Category: Westeros

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Westeros – its getting spooky

Date: 2026-10-19 AO: Westeros Q: Natural Ice , PAX: Spinal Tap, Shocker (Mark Holmes), Dangle, Natural Ice, Papa Bear II, bluemule, Roadrash (Casey Greene), Gutterball, Pep, Vector, Makita, Young and Restless, Beaker FNGs: None COUNT: 13 CONDITIONS: chilly and spooky
WARMUP: Lots of stuff
THE THANG 1 – 1 incline merkin on the first step added an additional merkin on each step – it sucked
The Thing 2: Dora – but with WW1s then Squats then Star jumps WTFrick Vector ?
MARY: ended with some we sure did!
PLAYLIST: Disco never dies and is the 2nd scariest musical genera – Jameroqui is Disco and not funk because their use of orchestral sampled strings – The more you know!
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Westeros

Date: 2026-10-12 AO: Westeros Q: The Merchant , PAX: Chunks, Vector, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, CubCadet, Squatter, Makita, Dangle FNGs: None COUNT: 11 CONDITIONS: Moderate
THE THANG: A second round of the Wheel of Pain. Twice the pain, twice the gain. Spin the wheel and do 20 reps of the exercise the wheel lands on, then keep doing that for 45 more minutes.
ANNOUNCEMENTS: Westside Wednesday and the Halloween Hangout both coming up
PLAYLIST: https://open.spotify.com/playlist/2bNvzR2MzHNQEeTLnOcntN?si=ENlFKeePRQScn4a3_WzCeA&utm_source=copy-link&pi=ko8mPfPbTPWBu
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Westeros

Date: 2026-10-05 AO: Westeros Q: The Merchant , PAX: Sherlock, Pep, Chunks, Vector, Spinal Tap, Roadrash (Casey Greene), The Merchant, Tim the Toolman, Firefox, Dangle, bluemule, Makita, Gutterball, Farva FNGs: None COUNT: 14 CONDITIONS: Moderate
THE THANG: 14 PAX braved the Wheel of Pain. The Wheel spins and lands on an exercise, and PAX do 10 reps of that exercise. Repeat for 45 minutes.
ANNOUNCEMENTS: Keep an eye out for Westside Wednesday and the Halloween Hangout at the end of the month.
PLAYLIST: https://open.spotify.com/playlist/01smIJHr0g3o58uvSYzQuC?si=dNhjZFv_TKS6WYRn1jkj4w&utm_source=copy-link&pi=5zjHqyEFTxaor
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Wee-steros

Date: 2026-09-28 AO: Westeros Q: Vector , PAX: Vector, Papa Bear II, Tim the Toolman, CubCadet, Pep, DintyMoore, bluemule, Firefox, Sherlock, Pacer (WL Chapel Hill) FNGs: None COUNT: 10 YHC recently returned from the land of haggis, bagpipes, whisky, and Nessie, so today we celebrated all things Scotland.
CONDITIONS: Just a wee chill in the air
WARMUP: SSH, LBAC, Overhead presses, Seal claps, RLBAC, Imperial Walkers
THE THANG: Interspersed with trivia questions about :flag-scotland:. Answer correctly = 3 burpees. Incorrectly = 5
#1: Elevens with Highlander Caber Toss Jump Squats and 4 count Mountain Climbers.
Break: During the song “I’m Free” by the Soupdragons, hold Al Gore and squat with every mention of the word “free.”
#2: NESSIEs 50 reps of Normal merkins Excellent Form Step Ups SSH Squats Iron Mikes Excellent Form Lochness Merkins (check the exicon)
MARY: A wee variety of exercises
ANNOUNCEMENTS: Tussles, Brewsdays, and CSAUPs oh my. Check Slack.
COT: Thanks for Pep’s appearance and recovery
Great to meet Pacer and bluemule’s kilt. Hopefully the mule grill was relocated without generating new business for Pep’s surgeon.
PLAYLIST: Selected Scottish artists In a Big Country – Big Country Strut – Sheena Easton I Would Walk (5000 Miles) – The Proclaimers Someone Somewhere (In the Summertime) – Simple Minds Walking on Broken Glass – Annie Lennox I’m Free – Soupdragons Magic – Pilot Saturday Night – The Bay City Rollers Stuck in the Middle with You- Stealers Wheel Stupid Girl – Garbage Take Me Out – Franz Ferdinand
:flag-scotland:Trivia: 1. What 2 colors are on Scotland’s flag? 2. What creature is Scotland’s mascot? 3. Name 3things invented by Scotsmen/Scotland 4. What is haggis? 5. What is a hairy coo? 6. What city is the capital of Scotland?
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Westeros

Date: 2026-09-21 AO: Westeros Q: Drop Zone , PAX: Dangle, Papa Bear II, SalPal, Drop Zone, DintyMoore, Squatter, bluemule, Vector, Gutterball, Tim the Toolman, Roadrash (Casey Greene), Young and Restless, Paper Trail (F3 Memphis), Sherlock FNGs: None COUNT: 16 CONDITIONS: Muggy
WARMUP: SSH x 10 – IC Lots of different stretches
THE THANG: Why can’t we be friends? Penny drop -Tree house at 10, down to 1 Mosey to tennis court Four corners Squats x 5 MOT – Lunges or bear crawl Merkins x 5 MOT Burpees x 5 MOT BBSUs x 5
Freddy Mercury’s x 25, 15, 5 Low Flutter kicks x 25. 15, 5 LBCs x 25,15,5
Mosey back to COT
Stretching till time
MARY:
MOLESKINE:
ANNOUNCEMENTS: 23 mile ruck in October see…. I forget the name
COT: Stays in COT
PLAYLIST: The good stuff

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Westeros

Date: 2026-09-14 AO: Westeros Q: Pep , PAX: Makita, Dangle, DintyMoore, Tim the Toolman, Papa Bear II, Roadrash (Casey Greene), Pep, CubCadet, Raven, gutter ball FNGs: None COUNT: 0 CONDITIONS: hot muggy
WARMUP: High plank while dinty did 14 burpees and cub cadet and toolman joined him
THE THANG: Rectangle One partner runs rectangle while other partner does slower movement. When first partner comes around to second partner second partner runs whil first does slow movement Slow movements (one for each side of rectangle) – duck walk – Komodo dragon – Lunge walk – Bear crawl
Modified Indian run – pax moves while lat man up runs to front and on to nearer corner and then back to front – pax movements – Bernie – Karaoke – Lunge
MARY: Round of Mary
ANNOUNCEMENTS: Oct 21 melrose pub for 413 support
COT: Pray for squatter to return Papa bear daughter in sixth month has high glucose.
PLAYLIST: Pearl Jam Vs
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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