Tag: Locksmith

Posted on

Tire Station Bootcamp

Date: 2026-09-29 AO: Tire Station Q: Horizon , PAX: Happy Trees, Tigger, One Inch, Locksmith, Horizon, Splitter FNGs: None COUNT: 6 CONDITIONS: Refreshing low 50s, calm
WARMUP: Willie Mays, SSH, Toy Soldier, Hillbillies, Imperial Walkers, Small arm Circles
THE THANG: Elevens with kettle bell swings and overhead press as a starter 4 stations setup in a rectangle with one station in the middle: Station 1 – Curls Station 2 – Flutter kicks Station 3 – Squats Station 4 – Merkins Middle station – Burpees
Start at 20 reps with stations 1-4 5 burpees at the middle station
Each round thereafter, decrease by one except the burpees.
MARY: Big boy sit-ups, high plank
MOLESKINE: Staying out of the grass – it’s wet. Where’s Steely? How many reps am I at?
ANNOUNCEMENTS: TN Tussle, CSAUP 21 miler from Gallatin to Madison, check slack for details
COT: One inch’s dad – health and family dynamics
PLAYLIST: The sound of men pushing themselves outside their comfort zone.
Posted on

Tire Station Bootcamp

Date: 2026-09-22 AO: Tire Station Q: Locksmith , PAX: Happy Trees, Cross-stitch, Splitter, Horizon, Locksmith, Steely, Flipper FNGs: None COUNT: 7 CONDITIONS:
WARMUP: Micheal Phelps Good Mornings Short Mosey
THE THANG:
10 tire flips out 10 Merks 10 tire flips back 10 Merks 10 tire flips out 10 decline Merks 10 tire flips back 10 decline Merks 10 tire flips out 10 Carolina dry docks 10 tire flips back 10 Carolina dry docks Mosey 10 incline rows on bar / 10 Merks (x3) Repeat tire flips out schedule dropping to sets of 5 on the flip side Mosey You call it for final 6min on your 6 Superman’s/planks/dead bugs/A Franklin’s/missing a couple there/Merks for final 30sec
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

Posted on

[The Castle] The Roll of the Dice

Date: 2026-09-12 AO: The Castle Q: Steely , PAX: The Merchant, Mr. Pancake, Horizon, Waymo (formerly Space Baby), Dr. Brown Slip, Creatine, hambone, Louis DeMarco, Steely, Locksmith FNGs: None COUNT: 10 CONDITIONS: Humid
WARMUP: 20 IC SSH Michael Phelps OYO 10 IC Arm-Circles F/R
THE THANG: Team A/B Rope Pulling One PAX Role Exercise Dice to choose exercise, then they roll two additional dice and multiply to get the number of reps. Once all team members complete a rope pull round, Team runs a lap around the field. We completed three rounds Finished the last 10 minutes playing ultimate football. In-between possessions the control team does 5 Merkins, receiving team does 5 squats.
MARY: None
MOLESKINE: Not much, some confusion in my directions
ANNOUNCEMENTS: Check Slack
COT: Mr. Pancake dog tore its ACL, yes animals have ACLs. Prayers for its surgery and prayers for affordability
PLAYLIST: Zack FM
Posted on

Line Hopping

Date: 2026-09-01 AO: Tire Station Q: Steely , PAX: Horizon, Locksmith, One Inch, Happy Trees, Butterfingers, Splitter, Steely FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP:see photos
THE THANG:see photos
MARY: We Mary’d for time going around having the PAX choose a exercise
MOLESKINE:
ANNOUNCEMENTS:
COT: We were able to name our second time FNG Keith – aka One-Inch. One-Inch’s M is expected, prayers him and others in our PAX
PLAYLIST: NONE
Posted on

