Tag: Puzzlah

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Nothing Fancy and No Legs

AO: bomber
Q: Wolfpack
PAX: CubCadet, Shy Guy, Poppa Lock, Papa Bear, Pep, Tim the Toolman, Firefox, Puzzlah, Squatter
FNGs: None
COUNT: 10
CONDITIONS: Temperature pause please

WARMUP: Random usual suspects and mosey to playground

THE THANG:

Tabata
40 seconds on 20 seconds off
Alternate between 4 exercises
2 cycles then 1 minute rest

Round 1
Dead Hang
WWI
Incline Merkins
WWII

Round 2
Swing Rows
Heel Taps
Dips
Crunches

Round 3
Dead Hangs
Alternating Leg Raises
Decline Merkins
Dead Bugs

Round 4
Swing Rows
Insert Ab Exercise Here
Incline Merkins
Alabama Prom Dates

Mosey back to Startex and a Merkin Ring of Fire to end

MOLESKINE: Pep on Q

ANNOUNCEMENTS:
The Sandwich is upon us:
1. Atlantis
2. Night Moves
3. Bomber
4. Little olive on a toothpick on top to hold it together: Grow School!

COT: Gratitude :pray:

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

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Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e

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Good Will Bunting

AO: atlantis
Q: Pole Dancer
PAX: Squatter, SalPal, Oatmeal, sooner, Subway, Puzzlah, Toothless, Siri
FNGs: None
COUNT: 9
CONDITIONS: dusty

WARMUP: mosey around the field, active warmups

THE THANG: KICKBALL!

Started off with Last Man Standing- one pitch, if you get out, you join the pitcher in the outfield. Last batter to get out wins. Immediately had to add people to the outfield due to Oatmeal’s lack of hustle.

Switched to standard kickball where we ended in a tie! (boooooo)

Highlighted by some superb batting from Toothless, an opportunity to improve fielding abilities from Siri, and a true masterclass in bunting from both squads. Everyone was red from burpees in the dirt after every hit.

ANNOUNCEMENTS: The dreaded Tennessee Tussle is scheduled! Get excited to form teams of four so we can improve on our finish from last year!

COT: Prayers for health, the passing of loved ones, and career adversity. Always thankful for the PAX providing a welcoming space to share our struggles, emotions, and triumphs together.

PLAYLIST: Quickly threw together selections from the top results on Spotify for “baseball walk up music.” Turns out the youth these days only pull from two categories for walk up tunes- rap made after 2019, and classic rock. Go figure.

https://open.spotify.com/playlist/7s1ndsDyA98ixKLciTIWmt?si=a8978b92ede548b9

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What’s a TikTok?

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, Subway, Oatmeal
FNGs: None
COUNT: 4
CONDITIONS: Hot and Humid

WARMUP: Jog around Atlantis, ending at the Pizza Hut

THE THANG: Insane Movements Tabata

4x4x45 Seconds On, 15 Seconds Rest
– Broad Jump w/ Plank Hand Walk
– Forward Kick Breakdancing BS
– Merkins (the youth still do pushups apparently)
– Kneel Squats
Rd 2:
– Squat to Frog Jumps
– Seated Leg Lift Toe Touches
– Pogo Jump Lunge (Iron Mikes w/ extra steps)
– Scissor Jacks (w/ perfect synchronization between Puzzlah and yours truly

Ab workout that inspired this:

Lay down in front of a wall, put feet flat on the wall, legs a little less than 90 degrees.
– Touch the wall w/ alternating hands, 100x
– Touch the wall w/ both hands, 50x
– Elbows to knees, 50x
– Opposite elbow to Opposite knee, 100x

MOLESKINE: Subway enjoys Jamie xx more than Freddie Gibbs

ANNOUNCEMENTS: Brewsday next week on Aug 5, Nerf Gun fight tonight, CSAUP recruiting for Clydesdales

PLAYLIST: Some of my favorite releases from 2025 so far, cheated and added some Kendrick because it still slaps
https://open.spotify.com/playlist/40MiRToNXL29kKMzVSg3qZ?si=865df54041184b8e

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CoverBands Kept Us Moving

AO: middle-tooth
Q: Cowboy
PAX: Matador, Toothless, Focker, Betty Ford, sooner, DrRupp, Choo Choo, Esposa, Pepsi, bluemule, Puzzlah
FNGs: None
COUNT: 12
CONDITIONS: Cool, Moist. Engaging. Invigorating. Fast Paced. Efficient but confusing at times,

WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,

THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s…. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.

MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.

ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.

COT: Count, Announce, Prayer

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Independence Day Convergence + 1st F Q Handoff

AO: handsomizer
Q: Hair Band , SalPal
PAX: Young and Restless, Black Lung, Spinal Tap, Natural Ice, Puzzlah, Focker, Strutter, DintyMoore, Cowboy, Esposa, Vector, CubCadet, hambone, Betty Ford, Firefox, Chunks, Cuban Missile, Pepsi, Papa Bear
FNGs: None
COUNT: 21
CONDITIONS: Smelled like freedom.

WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.

THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.

MOT to battle: mosey to bridge

At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.

Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x

Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.

Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).

Sprint from top of stairs to startex, burpees to buy out.

In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.

MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.

ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.

(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.

COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.

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Grateful

AO: bomber
Q: Focker
PAX: Cream Cheese, Vector, Grape, CubCadet, Right Said, Tim the Toolman, Papa Bear, Sherlock, Firefox, Puzzlah
FNGs: None
COUNT: 11
CONDITIONS: pea soup

WARMUP: short and typical

THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round

MOLESKINE: A+ playlist ranking by Vector

ANNOUNCEMENTS: convergences on 6/26 and 7/4!

COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble

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Pickleball

AO: atlantis
Q: Subway
PAX: Toothless, Oatmeal, Puzzlah, SalPal
FNGs: None
COUNT: 5
CONDITIONS: beautiful and gravely

WARMUP: stretching

THE THANG: 2v2 on a slightly smaller then regulation pickleball net. Odd man out reffed / worked out while watching.

MOLESKINE:

ANNOUNCEMENTS: Thank you to sooner for lending the 12ft (not regulation 20 ft) net. Also thank you to Toothless for some really amazing Brooklyn coffee.

COT: :cucumber: :tennis:

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Bomber Nostalgia – A Legend Returns

AO: bomber
Q: Vector , t-cell
PAX: Papa Bear, Hedwig, Sherlock, Puzzlah, Grape, Tim the Toolman, Michelin Man, Firefox, CubCadet, DintyMoore, Topps, Steampunk
FNGs: None
COUNT: 14
Firefox arranged another hybrid Q bringing back a Bomber legend, t-cell, to Q . . . along with some other dude. In order to “set the mood,” the playlist focused on the Qs’ guilty pleasure: pop music princesses. That’s right – not a single song prior to 2014. That means no 80s songs or Beatles tunes, Pep. One disclaimer: YHC was struck when reviewing the playlist how many F bombs were dropped by these talented women. C’mon, you don’t need to curse to attain pop superstardom – ask Salt N’ Pepa . . .

CONDITIONS: Nostalgic

WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).

THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.

#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.

Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.

COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.

Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .

Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!