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The Driveway: CMKC Program | Week 5 Wednesday

Date: 2026-10-21
AO: The Driveway
Q: Legacy ,
PAX: Prestige, Legacy, 2 percent, Bone
FNGs: None
COUNT: 4
WARMUP: SSH, IMP W, HILL B, BOXER IN HIS CORNER, IMAGINARY SLAM BALL, IMAGINARY SAMURAI SWORD, RVE SWEEP (NON BOUNCE) THE THANG: WE DID WEDNESDAY WEEK 5 OF THE CMKC PROGRAM (MORE OR LESS)
MARY: WE CONCLUDED WITH A SERIES OF MORE SWINGS ALTERNATING WITH MERKINS AND BIG BOIS ANNOUNCEMENTS: GRUNT, OLD RAG
COT: ACCELERATE!

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The Highlands is Going Nuts

Date: 2026-10-22
AO: The Highlands
Q: LTD ,
PAX: LTD, Chef
FNGs: None
COUNT: 3
WARMUP: speed walk, chinook, world’s greatest, imperial walkers
THE THANG: we did a variety of exercise exercises using medicine balls that weighed from 8 to 10 pounds. Pencil pushers + walk ball between knees race. Monkey humpers + jump race with balls between knees. Side leg raises. Lateral lunges. Sumo squat + walk ball race. Copenhagen plank + jump ball race. Merkins transitioning to cobra kai. Make her happy, Burpee thrusters, lunge walk, cross body MARY: flutter kicks, knee pulls
ANNOUNCEMENTS: the grunge in Nov 7, Denver has a 2.0 coming up
COT: we talked about what makes today special. It’s international ALL CAPS day, but more importantly it’s national nut day. Today’s exercises were designed to be strange and different. They were designed to focus on our groin muscles and evoke some adolescent humor. We shared some quotes about how being unusual and different can lead to some great outcomes: “the reasonable man adapt himself to the world; the unreasonable, one persist in trying to adapt the world to himself.” Let’s go out today and be nutty.

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Compounding Interest

Date: 2026-10-22
AO: Olympus
Q: Hightower ,
PAX: Hightower, Doodles, OnlyFans, Dr Suess, Corkscrew (F3 The Capital), Drano, Nano, NOAA, Toolbox, Monk, Flea, Bean Counter, Alcatraz FNGs: None
COUNT: 13
WARMUP:
Lots of stretching & warmups, followed by fellowship lap.

THE THANG:
Compounding Interest:
Base Investment: 5 burpees then RickyBobbie lap
Then add 20 coupon curls, then base.
Then add 20 squat thrusters, then others.
Then add 20 bent over rows, then others.
Then add 20 kettle swings, then others.

MARY:
Ring of Fire exercises

ANNOUNCEMENTS:
Grunt: Nov 7, Olympus will be closed.
Book Club: 11/19

COT:
Take advantage of the life experiences and memories you create as these compound as the years continue in life. They will pay dividends as your children, family grows.

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The House Always Wins

Date: 2026-10-22
AO: The-Agency
Q: Gherkin ,
PAX: Gherkin, Rim Fire, Deliverance
FNGs: None
COUNT: 3
WARM UP
Side straddle hop, Imperial Blockers
Arm Circles, sprinklers, Michael Phelps, WMH, Cherry Pickers, WGS, Down Dog Cobra Kai

THE THANG
F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and the next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he rolls the Point or craps out.
– Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
– If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
– If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 7 reps of the point exercise and 5 penalty burpees, Exercises:
– 4 – Overhead Press
– 5 – Thrusters
– 6 – Coupon Curls
– 8 – Coupon Squats
– 9 – Mucho Leggos
– 10 – Bobby Hurleys

MARY
Flutter kicks, American Hammer with a coupon, LBCs

ANNOUNCEMENTS
– The Grunt on 11/7
– Old Rag hike 10/30-10/31
– 2nd Annual F3 Turkey Bowl on Saturday after Thanksgiving at Compound
COT
Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.” So counterintuitively, suffering leads to hope.
The hope Paul is speaking of is not wishful thinking but a confidential expectation. Biblically Paul is speaking of the hope, or expectation, that God will deliver on his promises. But even in agnostic terms, as we suffer through a trial, we develop a confident expectation that we will be victorious over that which caused our suffering.
So when we take glory in our suffering, or in F3 parlance, embrace the suck, we remind ourselves that ultimately we will prevail. This knowledge gives us greater confidence the next time we are faced with suffering.
Another reason to embrace the suck is for the people around us. When other people see us take glory when we are suffering, and then see the suffering produces endurance, and then character, and then hope (or a confident expectation), it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.