Category: Atlantis

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Our mumblechatter goes to 11

Date: 2026-02-19 AO: atlantis Q: SalPal PAX: Salami, Faulker, Puzzlah, Subway, Oatmeal, sooner, Pole Dancer FNGs: None COUNT: 8 CONDITIONS: Moist.
WARMUP: Mumblechatter.
THE THANG: Merkin + Leg Ladders up and down. Ample mumblechatter.
MOLESKINE: T-Claps to Faulker for making it after a long day, and Puzzlah prototyping another AO pre-party. Oatmeal is leading (1) a rugby Q at Handsomizer with Puzzlah and (2) Highland Games 2026 at Atlantis, dates TBD.
ANNOUNCEMENTS: Holy Smokers, Merkin Madness.
COT: Be kind to people.
PLAYLIST: 2010 Alt Rock Comfort Food.
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Don’t Make Eye Contact

Date: 2026-02-12 AO: atlantis Q: Hair Band PAX: SalPal, Puzzlah, Safety Man FNGs: None COUNT: 4 CONDITIONS: a wee bit nippy
WARMUP: 50 SSHs Mosey
THE THANG: 2 sets of: 27 Australian pushups 27 toe touches 27 pickle pounders 27 APD 27 monkey humpers
2 sets of 3 burpees every 30 seconds for 4.5min
Suicides until 2min warning
Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock Saturday 02/14 at 0600, see -f3-nashville-general and 3rdf for details – Holy Smokers 02/19 Hipster’s home 1900, see -f3-nashville-general & 3rdf for details – after-hours every week! See channel for details – AOQ Grow School 03/14 at pain-train
COT: Traveling mercies, work, kids, health of friends, new life
PLAYLIST: https://open.spotify.com/playlist/0QevPuf9eC8EGgUXjxiyzy?si=3nUHa1RDRaa6KnEUnk-WCw&pi=ATsK-rrzTq-Tl
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Eat It

Date: 2026-02-05 AO: atlantis Q: Firefox PAX: Pole Dancer, SalPal, Squatter FNGs: None COUNT: 4 CONDITIONS: Frigid, but not icy
WARMUP: Quick mosey to the pavilion and some stretches while the playlist was queued up.
THE THANG: Part 1: The real warm-up. SSH with Burpees whenever we hear “Eat It” during the seminal classic “Eat It” by Weird Al. ~30 burpees.
Part 2: Tabata stations (45s on, 15s off) with Planks between circuits. – kettlebell swing – Bulgarian split squats – Upright KB row – Jump Squats – Tricep Dips – Goblet Squats Started at a 45s plank, increasing by 15s each circuit. On circuit four, dealer’s choice change-up of the stations: – KB halos – Incline merkine – Bent over KB rows – Step-ups – IYTs – KB swings Ended on a 1:45 min plank.
MOLESKINE: Check the playlist!
ANNOUNCEMENTS: Shieldmock and Holy Smokers. Check Slack.
COT: Gratitude and some quiet meditation
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The Thawing of Atlantis

Date: 2026-01-29 AO: atlantis Q: Squatter PAX: Pole Dancer, SalPal, Puzzlah FNGs: None COUNT: 4 CONDITIONS: Cold, frozen mist
WARMUP: SSH High knees Butt-kickers WMH-RS-Twist Merkins Squats
THE THANG: SB Clean & Press KB Swings Front squats with block Tricep extensions with DB Mosey X2
SB Deadlifts KB Shoulder Rows Curls with block American hammers with DB Mosey X2
SB Lunges KB Single Arm Rows Chest press with block Flutter Kicks with DB Mosey
Burpees Jump squats Merkins with toe touch Side lunges Mosey
MOLESKINE: PAX shared gratitude
ANNOUNCEMENTS: Check slack
COT: Tailgate coffee
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Snow Prep

Date: 2026-01-22 AO: atlantis Q: Subway PAX: sooner, Pole Dancer, Puzzlah, Shakira FNGs: None COUNT: 5 CONDITIONS: foggy
WARMUP: stretching
THE THANG: coupon work Rnd 1 – 2 rounds 25 step ups – per leg (pace setter) Coupon shoulder press Coupon incline push ups Coupon Skull crushers Coupon curls
Rnd 2 – 2 rounds 25 dips (pace setter) Coupon side bends Decline pushups Coupon single armbent row pulls Coupon truck drivers
Rnd 3 – almost 2 rounds
20 WW1s Plank Hollow body hold Box cutters Alabama Prom dates
MOLESKINE:
ANNOUNCEMENTS:
COT:
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Fire on the mountain

AO: atlantis
Q: Puzzlah
PAX: Pole Dancer, SalPal
FNGs: None
COUNT: 3
CONDITIONS: not bad

WARMUP: show up at 5:32

THE THANG: mosey to mt. kentucky, stopping for 10 push ups at every cross street.

