Tag: Mr. Pancake

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Tire Suicide

Date: 2026-06-16 AO: Tire Station Q: Mr. Pancake , PAX: Horizon, Dilbert, Fabuloso, Steely, Locksmith, Mr. Pancake, One Wheel FNGs: None COUNT: 7 CONDITIONS: Gorgeous. Sunny, crisp, wet grass.
WARMUP: SSH Shoulder Circles Michael Phelps Good Mornings Mosey with Coupons
THE THANG: Tire Suicides 5 cones 5 rounds 1st cone = 1 rep Tire Flip (Must come back to come 1 after every other cone workout, à la a suicide drill in basketball)
2nd cone = 2 reps Alternate Coupon Merkin
3rd cone = 3 reps Coupon Shoulder Press
4th cone = 4 reps Coupon Kettle Bell Swing
5th cone = 5 reps Coupon Squats
MULTIPLY REPS BY THE ROUND!!!
Finish with Suicide Blockies for good measure
MARY: -WWI Sit-ups -Freddie Mercury (slow and controlled breath) -Flutter kicks -Side Plank swaps -High plank Low plank
MOLESKINE:
ANNOUNCEMENTS: -Check slack -Convergence
COT: -Prayers for Squatter/Stephanie -Butterfingers family pet -Horizon Daughter Wedding -Fabuloso Baby #2 arrival
PLAYLIST: Mr. Pancake forgot speaker
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[Iron Giant] Iron Giant – Time Under Tension

Date: 2026-06-15 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Beary Queen – BQ, hambone, Horizon, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS:perfect
WARMUP: SSH 20 IC and good mornings
THE THANG: Time Under Tension (43 min) Grab a heavy bag (55-80 lbs) and a lighter one (20-40 lbs)
and we start walking about every 5 or so min drop the weights and perform the following
10 Merkins 10 Bent over rows 10 Shoulder press 10 Curls 10 BB SU or continue until the last PAX finishes their 10
Rinse and repeat and we got in 8 stops.
MARY: no time
MOLESKINE: Not much mumble chatter today
ANNOUNCEMENTS: Check slack, lots to name
COT: Prayers for Squatter, Horizon’s daughter’s wedding this weekend, and the PAX health
PLAYLIST: None today
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[Iron Giant] Iron Giant

Date: 2026-06-08 AO: Iron Giant Q: Mr. Pancake , PAX: hambone, Dilbert, Mr. Pancake FNGs: None COUNT: 3 CONDITIONS: Cloudy, but dry
WARMUP: Mosey SSH
THE THANG: Upper, Cardio, Lower
Upper: 4 rounds (40, 30, 20, 10…although only got through two rounds)
Upper: -Merkins -Carolina Dry Docks -Curls -Tricieps -Overhead Press -Upright Rows
Cardio 1 minute each -Bag Carry -Mountain Climbers -Power Skips -Bear Crawl
Lower x 30 -Weighted Lunges -Squats -Dead Lifts
MARY: WWI Freddie Mercury’s LBC Planks
MOLESKINE:
ANNOUNCEMENTS: Convergence July 11 Leanpax begins after July 4th holiday
COT: Prayers for Squatters wife and their travel/treatment
PLAYLIST: The symphony of sweat from Dilbert, Hambone, and Mr. Pancake
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[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:
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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
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[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.
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[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
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[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

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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
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[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)