[The Castle] The Castle

Date: 2026-08-29 AO: The Castle Q: Dr. Brown Slip , Mr. Pancake PAX: Locksmith, Dilbert, Waymo (formerly Space Baby), Pep, Creatine, hambone, Mr. Pancake, Strutter, Steely, Happy Trees, Fabuloso, Dr. Brown Slip, Flipper, Barney, Cross-stitch FNGs: None COUNT: 15 CONDITIONS: B-E-A-UTIFUL
WARMUP: SSH, Squats, LB Arm Circles F&B, Casual Harassment of Steely
THE THANG: DOLLYBALL
Count by 2’s, Mr. Pancake Team 2 Lead. All mosey to soccer field – Team 2 with coupons.
Round 1 Split into two teams. First team to 20 wins. – Team that scored: 10 Merkins – Team that got scored on: 10 Hello Dollies
The scoring piled up quickly as PAX discovered the challenge of simultaneously jumping, hitting a volleyball, and maintaining dignity.
Result: Team 2 wins.
Reward for Team 2: 15 Coupon Overhead Presses
Punishment for Team 1: Field suicides with 10 squats at each turning point.
Round 2 Counted off again and formed new teams. Modified rules: – Team that scored: 10 Squats – Team that got scored on: 10 Hello Dollies
To keep everyone honest, the Q introduced the dreaded “Jolene” audible.
Jolene Rule: At random, one unlucky PAX was selected to perform 5 blockees while the game continued without mercy.
The combination of volleyball, coupon work, Hello Dollies, and surprise Blockees produced equal amounts of fitness and comedy.
Time expired before the second game could reach 20.
MARY: None. Time was called before a formal Mary due to the fierce Dollyball competition and excessive time spent watching grown men mistime volleyball jumps.
MOLESKINE: A great way to celebrate one year in F3. Dollyball revealed two universal truths: gravity is undefeated, and hand-eye coordination has an expiration date. Plenty of laughs, plenty of mumble chatter, and just enough athleticism to justify the Hello Dollies.
ANNOUNCEMENTS: ML Rose – 4:13 Strong Benefit – October 21
COT: Prayers for PAX
PLAYLIST: 100% mumble chatter. No speakers needed when you’ve got grown men heckling each other.
Posted on

Run & Carry Coupon Circuit

Date: 2026-08-25 AO: Tire Station Q: Steely , PAX: Steely, Cross-stitch, Happy Trees, Splitter, Horizon, Locksmith, Tigger, Keith FNGs: 1 Keith COUNT: 8 CONDITIONS: 60s and perfect
WARMUP: 20 IC SSH 30 sec high knees 30 sec butt kicks 10 IC Arm Circles Forward/Reverse 20 alternating reverse lunges
THE THANG: Everyone has a coupon, we conducted 8 rounds, with one of the PAX as the timer for each round running a lap around the parking lot. In between rounds the PAX moved around the parking lot roughly 50 ft in a different carry. 1. Squats/Suitcase Carry Right hand 2. Overhead Press /switched to left hand 3. Bent over rows / front rack carry 4. Lunges / goblet carry 5. Curls / front farmers carry 6. Deadlift / overhead carry 7. Thrusters / bear hug carry 8. Pax choice / suitcase carry switching mid way
MARY:
30 IC Flutter kicks 20 cnt leg lovers LBCs to time
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for PAX members who have recently had a baby and those expecting.
PLAYLIST:
Posted on

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

Posted on

[The Castle] The Castle

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Pep, Fabuloso, Makita, Flipper, Steely, Butterfingers, Mr. Pancake, Locksmith, Hipster, Dr. Brown Slip, Strutter, hambone, Horizon, Barney, Dilbert, Louis DeMarco now Six-Shooter FNGs: 1 Louis DeMarco now Six-Shooter COUNT: 16 CONDITIONS: Balmy WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

Tire Station Bootcamp

Date: 2026-07-28 AO: Tire Station Q: Horizon , PAX: Steely, Butterfingers, Locksmith, Horizon, Splitter, Cross-stitch FNGs: None COUNT: 6 CONDITIONS: balmy 78
WARMUP: SSH, Windmills, Toy Soldier, Imperial Walkers, Good mornings, Willie Mays
THE THANG: Clock of pain – each hour represents the number of reps for each exercise: Merkins Squats Big boy sit-ups Mosey in between each Tire flip burpees x 22
MARY: American hammers & Plank
MOLESKINE: determined one of the bikers needed to oil his squeaky wheel Tire flips guarantees water logged shoes
ANNOUNCEMENTS: Shrimp boil at First Baptist Hendersonville Hendersonville- check slack for details CSAUP 50 next month – check slack for details
COT: Fabulouso’s baby girl – praise Friends of Locksmith – baby born prematurely Splitter – safe travels Country Parkour – moving back to WA next month
PLAYLIST: squeaky wheel and little mumble chatter