Category: Uncategorized

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[After Hours] After Hours Bootcamp – Amphitheatre edition

Date: 2026-09-08 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: None COUNT: 2 CONDITIONS: Warm
WARMUP: Stretches, high knees, butt kicks
THE THANG: 1,2,3,4,5,6,7,8: Stepups, Jump squats, Incline merkins, Decline merkins, Dips.
As per chat gpt: :ladder: Step Ups: 180 :kangaroo: Jump Squats: 144 :muscle: Incline Merkins: 108 :muscle: Decline Merkins: 72 :chair: Dips: 36 :boom: TOTAL REPS: 540
MOLESKINE: Dont fight with your M in front of your 2.0s
ANNOUNCEMENTS: check -f3-nashville-general
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Tire Station Bootcamp

Date: 2026-09-08 AO: Tire Station Q: Butterfingers , PAX: Butterfingers, Horizon, Splitter, One Inch FNGs: None COUNT: 4 CONDITIONS: Gloomy and nice
WARMUP: 25 SSH, 15 Imperial Walkers, 10 arm circles forward and back, 10 merkins ( with stops at half way)
THE THANG: 5 pull ups while teammate does squats (x2), mosey to dip bars, 10 dips then 10 knees to chest on the bars, mosey down the trail then 10 merkins, 20 squats, mosey back to dips where 10 dips and then 10 knees to chest. Over to tires where 2 teams of 5 tire flips while teammate does squats across the field and back. Over to the obstacle course where same teams: incline merkins while other runs to pull up bars and back, next round is decline merkins. Mosey towards the stadium where we stopped for lunges, then did sideways walks up the marking lot. Back to start where we did 10 WWI sit ups, 20 American hammers, raised plank, Superman, Alabama prom dates, ending with normal plank on elbows.
MARY:
MOLESKINE: Work hard, and daylight is shrinking.
ANNOUNCEMENTS: One Inch speakeasy soft opening tonight.
COT: prayers for parents that are stressed out, those that are expecting, make sure to take a step back and collect yourself.
PLAYLIST:
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The long way around

Date: 2026-09-07 AO: The Eddy Q: Wolfpack , PAX: Roadkill, Wolfpack, Pitmaster, Stubs, FLO FNGs: None COUNT: 5 CONDITIONS: perf
WARMUP: no
THE THANG: out past ensworth and back on the greenway
ANNOUNCEMENTS: westside-wednesday
COT: Find out who you are and be it on purpose – Dolly Parton
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Tora! Tora! Tora!

Date: 2026-09-07 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Ultratecht, Hot Route, Giving Tree, Waymo (formerly Space Baby), Gunnfighter FNGs: 1 Gunnfighter COUNT: 5 CONDITIONS: The best weather in the history of all time, comparatively speaking.
WARMUP: SSH, GMs, WMHs, hip flexor stretch
THE THANG: Run to pedestrian bridge and back. 10 push ups every .25 miles on the way there, incremental burpees on the way back every time YHC felt like it… about every .3 mile. Got to 9 burpees by straightaway. All you got run back to startex to finish.
MOLESKINE: 6 years in to F3 and 9 months as AOQ I had an FNG at a Q for first time ever. :face_holding_back_tears:
ANNOUNCEMENTS: Check the general page for some events going on.
Possible night moves locally.
PLAYLIST: FooSlingers
:deciduous_tree:
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[Iron Giant] Iron Giant

Date: 2026-09-07 AO: Iron Giant Q: hambone , PAX: hambone, FNG that Dilbert EH’d FNGs: 1 FNG that Dilbert EH’d COUNT: 2 Tclaps to Dilbert for always EHing!

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[The Castle] The Castle – Row Row Row your boat

Date: 2026-09-05 AO: The Castle Q: Dilbert , PAX: Waymo (formerly Space Baby), Pep, Makita, Dilbert, Happy Trees, Horizon, Dr. Brown Slip, Flipper, Strutter, Steely, Butterfingers, hambone, Creatine, Hipster, One Inch, My pleasure FNGs: None COUNT: 16 CONDITIONS: warm
WARMUP: mosey to the stations
THE THANG: 16 stations – 2 min each — 20 sec rest (changeover
See the photo for the stations
MARY:shoulder mobility stretches and 90 sec of flutter kicks
MOLESKINE: lots of mumblechatter and initial talks of being proud I knew when to start
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: see photos

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[Pain Train] F3 Riverwalk Round 2

Date: 2026-09-05 AO: Pain Train Q: Half Lyfe , PAX: Half Lyfe, Piglet, Inch Worm, Siete, Blinker,, Sheriff Shire, Barb FNGs: 2 Sheriff Shire, Barb COUNT: 7 CONDITIONS: perfect conditions to sweat!
WARMUP: SSH, WMH said Mission, Principles, Credo. IW, Windmills, Runners stretch.
THE THANG: Thang 1- 7 Stations. Timer is farmers carry lunge walk. Pax rotate between following exercises. SB floor to ceilings, coupon curl/overhead press/tricep extension, Iron Mikes, Merkins, coupon curl/overhead press/tricep extension, dips. 2 Rounds of that. Thang 2 – Over to the Wall Angry Bear Crawl x2 Sprints up hill x2. Thang 3 – Tubthumping Song. Held Plank everytime “Down” was side did a burpee from plank position back to plank position. A lot more downs then I thought. Fun way to finish.
MARY: N/A
MOLESKINE: Plan was to wake up at 5:20 with alarm set. Plan work out, make playlist, pack car with all the gear and be ready to leave with kiddos in plenty of time. Instead woke up at 5:43 missed alarm that was set for 5:20. Had to get 3 kids ready, snacks packed, weights packed, bikes and scooters packed for kids, coffee and water. Luckily arrived at 6:01 to a graceful PAX that was ready to work. Offer yourself Grace when needed, patience with yourself and those around you and being able to roll with the punches.
ANNOUNCEMENTS: Westside Wednesday and 5k coming up.
COT: Count off, name-o-rama, named 2 FNG’s. Welcome Barb and Sheriff Shire. Coffee. 4 FNG’s in 2 weeks ar Riverwalk. Let’s keep it going fellas!!!!
PLAYLIST:Random
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[The Castle] Pre-party run

Date: 2026-09-05 AO: The Castle Q: Strutter , PAX: Makita, Happy Trees, Dr. Brown Slip, Flipper, Strutter, Steely, hambone, Waymo (formerly Space Baby) FNGs: COUNT: 8 CONDITIONS: Hot and dark. WARMUP:
THE THANG: 2+ miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Dad Bod Run Club

Date: 2026-09-04 AO: The Castle Q: Strutter , PAX: Happy Trees, Strutter FNGs: COUNT: 2 CONDITIONS: Not horrible. WARMUP: Calf raises. THE THANG: Choose your own adventure this morning. Happy Trees ran some intervals and missed a turn. Ran 5+. YHC ran the Dad Bod loop with an extra half loop. 7.7 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] Pain Train

Date: 2026-09-04 AO: Pain Train Q: G-string , PAX: Sooie, Juicy J, Pebbles, Half Lyfe, Roadkill, El Capitan, Wolfpack, G-string, Cheeks, Bulldog, Hooters, Inchworm FNGs: None COUNT: 12 CONDITIONS: Perfect for a South Texas boy. Aka, hot and humid
WARMUP: SSH x 33 5 burpees Imperial walkers 5 burpees Slow squats 5 burpees Merkins 5 burpees Stretch OYO while workout is explained
THE THANG: hyrox style: complete exercise then lap around the park 50 thrusters Angry bear crawl 25 man makers weighted lunges 1:1 50 rows Burpee broad jumps 50 merkins Shout out to Pebbles for crushing the workout and lapping, I think, everyone.
MARY: Coupon WW2 Leg raises Heel taps Plank
MOLESKINE: Be free of the outcome. Working in the ER means being prepared for anything to come through those doors with no warning. It also means that I rarely see how people end up. Someone comes in with a stroke or heart attack, and I have about five minutes to do everything I can for them before sending them off with a different team, and I may never find out what happened or even if they lived. People come in from overdosing on something. We get them stabilized and send them out just hoping they won’t fall off the wagon again. In those few moments I have with them, I have to give all my expertise (limited as it is), all my hope for them, and some joy to ease their fear. Then, when that time is up, I leave and do it again for the next patient. Every person I encounter, I want to see them healed, but that isn’t my place to force that. I have to trust my team, the other teams in the hospital, and the patient themselves. In doing that, if there is success, it isn’t mine alone. If there is failure, it isn’t all my fault. I have to give everything and then let go peacefully. Same can be said for raising our children and so many areas of life. Do what you can, and be free of the outcome. “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.” Philippians 4:6-7
ANNOUNCEMENTS: – CSAUP burpee run thing by Wolfpack on Sunday – 5k on the 26th Juicy J – IronPax is live!
COT: Prayers were offered up.
PLAYLIST: