Feeling 42…..

AO: pain-train
Q: DintyMoore
PAX: Timber, Cheeks, G-string, FLO, Wolfpack, Half Lyfe
FNGs: None
COUNT: 7
CONDITIONS: Wet Ground, Thick Air

WARMUP:
mosey around AO
Dynamic leg stretch

THE THANG:
Honoring 42s of sports history for my 42nd bday

Jackie Robinson – 6 rounds
27 squats (total 137 for career RBIs)
37 second bear crawl (between squats)
42 mountain climbers
10 burpees

The Tillman – 7 Rounds
7 deadlifts
200 meter sprint
15 Pull-ups
45 seconds rest

Mariano Rivera – stretch
Cool down stretches to take it home

MOLESKINE: Thanks for letting me kick off another year with all of you.

ANNOUNCEMENTS: wing festival at The Merchant, convergence in Murfreesboro

COT: solid dads event at NCS for HalfLyfe, excited about some possible FNGs

(B)Easter Egg Hunt 2025

AO: the-knoll
Q: El Capitan
PAX: Wolfpack, Derby, Papa Bear, AAA, Sooie, El Capitan, Ex-Pat, morning stār, Pebbles, Timber, Half Lyfe, G-string, Pitmaster, Étouffée, @GoldDigger, @Rubix (2.0), @Schmaltz (2.0), @Bumblebee (2.0), @Grizzly (TBD)
FNGs: 1 @Grizzly (TBD)
COUNT: 19
CONDITIONS:

Mid-50s, lovely sunlit clouds at 6:15

TUNES:

Young & Heavy

WARMUP:

Climb routine
Back stretches
Willie mays hays
Good mornings!

THE THANG:

– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat

Ended with MARY: a 3-round Ring of Fire & American Hammers

MOLESKINE:

Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.

ANNOUNCEMENTS:

– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!

COT:

Countorama, Nameorama, coffeteria.

It was a pleasure leading y’all this morning, men!

I’m ready for a nap. :yawning_face: :el-capitan:

Block It to Me

AO: pain-train
Q: Sooie
PAX: G-string, Half Lyfe, Pitmaster, Pebbles, Timber, Cheeks, FLO, Sooie
FNGs: None
COUNT: 8
CONDITIONS:
A brazen red caboose looms impudent beneath a purple sky, tinged with orange heralding the approaching dawn. A waxing gibbous moon, luminous and low, bathes the field in amber glow. Across the dew-drenched grass, cinder blocks lie in wait behind the stage, their silent heft a promise of struggle. The air bites with cold, each breath a fleeting wisp before the heart’s next beat.

0530 strikes, and seven of eight who :hardcommit:’d stand ready in the gloom— G-string yet to grace us. Despite his absence, I resolve to begin by easing our fellowship into the crucible, lest we rend bone from sinew too swiftly.

WARMUP:
Good Mornings (OYO)
– Joint Movements: From head to toes, we loosen the mortal frame, neck to ankles, in solemn preparation.
Now, to rouse the blood!
– SSH (in cadence): 27x, an odd number chosen to vex the orderly mind.
– Merkin Medley: 5 Merkins, 5 Fingertip Merkins (ferkins, perchance?), 5 Knerkins, 5 Diamond Merkins.
We mosey, a purposeful trot up the path claim our cinder blocks from their stage-side lair. Uponst our return journey, two piercing orbs breach the dark—headlights heralding G-string’s arrival. Whether he hath remained on F3 Franklin time or whether he believeth that F3 has no stretching, F3 needs no stretching, we know not. Yet he is here now; the fellowship is whole. Blocks in hand, we align as one, facing cones set at 10 and 20 yards. Dew seeps through our soles, squishing and squelching with each step, yet our hearts burn for battle.

THE THANG:
Each PAX, in turn, braves a block-laden pilgrimage to the cones, while brothers grind AMRAP on exercises decreed by the returning hero. The cone movements, fierce and varied, are thus:
1. Plank Block and Roll: In plank’s rigid embrace, roll the block end o’er end, crawling 10 yards to the near cone and back—a test of core and cunning.
2. Suitcase Carry: Hoist the block as a valise, striding to the 20-yard cone, swapping hands for the return, shoulders screaming fealty.
3. Murder Bunny: A fiendish hop, hands to block, feet to follow, bounding to the 20-yard cone and back, cursing gravity’s pull.

The AMRAP block exercises, called by each returning PAX, reveal a tapestry of torment. I stood aghast at their masochi..err…creativity in the choosing of our exercises. Among them:
– Block Curls
– Block Rows
– Block Presses
– WW2s with Block
– Murder Bunny Bunny Murder
– 21s (7 curls low, then high, then full)
– Alternating Hand Merkins
– Single-Hand Curls
– Goblet Squats
– And sundry others too nefarious for gentle ears.
At this stage of the battle, I would be remiss if I did not record here an account most unfortunate. During the traversal of the plank block roll, an ejaculation of agony rent the dawn. Our beloved Cheeks, in his exuberance and enthusiasm, thusly rolled the block in a manner where, for but an instance, the block and his hand doth occupied the same time and space. I shouted encouragement and promised that this episode would be entered eternally into the digital annals of our struggles. Aside from this minor imprecation, all PAX completed this portion with dignity and aplomb.

The Finale: Hot Squat Block Brigade
Three cone cycles complete, we muster for the rite of closure. I inducted each PAX into the “Hot Squat Block Brigade”. Blocks are stacked, a cairn of conquest, and we form a line, brothers shoulder to shoulder. In low squat’s fiery grip, thighs quaking, we pass each block hand to hand, forging a new pile at the line’s end. Eight minutes hence, through rotations of grit and groans, every PAX has tasted each station. With final heaves, we restore the blocks to their stage-side crypt, our battleground now hallowed by effort.

MOLESKINE:
YHC shared my appreciation for the bonds of brotherhood forged in the crucible of trial.

ANNOUNCEMENTS:
SPRING FLING APPROACHETH!!!!
April: The Month of the FNG, find an FNG near you!

COT:
Prayers mentioned and offered. Sooie Brewie enjoyed by all.

Epilogue:
The PAX, forged anew in the crucible depart stronger, bonded by shared strife. The red caboose stands silent, the moon fades, and the sun claims the sky.

Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

Go to church or the devil will getchya!

AO: pain-train
Q: Wolfpack
PAX: Stubs, Siri, G-string, Pitmaster, Wolfpack, FLO, Waffle, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Shorts are back on the menu!

WARMUP: The usual suspects.

THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest

Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest

Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest

Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest

Run back to red caboose

MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.

ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28

COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀

Isolated, never alone

AO: the-knoll
Q: Étouffée
PAX: Pebbles, Half Lyfe, Stubs, Sooie, G-string, Lady Liberty, Sparrow
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: mosey to the stop sign
5 Burpees
10 slow squats
mosey back

THE THANG: (3) 10 minute AMRAP circuits, rotating exercises with partner

Round 1:
A) Sprint around backstop
B) 10 Pull-ups, 20 Push-ups, 20 Dips

Round 2:
A) 60 yards with sandbags
– 20 yards walking lunges
– 10 yards over-head walking lunges
– 30 yard mosey back
B) Plank

Round 3:
30 yards. Partner A down, B Back
– 10 yard wheelbarrow walk
– 20 yard partner carry
– 50 (split up) Big Boys

MOLESKINE: Isolated, but never alone. So often we may find ourselves in a state and/or temptation of being worn down or in isolation, discouragement. No matter how isolated we may feel, we are never truly alone. Not only is God with us, but there are so many others we are connected to seen or unseen. Our presence and our actions matter and affect others and ripple beyond – our family – our friends – our coworkers – our community – and beyond.

ANNOUNCEMENTS: biscuit ru

COT: nameorama, countorama, coffeteria, and sweet sweet olive oil enjoyed

Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?