Tag: Pep

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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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Everybody Hurts Sometimes

Date: 2026-08-21 AO: Bomber Q: SalPal , PAX: Pep, CubCadet, SalPal, Firefox, Thomas T, Topps, DintyMoore, Vector, Black Lung FNGs: None COUNT: 9 CONDITIONS: Moist
WARMUP: Burpees + Equalizers
THE THANG: DORA + Abridged Murder Mile
MARY: No time.
MOLESKINE: Vector’s attitude was delightful.
ANNOUNCEMENTS: Westside Wednesdays, Water Bottles, Convergences for 9/11, 9/12, TN Tussle, check slack.
COT: Gratitude
PLAYLIST: Assorted Song List #8
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Happy Birthday To Me

Date: 2026-08-19 AO: Titan Q: Pole Dancer , PAX: Sherlock, Plainsman, bluemule, Dangle, Pep, Firefox, Hipster, Spinal Tap, Tim the Toolman, Pole Dancer, Papa Bear II, Churro FNGs: None COUNT: 12 CONDITIONS:
WARMUP: static stretching, indigenous peoples run around the park, active stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – t-rex – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups – star jumps – IYTs
Lunge back to start
MARY: of course
ANNOUNCEMENTS: orger a mug, ya mug
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=811fd7f504094745
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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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Bomber

Date: 2026-08-14 AO: Bomber Q: Firefox , PAX: Tim the Toolman, Firefox, Thomas T, Puzzlah, DintyMoore, CubCadet, Papa Bear II, Topps, Pep, Sherlock FNGs: None COUNT: 10 CONDITIONS: Moist
WARMUP: Mosey to Sylvan Park Elementary. Stopped and did 10 WW1s and about a 40 second plank hold along the way.
THE THANG: On the basketball court, 10 WW1s and a 90 second plank hold. PAX lined up in a high plank and passed 2 20lb kettlebells down the row and back and then down the row and back again.
PAX split into groups of 3s at the playground. 1 partner did 10 hanging leg raises as the timer 1 partner did dips 1 partner did plank jacks 3 rounds
10 WW1s 20-30 s hollow body hold 1 minute low plank
1 partner did 10 pull-ups as the timer 1 partner did merkins 1 partner did J-Lo’s 3 rounds
10 WW1s 20-30s hollow body hold 1 minute low plank
1 partner did 10 hanging leg raises as the timer 1 partner did shoulder taps 1 partner did Freddie Mercuries
Mosey back to basketball court 10 WW1s 20 dolphin planks 10 buzzsaw planks
MARY: Mosey back to startex 10 WW1s 2 minute low plank
Fin.
MOLESKINE: – Much Alaska discussion. CubCadet caught a fish this :open_hands: big. Firefox did not witness a seal kill.
ANNOUNCEMENTS: – Mugs, water bottles and tumblers. Check with Dilbert – Do burpees on Saturday with Wolfpack
COT: – Gratitude – Pep’s friend
PLAYLIST: Reused playlist: https://open.spotify.com/playlist/5pZAAPF2KBxeLn9MwGSEFg?si=405f273c1cc24354
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Natty 40th Beat Down

Date: 2026-08-12 AO: Titan Q: Natural Ice , PAX: Tim the Toolman, Makita, Puzzlah, Squatter, Spinal Tap, Papa Bear, Right Said, Sherlock, Pep, Natural Ice, Dragon Spark, DintyMoore, Rhombus FNGs: None COUNT: 11 CONDITIONS: Really pretty Good
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂
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Westeros

Date: 2026-08-10 AO: Westeros Q: DintyMoore , PAX: Pep, Thomas T, Makita, Tim the Toolman, Sherlock, SalPal, DintyMoore, bluemule, Vector, Grape FNGs: None COUNT: 10 CONDITIONS: Wet Grass, Humid Air
WARMUP: Big Lap with merkins, squats, Broga stretching
THE THANG: Small Group Work One PAX rotates through each movement Front Rack Carry Throw Rifle Carry Lunge Shoulder Carry Murder Bunny Farmers Carry Back Carry
Other PAX member rotates on exercises Plank Squats Incline Merkins Rows Freddy Mercury Decline Merkins Curls
Field for short partner sprints
MARY: Hollow Body Hold
ANNOUNCEMENTS: See Slack post from SalPal
COT: Prayers for school and F3 Friends
PLAYLIST: https://open.spotify.com/track/67V2T2fOmI803Y6FS6OJzE?si=11RVYLVoQteKLAv4vvpNfw&utm_source=copy-link
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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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Titan

Date: 2026-08-05 AO: Titan Q: Old Maid , PAX: GameStop, Makita, Spinal Tap, Old Maid, Dangle, Pep, Tim the Toolman, Churro, Rombus, Sport Mode, I forgot 2 people… FNGs: None COUNT: 12 CONDITIONS: Clear, blue, and 22
WARMUP: Stretching, SSH, Baby Arm Circles, Moroccan Night Clubs
THE THANG: Split into 4 teams, each with one coupon. In the style of a relay race, first member of each team runs with coupon ~50 yards and back. Rest of the team is doing stationary exercise until runner returns. Each team memeber takes turn running with coupon, with other teammates continuing the stationary exercise. Once every team member finishes run, team runs together to the end. Assigned team points inverse to finishing place (4, 3, 2, 1).
3 rounds, 3 variations: 1. Farmers carry, merkins 2. Overhead carry, reverse lunges 3. Murder bunnies, LBCs
Then, indian run to Parthenon steps to do dip competition. AMRAP until last man standing. Winner gets 10 points for his team. Shout out to Tim the Toolman for crushing it and winning the whole thang for his team!
MARY:
MOLESKINE:
ANNOUNCEMENTS: No CSAUP
COT: Makita weighing future with his company Churro’s sister and baby Old Maid’s brother to get him out into the gloom
PLAYLIST:
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Westeros

Date: 2026-08-03 AO: Westeros Q: Natural Ice , PAX: Papa Bear, bluemule, Vector, Makita, Natural Ice, Spinal Tap, Dangle, DintyMoore, Pep, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: pretty
WARMUP: stuff ssh and thangs
THE THANG: yeah we ran to Love circle. The goal was to constantly pick up the six. bluemule and Tim the Toolman for sure hit 3 miles.
But the good news was, we stopped a lot of merkins.
MARY: oh and we did some World War 1s
MOLESKINE: Pep got what he asked for
ANNOUNCEMENTS: I turn 40 at Titan next week. And we’re gonna do 40 a lot of stuff 40 times
PLAYLIST: healthy mumble chatter