Tag: Happy Trees

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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Discipline] The Discipline – Country Parkour Farewell Send off

Date: 2026-08-19 AO: The Discipline Q: Country Parkour , PAX: Under the Table, Horizon, Country Parkour, Dilbert, hambone, Happy Trees, Brian Hall, Brian Hall (Creatine) FNGs: 1 Brian Hall (Creatine) COUNT: 8 CONDITIONS: Perfect
WARMUP:SSH, mosey, Good mornings, SSH, Typewriters, Imperial Walkers, and Hillbillies
THE THANG: One Pax gets to carry the 100 lb Tombstone and choose an exercise for the others to do while he carries it about 100 yards.
The work done Manmakers (pain makers) Squats Situps curls Monkey humpers and others
Mosey to the snack stand for 20 jump up on the wall then decline merkins
Mosey back to startex More of the carry the tombstone, but only one direction and sprint/mosey back each got in 1 round
Mosey to the playground one pax did 5 pull ups (or hangs) and chose something for the other pax to do
Mosey to startex
MARY:No time
MOLESKINE: Lots of talk about the exercise the PAX chose for each other. Some were gifting out some tough choices
ANNOUNCEMENTS: Check slack
COT: His plan was to have others choose the opportunity for his fellow man to put in the work.
We are wished Country Parkour well on his journey and to continue gifting out F3 memberships at F3 Moses Lake. There are currently three days operating there (two AOs).
He truly is a man of all 4 quadrants of virtuous leadership. His concentrica is in tact and leading his family forward.
Mr. Parkour, you will be missed but this is not goodbye my friend.
PLAYLIST: Rock hits

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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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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix

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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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[The Castle] Dad Bod Run Club

Date: 2026-08-14 AO: The Castle Q: Strutter , PAX: Happy Trees, Strutter FNGs: COUNT: 2 CONDITIONS: Warm WARMUP: Calf stretches THE THANG: 4.3 mile loop. 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