Tag: Salpal

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Everybody Hurts Sometimes

Date: 2026-08-21 AO: Bomber Q: SalPal , PAX: Pep, CubCadet, SalPal, Firefox, Thomas T, Topps, DintyMoore, Vector, Black Lung FNGs: None COUNT: 9 CONDITIONS: Moist
WARMUP: Burpees + Equalizers
THE THANG: DORA + Abridged Murder Mile
MARY: No time.
MOLESKINE: Vector’s attitude was delightful.
ANNOUNCEMENTS: Westside Wednesdays, Water Bottles, Convergences for 9/11, 9/12, TN Tussle, check slack.
COT: Gratitude
PLAYLIST: Assorted Song List #8
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The Wrath of Zeus

Date: 2026-08-20 AO: Atlantis Q: Pole Dancer , PAX: Puzzlah, sooner, Pole Dancer, SalPal FNGs: None COUNT: 4 CONDITIONS: ELECTRIC
WARMUP: Dodge lightning bolts to get under the pizza hut, followed by light stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups
Soccer Ball Challenge: kick the ball in the middle bricks of the wall from various distances- burpee penalties for all missed (think we did ~25)
Blackjack: I dealt, and the PAX bet exercises on their hands. Lose and you workout, win and the dealer works out. The house won.
MOLESKINE: under the safe cover of the pizza hut, no weather can deter the men of Atlantis! Although the run from the cars was dicey…
ANNOUNCEMENTS: Order your mugs and prep for the Tussle
COT: Support your friends and family as they navigate seen and unseen struggles
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=41482a0df34d4a35
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House & Waymo Hunting

Date: 2026-08-14 AO: Handsomizer Q: SalPal , PAX: SalPal, Squatter, Salami, Cuban Missile, bluemule, Willy Loman 1, Willy Loman 2 FNGs: None COUNT: 7 CONDITIONS: Guys I’m really sorry, but this weather is absolutely dreadful and I’m done keeping up a brave face about it. 80 degrees and 70%ish humidity is not humane.
On a serious note: please everyone be bringing water to workouts. It’s just rough out there in the mornings.
WARMUP: Merks + Squats.
THE THANG: Neighborhood tour + house hunting + looking for clankers. Ended our route with J-DUDS.
MARY: Hold plank for the 6.
MOLESKINE: Way to show up today fellas.
ANNOUNCEMENTS: Dilbert is working on fundraising via mugs and thermoses, check slack for more details. TN Tussle in a few months.
COT: For loved ones sick and suffering, and for those that have gone ahead of us.
PLAYLIST: 2000s pop punk hits.
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Perpetual Motion Engine

Date: 2026-08-13 AO: The Stronghold Q: SalPal , PAX: Dan and Dave, Tinkertoy, Wham-O, Dr. Brown Slip, Young and Restless, Red Skull, SalPal, The 4:13 Guys (had to duck out before COT due to morning obligations) FNGs: None COUNT: 8 CONDITIONS: 77 and Humid PLEASE MAKE IT STOP
WARMUP:Burpees, rifle carry your blocks.
THE THANG: Perpetual Motion. EMOM with 10 seconds to rotate b/w stations of sprints, plank hold, burpees and thrusters (which became squats).
MARY: 5 burpee buyout + whatever Red Skull came up with.
MOLESKINE: GET OFF THE X. When you don’t know what to do, the worst thing to do is freeze. Keep moving. Do the next right thing.
ANNOUNCEMENTS: See slack.
COT: For intentions unspoken and spoken.
PLAYLIST: Decaf yelling “I see you ”
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Westeros

Date: 2026-08-10 AO: Westeros Q: DintyMoore , PAX: Pep, Thomas T, Makita, Tim the Toolman, Sherlock, SalPal, DintyMoore, bluemule, Vector, Grape FNGs: None COUNT: 10 CONDITIONS: Wet Grass, Humid Air
WARMUP: Big Lap with merkins, squats, Broga stretching
THE THANG: Small Group Work One PAX rotates through each movement Front Rack Carry Throw Rifle Carry Lunge Shoulder Carry Murder Bunny Farmers Carry Back Carry
Other PAX member rotates on exercises Plank Squats Incline Merkins Rows Freddy Mercury Decline Merkins Curls
Field for short partner sprints
MARY: Hollow Body Hold
ANNOUNCEMENTS: See Slack post from SalPal
COT: Prayers for school and F3 Friends
PLAYLIST: https://open.spotify.com/track/67V2T2fOmI803Y6FS6OJzE?si=11RVYLVoQteKLAv4vvpNfw&utm_source=copy-link
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Yes Derby This is Still One of the Toughest Spots in Nashville

