Tag: Natural Ice

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Bomber

Date: 2026-04-10 AO: Bomber Q: Natural Ice , PAX: Crawlspace, Grape, Papa Bear, DintyMoore, Pep, Natural Ice, Sherlock, Hedwig, Right Said, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: Fanflippin Tastic
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
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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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Make Sandbags Great Again

Date: 2026-03-11 AO: titan Q: Natural Ice PAX: Pep, Tim the Toolman, Sherlock, Title Max, Papa Bear, Natural Ice, Radish FNGs: None COUNT: 7 CONDITIONS: Soggy but not too soggy
WARMUP: SSH for my man Pep we did 30, because I am mean. Some Stretching some Hill Billies, Some Merkins
THE THANG: Make Sandbags Great Again! Pax formed a circle and performed Merkins until the timer ran out. The timer consisted of each member of the Pax performing 5 sandbag burpees. Once all of the burpees had been paid we ran a little loop.
Rinse and Repeat, but Pax could swap out the 5 sandbag burpees with 10 goblet squats. The resting exercises also rotated with varies forms of mery as well as incline merkins.
MOLESKINE: Do Hard Things!
ANNOUNCEMENTS: So many! The Merchant Murder Mystery this saturday!
COT: Praying for Title Maxs family and his new born daughter to have a speedy and safe recovery!
PLAYLIST: David Bowies hits in his various forms
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4 co-workateers

Date: 2026-03-09 AO: coworking Q: Juicy J PAX: morning stār, Natural Ice, FLO FNGs: None COUNT: 4 Working and walking happened to the daily Panera sound track.
We concluded that AI is like a teenager/20 year old … sometimes it doesn’t do what it says it did and yet it’s always confident. Providing context is important. Opportunities to have some extra grace and repeating oneself are also bound to happen.
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Naming Conventions in Atlanta are strange

Date: 2026-03-06 AO: handsomizer Q: SalPal , Chowda(F3 Atl WarningTrack) PAX: Salami, Natural Ice, Old Maid, Spinal Tap, TitleMax FNGs: None COUNT: 7 CONDITIONS: Absolutely delightful.
WARMUP: Led by Chowda(F3 Atl WarningTrack)!
THE THANG: (1) Merkin Circuit, (2) Atlanta Beatdown Sample
MOLESKINE: Lots of discussion around naming conventions and ballpoint pens.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, Spring Fling, Check Slack
COT: TitleMax kid, career, runners this weekend, intentions unspoken.
PLAYLIST: N/a
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Coupon Carying

Date: 2026-03-02 AO: westeros Q: Natural Ice PAX: Pep, Papa Bear, Tinkertoy, Tim the Toolman, Puzzlah, Vector, Squatter, Natural Ice, Mudflap, Air Ball FNGs: 1 Air Ball COUNT: 10 CONDITIONS: Misty and not quite warm enough
WARMUP: a bunch of the usual stuff SSH, Merkins, Stretching, Shoulder death moves
THE THANG 1: Indian run with 45′ sand bag and 35′ ruck sack. Coupons where passed down the line and the caboose ran the weight back up to the front.
THE THANG 2: We split into 2 teams at the startdex. 1 Pax ran with the sand bag to the street sign and back while the remaining pax performed a coupon exercises or various merry.
MOLESKINE: – Get a Sandbag!
ANNOUNCEMENTS: – I just posted everything in -f3-nashville-general
PLAYLIST: https://open.spotify.com/playlist/13EYqmXeyiaHTEhWmEY8Ol?si=b888328739644441
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Long slow run

Date: 2026-02-24 AO: after-hours Q: Natural Ice PAX: Natural Ice FNGs: None COUNT: 1 CONDITIONS: Chilly
WARMUP: left 45 minutes early to run to AO
THE THANG: Ran 8ish miles
MOLESKINE: Make lemonade!
ANNOUNCEMENTS:
COT:
PLAYLIST:

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DELEGATE

Date: 2026-02-09 AO: westeros Q: Michelin Man , Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter PAX: Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter, Michelin Man, Mud Flap FNGs: None COUNT: 9 CONDITIONS: Not Cold
WARMUP:
D – Downward Dog E – Everybody Run L – Lateral Leg Raise (Jane Fonda) E – Everybody Run G – Good Morning A – Alabama Prom Date T – Toy Solider E – Everybody Run
THE THANG:
YHC needed to line up some Qs but has not had time. So, we did a little delegation. Each Pax took 5 minutes to mini-Q, on the fly, with no prep. They did great!
Highlights: Natural Ice – blockee sets Squatter – thruster sets Tim the Toolman – Sevens Pep – Long mosey (smart to stretch out at this point) Grape – Acronym’d BAD BUNNY on the fly! Sherlock – solid block circuits (curls, OHP, rows). No gimmicks Dirty Bird – second workout. Great Spiderman call! @MudFlap – brought us home with quality work in a UNC shirt (:eyes: Vector).
The first 5 hard committed, and got a combined figure skating score of 29. The last 3 did not hard commit and ended with a combined score of 13. Tough loss by the flacid commits.
Music brought to you by my trip to the Grammy Awards. Other topics of conversation included Epstein files, bitcoin’s collapse, Lindsey Von’s injury, Bad Bunny singing in Spanish, and commercials from the Big Game (TM). Very little actual sportsball talk.
MOLESKINE:
2 Takeaways: 1. Delegation – F3 = Freed to Lead. You can all Q at any time, and with quality. Thanks to those who stepped out to Q for the next month. YHC can step back. 2. Culture Making – F3 = Community. All these big events (the Grammys, Super Bowl, Halftime Show, Grape’s politics, etc.) don’t yield a monoculture any more. So we now make culture locally in small groups.
COT: WEIGHTsteros Forever
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Sandbags and Stairs

Date: 2026-01-23 AO: handsomizer Q: Natural Ice PAX: CubCadet, SalPal, Salami, Spinal_Tap, Natural Ice FNGs: None COUNT: 5 CONDITIONS: Chilly
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.
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Last man standing!!!

Date: 2026-01-21 AO: titan Q: Choo Choo PAX: Spinal Tap, Sherlock, Tim the Toolman, Hipster, Stumbles, Natural Ice, Drop Trow, Pep, Vector, bluemule FNGs: None COUNT: 11 WARMUP: some warmup with 5 core principles
THE THANG: Thang: we did 2 rounds of each Partner up. Keep pushing till one of you give up -> easy mosey -> switch partners HiFi merkins Curls American Hammers OH Press American hammers Swings
MOLESKINE: Its better to be a hole than a sink hole. A hole is something that you can see on the surface, you would know how wide, deep it is. But a sinkhole looks all good on the surface, it keeps corroding within then one fine day collapses, taking everything down with it.
ANNOUNCEMENTS: check out after-hours leanpax
TCLAPS to Tim the Toolman for being a HIM and getting blocks on demand.