Tag: after-hours

Posted on

[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.
Posted on

[After Hours] After Hours Bootcamp – Some šŸ– SomešŸ¦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 thereā€™s SalPal, clocking in for F3 like itā€™s a board meeting. :necktie::joy:
Posted on

[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:
Posted on

[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
Posted on

[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:
Posted on

[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:

Posted on

[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 šŸŽ¶
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
Posted on

[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:
Posted on

[After Hours] After Hours Bootcamp

Date: 2026-08-04 AO: After Hours Q: Strutter , PAX: Flipper, Strutter FNGs: COUNT: 2 CONDITIONS: It’s hot again. WARMUP: 20 SSHs IC 10 WMs IC THE THANG: Mosey to the ruins for 10 burpees, 10 dips IC, 10 derkins IC. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[After Hours] After Hours Bootcamp

Date: 2026-07-28 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 Side straddle hops Typewriter Downward dog Arm circles
Mosey around the bicentennial mall – one lap. Strategery time.
On the other side of the street, do the following. We will attack the castle together as follows: Run up the hill once, down, 20 merkens in cadence, holding a squat until all are down. X2 Third hill, cross the barrier of the steps and go to the next level.
Next level, bear crawl over pathway while one man holds a wall sit and one man holds a plank. All must complete each challenge. 2nd time – Crab crawl over pathway while partners hold a plank, wall sit. Switch. 30 count.
Final level – up the steps on the right side. 10 burbees in cadence. Down the steps on the left side. Hold squat at the bottom until all are done. 10 merkins at the top on the second time.. Once done, all the way down. Cross the street.
You have now completed the game!
Great job!