Tag: Pep

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Date: 2026-05-29 AO: Handsomizer Q: Firefox , PAX: DintyMoore, Vector, SalPal, Pep, Black Lung, Barney, Natural Ice, Spinal Tap, Firefox, Salami, Topps, CubCadet FNGs: None COUNT: 12 CONDITIONS: Muggy with a small but vocal chance of Karen
WARMUP: Mosey down to the bottom of the steps. SSH, GM, WMH, Merkins plus stretch
THE THANG: 9 years ago, YHC moved from San Francisco to Nashville. This Wednesday, the family will be returning for the first time to visit old friends and family, visit some colleges, and take some trips down memory lane in both northern and southern CA.
PAX partnered up. One ran up the 5 flights of step and back down. The other did an exercise. After each partner took turns running the steps, proceed onto the next exercise. Rinse and repeat.
Carolina California Dry Docks Atomic Merkins Leg Lifts Incline Merkins Frog Jumps Orangutans (slightly modified monkey humpers) Reverse Plank Leg Lifts Newton’s Cradle Imperial Walker Squats Alternating Shoulder Taps
MARY: Mosey back up the steps (one more time!) 40 plank jacks 30 mountain climbers (each side is a half) 20 merkins Mosey to startex
MOLESKINE: – Kudos to CubCadet and Black Lung for attempting to defuse, empathize, and reconcile. – Lest I be denied a ride back to Sylvan Park, this Q brought to you without murder bunnies, burpees, and bear crawls.
ANNOUNCEMENTS: – Grow School – Check Slack
COT: – Squatter’s M – family traveling – family battling pain and other health issues
PLAYLIST: https://open.spotify.com/playlist/174OOv8WYfOGIf6dRKef7i?si=2924afeacb2c4595
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Memorial Day/Birthday Murph

Date: 2026-05-25 AO: Detention Q: EZ-Go , PAX: Pep, Swig, Esposa, moneyshot, EZ-Go, My Pleasure, Pedialyte, Wham-O, Deep State, Pepsi, Matador, Sherpa FNGs: None COUNT: 12 CONDITIONS: Precipitation from below, not above
WARMUP: Get in the choppa!
THE THANG: The Murph:
– 1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run
Just a good clean beatdown on a Memorial Day morn.
MARY: No time for sissy stuff
MOLESKINE: www.crossfit.com/benchmark/murph
On my 42nd birthday, took the opportunity to share my gratitude for F3, our Pax, and the community we’re building here. Cheers!
ANNOUNCEMENTS: Summer is here
COT: Summer is here
PLAYLIST: Kemp’s 42 Favorite Songs

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F everything, we re doing five blades

Date: 2026-05-28 AO: Green Machine Q: moneyshot , PAX: Pep, bluemule, moneyshot, Works for a Guy, Cowboy, Shania FNGs: None COUNT: 6 CONDITIONS: moist
WARMUP: ssh, hillbillies, IW, nightclub, Phelps
THE THANG: 400m and merkins, dips, squats, ww1 with escalating 30,40,50,60 reps
MARY:
MOLESKINE: when the competition does 3 blades, go 5
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Titan

Date: 2026-05-27 AO: Titan Q: Juicy J , PAX: DintyMoore, Pep, bluemule, Juicy J, Natural Ice, Big Red, Spinal Tap, The Merchant, Chunks, Squatter, Makita (Anderson Fader), CubCadet, Reddish (Fairview) FNGs: None COUNT: 13 CONDITIONS: humid as the Amazon
WARMUP: Mosey around the park. Wake up the sleeping friends of the park, side straddle hops, night clubs renamed to Imperial walkers (Chunks fault), low slow squats, Willie may Hayes, arm circles and backpacks.
THE THANG: Partner TOSS Competition. 3 rounds. Non stop squats. Step back w partner. See who can last the longest. Side straddle hops when eliminated. DintyMoore and CubCadet champs.
PARTNER RACE 3 rounds. down the park w bouncy ball. Toss ball far as you can. Sprint. Burpee. Rinse and Repeat. DintyMoore, Squatter bluemule Spinal Tap Natural Ice and many other winners.
Circle of Doom Abs to Finish.
All winners got fresh new F3 Stickers. DintyMoore was the total points champ overall and won a gourmet coffee package.
MARY:
MOLESKINE:
ANNOUNCEMENTS: Summer Fling coming up
COT: pray for our brother Squatter wife and family. Give them strength and healing. Pray for The Merchant divorce settlement Pray for Tim the Toolman Aunt passed
PLAYLIST: Nickelback and Creed and Alien music
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Middle Tooth

Date: 2026-05-26 AO: Middle Tooth Q: Oatmeal , bluemule PAX: Oatmeal, DrRupp, Pep, bluemule FNGs: COUNT: 4 CONDITIONS: Moist
WARMUP: run to parking deck + trivia
THE THANG: five elements of the US army fitness test
MARY: more trivia
MOLESKINE: no idea what this is
ANNOUNCEMENTS: none
COT: we completed this
PLAYLIST: just the joy of labored breath
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[The Castle] The Castle

Date: 2026-05-23 AO: The Castle Q: Cross-stitch , PAX: Butterfingers, Horizon, Pep, hambone, Cross-stitch, Mr. Pancake, Brown Slip, Waymo (formerly Space Baby), Chunks, Steely, Charles FNGs: 1 Charles COUNT: 11 CONDITIONS: WET – all hero WODs
WARMUP:
In memory of Efren Medina
4 Rounds for Time 17 Jumping Jacks 21 Sumo Squats 21 Sit-Ups
THE THANG:
In memory of Christopher “Otis” Raible
Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.
In memory of Zachary D. Tellier
10 burpees 10 burpees, 15 merkins 10 burpees, 15 merkins, 20 squats 10 burpees, 15 merkins, 20 squats, 30 LBC 30 LBC, 20 squats, 15 merkins, 10 burpees 20 squats, 15 merkins, 10 burpees 15 merkins, 10 burpees 10 burpees
Hold plank till time
ANNOUNCEMENTS: Check Slack
COT: pray for PAX family
PLAYLIST:
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Bomber

Date: 2026-05-22 AO: Bomber Q: Pep , PAX: CubCadet, Pep, Tim the Toolman, Topps, Firefox, Steampunk FNGs: None COUNT: 6 CONDITIONS: Wet, dreary, drizzly
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
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Bomber

Date: 2026-05-15 AO: Bomber Q: Hedwig , PAX: CubCadet, Hedwig, Pep, Tim the Toolman, Topps, Grape FNGs: None COUNT: 6 CONDITIONS: Dry
WARMUP:
THE THANG: Bruce Lee Training
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: Bruce Lee Film Music
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[The Castle] The Castle – Race day

Date: 2026-05-16 AO: The Castle Q: Dilbert , PAX: Squatter, Makita (Anderson Fader), Barney, Steely, Dilbert, Horizon, Waymo (formerly Space Baby), Fabuloso, Pep, Brown Slip, Flipper (Matthew) FNGs: None COUNT: 11 CONDITIONS: perfect, 62
WARMUP: mosey to the field, shoulder circles, front clap, oh clap, Willie mays
THE THANG: Split the pax into two teams
One pax from each team will be the racer
Race 1 – 30 yards murder bunny 80lb bag. Bear hug carry back and switch Remaining pax perform the following WW1 sit ups, merkins, squat
Race 2 – 60 yard 80 lb carry speed walk there and back Remaining pax Lunges, iron mikes, leg lifts
Race 3 – 5 80 lb over head toss Remaining pax ankle taps, squats
Remaining time Ultimate football 20 min
MARY: side plank
MOLESKINE: Chunks hambone mumble chatter was missing. Plenty of space between Pep and Steely
ANNOUNCEMENTS: holy smokers, t shirt launch, prayers
PLAYLIST: JOCK JAMS!!!
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Running, but at Pep speed. The Pep-alty

Date: 2026-05-14 AO: Green Machine Q: Pep , PAX: Chunks, Squatter, Shania, moneyshot, hambone, Pep, Cowboy, Twinkle toes FNGs: None COUNT: 8 CONDITIONS: Cool, no humidity
WARMUP: None
THE THANG: String of pearls Run around lips comb block. Do an exercise at each corner. First time around 1 rep, second time 2 reps, third time 3 reps. – pull ups – Merkins – Fire hydrants – Windshield wipers
To the hill: 10 squats at bottom, 10 merkins at top 5 squats at bottom, 5 merkins at top
COT: Fox trot’s son moving from sober living to normal life
PLAYLIST: A+ playlist from Cowboy. Songs from his senior year of high school