Tag: Half Lyfe

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Malibu’s Ruck-aroni around the ‘hood

Date: 2026-03-17 AO: The Knoll Q: Malibu , PAX: Juicy J, Half Lyfe, Roadkill, Stubs, Étouffée, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect
WARMUP: side straddle hops, arm circles
THE THANG: 3 Mile Ruck around the neighborhoods
MOLESKINE: Malibu’s words of wisdom
ANNOUNCEMENTS: F3 Dads and Pitmaster cookout!
COT: Prayers up for friends and family and all the wars going on
PLAYLIST: none needed
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Pebbles Beatdown

Date: 2026-03-24 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée FNGs: None COUNT: 5 CONDITIONS: 50 ish
WARMUP: side straddle hops, various stretches
THE THANG: Rotating merkins, pullups, abs, dips, lunges. Rotate based on group run up to the fire hydrant.
MOLESKINE: Pebble’s words of wisdom – Check up on your friends. Lots of folks struggling right now.
ANNOUNCEMENTS: F3 Dads – check slack
COT: Prayers up!
PLAYLIST: rock ‘n roll, alternative rock, and some Creed!
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3 Dudes Having a Good Time

Date: 2026-03-12 AO: the-knoll Q: Pebbles PAX: Juicy J, Half Lyfe FNGs: None COUNT: 3 CONDITIONS: Shockingly Cold and Windy
WARMUP: Side Straddle Hops Don Quixote’s Cherry Pickers Slow Squats
THE THANG: Circle up for station work. Rotated thru stations while one pax ran for appox 1min as the timer. Sandbag was available to level up. Exercises completed: Pull Ups WWIIs Squats Merkins WWIs Step Ups Mike Tyson’s Iron Mike’s Dips
MOLESKINE: 3 brave men showed up in the dark and cold. Humbled that they did.
ANNOUNCEMENTS: Check Slack.
COT: We talked about moderation. As men we are wired to push and persevere. Our challenge is to practice the virtue of temperance and moderate our efforts so we’re effective and don’t burn out.
The season of Lent in the Church is a great way to practice this virtue.
PLAYLIST: Pop music
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Ruck Around Find Out

Date: 2026-02-02 AO: the_eddy Q: Sooie PAX: Juicy J, Half Lyfe, FLO, Roadkill, Motorola, Choo Choo, Sooie, Stubs FNGs: None COUNT: 8 CONDITIONS: 25 feels warm after single digits but it was an ice rink.
WARMUP: park FLO’s truck
THE THANG: Ruck around the paved base trail. Find out the extent of the tree damage.
MOLESKINE: “If you’re going through hell, keep going” -often attributed to Winston Churchill but I couldn’t find any evidence to confirm
ANNOUNCEMENTS: Keep your eyes and ears open for anyway you can help those in need in the aftermath of this ice storm.
COT: Moved all vehicles out of the skating rink (parking lot). Enjoy some coffee! Thanks Stubs !
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Over the Hill and Through the Wood

AO: the_eddy
Q: FLO
PAX: Stubs, Roadkill, Motorola, Half Lyfe, Hooters, Legos
FNGs: None
COUNT: 7
CONDITIONS:

Frigid

WARMUP:

No time.

THE THANG:

Hungry Hawk up to Connector Trail and back down. Toured DeMoss cemetery on descent. Hooters was our personal Bellevue historian.

MOLESKINE:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

– Dr. Martin Luther King, Jr.

A person’s true character, courage, and integrity are revealed not when things are easy, but when they face hardship, adversity, and tough moral choices, often requiring sacrifice and standing up for what’s right even when it’s unpopular.

ANNOUNCEMENTS:

Check Slack. Please update your profile to include emergency contact information (I.C.E)

COT:

Moment of silence for prayers said and unsaid.

FloJoe consumed. N64 nostalgia discussed.

Have a great week!

FLO

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Eddy Ruck

AO: the_eddy
Q: Juicy J , Juicy J, Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs
PAX: Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs, Juicy J
FNGs: None
COUNT: 7
CONDITIONS: only 23 degrees

WARMUP: none

THE THANG: 2.5 mile rucking around Edwin Warner Park

MOLESKINE: The importance of Fasting and how great it is for your body. A lot easier than expected.

ANNOUNCEMENTS: LeanPax and Holy Smokers coming up

COT: Lift up Wolfpack, Juicy, and Lego’s friends in prayer. Prayer to close us out. 1-2-3 LEAD!

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Six Station Siege

AO: the-knoll
Q: Sooie
PAX: Juicy J, Piglet, Siri, AAA, G-string, Wolfpack, Half Lyfe, Roadkill, Pebbles, Sooie, Gold Digger, Legos, Papa Bear, Stubs, Étouffée, Eric Phillips Snapshot (Suncoast), Derby
FNGs: None
COUNT: 17
CONDITIONS: SHORTS IN JANUARY!!!

WARMUP:
– SSH
– BAC
– BBAC
– Seal Claps
– Don Quixotes
– Plank walkout
– Plank -> lunge -> one-hand sky touch thingy
– Good Mornings
– WMH OYO

THE THANG:
Having given the disclaimer and warm up, PAX counted off in by 2 and YHC handed out glow bracelets. 1’s got green (Team Qui-Gon) and 2’s got purple (Team Mace). We then misused to the field of battle where I explained the rules:
Two teams battle to control all 6 stations in a straight line (15 yards apart).
– Capture an uncontrolled station: First team to 50 combined reps of its exercise claims it.
– Hold a captured station: Leave at least 1 PAX (but max 2 defenders) doing SSH or Imperial Walkers.
– Attack: Only adjacent stations. When both teams start repping at the same station → race to 50 combined reps.
– Losers of a contested station sprint ~100 yards out-and-back to respawn.
– Scoring: 1 point when your team controls all 6 stations at once.

Stations & Exercises
1. Burpees
2. Monkey Humpers
3. Squats
4. WW2 Sit-Ups
5. Apollo Onos (speed skaters)
6. Merkins

It was absolute chaos but fun nonetheless. No idea which team won. There was much strategery. Of note: this is the fastest I’ve seen anyone do Monkey Humpers

MOLESKINE:
I spent more time thinking about the rules that I forgot to think about a moleskine. Thus a moleskine was born: don’t sweat the details so much that you lose sight of the big picture. 17 men came out for a wonderful start of 2026!

ANNOUNCEMENTS:
insane_train official launch tomorrow (1/7)! Derby has done an incredible job leading the charge and filling sandbags! Come out and support the launch of Nashville’s newest AO!

leanpax continues

COT:
Prayers lifted and coffee enjoyed.

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Over the hill (and back again)

AO: the_eddy
Q: Roadkill
PAX: Half Lyfe, Juicy J, Legos, Sooie, Choo Choo, Motorola, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Not so cold

WARMUP:

THE THANG: A quick ruck up the Ukraine trail and back again.

MOLESKINE: “You can’t go back and change the beginning but you can start where you are and change the ending” – CS Lewis. Even though New Years is a great time for big changes, we have the same opportunity with every new day.

ANNOUNCEMENTS: Nada

COT: Count off, Prayer, Name-a-Rama, Olive Oil double shots for Stubs & Roadkill followed by merciful coffee.

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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What do you mean “I’m not allowed to make you guys do burpees?!”

AO: the_eddy
Q: SalPal
PAX: Pitmaster, FLO, Motorola, Siri, Half Lyfe, Roadkill
FNGs: None
COUNT: 7
CONDITIONS: Still pissed about the no burpees bit.

WARMUP:

THE THANG: Rucked offroad to paved. ~48 minutes.

MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.

ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.

COT: Prayers for health, travel, hosting, Siri / Stubs and family health.