Date: 2026-06-09 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter FNGs: COUNT: 2 CONDITIONS: HUMID! WARMUP: 10 Ea IC SSH IW THE THANG: Mosey to the stairs, run to the top. 10 SDS IC. Mosey to the next set of stairs. 10 squats/std IC. Run to the top. 10 merkins IC. Mosey across to the next set of stairs. 10 diamond merkins IC. Run down the stairs to the bench. 10 dips IC. Repeato. Mosey to the tunnel for wall sits. Hold. Seated overhead presses 10 IC. Seated opposite ankle touches 10 IC. Repeato. Mosey to the end of the ruins. 5 burpees OYO. Loop around the circle. 5 burpees OYO. Mosey to the amphitheater snake up and down the stairs. Wall sits. Hold. Seated overhead presses. 10 IC. Mosey to the stairs for one more up/down. MARY: 55 LBCs MOLESKINE: Every week I hear someone say they didn’t know we have a nighttime workout. Please get the word out. ANNOUNCEMENTS: CSAUP 50 7/11 stairs climb. COT: Squatter, M, and family. Femur (Spring Hill), M, and family. PLAYLIST:
Tire Station Bootcamp
Date: 2026-06-09 AO: Tire Station Q: Locksmith , PAX: Fabuloso, Horizon, Beary Queen – BQ, Cross-stitch, Dilbert, Steely, Locksmith, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Rain
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Tortoise and Hair
Date: 2026-06-09 AO: Tortoise and Hair Q: Red Skull , PAX: Pearl (Jonathan Halter), hambone, Judy, Red Skull, Decaf, Swig, Young and Restless, Wham-O, Barney, Hair Band, Bumble Beattle, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy,, FNG1, FNG2, FNG3, FNG4, FNG5 FNGs: 5 FNG1, FNG2, FNG3, FNG4, FNG5 COUNT: 30 CONDITIONS: 73 degrees and very humid. Broke a sweat before we ended the warm-up.
WARMUP: Standard Pre-Run warm-up: SSH, Squats, IWs, Stretches and a little WMH on your own
THE THANG: RUN!! The usual 3 mile trek around the campus.
MARY: Working down the ladder of Burpees, Squats and WWI, starting at 10 each and making it to 6 before ending with 40 WWIs while waiting for everyone to join in.
MOLESKINE: Today, we had a slow start and a very sloppy finish. Unfortunately, that is how many men go through life. They choose the path of least resistance and buy into the lie that thy can get by with the bare minimum. The result is trading future success for immediate comfort. That is a bad deal every time.
ANNOUNCEMENTS: None
WARMUP: Standard Pre-Run warm-up: SSH, Squats, IWs, Stretches and a little WMH on your own
THE THANG: RUN!! The usual 3 mile trek around the campus.
MARY: Working down the ladder of Burpees, Squats and WWI, starting at 10 each and making it to 6 before ending with 40 WWIs while waiting for everyone to join in.
MOLESKINE: Today, we had a slow start and a very sloppy finish. Unfortunately, that is how many men go through life. They choose the path of least resistance and buy into the lie that thy can get by with the bare minimum. The result is trading future success for immediate comfort. That is a bad deal every time.
ANNOUNCEMENTS: None
[Iron Giant] Iron Giant
Date: 2026-06-08 AO: Iron Giant Q: Mr. Pancake , PAX: hambone, Dilbert, Mr. Pancake FNGs: None COUNT: 3 CONDITIONS: Cloudy, but dry
WARMUP: Mosey SSH
THE THANG: Upper, Cardio, Lower
Upper: 4 rounds (40, 30, 20, 10…although only got through two rounds)
Upper: -Merkins -Carolina Dry Docks -Curls -Tricieps -Overhead Press -Upright Rows
Cardio 1 minute each -Bag Carry -Mountain Climbers -Power Skips -Bear Crawl
Lower x 30 -Weighted Lunges -Squats -Dead Lifts
MARY: WWI Freddie Mercury’s LBC Planks
MOLESKINE:
ANNOUNCEMENTS: Convergence July 11 Leanpax begins after July 4th holiday
COT: Prayers for Squatters wife and their travel/treatment
PLAYLIST: The symphony of sweat from Dilbert, Hambone, and Mr. Pancake
WARMUP: Mosey SSH
THE THANG: Upper, Cardio, Lower
Upper: 4 rounds (40, 30, 20, 10…although only got through two rounds)
Upper: -Merkins -Carolina Dry Docks -Curls -Tricieps -Overhead Press -Upright Rows
Cardio 1 minute each -Bag Carry -Mountain Climbers -Power Skips -Bear Crawl
Lower x 30 -Weighted Lunges -Squats -Dead Lifts
MARY: WWI Freddie Mercury’s LBC Planks
MOLESKINE:
ANNOUNCEMENTS: Convergence July 11 Leanpax begins after July 4th holiday
COT: Prayers for Squatters wife and their travel/treatment
PLAYLIST: The symphony of sweat from Dilbert, Hambone, and Mr. Pancake
A Taste of Colorado 🤠 🐎
Date: 2026-06-09 AO: Middle Tooth Q: Toothless , PAX: Esposa, Toothless, Pep, DrRupp, TheShield FNGs: None COUNT: 5 CONDITIONS: Rain threatened in the forecast but it was just gray and breezy, surprisingly dry actually on that manicured field!
WARMUP: A little broga followed by active warmup e.g. skips, shuffles, toy soldiers, etc.
THE THANG: A Taste of Colorado :face_with_cowboy_hat: :racehorse: Head to the field
Barrels Relay PAX run the barrel pattern one at a time. The waiting PAX perform static exercises AMRAP and cycle until all PAX have completed the barrel pattern. Incorrect pattern results in a time penalty. PAX must beat their group time each round to avoid a penalty.
Round 1 – Prisoner Squats Round 2 – Merkins Round 3 – WWI’s Round 4 – Hillbillies
Stampede Bear crawl sharks and minnows. Simple as that. 3 rounds.
Climbing Pikes Peak The Manitou Incline is a set of 2768 railroad tie steps gaining 2000ft of elevation in a mile. Let’s climb it. PAX perform 200 mountain climbers each, each side is half.
Quarter Horse Dash The namesake of the Quarter Horse, a primary stock and mountain horse breed, came from being the fastest at a quarter mile run. Three of four sides of the jogging track is exactly 1/4 of a mile. Run a lap with someone calling finish times. Continue to run laps and beat that time or your new time else be faced with AMRAP exercises for the remaining laps.
MARY: Dealers choice starting with 10 bucking broncos aka donkey kicks
MOLESKINE: Phew! I felt that one – maybe it was the humidity but there were several points that had me gassed. Barrels relay was a tremendous success with this group, with the time being improved upon every round from 1:51 down to a tie with the last round at exactly 1:41.05 for all PAX to complete the pattern. Stampede aka bear crawl sharks and minnows featured athletic feats and full football play calling, with Esposa having several diving tags and DrRupp and Toothless successfully running option and cross patterns to confuse the sharks for 3 rounds in a row as the remaining minnows. YHC cut down the 1/4 mile run after the first lap for time and energy bc if you can’t do it, don’t Q it! PAX still ran the field and back and kept it at a loping gate though. DrRupp topped things off with some wild yet controlled buckin’ broncos :muscle:
ANNOUNCEMENTS: – Check Slack, of course – Grow school this Saturday – 7/11 convergence with SLT handoff
COT: – Prayers for Pep, Toothless, TheShield
PLAYLIST: https://open.spotify.com/playlist/5RpkZbLODArnaWvGQy9QZq?si=44c98aa88f094928
As always, it was an honor to lead men! Thanks for coming out! — Toothless :tooth:
WARMUP: A little broga followed by active warmup e.g. skips, shuffles, toy soldiers, etc.
THE THANG: A Taste of Colorado :face_with_cowboy_hat: :racehorse: Head to the field
Barrels Relay PAX run the barrel pattern one at a time. The waiting PAX perform static exercises AMRAP and cycle until all PAX have completed the barrel pattern. Incorrect pattern results in a time penalty. PAX must beat their group time each round to avoid a penalty.
Round 1 – Prisoner Squats Round 2 – Merkins Round 3 – WWI’s Round 4 – Hillbillies
Stampede Bear crawl sharks and minnows. Simple as that. 3 rounds.
Climbing Pikes Peak The Manitou Incline is a set of 2768 railroad tie steps gaining 2000ft of elevation in a mile. Let’s climb it. PAX perform 200 mountain climbers each, each side is half.
Quarter Horse Dash The namesake of the Quarter Horse, a primary stock and mountain horse breed, came from being the fastest at a quarter mile run. Three of four sides of the jogging track is exactly 1/4 of a mile. Run a lap with someone calling finish times. Continue to run laps and beat that time or your new time else be faced with AMRAP exercises for the remaining laps.
MARY: Dealers choice starting with 10 bucking broncos aka donkey kicks
MOLESKINE: Phew! I felt that one – maybe it was the humidity but there were several points that had me gassed. Barrels relay was a tremendous success with this group, with the time being improved upon every round from 1:51 down to a tie with the last round at exactly 1:41.05 for all PAX to complete the pattern. Stampede aka bear crawl sharks and minnows featured athletic feats and full football play calling, with Esposa having several diving tags and DrRupp and Toothless successfully running option and cross patterns to confuse the sharks for 3 rounds in a row as the remaining minnows. YHC cut down the 1/4 mile run after the first lap for time and energy bc if you can’t do it, don’t Q it! PAX still ran the field and back and kept it at a loping gate though. DrRupp topped things off with some wild yet controlled buckin’ broncos :muscle:
ANNOUNCEMENTS: – Check Slack, of course – Grow school this Saturday – 7/11 convergence with SLT handoff
COT: – Prayers for Pep, Toothless, TheShield
PLAYLIST: https://open.spotify.com/playlist/5RpkZbLODArnaWvGQy9QZq?si=44c98aa88f094928
As always, it was an honor to lead men! Thanks for coming out! — Toothless :tooth:
The Knoll
Date: 2026-06-09 AO: The Knoll Q: Shakira , PAX: Shakira, Pebbles, Étouffée, morning stār, Bumblebee🐝 (2.0), Bear Grylls ʕ•ᴥ•ʔ (2.0), Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) FNGs: 2 Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) COUNT: 8 CONDITIONS: perfect conditions for a nice sweat followed by a light shower
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST:
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST:
Tora! Tora! Tora!
Date: 2026-06-08 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Giving Tree, Ultratecht, g-string FNGs: None COUNT: 3 CONDITIONS: humid
WARMUP: mosey, ssh, leg stretches
THE THANG:
Drop rest core circuit 30 seconds of work with 20 second rest, drops to 10 second rest 2nd time through and no rest for third and final set.
1. frog leg crunch 2. American hammers 3. Freddie mercuries (1-2-3 pause) 4. Leg lifts
Sevens – start with 6 strength workouts and 1 cardio, end with 1 strength and 6 cardio. Each exercise is 30 seconds of work and 10 second rest.
Strength 1. Boat pose shoulder press 2. Lateral lunge 3. Merkin with knee drive 4. Sumo squat to row 5. Crunchy frogs 6. Reverse lunge knee drive + press Cardio 1. Speed skaters 2. Power jacks 3. Burpees 4. Mountain climbers (8 count with merkin) 5. Ski downs 6. Box jumps
25 step ups each leg to end.
ANNOUNCEMENTS: look out for a night moves announcement in the near future
COT: gratitude for some good news for a friend of Third Coast
PLAYLIST: preDM
WARMUP: mosey, ssh, leg stretches
THE THANG:
Drop rest core circuit 30 seconds of work with 20 second rest, drops to 10 second rest 2nd time through and no rest for third and final set.
1. frog leg crunch 2. American hammers 3. Freddie mercuries (1-2-3 pause) 4. Leg lifts
Sevens – start with 6 strength workouts and 1 cardio, end with 1 strength and 6 cardio. Each exercise is 30 seconds of work and 10 second rest.
Strength 1. Boat pose shoulder press 2. Lateral lunge 3. Merkin with knee drive 4. Sumo squat to row 5. Crunchy frogs 6. Reverse lunge knee drive + press Cardio 1. Speed skaters 2. Power jacks 3. Burpees 4. Mountain climbers (8 count with merkin) 5. Ski downs 6. Box jumps
25 step ups each leg to end.
ANNOUNCEMENTS: look out for a night moves announcement in the near future
COT: gratitude for some good news for a friend of Third Coast
PLAYLIST: preDM
The Eddy
Date: 2026-06-08 AO: The Eddy Q: Motorola , PAX: Juicy J, Chains (Ryan Johnson), FLO, Stubs, Bean Burger (Fairview, TN), Legos, Roadkill, Motorola FNGs: None COUNT: 8 CONDITIONS: Warm, muggy, drizzle
THE THANG: Pavement, down the hill, up the hill, Blue trail to close it out.
MOLESKINE:
4 questions to ask yourself for immediate clarity with decision-making:
1. What does love require of me? 2. What is the wise thing to do? 3. What is the next right step? 4. What story do I want to tell?
Quotes coming from Andy Stanley and Michael Hyatt
ANNOUNCEMENTS: Summer Party Coming Up – Date TBD, leanpax starting July 5 (no processed foods, no added sugar, alcohol fine), talk to Juicy J for more details.
COT: Prayers for Legos dad.
THE THANG: Pavement, down the hill, up the hill, Blue trail to close it out.
MOLESKINE:
4 questions to ask yourself for immediate clarity with decision-making:
1. What does love require of me? 2. What is the wise thing to do? 3. What is the next right step? 4. What story do I want to tell?
Quotes coming from Andy Stanley and Michael Hyatt
ANNOUNCEMENTS: Summer Party Coming Up – Date TBD, leanpax starting July 5 (no processed foods, no added sugar, alcohol fine), talk to Juicy J for more details.
COT: Prayers for Legos dad.
Sunday 4 mile ruck/hike
Date: 2026-06-07 AO: The Eddy Q: Juicy J , PAX: Juicy J, Stubs FNGs: None COUNT: 2 CONDITIONS: excellent
WARMUP:
THE THANG: 4 mile ruck discussing our horror of ticks. Also made a new friend, an owl :owl:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 4 mile ruck discussing our horror of ticks. Also made a new friend, an owl :owl:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
[The Castle] The Castle
Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Fabuloso, Horizon, Pep, Chunks, Strutter, Flipper (Matthew), Dr. Brown Slip, Locksmith, Butterfingers FNGs: COUNT: 9 CONDITIONS: Amazing morning. WARMUP: Each of the following were 10 each IC. Side Straddle Peps Toy Soldiers Frankensteins Windmills Hillbillies THE THANG: The Men of the Northern District of Nashville (NDoN) took a tour of the Castle ground for a series of reasonable, and 1 unreasonable exercises. We began with 3 rounds of wall sits which included air presses, opposite ankle touches, and same side ankle touches all while maintaining our position. After the second set we took a small intermission for a round of Balls to the Wall. Our next round took place at the benches. Two rounds of dips and step ups dominate leg and nondominate leg sets were included. Round 3 took place at the picnic shelter. Rounds of inclined merkins and declined merkins. This is when the unreasonable stuff began. We stood in a line side by each for the Tunnel of Love. Round 4 to the playground. I gave the option for pull-ups or dead hangs. Round 5 we moseyed to the tennis court for a set of suicide runs. Round 6 to the bottom of the hill. Mahktar N’Deaye at the bottom with a sprint to the top of the hill. Squats at the top. 2X Back to Startex. MARY: 10 Flutterkicks IC 55 Least Beneficial Crunches IC MOLESKINE: Proud to be part of this group, and I’m excited to see it continue to grow. ANNOUNCEMENTS: CSAUP 50 Stairs on 7/11 COT: Squatter’s wife and family.
PLAYLIST:
PLAYLIST: