Tag: Salpal

Posted on

LeanPax: Day 19

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Siri, Tim the Toolman, SalPal, bluemule, Grape, CubCadet, Michelin Man, Pep, Drop Trow
FNGs: None
COUNT: 10
CONDITIONS: cold. Not effin cold tho.

WARMUP: 41 SSH

THE THANG:

DORA – partners do:
100 – squat thrusters
200 – Chest press
300 – Curls
Travel- overhead carry block to car and back

LT Dans down the hill
Sprints – 50, 80, and 110%
Return to Startex

Cool Guy Mary

MOLESKINE: Thankful for MLK.

ANNOUNCEMENTS: LeanPax forever

COT: did it

Posted on

Fire on the mountain

AO: atlantis
Q: Puzzlah
PAX: Pole Dancer, SalPal
FNGs: None
COUNT: 3
CONDITIONS: not bad

WARMUP: show up at 5:32

THE THANG: mosey to mt. kentucky, stopping for 10 push ups at every cross street.

Sprint 1/3, walk back
Sprint 2/3, walk back
Sprint all the way up and down the far side
Sprint up the far side, walk back
Sprint all the way up, walk back
Sprint 1/3 way up, walk back

The walks should have been jogs but Im a bit lazy.

Mosey back to startex. A little less than 3 miles round trip

MOLESKINE:
Dig into some art. We jammed to some Grateful Dead today in remembrance of Bob Weir and I admitted it was a cultural blindspot for me. Be curious, keep learning, and dive into the uncomfortable.

ANNOUNCEMENTS: see slack

COT: :v: and :heart:

Posted on

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

Posted on

4 mile run to Love Circle

AO: nashville-running
Q: Chunks
PAX: Chunks, DintyMoore, Crawlspace, Right Said, SalPal, Juicy J, hambone, Strutter
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: upper left groin stretches

THE THANG: 4 mile run for Love

MOLESKINE: meetup at Star Bagle w Bomber

ANNOUNCEMENTS:

COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria

Juicy J finally meets the legendary hambone all expectations surpassed and then some.

Posted on

NYE Countdown

AO: titan
Q: Spinal Tap
PAX: Natural Ice, Good Morning America, SalPal, Pep, Tim the Toolman, Choo Choo, Juicy J, Right Said, bluemule, Hipster, Papa Bear, Young and Restless, Stumbles
FNGs: None
COUNT: 14
CONDITIONS: :cold_face:

WARMUP: The usual

THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary

ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!

COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.

Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.

Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!

Posted on

Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

WARMUP: PAX led

THE THANG:
Partner/2.0 travels while the other does Reps of each station

🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)

FORMAT

5 Stations

4-5 minutes per station

AMRAP / Laps

Kids’ reps count DOUBLE

🔴 STATION 1 – Build the Sleigh

PAX: Cinderblock Goblet Squats

Kids: Brick Squats

Score: Total team reps

🔴 STATION 2 – Deliver the Presents

Partner Run Relay

PAX carries block

Kid runs unweighted

Switch each lap

Score: Total laps

🔴 STATION 3 – Stock the Shelves

PAX: Cinderblock Overhead Press

Kids: Brick Press

Score: Total team reps

🔴 STATION 4 – Santa Sack Carry

Bear Hug Carry to pole & back

Relay style

Kids = shorter distance

Score: Completed carries

🔴 STATION 5 – Chimney Climb

PAX: Block Rows or Deadlifts

Kids: Brick Deadlifts

Score: Every 10 reps = 1 chimney

MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night

ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.

COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel

Posted on

Oh Hill no, Christmas edition

AO: the-castle
Q: Strutter
PAX: SalPal, hambone, Fabuloso, Brown Slip, Barney, Strutter, Steely, Cross-stitch, Pep, Wrong Way
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

12 Days of F3

AO: atlantis
Q: Pole Dancer
PAX: Squatter, Toothless, SalPal, Subway, Faulker
FNGs: 1 Faulker
COUNT: 6
CONDITIONS: Merry and Bright

WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!

THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!

First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees

ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!

We’re shut down on Christmas, enjoy the holiday!

Convergence at Stronghold for New Years Day, we’re shut down that week as well!

COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.

PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ

Posted on

Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed