Tag: Roadkill

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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1979 – Smashing Pumpkins

AO: pain-train
Q: Chunks
PAX: Young and Restless, Pep, G-string, Cheeks, Roadkill, FLO, Squatter, Sooie, Wolfpack, Stubs, Half Lyfe, Hooters
FNGs: None
COUNT: 13
CONDITIONS: Perfect

WARMUP: Gave a 5 minute warning for the PAX to warm up.

THE THANG:

Partner Up and mosey to grab a coupon per team

Mosey to Church parking lot

Burpee Apocalypse

Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch

Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch

Round 3
Partner 1 Run
Partner 2 – Curls
Switch

Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch

Round 5
Partner 1 Run
Partner 2 Swings
Switch

Round 6
Partner 1 Run
Partner 2 Squats
Switch

Repeato! – Got to Round 4

Was great to see some guys pushing and racing each other back to their partners.

All of us took a mosey around the van corral and sprinted back to the coupons.

Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.

Stacked the coupons and mosey’d back to Startex

Finished up with another Burpee Apocalypse and some flutters.

MOLESKINE:

Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.

ANNOUNCEMENTS:

Check Slack or ask Wolfpack

COT:

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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Trails after rains

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Roadkill, Wolfpack, Pitmaster, Salami
FNGs: None
COUNT: 6
CONDITIONS: Wet

THE THANG: Ruck the trails

MOLESKINE: “The best ability is availability” – www.google.com/search?q=Bill+Parcells&sourceid=chrome&ie=UTF-8&mstk=AUtExfC8hroZRQHDT53cMlc2ERYKAzH9vZSWJFPL9dgunvihjimcR8Uy_00R1bG8rjTqjtcv0oOftDkdrFhk8sggjcbYZTB1Wp1yXa4Njs7qLKSCWdI4kxcjCgWPnKS-m…

ANNOUNCEMENTS:
– 10.19 Chiliteria led by Wolfpack
– 10.24 Overnight ruck CSAUP by F3 Spring Hill

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Nightmoves Gauntlet

AO: 1stf
Q: Half Lyfe
PAX: Half Lyfe, Firefox, Natural Ice, SalPal, Salami, Roadkill, CubCadet, Lady Liberty, Bushy (Brendan), Dog Chow (Luke), Quattro (Aaron)
FNGs: 3 Bushy (Brendan), Dog Chow (Luke), Quattro (Aaron)
COUNT: 11
CONDITIONS: Perfect calm, mid 70’s evening.

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH, Runners Stretch.

THE THANG: Thang 1:
Basketball Court: Suicides with merkins at each line increasing by 1 each line. Run to Monkey Bars 5 Pull Ups, Bear Crawl to tree (50ft), lunge back (50ft) to low bar and do 20 dips, run up hill (200ft), 5 burpee pull ups, 10 swing rows, 30 big boy sit ups, run to other playground (50ft), 10 Lt Dans, run down hill back to basketball courts (125ft) and start over.

Thang 2: Ring of burpee fire. Done to Johnny Cash’s Ring of Fire. PAX held plank then went around and did 1 burpee +1 each round. Got 2 rounds complete just in time.

MOLESKINE: Talked about F3 a little so FNG’s could get a good idea of what all it has to offer.

ANNOUNCEMENTS: Lots going on. Check Slack.

COT: count off, name-o-rama, named 3 FNG’s. Welcome Bushy, Dog Chow and Quattro! Glad you could join us. Hope to see you out again! Thank you all for making it out. You all killed it! Great job everyone!

Everyone met at Fat Bottom after. Great Fellowship! Grateful to be a part of this group! Thank you men!

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.

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HikeGPT

AO: the_eddy
Q: FLO
PAX: Roadkill, Stubs, Lady Liberty
FNGs: None
COUNT: 4
CONDITIONS:

Dark, not as cool as I hoped.

WARMUP:

Get acquainted with Bishop. Ivy and B perform sniff evaluation.

THE THANG:

Blue Trail. The Robot Apocalypse dominated the conversation.

MOLESKINE:

“The best revenge is to be unlike him who performed the injury.”

-Marcus Aurelius

Lagniappe Quote:

“Always forgive your enemies; nothing
annoys them so much.”

-Oscar Wilde

ANNOUNCEMENTS:

Night Moves this Thursday, 9/18! Led by Half Lyfe .

Don’t slack, check Slack.

FLO

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Buffet style

AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect

WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey

THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.

MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.

ANNOUNCEMENTS: see general channel

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9.9.2025

AO: the-knoll
Q: AAA
PAX: AAA, El Capitan, Gold Digger, Malibu, morning stār, Pebbles, Timber, Roadkill, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: clear skies, full moon, upper 50s/lower 60s

WARMUP:
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-Willie Mayes Hayes
-good mornings
-jumping jacks
-mosey down to both stop signs
-stretch

THE THANG:
Upper body Work:
As Many Rounds as possible is 20 minutes
Groups of 2. Partners alternate doing exercises below for 20 minutes.
5 – pull ups
10 – push ups
15- dips

Core work:
-one partner does core exercises the other runs to street and back, then switch.

Finished with a 45 second hang on pull up bar.

MOLESKINE: Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me.

Psalm 23:4

Reminder for me to lean on and trust in God, when fearful, anxious, and stressed.

ANNOUNCEMENTS: 9/11 convergence at Lipscomb

COT: