Tag: the-castle

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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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[The Castle] Dad Bod Run Club

Date: 2026-09-04 AO: The Castle Q: Strutter , PAX: Happy Trees, Strutter FNGs: COUNT: 2 CONDITIONS: Not horrible. WARMUP: Calf raises. THE THANG: Choose your own adventure this morning. Happy Trees ran some intervals and missed a turn. Ran 5+. YHC ran the Dad Bod loop with an extra half loop. 7.7 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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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[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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[The Castle] DBRC

Date: 2026-08-28 AO: The Castle Q: Strutter , PAX: Strutter, Cross-stitch FNGs: COUNT: 2 CONDITIONS: Gorgeous WARMUP: Wake up the hammies. THE THANG: 4.5 mile loop w/ a pit stop. Extra credit for YHC full 10k. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…