Author: hambone

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The Knoll

Date: 2026-05-12 AO: The Knoll Q: Pebbles , PAX: Pebbles, Half Lyfe, Juicy J, AAA FNGs: COUNT: 4 CONDITIONS:
Warmup: SSH, BACS, Slow Merkins, LSS, Indian run the hill
The thang: Team Murph 2 Move the weight. Every group is exercising while one group is moving weight to and from the back stop. Once total weight is moved, rotate.
Once the weight arrives from Playground at the backstop and rotation happens, group doing merkins carries weight back. Once weight arrives back at playground and rotation happens, group finishing pull-ups moves weight back to backstop.
All SBs / coupons piled together separate into (4) groups To start: Group 1 (bars) pull ups Group 2 MOT Group 3 (Backstop) merkins Group 4 (playground) squats
Leave room For Indian run to finish. Depending on group you can adjust weight, length of run, etc.

WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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No Slack in the Rope

Date: 2026-05-12 AO: Tire Station Q: Steely , PAX: Squatter, Butterfingers, Cross-stitch, Splitter, Country Parkour, Fabuloso, Steely, Locksmith, Mr. Pancake, Dilbert, Chris Lopez, One Wheel, Henry(back hand spring) FNGs: 1 Henry(back hand spring) COUNT: 13 CONDITIONS: Brisk
WARMUP: 25IC SSH 15IC Imperial Walkers 15IC Hillbillies 10F/R Armcircles 15IC Toy Soldiers Good Mornings OYO 20Sec. High Knees 20Sec. Butt Kicks
THE THANG: Two teams competition style One team member must pull the rope attached to the tire 25ft The rest of the team does 20 Merkins, 20 Squats, hold a plank until the entire team finishes ROTATE First team to finish choice the other teams punishment. Secret was revealed that both teams punished each other and themselves.
Mosied to greenway and performed punishment, team 2 had to bear craw while team one had to broad jump about 50-100ish yards. PAX held plank or squat until all finished. Teams swapped the “punishment” back.
10 minutes of AB work. 40 sec work/20sec rest Flutter Kicks Freddie Mercuries American Hammers High Plank Heel Touches Big Boy Sit-Ups Leg Raises Box Cutters Shoulder Taps Low Plank
Finished with BOAT – CANOE
Mosied to start, circled up and stretched for the last two minutes.
MOLESKINE: “Where did you get the ropes?” “Can we skip Purple Rain?”
Lots of encouraging each other, just 40 seconds!
ANNOUNCEMENTS: North Nashville AOs T-Shirt orders link to be launched.
Check Slack
COT: Prayer for Squatter and his family Prayer for Mr Pancakes family after the loss of his aunt Prayers for Cross-Stiches mom needing back surgery
PLAYLIST: Classic Rock
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III Pillars

Date: 2026-05-12 AO: III Pillars Q: gov’t mule , PAX: Grape, Shania, LorelaiG, Haggis, Swiffer, princessaurora, t-cell, Go Fish, Harbaugh, wardas1, Two Face, gov’t mule, Anthony Ordained FNGs: 1 Anthony Ordained COUNT: 13 CONDITIONS: cold for May
WARMUP: SSH
THE THANG: circuits with running
COT: pray for PA’s brother and nephew
PLAYLIST: not just jam bands
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Tortoise and Hair Run #1

Date: 2026-05-12 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Young and Restless, Decaf, Barney, Michelin Man, Nut Spread, Mater, Tenderfoot, 13 FNGs FNGs: 1 13 FNGs COUNT: 21 CONDITIONS: Perfect running weather! 48 degrees and a beautiful sunrise.
WARMUP: SSH, Squats, IWs, Stretches
THE THANG: RUN!! We found the train today so there was some confusion about where to go (some of it real, some of it manufactured). Overall, not a bad first run. The first 4:13 Strong runner finished in 28:30 and the last 4:13 Strong runner finished in 44:00.
MOLESKINE: The first run is alway hard. The new men are trying to figure out what they have gotten themselves into and the F3 PAX are trying to decide how they want to engage. Now that we have the first run behind us, we can all settle in and enjoy the next five weeks together.
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Tora! Tora! Tora!

Date: 2026-05-11 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Giving Tree, Ultratecht, greyalbum FNGs: None COUNT: 4 CONDITIONS: Fine at first, then a lot of rain.
WARMUP: Mosey out to track and back GM WMH Arm circles Leg stretches
THE THANG: Murph Training!
Set of elevens on hill. Start with merkins at bottom of hill, run up hill to mailboxes and do squats.
Grab coupon and head to workout area for another set of elevens. Starting with pull ups, run 75% effort to end of path and do 4 count chest press.
3-4 minutes of slow mountain climbers to end. Switching from high to low plank. End.
MOLESKINE:
ANNOUNCEMENTS: Check the general page.
Sign up for an east side Q docs.google.com/spreadsheets/d/1eAK02OzXbZ9dtU7J66-lfDB-h0KhmEb4VFg3JgwTug0/edit?usp=drivesdk
COT:
PLAYLIST: Select songs from Phish at sphere April 18, 2026
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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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Detention

Date: 2026-05-11 AO: Detention Q: Tinkertoy , PAX: Focker, Tinkertoy, Matador, Deep State, Esposa, Movin On Up, Pedialyte, Sherpa, Leroy FNGs: None COUNT: 9 CONDITIONS: Gloomy. Rainy.
WARMUP: Dynamic: mosey, toy soldier, shuffle, but kick. Static: GM, hamstring, WMH, center reach, side reach, arm circle, shoulder press
THE THANG: 4 corners. 50 reps each corner. 3 rounds. Mode of transport: creepers/prisoner walks -Step ups -Box squat -Merkin -WW1
7s -Air squat -Merkin Mode of transport: Lunge
MOLESKINE: Esposa modified lunge with bear crawl. Brave. Bold. Inspiring.
ANNOUNCEMENTS: Struggle Endure ruck at 6am Saturday.
Leroy (DR) said he has been to workouts all around the country and this was the best one he has participated in pulled together under limited time.
COT: Leroy’s (DR) daughter getting married. Estranged. Wants to communicate and be involved but currently a one way street. Matador’s group of students attending a Christian conference. That they hear and respond to the gospel. Kids and children on the way for everyone.
PLAYLIST: Mountain Jam (33:38) Let the drummer kick (4:17) Sid & Nancy (3:10)
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Stoneboots

Date: 2026-05-09 AO: Stonewall Q: Down Under , Jason Callen (Deep Dish) PAX: moneyshot, Jason Callen (Deep Dish), floppydisk, Down Under, Lights out FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: