Tag: Pep

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Titan

Date: 2026-04-29 AO: Titan Q: Esposa , PAX: Pep, Hipster, Papa Bear, CubCadet, Esposa, Saigon Sam FNGs: None COUNT: 6 CONDITIONS: Crisp and the Ground was wet with puddles
WARMUP: Espoga= (Yoga+Bro) Esposa/Thunderburpee
THE THANG: Playground led by DR Saigon Sam. Dips, step ups, pull ups
4 corners Around Parthenon 25 dry docks 25 LBC 25 drop squats 50 plank jacks High skip Karaoke left Karaoke Right Bernie 25 merkins 25 aqua man’s 25 Bonnie Blair 50 Hill Billy’s
MOLESKINE:
ANNOUNCEMENTS: Ruck see Hipster tampalibra
COT: Prayers for Frank, Kevin new life
PLAYLIST: LA Riots inspired with it being April 29th 1992
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Middle Tooth

Date: 2026-04-28 AO: Middle Tooth Q: Betty Ford , Cowboy PAX: DrRupp, Pep, Cowboy, Esposa, Betty Ford FNGs: None COUNT: 7 CONDITIONS: Cool, post rain, wet
WARMUP: Typical: SSH, LBC both ways, Willy, squats, etc
THE THANG: A flip flop from last week. Most to pavilion
Upper Betty Ford DIDS AMRAP
Lower Cowboy Exercise @ Corners around the track. Add next exercise Bonny Blairs, Squats, High Knees, Bunny Shots, 25, 50, 75, 100
ANNOUNCEMENTS: Check Slack
PLAYLIST: Good Stuff. A+
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Westeros

Date: 2026-04-27 AO: Westeros Q: Michelin Man , Vector PAX: Michelin Man, Grape, Papa Bear, bluemule, Vector, DintyMoore, Pep, Floss FNGs: None COUNT: 8 CONDITIONS: spring has sprung
WARMUP: back and hip exercises
THE THANG: see the pic
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

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Titan

Date: 2026-04-22 AO: Titan Q: Papa Bear , PAX: CubCadet, Pep, Stumbles, Papa Bear, Vector, Tim the Toolman, Sherlock, Scoop FNGs: None COUNT: 9 CONDITIONS: Sunny
WARMUP: Pre-stretch legs and arms
THE THANG: Inventoried a variety of trees throughout the park, in recognition of Earth day! Sharing fun facts, like Dawn Redwood was thought to be extinct until rediscovered in a remote valley in China in 1944, and completing an exercise before moving onto the next tree!
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for Stumbles retreat presentation on Friday; Ongoing prayers offered for Squatter, his wife and daugther
PLAYLIST: Sounds of nature
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Westeros

Date: 2026-04-20 AO: Westeros Q: Natural Ice , PAX: Squatter, Vector, Pep, Tim the Toolman, Juicy J, CubCadet, Natural Ice FNGs: None COUNT: 8 The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 1. Free of charge: No cost to participate. 2. Open to all men: Regardless of fitness level. 3. Held Outdoors: Held in all weather conditions (rain, shine, heat, or cold). 4. Peer-led (Rotating): Led by men in the group on a rotating basis, with no certification required. 5. End with a Circle of Trust (CoT): A closing gathering for fellowship and announcements.
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8

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Bomber

Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-04-18 AO: The Castle Q: Brown Slip , PAX: Barney, Steely, Flipper (Matthew), Brown Slip, Chunks, hambone, Mr. Pancake, Pep, FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms FNGs: 2 FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms COUNT: 10 CONDITIONS: Overcast, humid, coolish
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward IC 5 Burpees to clarify Chunks was not a Co-Q and that the workout had in fact started Imperial Walkers – 15 IC
THE THANG: Set Sail To Pain Island – Sea Shanties
Grab coupons and mosey to tennis courts
The Thar She Blows Circuit – AMRAP
1. “Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus: 5 burpees without coupon
Breather – 20 Windmills IC
2. “Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
Breather – 10 Carolina Dry Docks IC
3. “Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along” = 5 coupon overhead presses (Chorus)
Breather – 10 Rosalitas IC
4. “South Australia” 2:10 minutes • Coupon Deadlifts • Every “South Australia”: 10 coupon rows
Breather – 15 Monkey Humpers IC
5. “Fish in the Sea” • Coupon plank hold during verses • At each Windy Weather chorus: 10 coupon push-ups
6. “Haul and Drag” • Count 1/2 – 1s keep coupon • Tight circle – On your 6 • American Hammer Rows – Pass to Left
7. “Randy Dandy Oh” • Murder Bunnies length of tennis courts, walk back to start – on sidewalk • Good call to not do this on tennis courts
Breather – Mosey perimeter of tennis courts with coupon w/ variations
Mosey to Flag
8. “Sailing” Christopher Cross • Cooldown stretches w/ Sing along hambone serenade & Chunks hip gyrations • Typewriter, Good Mornings, Willie Mays Hayes, Runners Stretch
MOLESKINE: Awful lot of running, Q! Seeing the look of defeat and pending mutiny on PAX faces is the mark of achievement as Q.
ANNOUNCEMENTS: Check Slack CSAC Holy Smokers – Squatters Struggle & Dirt – May 16 Impossible Mile
COT: All Good!
PLAYLIST: See Above
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Moneyshot!!

Date: 2026-04-15 AO: Titan Q: moneyshot , PAX: CubCadet, moneyshot, Pep, Vector, Tim the Toolman, Cowboy, Black Lung, Bob the builder, ziffandale, FNGs: None COUNT: 10 CONDITIONS:
WARMUP: jog Ssh, gm, wmh, windmills (Moneyshot miffed these), trunk twists
THE THANG: Murder mile prep Murph tease 3 sprints
MOLESKINE: pay your taxes & die
ANNOUNCEMENTS: murder mile y’all
COT: vector 2.0 turning 21 tonight
PLAYLIST: https://open.spotify.com/playlist/0CEpYSyPGHasxf6DjihgDZ?si=r69RF__GTgy0-qIbJTY2lg&pi=QZ0DhJM3TTWA-
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C0unt1ng 1s H4r6

Date: 2026-04-14 AO: Middle Tooth Q: SalPal , PAX: Betty Ford, DrRupp, Pep, DintyMoore, Pepsi, Cowboy, SalPal, sooner, Esposa, Peabody FNGs: None COUNT: 10 CONDITIONS: Stretching is for the birds
WARMUP: Active track mosey
THE THANG: Pullups, burpees, merkins, iron mikes, suicides,
MOLESKINE: You can lawfully own a raccoon without a permit (link: www.tennessean.com/story/news/politics/legislature/2026/03/24/domesticated-raccoon-tennessee-bill-waive-permit-fee/89297851007/?gnt-cfr=1&gca-cat=p&gca-uir=false&gca-epti=z1138xxp000750l004450c0007…)
ANNOUNCEMENTS: Manly Mile, Holy Smokers (both next Thursday), Juicy J Invitational, CSAUP 50, Check Slack
COT: Gratitude for Sooner’s career, intentions unspoken.
PLAYLIST: A+ Themed A+ Playlist