Category: Handsomizer

Posted on

Stairs and sliders

Date: 2026-03-20 AO: handsomizer Q: Purple Tiger , PAX: Salami, Old Maid, El Gran Verde (Mario Avila) FNGs: 1 El Gran Verde (Mario Avila) COUNT: 4 CONDITIONS: Perfect
WARMUP: standard stuff
THE THANG: Used core sliders on turf field, crawling with sliders on feet and hands, then 15 steps ups each leg and 30 dips. Repeat
Mosey to ramps, 15 inverted rows, 15 derkins, squat walk up ramp. Repeat.
Run each set of stairs and then 10 hand release merkins or 10 jump squats on each platform. Repeat but hop up stairs.
Mosey to cot, stopping at bench along the way to do 25 glute bridges and 25 incline merkins.
MOLESKINE: Been sick for a week but it was great to get to back to the cult of camaraderie!
ANNOUNCEMENTS: Check main channels
COT: Names FNG Mario Avila El Gran Verde as he is a Dartmouth Alum. Prayers for Salami’s girlfriend and her back injury and my old man who is about to undergo radiation treatment.
PLAYLIST: Power over me playlist on Spotify
Posted on

Naming Conventions in Atlanta are strange

Date: 2026-03-06 AO: handsomizer Q: SalPal , Chowda(F3 Atl WarningTrack) PAX: Salami, Natural Ice, Old Maid, Spinal Tap, TitleMax FNGs: None COUNT: 7 CONDITIONS: Absolutely delightful.
WARMUP: Led by Chowda(F3 Atl WarningTrack)!
THE THANG: (1) Merkin Circuit, (2) Atlanta Beatdown Sample
MOLESKINE: Lots of discussion around naming conventions and ballpoint pens.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, Spring Fling, Check Slack
COT: TitleMax kid, career, runners this weekend, intentions unspoken.
PLAYLIST: N/a
Posted on

Sweep the Sheds, Climb the Fences, Storm the Castle

Date: 2026-02-27 AO: handsomizer Q: DintyMoore PAX: Puzzlah, Salami FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: no SSHs here (10 count cadence) High Knees  Drop Squats  Good Mornings  Michael Phelps  Bonnie Blairs Inch Worms
THE THANG: Thing 1 – Mosey toward Flea Market  Stop at Ticket Gate to pay entry 10 WWIs, 10 Merkins, 5 burpees
Continue Mosey to Sheds Shed 1 – All4One and One4All One pax runs down and back, rest of pax does Merkins   Hammers 
Shed 2 – Partner Crawl Bearcrawl while partner does 5 burpees then runs to catch up and switch 
Shed 3 – All Together Now Lunge the shed w/ arms locked
Thing 2 – Long Mosey back with fence climb, DIDs, and Broga on the way.
Dealers Choice Mary to finish w/ 5 burpee buy out
MOLESKINE: Stronger, Faster, Better
ANNOUNCEMENTS: Merkin Madness, After Hours, Holy Smokerz, etc.
COT: Extra coffee for all
PLAYLIST:https://open.spotify.com/playlist/3PGmpughvhiRHbEEO5EVUr?si=ls9LQQLWS_2qSzx7Hc2kBA&pi=fy0LmI7jR7m8D
Posted on

The Handsome-Thang

Date: 2026-02-13 AO: handsomizer Q: Cowboy PAX: Salami, SalPal, Freakonomics, Cuban Missile FNGs: None COUNT: 5 CONDITIONS: Cool, crisp, welcoming morning
WARMUP: Bro-ga; Scorpions, SSH, Giddy Ups, Jump Shots
THE THANG: Choose Pairs and Mosey the Loop. 1. Burpee Buyin: 2. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons @30
11s sidewalk GiggyUps at the bottom – Iron Mike at the top – Partners start on opposite ends With 5 Slap Merkins in the middle when you meet your partner
Mary: Hold AL Prom Dates, add leg raised to sky, 30 sec Supine Planks x 2, MOLESKINE: MOLESKIN: Salami counted on me, he reminded me as I left, I nodded and said I would, but here it is Tuesday and I failed to get the backblast out timely. Sorry guys. It was a great time to be with you.
ANNOUNCEMENTS: Holy Smokes 2/19 and see above :point_up_2:for New AO at Whites Creek HS. COT: Gaze at the moon and acknowledge how small we are in a great expanse AND yet chased down by a Maker
PLAYLIST: All Coverbands – only 2 hidden original recordings. Freakonomics nailed it.
Posted on

Yearly Offsite

Date: 2026-01-30 AO: handsomizer Q: SalPal , Salami PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Relo’ed to Northwest YMCA due to icy conditions.
WARMUP: Pre-workout
THE THANG: Bench press, squats, pull-ups.
MOLESKINE: Relationships, hobbies, Nashville ice storm.
ANNOUNCEMENTS: Shieldmock
COT: Good quality hang.
Posted on

Sandbags and Stairs

Date: 2026-01-23 AO: handsomizer Q: Natural Ice PAX: CubCadet, SalPal, Salami, Spinal_Tap, Natural Ice FNGs: None COUNT: 5 CONDITIONS: Chilly
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.
Posted on

Parking Garage of Glutes

AO: handsomizer
Q: Natural Ice , Spinal Tap
PAX: Spinal Tap, Old Maid, Freakonomics, bluemule, Natural Ice, Swamper, Lance Brock
FNGs: 1 Lance Brock
COUNT: 7
CONDITIONS: Wet and Wild

WARMUP: SSH, Stretchin, Merks

THE THANG: -Ran to the Parking Garage-
Natural Ice wanted to keep it simple
11s -Merks on one level and WW1s on the other – Keep it moving

Then Spinal Tap – went for A Dora, single leg glut bridges, reverse lunges, Romanian Split Squats, Advanced Alabama Prom Dates.

Lots of Running and Glute exercises

MOLESKINE: You only get wet once

ANNOUNCEMENTS: Holy Smokers Thursday night,

Spinal Tap & Natural Ice launching a small group this wednesday night. Kick off is 6:45 at Hopping River North – with Trivia

COT: Prayers lifted!

Posted on

New Year Beatdown

AO: handsomizer
Q: Old Maid
PAX: Cuban Missile, Grape, Natural Ice, Old Maid, Salami, Spinal Tap
FNGs: None
COUNT: 6
CONDITIONS:
Cool and clear

WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch

THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges

MOLESKINE:

ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).

COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing

Posted on

Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!

Posted on

Dumb Deck of Death

AO: handsomizer
Q: Natural Ice
PAX: Salami, Old Maid, Spinal Tap, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: festive

WARMUP: SSH – ARM Circles – Imperial Walkers

THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.

MOLESKINE: Next time I will bring a Print out reference chart

ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan

COT: prayers for Salami to be healed fast