Tag: Goose

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The Buffalo

Date: 2026-04-24 AO: The Buffalo Q: Goose , PAX: Goose, Waymo (formerly Space Baby), Ultratecht, Makita (Anderson Fader), Dragon Spark, Hot Route FNGs: None COUNT: 6 CONDITIONS: perfect
WARMUP: Willie Mays Hays, Arm stretches, forward fold x2
THE THANG: Dora: 200 Merkins, curls, overhead press, squats, SSH, whild partner run and shuffles
Circle Of Mary: fielders choice
ANNOUNCEMENTS: Frieds By the River tonight, prayers for Ultratecht speedy recover from some nagging injuries.
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[Tora! Tora! Tora!] Tora! Tora! Tora!

Date: 2026-04-13 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, Waymo (formerly Space Baby), Hot Route, Goose FNGs: None COUNT: 4 CONDITIONS: little spit. Nice breeze
WARMUP: runway and back, standards
THE THANG: Murph prep with 10 sets of Sally (5-10-15) pull-ups, merkins and squats with a coupon. Run in between and at end. Them over to the hill for some inclined shuffles, backpedal and jog
MOLESKINE:
ANNOUNCEMENTS: Fridays at River. Ultratecht ran a long way this past weekend and his hammys are feeling it
COT: mindfulness.
PLAYLIST: best of Chili Peppers
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Lets play with the cones

AO: titan
Q: Choo Choo
PAX: Goose, DintyMoore, CubCadet, GameStop, Natural Ice, Sherlock, Spinal Tap, Tim the Toolman, Choo Choo, Mayham
FNGs: None
COUNT: 10
CONDITIONS: Perfece for a workout

WARMUP: SSH, inch worm, squats

THE THANG: PAX split into 2 teams; Teams assign workout for eachother.
1- Pickup the cone: run -> pickup a cone -> burpee ladder; RNR.
2-Flip the cone: cones laid out right side up and upside down -> do a workout -> run -> flip other teams cone, 2 min timer. We did merkins, gas pumpers, v ups
3-Team suicides: one runner from each team runs and touches a pillar, while other do some workout.

MOLESKINE: Its winter and getting cold, be consistent in showing up for a workout. Once you take a break it gets harder to get back into the rhythm.

ANNOUNCEMENTS: check -f3-nashville-general

COT: we prayed out.

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The Filthy Fifty

AO: thebuffalo
Q: Strutter
PAX: The Bobs, Steely, greyalbum, Hot Route, Ultratecht, Goose, Makita (Anderson Fader), Strutter
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

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The Dirty Dozen

AO: thebuffalo
Q: The Bobs
PAX: Goose, Ultratecht, Goodwill, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: About as good as you can get in July

WARMUP: SSH, Good Mornings, Willy Mays Hays, Little Baby Arm Circles into World’s Greatest Stretch, mosey around neighborhood

THE THANG: 3 Rounds — 12 reps each exercise
1. Merkins
2. Squats
3. WWIs
4. Burpees
5. Lunges (1 as one)
6. Carolina Dry Docks
7. LBCs
8. Mountain Climbers (2 as one)
9. Plank Jacks
10. Jump Squats
11. American Hammers (2 as one)
12. Overhead Press

Mary in the lot

MOLESKINE:
Falling-with-style EH during COT. @Baggage recently moved to Nashville, lives in East, and looking to get back on the saddle. Be on the lookout both here and at toratoratora and say hello! (and your best behavior… he’s a lawyer)

ANNOUNCEMENTS:

COT: the power of habit

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Days of Thunder

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Ultratecht, Goose, Hot Route, Space Baby
FNGs: None
COUNT: 6
CONDITIONS: Ideal weather-wise; OSHA compliance of the AO was questionable as Shelby Community Center gets a makeover

WARMUP: SSH, Good Mornings, Willy Mays Hays, LBACs w runner’s pose stretch, mosey around the hood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Dips
• Lunges
• Repeat x2

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Pickin’ Party (last one?? Gasp) tomorrow at the Airpark

COT: prayers for Hot Route and his family as they have recently experienced the loss of a family friend. Peace, wisdom, strength to Space Baby as he is traveling to AL today to be with his father for medical tests. Gratitude from me as my son took his first steps all by himself this week

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Leftovers for breakfast

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

unseasonably cool

WARMUP:

Mosey down to the pond

SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch

THE THANG:

5 Burpee buy-in

DORA ….sort of

P1: 30 crunchy frog
P2: Run up the hill and back then switch

P1: 100 squat
P2: Run up hill and back

P1: 100 each leg Step ups
P2: Run up hill and back

P1: 100 Dips
P2: Bear crawl out and back

Run across field

Lunge walk up through woods

Sprint up stairs

Mosey to bball court grab coupons

Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min

COT

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11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.