Tag: Pepsi

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ImpromptQ

Date: 2026-06-01 AO: Detention Q: Focker , PAX: Focker, EZ-Go, Pedialyte, Fortran, Michael Freiburg, Matador, Pepsi, Esposa FNGs: None COUNT: 8 CONDITIONS: sticky and beautiful
WARMUP: various stretches, even through in some V-ups
THE THANG: made up on the spot. Partner up and to playground P-1 does rifle carry to top of sidewalk and back while P-2 does exercise and then switch Pull ups Monkey humpers Merkins Lunges Rows
Return blocks and to church lot 10–>1 descending burpee count at bottom with 10 ww1 at top.
MARY: none
MOLESKINE: no music since I didn’t have a speaker and my phone died. Otherwise good vibes!
ANNOUNCEMENTS: none
COT: pray over and for our wives
PLAYLIST: nah
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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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2:1

Date: 2026-05-22 AO: Cruel Hall Q: tampalibra , PAX: EZ-Go, Esposa, tampalibra, Young and Restless, Pepsi, Sherpa, Trash Panda FNGs: None COUNT: 7 CONDITIONS: Moist
WARMUP: SSH, Merkins, Squats, LBAC, Air Press
THE THANG: All movements are 1:2 repeat up to 10:20. Run a lap after.
Merkins/block press 4 count flutters/block sit-up Curl/We’re not worthy
Not started: Squat/Thruster

MARY: 100 block curls
ANNOUNCEMENTS: Calls for Struggle 006 on deaf ears Prayers for Sherpa’s MIL on her cancer journey

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The Stronghold

Date: 2026-05-14 AO: The Stronghold Q: Hipster , PAX: Red Skull, Hipster, tampalibra, Tinkertoy, Young and Restless, Pepsi, Barney FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

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Detention

Date: 2026-04-20 AO: Detention Q: Works for a Guy , PAX: Andrew McDermott, Pedialyte, Pepsi, Movin On Up, Esposa, Deep State, Works for a Guy, Tinkertoy, Michael Freiburg, Sherpa FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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C0unt1ng 1s H4r6

Date: 2026-04-14 AO: Middle Tooth Q: SalPal , PAX: Betty Ford, DrRupp, Pep, DintyMoore, Pepsi, Cowboy, SalPal, sooner, Esposa, Peabody FNGs: None COUNT: 10 CONDITIONS: Stretching is for the birds
WARMUP: Active track mosey
THE THANG: Pullups, burpees, merkins, iron mikes, suicides,
MOLESKINE: You can lawfully own a raccoon without a permit (link: www.tennessean.com/story/news/politics/legislature/2026/03/24/domesticated-raccoon-tennessee-bill-waive-permit-fee/89297851007/?gnt-cfr=1&gca-cat=p&gca-uir=false&gca-epti=z1138xxp000750l004450c0007…)
ANNOUNCEMENTS: Manly Mile, Holy Smokers (both next Thursday), Juicy J Invitational, CSAUP 50, Check Slack
COT: Gratitude for Sooner’s career, intentions unspoken.
PLAYLIST: A+ Themed A+ Playlist
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Green Machine

Date: 2026-04-09 AO: Green Machine Q: moneyshot , PAX: Black Lung, moneyshot, Shania, Grape, Pepsi, Esposa, Topanga, Pep, Cowboy, Peabody FNGs: None COUNT: 10 CONDITIONS: clear
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:Phil Collins, Genesis, Peter Gabriel
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Middle Tooth

Date: 2026-04-07 AO: Middle Tooth Q: Focker , PAX: Pepsi, Tinkertoy, Esposa, Focker, DrRupp, Matador, Betty Ford, Toothless, Pep, Topanga (Scott), sooner FNGs: None COUNT: 11 CONDITIONS: perfect for what we had ahead of us
WARMUP: stretches and a jog
THE THANG: “Killer B’s” Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps. Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps. Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps. Bear crawl back 30 yards.
Did this for 5 rounds
MOLESKINE: Everyone kept talking about much fun this was and wanted a longer version where the exercises were continuous. Maybe in a mile format perhaps
ANNOUNCEMENTS: -impossible mile April 23 – Matador doing his own Plankpril – March into May step challenge
COT: -illnesses and deaths -tolerating family -job interview for my M
PLAYLIST: “B” related songs
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Pump up the jam

Date: 2026-03-06 AO: cruelhall Q: Tinkertoy PAX: Matador, Toothless, Esposa, Donkey Hammer, Pepsi, Swig, Pound Puppy, My Pleasure FNGs: 1 My Pleasure COUNT: 9 CONDITIONS: 65* and clear. “Some would say perfect (Trump voice)”
WARMUP: Mosey/donkey kicks/knee2chest/Frankenstein/imperial walkers/hillbillys/good morning/willie mays hays/slow squat/arm circles/phelps/air press
THE THANG: 11’s -Hand Release Merkins -Coupon Thrusters Mode of transport: bear crawl 1/2 lunge 1/2 / mosey back
3 sec tempo up/down -21 coupon press -11 WW1 with coupon -21 coupon S2OH -11 WW1 with coupon -35 Merkin
MOLESKINE: Why did I do this 2 days in a row?
ANNOUNCEMENTS: Merkin madness. March madness tailgate in the works at Donkey Hammer front yard. TBD. BYOB.
COT: Swig’s 5year old neurological regulation. My heart monitor and MRI coming up returns normal readings.
PLAYLIST: 80s techno.