Sprint 1/3, walk back
Sprint 2/3, walk back
Sprint all the way up and down the far side
Sprint up the far side, walk back
Sprint all the way up, walk back
Sprint 1/3 way up, walk back

The walks should have been jogs but Im a bit lazy.

Mosey back to startex. A little less than 3 miles round trip

MOLESKINE:
Dig into some art. We jammed to some Grateful Dead today in remembrance of Bob Weir and I admitted it was a cultural blindspot for me. Be curious, keep learning, and dive into the uncomfortable.

ANNOUNCEMENTS: see slack

COT: :v: and :heart:

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Deck of Step Ups

AO: atlantis
Q: Pole Dancer
PAX: Vector, porcelain, SalPal, Firefox, Puzzlah, Subway
FNGs: None
COUNT: 7
CONDITIONS: comfy

WARMUP: Broga followed by a mosey around the complex, ending at the Pizza Hut

THE THANG: Deck of Death!

Diamonds: Merkins
Heart: Step-Ups (ouch)
Spades: WW1s
Clubs: Squats
Joker: 15 Burpees
Aces: Exercise followed by either a lunge to the benches or 25 dips

ANNOUNCEMENTS: LeanPAX in full swing, upcoming October partner F1 event coming up

COT: Prayers for Vector’s daughter returning to school, Porcelain’s M in her new promotion and leading through the loss of her coworker, all kids going back to school for a happy and healthy semester, and the family and community of Renee Nicole Good, tragically murdered by ICE in Minneapolis.

PLAYLIST: For the workout- haven’t been able to put down Turnstile’s album Never Enough, listened start to finish. For coffeteria, a timely backdrop of Gil Scott-Heron’s “Pieces of a Man.” As relevant today as it was in 1971.

https://open.spotify.com/album/52yD51X7yDinwlg6tbCtpP?si=aB8ROkAqQc21wQgcWxnmzg

https://open.spotify.com/album/3Iny1eqJMoqU1I1UoUbVQl?si=S-4hWfuJQYyWsfQhj-Hhuw

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12 Days of F3

AO: atlantis
Q: Pole Dancer
PAX: Squatter, Toothless, SalPal, Subway, Faulker
FNGs: 1 Faulker
COUNT: 6
CONDITIONS: Merry and Bright

WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!

THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!

First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees

ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!

We’re shut down on Christmas, enjoy the holiday!

Convergence at Stronghold for New Years Day, we’re shut down that week as well!

COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.

PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ

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Hot Rod

AO: atlantis
Q: Focker
PAX: Michael Bonds, Wet Wipes, Subway, Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 7
CONDITIONS: perfect

WARMUP: some basic active warm up stuff

THE THANG: while one PAX drug a large punching bag and then switched to overhead ruck carry other PAX did the following:

HOT
Hand release merkins
Overhead Merkin (dry docks)
Toe raises
ROD
Really hard squats (mucho leggo)
One legged bridges
Dead bugs

H – Horizontal Push
Push-ups
O – Overhead / Vertical Work
dive-bomber push-ups
T – Trunk/Core
low plank
R – Really hard squats
O – Open-Chain Lower Body
Lunges
D – Dynamic Movement
mountain climbers

MOLESKINE: just some good fellowship with good dudes

ANNOUNCEMENTS: you know where to look!

COT: thankful for this community and these men in particular

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Mumblechatter perfection

AO: atlantis
Q: Wolfpack
PAX: Toothless, Siri
FNGs: None
COUNT: 3
CONDITIONS: Short sleeve pants and long sleeve shirts.

WARMUP: Mosey around the park

THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total

Bear crawls and crawl bears up and and down the parking lot between rounds

Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT

Mosey back to Startex

MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.

ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…

COT: Grateful for F3 and the fellowship that comes with it.