Date: 2026-08-05 AO: Insane Train Q: SalPal , PAX: Wolfpack, Derby, Siri, Juicy J, El Capitan, Roadkill, SalPal, ARRRG!!!, Bulldog FNGs: 2 ARRRG!!!, Bulldog COUNT: 9 CONDITIONS: Ripe with promise.
WARMUP: SSH with review of F3 + 5 Core Principles. Flower Routine with Weighted Squats, Merkins, Leg Lifts.
THE THANG: DORA!!!! 50 pull-ups, 100 50Blockies/Sandbag Burpees, 150 100 Amish Wobbles (Lt. Dan’s with a coupon), 200 150 Swings, 250 Thrusters until the 6 came back.
MARY: Assorted.
MOLESKINE: Modify as necessary!
ANNOUNCEMENTS: Wednesday Westside Meetup, 1000 FNGs, patches for milestones courtesy of Dilbert, events inbound, as always please check slack. T-Claps to our FNGs, and for Derby EH’ing.
COT: Births, deaths, and the lives that fall in between.
PLAYLIST: GREEN SALLY UP, GREEN SALLY DOWN + assorted classic rock hits
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Cruel Hall

Date: 2026-07-31 AO: Cruel Hall Q: Pedialyte , PAX: Tinkertoy, Donkey Hammer, SalPal, Michael Freiburg, Pedialyte FNGs: None COUNT: 5 CONDITIONS: On the cooler side for July
WARMUP: SSH, GM’s, WMH, IT band, quads, hammys, michael phelps
THE THANG: 1. Start with Burpee Apocalypse. All the PAX were THRILLED 2. Grab a coupon, head to pavilion 1. 100 rep pyramids. Complete reps for all exercises, then run a suicide 2. 20 -> 15 -> 10 ->5 -> 5 -> 10 -> 15 ->20 3. Exercises: 1. shoulder press 2. squats with block 3. WW1’s 4. alternating elevated merkins 5. curls 1. Return blocks
MARY: No time today
ANNOUNCEMENTS: AO hand off Monday for detention Recruit 20 FNG’s to an AO to get SalPal golden coupon and doughnuts Off the books 12.5 trail run. Forgot the date. Message Donkey Hammer for details
COT: Prayers for our family friend with mental health crisis Prayers/Praise for Tinkertoy’s wife who is pregnant with their 2nd kid
Good one today! My pleasure to lead as always!
PLAYLIST: Indie Rock
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Green Machine/Atlantis Ultimate Frisbee!

Date: 2026-07-23 AO: Green Machine Q: Firefox , PAX: SalPal, Toothless, Pep, Oatmeal, Cheesehead, Grape, Pole Dancer, Firefox, DintyMoore, sooner, Old Maid, Fondue FNGs: 1 Fondue COUNT: 12 CONDITIONS: Less soupy than it has been. Consomme-like
WARMUP: Mosey to field, sprints and things.
THE THANG: Green Tridents vs Aqua Machine. Scoring team does 5 burpees; scored-upon team does 10 merkins.
Green Tridents (aka Team Cleats): – FNG Fondue – Cheesehead – Oatmeal – sooner – Old Maid – SalPal
Aqua Machine: – Pep – Toothless – DintyMoore – Pole Dancer – Grape – Firefox
No tarps-off turf burns today; DintyMoore brought pinnies. He needed them as he took a couple more tumbles. Score stayed close until the Green Tridents went on a run. Aqua Machine put up a noble fight to get it back to a respectable margin. Final Score: 9-6 Green Tridents.
MARY: 10 WW1s and a Hollow Body Hold
MOLESKINE: No skins today
ANNOUNCEMENTS: CSAUP!
COT: Squatter, Esposa, Sooner’s co-worker.
PLAYLIST: There was music on the sideline, but I mostly just heard Pep and Oatmeal serenading each other.
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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.
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Defending Ft. Negley from the Waymos

Date: 2026-07-17 AO: Handsomizer Q: SalPal , PAX: Cuban Missile, Spinal Tap, SalPal, Old Maid, Barney, Freakonomics FNGs: None COUNT: 6 CONDITIONS: Lovely
WARMUP: Quick plank routine.
THE THANG: Run to Ft. Negley in back. Some light playing-in-traffic routine.
MARY: no time.
MOLESKINE: do something surprising today.
ANNOUNCEMENTS: CSAUP, Nolensville convergence 7/25
COT: for those grieving loss
PLAYLIST: n/a