Tag: porcelain

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Bomber – 10.02.26 – “Sting, Stang, Stung”

Date: 2026-10-02 AO: Bomber Q: princessaurora , PAX: Dangle, porcelain, princessaurora, CubCadet, t-cell, Vector, Firefox, Tim the Toolman, Black Lung, Pep FNGs: None COUNT: 11 CONDITIONS: Moderately warm but still dry
THE THANG: To honor the 75th birthday of one Gordon Matthew Thomas Sumner aka Sting, today’s workout was built around some of my favorites from his catalog.
Upper Lot – “Fortress Around Your Heart” & “Synchronicity II” Long mosey up to and around practice green before settling in at the Upper Lot for a COP:
– SSH – Imperial Walkers – WMH – LBAC F/R – Frankensteins
MCC Circle Drive – “King of Pain” Ring of Pain Squat hold aka People’s Chair as each PAX goes up one by one around the circle for entirety of song. Max reps. We hit 340 squats!
The Low Wall – “De Do Do Do, De Da Da Da” DID Do Do Do, DID Da Da Da Dips, Irkins, Derkins x 10 RnR for song
Main Drive – “All This Time” & “If I Ever Lose My Faith in You” All This Climb Run up hill to stop sign, perform 10 Mountain Climbers. Return to base. 15 Mountain Climbers. Continue adding 5 reps for each subsequent ascent and descent. RnR through both songs.
At least some made to 60 Mountain Climbers.
Playground – “Murder By Numbers” & “Money for Nothing” M.U.R.D.E.R By Numbers Partner up – P1 takes lap around MCC while P2 does exercise. Flapjack, working up to 75 cumulative reps for each exercise.
– Merkins – Up Downs – Reverse Lunge – Decline Shoulder Taps – Elevated Split Squats – Reverse Plank Heel Taps
Think most got murded but nobody was murdered before time was called.
Startex – “Don’t Stand So Close To Me” Mary Dealer’s Choice
Cut for time!
MOLESKINE: Bomber is alive and well and dare I say more mature than ever. So glad to have the opportunity to Q this AO that will always be near and dear to my heart even if it isn’t geographically. Thanks to CubCadet for the ask!
ANNOUNCEMENTS: Many 2nd F opportunities ahead, and even a couple of 1st Fs with The Struggle tonight and the Tussle next month.
COT: Praises for Dangle’s new grandson and lots for which to be grateful.
PLAYLIST: https://open.spotify.com/playlist/0Ga6vti8fA5XX53YHOSOFl?si=hEBxKRO5TsqW73nASMJ6lA&utm_source=copy-link&pi=zmsgPSNWSemln
PA out!
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Atlantis Ultimate

Date: 2026-09-17 AO: Atlantis Q: Juicy J , Shakira PAX: sooner, Shakira, Subway, Bulldog, porcelain, DintyMoore, Juicy J, Cherry Maguire FNGs: None COUNT: 8 THANK YOU Shakira for this epic backblast write up!!!! :laughing::laughing::rolling_on_the_floor_laughing::rolling_on_the_floor_laughing:
CONDITIONS:
WARMUP:
THE THANG:Backblast! Convergence: Rescue Juicy J DATE: 2026-09-17 AO: The Knoll Q: Shakira, Juicy J PAX: Bulldog Shakira Juicy J Cherry Maguire sooner porcelain DintyMoore Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Convergence: Rescue Juicy J

Date: 2026-09-17 AO: The Knoll Q: Shakira , Juicy J PAX: Bulldog, Cherry Maguire, porcelain, DintyMoore, Shakira, sooner, Juicy J, Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
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Atlantis

Date: 2026-05-28 AO: Atlantis Q: DintyMoore , PAX: DintyMoore, SalPal, porcelain, Juicy J, Pole Dancer, Cheesehead, Subway FNGs: None COUNT: 7 CONDITIONS: Balmy
WARMUP: Lap and Stretches
Birthdate Challenge – hit all 8 dates 0 1-minute plank 1 10 merkins 2 20 air squats 3 30 SSHs 4 20 Lunges 5 15 burpees 6 20 merkin shoulder taps 7 30 calf raises 8 20 mountain climbers 9 1-minute wall sit
THE THANG: Partner AMRAP 100 m sprint 5 burpees 20 sit-ups 15 pushups 100 m sprint
Partner completed series of core exercises
MARY: Soccer Challenge – goal between arms in plank position = 5 burpees and 100m sprint
MOLESKINE: Push each other to know each other, it’s more than a workout group.
ANNOUNCEMENTS: Struggle, Summer Slam, Fall CSAUP 50 mile relay, etc.
COT: prayers for Squatter and family
PLAYLIST: https://open.spotify.com/playlist/0bybNxEFZvzMuwrvMJx0gL?si=dJ-GbMhCS524enrLUJJFDQ&pi=cZ6L80vSTHCJj
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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:
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Hell N’ Back

Date: 2026-02-13 AO: bomber Q: Hair Band PAX: hambone, Squatter, Firefox, Pep, Vector, porcelain FNGs: None COUNT: 7 CONDITIONS: Nippy
WARMUP: 50 SSHs Mosey to parking lot 10 8ct body builders
THE THANG: 5 sets of- 10 atomic merkins at baseline Burpee broad jump down and back (3-4 parking spots worth) Jog around community center until all in
5 sets of- 10 Double Shot of Jackies Crawl bear down, bear crawl back (3-4 parking spots worth) Jog around community center until all in Mosey back to start X Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock tomorrow at 0600 – holy smokers Hipster’s house Feb 19th at 1900 – after-hours weekly! – AOQ Grow School March 14th at pain-train – Rise Up Nashville service event Feb 25th, see 3rdf for details
COT: – health, family, marriage, & work
PLAYLIST: https://open.spotify.com/playlist/0zbyZNI7ADWQCCDdIwIUCn?si=cTlj1Km1Td2gSxeivWZbSQ&pi=FME5T8-0Ql6wZ and Pep running his mouth
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Deck of Step Ups

AO: atlantis
Q: Pole Dancer
PAX: Vector, porcelain, SalPal, Firefox, Puzzlah, Subway
FNGs: None
COUNT: 7
CONDITIONS: comfy

WARMUP: Broga followed by a mosey around the complex, ending at the Pizza Hut

THE THANG: Deck of Death!

Diamonds: Merkins
Heart: Step-Ups (ouch)
Spades: WW1s
Clubs: Squats
Joker: 15 Burpees
Aces: Exercise followed by either a lunge to the benches or 25 dips

ANNOUNCEMENTS: LeanPAX in full swing, upcoming October partner F1 event coming up

COT: Prayers for Vector’s daughter returning to school, Porcelain’s M in her new promotion and leading through the loss of her coworker, all kids going back to school for a happy and healthy semester, and the family and community of Renee Nicole Good, tragically murdered by ICE in Minneapolis.

PLAYLIST: For the workout- haven’t been able to put down Turnstile’s album Never Enough, listened start to finish. For coffeteria, a timely backdrop of Gil Scott-Heron’s “Pieces of a Man.” As relevant today as it was in 1971.

https://open.spotify.com/album/52yD51X7yDinwlg6tbCtpP?si=aB8ROkAqQc21wQgcWxnmzg

https://open.spotify.com/album/3Iny1eqJMoqU1I1UoUbVQl?si=S-4hWfuJQYyWsfQhj-Hhuw

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Inaugural F3 Nations Real Estate Committee Meeting

AO: atlantis
Q: SalPal
PAX: Firefox, CubCadet, porcelain, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Optimistic given recent rate cuts

WARMUP: Buying time for stragglers

THE THANG: Mosey around the neighborhood playing over/under on house prices. The. Used 1st digit for burpee count, 2nd digit for Lt Dans, 3rd for big boy sit-ups.

MOLESKINE: pricing all over the place in the Nations

ANNOUNCEMENTS: night moves, grow school

COT: peace & healing

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Back Attack

AO: atlantis
Q: Pole Dancer
PAX: porcelain, CubCadet, Subway, Oatmeal, SalPal
FNGs: None
COUNT: 6
CONDITIONS: COMFY

WARMUP: SSH x20

THE THANG: Attacking the back with each half of the remedy to back pain- stretching and strengthening!

Started with some static stretching, good mornings, and shoulder stretches. Flowed into a quick yoga routine from sun pose into warrior 1 & 2, triangle pose, back up and down into the other side. Then downward dog into cobra, back to downward dog, into runners lunges, with a twist on each side.

Mosey over to the swings to elucidate how much we work our chest compared to our backs. 4 sets of 10 bodyweight rows on the swings, paired with 10 pushups. Safe to say the pushups were quite a bit easier.

Lunge back to startx because glute and hamstring strength is the foundation of a strong lower back! Then 3 sets of 45 second tubota style exercises mixing back and lower body;
– Dumbbell flys
– Alabama Prom Dates
– Cinderblock deadlift
– Squats
– Exercise band extensions
– Clamshells

Finished out with a round of Mary because core strength is also critical for back support.

MOLESKINE: Oatmeal is in 3 cults currently applying for his 4th. Subway thinks Juvenile’s name is Jeremy

ANNOUNCEMENTS: Brewsday next Tuesday and YHC will be in attendance! Second drink is on moneyshot

COT: Prayers for kids getting out of school and a family dealing with a miscarriage.

PLAYLIST: very subpar performance from the gallery trying to guess song title and artist of songs with “Back” in the name. I think we hit on 5/13 and burpees ensued for each wrong answer.
https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=f164a41916c747b3

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ULTIMATE

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Subway, Right Said, sooner, Toothless, Oatmeal, Siri, Chunks, porcelain
FNGs: None
COUNT: 10
CONDITIONS: Warm and Dry

WARMUP: Mosey around the field, active warmups, static stretching

THE THANG: ULTIMATE!

5 on 5 game featuring many downfield hucks, Oatmeal serving up assists left and right, Toothless’s heart rate reaching 225, and a beautiful snag by SalPal over the top of my dome to tie up the score in the last minute. Great time out there today shaking the rust off!

ANNOUNCEMENTS: Brewsday on Tuesday

COT: Prayers for all the fathers out there, both with us and the dearly departed