Category: Uncategorized

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[Iron Giant] Iron Giant – Deadlift what???

Date: 2026-10-12 AO: Iron Giant Q: Dilbert , PAX: Goat knuckle, hambone, Dilbert, Happy Trees FNGs: None COUNT: 4 CONDITIONS: perfect for lifting, 55 degrees, no wind
WARMUP: SSH, Good mornings, Willie May Hays, typewritters, Arm circles
THE THANG: Deadlifting pax – 135 lb 30 times The other Pax (the on deck pax choosing a workout) Repeato at that weight
Deadlifting pax – 225 up to 10 times (this proved to be really hard with the fat bar). The other Pax (the on deck pax choosing a workout) Dropped the weight back to 135 and up to 10 times
Then hambone and YHC each grabbed a 45 lb plate for each hand and farmer carry about 100 yards (about 50 there and 50 back). Goat knuckle and Happy Trees did curls until we get back.
Switch
MARY: sit up and touch your left ankle then right for the last two min for time.
MOLESKINE: Good chatter and fellowship
ANNOUNCEMENTS: Check slack
COT: kids going back to school
PLAYLIST: F3 rock and rap hits

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[The Discipline] The Discipline

Date: 2026-10-07 AO: The Discipline Q: hambone , PAX: Butterfingers, hambone, Dilbert FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-10-10 AO: The Castle Q: hambone , PAX: hambone, Waymo (formerly Space Baby), Barney, Hipster, Butterfingers, Flipper, Cross-stitch, Pep, Happy Trees, Mr. Pancake, Makita, Jelly Stone (Indianapolis South), Dr. Brown Slip, Locksmith FNGs: None COUNT: 17 CONDITIONS: Dark, temperate
WARMUP: running + 60 burpees
THE THANG: jogging + tennis court merkins
MARY: run to the tennis courts, 101 sit ups, more running, flutter kicks, etc.
MOLESKINE: prayers for continued growth
ANNOUNCEMENTS: Check out the ML Rose thing for 413 on 10/21
PLAYLIST: Silence is golden
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Gruesome Newsom Bootcamp

Date: 2026-10-10 AO: Gruesome Newsom Q: Half Lyfe , PAX: Half Lyfe, Piglet, pmosher, Underdog (2.0) FNGs: None COUNT: 4 CONDITIONS: Dry for most of it.
WARMUP: SSH, WMH, Windmill, random
THE THANG: Hurricane Beatdown. See image.
MARY: N/A
MOLESKINE: Hurricanes are powerful, chaotic and unpredictable. Yet at the center is the eye a place of relative calm surrounded by tremendous force. As men we need to find that center.
You can’t control the storm. But you can control how you respond to it.
ANNOUNCEMENTS: Check Slack.
COT: Count off, name-o-rama, prayers for Sherriff Shire’s new addition, those traveling during fall break, maritial healing, growth, and recovery.
PLAYLIST: Hurricane Themed.

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The Eddy – come meet your new AOQ!

Date: 2026-10-05 AO: The Eddy Q: Stubs , PAX: Sooie, Choo Choo, Roadkill, FLO, Stubs, Motorola, Wolfpack FNGs: None COUNT: 7 CONDITIONS: perfect
WARMUP:
THE THANG:steady Eddy
MARY:
MOLESKINE: “ leaders don’t create followers. They create more leaders.”
ANNOUNCEMENTS: @roadkill is your new AOQ
COT:
PLAYLIST:
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🏋️ Sandbag Shenanigans

Date: 2026-10-07 AO: Insane Train Q: Choo Choo , PAX: Booch, Half Lyfe, Derby, Chili Dip, Bulldog, Choo Choo, Argggg, INCHWORM, El Capitan, Sooie, Bang Bang, Wanderer FNGs: 1 Wanderer COUNT: 12 CONDITIONS: Perfect
WARMUP: Stretches and Rocky Burposa
THE THANG: – 5 cones: rep count: 1 at first cone, 2 at second cone, 3 at thrid cone, 4 at fourth cone, 5 at fifth cone. Start with 1 workout go through all cones. Now add another workout to list, go through cones Curls, Bear complex, OH Press, BBS, Endorphins, Rows – Suicide burpees once you reach 5th cone
Total Rep count: 75 SB reps + 50 Burpees ~
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire
ANNOUNCEMENTS: check out -f3-nashville-general
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Tire Station Bootcamp

Date: 2026-10-06 AO: Tire Station Q: Cross-stitch , PAX: Happy Trees, Horizon, Cross-stitch, Locksmith, Splitter FNGs: None COUNT: 5 Warmo 1. SSH 2. Burpees 3. Merkins 4. Willy mays hays 5. Calf scoops 6. Toy soldiers 7. Good mornings 8. Squats
Thang 1 1. jog down and back 2. 40% down and back 3. 60% down and back 4. 80% down and back 5. 100% down and back
Thang 2 1. Step up & partner does 25 merkins 2. Pull ups & partner does 25 squats Mosey to dips 1. partner does 10 dips & other does ssh 2. Partner does 10 pulls & partner does lungs
Bear crawl, lunge walk, politician to parking lot
Plank burpee party
Marry circle by committee
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Pocket Chicken

Date: 2026-10-07 AO: Pocket Chicken Q: Hot Route , Ultratecht PAX: Ultratecht, Hot Route FNGs: None COUNT: 2 CONDITIONS: almost perfect
WARMUP:
THE THANG: faster than normal
MARY:
MOLESKINE: Tuesday night football, Texas chainsaw massacre
ANNOUNCEMENTS:
COT: what we watching this weekend
PLAYLIST:
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[After Hours] For Whom the Bell Tolls

Date: 2026-10-06 AO: After Hours Q: Strutter , PAX: Strutter, Flipper FNGs: COUNT: 2 CONDITIONS: Warm and dark. WARMUP: 30) SSH 10)IW 10) WM THE THANG: The AfterHours crew minus Choo Choo tonight worked hard on our upper body tonight so we will look good in our Batman suits. A short mosey to the tunnel for a 45 second BTTW. We continued our mosey to the ruins. Using the columns as our waypoints, we started an upward ladder of exercises. We added 1 rep, and 1 exercise for each column. Column Exercise 1. Inclined Merkins 2. Dips 3. Declined Merkins 4. StepUps LF 5. StepUps RF 6. Diamond Merkins 7. Wide Grip Merkins 8. LBCs 9. 10 Burpees OYO
MARY: 30 Flutterkicks 10 regular speed, 10 lightning speed, and 10 slo-mo. MOLESKINE: An interesting thing happened down at the columns. Bells. There are bells at the top of the columns. They played a short song. Chimed 8X at 8:00, and then played the TN state song🎵 , Rocky Top. You just never know what you will see or hear at #AfterHours ANNOUNCEMENTS:
COT: Prayers! PLAYLIST:
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Tortoise and Hair Run #4

Date: 2026-10-06 AO: Tortoise and Hair Q: Red Skull , PAX: hambone, Barney, Red Skull, Decaf, Hipster, Chunks, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spaghetti-O, Hootie, Good Luck Charlie, Strike Out, Cheese Wiz FNGs: None COUNT: 17 CONDITIONS: 52 Degrees…perfect running weather!
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs and Stretches.
THE THANG: Separate into two groups (those that plan to work hard and those that are looking for slack off). After everyone chose to work hard, everyone’s favorite command was given – RUN!!!
BUT….this time we ran the course in reverse. That was not the plan, but some eager beavers tried to jump start the run. Going the other directly put them in their proper place and that head start turned into a little disadvantage.
MARY: Hipster took charge of the after party and walked us down a ladder of Squats, Merkins and WWIs.
ANNOUNCEMENTS: Welcome home, Chunks!! It was great to have you back.