Date: 2026-05-24 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Roadkill FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Sunday ruck
Date: 2026-06-07 AO: Sunday Eddy Ruck Q: Juicy J , Juicy J PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
The Eddy
Date: 2026-05-04 AO: The Eddy Q: Juicy J , PAX: Stubs, Juicy J, FLO, Roadkill FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Insane Train
Date: 2026-08-26 AO: Insane Train Q: Juicy J , PAX: Half Lyfe, Juicy J, Argggg, Roadkill, Bulldog, El Capitan FNGs: None COUNT: 6 CONDITIONS: amazing
WARMUP: side straddle hops, baby arm circles, low slow squats
THE THANG: Dora Dora and an epic sandbag workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: EDM baby!
WARMUP: side straddle hops, baby arm circles, low slow squats
THE THANG: Dora Dora and an epic sandbag workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: EDM baby!
The Knoll
Date: 2026-08-27 AO: The Knoll Q: Juicy J , PAX: AAA, Juicy J, morning stār, Bulldog, Pebbles, Roadkill FNGs: None COUNT: 6 CONDITIONS: crispy crispy and juicy
WARMUP: side straddle hops and all the good stuff!
THE THANG: Zone 2 Run baby!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Appreciate everyone showing up!
PLAYLIST:
WARMUP: side straddle hops and all the good stuff!
THE THANG: Zone 2 Run baby!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Appreciate everyone showing up!
PLAYLIST:
Sunday Eddy Ruck Ruck
Date: 2026-09-06 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Dangle, Roadkill FNGs: None COUNT: 4 CONDITIONS: perfect
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Nein! NEIN!!!
Date: 2026-09-09 AO: Insane Train Q: Sooie , PAX: Half Lyfe, Juicy J, Roadkill, Bulldog, El Capitan, 2 a dayz, Sooie FNGs: None COUNT: 7 CONDITIONS: Pleasant, just shy of wunderbar.
WARMUP: SSH: 27 BAC: 18 BBAC: 18 Squats IC: 9 Merkins IC: 9 Stretch OYO
THE THANG: Moseyed up to the playground only to discover someone had surreptitiously left a sheet of paper with the mnemonic “SCHNITZEL” scrawled on it, so we proceeded to make a workout from it! 9 exercises. 9 reps. 9 rounds. 1 champion. S – shoulder press C – curl H – halo N – Nantucket squeeze I – imperial crawler T – twist Z – zercher squat E – elevated splunge L – lunge
MARY: 1 minute plank buyout
MOLESKINE: Reading Wendell Berry for the first time. Reflecting on taking time to pay closer attention to the people and processes taking place around me and not just rush from point A to point B. Thinking more in terms of generations rather than seasons.
ANNOUNCEMENTS: WESTSIDE WEDNESDAY tonight! Juicy J and Roadkill are both :hardcommit:’s for it! 5:30-7:30. Tailgate Brewery. BYOF
COT: El Capitan completed all 9 rounds. I awarded him FREE F3 workouts for the rest of the month. SalPal can redeem that voucher. Awarded all PAX present with a commemorative coloring sheet in honor of our Nein! NEIN!!! workout. Though it was Bulldog who got the official workout sheet.
Color your sheet. Post it as a reply to this backblast. The PAX that receives the most emojis will get free F3 workouts for the rest of the year! If you weren’t present, feel free to print and color your own sheet attached to this backblast.
Prayers lifted. Mountain Mojo enjoyed!
WARMUP: SSH: 27 BAC: 18 BBAC: 18 Squats IC: 9 Merkins IC: 9 Stretch OYO
THE THANG: Moseyed up to the playground only to discover someone had surreptitiously left a sheet of paper with the mnemonic “SCHNITZEL” scrawled on it, so we proceeded to make a workout from it! 9 exercises. 9 reps. 9 rounds. 1 champion. S – shoulder press C – curl H – halo N – Nantucket squeeze I – imperial crawler T – twist Z – zercher squat E – elevated splunge L – lunge
MARY: 1 minute plank buyout
MOLESKINE: Reading Wendell Berry for the first time. Reflecting on taking time to pay closer attention to the people and processes taking place around me and not just rush from point A to point B. Thinking more in terms of generations rather than seasons.
ANNOUNCEMENTS: WESTSIDE WEDNESDAY tonight! Juicy J and Roadkill are both :hardcommit:’s for it! 5:30-7:30. Tailgate Brewery. BYOF
COT: El Capitan completed all 9 rounds. I awarded him FREE F3 workouts for the rest of the month. SalPal can redeem that voucher. Awarded all PAX present with a commemorative coloring sheet in honor of our Nein! NEIN!!! workout. Though it was Bulldog who got the official workout sheet.
Color your sheet. Post it as a reply to this backblast. The PAX that receives the most emojis will get free F3 workouts for the rest of the year! If you weren’t present, feel free to print and color your own sheet attached to this backblast.
Prayers lifted. Mountain Mojo enjoyed!
The long way around
Date: 2026-09-07 AO: The Eddy Q: Wolfpack , PAX: Roadkill, Wolfpack, Pitmaster, Stubs, FLO FNGs: None COUNT: 5 CONDITIONS: perf
WARMUP: no
THE THANG: out past ensworth and back on the greenway
ANNOUNCEMENTS: westside-wednesday
COT: Find out who you are and be it on purpose – Dolly Parton
WARMUP: no
THE THANG: out past ensworth and back on the greenway
ANNOUNCEMENTS: westside-wednesday
COT: Find out who you are and be it on purpose – Dolly Parton
[Pain Train] Pain Train
Date: 2026-09-04 AO: Pain Train Q: G-string , PAX: Sooie, Juicy J, Pebbles, Half Lyfe, Roadkill, El Capitan, Wolfpack, G-string, Cheeks, Bulldog, Hooters, Inchworm FNGs: None COUNT: 12 CONDITIONS: Perfect for a South Texas boy. Aka, hot and humid
WARMUP: SSH x 33 5 burpees Imperial walkers 5 burpees Slow squats 5 burpees Merkins 5 burpees Stretch OYO while workout is explained
THE THANG: hyrox style: complete exercise then lap around the park 50 thrusters Angry bear crawl 25 man makers weighted lunges 1:1 50 rows Burpee broad jumps 50 merkins Shout out to Pebbles for crushing the workout and lapping, I think, everyone.
MARY: Coupon WW2 Leg raises Heel taps Plank
MOLESKINE: Be free of the outcome. Working in the ER means being prepared for anything to come through those doors with no warning. It also means that I rarely see how people end up. Someone comes in with a stroke or heart attack, and I have about five minutes to do everything I can for them before sending them off with a different team, and I may never find out what happened or even if they lived. People come in from overdosing on something. We get them stabilized and send them out just hoping they won’t fall off the wagon again. In those few moments I have with them, I have to give all my expertise (limited as it is), all my hope for them, and some joy to ease their fear. Then, when that time is up, I leave and do it again for the next patient. Every person I encounter, I want to see them healed, but that isn’t my place to force that. I have to trust my team, the other teams in the hospital, and the patient themselves. In doing that, if there is success, it isn’t mine alone. If there is failure, it isn’t all my fault. I have to give everything and then let go peacefully. Same can be said for raising our children and so many areas of life. Do what you can, and be free of the outcome. “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.” Philippians 4:6-7
ANNOUNCEMENTS: – CSAUP burpee run thing by Wolfpack on Sunday – 5k on the 26th Juicy J – IronPax is live!
COT: Prayers were offered up.
PLAYLIST:
WARMUP: SSH x 33 5 burpees Imperial walkers 5 burpees Slow squats 5 burpees Merkins 5 burpees Stretch OYO while workout is explained
THE THANG: hyrox style: complete exercise then lap around the park 50 thrusters Angry bear crawl 25 man makers weighted lunges 1:1 50 rows Burpee broad jumps 50 merkins Shout out to Pebbles for crushing the workout and lapping, I think, everyone.
MARY: Coupon WW2 Leg raises Heel taps Plank
MOLESKINE: Be free of the outcome. Working in the ER means being prepared for anything to come through those doors with no warning. It also means that I rarely see how people end up. Someone comes in with a stroke or heart attack, and I have about five minutes to do everything I can for them before sending them off with a different team, and I may never find out what happened or even if they lived. People come in from overdosing on something. We get them stabilized and send them out just hoping they won’t fall off the wagon again. In those few moments I have with them, I have to give all my expertise (limited as it is), all my hope for them, and some joy to ease their fear. Then, when that time is up, I leave and do it again for the next patient. Every person I encounter, I want to see them healed, but that isn’t my place to force that. I have to trust my team, the other teams in the hospital, and the patient themselves. In doing that, if there is success, it isn’t mine alone. If there is failure, it isn’t all my fault. I have to give everything and then let go peacefully. Same can be said for raising our children and so many areas of life. Do what you can, and be free of the outcome. “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.” Philippians 4:6-7
ANNOUNCEMENTS: – CSAUP burpee run thing by Wolfpack on Sunday – 5k on the 26th Juicy J – IronPax is live!
COT: Prayers were offered up.
PLAYLIST:
Nothing Guaranteed but Death, Taxes, & Sandbags
Date: 2026-09-02 AO: Insane Train Q: El Capitan , PAX: Siri, Roadkill, Choo Choo, Argggg, Bulldog, El Capitan, Juicy J, 2 a dayz, @OfficerDangle FNGs: None COUNT: 9 CONDITIONS: clear, mid-70s
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men.
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan:
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men.
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan: