Category: Titan

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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!

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7 PAX for 7 Degrees

AO: titan
Q: Right Said
PAX: Cropduster, Pep, Spinal Tap, bluemule, Tim the Toolman, Aquaman
FNGs: None
COUNT: 7
CONDITIONS: 7 degrees with a little wind making it feel colder

WARMUP: mosey around the promenade
good mornings and Willy Mays Hayes

5 Minute Musical Dance Experience:
Song: When a Fire Starts to Burn by Disclosure
SSHs for the duration but every time you hear the word “fire,” 1 burpee

THE THANG: DORA
100 merkins
200 squats
300 LBCs
partner bear crawls to the parthenon door

MOLESKINE: “Be a thermostat, not a thermometer”

ANNOUNCEMENTS:

COT: short and sweet. Gratitude for every worker who has to be outside today.

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The Sign

AO: titan
Q: DintyMoore
PAX: Firefox, bluemule, Chunks, Right Said, Blueprint, Tim the Toolman, Black Lung, Crawlspace, CubCadet, DintyMoore, Pep, Puzzlah, Sherlock, Spinal Tap, Good Morning America, Aquaman
FNGs: None
COUNT: 16
CONDITIONS: clear and crisp

WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance

THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs

Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)

MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI

ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold

COT: Silent Meditation for 30 seconds

Up Next : Right Said

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New Year, New You

AO: titan
Q: Grape
PAX: bluemule, Natural Ice – CBO, Right Said, Pep, Vector, The Merchant, hambone, Canned Heat, sooner, Spinal Tap, Shingles (F3 Wichita), Esposa, Tim the Toolman, Papa Bear, DintyMoore
FNGs: None
COUNT: 16
CONDITIONS: perfect for new beginnings

WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats

THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group

Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats

Mosey to the ellipse

Change partners, timer is running lap around the ellipse

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats

Back to startex to do like 3 more merkins each to make sure we hit our number

MOLESKINE: Every new beginning comes from some other beginning’s end

ANNOUNCEMENTS: Leanpax 1/6

COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan

:grapes:

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The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.

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Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.