Tag: Wolfpack

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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.
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Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
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The High Road

Date: 2026-04-20 AO: The Eddy Q: Sooie , PAX: FLO, Sooie, Wolfpack, Stubs, Roadkill, Motorola FNGs: None COUNT: 6 CONDITIONS: brisk, baby!
WARMUP: suggested burpee apocalypse but had no takers
THE THANG: “An inconvenience is only an adventure wrongly considered; an adventure is an inconvenience rightly considered.” – G.K. Chesterton
6 brave PAX ascended the steep summit of Mt. Eddy with no guarantee of safe return. Mumblechatter was in abundance. We (I) contemplated the meaning of “no” in the F3 credo, considering the legal implications of adhering to an unqualified “no”.
Paused for some breathwork at the Pavilion atop Mt. Eddy. Wolfpack tempted me to lead the PAX in impromptu table lifting and carrying…but I resisted.
We descended returning to the parking lot 3 minutes behind schedule.
MOLESKINE: Learn to reframe life’s inconveniences as adventures.
ANNOUNCEMENTS: Holy Smokers at Squatter’s (Strutter? Splitter?) Bi-annual 9 square tourney at pain-train May 1.
COT: Prayers lifted in silence. Coffee enjoyed.
PLAYLIST: 90 bpm metronome
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Wolfpack Back to Back

Date: 2026-04-15 AO: Insane Train Q: Wolfpack , PAX: El Capitan, FLO, Juicy J, Derby, Wolfpack, Siri FNGs: None COUNT: 6 CONDITIONS: Perfection
WARMUP: Mosey around park
THE THANG:
Perform 1 rep MOT, politician back to start, perform 1 rep exercise, run to sandbag, repeat adding a rep to MOT and exercise each time up to 10 reps.
Round 1 and 3: MOT – SB Lunges Exercise – Merkins
Round 2 and 4: MOT – SB Murder Bunnies Exercise – Burpees
50 flutter kicks and 50 crunches between each round
MOLESKINE: Not a ton of mumble chatter, PAX came to work!
ANNOUNCEMENTS: Natural Ice posted a super big and awesome update in -f3-nashville-general. Go check it out and watch his video!
COT: We don’t know what the day ahead holds for us, but no matter what keep moving forward.
PLAYLIST: Manly grunts.
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Sunday 5 mile ruck

Date: 2026-04-12 AO: The Eddy Q: Juicy J , PAX: Wolfpack, Juicy J, Roadkill, Stubs FNGs: None COUNT: 4 CONDITIONS: perfecto
WARMUP:
THE THANG: almost 5 miles! Juicy no ruck.
MOLESKINE: Roadkill’s major announcement…. that he doesn’t “sport” but we will get him into golf eventually
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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Behold the turtle!

Date: 2026-04-06 AO: The Eddy Q: Wolfpack , PAX: Choo Choo, Stubs, FLO, Juicy J, Wolfpack, Roadkill FNGs: None COUNT: 6 CONDITIONS: Chilly to start
WARMUP: Huh?
THE THANG: Meadow loop
MOLESKINE: Lots of great mumblechatter as a group then separated into pairs for a bit. Classic Eddy cadence.
ANNOUNCEMENTS: CSAUP, F3Dads workout, check the slacks!
COT: “Behold the Turtle! Who only progresses when he sticks his neck out.” Encouragement to PAX to take a leap on actions you are holding back on or to push through environments that are holding you back. Put your neck out and progress!
PLAYLIST: Birds
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Longevity Training

Date: 2026-02-24 AO: the-knoll Q: morning stār PAX: Wolfpack, Papa Bear, Dirty Bird, Stubs, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: cold enough for sweat to freeze on the face … not too windy thankfully.
WARMUP: a proprietary combination of movements that you had to be present to experience.
THE THANG: Started with a lesson on overhand figure 8 with the rope. Paired up.
One PAX did a Body Builder Burpee with a roll x3, the other rope flowed with overhand figure 8, then switch.
Mosey to the backstop for 3 erkins and 3 step ups.
Back to it … one PAX lunged to the ground and did 3 dead bugs, the other rope flowed, then switch.
Mosey to the back of the park and drag an evergreen limb to the street.
MOLESKINE: – I love to share what I’m learning and thankful for the PAX being willing to try out some rope flow today. – For those that took a rope, here’s a https://youtu.be/3qBEEeqixi4?si=iCWBJqSHTPtE7iI2 and here’s a https://youtu.be/IVKbB7P0j0M?si=LKD1RCr-3W8cqmF4. If you want to get deeper into the practice DM me or text ma and I’ll show you some more free in depth training. – I’m enjoying my personal growth to be able to show up, be at ease and be present with you men vs. feeling anxiety around “leading correctly”.
COT: YHC talked about building some awareness of how our movements and motions in life shape others around us. Most of the time those around us (especially those we are entrusted to lead) are watching and mimicking what we do more than what we say.
Prayed us out with a blessing of loving care to fill our tanks so hope can spring up and overflow to others in our lives.
Stay curious my brothers, -m*
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Blood and guts

Date: 2026-02-18 AO: insane_train Q: SalPal PAX: Derby, Shakira, Choo Choo, Wolfpack, Pebbles, Piglet, Dirty Bird FNGs: None COUNT: 8 CONDITIONS: Money on trees everywhere. Great EC circuit led by Derby, Shakira and Piglet joined in.
WARMUP: 11’s, pullups x ruck x weighted squats.
THE THANG: EMOM, sprints, burpees, weighted iron mikes.
MOLESKINE: Pebbles dropped in, decided it looked too easy, left. Piglet gave a concurring opinion at coffeteria. Wolfpack forgot it wasn’t baseball practice and worked on his slide into 2nd base on the pavement. T-Claps to Piglet on the negative splits for the EMOMs. Good effort fellas. That was a tough one.
ANNOUNCEMENTS: Grow School, Holy Smokers, After Hours, check slack.
COT: Derby 2.1, Shakira work, other intentions unspoken.
PLAYLIST: Comfort food from personal playlist.
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Perseus’ Plank Powerset

Date: 2026-02-12 AO: the-knoll Q: Shakira PAX: Wolfpack, AAA, Roadkill, Link (2.0), Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: A brisk 30 degree gloom welcomed the few PAX who survived the first day of Shakira’s Racewalk school. Those who survived all the way to the end were rewarded with the first signs of Spring on the horizon: an early sunset!
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 10 low slow merkins, Mosey + heel/toe walk
THE THANG: We began with a 1 minute plank and an explanation of Perseus’ training advice: “If you want to be an Olympian, you need to be able to plank for 7 minutes.” By the end of the workout, we had 4 Olympic ready PAX and 2 Inchworm-Olympics level 2.0s.
Perseus’ Plank Powerset Pt. 1 3 x 4 stations (w/15 sec rest) – 1:00 Plank – 25 squats, then hold low squat – 1:00 dips (hold plank if tired) – 1:00 crunches (hollow hold if tired)
Inchworm Inchworm with Mountain Climbers, Shoulder Taps, & Bear Crawl as MOT
Perseus’ Plank Powerset Pt 2.  2 x 4 stations (w/15 sec rest) – 1:00 planks – 1:00 step ups – 1:00 merkins – 1:00 leg lifts
MOLESKINE: Consistent effort beats over night growth. A little investment every day into what matters most makes a world of difference.
ANNOUNCEMENTS: Shield Mock this Saturday morning. See main slack for details.
COT: Prayers for all those who weren’t present today and praise for having people our lives who can support us
PLAYLIST: The Beautiful Zombie podcast presented by Link and Churchill.