Tag: Steely

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[The Discipline] The Discipline

Date: 2026-09-30 AO: The Discipline Q: hambone , PAX: hambone, Creatine, Butterfingers, Dilbert, Steely FNGs: None COUNT: 5 I forgot my headlamp, and then I went back to get it, and then we did some ruck shuffling to keep up the pace.
Well done, and welcome to Goat Knuckle.
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[The Castle] The Castle – New duration – The Castle is now 1 hour

Date: 2026-09-26 AO: The Castle Q: Dilbert , PAX: Creatine, hambone, Steely, Dr. Brown Slip, Happy Trees, Dilbert, Mr. Pancake, Barney, Makita, Horizon FNGs: None COUNT: 10 CONDITIONS: friggin perfect
WARMUP: SSH, typewriters, arm circles
THE THANG: the 1 hr thang TABATA Round 1 – 1 min 40 sec on and 20 rest Stretchy band back pull Heavy bat shoulder rotation Curls Gas pump Abyss merkins Front raised shoulder hold 10 sec at a time 80 lb Sandbag squat thrust 30 lb Kettlebell swing toss as far as you can 55 lb Side lunges 100 lb Tombstone carry
Mosey to Makita car to fetch the frisbee
Round 2 – 30 sec on and 10 sec rest
5 v 5 Ultimate frisbee
MARY: none
MOLESKINE: lots of mubblechatter
ANNOUNCEMENTS: lots happening in October
COT:
PLAYLIST: various high energy songs
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Tire Station Bootcamp

Date: 2026-09-22 AO: Tire Station Q: Locksmith , PAX: Happy Trees, Cross-stitch, Splitter, Horizon, Locksmith, Steely, Flipper FNGs: None COUNT: 7 CONDITIONS:
WARMUP: Micheal Phelps Good Mornings Short Mosey
THE THANG:
10 tire flips out 10 Merks 10 tire flips back 10 Merks 10 tire flips out 10 decline Merks 10 tire flips back 10 decline Merks 10 tire flips out 10 Carolina dry docks 10 tire flips back 10 Carolina dry docks Mosey 10 incline rows on bar / 10 Merks (x3) Repeat tire flips out schedule dropping to sets of 5 on the flip side Mosey You call it for final 6min on your 6 Superman’s/planks/dead bugs/A Franklin’s/missing a couple there/Merks for final 30sec
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

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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