Tag: Puzzlah

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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!

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Tabata @ The Bomb

AO: bomber
Q: Cowboy
PAX: Pep, Vector, Firefox, Puzzlah, Tim the Toolman, Wet Wipes, DintyMoore, CubCadet, Right Said, Papa Bear
FNGs: None
COUNT: 11
CONDITIONS: Cool, Damp, Early Spring-like, Music was a Mashup (Playlist here) music.apple.com/us/playlist/hayseed-umphreys/pl.u-leyll0GHxgZkbN

WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,

THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud

Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)

10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.

MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.

Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo

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Nice Dice

AO: atlantis
Q: Subway
PAX: Oatmeal, Puzzlah, SalPal, Siri, Pole Dancer, DintyMoore
FNGs: None
COUNT: 7
CONDITIONS: 50 cool and beautiful

WARMUP: Various stretching, mosey to waiting coupons

THE THANG:

10 SSH buy in
Roll dice – number matches the station; 25 reps of each station movement
Station 1
Merkins
Ranger Merkins
HR Merkins
H/L Merkins
Station 2
Curls
CPRs
Rows
Lawnmower Pulls
Station 3
Lunges
Squats
Seesaw lunges
Calf raises
Station 4
Overhead press
Taint scrapper
Thruster
Truck driver
Station 5
Amer Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest Press
Grave digger
Side bends
Blockees

Mary for final 3 mins

MOLESKINE:

ANNOUNCEMENTS: wings/some impossible man mile- check slack

COT: prayers for SalPal interview; Siri’s cousins wifes treatment; Pole Dancers wife’s recovery and Pole Dancers new job