Tag: Mr. Pancake

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[The Castle] The Castle – New duration – The Castle is now 1 hour

Date: 2026-09-26 AO: The Castle Q: Dilbert , PAX: Creatine, hambone, Steely, Dr. Brown Slip, Happy Trees, Dilbert, Mr. Pancake, Barney, Makita, Horizon FNGs: None COUNT: 10 CONDITIONS: friggin perfect
WARMUP: SSH, typewriters, arm circles
THE THANG: the 1 hr thang TABATA Round 1 – 1 min 40 sec on and 20 rest Stretchy band back pull Heavy bat shoulder rotation Curls Gas pump Abyss merkins Front raised shoulder hold 10 sec at a time 80 lb Sandbag squat thrust 30 lb Kettlebell swing toss as far as you can 55 lb Side lunges 100 lb Tombstone carry
Mosey to Makita car to fetch the frisbee
Round 2 – 30 sec on and 10 sec rest
5 v 5 Ultimate frisbee
MARY: none
MOLESKINE: lots of mubblechatter
ANNOUNCEMENTS: lots happening in October
COT:
PLAYLIST: various high energy songs
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[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

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[The Castle] The Roll of the Dice

Date: 2026-09-12 AO: The Castle Q: Steely , PAX: The Merchant, Mr. Pancake, Horizon, Waymo (formerly Space Baby), Dr. Brown Slip, Creatine, hambone, Louis DeMarco, Steely, Locksmith FNGs: None COUNT: 10 CONDITIONS: Humid
WARMUP: 20 IC SSH Michael Phelps OYO 10 IC Arm-Circles F/R
THE THANG: Team A/B Rope Pulling One PAX Role Exercise Dice to choose exercise, then they roll two additional dice and multiply to get the number of reps. Once all team members complete a rope pull round, Team runs a lap around the field. We completed three rounds Finished the last 10 minutes playing ultimate football. In-between possessions the control team does 5 Merkins, receiving team does 5 squats.
MARY: None
MOLESKINE: Not much, some confusion in my directions
ANNOUNCEMENTS: Check Slack
COT: Mr. Pancake dog tore its ACL, yes animals have ACLs. Prayers for its surgery and prayers for affordability
PLAYLIST: Zack FM
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[The Castle] The Castle

Date: 2026-08-29 AO: The Castle Q: Dr. Brown Slip , Mr. Pancake PAX: Locksmith, Dilbert, Waymo (formerly Space Baby), Pep, Creatine, hambone, Mr. Pancake, Strutter, Steely, Happy Trees, Fabuloso, Dr. Brown Slip, Flipper, Barney, Cross-stitch FNGs: None COUNT: 15 CONDITIONS: B-E-A-UTIFUL
WARMUP: SSH, Squats, LB Arm Circles F&B, Casual Harassment of Steely
THE THANG: DOLLYBALL
Count by 2’s, Mr. Pancake Team 2 Lead. All mosey to soccer field – Team 2 with coupons.
Round 1 Split into two teams. First team to 20 wins. – Team that scored: 10 Merkins – Team that got scored on: 10 Hello Dollies
The scoring piled up quickly as PAX discovered the challenge of simultaneously jumping, hitting a volleyball, and maintaining dignity.
Result: Team 2 wins.
Reward for Team 2: 15 Coupon Overhead Presses
Punishment for Team 1: Field suicides with 10 squats at each turning point.
Round 2 Counted off again and formed new teams. Modified rules: – Team that scored: 10 Squats – Team that got scored on: 10 Hello Dollies
To keep everyone honest, the Q introduced the dreaded “Jolene” audible.
Jolene Rule: At random, one unlucky PAX was selected to perform 5 blockees while the game continued without mercy.
The combination of volleyball, coupon work, Hello Dollies, and surprise Blockees produced equal amounts of fitness and comedy.
Time expired before the second game could reach 20.
MARY: None. Time was called before a formal Mary due to the fierce Dollyball competition and excessive time spent watching grown men mistime volleyball jumps.
MOLESKINE: A great way to celebrate one year in F3. Dollyball revealed two universal truths: gravity is undefeated, and hand-eye coordination has an expiration date. Plenty of laughs, plenty of mumble chatter, and just enough athleticism to justify the Hello Dollies.
ANNOUNCEMENTS: ML Rose – 4:13 Strong Benefit – October 21
COT: Prayers for PAX
PLAYLIST: 100% mumble chatter. No speakers needed when you’ve got grown men heckling each other.
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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…
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[The Castle] The Castle

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Pep, Fabuloso, Makita, Flipper, Steely, Butterfingers, Mr. Pancake, Locksmith, Hipster, Dr. Brown Slip, Strutter, hambone, Horizon, Barney, Dilbert, Louis DeMarco now Six-Shooter FNGs: 1 Louis DeMarco now Six-Shooter COUNT: 16 CONDITIONS: Balmy WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Iron Giant] Iron Giant

Date: 2026-08-03 AO: Iron Giant Q: Dilbert , PAX: hambone, Mr. Pancake, Dilbert, Horizon, Country Parkour FNGs: None COUNT: 5 CONDITIONS:Perfect upper 60’s a little humidity
WARMUP: SSH, good morning, type writters
THE THANG: The timer – 100 lb Tombstone carry 120 yards (60 there and 60 back). It was roughly 90-120 seconds which felt forever. Each Pax went 4 rounds of this stupid heavy bag.
The PAX used the new Gloom builder custom dice option. I really liked doing the same one twice several times.
R1 Triceps ext R2 Triceps ext R3 Romanian Deadlift R4 Pain Maker R5 Coupon Curl R6 Coupon Curl R7 BBSU R8 Pain Maker R9 Coupon Curl R10 Triceps ext R11 Romanian Deadlift R12 Bent over row R13 Shoulder press R14 Triceps ext R15 Triceps ext R16 Coupon Curl R17 Shoulder press R18 Romanian Deadlift R19 Triceps ext R20 BBSU

MARY: Flutter kicks IC x 20, 5 sec superman holds, 10 slow half up and hold sit ups.
MOLESKINE: Lots of talk catching up with each others lives, getting more guys to F3 (Dilbert EH’d a stranger, no shock there),
ANNOUNCEMENTS: Lots, check slack
COT: Prayers for the seasons of changes each family is going through right now and offer patience.
PLAYLIST: Iron Giant Rock hits from the 90’s and 2000’s

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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

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Tire Station Bootcamp

Date: 2026-07-14 AO: Tire Station Q: Butterfingers , PAX: Mr. Pancake, Butterfingers, Splitter, Steely FNGs: None COUNT: 4 CONDITIONS: Warm, zero (basically unforgiving) wind
WARMUP: 20 Side straddle hops, 15 imperial walkers, 10 large arm circles front and back, 15 hillbillies, then mosey to the pull-up bars.
THE THANG: Push through the pain and sweat! 3 reps of: 5 pull ups, 10 merkins, 15 squats, then mosey to the stadium. 4 reps of: sprint up the bleachers with 10 merkins at the top, careful down with 15 squats at the bottom. One lap around the track, stopping about every 100 m for burpees or merkins. Mosey to the dip bar area. 3 reps of: 12 dips, 20 walking lunges each leg, 15 big boy sit ups Indian run where lead drops out, performs 10 merkins, then joins back. 25 American hammers, 30 seconds low plank, 30 seconds high plank, 10 big boy sit ups, finally high plank another 30 seconds.
MARY:
MOLESKINE: Yes, our feet still got wet, watch out for the deer, and how does the wind/breeze seem to miss me?
ANNOUNCEMENTS: New Nashville leadership with the men of the north leading the way! New process for announcements in process with the new Nan tan.
COT: Prayers for Mr. Pancake old colleague’s wife and for Squatter, we can’t wait to see him back.
PLAYLIST: Nature
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[Iron Giant] Iron Giant

Date: 2026-07-13 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, Horizon, hambone FNGs: None COUNT: 3 CONDITIONS: swampy
WARMUP: SSH, IST, Cherry Pickers, Good mornings, hilly billy
THE THANG: rounds of:
Run 10 merkins IC Run 10 sandbag squats 10 rows Run 10 pull ups Run 10 sandbag lunges 10 presses
Repeat (4x)
MARY: Alabama prom dates, crunches
MOLESKINE: Not too hard, but harder than it could have been
ANNOUNCEMENTS: shrimp boil at First Baptist