Category: Uncategorized

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[The Castle] Pre-party run

Date: 2026-07-18 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Steely, Flipper, hambone FNGs: COUNT: 5 CONDITIONS: HOT and humid.
WARMUP:
THE THANG: 2-ish miles
MARY: ran right into Mr. Pancakes beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] DBRC

Date: 2026-07-17 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Cross-stitch, hambone FNGs: COUNT: 4 CONDITIONS: HOT and humid
WARMUP:
THE THANG: 2-ish mile OAB.
MARY: slid right into Mr. Pancake’s beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

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[Pain Train] The F3 Odyssey

Date: 2026-07-17 AO: Pain Train Q: Puzzlah , PAX: Puzzlah, FLO, Shakira, Siri, Sooie FNGs: None COUNT: 5 CONDITIONS: “A heavy mist cloaked the ship, and the air grew thick and damp, so that no man could see what lay a spear’s length ahead.”
WARMUP: Good mornings SSH WMH
THE THANG: To recognize how close Odysseus and his men got to Ithaca, but never could quite make it, we moseyed to the tennis courts and did three suicides almost making to the end, but never making it home, increasing speed each time.
Four Corners representing different stops on his way back to Ithaca to make it to Penelope.
🌸 STATION 1: THE LOTUS-EATERS 20 “dead-bug” alternating V-ups
Mosey to:
👁️ STATION 2: THE CAVE OF THE CYCLOPS (Blinding Polyphemus)
20 merkins 10 single leg squats/lunges
As Odysseus and his men escaped Polyphemus by riding on the uderbelly pf sheep, crab walk to:
🐷 STATION 3: THE SIRENS & CIRCE Where Odysseus is tied to the mast to endure the Sirens’ call before Circe captures them and turns his men into pigs.
Overhead squat hold 90 seconds 20 Alabama (Aeaea) Prom dates
Bernie to:
🌀 STATION 4: SCYLLA & CHARYBDIS Where odysseus must navigate between Scylla, the six headed monster and Charybdis, whose waves will seallow the ships. Odysseus makes the decision to sacrifice six of his men.
12 burpees (add a second pushup) 20 windshield wipers
Inchworm back to station one
Not enough time to do a second round, so we added army crawls to the mosey to station two in reverse lunges to the Bernie between station three and four.
Last man up run back to startex
MARY: Forced to sneak back into his home there is now filled with suitors for Penelope, Odysseus fights and slay these suitors before reuniting with his wife.
20 Freddie mercury’s 15 Ithacan hammers 15 Hello Dollies
Some light stretching and breathing to close this out.
MOLESKINE: Story of the Odyssey is one of pursuit for family and relying on the support of those around you. And since it’s been 25 years since I read the Odyssey, I probably messed up a lot of the facts, still a good time to by all.
ANNOUNCEMENTS:
COT: discernment and support as we go through challenging times together
PLAYLIST: we got some sea shanties, fantastic voyage, songs about coming home, and finish up with some Vanessa Carlton https://open.spotify.com/playlist/2QtD47QBE5rqkSqGx7ExlQ?si=rQIlryS5Rji2Jx3_fTmFNQ&utm_source=copy-link&pi=o2oM6HCHRw6yj
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Insane Train: Good Old Fashioned Beatdown

Date: 2026-07-15 AO: Insane Train Q: Shakira , PAX: Half Lyfe, Shakira, Siri, Roadkill, El Capitan, Dr. Dump, Boulder FNGs: 2 Dr. Dump, Boulder COUNT: 7 CONDITIONS: Very Good
WARMUP: Salpal style warm up with 30 merkins, 20 Mike Tysons, 10 SB Burpees, 40 flutter kicks, and 1 minute overhead hold
THE THANG:
10-10-20-30
Partner up. 4 stations, increase reps each circuit. Random SB overhead holds inserted by Q at various points in workout.
1) SB burpees + Flutter Kicks 2) Bearhug bag squats 3) Rows 4) RDLs
MOLESKINE: Consistency is King! Thanks for showing up consistently for our community.
ANNOUNCEMENTS: Frisbee tomorrow at Atlantis! Nash West Wednesday night hang coming soon in August!
COT: Prayers for Siri as he ends Paternity leave and starts up work again.
PLAYLIST: NBA Halftime Jams
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Pocket Chicken

Date: 2026-07-15 AO: Pocket Chicken Q: Hot Route , PAX: Ultratecht, Hot Route FNGs: None COUNT: 2 CONDITIONS: wet farts
WARMUP:
THE THANG: skate park and back
MARY:
MOLESKINE: life, as we know it
ANNOUNCEMENTS: zero
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp – Workday ends… Beatdown begins!

Date: 2026-07-14 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: COUNT: 2 CONDITIONS: high 80s
WARMUP: 1 workout for each of 5 core principles
THE THANG: 11s: 1st lap 1 jump squats. 2nd lap 2 jump squats so on BOMB: 4 corners of stairs – 10 burpees, 20 over head press, 30 merkins, 40 big boy situps
MARY: was there
MOLESKINE: Just ask help when you need, don’t think much into it
ANNOUNCEMENTS: 50 mile CSAUP check in -f3-nashville-general

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Tortoise and Hair

Date: 2026-07-14 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Barney, Dr. Brown Slip, Red Skull, Decaf, Right Said, Hipster, hambone, Wham-O, Pom Pom, Toe Jam, Sweet Tooth, Purple Rain, Zummies, Cuties, FNG1, FNG2, FNG3, FNG4, FNG5, FNG6, FNG7, FNG8, FNG9, FNG10 FNGs: 10 FNG1, FNG2, FNG3, FNG4, FNG5, FNG6, FNG7, FNG8, FNG9, FNG10 COUNT: 25 CONDITIONS: 72 degrees, humid but light
WARMUP: Standard pre-run warm-up with some Windmills thrown in for fun: SSH, IWs, Windmills, Squats, Stretches, WMH, Good Mornings
THE THANG: Find a group and RUN!!!
MARY: Post run party hosted by SalPal. The party had great attendance but not everyone had fun!
MOLESKINE: We have another fast class. Our last man was in at 36:16 today….a great time for the first run. Our first man was in at 22:15. If you are looking for a good Tuesday workout, Tortoise & Hare is the place to be.
ANNOUNCEMENTS: First bootcamp workout this Thursday. Come join us and help name the 10 men who need names.
COT: Practiced the count-off and the namarama. Prayers for open ears, soft hearts, focus and endurance.
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Tire Station Bootcamp

Date: 2026-07-14 AO: Tire Station Q: Butterfingers , PAX: Mr. Pancake, Butterfingers, Splitter, Steely FNGs: None COUNT: 4 CONDITIONS: Warm, zero (basically unforgiving) wind
WARMUP: 20 Side straddle hops, 15 imperial walkers, 10 large arm circles front and back, 15 hillbillies, then mosey to the pull-up bars.
THE THANG: Push through the pain and sweat! 3 reps of: 5 pull ups, 10 merkins, 15 squats, then mosey to the stadium. 4 reps of: sprint up the bleachers with 10 merkins at the top, careful down with 15 squats at the bottom. One lap around the track, stopping about every 100 m for burpees or merkins. Mosey to the dip bar area. 3 reps of: 12 dips, 20 walking lunges each leg, 15 big boy sit ups Indian run where lead drops out, performs 10 merkins, then joins back. 25 American hammers, 30 seconds low plank, 30 seconds high plank, 10 big boy sit ups, finally high plank another 30 seconds.
MARY:
MOLESKINE: Yes, our feet still got wet, watch out for the deer, and how does the wind/breeze seem to miss me?
ANNOUNCEMENTS: New Nashville leadership with the men of the north leading the way! New process for announcements in process with the new Nan tan.
COT: Prayers for Mr. Pancake old colleague’s wife and for Squatter, we can’t wait to see him back.
PLAYLIST: Nature
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The Eddy

Date: 2026-07-13 AO: The Eddy Q: Motorola , PAX: FLO, Roadkill, Choo Choo, Sooie, Stubs, Motorola FNGs: None COUNT: 6 CONDITIONS: A little cooler and less humid than it has been.
THE THANG: The paved path that Juicy J went down last week.
MOLESKINE: “Live in a way today that helps you thrive tomorrow.”