Tag: Salpal

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Tortoise and Hair – Run #5

Date: 2026-10-13 AO: Tortoise and Hair Q: Red Skull , SalPal PAX: Hipster, Chunks, Barney, Makita, Young and Restless, Dr. Brown Slip, SalPal, Right Said, Decaf, hambone, Pepsi, Red Skull, Pearl (Jonathan Halter), Ricky Bobby, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spagheti-O, Good Luck Charlie, Strike Out FNGs: None COUNT: 23 CONDITIONS: An absolute perfect morning for a run!
WARMUP: Standard pre-run warm-up – SSH, Squats. Runner Stretch, IWs, stretches
THE THANG: Find a partner and RUN!!! Most pairings fell apart before we were off the gravel. We had four 4:13 Strong men with a PR this morning, one of which was a new class record of 27:04.
MARY: SalPal was our host this morning. Since the 4:13 Strong men were trying to avoid SalPal’s Mary by hanging out at the picnic tables, SalPal made the picnic tables part of the workout! Brilliant strategy!
ANNOUNCEMENTS: The final Signing Day for the year will be on Friday, 10/23 at 11:30am. Come join us for a fun celebration and a delicious lunch.
COT: Prayers for comfort, wisdom and guidance in a time of uncertainty.
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Atlantis

Date: 2026-10-08 AO: Atlantis Q: CubCadet , PAX: SalPal, Puzzlah, Pole Dancer, CubCadet, Cheesehead FNGs: None COUNT: 5 CONDITIONS: 55 and perfect
WARMUP: regular stuff
THE THANG: A. Lt Dan / merkin. Do 1. Then repeat adding 1, up to 20. Don’t think anyone finished but all got 15+ B. 75 reps OUO, upright rows on swings, dips, step ups / imperial walkers. Pax could break up reps. C. 50 flutters in cadence, 25 leg lifts on tables, 1 minute low plank. Repeat the series.
MARY: see C above
MOLESKINE: Chatter about the culture and legacy of the AO. Always finds a way to keep going due to good leaders. My performance review was good enough for me to keep my job, but I definitely didn’t max out on my bonus.
ANNOUNCEMENTS: West side at Tailgate next Wednesday. Family friendly. 4:13 fundraising at ML Rose (or Melrose). See Slack.
COT: prayers for friend dealing with severe depression, and wives traveling. Thanks for fellowship and a chance to lead.
PLAYLIST: Recycled Super Bowl Halftime Performer Playlist. Pax willingly gave it an A, but not an A+ bc it wasn’t current. No Bad Bunny. Fair feedback. I’ll try harder next time.
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Atlantis

Date: 2026-10-01 AO: Atlantis Q: Oatmeal , Cherry Maguire PAX: Cheesehead, Pole Dancer, DintyMoore, SalPal, Oatmeal, Cherry Maguire, Puzzlah FNGs: COUNT: 7 CONDITIONS: ascendant
WARMUP: rock paper run!
THE THANG: apocalypto themed pursuit drill
MARY: yep still no idea what this is
MOLESKINE: I do not have any blisters
ANNOUNCEMENTS: two weeks highland games.. there can only be one!
COT: trustworthy, loyal, kind, helpful, cheerful thrifty, brave, clean and reverent
PLAYLIST: just mumble chatter that increased the drill proceeded
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On the way to Sandwich

Date: 2026-09-24 AO: Atlantis Q: Puzzlah , DintyMoore, CubCadet PAX: Dangle, SalPal, CubCadet, Firefox, Puzzlah, DintyMoore, bluemule, Vector, Tim the Toolman FNGs: None COUNT: 9 CONDITIONS: Pristine
WARMUP: DM led us in some shakes beginning at 5:33. We are not professionals.
THE THANG:
Puzzlah asked the Pax to pair up and wheelbarrow across the grass.
4 steps: 2 merkins 8 steps: 4 merkins And so on
Penalty burpees if switching positions not on a spot. Somehow, teams did the 100+ steps and 50+ derkins in less than 4 minutes. I could not do that. Impressed. So they get to do it again.
CubCadet led the pax through a superset of: 20 rows 20 incline merkins 20 skull crushers 20 curls (from a wall sit) Lap the water tower.
DintyMoore took over the music and the workout. Overhead hold to Wilson Phillips. Around the worlds at hips and at head Deadlift to twist
MARY: does not get a sandwich
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp – Some 🖐 Some🦵

Date: 2026-09-22 AO: After Hours Q: Choo Choo , PAX: Choo Choo, SalPal, Strutter FNGs: None COUNT: 3 CONDITIONS: Perfect with nice cold breeze
WARMUP: Stretches, Motivators
THE THANG: – Broad jump burpees along the TN rivers; Bear craws with merkins on the way back – Go up the steps; add one jump squat at each landing – Some Dora: Big boys, Dips, Apollo Ohnos
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire.
ANNOUNCEMENTS: check -f3-nashville-general. Strutter looking to put up a Respect team.
Some show up in shorts. Some show up in workout gear. And then there’s SalPal, clocking in for F3 like it’s a board meeting. :necktie::joy:
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THEY’RE TAKING THE HOBBITS TO ISENGARD

Date: 2026-09-22 AO: Middle Tooth Q: SalPal , PAX: Focker, sooner, Betty Ford, SalPal, DrRupp FNGs: None COUNT: 5 CONDITIONS: GLORIOUS
WARMUP: Active warmup circuit around the track.
THE THANG: 1. The hobbits ran to Isengard, stopping for burpees and pullups. Modified for time. 2. Fat stupid hobbitses got tired, so orcs carried them. 3. Rohirrim attacked, orcs ran while hobbitses crawled to safety.
MARY: Some.
MOLESKINE: F3 is hard but good. Think about the men in your life that need this community, and make an effort to invite them in.
ANNOUNCEMENTS: CSAUP, TN Tussle, check -f3-nashville-general for more.
COT: Toothless’s 2.2, Pep surgery, Betty Ford tough weekend, unspoken intentions
PLAYLIST:
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Westeros

Date: 2026-09-21 AO: Westeros Q: Drop Zone , PAX: Dangle, Papa Bear II, SalPal, Drop Zone, DintyMoore, Squatter, bluemule, Vector, Gutterball, Tim the Toolman, Roadrash (Casey Greene), Young and Restless, Paper Trail (F3 Memphis), Sherlock FNGs: None COUNT: 16 CONDITIONS: Muggy
WARMUP: SSH x 10 – IC Lots of different stretches
THE THANG: Why can’t we be friends? Penny drop -Tree house at 10, down to 1 Mosey to tennis court Four corners Squats x 5 MOT – Lunges or bear crawl Merkins x 5 MOT Burpees x 5 MOT BBSUs x 5
Freddy Mercury’s x 25, 15, 5 Low Flutter kicks x 25. 15, 5 LBCs x 25,15,5
Mosey back to COT
Stretching till time
MARY:
MOLESKINE:
ANNOUNCEMENTS: 23 mile ruck in October see…. I forget the name
COT: Stays in COT
PLAYLIST: The good stuff

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Handsomizer

Date: 2026-09-18 AO: Handsomizer Q: Old Maid , Old Maid PAX: Dangle, SalPal, CubCadet, Firefox, Old Maid, DintyMoore, Natural Ice, Squatter, Vector, Tim the Toolman, Pep, Spinal Tap, Carmen San Diego FNGs: None COUNT: 13 CONDITIONS: Hot
WARMUP: Stretching Baby arm circles
THE THANG: Different exercise for each song.
1. “9-to-5” (Dolly Parton) – SSHs (IC) 2. “Flower” (Moby) – Holding squat during “sally down” 3. “You Make My Dreams (Come True)” (Hall & Oates) – Mosey 4. “I Love Rock ‘N Roll” (Joan Jett) – Merkins/planks 5. “Watch You Step” (Ted Hawkins) – Run the stairs 6. “Bust A Move” (Young MC) – Bear crawl 7. “The Spark” (Kabin Crew) – Dips/step-ups 8. “ Fire in My Soul” (Oliver Heldons) – Mosey 9. “Gas Pedal” (Sage the Gemini) – Freddy Mercuries, V-ups, sit-ups 10. “Come and Get your Love” (Redbone) – lunges 11. “End of the Line” (Traveling Wilburys) – Frog jumps /Cool down 12. “Baby I’m Burning” (Dolly Parton) – Stretch
MARY:
MOLESKINE:
ANNOUNCEMENTS: Tennessee tussle A couple opportunities with 4:13 strong
COT: Prayers for Pep surgery on Monday
PLAYLIST: https://open.spotify.com/playlist/2YILFAVLVrvxPWtnpK749d?si=QcW9wpOyQYGZOcIbs3YxBA&utm_source=copy-link&pi=gLflSTP2QBe6D
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[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

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Here There Be Burpees

Date: 2026-09-10 AO: Atlantis Q: Hair Band , PAX: Oatmeal, SalPal, Right Said, Hair Band, Cheesehead, Puzzlah FNGs: None COUNT: 6 CONDITIONS: seafaring
WARMUP: SSHs Willie Mays Hays Arm circles Good mornings Mosey around park
THE THANG: 20 Pirate related questions Wrong or no answer = 10 burpees Right answer = 5 hindu pushups
MARY: American hammers while Hair Band asks more pirate trivia, wrong answer = 5 v-ups
MOLESKINE: If the answer ain’t on the sheet it’s wrong, burpees are inevitable
ANNOUNCEMENTS: Tennessee Tussle FNG Challenge Check -f3-nashville-general for more
COT: Travels, health, family
PLAYLIST: Oatmeal and Puzzlah discussing how bad football is right now