Date: 2026-10-13 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Craig! FNGs: 1 Craig! COUNT: 3 CONDITIONS: Pretty warm. WARMUP: SSH IW WM THE THANG: We began with a short mosey to the tunnel for wall sits, air presses, and ankle taps. Mosey to the ruins. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to amphitheater. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to map wall. 10 each IC: Dips Step ups LFL Step ups RFL Mosey up capital steps. 10 each IC: Merkins Standard squats LBCs SDS. Mosey up next set of steps. 10 each IC: Dips Step ups LFL Step ups RFL Mosey across to top of steps. Dips Step ups LFL Step ups RFL Mosey back to startex. MARY: 10 each IC: LBC WWII Flutterkicks MOLESKINE: It’s great to have our second FNG. ANNOUNCEMENTS: Lots of CSAUP events upcoming. Check Slack. COT: Prayers. PLAYLIST:
[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 songšµ , Rocky Top. You just never know what you will see or hear at #AfterHours ANNOUNCEMENTS:
COT: Prayers! PLAYLIST:
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 songšµ , Rocky Top. You just never know what you will see or hear at #AfterHours ANNOUNCEMENTS:
COT: Prayers! PLAYLIST:
[After Hours] After Hours Bootcamp
Date: 2026-09-29 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper FNGs: COUNT: 2 CONDITIONS: nice
WARMUP: side straddle hop, ankle circles, hip circles, and Michael phelps
THE THANG: mosey to the other side of the train tracks, lunge up a walkway, bear crawl down. One wall sits while the other does 30 burpees and then switches. Next phase. Up with lunges, 10 merkins, down crab crawls. Wall sits while the other does 20 burpees; switches.
MARY: Cross Rosa Parks, up the stairs, 20 jumping squats, cross the walkway path, 20 low and slow squats, down the hill, 20 squats. Next phase, up, 20 LBCs, walkway, then 20 merkins, down the hill, 20 crunches. Cross Rosa. 15 dips, quick mosey.
MOLESKINE: Six inch hold, then plank to recover.
ANNOUNCEMENTS: Tussle and Spartan are coming
COT: prayers over ourselves and our families.
PLAYLIST: No fear by Jon Reddick and Hero by Enrique E.
WARMUP: side straddle hop, ankle circles, hip circles, and Michael phelps
THE THANG: mosey to the other side of the train tracks, lunge up a walkway, bear crawl down. One wall sits while the other does 30 burpees and then switches. Next phase. Up with lunges, 10 merkins, down crab crawls. Wall sits while the other does 20 burpees; switches.
MARY: Cross Rosa Parks, up the stairs, 20 jumping squats, cross the walkway path, 20 low and slow squats, down the hill, 20 squats. Next phase, up, 20 LBCs, walkway, then 20 merkins, down the hill, 20 crunches. Cross Rosa. 15 dips, quick mosey.
MOLESKINE: Six inch hold, then plank to recover.
ANNOUNCEMENTS: Tussle and Spartan are coming
COT: prayers over ourselves and our families.
PLAYLIST: No fear by Jon Reddick and Hero by Enrique E.
[After Hours] After Hours Bootcamp – Some š Someš¦µ
Date: 2026-09-22 AO: After Hours Q: Choo Choo , PAX: Choo Choo, SalPal, Strutter FNGs: None COUNT: 3 CONDITIONS: Perfect with nice cold breeze
WARMUP: Stretches, Motivators
THE THANG: – Broad jump burpees along the TN rivers; Bear craws with merkins on the way back – Go up the steps; add one jump squat at each landing – Some Dora: Big boys, Dips, Apollo Ohnos
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire.
ANNOUNCEMENTS: check -f3-nashville-general. Strutter looking to put up a Respect team.
Some show up in shorts. Some show up in workout gear. And then thereās SalPal, clocking in for F3 like itās a board meeting. :necktie::joy:
WARMUP: Stretches, Motivators
THE THANG: – Broad jump burpees along the TN rivers; Bear craws with merkins on the way back – Go up the steps; add one jump squat at each landing – Some Dora: Big boys, Dips, Apollo Ohnos
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire.
ANNOUNCEMENTS: check -f3-nashville-general. Strutter looking to put up a Respect team.
Some show up in shorts. Some show up in workout gear. And then thereās SalPal, clocking in for F3 like itās a board meeting. :necktie::joy:
[After Hours] After Hours Bootcamp
Date: 2026-09-15 AO: After Hours Q: Strutter , PAX: Flipper, Goose, Strutter, Choo Choo FNGs: COUNT: 4 CONDITIONS: Hot, still hot. WARMUP: 25 SSHs IC 15 IWs IC 10 Windmills IC THE THANG: Mosey to the Capital steps. Stop at the top for a short plank. Mosey to the parking lot on the RS of the Capital. We found “the bottom”, and moseyed a bit further to find “the top”. The workout was 11s. Starting from the top with 10 burpees, and the bottom with 1 jump squat. MARY: 10 LBCs 20 Flutterkicks 10 Rrrrrrrrrrosalitas MOLESKINE: Be thankful that we are all capable of doing hard things. ANNOUNCEMENTS: Check Slack COT:
PLAYLIST:
PLAYLIST:
[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
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
[After Hours] After Hours Now 33% Better!
Date: 2026-09-01 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter, Goose, Flipper FNGs: COUNT: 4 CONDITIONS: SWEATY! WARMUP: 20 SSH 20 IW 10 WMs THE THANG: Mosey to the parking garage. 1 round of exercise per floor. Climb 1 flight of stairs after each exercise. Mosey down the ramp back to the base of the stairs. Exercise: A- 5) Burpees B- 10) merkins C- 20) squats D-25) CDDs. E- 40) LBCs The order: A, up 1, down ramp. A, up 1, B, up 1, down 2 ramps. A, up 1, B, up 1, C, up 1, down 3 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps, E at the base of the stairs. Mosey back to start. Stop on the way for wall sits, w/ air press, and ankle taps. Mosey to wall for 10 step ups each leg.
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
[After Hours] 9 to 5, what a way to do a burpee.
Date: 2026-08-25 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Choo Choo FNGs: COUNT: 3 CONDITIONS: Hot, but getting cooler. WARMUP: 10 each IC SSH IW Windmill THE THANG: Mosey around the runes to the center of the circle. 9 to 5. 9) burpees, standard squats, merkins, and slow deep squats. 8) burpees, standard squats, merkins, and slow deep squats. 7) burpees, standard squats, merkins, and slow deep squats. 6) burpees, standard squats, merkins, and slow deep squats. 5) burpees, standard squats, merkins, and slow deep squats. Mosey to the underpass. Wall sits. 9 to 5 air presses. 9 to 5 opposite ankle taps. Mosey to short wall. 9 to 5 dips. Mosey around map to startex. MARY: 9 to 5 flutterkicks. I know… it should have been Hello Dollys. MOLESKINE: We could all strive to be a bit more like Dolly Parton. RIP. ANNOUNCEMENTS:
COT: Prayers for teachers. Unspoken. PLAYLIST:
COT: Prayers for teachers. Unspoken. PLAYLIST:
[After Hours] After Hours Bootcamp – STAIRS, STAIRS & MORE STAIRS
Date: 2026-08-18 AO: After Hours Q: Choo Choo , PAX: Flipper, Choo Choo, Strutter FNGs: COUNT: 3 CONDITIONS: Could be worse
WARMUP: Stretches and Burpees for Thunderstruck š¶
THE THANG: Suicides on stairs with squats HARD for my 81st Q: 20 each on 4 sides of stairs; HRM, American hammers, Reverse lunge, Donkey kicks
MOLESKINE: Don’t hold back on sorrys to your M even if you are right.
ANNOUNCEMENTS: -f3-nashville-general
COT: PAX were prayed for
WARMUP: Stretches and Burpees for Thunderstruck š¶
THE THANG: Suicides on stairs with squats HARD for my 81st Q: 20 each on 4 sides of stairs; HRM, American hammers, Reverse lunge, Donkey kicks
MOLESKINE: Don’t hold back on sorrys to your M even if you are right.
ANNOUNCEMENTS: -f3-nashville-general
COT: PAX were prayed for
[After Hours] After Hours Bootcamp
Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: