Tag: Juicy J

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[The Castle] The Castle

Date: 2026-04-11 AO: The Castle Q: Squatter , PAX: Brown Slip, Pep, Squatter, Butterfingers, Chunks, Locksmith, Cross-stitch, Horizon, Juicy J, Strutter, hambone, Flipper (Matthew), Weezer FNGs: 1 Weezer COUNT: 13 CONDITIONS: Perfect!
WARMUP: Mosey w/ disclaimers SSH IW Shoulder warmups
THE THANG: Mountain Climber Merkins 10 Side Squats 10 Plank Jacks 20 Carolina Dry Docks 15 Side straddle hops burpees 10 2X
11s V-ups Superman’s
Teams of 3 Transportation: Weighted sled / KB farmer carry / sandbag. Each PAX chooses Rest of PAX performed exercise called by moving team
Merkin Mix IC Standard / Wide / Close / Diamond
MOLESKINE: Congrats to Pep for highest post count of 2025 and completing at most 50% of each workout.
ANNOUNCEMENTS: March to May CSAUP 50
COT: We prayed
PLAYLIST: Shuffling feet
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[Pain Train] Ghost Malone

Date: 2026-04-10 AO: Pain Train Q: Chunks , PAX: Shakira, Chunks, FLO, Roadkill, Juicy J FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-04-09 AO: The Knoll Q: Half Lyfe , PAX: Lady Liberty, morning stār, Pebbles, AAA, Half Lyfe, Juicy J, Bumblebee (2.0) FNGs: None COUNT: 7 CONDITIONS: another great morning.
WARMUP: mosey, leg stretches, windmill
THE THANG: Similar to Tues with some modification. Round 1 Timer run to fire hydrant and back. SB clean, curl, squat Jump rope burpee Flutter kicks Swing rows Merkin with plank Jack Decline merkin with core lift
Round 2, 3, 4 Timer 100, 60, 40 jump ropes Mountain climbers Swing rows WW2 Dips SB squats Pull ups
Ended with some Mary, pax selected exercise.
MOLESKINE: grateful for F3 to strengthen mind, body, spirit!
ANNOUNCEMENTS: check slack
COT: count off, name-o-rama
PLAYLIST: various.
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The Knoll

Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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Behold the turtle!

Date: 2026-04-06 AO: The Eddy Q: Wolfpack , PAX: Choo Choo, Stubs, FLO, Juicy J, Wolfpack, Roadkill FNGs: None COUNT: 6 CONDITIONS: Chilly to start
WARMUP: Huh?
THE THANG: Meadow loop
MOLESKINE: Lots of great mumblechatter as a group then separated into pairs for a bit. Classic Eddy cadence.
ANNOUNCEMENTS: CSAUP, F3Dads workout, check the slacks!
COT: “Behold the Turtle! Who only progresses when he sticks his neck out.” Encouragement to PAX to take a leap on actions you are holding back on or to push through environments that are holding you back. Put your neck out and progress!
PLAYLIST: Birds
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Insane Train

Date: 2026-04-01 AO: Insane Train Q: Choo Choo , PAX: Choo Choo, Shakira, Juicy J, Derby, Chili Dip FNGs: None COUNT: 5 CONDITIONS: Perfect
WARMUP: Squats, Thunderstuck
THE THANG: Partner up: Angry bear crawl: bear complex SB Throws: Curls army crawl: Farmers carry hug prayer roll: SB lunge
– 50 Endorphins, Hard count – 50 Squats, Hard count
MOLESKINE: Embrace being the 6, its not something to be embarrassed about; what matters is you dont quit.
ANNOUNCEMENTS: F3 dads, Half marathon, 10k steps April challenge, check out: link
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The Knoll

Date: 2026-04-02 AO: The Knoll Q: Stubs , PAX: Étouffée, Stubs, Roadkill, Pebbles, Shakira, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0 FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: SSH x20 BACs, BACBACS, OHP x15 Low slow squats x 10 Slow mercs x5 Slow mosey to stop sign
THE THANG: Dora Partner 1 runs to fire hydrant and back Partner 2 exercises As a team complete 300 squats 200 4 count flutter kicks 100 Mercans 75 Carolina dry docks
Pax planked or did imperial walkers while waiting for 6th
5 minutes of Mary Imperial walkers, ww1s, crunches, hammers, low slow squats, leg raises, etc.
MOLESKINE: sometimes you need to keep it simple
ANNOUNCEMENTS: Many spring events please check slack for more details. COT: Prayers and coffee
PLAYLIST: the alt hits of the 2010s
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The Knoll

Date: 2026-03-31 AO: The Knoll Q: Stubs , PAX: Étouffée, Papa Bear, Stubs, Half Lyfe, Sparrow, Pebbles, morning stār, AAA, Juicy J, Roadkill, Bumblebee 🐝 2.0 FNGs: None COUNT: 11 CONDITIONS: perfect
WARMUP: 10x ssh 10x BACs, BacBacs, OHP 10x low slow squats Willy Mays hays OYO Mosey to stop sign, then to water table
THE THANG: Deck of cards Aces =15 reps Face =10 reps Numbers = as indicated Deuces wild – run to backstop and back and pax calls out exercise of choice
Hearts = squats Spades = step ups Clubs = Mercans Diamond = Dips
Wilds were – LBCs, monkey jumpers, lazy imperial walkers and cobras
Mary was 20x ww2s and LBCs
MOLESKINE: needed to keep it simple – so the deck of cards made todays Q easier. Definitely having a harder time getting up and out these days and didn’t want to over complicate it.
ANNOUNCEMENTS: Lots of upcoming events mentioned crawfish boil March into May Juicy half marathon Family farm camp 4:13 ruck event F3 dads workout in May As always check slack
COT:prayers and coffee
PLAYLIST: some 2000 alt jams at a low volume. Plenty of chatter. Sound of birds.
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The Eddy

Date: 2026-03-30 AO: The Eddy Q: Stubs , PAX: FLO, Legos, Choo Choo, Stubs, Motorola, Juicy J, Roadkill FNGs: None COUNT: 7 CONDITIONS: Almost perfect WARMUP:
THE THANG: Ensworth loop MOLESKINE: “You are never too old to set another goal or to dream a new dream.”  – Aristotle
ANNOUNCEMENTS: Crawfish Boil
COT: prayers and coffee
PLAYLIST: