Date: 2026-07-21 AO: After Hours Q: Strutter , PAX: Strutter, Phillip Taylor, Choo Choo, Squatter, Flipper FNGs: COUNT: 5 CONDITIONS: Dark skies towards the end, but the rain held off. WARMUP: 20 SSH IC 20 IW IC 10 Windmills IC THE THANG: Mosey across the street to the top of the stairs, 10 burpees OYO. Mosey back down, Squatter found a shortcut so he went back for some extra steps. Mosey to the tunnel for a set of wall sits, air presses, and ankle touches. Mosey to the ruins, 10 each IC Irkins and derkins. Mosey back to the map. Four corners. SW corner, merkins, lunge walk to… SE corner, standard squats, broad jump burpees to… NE corner, diamond merkins, Bernie to… NW corner, Slow Deep Squats w/ a 30 second resting squat to finish, duck walk to… SW corner, Mahktar N’Deaye, sprint to… SE corner, Mosey to tunnel for more wall sits and a 30 second BTTW. Mosey back to the map. MARY: Flutterkicks and Rrrrrrrrrosalitas. MOLESKINE: There were a few weeks that I thought about discontinuing Afterhours. I was afraid it would never catch on. With 5 this week, it’s starting to build some momentum. I’m glad I stuck it out. ANNOUNCEMENTS: CSAUP 50. Get on a team! Our FNG from the Castle is now Happy Trees. COT: Prayers for Squatter’s MiL and FiL. They are really struggling. Of course for him and his 2.0 as well. PLAYLIST:
Sweatimus Prime
Date: 2026-06-29 AO: Westeros Q: Firefox , PAX: SalPal, Pep, Makita (Anderson Fader), Tim the Toolman, CubCadet, Sherlock, Spinal Tap, Papa Bear, Chunks, DintyMoore, Squatter, Firefox FNGs: None COUNT: 12 CONDITIONS: Swampy
WARMUP: Mosey to school steps 47 SSH 10 Merkins Stretch Mosey to playground
THE THANG: Mosey to the playground. PAX started with the first exercise from the list below, then ran. Then add the next exercise and all previously performed ones, then run. Rinse and repeat. Copious sweating ensued. 2 Frog jumps 3 Star jumps 5 Burpees 7 Pull-ups 11 Merkins 13 Incline merkins 17 Dips 19 Shoulder tap plank jacks (each side is a half) 23 Fire hydrants (each side is a half) 29 Monkey humpers 31 Buzzsaw planks 37 Plank jacks 41 Mountain climbers 43 Flutter kicks 47 WW1s
We got to buzzsaw planks and then did the last 4 exercises (shortening the 47 WW1s to 4+7=11 reps)
MARY: Mosey back to startex. Sweat some more.
MOLESKINE: HR was notified of tasteless shirt removals. Also, per SalPal , prime numbers can be classified by… :sleeping:
ANNOUNCEMENTS: CSAUP, 1st F AOQ handoff, etc.
COT: – Congratulations and support to SalPal’s family on welcome additions and welcome (professional) subtractions – Much love and support to Squatter and his family.
PLAYLIST: https://open.spotify.com/playlist/6jMXhCa6xZIWsVRndSt9sP?si=18ba1abec1ff4d30
WARMUP: Mosey to school steps 47 SSH 10 Merkins Stretch Mosey to playground
THE THANG: Mosey to the playground. PAX started with the first exercise from the list below, then ran. Then add the next exercise and all previously performed ones, then run. Rinse and repeat. Copious sweating ensued. 2 Frog jumps 3 Star jumps 5 Burpees 7 Pull-ups 11 Merkins 13 Incline merkins 17 Dips 19 Shoulder tap plank jacks (each side is a half) 23 Fire hydrants (each side is a half) 29 Monkey humpers 31 Buzzsaw planks 37 Plank jacks 41 Mountain climbers 43 Flutter kicks 47 WW1s
We got to buzzsaw planks and then did the last 4 exercises (shortening the 47 WW1s to 4+7=11 reps)
MARY: Mosey back to startex. Sweat some more.
MOLESKINE: HR was notified of tasteless shirt removals. Also, per SalPal , prime numbers can be classified by… :sleeping:
ANNOUNCEMENTS: CSAUP, 1st F AOQ handoff, etc.
COT: – Congratulations and support to SalPal’s family on welcome additions and welcome (professional) subtractions – Much love and support to Squatter and his family.
