Tag: Butterfingers

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Trifecta Discipline

Date: 2026-02-18 AO: the-discipline Q: hambone PAX: Mr. Pancake, Country Parkour, Butterfingers, Dilbert, Horizon FNGs: None COUNT: 6 CONDITIONS: Warm enough that shorts were okay
WARMUP: simple SSHs and Toy Soldier
THE THANG: Stamina, Squats, Abs
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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Music City Boyz

Date: 2026-02-21 AO: the-castle Q: Cross-stitch PAX: Fabuloso, Strutter, Butterfingers, Steely, Brown Slip, Squatter, Hipster, Space Baby, Dilbert, Pep, Beary Queen – BQ, Spellcheck FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 1. Good Mornings 2. Willy mays hays 3. Bac bacs 4. Micheal Phelps
THE THANG:
The Q plays “Tubthumping” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH.
Born to Lunge Play Bruce Springsteen’s “Born to Run” and do lunges around the speaker. If the PAX gases out, switch to reverse
Cotton-eyed Joe The Q plays “Cotton Eye Joe” by Rednex. SSH / Banjo solo: CEJ / Woman singing: Merkins
The twist American hammers Half way Imperial walkers
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Baba orielly 5 mins of imperial walkers
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Every time the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
Proud Mary – CCR Perform Big Boy Situps until ”Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
Phil Collins’s ending

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Syrupy Waters of Pancake Castle

Date: 2026-02-07 AO: the-castle Q: Mr. Pancake PAX: Fabuloso, hambone, Space Baby, Brown Slip, Butterfingers, Horizon, Matthew Henry FNGs: None COUNT: 8 CONDITIONS:
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 Toy Soldiers 10 Typewriters Arm Circles Coupon Mosey
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Squats 2. Murder Bunnies 3. Coupon (kettlebell) Swings 4. Overhead Press 5. Merkins
Native Coupon Walk/Run in between.
Finish with core/stretch WWI sit-ups Coupon Hammer Circle Low Plank
MOLESKINE:
ANNOUNCEMENTS: Check the slack
COT: Prayers for Hambone’s family with the arrival of ‘Bacon Bit’. Prayers for good health and good sleep.
Prayers for those without power and those working to restore.
PLAYLIST:

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The Discipline at the Castle

Date: 2026-02-04 AO: the-discipline Q: Mr. Pancake PAX: Horizon, Brown Slip, Squatter, Butterfingers, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS: Misty and Chilly
WARMUP: Warmup 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles Mosey
THE THANG: 5 Workouts x 10 reps x 2 rounds 1. Alternate lunge w/coupon 2. Murder Bunnies/Kettle Bell swing 3. Squats w coupon 4. Overhead Press 5. Curls
Mosey Lap / Coupon Carry around the island between rounds
Last lap: Coupon carry with alternate lunges, side lunges, overhead carry
Finished with stretching MOLESKINE:
ANNOUNCEMENTS:
COT: Keep those without power and those working to restore in prayer.

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5 HIMs attacked the Icy Iron Giant!

Date: 2026-02-02 AO: iron-giant Q: Mr. Pancake PAX: Butterfingers, Dilbert, Mr. Pancake, Horizon, Squatter FNGs: None COUNT: 5 CONDITIONS: A balmy 26 degrees with icy parking lot.
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Overhead Squats 2. Coupon (kettlebell) Swings 3. Coupon Lunges 4. Overhead Press 5. Merkins
Mosey in between rounds with coupon carry
COT: Prayers for those without power and those working to restore it.
Prayers for families dealing with casualty after sledding accident.

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No snow yet, hambone

Date: 2026-01-24 AO: the-castle Q: Pep PAX: Squatter, Chunks, Hipster, Steely, Brown Slip, Butterfingers, Horizon, Mr. Pancake FNGs: None COUNT: 9 CONDITIONS: Cold and wind. Really cold
WARMUP: SSH Imperial walkers Willie Mayes Hayes Mosey around track
THE THANG: Dora: Movement started as bear crawl Movement turned into Bernie and side shuffle as the pax decided they were freed to lead and wanted to keep the wind out of their face – 100: windshield wiper – 200: hand release merican – 300: lt Dan
MOLESKINE:
ANNOUNCEMENTS: Holy smoker Feb 19 at hipsters in Inglewood
COT: Mr pancake job search, has some interviews this coming week Brown slip’s daughter. Think they found the cause of her ailment.
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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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2 Year Anniversary!

AO: the-castle
Q: Chunks
PAX: Horizon, The Merchant, Mr. Pancake, hambone, Pep, Strutter, Cross-stitch, Fabuloso, Squatter, Space Baby, Juicy J, Brown Slip, Butterfingers, Victoria, Fanny Pack, Flipper, Abacus, Diddy Kong
FNGs: 2 Abacus, Diddy Kong
COUNT: 19
Celebrated the 2 Year Anniversary of The Castle’s start as an OTB workout.

Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.

Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.

Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.

Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.

Finally, 5 mins of MARY and 5 Burpee buy out.

Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.

BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.

Prayer requests: Travel, Strutter’s family

COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.

There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.

SYITG,
Chunks

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Marry Go Round the Bags

AO: iron-giant
Q: Cross-stitch , Dilbert, hambone
PAX: Dilbert, hambone, Brown Slip, Country Parkour, Mr. Pancake, Concretia – F3 Paulding, Butterfingers, Steely, Hammer (2.0), Tony Shoemaker
FNGs: 1 Tony Shoemaker
COUNT: 11
CONDITIONS: Freezing Cold

WARMUP: qtr mile mosey

THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls

MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions

ANNOUNCEMENTS:

COT:

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Surprise!

AO: the-castle
Q: Strutter
PAX: UTAH, Cross-stitch, Butterfingers, Steely, Space Baby, hambone, Strutter
FNGs: None
COUNT: 7
CONDITIONS: it was a beautiful morning.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: