Buck on a Ruck

AO: the_eddy
Q: Sooie
PAX: Roadkill, Half Lyfe, Choo Choo, Sooie, Siri, Legos
FNGs: None
COUNT: 6
CONDITIONS:
Verily, the morn broke cold as a miser’s mercy. 26 degrees with a sly, needling breeze that whispered of winter’s oncoming siege. Old Man Winter had not yet unsheathed his frosted blade, yet his breath could be felt upon the nape.

WARMUP:
Nay.

THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.

At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.

Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.

Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.

But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.

MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.

ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.

COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!

The Great Beaver Beatdown 🦫 🌖

AO: pain-train
Q: Sooie
PAX: Siri, Roadkill, Juicy J, FLO, Cheeks, Sooie
FNGs: None
COUNT: 6
CONDITIONS: A perfect 55 degrees, slight breeze, and basked in the smile of the Great Beaver herself.

WARMUP: 3 Truths and a Lie (F3 Edition)
Each PAX took turns sharing three truths and one lie while everyone did Imperial Walkers. Guess correctly? Reward yourself with 10 squats. Guess wrong? Pay the penalty: 10 burpees.
If the majority sniffed out the lie, the storyteller took the burpee penalty instead.

By the end, we learned a few surprising things about our brothers, some believable, some definitely HR violations if true.

THE THANG: The Labors of The Great Beaver
Juicy J made a brief cameo, then sped off after the “warmup” in his Prius to “save his body” for “the tussle,” dashing our hopes for an epic 3v3 showdown. So, the remaining five brave souls launched a co-op campaign to conquer four brutal labors:
– Labor 1 at gazebo 1: 100 Alternating Hand Block Merkins (as a group)
– Labor 2 at gazebo 2: 200 WWII Sit-ups with Blocks (as a group)
– Labor 3 at gazebo 3: 300 Goblet Squats with Blocks (as a group)
– Labor 4: the team returned to gazebo 1 for the Table Carry Gauntlet: 1 PAX at the front, 1 PAX at the rear of the picnic table, 2 PAX performing farmer carries with blocks, 1 PAX carrying a single block solo. We rotated positions as fatigue set in.
Completed 2 full rounds of the 4 Labors.

MOLESKINE:
None, other than reflection on the joy of doing hard (stupid) things together.

ANNOUNCEMENTS:
– The Ascent (11/15) see Siri for details
– Pain train food drive, bring your non-perishables to pain train to help alleviate food insecurity in our community. See FLO for details.

COT: The Fellowship of The Beaver
Topics discussed:
– Siri’s unsolicited Zoom call contribution
– Apricot explosions (don’t ask)
– Chocolate milk + spicy peanuts + paintball = a questionable life choice
– Gallon Challenge CSAUP proposal
– FIRE! it isn’t anything.
– The mysterious inner workings of the male psyche
– Deep thoughts from shallow dudes
– Quantum entanglement and other things we don’t actually understand

Prayer Requests:
That none of our lives depend on opening a pickle jar for the next couple of days.

Thank you FLO for the Flo Joe and all who came out. Had a great time!

4 Part Dora

AO: the-knoll
Q: Stubs
PAX: Gold Digger, AAA, Stubs, Lady Liberty, Roadkill, El Capitan, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0, Icebox 2.0, Sandlot 2.0
FNGs: None
COUNT: 12
CONDITIONS: beautiful with a Beaver super Moon

WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table

THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs

MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3

ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend

COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!

Thomas the Train

AO: pain-train
Q: Derby
PAX: Wolfpack, Juicy J, Roadkill, Piglet, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Full Moon!

WARMUP: BACs, BACBACs, MNCs, Shoulder Press, Good Mornings, Willie Mayes Hayes, 6 Slow Merkins, Runners Stretch, PE Stretch

F3 Mission Statement and Credo

THE THANG: Link (2.0) led us in a Mosey around the park then we collected Coupons for those without sandbags.

THANG #1: Parking Lot 11’s: Merkins and Power Cleans traveling w/ weight.

10 Count followed by a Mosey around the park

THANG #2: 10 Chest Presses, 10 WWII’s, 10 Weighted Squats then run to Playground for Pull-up(s) per set complete (~5 sets complete).

10 Count followed by a Mosey around the park then stashed coupons.

MOLESKINE: Followed up with PAX on excellent conversations and date plans w/ my wife which were initiated by our prior commitment to schedule something with our significant others.

Recommended opening up those 2026 calendars and visit with family on marking time off for vacations/time together.

ANNOUNCEMENTS: Sooie on Q Friday and Chili Dip on Q Wednesday.

COT: Prayed us out

Thank you for the opportunity to lead this morning!

:horse_racing:

Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

H E double hockey sticks

AO: the_eddy
Q: Stubs
PAX: Pitmaster, FLO, Lady Liberty, Roadkill, Stubs
FNGs: None
COUNT: 5
CONDITIONS: chilly

WARMUP: none

THE THANG: The OG paved path

MOLESKINE:
Quote of the Day.
If you are going through Hell, keep going – Winston Churchill

Have been going through a lot at home and work. Must keep showing up and keep going.

ANNOUNCEMENTS:

COT: Lady Liberty closed us out in prayer

Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

In Honor of SalPal

AO: pain-train
Q: Wolfpack
PAX: FLO, Siri, Cheeks, Roadkill, Piglet, G-string, Chili Dip, Motorola, Juicy J (JBowman)
FNGs: None
COUNT: 10
CONDITIONS: Getting chilly

WARMUP: Hi I’m SalPal and I am not a professional.

THE THANG:

Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)

Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!

Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…

MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.

ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.

Tussle is 2 weeks out!

COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.

Reminder to PAX to take the time to do something to honor someone in your life.

Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partner’s work together to complete combined 20 Merkins, 20 WWII’s and 20 Squats then run to the “20” turnaround point for 2 burpees. Next 40 of each exercise then run to “40” turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!