Category: Westeros

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Betting on Yourself

Date: 2026-09-07 AO: Westeros Q: SalPal , PAX: Pep, Dangle, Grape, Cherry Maguire, Papa Bear II, SalPal, Tim the Toolman, Willy Loman, Road Rash, Gutterball FNGs: 1 Gutterball COUNT: 10 CONDITIONS: Not too shabby
WARMUP: Flower by Moby
THE THANG:
Hill runs + body weight exercises Burpee blackjack
MARY: 10 burpee buyout
MOLESKINE: – Grape needs to watch where he’s running – anyone that beats bluemule gets a t-shirt – Pep requires clarity – Cherry Maguire requests less running. Q had to clarify that not going to :heart: :large_green_circle: means there was no running. – Willy Loman did a funny bit about instructions. Will save for use with children/PAX at later date. – Two HATES from Belmont undergrad. Love to see it. – Tim the Toolman looked so happy coming off a multiday hiking vacation. I strive for such happiness. – Welcome Gutterball!
ANNOUNCEMENTS: westside-wednesday, Struggle signup (see tampalibra or Hipster who already signed up), check -f3-nashville-general for others
COT: Peps dad, expecting Ms.
PLAYLIST: Assorted Alt Rock hits
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Westeros

Date: 2026-08-31 AO: Westeros Q: CubCadet , PAX: PositiveVector, Pep, Makita, DintyMoore, Plainsman, Firefox, CubCadet, Dangle, Baby Bird FNGs: None COUNT: 9 CONDITIONS: Started pleasant then got sticky humid
WARMUP: Usual, with a couple arrivals at 5:31 and 5:32, but DintyMoore was on time. Pep was grateful.
THE THANG:
Lunge, lunge, squat, merkin rounds. Do 1 set, change direction, do 2 sets, change direction, 3 sets, etc. Target was to get to a set of 20. Most pax got to 15-16.
Move to parking lot hill. – Top exercise was 20 step overs on concrete bench, 80 air press, run to bottom – Bottom exercise was 80 two-count flutters, 20 hillbillies, run to top. AMRAP – most got 3+ rounds in.
MARY: She didn’t HC.
MOLESKINE: PositiveVector brought back an Outdoor Food themed playlist. I am grateful. Btw – Grade inflation is ruining our schools, among other things.
ANNOUNCEMENTS: see slack
COT: – welcome Baby Bird, another bomber FNG. Moved from MO for one year ministry stop over en route to setting up church next year in Knoxville. Wife looking for social work job if you have leads. – Firefox MIL post surgery. – Pep friend who needs F3 – Plainsman deciding between two good job options today. Grateful for options. – Make a point of having a positive impact on at least one person today. Thanks for opportunity to lead.
PLAYLIST:
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Westeros

Date: 2026-08-10 AO: Westeros Q: DintyMoore , PAX: Pep, Thomas T, Makita, Tim the Toolman, Sherlock, SalPal, DintyMoore, bluemule, Vector, Grape FNGs: None COUNT: 10 CONDITIONS: Wet Grass, Humid Air
WARMUP: Big Lap with merkins, squats, Broga stretching
THE THANG: Small Group Work One PAX rotates through each movement Front Rack Carry Throw Rifle Carry Lunge Shoulder Carry Murder Bunny Farmers Carry Back Carry
Other PAX member rotates on exercises Plank Squats Incline Merkins Rows Freddy Mercury Decline Merkins Curls
Field for short partner sprints
MARY: Hollow Body Hold
ANNOUNCEMENTS: See Slack post from SalPal
COT: Prayers for school and F3 Friends
PLAYLIST: https://open.spotify.com/track/67V2T2fOmI803Y6FS6OJzE?si=11RVYLVoQteKLAv4vvpNfw&utm_source=copy-link
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Westeros

Date: 2026-08-03 AO: Westeros Q: Natural Ice , PAX: Papa Bear, bluemule, Vector, Makita, Natural Ice, Spinal Tap, Dangle, DintyMoore, Pep, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: pretty
WARMUP: stuff ssh and thangs
THE THANG: yeah we ran to Love circle. The goal was to constantly pick up the six. bluemule and Tim the Toolman for sure hit 3 miles.
But the good news was, we stopped a lot of merkins.
MARY: oh and we did some World War 1s
MOLESKINE: Pep got what he asked for
ANNOUNCEMENTS: I turn 40 at Titan next week. And we’re gonna do 40 a lot of stuff 40 times
PLAYLIST: healthy mumble chatter
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F3 Disc Golf Pro Tour

Date: 2026-07-27 AO: Westeros Q: Firefox , PAX: CubCadet, Vector, Papa Bear, Tim the Toolman, Pep, Firefox, Chunks FNGs: None COUNT: 7 CONDITIONS: Damp
WARMUP: SSH, Hoppin’ Imperial Walkers, Merkins, Stretch, Shoulder Tap Plank Jacks
THE THANG: Partner up. 1 PAX maintains a hold position while the other does reps of an exercise, then alternate. – Hollow Body Hold and 15 WW1s (3 rounds) – Low Plank and 15 Buzzsaw Planks (3 rounds) – Reverse Plank and 20 Reverse Knee Crunches (3 rounds)
Putting Practice. PAX lined up and each attempted a 10-12 ft putt. 5 merkins per miss as a group. – 25 merkins – 30 merkins – 25 merkins
Disc golf. PAX took turns moving the basket. Lunge walk or bear crawl to each of your lies. High score and low score were multiplied for burpees. – 15 burpees – 15 burpees – 12 burpees – 10 burpees – 12 burpees
YHC had a handicap on the first hole by throwing into one of the pipes below the bridge. Retrieval was… eventful.
MARY: Hello Dolly variant
MOLESKINE:
ANNOUNCEMENTS: CSAUP may be moving
COT: – Best wishes for Chunks with potential project in Montana
PLAYLIST: Sorta forgot I had a speaker.
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Westeros

Date: 2026-07-20 AO: Westeros Q: DintyMoore , PAX: Vector, Spinal Tap, DintyMoore, CubCadet, Makita, Tim the Toolman, Dangle, Pep FNGs: None COUNT: 8 CONDITIONS: Soupy
WARMUP: SSHs, Imperial Walkers, Willy Mays, and Good Mornings
THE THANG: 1 Merkins 2 Squats 3 Dry Docks 4 V Ups 5 SSHs 6 Burpees 7 Mtn Climbers 8 Iron Mikes 9 Freddy Mercury 10 Monkey Humpers
10 exercises, reps for each pax picked by flipping card from deck for each exercise. 2-10 Jack 15 Queen 20 King 25 Ace = pick a partner and run a lap Joker = 25 partner WWI Red = Spain (do what’s on the card) Black = Argentina (multiply card x 2) poor losers clause
MARY: Built into workout
MOLESKINE: Be Kind. Rewind
ANNOUNCEMENTS: CSAUP 50–mile teams are forming
COT: prayers for Squatter and Pep to get off the bench
PLAYLIST: Selected Hinder as first song and let it rip which led to Chunks mosh pit humping Pep when asked to show his dance moves for sad wedding songs
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At the Movies, 80s Style

Date: 2026-07-13 AO: Westeros Q: Vector , PAX: Papa Bear, DintyMoore, Pep, Dangle, Sherlock, Grape, Tim the Toolman, Thomas T, Right Said, Vector FNGs: None COUNT: 10 Harken with me back to a time when the Respects were young and wild, spending their summers at the movies. Movies in the 80s were a big event, with memorable soundtracks.
CONDITIONS: Muggy and perfect
WARMUP: SSH x 20 LBAC x 15 Overhead Press x 15 Seal Claps x 15 Moroccan Night Clubs x 15 RLBAC x 15
THE THANG: Run the Hill (Just Like Indiana Jones Running from that Boulder) 7s with Lt Dans at bottom and Jump Squats at top
Mosey to School Steps 25 reps of Moroccan Night Clubs Overhead Presses V-Ups Incline Merkins Explosive Merkins Squats Rinse and Repeat
Head to Playground: 25 Pull Ups, Run the Circle, 25 Dips
MARY: Flutter Kicks, Alabama Prop Dates, and One More Round of Moroccan Night Clubs
COT: – Prayers for Squatter and his daughter – Praises for the new SLT – Thanks to Grape for noting the under-appreciation of Moroccan Night Clubs as a stand alone exercise. Our shoulders appreciate that as well.
PLAYLIST: The Power of Love – Huey Lewis & the News (from Back to the Future) Footloose – Kenny Loggins (from Footloose) Shakedown – Bob Seger (from Beverly Hills Cop II) Danger Zone – Kenny Loggins (from Footloose) Ghostbusters – Ray Parker Jr. (from Ghostbusters) Holiday Road – Lindsey Buckingham (from National Lampoon’s Vacation) Cruel Summer – Bananarama (from The Karate Kid) Pretty in Pink – Psychedelic Furs (from Pretty in Pink) Somebody’s Baby – Jackson Browne (from Fast Times at Ridgemont High) Maniac – Michael Sembello (from Flashdance) Let’s Go Crazy – Prince and the Revolution (from Purple Rain) The Goonies R Good Enough – Cyndi Lauper (from The Goonies)
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Sweatimus Prime

Date: 2026-06-29 AO: Westeros Q: Firefox , PAX: SalPal, Pep, Makita (Anderson Fader), Tim the Toolman, CubCadet, Sherlock, Spinal Tap, Papa Bear, Chunks, DintyMoore, Squatter, Firefox FNGs: None COUNT: 12 CONDITIONS: Swampy
WARMUP: Mosey to school steps 47 SSH 10 Merkins Stretch Mosey to playground
THE THANG: Mosey to the playground. PAX started with the first exercise from the list below, then ran. Then add the next exercise and all previously performed ones, then run. Rinse and repeat. Copious sweating ensued. 2 Frog jumps 3 Star jumps 5 Burpees 7 Pull-ups 11 Merkins 13 Incline merkins 17 Dips 19 Shoulder tap plank jacks (each side is a half) 23 Fire hydrants (each side is a half) 29 Monkey humpers 31 Buzzsaw planks 37 Plank jacks 41 Mountain climbers 43 Flutter kicks 47 WW1s
We got to buzzsaw planks and then did the last 4 exercises (shortening the 47 WW1s to 4+7=11 reps)
MARY: Mosey back to startex. Sweat some more.
MOLESKINE: HR was notified of tasteless shirt removals. Also, per SalPal , prime numbers can be classified by… :sleeping:
ANNOUNCEMENTS: CSAUP, 1st F AOQ handoff, etc.
COT: – Congratulations and support to SalPal’s family on welcome additions and welcome (professional) subtractions – Much love and support to Squatter and his family.
PLAYLIST: https://open.spotify.com/playlist/6jMXhCa6xZIWsVRndSt9sP?si=18ba1abec1ff4d30
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Westeros

Date: 2026-06-22 AO: Westeros Q: The Merchant , PAX: Tim the Toolman, The Merchant, Makita (Anderson Fader), Pep FNGs: None COUNT: 4 CONDITIONS: Rather moist
WARMUP: Mosey towards the breezeway
THE THANG: HIIT Workout consisting of: 30s plank 30s squats 30s merkins 30s sit-ups 30s lunges 30s side plank 60s rest
Rinse and repeat until 6:15.
ANNOUNCEMENTS: Check Slack
COT: Continued prayers for Squatter and his family, as well as Michelin Man’s surgery.
PLAYLIST: https://open.spotify.com/playlist/2N3U3A2pi42fyT1sYhQlJr?si=AQmFqi32SjCBnpXMvQFXSA&pi=tllpqexlRUaj2
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Westeros

Date: 2026-06-15 AO: Westeros Q: Pep , PAX: SalPal, Pep, Sherlock, DintyMoore, Tim the Toolman, Vector, Papa Bear, Grape, Steampunk FNGs: None COUNT: 9 CONDITIONS: Chill in the air for June
WARMUP: Run to playground Baby arm circles Imperial walkers Good mornings
THE THANG: Tres Dora Groups of three Two stations of exercises : one at playground and one at second base of ball field Exercises: 300 pull ups, 400 wojo (jump squat) How it works A partner at each station, third partner runs from one station to the other. When partner gets to other station, he swaps with the partner there. That partner becomes the runner, running back the other station The partners sum up the teams reps
Mosey to semi circle Bear crawl to sidewalk Lunge walk down sidewalk Bear crawl back to the school
5 mericans
Mosey to startx Round of Mary
ANNOUNCEMENTS: Franklin convergence next week July 11 11’s at stairs in Percy Warner : slt transition
COT: Squatter and wife
PLAYLIST: Dinty almost brought his speaker.