Tag: Juicy J

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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.
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[Pain Train] Juiced Juice Man Juicy J Q

Date: 2026-04-24 AO: Pain Train Q: Juicy J , PAX: FLO, G-string, Half Lyfe, Lady Liberty, Stubs, Juicy J, Derby FNGs: None COUNT: 7 CONDITIONS: perfecto
WARMUP: side straddle hops. Backpacks. Arm circles. Low slow squats, Merks. Willie May Hayes
THE THANG: the JUICY BURNOUT Merkins til burnout. V Ups til burnout. Lap Pull-ups til burnout. V Ups til burnout. Lap Dips til burnout. V Ups til burnout. Lap Jump Squats til burnout. V Ups til burnout. Lap
Merry. Abs and Dips
MOLESKINE: Totally forgot so I reshared the great weekly Moleskins from our fearless leader Pebbles
It may sound selfish but you need to take care of yourself before you can fully take care of others. It allows you to be more fully present and you will then give more to your friends and family when you’re in a good headspace physically and spiritually.
ANNOUNCEMENTS: check slack
COT: prayers for our brother Squatter as he found out his wife has colon cancer. Prayers for a miraculous healing and peace for family.
Prayers for mental health, FLO s buddy who needs a job, and The Banker family involved in crash (everyone is fine).
PLAYLIST: 2000’s alternative rock. Sadie Hawkins dance, in my Khaki pants. G-string knew all the words in his short shorts!
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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!
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Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
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Westeros

Date: 2026-04-20 AO: Westeros Q: Natural Ice , PAX: Squatter, Vector, Pep, Tim the Toolman, Juicy J, CubCadet, Natural Ice FNGs: None COUNT: 8 The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 1. Free of charge: No cost to participate. 2. Open to all men: Regardless of fitness level. 3. Held Outdoors: Held in all weather conditions (rain, shine, heat, or cold). 4. Peer-led (Rotating): Led by men in the group on a rotating basis, with no certification required. 5. End with a Circle of Trust (CoT): A closing gathering for fellowship and announcements.
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8

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Ruck/ Hike

Date: 2026-04-19 AO: The Eddy Q: Juicy J , PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG: 5.1 miles around Percy Warner
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] Pain Train

Date: 2026-04-17 AO: Pain Train Q: SalPal , PAX: SalPal, Half Lyfe, Siri, FLO, The Merchant, Juicy J FNGs: None COUNT: 6 CONDITIONS: MOIST
WARMUP: MURPH
THE THANG: Murder Mile (modified for time)
MOLESKINE: Siri is a liar and can’t be trusted.
ANNOUNCEMENTS: Murder Mile, Holy Smokers, Juicy J Invitational, Muprh
COT: Private intentions
PLAYLIST:
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The Knoll

Date: 2026-04-16 AO: The Knoll Q: Pebbles , Shakira PAX: Pebbles, Lady Liberty, morning stār, Shakira, Juicy J, AAA, Pyro, bumblebee FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Various exercises Shakira bounced for work and left us with instructions
THE THANG: Warm up (5 minutes)
Tabata Core (18 minutes) — 3 sets (45 seconds on, 15 off) of: Flutter kicks American hammers Shoulder tap planks Reverse crunches Mountain climbers Prom Dates
Squats + Sprints (10 minutes) Run around the field together and stop after 20-30 seconds of upbeat or hard running. Do 30 seconds of squats and continue. Switch between:
Normal squats, Sumo squats (wide stance), single leg/pistol squats, low slow (in cadence), and jump squats.
Tabata Arms (9 minutes)
3 sets of 45on/15off
Merkins Bench tri dips Carolina dry docks
Last thing: Burpee burnout (or another excise of group’s choice. 5 burpees on the minute for 5 minutes.
Mary if needed for time
MOLESKINE: Shakira double booked himself for work and to Q. He wisely chose work. Instead of just ghosting us, he showed up, took accountability, and left us with a detailed plan. Thanks for your example of good leadership.
ANNOUNCEMENTS:
COT:
PLAYLIST: Lots of mumblechatter
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Wolfpack Back to Back

Date: 2026-04-15 AO: Insane Train Q: Wolfpack , PAX: El Capitan, FLO, Juicy J, Derby, Wolfpack, Siri FNGs: None COUNT: 6 CONDITIONS: Perfection
WARMUP: Mosey around park
THE THANG:
Perform 1 rep MOT, politician back to start, perform 1 rep exercise, run to sandbag, repeat adding a rep to MOT and exercise each time up to 10 reps.
Round 1 and 3: MOT – SB Lunges Exercise – Merkins
Round 2 and 4: MOT – SB Murder Bunnies Exercise – Burpees
50 flutter kicks and 50 crunches between each round
MOLESKINE: Not a ton of mumble chatter, PAX came to work!
ANNOUNCEMENTS: Natural Ice posted a super big and awesome update in -f3-nashville-general. Go check it out and watch his video!
COT: We don’t know what the day ahead holds for us, but no matter what keep moving forward.
PLAYLIST: Manly grunts.
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The Knoll

Date: 2026-04-14 AO: The Knoll Q: Shakira , PAX: AAA, Roadkill, Shakira, Sparrow, Half Lyfe, Timber, Pebbles, Juicy J FNGs: None COUNT: 8 CONDITIONS: Ideal
WARMUP: Arm circles, side straddle hops, slow merkins
THE THANG: Murph Dora.
Groups of 4: 400 pullups, 800 pushups, 1200 squats, 4 mile run.
Interspersed with some bonus moseying. Capped off with lunge lines, plank lines, and Mary.
MOLESKINE: Often, our brain is the first thing to give way. When we are tempted to give up, it’s helpful to remember that there’s always a little more to give than we think. Today, find an area of your life to endure and persevere a little longer than you think you can.
ANNOUNCEMENTS:
COT: Prayers for a security guard with cancer and for all those in need of healing of any kind.
PLAYLIST: Originally a Moroccan Mashup but when things got tough we switched to an All-American medley to comfort Roadkill.