Date: 2026-06-05 AO: Bomber Q: Strutter , PAX: Shy Guy, CubCadet, Vector, Puzzlah, Pep, Papa Bear, Topps, Strutter, Tim the Toolman, Chunks, Steampunk FNGs: COUNT: 11 CONDITIONS: Beautiful morning. WARMUP: Thanks CubCadet THE THANG: Not 4 corners, 5 corners. Corner 1 squats/std Corner 2 merkins/std Corner 3 squats/s&d Corner 4 merkins/asst Corner 5 Mahktar N’Deaye Modes of transport between corners: Broad Jump Burpees Duck Walks Lunge Walks Bernies Assorted methods including Boo-Boo Bear Crawls, Standard Bear Crawls, and Sprints. 3 rounds of each. All exercises were done in cadence. MARY: 55 LBCs IC MOLESKINE: Thanks for being on the show. ANNOUNCEMENTS: Strutterfest ’26 COT: Squatter family, coach. PLAYLIST:
Bomber
Date: 2026-05-22 AO: Bomber Q: Pep , PAX: CubCadet, Pep, Tim the Toolman, Topps, Firefox, Steampunk FNGs: None COUNT: 6 CONDITIONS: Wet, dreary, drizzly
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
Bomber
Date: 2026-05-15 AO: Bomber Q: Hedwig , PAX: CubCadet, Hedwig, Pep, Tim the Toolman, Topps, Grape FNGs: None COUNT: 6 CONDITIONS: Dry
WARMUP:
THE THANG: Bruce Lee Training
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: Bruce Lee Film Music
WARMUP:
THE THANG: Bruce Lee Training
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: Bruce Lee Film Music
Bomber
Date: 2026-05-08 AO: Bomber Q: Spinal Tap , PAX: Vector, Papa Bear, DintyMoore, CubCadet, Black Lung, Pep, Spinal Tap, Sherlock, Topps FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST:
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST:
Bomber
Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Bomber
Date: 2026-04-10 AO: Bomber Q: Natural Ice , PAX: Crawlspace, Grape, Papa Bear, DintyMoore, Pep, Natural Ice, Sherlock, Hedwig, Right Said, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: Fanflippin Tastic
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
Bomber – Run and Situps
Date: 2026-04-03 AO: Bomber Q: hambone , PAX: Hedwig, DintyMoore, Vector, CubCadet, hambone, Papa Bear FNGs: None COUNT: 6 CONDITIONS: Warmish
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
Celebrating 56 Years Young
Date: 2026-03-13 AO: bomber Q: Vector PAX: Pep, Firefox, Tim the Toolman, Squatter, Sherlock, Title Max FNGs: None COUNT: 7 A tradition unlike any other . . . no, not the Masters. A Vector Birthday Q. This was the 9th one, which is crazy. I can’t seem to get rid of you HIMs.
For the theme, after some careful, thoughtful feedback (?criticism) from Michelin Man about branching out my playlists to, I don’t know< decades other than the 1980s, I opted to go with a playlist so new, you're afraid to park it in a downtown Nashville parking garage for fear of that first door dent. Despite what Natural Ice might say . . .
CONDITIONS: Cool (like the playlist)
WARMUP: For the 9th year in a row, SSH x my new age. (Some looks on the PAX faces of "Damn, why's he gotta be so old." LBAC x 11 (i.e. 5+6), Overhead Presses x 11, Seal Claps (complete with the porcelain bark c/o Title Max) x 11, RLBAC x 11, WMH and GM OHO, and Imperial Walkers x 11
THE THANG: After a side mosey to pay our respects to the now demolished McCabe playground (RIP pull up bars), back to the hill for
#1 5+6s (aka 11s) — squats at bottom; merkins at top
Then mosey to upper lot for #2 6 stations – do 56 reps of exercises (Mountain Climbers, Iron Mikes, BB sit-ups, Star Jumps, Shoulder Taps, and as a party gift, an exercise of your choice). Then 5 burpees just 'cause.
Mosey to startex for #3 DIDs (28 dips, 14 incline merkins, 14 decline merkins) x 2
Mary with Flutter Kicks, Hello Dollys, Leg Raises, and ending with 56 LBCs
ANNOUNCEMENTS: – Murder Mystery Party tomorrow – Holy Smokers — check Slack
COT: – Prayers for Title Max’s little girl, my kids traveling abroad, and all of the PAX coming and going for Spring Break – Thankful for all of the PAX for making me better each time I am out. Apologies Tim the Toolman for the profanity in the songs – you know the kids these days and their cursing.
PLAYLIST: – Private – The Neigbourhood – Dracula – Tame Impala – As Alive As You Need Me to Be – NIN – Glide – Neiked and Portugal, the Man – Basic Being Basic – Djo – Sex, Drugs, Etc. – Beach Weather – Opalite – Taylor Swift – Ready, Steady, Go! – Harry Styles – Your Direction – Goose – Distorted Light Beam – Bastille – Lost in Space – Foster the People – mangetout – Wet Leg
For the theme, after some careful, thoughtful feedback (?criticism) from Michelin Man about branching out my playlists to, I don’t know< decades other than the 1980s, I opted to go with a playlist so new, you're afraid to park it in a downtown Nashville parking garage for fear of that first door dent. Despite what Natural Ice might say . . .
CONDITIONS: Cool (like the playlist)
WARMUP: For the 9th year in a row, SSH x my new age. (Some looks on the PAX faces of "Damn, why's he gotta be so old." LBAC x 11 (i.e. 5+6), Overhead Presses x 11, Seal Claps (complete with the porcelain bark c/o Title Max) x 11, RLBAC x 11, WMH and GM OHO, and Imperial Walkers x 11
THE THANG: After a side mosey to pay our respects to the now demolished McCabe playground (RIP pull up bars), back to the hill for
#1 5+6s (aka 11s) — squats at bottom; merkins at top
Then mosey to upper lot for #2 6 stations – do 56 reps of exercises (Mountain Climbers, Iron Mikes, BB sit-ups, Star Jumps, Shoulder Taps, and as a party gift, an exercise of your choice). Then 5 burpees just 'cause.
Mosey to startex for #3 DIDs (28 dips, 14 incline merkins, 14 decline merkins) x 2
Mary with Flutter Kicks, Hello Dollys, Leg Raises, and ending with 56 LBCs
ANNOUNCEMENTS: – Murder Mystery Party tomorrow – Holy Smokers — check Slack
COT: – Prayers for Title Max’s little girl, my kids traveling abroad, and all of the PAX coming and going for Spring Break – Thankful for all of the PAX for making me better each time I am out. Apologies Tim the Toolman for the profanity in the songs – you know the kids these days and their cursing.
PLAYLIST: – Private – The Neigbourhood – Dracula – Tame Impala – As Alive As You Need Me to Be – NIN – Glide – Neiked and Portugal, the Man – Basic Being Basic – Djo – Sex, Drugs, Etc. – Beach Weather – Opalite – Taylor Swift – Ready, Steady, Go! – Harry Styles – Your Direction – Goose – Distorted Light Beam – Bastille – Lost in Space – Foster the People – mangetout – Wet Leg
From Foxes to Bears
Date: 2026-03-06 AO: bomber Q: Firefox , CubCadet PAX: Black Lung, Chunks, Papa Bear, Puzzlah, Pep, Tim the Toolman FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Mosey to parking lot. Broga
THE THANG: Firefox AOQ Farewell Starting at one end of the parking lot, PAX did a sequence of: – 40x plank jacks – 30x mountain climbers (each side is a half) – 20x merkins – run to end of the parking lot and back 4 full rounds. Maybe should’ve been 3. But we did 4. 10 WW1s 30s Hollow Body Hold 10 WW1s Hollow Body Hold until the playlist indicated it was time for a change…
Handoff to our new AOQ CubCadet! Mosey down to bottom of the hill 9s: star jumps at the bottom, bernie halfway up the hill, run the rest to the stop sign, then do squats to a full sit on park bench or wall
Return to startex. Extended Mary.
MOLESKINE: – Papa Bear and Tim the Toolman with the R-rated zingers – Promises of future coffeeterias at McD’s (on me and my gift card!) – 7 for coffeeteria at Star Bagel
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude, particularly for the support we all have for each other
Peace out. My Watch has ended, but I’m not going anywhere.
PLAYLIST: https://open.spotify.com/playlist/1YeYujX771JwSrhvDlkFqp?si=ee42902006134fd7
WARMUP: Mosey to parking lot. Broga
THE THANG: Firefox AOQ Farewell Starting at one end of the parking lot, PAX did a sequence of: – 40x plank jacks – 30x mountain climbers (each side is a half) – 20x merkins – run to end of the parking lot and back 4 full rounds. Maybe should’ve been 3. But we did 4. 10 WW1s 30s Hollow Body Hold 10 WW1s Hollow Body Hold until the playlist indicated it was time for a change…
Handoff to our new AOQ CubCadet! Mosey down to bottom of the hill 9s: star jumps at the bottom, bernie halfway up the hill, run the rest to the stop sign, then do squats to a full sit on park bench or wall
Return to startex. Extended Mary.
