Category: Uncategorized

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Tora! Tora! Tora!

Date: 2026-06-08 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Giving Tree, Ultratecht, g-string FNGs: None COUNT: 3 CONDITIONS: humid
WARMUP: mosey, ssh, leg stretches
THE THANG:
Drop rest core circuit 30 seconds of work with 20 second rest, drops to 10 second rest 2nd time through and no rest for third and final set.
1. frog leg crunch 2. American hammers 3. Freddie mercuries (1-2-3 pause) 4. Leg lifts
Sevens – start with 6 strength workouts and 1 cardio, end with 1 strength and 6 cardio. Each exercise is 30 seconds of work and 10 second rest.
Strength 1. Boat pose shoulder press 2. Lateral lunge 3. Merkin with knee drive 4. Sumo squat to row 5. Crunchy frogs 6. Reverse lunge knee drive + press Cardio 1. Speed skaters 2. Power jacks 3. Burpees 4. Mountain climbers (8 count with merkin) 5. Ski downs 6. Box jumps
25 step ups each leg to end.
ANNOUNCEMENTS: look out for a night moves announcement in the near future
COT: gratitude for some good news for a friend of Third Coast
PLAYLIST: preDM
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The Eddy

Date: 2026-06-08 AO: The Eddy Q: Motorola , PAX: Juicy J, Chains (Ryan Johnson), FLO, Stubs, Bean Burger (Fairview, TN), Legos, Roadkill, Motorola FNGs: None COUNT: 8 CONDITIONS: Warm, muggy, drizzle
THE THANG: Pavement, down the hill, up the hill, Blue trail to close it out.
MOLESKINE:
4 questions to ask yourself for immediate clarity with decision-making:
1. What does love require of me? 2. What is the wise thing to do? 3. What is the next right step? 4. What story do I want to tell?
Quotes coming from Andy Stanley and Michael Hyatt
ANNOUNCEMENTS: Summer Party Coming Up – Date TBD, leanpax starting July 5 (no processed foods, no added sugar, alcohol fine), talk to Juicy J for more details.
COT: Prayers for Legos dad.
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Sunday 4 mile ruck/hike

Date: 2026-06-07 AO: The Eddy Q: Juicy J , PAX: Juicy J, Stubs FNGs: None COUNT: 2 CONDITIONS: excellent
WARMUP:
THE THANG: 4 mile ruck discussing our horror of ticks. Also made a new friend, an owl :owl:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Fabuloso, Horizon, Pep, Chunks, Strutter, Flipper (Matthew), Dr. Brown Slip, Locksmith, Butterfingers FNGs: COUNT: 9 CONDITIONS: Amazing morning. WARMUP: Each of the following were 10 each IC. Side Straddle Peps Toy Soldiers Frankensteins Windmills Hillbillies THE THANG: The Men of the Northern District of Nashville (NDoN) took a tour of the Castle ground for a series of reasonable, and 1 unreasonable exercises. We began with 3 rounds of wall sits which included air presses, opposite ankle touches, and same side ankle touches all while maintaining our position. After the second set we took a small intermission for a round of Balls to the Wall. Our next round took place at the benches. Two rounds of dips and step ups dominate leg and nondominate leg sets were included. Round 3 took place at the picnic shelter. Rounds of inclined merkins and declined merkins. This is when the unreasonable stuff began. We stood in a line side by each for the Tunnel of Love. Round 4 to the playground. I gave the option for pull-ups or dead hangs. Round 5 we moseyed to the tennis court for a set of suicide runs. Round 6 to the bottom of the hill. Mahktar N’Deaye at the bottom with a sprint to the top of the hill. Squats at the top. 2X Back to Startex. MARY: 10 Flutterkicks IC 55 Least Beneficial Crunches IC MOLESKINE: Proud to be part of this group, and I’m excited to see it continue to grow. ANNOUNCEMENTS: CSAUP 50 Stairs on 7/11 COT: Squatter’s wife and family.
PLAYLIST:
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[The Castle] The Castle Pre-party run

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Butterfingers, Chunks, Dr. Brown Slip, Strutter, Locksmith, Horizon FNGs: COUNT: 6 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: 2+ mile run before the workout. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Discipline] The Discipline

Date: 2026-06-03 AO: The Discipline Q: Horizon , PAX: Coach Nado, hambone, Horizon, Country Parkour, FNG – Little Miner FNGs: 1 FNG – Little Miner COUNT: 5 CONDITIONS: Dry and Comfortably cool upper 50s
WARMUP: Putting our ruck on
THE THANG: 2.79 miles
MARY: Plank for two minutes with 5 merkins in between
MOLESKINE:
ANNOUNCEMENTS: Strutter’s Trifecta, Struggle 006
COT: Continued prayers for Squatter and his wife, Hambone and the group of men in the Struggle this Friday
PLAYLIST:
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Pocket Chicken

Date: 2026-06-03 AO: Pocket Chicken Q: Giving Tree , Ultratecht, Third Coast PAX: Ultratecht, Giving Tree, Third Coast FNGs: None COUNT: 3 CONDITIONS: Delightfully cool after warming up
WARMUP: run
THE THANG: run
MARY: run
MOLESKINE: skin of a mole
PLAYLIST: sounds of the greenway, the exchange running collective
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Where is the Q?

Date: 2026-06-03 AO: Insane Train Q: Puzzlah , PAX: Puzzlah, Shakira, Derby, Juicy J, El Capitan, Choo Choo FNGs: None COUNT: 6 CONDITIONS: crisp
WARMUP: SSH x 40 Calves and hips stretch Last man up to the parking lot Everyone else was toasty from the pre-party so took it easy
THE THANG: Cones 40ish yards apart
Partner up Partner 1 sprints to cones and back Partner 2 does bear complexes until return (clean, thruster, back squat, push press)
20 total sprints
Partner A Overhead carry to cones, drop and sprint back Partner B Rotate through 40 flutters, 40 WWIs, and 40 bag press
12 total sprints
Everyone together 5 burpee buy in, sprint down and back x 3 3 burpee buy in, sprint down and back x 2 1 burpee buy in, sprint down and back x 1 Sprint down and back x 2
8 total sprints
MARY: 40 American Hammers
MOLESKINE: Ya Q had an emergency run and missed most of round 2. These guys powered through. Two lessons there: 1) plans are just plans. 2) surround yourself with people that make you better and pick you up
ANNOUNCEMENTS:
COT:
PLAYLIST: Irish resistance music https://open.spotify.com/playlist/6sOwNSKHtcNfAcnjUKqaIw?si=yorDpHQMQT2-QJGHiJnqig&pi=p57v7iA8RSG6f
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[After Hours] 7 Ups

Date: 2026-06-02 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Very nice. WARMUP: 1 lap around TN THE THANG: 7X up the grassy hill. 7X down the stairs. 1 EC trip up over and down the upper level stairs. 1 lap around TN. MARY:
MOLESKINE:
ANNOUNCEMENTS: Strutter Can’t Drive 55
COT: Squatter fam. PLAYLIST:
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Tortoise and Hair – Week 4 Run

Date: 2026-06-02 AO: Tortoise and Hair Q: Red Skull , PAX: DintyMoore, Chunks, Hair Band, hambone, Right Said, SalPal, Barney, Pearl (Jonathan Halter), Judy, Red Skull, Wham-O, Decaf, Crawlspace, Stir Fry, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 27 CONDITIONS: 65 degrees…perfect PR weather!
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.