Category: Titan

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What is a soft commit

AO: titan
Q: Pep
PAX: Cropduster, Right Said, CubCadet, GameStop, Old Maid, Hipster, Good Morning America, Choo Choo (F3 Spring Hill), Young and Restless, Sherlock, Crawlspace, Salami, Chunks, Tim the Toolman, DintyMoore, Papa Bear, Aba-caba(Johnson City)
FNGs: None
COUNT: 18
CONDITIONS: warm and muggy

WARMUP: none

THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan

ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine

COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop

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Mora Dora

AO: titan
Q: DintyMoore
PAX: Pep, Chunks, CubCadet, Papa Bear, Tim the Toolman, Vector, SalPal, Young and Restless, Cropduster, Purple Tiger
FNGs: None
COUNT: 11
CONDITIONS: Heating Up

WARMUP: mosey without the Q

THE THANG: Q located the rest of the group after picking up the six

Tag Team Dora Murph
200 Pull-ups (modified to 150)
400 Pushups (modified to 300)
600 Squats (modified to finish)

Partner ran from playground equipment to the top of the hill and back. Partners worked together to complete the challenge.

MOLESKINE:
Do what you can, not what you can’t!

ANNOUNCEMENTS:
Go to GreenMachine on 6/26
July 4th Convergence at Handsomizer

COT:
SYITG

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Goblet of Ice Trifecta – Round 1- Triforce of Power

AO: titan
Q: Natural Ice
PAX: Chunks, Papa Bear, Cropduster, Sherlock, GameStop, Pep
FNGs: None
COUNT: 7
Conditions: Sweat-soaked and glorious
Warm-O-Rama:
We kicked things off with Side Straddle Hops and a round of dynamic runner’s stretches, which successfully faked out Pep into thinking we were headed for a long run. In reality, I just needed a stretch after too many miles this week. Mission accomplished.

The Thang:
Cinder blocks were retrieved, and we headed to the hill for a devious round of 11s:
– Bottom of the Hill: Blockie Burpees
– Top of the Hill: WWI Sit-Ups
–
But wait—there’s more. Because I’m a glutton for punishment, each trip up or down the hill had its own special challenge:
1. Carry a cinder block
2. Bear crawl up
3. Crawl bear down
4. Crab walk down
5. Lunges uphill
6. Run backward uphill
7. Sprint (plan run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)

We may have gone one minute over time… but the hill demanded it.

Moleskin:
Today marked my 5th year in F3 and the first of three consecutive Qs in the Goblet of Ice Trifecta.

After completeing the the Triforce of Power we have two more lined up:
– Triforce of Wisdom: Thursday at Green Machine
– Triforce of Courage: Friday at Handsomizer

COT:
Prayers lifted for the men of Stronghold walking through the fire tonight.

Announcements:
– 4th of July convergence at Handsomizer – final details TBD
– Upcoming CSAUP involving teams of 5 – details coming soon

SYITG,
Natural Ice

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Habemas Papam!

AO: titan
Q: SalPal
PAX: Pep, Spinal Tap, Sherlock, Black Lung, DintyMoore, Right Said, Tim the Toolman, Freakonomics, Papa Bear, Squash (someone get this guy on slack!)
FNGs: None
COUNT: 11
CONDITIONS: A little moist.

WARMUP: Two laps around the parking lot.

THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.

MOLESKINE: I need to work on giving clearer directions.

ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.

COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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Shakedown

AO: titan
Q: Spinal Tap
PAX: Firefox, Tim the Toolman, Old Maid, Pep, Papa Bear, CubCadet, Cocktail
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings

THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.

Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.

Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.

Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#

ANNOUNCEMENTS: None

COT: Pep with his consulting

Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!

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11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.

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God’s gonna cut you down

AO: titan
Q: Puzzlah
PAX: Firefox, Sherlock, Black Lung, CubCadet, DintyMoore, Tim the Toolman, Young and Restless, Pep, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS: springtime is peeking through

WARMUP:
SSH
Imperial walkers
Arm circles
Yoga
Merkins

THE THANG:
Mosey over to HCA garage
– Bottom (Ground Floor): 20 Merkins
– 2nd Floor: 20 Squats
– 3rd Floor: 20 Big Boy Sit-ups
– 4th Floor: 20 Burpees
Rd 1: sprint up inclines, mosey to next spot
Rd 2 (coming down): in reverse (Bernie down ramp), mosey to next spot
Rd 3: Bernie up, mosey and laps on roof for 6
Rd 4: mosey down and around.

Burpee for 6
My counts:
90 merkins total
60 burpees (plus any done at Start)

MOLESKINE:
On Johnny Cash’s 102nd birthday, we reflect on redemption.

ANNOUNCEMENTS:
Game night on Friday
Biscuit run on Saturday
Night Pax

COT: :black_heart:
https://open.spotify.com/playlist/6qf0kAUBFwuH8uMLC36atc?si=9_TvrRvVTC294TCkY8hHQw&pi=M2EKxuFhTkCOHq

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The Final Stretch of Leanpax

AO: titan
Q: Firefox
PAX: preacherman, Crawlspace, Right Said, Tim the Toolman, Spinal Tap, Papa Bear, CubCadet, Young and Restless, Sherlock, Pep, Good Morning America, Wolfpack, Swap, Zinfandel, Toucan
FNGs: None
COUNT: 16
CONDITIONS: Hungry

WARMUP: Barely a mosey to the Parthenon entrance and 20SSHs

THE THANG:
To push us toward the finish line of leanpax, YHC prepared a playlist of songs about all the foods I miss (although, most of them I do not currently crave).

Thang 1:
PAX partnered up. One PAX stayed at the benches and did an exercise while the other ran the loop (which reminded me of a donut…), then swap. 2 rounds for each exercise
– Dips
– Bench flutters (on your six facing the bench, hover one foot above the bench, one foot below, then alternate)
– Bulgarian split squats

Thang 2:
Mosey over to the walkway closer to the playground. Staying in pairs, 1 PAX did a travel exercise, the other did a stationary exercise, run back and then swap. 2 times through per pairing of exercises.
– Murder bunnies & Imperial Hoppers (aerobic imperial walkers with a hop as your knee comes up to your elbow).
– Bear crawl & shoulder tap plank jacks
– Broad jump burpees & WW1s
– Crawl bear & Buzzsaw planks

Mosey back to Startex, 10 WW1s and a Hollow Body Hold till time.

MOLESKINE: Awesome support from the PAX picking up the 6. Those murder bunnies were brutal. Leanpax is hard, but worth it. Kudos to all the PAX participating.

ANNOUNCEMENTS:
– Game night!

COT:
– Vector and his family
– Gratitude for Papa Bear’s family gathering for 3.0’s baptism

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Dirty Dora

AO: titan
Q: Natural Ice – CBO
PAX: Sherlock, Spinal Tap, bluemule, CubCadet, Tim the Toolman, Right Said, Pep, Steak Knives (F3 Cape Fear), Natural Ice – CBO, Aquaman, Deuce and a half
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey

THE THANG: Dirty Dora

Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.

After completion we went for a bear crawl up the hill, because we do hard things.

ANNOUNCEMENTS: Lean Pax is getting close to completion

COT: Prayers were lifted!