Tag: Pep

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[comz] Installing the New App

Date: 2026-03-16 AO: comz Q: hambone , PAX: Pep FNGs: None COUNT: 2 CONDITIONS: Nice and Warm
WARMUP: Nope, we just went straight in
THE THANG: I deactivated slackblast and activated the new F3 Nation App
MOLESKINE: Was good, would do again
ANNOUNCEMENTS:
COT:
PLAYLIST:
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With a Little Luck . . .

Date: 2026-03-16 AO: westeros Q: Vector PAX: Pep, CubCadet, Chunks, Squatter, Spinal Tap, SalPal, DintyMoore, Papa Bear, Tim the Toolman FNGs: None COUNT: 10 YHC thought that today’s highly anticipated version of Weightsteros should celebrate tomorrow’s holiday, St. Patty’s Day :four_leaf_clover: with a theme about luck.
CONDITIONS: Cool but perfect.
WARMUP: SSH, LBAC, Overhead presses, Seal Claps, Moroccan Night Clubs, RLBACs, Squats, WMH and Good Mornings
THE THANG: #1 Lucky :four_leaf_clover:: PAX each draws a card. Lucky PAX has highest card and gets to wear the shamrock necklace and pick an exercise for the PAX to do while they run across the lot and back x 3.
#2 Unlucky :x: :four_leaf_clover:: Now the PAX with the lowest card goes, but has to do 5 burpees with each exercise lap
#3 Lucky #7 :four_leaf_clover: :seven:: Spinal Tap’s turn to go — same principle as #1
#4 L-U-C-K: 17 reps of Lunges Ultimate/Utilitarian/Ugh Burpees Crunches of the Lil’ Baby Variety Killer Squats
Mary to time.
MOLESKINE: In life, you’ll encounter good and bad luck — be prepared with the skills to handle both as leaders and men.
ANNOUNCEMENTS/COT: – Holy Smokers, Grow School, Etc. – check the Slack – Kudos to The Merchant for a successful murder mystery night that may have involved Tim the Toolman turning into a demon?? – Thanks to some lippy jib-jab from DintyMoore and Chunks, the Q made the PAX run a little sprint. Gotta get your movement tracker started I guess . . . – SalPal was the dreaded Lucky HIM as he picked blockees more than once. He’s practically on vacation anyway. – Prayers for Title Max’s daughter, those traveling, our Muslim community members, and our leaders – Pep was most excited about Tom Petty’s entry on the playlist, singing aloud and recalling its post-apocalyptic music video. – 110% coffeeteria as Title Max joined us at Dose for CubCadet’s favorite $17 coffee.
PLAYLIST: Get Lucky – Daft Punk Lucky Star – Madonna Good Luck Babe – Chappell Roan I Feel Lucky – Mary Chapin Carpenter Some Guys Have All the Luck – Rod Stewart You Got Lucky – Tom Petty With a Little Luck – Wings A Stroke of Luck – Garbage My Lucky Day – Bruce (for Papa Bear) Lucky – Britney Spears
:four_leaf_clover: wishing you much luck Vector
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Chunks Q

Date: 2026-03-14 AO: the-castle Q: Chunks PAX: Chunks, Strutter, Butterfingers, Space Baby, Fabuloso, Cross-stitch, hambone, Horizon, Pep, Pack rat (NWInd) FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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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Make Sandbags Great Again

Date: 2026-03-11 AO: titan Q: Natural Ice PAX: Pep, Tim the Toolman, Sherlock, Title Max, Papa Bear, Natural Ice, Radish FNGs: None COUNT: 7 CONDITIONS: Soggy but not too soggy
WARMUP: SSH for my man Pep we did 30, because I am mean. Some Stretching some Hill Billies, Some Merkins
THE THANG: Make Sandbags Great Again! Pax formed a circle and performed Merkins until the timer ran out. The timer consisted of each member of the Pax performing 5 sandbag burpees. Once all of the burpees had been paid we ran a little loop.
Rinse and Repeat, but Pax could swap out the 5 sandbag burpees with 10 goblet squats. The resting exercises also rotated with varies forms of mery as well as incline merkins.
MOLESKINE: Do Hard Things!
ANNOUNCEMENTS: So many! The Merchant Murder Mystery this saturday!
COT: Praying for Title Maxs family and his new born daughter to have a speedy and safe recovery!
PLAYLIST: David Bowies hits in his various forms
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The Pain Clock

Date: 2026-03-07 AO: the-castle Q: Strutter PAX: Pep, hambone, Horizon, Mr. Pancake, Strutter, Flipper (Matthew), Butterfingers FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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From Foxes to Bears

Date: 2026-03-06 AO: bomber Q: Firefox , CubCadet PAX: Black Lung, Chunks, Papa Bear, Puzzlah, Pep, Tim the Toolman FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Mosey to parking lot. Broga
THE THANG: Firefox AOQ Farewell Starting at one end of the parking lot, PAX did a sequence of: – 40x plank jacks – 30x mountain climbers (each side is a half) – 20x merkins – run to end of the parking lot and back 4 full rounds. Maybe should’ve been 3. But we did 4. 10 WW1s 30s Hollow Body Hold 10 WW1s Hollow Body Hold until the playlist indicated it was time for a change…
Handoff to our new AOQ CubCadet! Mosey down to bottom of the hill 9s: star jumps at the bottom, bernie halfway up the hill, run the rest to the stop sign, then do squats to a full sit on park bench or wall
Return to startex. Extended Mary.
MOLESKINE: – Papa Bear and Tim the Toolman with the R-rated zingers – Promises of future coffeeterias at McD’s (on me and my gift card!) – 7 for coffeeteria at Star Bagel
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude, particularly for the support we all have for each other
Peace out. My Watch has ended, but I’m not going anywhere.
PLAYLIST: https://open.spotify.com/playlist/1YeYujX771JwSrhvDlkFqp?si=ee42902006134fd7
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7th Manniversary of Toothless 🦷

Date: 2026-03-05 AO: greenmachine Q: Toothless PAX: Focker, Esposa, Pep, Sherlock, Grape, Black Lung, Cal Worthington, Betty Ford, Topanga FNGs: None COUNT: 10 CONDITIONS: Clear sunrise, breezy, not too warm, felt like 30A. Perfection.
WARMUP: – 49 x SSH – 7 x Good mornings – 7 x Scorpions
THE THANG:
7 Rounds of Tabata – 45s on, 15 off – High knees, squats, burpees, butt kickers, prisoner squats, peter parkers, iron mikes
Six-Seven’s – Perform 6 and 7 reps of two exercises respectively at every 10 yard line – Broad jump, hand release merkins for 6, WW2’s for 7
Repeat 7 Rounds of Tabata (mod burpees to low plank)
Stairway to 7 – Stair runs up & down all the way to the end – After each, do an increasing count of burpees, add 1 per round
MOLESKINE: YHC was gassed by this one – I pulled the plug a little early on the stairway to 7. We only got through 5 rounds when we probably could have made 7, but as they say if you can’t do it don’t Q it! Folks were big fans of year 8 Toothless who threatened penalties for exercise infractions or dropping during the low plank of tabata. Perhaps a precursor of what is to come :smiling_imp: Finished up by draining the thermos of some excellent anaerobic natural processed coffee. :coffee:
ANNOUNCEMENTS: – Holy smokers soon – Merkin Madness – Many other good things in the Slack post!
COT: – Praise and prayers around those battling leukemia – Prayers for those taking on a 50k this Saturday! For weather and injury free endurance! – YHC shared a learning of this last year, that it’s the little habits that can make you or break you. Don’t shy away from the hard but right choice in the small things because those compounding choices build momentum for the big things.
PLAYLIST: https://open.spotify.com/playlist/5Q4PxR9KwkV62jZ86GZ9iI?si=b48993d308b5458b – The PAX loved this one – in reality it wasn’t close to all 7 minute songs but they were picking up what I was putting down with the 70’s rock ballads!
As always, it was an honor to lead men! Looking forward to the next 7 years with you!
— Toothless :tooth: , start date March 8th, 2019
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Coupon Carying

Date: 2026-03-02 AO: westeros Q: Natural Ice PAX: Pep, Papa Bear, Tinkertoy, Tim the Toolman, Puzzlah, Vector, Squatter, Natural Ice, Mudflap, Air Ball FNGs: 1 Air Ball COUNT: 10 CONDITIONS: Misty and not quite warm enough
WARMUP: a bunch of the usual stuff SSH, Merkins, Stretching, Shoulder death moves
THE THANG 1: Indian run with 45′ sand bag and 35′ ruck sack. Coupons where passed down the line and the caboose ran the weight back up to the front.
THE THANG 2: We split into 2 teams at the startdex. 1 Pax ran with the sand bag to the street sign and back while the remaining pax performed a coupon exercises or various merry.
MOLESKINE: – Get a Sandbag!
ANNOUNCEMENTS: – I just posted everything in -f3-nashville-general
PLAYLIST: https://open.spotify.com/playlist/13EYqmXeyiaHTEhWmEY8Ol?si=b888328739644441
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Winter Olympics

Date: 2026-02-27 AO: bomber Q: Black Lung , Firefox PAX: porcelain, Papa Bear, Pep FNGs: None COUNT: 5 CONDITIONS: Just barely wintry enough
WARMUP: SSH FLBAC RLBAC Squats (low and slow-ish) Merkins Stretch
THE THANG: Inspired by the Olympics, Firefox requested a Q with elements of Winter Olympic sports. Black Lung obliged with gusto.
Event 1: Alpine Skiing (aka “Leg Burn”) – Jump Squats – Reverse Lunges – Squat Pulses Starting with rounds of 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps > 5 reps
Event 2: Biathlon (aka “Get exhausted and then do something inadvisable”) – Run up the hill to stop sign – Burpees – Big Boy Sit-Ups – Merkins – Run back down the hill Starting with 15 reps > 10 reps > 5 reps > 20 reps
Event 3: Skeleton (aka “let your heart rate settle, this part’ll be easy”) Hand-Release Merkins Shoulder Taps Peter Parkers Starting with 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps
Event 4: Ski Mountaineering (aka “burn your lungs and legs… then keep going”) – Murder bunny 100 yds up the hill – 10 atomic merkins – Run to bottom of steps by McCabe – 10 atomic merkins – Run up the steps to upper parking lot – 10 atomic merkins – Run back down hill We did an abbreviated second ski-mo circuit, doing approximately 50 yards of murder bunnies up the hill and then 10 atomic merkins
Finally, the cooldown. – 30s hollow body hold – 10 WW1s – 30s hollow body hold
MOLESKINE: – It’s unclear which gave out first on the ski mountaineering event… the legs or the lungs. But they definitely both gave out. – porcelain: “I don’t have enough breath for mumblechatter”, Black Lung: “That’s a feature; not a bug.”
ANNOUNCEMENTS: – Check slack
COT: – Gratitude
PLAYLIST: