Month: December 2025

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Cold 11s

AO: the-knoll
Q: Pebbles
PAX: The Merchant, G-string, Étouffée, Sooie, Roadkill, Link 1.0 from Houston!
FNGs: None
COUNT: 7
CONDITIONS: Coldest day yet. Beautiful sunrise.

WARMUP:
Side Straddle Hops
Bacs
Bac – Back’s
Take off running when Étouffée showed up late
Mosey to stop sign and back

THE THANG:
2 rounds of 11s.

Pull-ups and Carolina Dry Docks – wall sit for the six
Iron Mikes and Lt. Dan’s (aka ultimate Lt. Dan’s)

5 minutes of Mary

MOLESKINE:
We ran for 40 minutes and Mary for 5 minutes. Fantastic work by all Pax pushing through the leg fatigue.
Shoutout to Link 1.0 joining us from Houston. Roadkill for HCing even when he didn’t want to. Sooie for bringing the cups. Always good to see The Merchant! G-string and Étouffée for pushing the pace.

ANNOUNCEMENTS:
Christmas party next week.
Encouragement for Derby and Hair Band as the prep to run 50K on Saturday!

COT: Prayers were said to counteract the darkness and in anticipation of the coming light.

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WEIGHTsteros 2

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.

WARMUP: nil

THE THANG: Butt Stuff

Run the park lap

Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.

Partner Up. 2 rounds.

Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)

Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…

Mary for time

COT: Never Miss A Monday. See you next week

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Simple Instructions

AO: iron-giant
Q: hambone
PAX: Mr. Pancake, Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: 36 and raining

WARMUP: Simple .2 mile job

THE THANG:

(NOTE: all sandbags were 60, 70, or 80 lbs. Sandbag rotation command in effect)

1, 2, 3, …, 13 of:
Merkins
Sandbag Deadlifts
Sandbag Squats

1, 2, 3, …, 10 of:
Dips
Squats

1, 2, 3, 4, 5, 6, 7 of:
Sandbag lunges
Sandbag pulls
Hangs

Head back to the end for:

45lb plate drivers
45lb overhead hold

MOLESKINE:

1. Harder than YHC thought; workout was meant to be relatively easy. First round was supposed to go to 15, but I happily modified.
2. Dilbert uttered “I want to go back to bed” (paraphrased) during the 6th set of sandbag pulls. That’s the closest I’ve seen a man leave a workout and literally go back to bed since Poppa Lock did it at bomber.
3. Mr. Pancake showed no quit, but perhaps some regret.

ANNOUNCEMENTS: noneya

COT: Prayers for Station Camp (location may be wrong) girl paralyzed and trampoline park. Life changing, and not in an easy way.

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Forging a new path

AO: the_eddy
Q: Stubs
PAX: FLO, Roadkill, Stubs
FNGs: None
COUNT: 3
CONDITIONS: chilly with a light mist

WARMUP: none

THE THANG: all paved, to the picnic shelters and down along ensworth.

MOLESKINE: “we don’t get to choose our stories, but we do get to choose how we feel about our stories”
Katherine Wolf

ANNOUNCEMENTS: Christmas Party. Check slack

COT: prayers lifted up. Coffereeria by Flo

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[nashville-running] 11 mile trail run in Siberia

AO: nashville-running
Q: Spinal Tap
PAX: Spinal Tap, Natural Ice, Juicy J, Ross. Need to get him to F3 again and name him.
FNGs: 1 Ross. Need to get him to F3 again and name him.
COUNT: 4
CONDITIONS: Siberia

WARMUP: runners stretch, downward dog, “best stretch”

THE THANG: 11 mile Loop on paved trail

MOLESKINE: Good conversations and catching up

ANNOUNCEMENTS: Sweater party

COT:

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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Stonewall Frozen Tundra

AO: stonewall
Q: baggervance
PAX: Sugar mama, Juicy J, baggervance, Works for a Guy, Defrost. Wet Tap. , Karl Malone
FNGs: 1 Karl Malone
COUNT: 8
CONDITIONS: Ice Cold

WARMUP: light stretch

THE THANG: 5-6+ mi run to Negley

MOLESKINE:

ANNOUNCEMENTS: Dec 12th sweater party

COT: Prayer requests and prayer to close us out thanks to Bagger :pray: Meeting up w Grow School to discuss leadership and F3

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Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.

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Vector 8th Qversary – A Sampling of the Past

AO: bomber
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .

CONDITIONS: Slightly chilly but warm in our hearts

PLAYLIST: Legendary songs that sampled other works along with the originals

U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye

WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12

THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12

The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg

Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.

ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18

COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!