more free in depth training. – I’m enjoying my personal growth to be able to show up, be at ease and be present with you men vs. feeling anxiety around “leading correctly”.
COT: YHC talked about building some awareness of how our movements and motions in life shape others around us. Most of the time those around us (especially those we are entrusted to lead) are watching and mimicking what we do more than what we say.
Prayed us out with a blessing of loving care to fill our tanks so hope can spring up and overflow to others in our lives.
Stay curious my brothers, -m*
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Blood and guts

Date: 2026-02-18 AO: insane_train Q: SalPal PAX: Derby, Shakira, Choo Choo, Wolfpack, Pebbles, Piglet, Dirty Bird FNGs: None COUNT: 8 CONDITIONS: Money on trees everywhere. Great EC circuit led by Derby, Shakira and Piglet joined in.
WARMUP: 11’s, pullups x ruck x weighted squats.
THE THANG: EMOM, sprints, burpees, weighted iron mikes.
MOLESKINE: Pebbles dropped in, decided it looked too easy, left. Piglet gave a concurring opinion at coffeteria. Wolfpack forgot it wasn’t baseball practice and worked on his slide into 2nd base on the pavement. T-Claps to Piglet on the negative splits for the EMOMs. Good effort fellas. That was a tough one.
ANNOUNCEMENTS: Grow School, Holy Smokers, After Hours, check slack.
COT: Derby 2.1, Shakira work, other intentions unspoken.
PLAYLIST: Comfort food from personal playlist.
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DELEGATE

Date: 2026-02-09 AO: westeros Q: Michelin Man , Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter PAX: Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter, Michelin Man, Mud Flap FNGs: None COUNT: 9 CONDITIONS: Not Cold
WARMUP:
D – Downward Dog E – Everybody Run L – Lateral Leg Raise (Jane Fonda) E – Everybody Run G – Good Morning A – Alabama Prom Date T – Toy Solider E – Everybody Run
THE THANG:
YHC needed to line up some Qs but has not had time. So, we did a little delegation. Each Pax took 5 minutes to mini-Q, on the fly, with no prep. They did great!
Highlights: Natural Ice – blockee sets Squatter – thruster sets Tim the Toolman – Sevens Pep – Long mosey (smart to stretch out at this point) Grape – Acronym’d BAD BUNNY on the fly! Sherlock – solid block circuits (curls, OHP, rows). No gimmicks Dirty Bird – second workout. Great Spiderman call! @MudFlap – brought us home with quality work in a UNC shirt (:eyes: Vector).
The first 5 hard committed, and got a combined figure skating score of 29. The last 3 did not hard commit and ended with a combined score of 13. Tough loss by the flacid commits.
Music brought to you by my trip to the Grammy Awards. Other topics of conversation included Epstein files, bitcoin’s collapse, Lindsey Von’s injury, Bad Bunny singing in Spanish, and commercials from the Big Game (TM). Very little actual sportsball talk.
MOLESKINE:
2 Takeaways: 1. Delegation – F3 = Freed to Lead. You can all Q at any time, and with quality. Thanks to those who stepped out to Q for the next month. YHC can step back. 2. Culture Making – F3 = Community. All these big events (the Grammys, Super Bowl, Halftime Show, Grape’s politics, etc.) don’t yield a monoculture any more. So we now make culture locally in small groups.
COT: WEIGHTsteros Forever