Tag: Firefox

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Bomber

Date: 2026-05-22 AO: Bomber Q: Pep , PAX: CubCadet, Pep, Tim the Toolman, Topps, Firefox, Steampunk FNGs: None COUNT: 6 CONDITIONS: Wet, dreary, drizzly
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
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Drive for Show, Putt for Dough

Date: 2026-05-21 AO: Atlantis Q: Firefox , PAX: Puzzlah, Subway, Firefox, Blueprint, Oatmeal, sooner, Cheesehead FNGs: 1 Cheesehead COUNT: 7 CONDITIONS: Damp
WARMUP: Mosey around park to the side parking lot. SSH LBAC Merkins Mountain Climbers
THE THANG: Disc golf! We started on the fields. Lunge walk to your first lie, bear crawl to each lie until you sink your putt. We multiplied high scores by low scores to get the number of burpees to do between rounds. – 1st hole, straight away in the open, roughly 270ish feet: 3 x 6 = 18 burpees – sooner set the next basket behind a pole and garbage can, roughly 250ish feet: 3 x 4 = 12 burpees – FNG Cheesehead set the next basket out in the open, roughly 260ish feet: 3 x 5 = 15 burpees
Mosey up to near the pizza hut pavilion with a basket set on the playground behind one of the rock structures. No exercises, just 1 more hole for fun.
Next we made a circle around a basket and started 12ish feet away. SSH, going around the circle attempting putts. After every two rounds, 10 merkins. Take a step back for each putt you sunk. 5 or 6 rounds of this.
MARY: There’s no Mary in disc golf.
MOLESKINE: Welcome, Cheesehead!
For those new to the sport, there are 4 main characteristics of golf discs: – Speed – less how fast it will fly and more how hard you have to throw it to make it fly like it should (we were throwing with 3s, 4s, and 5s) – Glide – how much carry the disc will have – Turn – how much it “turns” with the direction of your throw during the initial portion of flight (to the right on a backhand throw) – Fade – how much it falls out at the end of its flight (to the left on a backhand throw) There’s also a 5th characteristic: how much the thrower projects misguided trust onto a disc based on its aesthetic awesomeness And a 6th characteristic: how much the thrower stubbornly keeps using a disc to fly in a pattern it was not intended for
ANNOUNCEMENTS: – Holy Smokers – Spring Fling
COT: – New jobs – End of the school year – Job stress – Family member injuries
PLAYLIST: https://open.spotify.com/playlist/0wVPwx6JZA6uCRyZ352zcp?si=b6f7a70561234431
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Hold Me Closer, Tiny Titan

Date: 2026-03-25 AO: Titan Q: Vector , PAX: Vector, Choo Choo, Bubbles – Tyler (Franklin, TN), Roughage, Pep, Papa Bear, Sherlock, White Belt, Black Lung, Firefox, Tim the Toolman, Squatter, CubCadet, GMA, Deuce, Ramrod, Speechless, Real Nemo Rubicon FNGs: None COUNT: 18 CONDITIONS: A perfect spring morning.
YHC was planning a spring based theme but the playlist wasn’t giving me A+ vibes. So we pivoted to recognize a music great on his 79th birthday: Sir Reginald Dwight aka Elton John.
WARMUP: Mosey to Parthenon for SSH, LBAC, Seal claps, Overhead Presses, Moroccan Nightclubs, Reverse LBAC, Squats.
THE THANG: Mosey to hill. ELTONs: 79 reps of each exercise with a sprint up the hill in between.
Excellent Form Squats (see Squatter) Lunges Thrusters Overhead Press Normal merkins
Pause for 7 burpees to celebrate Black Lung’s arrival as per AOQ edict
Mosey to Parthenon to play PIANO. Partner up. One runs around monument while other does:
Plank Incline merkins Asskickers Normal squats Overhead press
Mary at Startex.
MOLESKINE: Had a great crew of DR/WL out at Titan representing Chicago, Dallas, California, and Franklin TN. A lot of pressure on Q to make sure folks get in a good workout. Intentionally stayed in front of Parthenon so our guests could experience a pretty cool AO view.
ANNOUNCEMENTS: Check Slack. Note: Bomber :bomb: convergence with Handsomizer ⚽️ this week so don’t go to McCabe or u will be sad.
COT: Prayers for Aurora, Polly, Mark and those unnamed aloud in our hearts. Prayers for reason and compassionate leadership in our world.
PLAYLIST: All by Sir Elton :eyeglasses::musical_keyboard::sparkles: Rocket Man I’m Still Standing Goodbye Yellow Brick Road Don’t Go Breaking My Heart Tiny Dancer Crocodile Rock Bennie and the Jets Saturday Night’s All Right for Fighting Someone Saved My Life Tonight

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Celebrating 56 Years Young

Date: 2026-03-13 AO: bomber Q: Vector PAX: Pep, Firefox, Tim the Toolman, Squatter, Sherlock, Title Max FNGs: None COUNT: 7 A tradition unlike any other . . . no, not the Masters. A Vector Birthday Q. This was the 9th one, which is crazy. I can’t seem to get rid of you HIMs.
For the theme, after some careful, thoughtful feedback (?criticism) from Michelin Man about branching out my playlists to, I don’t know< decades other than the 1980s, I opted to go with a playlist so new, you're afraid to park it in a downtown Nashville parking garage for fear of that first door dent. Despite what Natural Ice might say . . .
CONDITIONS: Cool (like the playlist)
WARMUP: For the 9th year in a row, SSH x my new age. (Some looks on the PAX faces of "Damn, why's he gotta be so old." LBAC x 11 (i.e. 5+6), Overhead Presses x 11, Seal Claps (complete with the porcelain bark c/o Title Max) x 11, RLBAC x 11, WMH and GM OHO, and Imperial Walkers x 11
THE THANG: After a side mosey to pay our respects to the now demolished McCabe playground (RIP pull up bars), back to the hill for
#1 5+6s (aka 11s) — squats at bottom; merkins at top
Then mosey to upper lot for #2 6 stations – do 56 reps of exercises (Mountain Climbers, Iron Mikes, BB sit-ups, Star Jumps, Shoulder Taps, and as a party gift, an exercise of your choice). Then 5 burpees just 'cause.
Mosey to startex for #3 DIDs (28 dips, 14 incline merkins, 14 decline merkins) x 2
Mary with Flutter Kicks, Hello Dollys, Leg Raises, and ending with 56 LBCs
ANNOUNCEMENTS: – Murder Mystery Party tomorrow – Holy Smokers — check Slack
COT: – Prayers for Title Max’s little girl, my kids traveling abroad, and all of the PAX coming and going for Spring Break – Thankful for all of the PAX for making me better each time I am out. Apologies Tim the Toolman for the profanity in the songs – you know the kids these days and their cursing.
PLAYLIST: – Private – The Neigbourhood – Dracula – Tame Impala – As Alive As You Need Me to Be – NIN – Glide – Neiked and Portugal, the Man – Basic Being Basic – Djo – Sex, Drugs, Etc. – Beach Weather – Opalite – Taylor Swift – Ready, Steady, Go! – Harry Styles – Your Direction – Goose – Distorted Light Beam – Bastille – Lost in Space – Foster the People – mangetout – Wet Leg
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Hell N’ Back

Date: 2026-02-13 AO: bomber Q: Hair Band PAX: hambone, Squatter, Firefox, Pep, Vector, porcelain FNGs: None COUNT: 7 CONDITIONS: Nippy
WARMUP: 50 SSHs Mosey to parking lot 10 8ct body builders
THE THANG: 5 sets of- 10 atomic merkins at baseline Burpee broad jump down and back (3-4 parking spots worth) Jog around community center until all in
5 sets of- 10 Double Shot of Jackies Crawl bear down, bear crawl back (3-4 parking spots worth) Jog around community center until all in Mosey back to start X Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock tomorrow at 0600 – holy smokers Hipster’s house Feb 19th at 1900 – after-hours weekly! – AOQ Grow School March 14th at pain-train – Rise Up Nashville service event Feb 25th, see 3rdf for details
COT: – health, family, marriage, & work
PLAYLIST: https://open.spotify.com/playlist/0zbyZNI7ADWQCCDdIwIUCn?si=cTlj1Km1Td2gSxeivWZbSQ&pi=FME5T8-0Ql6wZ and Pep running his mouth
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Mike Tysons Are Hard

Date: 2026-02-11 AO: titan Q: Cowboy PAX: Pep, Tim the Toolman, Squatter, Stumbles, Black Lung, Good Morning America, Firefox, Todd Doherty – F3 UMass, Spinal Tap, Choo Choo FNGs: None COUNT: 11 CONDITIONS: Cool, crisp, downright pleasant.
WARMUP: As per Titan tradition a piece of the workout was offered to PAX DR from Atlanta Todd Doherty – F3 UMass
THE THANG: Choose Pairs and Mosey Parthenon Steps. 1. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons 2. 11s at side incline hill. Burpee Buyin: ladders @ 5 GiggyUps at the bottom – Iron Mike at the top – Partners start on opposite ends With 5 Slap Merkins in the middle when you meet your partner
Mary: Hold AL Prom Dates, add leg raised to sky, 30 sec Supine Planks x 2,
MOLESKINE: Cowboy doesn’t know his right from his left. Grateful was the word of the day
ANNOUNCEMENTS: Holy Smokes 2/19 and see above :point_up_2:for New AO at Whites Creek HS.
COT: Gaze at the moon and acknowledge how small we are in a great expanse AND yet chased down by a Maker
PLAYLIST: All Coverbands – only 2 hidden original recordings. Who were they?
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Baile Inolvidable

Date: 2026-02-06 AO: bomber Q: Pole Dancer PAX: hambone, Pep, CubCadet, Vector, Tim the Toolman, Firefox FNGs: None COUNT: 7 CONDITIONS: Asombroso
WARMUP: SSH, Active Warmups
THE THANG: Anillo de Fuego por mi cancion favorito, “Nuevayol”
Carrera rapida al campo de golf por la cosa
Se dividen en grupos- uno corre, el otro completa el entrenamiento
5x burpees 10x supermans 15x squats 20x mountain climbers 25x LBC
Quatro repeticiones, volver corriendo para Mary
ANNOUNCEMENTS: shieldmock and smoker event check slack!
COT: prayers of gratitude following the storm, for the health of Hambone and Joe’s babies, safe travel for Vecrtor’s family, and our opportunity to take stock of what matters
PLAYLIST: https://open.spotify.com/playlist/0zjL441fOWEkadWL5FLz3C?si=032ea411940d4dee
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Igloo Building Prep

Date: 2026-01-23 AO: bomber Q: DintyMoore PAX: Squatter, Firefox, Pep, Puzzlah, Tim the Toolman, Vector FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP: SSH, Imperial Walkers, WMH, Good Mornings
THE THANG: Thang 1 Swings – 10 reps Cleans – 10 reps Squats – 10 reps Rev. Lunges – 10 reps Rows – 10 reps Merkins – 10 reps
Lap after each set
Thang 2 Hammers Flutters Mountain Climbers Prom Dates Freddy Mercury Hello Dolly
Lap after each set
MOLESKINE: Stay safe this weekend
ANNOUNCEMENTS: leanpax #holysmokers after-hours
COT: Pep having tough conversation with friend and we were happy to see CubCadet at Coffeeteria
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MLK

Date: 2026-01-21 AO: middle-tooth Q: sooner PAX: Toothless, DrRupp, Squatter, Firefox, Esposa FNGs: None COUNT: 6 Theme: MLK Day – Grit and Service Conditions: 15°F (Teens) – KEEP MOVING, not really that bad.
I. WARM-O-RAMA (5 MINS) Constant motion to prevent injury. Side Straddle Hops: 39 Reps (IC) Imperial Walkers: 39 Reps (IC) Mountain Climbers: 39 Reps (IC) Windmills: 39 Reps (Slow)
II. THANG 1: THE “1963” LADDER Focus: Endurance and the March on Washington. The Bottom: 19 Hand-Release Merkins The Journey: Run to the bottom of the hill/lot. The Top: 63 Side Straddle Hops The Return: Bernie back Repeat: 3 Rounds.
III. THANG 2: THE “381” MONTGOMERY GRIND Focus: Perseverance (Honoring the 381-day bus boycott). Setup: Partners A & B. The Drill: Partner A starts Lunge Walking toward the far curb. Partner B performs 5 Burpees, then sprints to catch Partner A. The Swap: Once caught, they swap roles. Add one burpee each time. Duration: Continue for 10 minutes. No sitting, no stopping.
IV. THANG 3: THE “39” CIRCUIT Focus: Honor Dr. King’s 39 years. Native Peoples run around the loop. At the shed, do… 39 Air Squats 39 Big Boy Sit-ups (Substitute American Hammers if ground is icy/wet)
End with 2 minutes of plank listening to the intro to “I have a Dream”
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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