Tag: Salami

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Grow School! Emotional Headlocking

Date: 2026-03-14 AO: pain-train Q: Derby PAX: Hair Band, Salami, SalPal, Shakira, Juicy J, Piglet, Puzzlah, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, The Merchant Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and Hair Band’s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
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Naming Conventions in Atlanta are strange

Date: 2026-03-06 AO: handsomizer Q: SalPal , Chowda(F3 Atl WarningTrack) PAX: Salami, Natural Ice, Old Maid, Spinal Tap, TitleMax FNGs: None COUNT: 7 CONDITIONS: Absolutely delightful.
WARMUP: Led by Chowda(F3 Atl WarningTrack)!
THE THANG: (1) Merkin Circuit, (2) Atlanta Beatdown Sample
MOLESKINE: Lots of discussion around naming conventions and ballpoint pens.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, Spring Fling, Check Slack
COT: TitleMax kid, career, runners this weekend, intentions unspoken.
PLAYLIST: N/a
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Sweep the Sheds, Climb the Fences, Storm the Castle

Date: 2026-02-27 AO: handsomizer Q: DintyMoore PAX: Puzzlah, Salami FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: no SSHs here (10 count cadence) High Knees  Drop Squats  Good Mornings  Michael Phelps  Bonnie Blairs Inch Worms
THE THANG: Thing 1 – Mosey toward Flea Market  Stop at Ticket Gate to pay entry 10 WWIs, 10 Merkins, 5 burpees
Continue Mosey to Sheds Shed 1 – All4One and One4All One pax runs down and back, rest of pax does Merkins   Hammers 
Shed 2 – Partner Crawl Bearcrawl while partner does 5 burpees then runs to catch up and switch 
Shed 3 – All Together Now Lunge the shed w/ arms locked
Thing 2 – Long Mosey back with fence climb, DIDs, and Broga on the way.
Dealers Choice Mary to finish w/ 5 burpee buy out
MOLESKINE: Stronger, Faster, Better
ANNOUNCEMENTS: Merkin Madness, After Hours, Holy Smokerz, etc.
COT: Extra coffee for all
PLAYLIST:https://open.spotify.com/playlist/3PGmpughvhiRHbEEO5EVUr?si=ls9LQQLWS_2qSzx7Hc2kBA&pi=fy0LmI7jR7m8D
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Our mumblechatter goes to 11

Date: 2026-02-19 AO: atlantis Q: SalPal PAX: Salami, Faulker, Puzzlah, Subway, Oatmeal, sooner, Pole Dancer FNGs: None COUNT: 8 CONDITIONS: Moist.
WARMUP: Mumblechatter.
THE THANG: Merkin + Leg Ladders up and down. Ample mumblechatter.
MOLESKINE: T-Claps to Faulker for making it after a long day, and Puzzlah prototyping another AO pre-party. Oatmeal is leading (1) a rugby Q at Handsomizer with Puzzlah and (2) Highland Games 2026 at Atlantis, dates TBD.
ANNOUNCEMENTS: Holy Smokers, Merkin Madness.
COT: Be kind to people.
PLAYLIST: 2010 Alt Rock Comfort Food.
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The Handsome-Thang

Date: 2026-02-13 AO: handsomizer Q: Cowboy PAX: Salami, SalPal, Freakonomics, Cuban Missile FNGs: None COUNT: 5 CONDITIONS: Cool, crisp, welcoming morning
WARMUP: Bro-ga; Scorpions, SSH, Giddy Ups, Jump Shots
THE THANG: Choose Pairs and Mosey the Loop. 1. Burpee Buyin: 2. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons @30
11s sidewalk GiggyUps at the bottom – Iron Mike at the top – Partners start on opposite ends With 5 Slap Merkins in the middle when you meet your partner
Mary: Hold AL Prom Dates, add leg raised to sky, 30 sec Supine Planks x 2, MOLESKINE: MOLESKIN: Salami counted on me, he reminded me as I left, I nodded and said I would, but here it is Tuesday and I failed to get the backblast out timely. Sorry guys. It was a great time to be with you.
ANNOUNCEMENTS: Holy Smokes 2/19 and see above :point_up_2:for New AO at Whites Creek HS. COT: Gaze at the moon and acknowledge how small we are in a great expanse AND yet chased down by a Maker
PLAYLIST: All Coverbands – only 2 hidden original recordings. Freakonomics nailed it.
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4/5 requirements met

Date: 2026-02-17 AO: offthebooks Q: SalPal PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Irrelevant
WARMUP: Warmup reps before each set
THE THANG: Tactical Barbell, Fighter Progression, 80%.
MOLESKINE: Coffee
ANNOUNCEMENTS: Check Slack
COT: Bro hang
PLAYLIST: Whatever the YMCA had on.
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Yearly Offsite

Date: 2026-01-30 AO: handsomizer Q: SalPal , Salami PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Relo’ed to Northwest YMCA due to icy conditions.
WARMUP: Pre-workout
THE THANG: Bench press, squats, pull-ups.
MOLESKINE: Relationships, hobbies, Nashville ice storm.
ANNOUNCEMENTS: Shieldmock
COT: Good quality hang.
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Sandbags and Stairs

Date: 2026-01-23 AO: handsomizer Q: Natural Ice PAX: CubCadet, SalPal, Salami, Spinal_Tap, Natural Ice FNGs: None COUNT: 5 CONDITIONS: Chilly
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.
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New Year Beatdown

AO: handsomizer
Q: Old Maid
PAX: Cuban Missile, Grape, Natural Ice, Old Maid, Salami, Spinal Tap
FNGs: None
COUNT: 6
CONDITIONS:
Cool and clear

WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch

THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges

MOLESKINE:

ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).

COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing

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Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!