Tag: Chunks

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Titan

Date: 2026-06-17 AO: Titan Q: Spinal Tap , PAX: Spinal Tap, Natural Ice, Pep, Choo Choo, DintyMoore, Tim the Toolman, Black Lung, Papa Bear, Chunks, GameStop FNGs: None COUNT: 10 CONDITIONS: Sweaty
WARMUP: The Usual
THE THANG: DORA, 11’s, and Mary
ANNOUNCEMENTS: Check slack.
COT: Prayers for Femurs family in Spring Hill, Squatter and wife through her treatments in Mexico.
PLAYLIST: A+++ except Papa Bear opinion.
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Tortoise and Hair – THE FINAL RUN!!!

Date: 2026-06-16 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Decaf, Barney, Pearl (Jonathan Halter), hambone, Red Skull, Chunks, Pom Pom, Toe Jam, Gristle, Clueless, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Boogie Man, Puffy FNGs: None COUNT: 19 CONDITIONS: Perfect weather for a 3 mile run – 63 and low humidity
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
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[The Castle] The Castle

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Fabuloso, Horizon, Pep, Chunks, Strutter, Flipper (Matthew), Dr. Brown Slip, Locksmith, Butterfingers FNGs: COUNT: 9 CONDITIONS: Amazing morning. WARMUP: Each of the following were 10 each IC. Side Straddle Peps Toy Soldiers Frankensteins Windmills Hillbillies THE THANG: The Men of the Northern District of Nashville (NDoN) took a tour of the Castle ground for a series of reasonable, and 1 unreasonable exercises. We began with 3 rounds of wall sits which included air presses, opposite ankle touches, and same side ankle touches all while maintaining our position. After the second set we took a small intermission for a round of Balls to the Wall. Our next round took place at the benches. Two rounds of dips and step ups dominate leg and nondominate leg sets were included. Round 3 took place at the picnic shelter. Rounds of inclined merkins and declined merkins. This is when the unreasonable stuff began. We stood in a line side by each for the Tunnel of Love. Round 4 to the playground. I gave the option for pull-ups or dead hangs. Round 5 we moseyed to the tennis court for a set of suicide runs. Round 6 to the bottom of the hill. Mahktar N’Deaye at the bottom with a sprint to the top of the hill. Squats at the top. 2X Back to Startex. MARY: 10 Flutterkicks IC 55 Least Beneficial Crunches IC MOLESKINE: Proud to be part of this group, and I’m excited to see it continue to grow. ANNOUNCEMENTS: CSAUP 50 Stairs on 7/11 COT: Squatter’s wife and family.
PLAYLIST:
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[The Castle] The Castle Pre-party run

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Butterfingers, Chunks, Dr. Brown Slip, Strutter, Locksmith, Horizon FNGs: COUNT: 6 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: 2+ mile run before the workout. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-06-05 AO: Bomber Q: Strutter , PAX: Shy Guy, CubCadet, Vector, Puzzlah, Pep, Papa Bear, Topps, Strutter, Tim the Toolman, Chunks, Steampunk FNGs: COUNT: 11 CONDITIONS: Beautiful morning. WARMUP: Thanks CubCadet THE THANG: Not 4 corners, 5 corners. Corner 1 squats/std Corner 2 merkins/std Corner 3 squats/s&d Corner 4 merkins/asst Corner 5 Mahktar N’Deaye Modes of transport between corners: Broad Jump Burpees Duck Walks Lunge Walks Bernies Assorted methods including Boo-Boo Bear Crawls, Standard Bear Crawls, and Sprints. 3 rounds of each. All exercises were done in cadence. MARY: 55 LBCs IC MOLESKINE: Thanks for being on the show. ANNOUNCEMENTS: Strutterfest ’26 COT: Squatter family, coach. PLAYLIST:
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Tortoise and Hair – Week 4 Run

Date: 2026-06-02 AO: Tortoise and Hair Q: Red Skull , PAX: DintyMoore, Chunks, Hair Band, hambone, Right Said, SalPal, Barney, Pearl (Jonathan Halter), Judy, Red Skull, Wham-O, Decaf, Crawlspace, Stir Fry, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 27 CONDITIONS: 65 degrees…perfect PR weather!
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.
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Squatter Sendoff

Date: 2026-06-01 AO: Westeros Q: SalPal , Squatter PAX: CubCadet, Tim the Toolman, Pep, Makita (Anderson Fader), Chunks, SalPal, Shy Guy, Spinal Tap, bluemule, Squatter, The Merchant FNGs: None COUNT: 11 CONDITIONS: Exceedingly arrogant.
WARMUP: For the birds.
THE THANG:
Sally: Partner 1 Lunge Walks/Murder Bunnies, Partner 2 Swings + Pullups
Squatter: Hellish Tennis Ball Game, 22s of Merkins, Squats, Abs, moseys between every 2-3 sets.
MARY: A little bit.
MOLESKINE: Olivia Rodrigo is the OG, Shy Guy =/ Siri (let’s move on from it people), Cubby hates bunnies, murderous or otherwise.
ANNOUNCEMENTS: Grow School 6/13 at the-castle, Strutter 3 Part Birthday Party this week, Ultimate 11’s on 7/11, CSAUP 50, Check Slack
COT:
Squatter, for his wife and the next 22 days as they do treatment. Pep for his quarterly review. All other intentions unspoken or unmentioned in the backblast.
Squatter, we love you to pieces, prayers and blessings as you accompany your bride in this journey. We’ve got your back. Send us pictures and let us know if you need capital to launch F3 Tiajuana. I’m sure Natural Ice can find some money in the budget for a West Coast starfish effort.
PLAYLIST:
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The Stronghold

Date: 2026-05-21 AO: The Stronghold Q: Chunks , PAX: Barney, Red Skull, Hipster, Chunks, Fulton (St. Louis) FNGs: None COUNT: 5 CONDITIONS:
WARMUP::white_check_mark:
THE THANG: 115 Burpees and 1.5 mile travel.
7s or 8s depending on your counting skills.
MARY: mosey back to start X.
MOLESKINE:
ANNOUNCEMENTS: Check Slack.
COT: Lifted up each other.
PLAYLIST: Old School tunes.
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The Stronghold

Date: 2026-05-28 AO: The Stronghold Q: hambone , PAX: Young and Restless, Barney, Red Skull, hambone, Wham-O, Chunks, bigbang FNGs: None COUNT: 7 CONDITIONS: June-like heat
WARMUP: 10 push ups, 10 burpees–youre good.
THE THANG: Mosey to upper lot–bear crawl down, lunge walk back–do that 3 times.
Head to the sprint lot. Do sprints. Don’t be slower than Hambone.
MARY: brief flutters, LBCs, crunches, and WW1 sit ups
MOLESKINE: I’m a little bit more sore than I thought I would be
ANNOUNCEMENTS: Do the Struggle 006
COT: Prayers for continued health, recovery, and strength
PLAYLIST: ha no
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Titan

Date: 2026-05-27 AO: Titan Q: Juicy J , PAX: DintyMoore, Pep, bluemule, Juicy J, Natural Ice, Big Red, Spinal Tap, The Merchant, Chunks, Squatter, Makita (Anderson Fader), CubCadet, Reddish (Fairview) FNGs: None COUNT: 13 CONDITIONS: humid as the Amazon
WARMUP: Mosey around the park. Wake up the sleeping friends of the park, side straddle hops, night clubs renamed to Imperial walkers (Chunks fault), low slow squats, Willie may Hayes, arm circles and backpacks.
THE THANG: Partner TOSS Competition. 3 rounds. Non stop squats. Step back w partner. See who can last the longest. Side straddle hops when eliminated. DintyMoore and CubCadet champs.
PARTNER RACE 3 rounds. down the park w bouncy ball. Toss ball far as you can. Sprint. Burpee. Rinse and Repeat. DintyMoore, Squatter bluemule Spinal Tap Natural Ice and many other winners.
Circle of Doom Abs to Finish.
All winners got fresh new F3 Stickers. DintyMoore was the total points champ overall and won a gourmet coffee package.
MARY:
MOLESKINE:
ANNOUNCEMENTS: Summer Fling coming up
COT: pray for our brother Squatter wife and family. Give them strength and healing. Pray for The Merchant divorce settlement Pray for Tim the Toolman Aunt passed
PLAYLIST: Nickelback and Creed and Alien music