Tag: Mr. Pancake

Posted on

[The Castle] The Castle

Date: 2026-05-23 AO: The Castle Q: Cross-stitch , PAX: Butterfingers, Horizon, Pep, hambone, Cross-stitch, Mr. Pancake, Brown Slip, Waymo (formerly Space Baby), Chunks, Steely, Charles FNGs: 1 Charles COUNT: 11 CONDITIONS: WET – all hero WODs
WARMUP:
In memory of Efren Medina
4 Rounds for Time 17 Jumping Jacks 21 Sumo Squats 21 Sit-Ups
THE THANG:
In memory of Christopher “Otis” Raible
Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.
In memory of Zachary D. Tellier
10 burpees 10 burpees, 15 merkins 10 burpees, 15 merkins, 20 squats 10 burpees, 15 merkins, 20 squats, 30 LBC 30 LBC, 20 squats, 15 merkins, 10 burpees 20 squats, 15 merkins, 10 burpees 15 merkins, 10 burpees 10 burpees
Hold plank till time
ANNOUNCEMENTS: Check Slack
COT: pray for PAX family
PLAYLIST:
Posted on

New AO Audit

Date: 2026-05-21 AO: Sisu Q: SalPal , PAX: hambone, Mr. Pancake, SalPal, Squatter, Tanto, Rabbi FNGs: 1 Rabbi COUNT: 6 CONDITIONS: Murky
WARMUP: Quick Active stretch
THE THANG: coupon-cides, death march, burpees and sprints
MARY: plank for time
MOLESKINE: lots of time interrogating FNG
ANNOUNCEMENTS: Murph, Spring Fling, Smokers, check slack
COT: children, sick family
PLAYLIST: Bleachers
Posted on

[The Discipline] The Discipline

Date: 2026-05-20 AO: The Discipline Q: Butterfingers , PAX: Mr. Pancake, Butterfingers, hambone FNGs: None COUNT: 3 CONDITIONS: Warm and humid.
WARMUP: Lol
THE THANG: 2.5 mile ruck with 2 pit stops that included 20 incline push ups and 20 squats with ruck on. End with 2 minute overhead ruck hold.
MARY:
MOLESKINE: Great chatter. It’s better to be hit by a bus than a Kia.
ANNOUNCEMENTS: Murph on Monday. Grow school on 13th at the-castle. Check slack for other items.
COT: prayers for all those in need.
PLAYLIST: Nature and mumblechatter.
Posted on

[Iron Giant] Iron Giant

Date: 2026-05-18 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, hambone, Horizon, Steely FNGs: None COUNT: 4 5 min gentle warm up
Thing 1: DONT DROP THE BELL 10 rounds on the minute: 5 kb swings 5 goblet squats 5 lungs Hold bell until end of minute
Thing 2: Carry kbs to pull up area Do pull ups 10, 8, 6, 4, 3, 2
Thing 3: 70lb KB carry 53lb each hand carry 60lb sandbag drag 80lb sandbag toss
Mary: Sit ups x10 Flutter kicks ic x 25 Sit ups x 10 Bycicle x 10 ic Sit ups x 10 Box cutter x 10 ic Sit ups x 10 Rosalita x 10 ic Sit ups x 10
Posted on

[The Discipline] The Discipline – Time for some Ruckercise

Date: 2026-05-13 AO: The Discipline Q: Dilbert , PAX: hambone, Horizon, Dilbert, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: Absolutely perfect
WARMUP: none, get walking
THE THANG: Start your watches and apps to track and get walking about 10 min in remove rucks and farmers carry on right side for 1 min then left side for 1 min, and re-rack your ruck
At “The Hill” lunge walk up it at a slow/moderate pace
At the rest benches – 5 step ups each side (they were a little higher than I expected)
turn around
about 10 min on the way back – farmers carry in the right hand for 1 min and then left hand 1 min and re-rack your ruck
about .5 mile out – Indian walk – last man speed walks to the front up until the crosswalk.
Quick loop to get to time
MARY: 2 min of lunges in the diagonal directions front and backwards
MOLESKINE: Hambone needed more sleep and might have regretting keeping the 45 lb plate in his ruck. Lots of random scat talk… LOL
ANNOUNCEMENTS: check slack
COT: Prayers for health and traveling PAX

Posted on

No Slack in the Rope

Date: 2026-05-12 AO: Tire Station Q: Steely , PAX: Squatter, Butterfingers, Cross-stitch, Splitter, Country Parkour, Fabuloso, Steely, Locksmith, Mr. Pancake, Dilbert, Chris Lopez, One Wheel, Henry(back hand spring) FNGs: 1 Henry(back hand spring) COUNT: 13 CONDITIONS: Brisk
WARMUP: 25IC SSH 15IC Imperial Walkers 15IC Hillbillies 10F/R Armcircles 15IC Toy Soldiers Good Mornings OYO 20Sec. High Knees 20Sec. Butt Kicks
THE THANG: Two teams competition style One team member must pull the rope attached to the tire 25ft The rest of the team does 20 Merkins, 20 Squats, hold a plank until the entire team finishes ROTATE First team to finish choice the other teams punishment. Secret was revealed that both teams punished each other and themselves.
Mosied to greenway and performed punishment, team 2 had to bear craw while team one had to broad jump about 50-100ish yards. PAX held plank or squat until all finished. Teams swapped the “punishment” back.
10 minutes of AB work. 40 sec work/20sec rest Flutter Kicks Freddie Mercuries American Hammers High Plank Heel Touches Big Boy Sit-Ups Leg Raises Box Cutters Shoulder Taps Low Plank
Finished with BOAT – CANOE
Mosied to start, circled up and stretched for the last two minutes.
MOLESKINE: “Where did you get the ropes?” “Can we skip Purple Rain?”
Lots of encouraging each other, just 40 seconds!
ANNOUNCEMENTS: North Nashville AOs T-Shirt orders link to be launched.
Check Slack
COT: Prayer for Squatter and his family Prayer for Mr Pancakes family after the loss of his aunt Prayers for Cross-Stiches mom needing back surgery
PLAYLIST: Classic Rock
Posted on

[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
Posted on

[Sisu] AO Launch

Date: 2026-05-07 AO: Sisu Q: Squatter , PAX: Brown Slip, hambone, Mr. Pancake, Waymo (formerly Space Baby), Tanto, Squatter, Steely, Duck Horn FNGs: 1 Duck Horn COUNT: 8 CONDITIONS: Cool & Clear
WARMUP: SSH High knees Butt-kickers WMH Perfect Stretch Merkins Squats
THE THANG: The Murder Court Burpee-Broad-jumps Lunge Walk Bear crawl Politician
Ladder Circuit w/ coupons Reps 5-10-15 Curls OH Press Rows Swings Squats Run
Ab Work BBS Flutter-kicks Heels to Heaven Box cutters
MOLESKINE: Sisu is a Finnish word that can’t be translated to one English word. It’s a mix of grit, resilience, resolve, quiet strength, and courage while enduring hardship and adversity. It’s a stoic determination. This will be the heartbeat of our new AO. It will be the essence of every workout.
ANNOUNCEMENTS: Check Slack
COT: Prayer
PLAYLIST: 90s Rock

Posted on

[Tire Station] Tire Station Grand Opening

Date: 2026-05-05 AO: Tire Station Q: Butterfingers , PAX: Country Parkour, Fabuloso, Steely, hambone, Splitter, Dilbert, Mr. Pancake, Cross-stitch, Horizon, Coach Nado, Butterfingers, Chris Lopez FNGs: 1 Chris Lopez COUNT: 12 CONDITIONS: Very nice weather
WARMUP: SSH, imperial walkers, Hillbillies, arm circles, over head claps, squats. Type writers, 10 burpees
THE THANG: partnered up for 10 tire flips while other partner does merkins (x3). 20 of: incline merkins, decline merkins, and step ups (x2). Off to the dip station for 5-10 dips, modified rows, knees to chest (x2), back to tire flips while other partner does squats or merkins, with third round the partner runs while the tire flipper works. Work on our 6 with WWI, flutter kicks, Rosalitas, Superman’s ending with mosey and 5 burpees.
MOLESKINE: enjoying the morning.
ANNOUNCEMENTS: Whites Creek AO start, keep an eye on slack if it’s moved.
COT: keeping Squatter and his M in our prayers!
PLAYLIST: random men’s workout noises.
Posted on

[The Discipline] The Discipline

Date: 2026-04-29 AO: The Discipline Q: Horizon , PAX: Mr. Pancake, Horizon, Country Parkour, Brandon named Coach Nado (Spelling TBD) FNGs: 1 Brandon named Coach Nado (Spelling TBD) COUNT: 4 CONDITIONS: dry and comfortable 63 degrees
WARMUP: putting on our ruck
THE THANG: 2.76 miles
MOLESKINE: How does Hambone walk so fast? And with more than 40lbs on his back?
ANNOUNCEMENTS: Tire station AO official start next Tuesday, May 5th. Whites Creek AO official start next Thursday, May 7th.
COT: prayers for Country Parkour house repair legal matter, Squatter’s wife cancer diagnosis
PLAYLIST: mumblchatter