Tag: Steely

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[The Castle] The Roll of the Dice

Date: 2026-09-12 AO: The Castle Q: Steely , PAX: The Merchant, Mr. Pancake, Horizon, Waymo (formerly Space Baby), Dr. Brown Slip, Creatine, hambone, Louis DeMarco, Steely, Locksmith FNGs: None COUNT: 10 CONDITIONS: Humid
WARMUP: 20 IC SSH Michael Phelps OYO 10 IC Arm-Circles F/R
THE THANG: Team A/B Rope Pulling One PAX Role Exercise Dice to choose exercise, then they roll two additional dice and multiply to get the number of reps. Once all team members complete a rope pull round, Team runs a lap around the field. We completed three rounds Finished the last 10 minutes playing ultimate football. In-between possessions the control team does 5 Merkins, receiving team does 5 squats.
MARY: None
MOLESKINE: Not much, some confusion in my directions
ANNOUNCEMENTS: Check Slack
COT: Mr. Pancake dog tore its ACL, yes animals have ACLs. Prayers for its surgery and prayers for affordability
PLAYLIST: Zack FM
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[The Castle] The Castle – Row Row Row your boat

Date: 2026-09-05 AO: The Castle Q: Dilbert , PAX: Waymo (formerly Space Baby), Pep, Makita, Dilbert, Happy Trees, Horizon, Dr. Brown Slip, Flipper, Strutter, Steely, Butterfingers, hambone, Creatine, Hipster, One Inch, My pleasure FNGs: None COUNT: 16 CONDITIONS: warm
WARMUP: mosey to the stations
THE THANG: 16 stations – 2 min each — 20 sec rest (changeover
See the photo for the stations
MARY:shoulder mobility stretches and 90 sec of flutter kicks
MOLESKINE: lots of mumblechatter and initial talks of being proud I knew when to start
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: see photos

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[The Castle] Pre-party run

Date: 2026-09-05 AO: The Castle Q: Strutter , PAX: Makita, Happy Trees, Dr. Brown Slip, Flipper, Strutter, Steely, hambone, Waymo (formerly Space Baby) FNGs: COUNT: 8 CONDITIONS: Hot and dark. WARMUP:
THE THANG: 2+ miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Line Hopping

Date: 2026-09-01 AO: Tire Station Q: Steely , PAX: Horizon, Locksmith, One Inch, Happy Trees, Butterfingers, Splitter, Steely FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP:see photos
THE THANG:see photos
MARY: We Mary’d for time going around having the PAX choose a exercise
MOLESKINE:
ANNOUNCEMENTS:
COT: We were able to name our second time FNG Keith – aka One-Inch. One-Inch’s M is expected, prayers him and others in our PAX
PLAYLIST: NONE
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[The Castle] The Castle

Date: 2026-08-29 AO: The Castle Q: Dr. Brown Slip , Mr. Pancake PAX: Locksmith, Dilbert, Waymo (formerly Space Baby), Pep, Creatine, hambone, Mr. Pancake, Strutter, Steely, Happy Trees, Fabuloso, Dr. Brown Slip, Flipper, Barney, Cross-stitch FNGs: None COUNT: 15 CONDITIONS: B-E-A-UTIFUL
WARMUP: SSH, Squats, LB Arm Circles F&B, Casual Harassment of Steely
THE THANG: DOLLYBALL
Count by 2’s, Mr. Pancake Team 2 Lead. All mosey to soccer field – Team 2 with coupons.
Round 1 Split into two teams. First team to 20 wins. – Team that scored: 10 Merkins – Team that got scored on: 10 Hello Dollies
The scoring piled up quickly as PAX discovered the challenge of simultaneously jumping, hitting a volleyball, and maintaining dignity.
Result: Team 2 wins.
Reward for Team 2: 15 Coupon Overhead Presses
Punishment for Team 1: Field suicides with 10 squats at each turning point.
Round 2 Counted off again and formed new teams. Modified rules: – Team that scored: 10 Squats – Team that got scored on: 10 Hello Dollies
To keep everyone honest, the Q introduced the dreaded “Jolene” audible.
Jolene Rule: At random, one unlucky PAX was selected to perform 5 blockees while the game continued without mercy.
The combination of volleyball, coupon work, Hello Dollies, and surprise Blockees produced equal amounts of fitness and comedy.
Time expired before the second game could reach 20.
MARY: None. Time was called before a formal Mary due to the fierce Dollyball competition and excessive time spent watching grown men mistime volleyball jumps.
MOLESKINE: A great way to celebrate one year in F3. Dollyball revealed two universal truths: gravity is undefeated, and hand-eye coordination has an expiration date. Plenty of laughs, plenty of mumble chatter, and just enough athleticism to justify the Hello Dollies.
ANNOUNCEMENTS: ML Rose – 4:13 Strong Benefit – October 21
COT: Prayers for PAX
PLAYLIST: 100% mumble chatter. No speakers needed when you’ve got grown men heckling each other.
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[Iron Giant] Iron Giant