MOLESKINE: – Papa Bear and Tim the Toolman with the R-rated zingers – Promises of future coffeeterias at McD’s (on me and my gift card!) – 7 for coffeeteria at Star Bagel
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude, particularly for the support we all have for each other
Peace out. My Watch has ended, but I’m not going anywhere.
PLAYLIST: https://open.spotify.com/playlist/1YeYujX771JwSrhvDlkFqp?si=ee42902006134fd7
Winter Olympics
Date: 2026-02-27 AO: bomber Q: Black Lung , Firefox PAX: porcelain, Papa Bear, Pep FNGs: None COUNT: 5 CONDITIONS: Just barely wintry enough
WARMUP: SSH FLBAC RLBAC Squats (low and slow-ish) Merkins Stretch
THE THANG: Inspired by the Olympics, Firefox requested a Q with elements of Winter Olympic sports. Black Lung obliged with gusto.
Event 1: Alpine Skiing (aka “Leg Burn”) – Jump Squats – Reverse Lunges – Squat Pulses Starting with rounds of 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps > 5 reps
Event 2: Biathlon (aka “Get exhausted and then do something inadvisable”) – Run up the hill to stop sign – Burpees – Big Boy Sit-Ups – Merkins – Run back down the hill Starting with 15 reps > 10 reps > 5 reps > 20 reps
Event 3: Skeleton (aka “let your heart rate settle, this part’ll be easy”) Hand-Release Merkins Shoulder Taps Peter Parkers Starting with 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps
Event 4: Ski Mountaineering (aka “burn your lungs and legs… then keep going”) – Murder bunny 100 yds up the hill – 10 atomic merkins – Run to bottom of steps by McCabe – 10 atomic merkins – Run up the steps to upper parking lot – 10 atomic merkins – Run back down hill We did an abbreviated second ski-mo circuit, doing approximately 50 yards of murder bunnies up the hill and then 10 atomic merkins
Finally, the cooldown. – 30s hollow body hold – 10 WW1s – 30s hollow body hold
MOLESKINE: – It’s unclear which gave out first on the ski mountaineering event… the legs or the lungs. But they definitely both gave out. – porcelain: “I don’t have enough breath for mumblechatter”, Black Lung: “That’s a feature; not a bug.”
ANNOUNCEMENTS: – Check slack
COT: – Gratitude
PLAYLIST:
WARMUP: SSH FLBAC RLBAC Squats (low and slow-ish) Merkins Stretch
THE THANG: Inspired by the Olympics, Firefox requested a Q with elements of Winter Olympic sports. Black Lung obliged with gusto.
Event 1: Alpine Skiing (aka “Leg Burn”) – Jump Squats – Reverse Lunges – Squat Pulses Starting with rounds of 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps > 5 reps
Event 2: Biathlon (aka “Get exhausted and then do something inadvisable”) – Run up the hill to stop sign – Burpees – Big Boy Sit-Ups – Merkins – Run back down the hill Starting with 15 reps > 10 reps > 5 reps > 20 reps
Event 3: Skeleton (aka “let your heart rate settle, this part’ll be easy”) Hand-Release Merkins Shoulder Taps Peter Parkers Starting with 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps
Event 4: Ski Mountaineering (aka “burn your lungs and legs… then keep going”) – Murder bunny 100 yds up the hill – 10 atomic merkins – Run to bottom of steps by McCabe – 10 atomic merkins – Run up the steps to upper parking lot – 10 atomic merkins – Run back down hill We did an abbreviated second ski-mo circuit, doing approximately 50 yards of murder bunnies up the hill and then 10 atomic merkins
Finally, the cooldown. – 30s hollow body hold – 10 WW1s – 30s hollow body hold
MOLESKINE: – It’s unclear which gave out first on the ski mountaineering event… the legs or the lungs. But they definitely both gave out. – porcelain: “I don’t have enough breath for mumblechatter”, Black Lung: “That’s a feature; not a bug.”
ANNOUNCEMENTS: – Check slack
COT: – Gratitude
PLAYLIST: