Tag: Puzzlah

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The Wrath of Zeus

Date: 2026-08-20 AO: Atlantis Q: Pole Dancer , PAX: Puzzlah, sooner, Pole Dancer, SalPal FNGs: None COUNT: 4 CONDITIONS: ELECTRIC
WARMUP: Dodge lightning bolts to get under the pizza hut, followed by light stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups
Soccer Ball Challenge: kick the ball in the middle bricks of the wall from various distances- burpee penalties for all missed (think we did ~25)
Blackjack: I dealt, and the PAX bet exercises on their hands. Lose and you workout, win and the dealer works out. The house won.
MOLESKINE: under the safe cover of the pizza hut, no weather can deter the men of Atlantis! Although the run from the cars was dicey…
ANNOUNCEMENTS: Order your mugs and prep for the Tussle
COT: Support your friends and family as they navigate seen and unseen struggles
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=41482a0df34d4a35
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Bomber

Date: 2026-08-14 AO: Bomber Q: Firefox , PAX: Tim the Toolman, Firefox, Thomas T, Puzzlah, DintyMoore, CubCadet, Papa Bear II, Topps, Pep, Sherlock FNGs: None COUNT: 10 CONDITIONS: Moist
WARMUP: Mosey to Sylvan Park Elementary. Stopped and did 10 WW1s and about a 40 second plank hold along the way.
THE THANG: On the basketball court, 10 WW1s and a 90 second plank hold. PAX lined up in a high plank and passed 2 20lb kettlebells down the row and back and then down the row and back again.
PAX split into groups of 3s at the playground. 1 partner did 10 hanging leg raises as the timer 1 partner did dips 1 partner did plank jacks 3 rounds
10 WW1s 20-30 s hollow body hold 1 minute low plank
1 partner did 10 pull-ups as the timer 1 partner did merkins 1 partner did J-Lo’s 3 rounds
10 WW1s 20-30s hollow body hold 1 minute low plank
1 partner did 10 hanging leg raises as the timer 1 partner did shoulder taps 1 partner did Freddie Mercuries
Mosey back to basketball court 10 WW1s 20 dolphin planks 10 buzzsaw planks
MARY: Mosey back to startex 10 WW1s 2 minute low plank
Fin.
MOLESKINE: – Much Alaska discussion. CubCadet caught a fish this :open_hands: big. Firefox did not witness a seal kill.
ANNOUNCEMENTS: – Mugs, water bottles and tumblers. Check with Dilbert – Do burpees on Saturday with Wolfpack
COT: – Gratitude – Pep’s friend
PLAYLIST: Reused playlist: https://open.spotify.com/playlist/5pZAAPF2KBxeLn9MwGSEFg?si=405f273c1cc24354
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Just Keep Jumping

Date: 2026-08-13 AO: Atlantis Q: Firefox , PAX: Puzzlah, Pole Dancer, Firefox, Cheesehead FNGs: None COUNT: 4 CONDITIONS: Is it fall yet?
WARMUP: Mosey around park over to lower parking lot
THE THANG: 20 Iron Mikes (each side is 1/2) 20 Jump Squats 20 Monkey Humpers Repeat 2 more times
Tortoise and Hair. PAX partnered up. One did traveling Lt. Dan. The other did 15 star jumps and then broad jumps or murder bunnies to tag their partner and swap. It was a long way across the parking lot.
Mosey to pavilion. Tabata, 45 sec on, 15 sec rest. 1 legged stands (4 rounds, 2 per leg) Bulgarian split squats (6 rounds, 3 per leg) Leg Lifts (2 rounds) Step Ups (2 rounds, 1 per leg)
Mosey to playground wall. 20 box jumps 15 box jumps 10 box jumps 10 deep squats
MARY: Gingerly mosey back to startex.
MOLESKINE:
ANNOUNCEMENTS:
COT: Toothless’s 2.0; gratitude
PLAYLIST: https://open.spotify.com/playlist/10dftemy2ZX9XiEt2VvxkF?si=810c6f392a474369
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Natty 40th Beat Down

Date: 2026-08-12 AO: Titan Q: Natural Ice , PAX: Tim the Toolman, Makita, Puzzlah, Squatter, Spinal Tap, Papa Bear, Right Said, Sherlock, Pep, Natural Ice, Dragon Spark, DintyMoore, Rhombus FNGs: None COUNT: 11 CONDITIONS: Really pretty Good
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂
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[Pain Train] The F3 Odyssey

Date: 2026-07-17 AO: Pain Train Q: Puzzlah , PAX: Puzzlah, FLO, Shakira, Siri, Sooie FNGs: None COUNT: 5 CONDITIONS: “A heavy mist cloaked the ship, and the air grew thick and damp, so that no man could see what lay a spear’s length ahead.”
WARMUP: Good mornings SSH WMH
THE THANG: To recognize how close Odysseus and his men got to Ithaca, but never could quite make it, we moseyed to the tennis courts and did three suicides almost making to the end, but never making it home, increasing speed each time.
Four Corners representing different stops on his way back to Ithaca to make it to Penelope.
🌸 STATION 1: THE LOTUS-EATERS 20 “dead-bug” alternating V-ups
Mosey to:
👁️ STATION 2: THE CAVE OF THE CYCLOPS (Blinding Polyphemus)
20 merkins 10 single leg squats/lunges
As Odysseus and his men escaped Polyphemus by riding on the uderbelly pf sheep, crab walk to:
🐷 STATION 3: THE SIRENS & CIRCE Where Odysseus is tied to the mast to endure the Sirens’ call before Circe captures them and turns his men into pigs.
Overhead squat hold 90 seconds 20 Alabama (Aeaea) Prom dates
Bernie to:
🌀 STATION 4: SCYLLA & CHARYBDIS Where odysseus must navigate between Scylla, the six headed monster and Charybdis, whose waves will seallow the ships. Odysseus makes the decision to sacrifice six of his men.
12 burpees (add a second pushup) 20 windshield wipers
Inchworm back to station one
Not enough time to do a second round, so we added army crawls to the mosey to station two in reverse lunges to the Bernie between station three and four.
Last man up run back to startex
MARY: Forced to sneak back into his home there is now filled with suitors for Penelope, Odysseus fights and slay these suitors before reuniting with his wife.
20 Freddie mercury’s 15 Ithacan hammers 15 Hello Dollies
Some light stretching and breathing to close this out.
MOLESKINE: Story of the Odyssey is one of pursuit for family and relying on the support of those around you. And since it’s been 25 years since I read the Odyssey, I probably messed up a lot of the facts, still a good time to by all.
ANNOUNCEMENTS:
COT: discernment and support as we go through challenging times together
PLAYLIST: we got some sea shanties, fantastic voyage, songs about coming home, and finish up with some Vanessa Carlton https://open.spotify.com/playlist/2QtD47QBE5rqkSqGx7ExlQ?si=rQIlryS5Rji2Jx3_fTmFNQ&utm_source=copy-link&pi=o2oM6HCHRw6yj
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Ultimate Frisbee Convergence with The Knoll

Date: 2026-07-16 AO: Atlantis Q: Firefox , PAX: DintyMoore, sooner, AAA, Puzzlah, SalPal, Shakira, Étouffée, Oatmeal, Timber, Sooie, Firefox, morning stār, Cheesehead, El Capitan, Toothless, CanePole, Cherry Maguire FNGs: 1 Cherry Maguire COUNT: 17 CONDITIONS: Soupy
WARMUP: Mosey down to the field, 15SSHs, sprints, power skips, karaokes.
THE THANG: Ultimate frisbee! Scoring team does 5 burpees; scored upon team does 10 merkins.
The Deep State Deeps (skins) – AAA – morning stār – Timber – Oatmeal – DintyMoore – Cheesehead – Toothless – Firefox
The Aquatic Assassins: – El Capitan – SalPal – sooner – Shakira – Étouffée – Puzzlah – Canepole – FNG Cherry Maguire
The Aquatic Assassins jumped out to a quick lead, but then the Deep State Deeps took clawed back. Scored stayed close until the Deep State Deeps scored 4 unanswered, ultimately prevailing 10-5, assisted by some highlight reel layout scores by morning stār and DintyMoore (you read that right).
MARY: Sweat while walking back to Startex
MOLESKINE:
ANNOUNCEMENTS: – Welcome FNG Cherry Maguire! Sorry, not sorry! – CSAUP – Next week, atlantis will be closed. Converge on greenmachine for more ultimate frisbee
COT: – Squatter and family – Sooner’s coworker – Salpal’s sister
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“The Second Day of July 1776, will be the most memorable Epocha, in the History of America”

Date: 2026-07-02 AO: Atlantis Q: Puzzlah , PAX: Puzzlah, Focker, Pole Dancer, DintyMoore, ShockJock FNGs: 1 ShockJock COUNT: 5 CONDITIONS: Warm
WARMUP: Stretchin
THE THANG: 1764-1789 Trivia
Station 1: Q: We all know “Taxation without representation”, name at least 3 taxes that were levied on the colonies between 1764-1775. A: Sugar Act, Stamp Act, Townshend Act, Tea Act
W Partner: 342 Step ups/Dips total while partner runs around the silo to represent the 342 boxes of tea dumped into the Boston Harbor during the Boston Tea Party.
Q2: G-Dub was disgusted by MassHoles, but after Henry Knox took cannons from Ft Ticonderoga and brought them to Boston and they were secretly brought to Dorchester Heights (6 blocks from where I grew up), the Colonial Army forced the British to evacuate Boston in spring 1776. On what day, appropriate for Boston, does the city celebrate Evacuation Day with City Offices closed?
A: March 17 Partner up, carry your partner up the hill.
Q3: The Declaration of Independence was voted for on July 2 by the Second Continental Congress, leading John Adams to write to Abigail, “. “The Second Day of July 1776, will be the most memorable Epocha, in the History of America. I am apt to believe that it will be celebrated, by succeeding Generations, as the great anniversary Festival.”
While only John Hancock had signed the Declaration of Independence on July 4, who was the oldest signer and how old was he?
A: Benjamin Franklin, 70 years old
Right answer: 13 “Bolts” (for his lightning bolt experience)–>13 half quats (top), 13 half squats (bottom), 13 full squats, 13 full squat tuck jumps (like Usain Bolts) Wrong answer: 70 Monkey Humpers because Benny Boy loved the ladies
Station 4:
Q: In a desperate “Victory or Death” gamble, Washington marched his freezing, ragtag army to the banks of the Delaware River on Christmas night. In the middle of a brutal nor’easter blizzard—with ice floes smashing against their wooden Durham boats—they crossed the river in pitch darkness and marched 9 miles through the snow to catch the elite Hessian garrison completely by surprise, leaving a trail of blood. While we are familiar with Washington crossing the Delaware, during which battle did this occur?
A: Battle of Trenton
Wrong answer: get barefoot, ice skaters from the foul pole to the outfield fence. Mosey back. Sprints (increasing in percentage from (19%, 50%, 64%, 76%, 89%, 100%, 180% representing years associated with key revolutionary activities).
MARY: – American Hammers: 76 reps IC (Finish out the year) – Big Boy Sit-Ups: 56 reps OYO (Shared with a partner—28 reps each to honor the 56 signers) – The 1789 Constitutional Plank: Hold a low forearm plank for exactly 89 seconds.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:https://open.spotify.com/playlist/5KdpPsJF3EYMU2yAdfOBeo?si=mvUGsqOBRqGNxITQKzHexA
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Atlantis

Date: 2026-06-18 AO: Atlantis Q: Juicy J , PAX: Cheesehead, SalPal, Pole Dancer, Subway, Juicy J, Puzzlah, sooner FNGs: None COUNT: 7 CONDITIONS: humid as ballz
WARMUP: soccer warmups
THE THANG: 4v4 EPIC soccer match FIFA style. Two goalie blunders by Juicy J and ripped hamstring. Several sniper goals
Team Juicy wins 5-3. Thanks to a semi FNG all star appearance. Puzzlah Pole Dancer and Shredder? Wins new F3 stickers.
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life.
A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofits out there to find these opportunities if needed.
The needs are there, 100%. Just need to look. 5,000+ kids starve to death every day around the world. Donate to these ministries is an example. Less than $1 can feed a kid for a day. Look it up on Claude.
ANNOUNCEMENTS: summer LeanPax July 5th on the leanpax channel
COT: prayers up for Squatter and DintyMoore family at school. Prayers up for a family at SalPal church. And all other unspoken.
PLAYLIST: Yellowcard
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Bomber

Date: 2026-06-12 AO: Bomber Q: Puzzlah , PAX: CubCadet, Sherlock, Pep, Papa Bear, Puzzlah, Vector, DintyMoore, Topps, Steampunk FNGs: None COUNT: 9 CONDITIONS: damp
WARMUP:
SSH Willie mays hays Stretch
THE THANG:
World cup trivia and sprints Goal was to get to 40 sprints, we only got to 35 Soccer themed exercises
Didnt get to the penalty shootout. Next time!
MARY: flutters and planks
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: https://open.spotify.com/playlist/6sOwNSKHtcNfAcnjUKqaIw?si=YwolAMXtTNmHASbWpaEtMA&pi=fr_hF6b_S3uRU
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Atlantis

Date: 2026-06-11 AO: Atlantis Q: Shy Guy , PAX: Puzzlah, Shy Guy, Cheesehead, DintyMoore, Turtle FNGs: None COUNT: 5 CONDITIONS: humid
WARMUP: SSH, tempo squats, merkins, butt kickers, side lunges, world’s greatest, mosey
THE THANG: Lots of running and falling down to celebrate the start of the World Cup.
Ball Toe Taps 4 ways x2
Shots on goal Sprint to ball, one person shoots, if he misses everyone does burpees until he retrieves the ball, bernie back to start line, repeat for all pax 2x
Punt Practice One pax punts the ball and chooses mode of transportation to ball, repeat for all pax 2x
Header practice 15 merkins then sprint 15 yards and do vertical jump, jog back
Mosey to startex
PK blocks Shuffle drill between 3 parking lines with vertical jump at each line, 5 rounds
MARY: LBCs, flutter kicks, ARods MOLESKINE: I’m ANNOUNCEMENTS:
COT: Be delusional (in a good way). Study showed that those who believed they slept better scored higher on cognitive tests. Set goals and tell yourself you will achieve them. You are a great husband and father. God made us to be kings and saints (Rev. 5:10)
PLAYLIST: Black Keys essential playlist