Tag: DintyMoore

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Bomber – Run and Situps

Date: 2026-04-03 AO: Bomber Q: hambone , PAX: Hedwig, DintyMoore, Vector, CubCadet, hambone, Papa Bear FNGs: None COUNT: 6 CONDITIONS: Warmish
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
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What a fool believes…

Date: 2026-04-01 AO: Titan Q: Puzzlah , PAX: Puzzlah, LIGHTNING(Devario Parson), Right Said, Stumbles, DintyMoore, Speechless (Bryan), Tim the Toolman, CubCadet, Bubbles – Tyler (Franklin, TN), Squatter, Sherlock, Black Lung, Papa Bear, Hipster, Candy Striper, Big Red (Brandon Romagossa), Radish, Schmear, Cupcake, Ambien, Faucet FNGs: 2 Ambien, Faucet COUNT: 21 CONDITIONS: Perfect
WARMUP: 45 minutes, 15 Burpees EMOM 45 minutes, 15 Burpees EMOM April Fools Stretch-er-out
THE THANG: 2 Burpee Last-man-up run around the park — Don’t look in the dark corners. Some Bernies and lunges to keep the group together.
HCA Garage: Level 1: 25 Merkins Level 2: 50 squats Level 3: 75 Big Boy Sit-ups Level 4: 15 Burpees Level 5: Suicide run up and DR Lead – Candy Striper led us in some Bear Crawls to the line and Merkins at each line – Schmear led us in some Carioca into some LBCs Bernie up the ramps, sprint along flats.
Mosey back to Startex – Mosey one side of parking lot, sprint back — 3 laps – Tempo Merkins
MOLESKINE: Huge group of HIMs supporting one another–inspired to lead this group.
ANNOUNCEMENTS: See Slack COT: Support our loved ones and family as they go through recovery. Reflections on Easter Week.
PLAYLIST: https://open.spotify.com/playlist/3UVeHAksVrWRAoSkE68ZQ4?si=sWjC_KwySoW603-MML6YDg
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With a Little Luck . . .

Date: 2026-03-16 AO: westeros Q: Vector PAX: Pep, CubCadet, Chunks, Squatter, Spinal Tap, SalPal, DintyMoore, Papa Bear, Tim the Toolman FNGs: None COUNT: 10 YHC thought that today’s highly anticipated version of Weightsteros should celebrate tomorrow’s holiday, St. Patty’s Day :four_leaf_clover: with a theme about luck.
CONDITIONS: Cool but perfect.
WARMUP: SSH, LBAC, Overhead presses, Seal Claps, Moroccan Night Clubs, RLBACs, Squats, WMH and Good Mornings
THE THANG: #1 Lucky :four_leaf_clover:: PAX each draws a card. Lucky PAX has highest card and gets to wear the shamrock necklace and pick an exercise for the PAX to do while they run across the lot and back x 3.
#2 Unlucky :x: :four_leaf_clover:: Now the PAX with the lowest card goes, but has to do 5 burpees with each exercise lap
#3 Lucky #7 :four_leaf_clover: :seven:: Spinal Tap’s turn to go — same principle as #1
#4 L-U-C-K: 17 reps of Lunges Ultimate/Utilitarian/Ugh Burpees Crunches of the Lil’ Baby Variety Killer Squats
Mary to time.
MOLESKINE: In life, you’ll encounter good and bad luck — be prepared with the skills to handle both as leaders and men.
ANNOUNCEMENTS/COT: – Holy Smokers, Grow School, Etc. – check the Slack – Kudos to The Merchant for a successful murder mystery night that may have involved Tim the Toolman turning into a demon?? – Thanks to some lippy jib-jab from DintyMoore and Chunks, the Q made the PAX run a little sprint. Gotta get your movement tracker started I guess . . . – SalPal was the dreaded Lucky HIM as he picked blockees more than once. He’s practically on vacation anyway. – Prayers for Title Max’s daughter, those traveling, our Muslim community members, and our leaders – Pep was most excited about Tom Petty’s entry on the playlist, singing aloud and recalling its post-apocalyptic music video. – 110% coffeeteria as Title Max joined us at Dose for CubCadet’s favorite $17 coffee.
PLAYLIST: Get Lucky – Daft Punk Lucky Star – Madonna Good Luck Babe – Chappell Roan I Feel Lucky – Mary Chapin Carpenter Some Guys Have All the Luck – Rod Stewart You Got Lucky – Tom Petty With a Little Luck – Wings A Stroke of Luck – Garbage My Lucky Day – Bruce (for Papa Bear) Lucky – Britney Spears
:four_leaf_clover: wishing you much luck Vector
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PAX Trivia

Date: 2026-02-20 AO: bomber Q: Firefox PAX: DintyMoore, Vector, SalPal, Papa Bear, Pep, CubCadet, Squatter, Frappuccino FNGs: 1 Frappuccino COUNT: 9 CONDITIONS: Truthy
WARMUP: Mosey to parking lot SSH Imperial Walkers Hillbillies FLBAC Air Presses RLBAC
THE THANG: Part 1: Two Truths and a Lie What better way to welcome back CubCadet by doing a lot of bear crawls and burpees? PAX held a plank while two truths and a lie were read about one person in the group. Then PAX bear crawled halfway across the parking lot (median to median) to the cone representing their answer, the statement they believed was the lie. The spotlight PAX lunge walked with two kettlebells to the correct answer. Correct answers did 15x star jumps. Incorrect answers did 10x burpees. Rinse and repeat until every PAX had a chance in the spotlight. (see below for some truths and lies)
Part 2: Mosey down to the playground. 25 pull-ups and a lap around McCabe
Part 3: Mosey to Startex. 30x dips, 20x incline merkins, 10x decline merkins. ~2:00 min plank hold to finish.
MOLESKINE: – CubCadet did not apply to Survivor but does have a special relationship with Robert Kraft – Squatter did not date a girl who could barely speak English but did almost fall off the top of a bus in Nepal – DintyMoore did not lead his college LAX team in scoring but did sing his way across America in high school – Vector did not win any standup comedy competitions but did give a lot of kids lice. He also went to Duke. – Papa Bear did not meet Bruce Springsteen but did throw up in an interview and still land the position – SalPal did not receive a Green Day-signed “Good Riddance” poster from his dad when he left for college but does have a big family that gives him very odd presents – Pep did not play golf for Clemson but he does play golf – YHC did not meet Bono playing disc golf but did share an elevator with Shaq – Frappuccino did not graduate from Auburn three times (just twice) but did eat Fruit Loops with Lindsey Stirling. That’s not a euphemism… is it? – 8 plus HR Chunks ‘n’ Stuff for coffeeteria – Puzzlah Strutter Chunks Right Said
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude
PLAYLIST: https://open.spotify.com/playlist/0DB5KlJ41iGZhum9ZKVnpr?si=c849d66aeb9a419a
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Lead with Love

Date: 2026-02-16 AO: westeros Q: Squatter PAX: Vector, DintyMoore FNGs: None COUNT: 3 CONDITIONS: 39 deg, foggy
WARMUP: Exercises for 14 reps each
THE THANG: Great leaders dont stand alone. Partner up: • Partner A plank holds • Partner B does 14 burpees • Partner C does jump squats • Rotate Repeat 3 rounds.
There have been 46 U.S. Presidents. Do 46 reps of each. • Merkins • Squats • WW1s • Lunges (23 each leg) Between rounds: • Mosey in parking lot
AMRAP 5 minutes: • 10 Mountain Climbers • 10 Big Boy Situps • 10 Hand Release Merkins
Coupon Circuit – 20 reps Curls OH Press Tricep Ext Upright Rows Swings Bent over Rows Squats Flutter Kicks
MOLESKINE: Saturday we celebrated love. Today we celebrate leadership specifically in our presidents. Love and leadership go hand in hand. If you want to lead well you must also love well. And if you want to love well you must lead well.
“Leadership without love becomes control. Love without leadership becomes chaos.” – Squatter
The following are quotes from presidents. The phrases in the brackets were my edits:
Far and away the best prize that life offers is the chance to work hard [on your marriage]. – Theodore Roosevelt
Nearly all men can stand adversity, but if you want to test a man’s character, [let him get married]. – Abraham Lincoln
Ask not what your [wife] can do for you — ask what you can do for your [wife]. – JFK
ANNOUNCEMENTS: Check slack
COT: Dose just me and Dinty
PLAYLIST: https://open.spotify.com/playlist/2RYGhoqynDodiy5PCnnE7n?si=WTtFWcftSnOvxQUpd-6Alg&pi=DiaZwO6PRB6ix

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Fools with coupons

Date: 2026-02-02 AO: westeros Q: Pep PAX: Tim the Toolman, DintyMoore, Vector, Black Lung, Sherlock FNGs: None COUNT: 6 CONDITIONS: 30 degrees no wind
WARMUP: Requisite ssh Imperial walkers Hillbillies
THE THANG: Dora Timer: farmers carry to crossing sign 100: curls with coupon 200: squat thrust with coupon 300: American hammers with coupon
Mosey to playground through field to hill 7’s at hill: hand release mricans + squats
Finish at starts with 10 burpees ( as decreed by vector)
Playlist: A+ provided by vector – theme was fools
ANNOUNCEMENTS: – night moves on Tuesday night
COT: – prayers for black lungs cat – kids concerned about losing pet – Vector’s mil. Moving her to Nashville after mini stroke – Dinty more : electricity and his anger about nes
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Celebrating Nation Fun at Work Day 2026

Date: 2026-01-30 AO: bomber Q: Vector , Firefox PAX: Chunks, Pep, CubCadet, DintyMoore, Tim the Toolman, Crawlspace FNGs: None COUNT: 8 YHC and his esteemed co-Q Firefox could have taken the easy route with a theme about ice or being stuck at home with no lights (I know, too soon.), but at F3 Nashville’s premier AO, we don’t get better by taking the easy way . . . So, today we recognize National Fun at Work Day (aside: how do these things become “official?” Can we just create a “National Bomber is the Best F3 Nashville AO Celebration” Day? )
CONDITIONS: Old and slippery (just ask YHC who stumbled, bonked a knee and definitely pulled my right ass cheek – not that the PAX knew anything about it, as I keep my medical issues private :face_with_rolling_eyes:. Rumor is Tim the Toolman pulled a “Grayson Allen” and tripped YHC.)
WARMUP: Carefully amble to Rec Center parking lot, armed with 3 bags of rice and 3 kettle bells. SSH x 20, LBAC x 15, Seal claps x 15, Overhead presses x 15, RLBAC x 15, WMH and Good Mornings OYO.
Because of a lot of PAX sass, a 10 burpee penalty was levied.
PLAYLIST: Ain’t It Fun – Paramore Working for the Weekend – Loverboy Everybody Have Fun Tonight – Wang Chung Work It – Missy Elliott Girls Just Want to Have Fun – Cyndi Lauper Work – Rihanna f. Drake Fun, Fun, Fun – Beach Boys We Can Work It Out – Beatles You Make Loving Fun – Fleetwood Mac Working in a Coalmine – Devo We Are Young – Fun.
THE THANG: WORK: Filing the T-P-S Reports 50 Tricep DIPs 100 Push Ups (modified from pull ups as playground was an ice rink) 200 Squats Run 3 circles around cul-de-sac between exercises
FUN (at work): Plank and kettle bell pull throughs Hollow Body Holds with Rice Bags Tight circle with weight passes
MOLESKINE: Great to see everyone and several comments about appreciating getting out of the various retreats/refuges and breaking the monotony.
COT: – Praises for hambone’s new addition (and thankful the scary day ended beautifully) – we’ve already named him BaconBit – Praises for the NES, safety, road workers helping get Nashville back on line. A lot of stress out there with homes cold, people displaced, and sad events like home fires, injuries. Now is when we can lead – step up and help in any way you can (and ask for help if you need it). – Prayers for my MIL and my M who is dealing with moving her mom our way (along with her 100 lb German Shepard) – leanpax is ongoing (even if many of us cracked like trees covered by ice — OK, ok too soon). Stay strong, HIM – only 2 weeks left! Try to make habits that you can carry forward.
MISCELLANY: – Great to see Crawlspace join the group after running 17 miles or something – Coffee at McD’s due to power outages and late starts at the usual haunts. CubCadet rejoiced at the prices and kindly paid $11 to get the whole PAX coffee (8/8 attended) – Do not (I repeat NOT) play Work It when standing next to Chunks – his booty shaking was, er, something. – The :bomb: AOQ handover is coming soon (as Pep noted, it’s the longest handover of an AO ever – going on 7 months it seems?). Who will be our new leader? It’s a mystery that can only be solved if you attend :bomb:
Grateful for all of you – SYITG Vec
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You only get wet twice

AO: bomber
Q: SalPal , Firefox
PAX: Firefox, Pep, Poppa Lock, CubCadet, Vector, Tim the Toolman, DintyMoore, Chunks, Michelin Man, Right Said, Crawlspace, Strutter
FNGs: None
COUNT: 13
*Note: I’m including the running group ‘cuz I’m nice like that.

CONDITIONS: Perfect

WARMUP: Mosey

THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.

MOLESKINE: Kinda wet. No music.

ANNOUNCEMENTS: Leanpax, check slack

COT: Gratitude. Stay grateful

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4 mile run to Love Circle

AO: nashville-running
Q: Chunks
PAX: Chunks, DintyMoore, Crawlspace, Right Said, SalPal, Juicy J, hambone, Strutter
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: upper left groin stretches

THE THANG: 4 mile run for Love

MOLESKINE: meetup at Star Bagle w Bomber

ANNOUNCEMENTS:

COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria

Juicy J finally meets the legendary hambone all expectations surpassed and then some.

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.

THE THANG:
Mosey to the Auditorium

Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.

Mosey to the North Lot

Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.

Mosey to The Hill

Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.

Mosey back to the flag and time!

MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.

ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold

COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!