PLAYLIST: https://open.spotify.com/playlist/6jMXhCa6xZIWsVRndSt9sP?si=18ba1abec1ff4d30
Squatter Sendoff
Date: 2026-06-01 AO: Westeros Q: SalPal , Squatter PAX: CubCadet, Tim the Toolman, Pep, Makita (Anderson Fader), Chunks, SalPal, Shy Guy, Spinal Tap, bluemule, Squatter, The Merchant FNGs: None COUNT: 11 CONDITIONS: Exceedingly arrogant.
WARMUP: For the birds.
THE THANG:
Sally: Partner 1 Lunge Walks/Murder Bunnies, Partner 2 Swings + Pullups
Squatter: Hellish Tennis Ball Game, 22s of Merkins, Squats, Abs, moseys between every 2-3 sets.
MARY: A little bit.
MOLESKINE: Olivia Rodrigo is the OG, Shy Guy =/ Siri (let’s move on from it people), Cubby hates bunnies, murderous or otherwise.
ANNOUNCEMENTS: Grow School 6/13 at the-castle, Strutter 3 Part Birthday Party this week, Ultimate 11’s on 7/11, CSAUP 50, Check Slack
COT:
Squatter, for his wife and the next 22 days as they do treatment. Pep for his quarterly review. All other intentions unspoken or unmentioned in the backblast.
Squatter, we love you to pieces, prayers and blessings as you accompany your bride in this journey. We’ve got your back. Send us pictures and let us know if you need capital to launch F3 Tiajuana. I’m sure Natural Ice can find some money in the budget for a West Coast starfish effort.
PLAYLIST:
WARMUP: For the birds.
THE THANG:
Sally: Partner 1 Lunge Walks/Murder Bunnies, Partner 2 Swings + Pullups
Squatter: Hellish Tennis Ball Game, 22s of Merkins, Squats, Abs, moseys between every 2-3 sets.
MARY: A little bit.
MOLESKINE: Olivia Rodrigo is the OG, Shy Guy =/ Siri (let’s move on from it people), Cubby hates bunnies, murderous or otherwise.
ANNOUNCEMENTS: Grow School 6/13 at the-castle, Strutter 3 Part Birthday Party this week, Ultimate 11’s on 7/11, CSAUP 50, Check Slack
COT:
Squatter, for his wife and the next 22 days as they do treatment. Pep for his quarterly review. All other intentions unspoken or unmentioned in the backblast.
Squatter, we love you to pieces, prayers and blessings as you accompany your bride in this journey. We’ve got your back. Send us pictures and let us know if you need capital to launch F3 Tiajuana. I’m sure Natural Ice can find some money in the budget for a West Coast starfish effort.
PLAYLIST:
[The Castle] Pre-party run.
Date: 2026-05-30 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Horizon, Steely, Strutter, hambone, Squatter, Waymo (formerly Space Baby) FNGs: COUNT: 7 CONDITIONS: Nice! WARMUP:
THE THANG: 2+ fast miles before the Fabulous Fabuloso Q. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
THE THANG: 2+ fast miles before the Fabulous Fabuloso Q. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
[Pain Train] Pain Train
Date: 2026-05-29 AO: Pain Train Q: Squatter , PAX: FLO, El Capitan, Pebbles, Juicy J, Derby, Lady Liberty, Siri, Pitmaster, Squatter, Floppy Fish FNGs: 1 Floppy Fish COUNT: 10 CONDITIONS: Clear, purdy nice
WARMUP: SSH IW BAC Stretching Mosey while explaining the thang
THE THANG: Run the loop. Along the way do these exercises; 25 Merkins 20 Lieutenant Dans 5 Burpees 5 Pull-ups End loop with sandbag murder bunnies up to 1st pavilion, leave sandbag and return with burpee broad jumps Rinse-Repeat
MARY: Flutter kicks American hammers Up and Outs
MOLESKINE: Gave update on cancer healing journey for my M
ANNOUNCEMENTS: None
COT: Ended with prayer and coffee
PLAYLIST: None
WARMUP: SSH IW BAC Stretching Mosey while explaining the thang
THE THANG: Run the loop. Along the way do these exercises; 25 Merkins 20 Lieutenant Dans 5 Burpees 5 Pull-ups End loop with sandbag murder bunnies up to 1st pavilion, leave sandbag and return with burpee broad jumps Rinse-Repeat
MARY: Flutter kicks American hammers Up and Outs
MOLESKINE: Gave update on cancer healing journey for my M
ANNOUNCEMENTS: None
COT: Ended with prayer and coffee
PLAYLIST: None
Sisu Bootcamp
Date: 2026-05-28 AO: Sisu Q: Squatter , PAX: Steely, Squatter FNGs: None COUNT: 2 CONDITIONS: muggy
WARMUP: we warmed up
THE THANG: we worked out
MOLESKINE: we talked
ANNOUNCEMENTS: none
COT: we prayed
PLAYLIST: no music
WARMUP: we warmed up
THE THANG: we worked out
MOLESKINE: we talked
ANNOUNCEMENTS: none
COT: we prayed
PLAYLIST: no music
Titan
Date: 2026-05-27 AO: Titan Q: Juicy J , PAX: DintyMoore, Pep, bluemule, Juicy J, Natural Ice, Big Red, Spinal Tap, The Merchant, Chunks, Squatter, Makita (Anderson Fader), CubCadet, Reddish (Fairview) FNGs: None COUNT: 13 CONDITIONS: humid as the Amazon
WARMUP: Mosey around the park. Wake up the sleeping friends of the park, side straddle hops, night clubs renamed to Imperial walkers (Chunks fault), low slow squats, Willie may Hayes, arm circles and backpacks.
THE THANG: Partner TOSS Competition. 3 rounds. Non stop squats. Step back w partner. See who can last the longest. Side straddle hops when eliminated. DintyMoore and CubCadet champs.
PARTNER RACE 3 rounds. down the park w bouncy ball. Toss ball far as you can. Sprint. Burpee. Rinse and Repeat. DintyMoore, Squatter bluemule Spinal Tap Natural Ice and many other winners.
Circle of Doom Abs to Finish.
All winners got fresh new F3 Stickers. DintyMoore was the total points champ overall and won a gourmet coffee package.
MARY:
MOLESKINE:
ANNOUNCEMENTS: Summer Fling coming up
COT: pray for our brother Squatter wife and family. Give them strength and healing. Pray for The Merchant divorce settlement Pray for Tim the Toolman Aunt passed
PLAYLIST: Nickelback and Creed and Alien music
WARMUP: Mosey around the park. Wake up the sleeping friends of the park, side straddle hops, night clubs renamed to Imperial walkers (Chunks fault), low slow squats, Willie may Hayes, arm circles and backpacks.
THE THANG: Partner TOSS Competition. 3 rounds. Non stop squats. Step back w partner. See who can last the longest. Side straddle hops when eliminated. DintyMoore and CubCadet champs.
PARTNER RACE 3 rounds. down the park w bouncy ball. Toss ball far as you can. Sprint. Burpee. Rinse and Repeat. DintyMoore, Squatter bluemule Spinal Tap Natural Ice and many other winners.
Circle of Doom Abs to Finish.
All winners got fresh new F3 Stickers. DintyMoore was the total points champ overall and won a gourmet coffee package.
MARY:
MOLESKINE:
ANNOUNCEMENTS: Summer Fling coming up
COT: pray for our brother Squatter wife and family. Give them strength and healing. Pray for The Merchant divorce settlement Pray for Tim the Toolman Aunt passed
PLAYLIST: Nickelback and Creed and Alien music
The Murph
Date: 2026-05-25 AO: Tora! Tora! Tora! Q: Giving Tree , SalPal PAX: SalPal, Hipster, Natural Ice, Chunks, Squatter, Right Said, Waymo (formerly Space Baby), Giving Tree, Spinal Tap, Hipster Jr. and Hipster junior junior FNGs: 1 Hipster Jr. and Hipster junior junior COUNT: 10 CONDITIONS: Bit muggy
WARMUP: None
THE THANG: The Murph
WARMUP: None
THE THANG: The Murph
New AO Audit
Date: 2026-05-21 AO: Sisu Q: SalPal , PAX: hambone, Mr. Pancake, SalPal, Squatter, Tanto, Rabbi FNGs: 1 Rabbi COUNT: 6 CONDITIONS: Murky
WARMUP: Quick Active stretch
THE THANG: coupon-cides, death march, burpees and sprints
MARY: plank for time
MOLESKINE: lots of time interrogating FNG
ANNOUNCEMENTS: Murph, Spring Fling, Smokers, check slack
COT: children, sick family
PLAYLIST: Bleachers
WARMUP: Quick Active stretch
THE THANG: coupon-cides, death march, burpees and sprints
MARY: plank for time
MOLESKINE: lots of time interrogating FNG
ANNOUNCEMENTS: Murph, Spring Fling, Smokers, check slack
COT: children, sick family
PLAYLIST: Bleachers
[The Castle] Pre Run
Date: 2026-05-16 AO: The Castle Q: Steely , PAX: Squatter, Waymo (formerly Space Baby), Steely FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 2 mile pre run! It was pushing Steely limit but Waymo (formerly Space Baby) and Squatter were holding a perfect conversation. 8:45 average pace.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 2 mile pre run! It was pushing Steely limit but Waymo (formerly Space Baby) and Squatter were holding a perfect conversation. 8:45 average pace.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: