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
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!
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.
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.
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
