Tag: Salpal

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Atlantis

Date: 2026-06-18 AO: Atlantis Q: Juicy J , PAX: Cheesehead, SalPal, Pole Dancer, Subway, Juicy J, Puzzlah, sooner FNGs: None COUNT: 7 CONDITIONS: humid as ballz
WARMUP: soccer warmups
THE THANG: 4v4 EPIC soccer match FIFA style. Two goalie blunders by Juicy J and ripped hamstring. Several sniper goals
Team Juicy wins 5-3. Thanks to a semi FNG all star appearance. Puzzlah Pole Dancer and Shredder? Wins new F3 stickers.
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life.
A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofits out there to find these opportunities if needed.
The needs are there, 100%. Just need to look. 5,000+ kids starve to death every day around the world. Donate to these ministries is an example. Less than $1 can feed a kid for a day. Look it up on Claude.
ANNOUNCEMENTS: summer LeanPax July 5th on the leanpax channel
COT: prayers up for Squatter and DintyMoore family at school. Prayers up for a family at SalPal church. And all other unspoken.
PLAYLIST: Yellowcard
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Tortoise and Hair – THE FINAL RUN!!!

Date: 2026-06-16 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Decaf, Barney, Pearl (Jonathan Halter), hambone, Red Skull, Chunks, Pom Pom, Toe Jam, Gristle, Clueless, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Boogie Man, Puffy FNGs: None COUNT: 19 CONDITIONS: Perfect weather for a 3 mile run – 63 and low humidity
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
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Westeros

Date: 2026-06-15 AO: Westeros Q: Pep , PAX: SalPal, Pep, Sherlock, DintyMoore, Tim the Toolman, Vector, Papa Bear, Grape, Steampunk FNGs: None COUNT: 9 CONDITIONS: Chill in the air for June
WARMUP: Run to playground Baby arm circles Imperial walkers Good mornings
THE THANG: Tres Dora Groups of three Two stations of exercises : one at playground and one at second base of ball field Exercises: 300 pull ups, 400 wojo (jump squat) How it works A partner at each station, third partner runs from one station to the other. When partner gets to other station, he swaps with the partner there. That partner becomes the runner, running back the other station The partners sum up the teams reps
Mosey to semi circle Bear crawl to sidewalk Lunge walk down sidewalk Bear crawl back to the school
5 mericans
Mosey to startx Round of Mary
ANNOUNCEMENTS: Franklin convergence next week July 11 11’s at stairs in Percy Warner : slt transition
COT: Squatter and wife
PLAYLIST: Dinty almost brought his speaker.
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[The Castle] Pre-party run

Date: 2026-06-13 AO: The Castle Q: Strutter , PAX: Strutter, hambone, Waymo (formerly Space Baby), SalPal, Horizon, Dr. Brown Slip, Steely FNGs: COUNT: 7 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: 2+ miles. Various paces. MARY:
MOLESKINE: Seeing the growth on the north side of Nashville is an incredible sight to see. ANNOUNCEMENTS:
COT:
PLAYLIST:
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Handsomizer

Date: 2026-06-12 AO: Handsomizer Q: Natural Ice , Natural Ice PAX: SalPal, Salami, Barney, Natural Ice, Cuban Missile FNGs: None COUNT: 5 CONDITIONS: humid and Karen free
WARMUP: we ran to Andrew Wk’s it’s time to party and did a Merkin each time he said party. He said it a lot
THE THANG: 2 miles of running with period stops to do 20 merkins and 10 Ww1s. We start running 11s on the staircase, but I got too tired and decided I didn’t wanna do it so we just went back to running and merkins and WW1s. Calories were burned
MARY:yes and running
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Sisu Bootcamp

Date: 2026-06-11 AO: Sisu Q: SalPal , PAX: The Merchant, SalPal FNGs: None COUNT: 2 CONDITIONS: Conditional
WARMUP: Mosey
THE THANG: Deck of Death
MARY: Moseyed instead
MOLESKINE: The Catholic Pope hates Data Centers, especially the proposed one in Nashville.
ANNOUNCEMENTS: CSAUP, Convergences, Grow School, Check Slack
COT: For Merch’s separation, for the grace to be better men.
PLAYLIST: Silence.
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Tortoise and Hair – Week 4 Run

Date: 2026-06-02 AO: Tortoise and Hair Q: Red Skull , PAX: DintyMoore, Chunks, Hair Band, hambone, Right Said, SalPal, Barney, Pearl (Jonathan Halter), Judy, Red Skull, Wham-O, Decaf, Crawlspace, Stir Fry, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 27 CONDITIONS: 65 degrees…perfect PR weather!
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.
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Squatter Sendoff

Date: 2026-06-01 AO: Westeros Q: SalPal , Squatter PAX: CubCadet, Tim the Toolman, Pep, Makita (Anderson Fader), Chunks, SalPal, Shy Guy, Spinal Tap, bluemule, Squatter, The Merchant FNGs: None COUNT: 11 CONDITIONS: Exceedingly arrogant.
WARMUP: For the birds.
THE THANG:
Sally: Partner 1 Lunge Walks/Murder Bunnies, Partner 2 Swings + Pullups
Squatter: Hellish Tennis Ball Game, 22s of Merkins, Squats, Abs, moseys between every 2-3 sets.
MARY: A little bit.
MOLESKINE: Olivia Rodrigo is the OG, Shy Guy =/ Siri (let’s move on from it people), Cubby hates bunnies, murderous or otherwise.
ANNOUNCEMENTS: Grow School 6/13 at the-castle, Strutter 3 Part Birthday Party this week, Ultimate 11’s on 7/11, CSAUP 50, Check Slack
COT:
Squatter, for his wife and the next 22 days as they do treatment. Pep for his quarterly review. All other intentions unspoken or unmentioned in the backblast.
Squatter, we love you to pieces, prayers and blessings as you accompany your bride in this journey. We’ve got your back. Send us pictures and let us know if you need capital to launch F3 Tiajuana. I’m sure Natural Ice can find some money in the budget for a West Coast starfish effort.
PLAYLIST:
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Atlantis

Date: 2026-05-28 AO: Atlantis Q: DintyMoore , PAX: DintyMoore, SalPal, porcelain, Juicy J, Pole Dancer, Cheesehead, Subway FNGs: None COUNT: 7 CONDITIONS: Balmy
WARMUP: Lap and Stretches
Birthdate Challenge – hit all 8 dates 0 1-minute plank 1 10 merkins 2 20 air squats 3 30 SSHs 4 20 Lunges 5 15 burpees 6 20 merkin shoulder taps 7 30 calf raises 8 20 mountain climbers 9 1-minute wall sit
THE THANG: Partner AMRAP 100 m sprint 5 burpees 20 sit-ups 15 pushups 100 m sprint
Partner completed series of core exercises
MARY: Soccer Challenge – goal between arms in plank position = 5 burpees and 100m sprint
MOLESKINE: Push each other to know each other, it’s more than a workout group.
ANNOUNCEMENTS: Struggle, Summer Slam, Fall CSAUP 50 mile relay, etc.
COT: prayers for Squatter and family
PLAYLIST: https://open.spotify.com/playlist/0bybNxEFZvzMuwrvMJx0gL?si=dJ-GbMhCS524enrLUJJFDQ&pi=cZ6L80vSTHCJj
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No Fun Title Yet

Date: 2026-05-29 AO: Handsomizer Q: Firefox , PAX: DintyMoore, Vector, SalPal, Pep, Black Lung, Barney, Natural Ice, Spinal Tap, Firefox, Salami, Topps, CubCadet FNGs: None COUNT: 12 CONDITIONS: Muggy with a small but vocal chance of Karen
WARMUP: Mosey down to the bottom of the steps. SSH, GM, WMH, Merkins plus stretch
THE THANG: 9 years ago, YHC moved from San Francisco to Nashville. This Wednesday, the family will be returning for the first time to visit old friends and family, visit some colleges, and take some trips down memory lane in both northern and southern CA.
PAX partnered up. One ran up the 5 flights of step and back down. The other did an exercise. After each partner took turns running the steps, proceed onto the next exercise. Rinse and repeat.
Carolina California Dry Docks Atomic Merkins Leg Lifts Incline Merkins Frog Jumps Orangutans (slightly modified monkey humpers) Reverse Plank Leg Lifts Newton’s Cradle Imperial Walker Squats Alternating Shoulder Taps
MARY: Mosey back up the steps (one more time!) 40 plank jacks 30 mountain climbers (each side is a half) 20 merkins Mosey to startex
MOLESKINE: – Kudos to CubCadet and Black Lung for attempting to defuse, empathize, and reconcile. – Lest I be denied a ride back to Sylvan Park, this Q brought to you without murder bunnies, burpees, and bear crawls.
ANNOUNCEMENTS: – Grow School – Check Slack
COT: – Squatter’s M – family traveling – family battling pain and other health issues
PLAYLIST: https://open.spotify.com/playlist/174OOv8WYfOGIf6dRKef7i?si=2924afeacb2c4595