Tag: offthebooks

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Stadiums

Date: 2026-03-17 AO: offthebooks Q: Steely , PAX: Horizon, Fabuloso, Butterfingers, Steely FNGs: None COUNT: 4 CONDITIONS: Cold, 26
WARMUP: Side Straddle Hops 20 IC Stretches
THE THANG: Mosey Stoped for 20 slow IC Squats Mosey to the stadium Did stadiums Bathroom break!! Incline Merkins Step ups Mosey Bear crawls / Sprints x2 Flutter kicks / WW1 Mosey, Indian style 20 on your own Merkins Mosey, Indian style 5 burpees Mosey, Indian style Partners up for tire flips / sprints x2 Mosey Pull ups OYO Mosey 5 dips / 5 leg lifts on dip bar X2 Mosey back
MOLESKINE: Q felt like either puking or passing out at the end. The bathrooms at the stadium were open!! Praise God!
ANNOUNCEMENTS:
COT:
PLAYLIST: Jack FM!
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Is it always raining in Whites Creek?

Date: 2026-02-26 AO: offthebooks Q: Mr. Pancake PAX: Squatter, Stumbles, Mitch (Tonto) FNGs: 1 Mitch (Tonto) COUNT: 4 CONDITIONS: Saturated
WARMUP: 20 SSH 10 Toy Soldiers Willie Mays Hayes to Runner Stertch to Arm Raise Mosey
THE THANG: 4 rounds of 10 mosey lap in between
Coupon Squat Kettle Bell Swings Pancake Pours Murder Bunny Alternate Lunge with Coupon Twist Or three way lunge
Finished with: WWI sit ups Pancake Coupon Hammer Circle
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness begins in March
As always, check Slack
COT: Prayers for Squatter family stuff
Prayers for Stumbles work/family
Prayers for Tonto (FNG), work stuff
Prayers for Mr. Pancake Job Search career direction
PLAYLIST:

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4/5 requirements met

Date: 2026-02-17 AO: offthebooks Q: SalPal PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Irrelevant
WARMUP: Warmup reps before each set
THE THANG: Tactical Barbell, Fighter Progression, 80%.
MOLESKINE: Coffee
ANNOUNCEMENTS: Check Slack
COT: Bro hang
PLAYLIST: Whatever the YMCA had on.
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The Newest AO in Nashville

Date: 2026-02-12 AO: offthebooks Q: Squatter PAX: Dilbert, Stumbles FNGs: None COUNT: 3 CONDITIONS: Cold 30 degrees
WARMUP: SSH Imperial Walkers Butt-kickers WMH-RS-Twist Michael Phelps Good Mornings Mosey
THE THANG: HR Merkins 10 Shuttle Run Coupon Thrusters 10 Walk back 4x
Shoulder Taps 10 Shuttle Lunge Walk w Coupon Blockees 5 at each line Crawl Bear to start Shoulder Taps 10 Bear Crawl back to line Repeat
2 PAX hold plank or squat 1 PAX shuttle run with politician to line, 10 jump squats, and run back Rotate PAX
Coupon Circuit – 15 Reps Curls OH Press Tricep Ext Rows Swings Squats Flutter Kicks 2X
MOLESKINE: T-claps to Dilbert and Stumbles for coming to support this new workout location. They both drove over 30 min one way!
ANNOUNCEMENTS: Shield Mock 2/14 Holy Smokers 2/19
COT: prayers all around
PLAYLIST: 90s Classic Rock

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5 mile Trail Run @ Percy @530A

AO: offthebooks
Q: Juicy J
PAX: Crawlspace, Right Said, Chunks, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Frosty cold & wet

WARMUP: right glute stretch

THE THANG: 5 mile trail run

MOLESKINE: good company and coffee to finish and epic laughs

ANNOUNCEMENTS: Sweater party

COT:

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The Longest Warmup in Living Memory + Time Trials

AO: offthebooks
Q: SalPal
PAX: Salami, Michelin Man, DintyMoore
FNGs: None
COUNT: 4
CONDITIONS: Yes

WARMUP: Run to Ft. Negley and back.

THE THANG: 1600m for time, 800m cooldown, stretch.

MOLESKINE: Good times had by all.

ANNOUNCEMENTS: CSAUP 50

COT: Prayers for job search

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Golf Outing During Series A Fundraising

AO: offthebooks
Q: SalPal
PAX: Pep, Pole Dancer
FNGs: None
COUNT: 3
CONDITIONS: Seasonally appropriate

WARMUP: OYO stretches + mosey

THE THANG: farmer carries + kettle bell swings, then octoburpee set l. Pole Dancer was a good sport and posted record time of 1:09 with no penalties on the ninja course.

MOLESKINE: Pain Lab continues to be on the forefront of F3 innovation.

ANNOUNCEMENTS: chili event next Sunday.

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Move Fast and Break Things

AO: offthebooks
Q: SalPal
PAX: SalPal, Salami, Pep
FNGs: None
COUNT: 3
CONDITIONS: Little regard for F3 conventions.

WARMUP: Largely optional

THE THANG: interval pull ups, Merkins, burpees and squats. Mosey in between sets. Then ninja course time trials. Mild injury sustained.

MOLESKINE: Great chance to break the F3 mold. We will get coffee out there next week.

ANNOUNCEMENTS: see slack

COT: prayers of gratitude that Pep passed his test. For those suffering from Helene.

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What is F3?

AO: offthebooks
Q: morning stār
PAX: morning stār, Dorothy, Flux Capacitor, Almanac, Mr. Clean, Pushkin, Strudel, Mr. Mom, the Pro
FNGs: 4 Pushkin, Strudel, Mr. Mom, the Pro
COUNT: 9
5:30: disclaimer given in Broadneck high school track parking lot.

CONDITIONS: 68; pleasant reprieve from the heat

WARMUP:
Mosey to the picnic tables outside the track for SSH, baby arm circles and motivators (7 to 1).

Briefly cover history of F3. (Check out more at www.f3nation.com).

Mosey to corner of track for 11s while covering the core principles. F3 workouts are
– always free
– Open to all men
– Held outdoors rain or shine
– Led in a rotating fashion by those who attend
– End in a circle of trust

THE THANG:
11s … lazy imperial walkers (2 is 1) and jump lunges. Mode of transportion: bear crawls or lunges. Finished hero style.

Talked about F3 credo: “Leave no man behind; leave no man where you find him.”

Recovery jog with some motivators and covering F3 mission to plant, grow and serve small group workouts for men for the invigoration of male community leadership.

Partnered up and headed to bleachers:
– partner one lunges or jogs up the stairs
– Partner two does exercise

Air presses then merkins

Back to the corner for some Mary.

Mosey back to picnic tables for COT and Coffeeteria. Thank you Pushkin for the cold brew.

ANNOUNCEMENTS:
– beast gate tomorrow 5:15am at west gate mall
– Check out other spots at www.f3annapolis.com or f3near.me/nearby

COT:
– count-o-roma and name-o-roma
– PAX shared what F3 meant to them
– Here’s my share: F3 has been a place for me to get back in shape with encouragement from other men, meet others in the neighborhood and most importantly have a place where I can practice living from the heart. I grew up stiffing my emotions and it’s refreshing to have a place where I can practice learning to share my heart with other men. F3 has also been a leadership lab for me to practice my skill of leadership.

MOLESKIN:
– Honor to Pushkin for inviting some of his friends to give this a try.
– Thanks to the Annapolis PAX that came.
– Was great to be with you men this morning!
– Thank you Mr Clean for trusting us with part of your story. Hope you saw that you’re not alone.
– I am grateful of the constant reminder that I am not alone in my pain and trauma. Onward toward healing and maturity for all of us!
– The spot definitely has potential for an official AO one day.