Date: 2026-08-31 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Happy Trees, Creatine, Steely FNGs: None COUNT: 5 CONDITIONS: I thought nice, but ended up warm. A few weeks of summer left
WARMUP: SSH, Good mornings, arm circles, type writters
THE THANG: Round 1 of 6 exercises – 10 reps each Curls, Squat, upright row, bent over row, over the shoulder throw and heavy bat obliques After 10 reps of each we did 2 min of kettle bell swings and 2 min of heavy BBSU Round 2 – Repeato 1:30 of kettle bells and 1:30 of heavy BBSU Speed walk to the end Calf raises back -40 raises then walk back Round 3 – Repeato 1 min of kettle bell and 1 min of heavy BBSU Round 4 – Repeato 30 sec of Kettle bell and 30 sec of heavy BBSU
MARY:None – we grinded until the end
MOLESKINE: decent mumblechatter on various topics
ANNOUNCEMENTS: Check slack, keep giving F3 away, and Oct 5th 5K supporting Wounded Warrior
COT: Prayers for the travels some PAX have coming up
PLAYLIST: F3 Rock hits
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[The Castle] Pre-party run

Date: 2026-08-29 AO: The Castle Q: Strutter , PAX: hambone, Strutter, Steely, Dr. Brown Slip, Flipper, Cross-stitch FNGs: COUNT: 6 CONDITIONS: Nice WARMUP: Calf stretches THE THANG: A very quick 2+ miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Run & Carry Coupon Circuit

Date: 2026-08-25 AO: Tire Station Q: Steely , PAX: Steely, Cross-stitch, Happy Trees, Splitter, Horizon, Locksmith, Tigger, Keith FNGs: 1 Keith COUNT: 8 CONDITIONS: 60s and perfect
WARMUP: 20 IC SSH 30 sec high knees 30 sec butt kicks 10 IC Arm Circles Forward/Reverse 20 alternating reverse lunges
THE THANG: Everyone has a coupon, we conducted 8 rounds, with one of the PAX as the timer for each round running a lap around the parking lot. In between rounds the PAX moved around the parking lot roughly 50 ft in a different carry. 1. Squats/Suitcase Carry Right hand 2. Overhead Press /switched to left hand 3. Bent over rows / front rack carry 4. Lunges / goblet carry 5. Curls / front farmers carry 6. Deadlift / overhead carry 7. Thrusters / bear hug carry 8. Pax choice / suitcase carry switching mid way
MARY:
30 IC Flutter kicks 20 cnt leg lovers LBCs to time
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for PAX members who have recently had a baby and those expecting.
PLAYLIST:
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[The Discipline] The Discipline

Date: 2026-08-26 AO: The Discipline Q: hambone , PAX: Happy Trees, Steely, hambone FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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[Iron Giant] Iron Giant

Date: 2026-08-24 AO: Iron Giant Q: hambone , PAX: Horizon, hambone, Steely, Happy Trees, Creatine FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: