Tag: Spinal Tap

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Hey Guys Where’s Black Lung

Date: 2026-04-10 AO: Handsomizer Q: SalPal , PAX: Spinal Tap, Old Maid, SalPal, Black Lung FNGs: None COUNT: 4 CONDITIONS: Delightful
WARMUP: Mosey to school
THE THANG: Pullups, Burpees, Merkins, Iron Mikes
MOLESKINE: Black Lung went on a wild goose chase to come find us.
ANNOUNCEMENTS: Manly Mile, Murph, Summer Series, Check Slack
COT: For this world we live in.
PLAYLIST: The pained grunts of men.
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Titan – This day in punk-rock history

Date: 2026-04-08 AO: Titan Q: Good Morning America , PAX: Tim the Toolman, CubCadet, Good Morning America, Sherlock, Papa Bear, Black Lung, Pep, Spinal Tap, @Radish, @MisterSafety, Squid FNGs: None COUNT: 11 CONDITIONS: crisp
WARMUP: Inchworms, Mobility, Core warmup
THE THANG: Clash and Smash circuits with punk rock intensity and short breaks
MOLESKINE: break for 13+ Blacklung penalty birthday burpees
ANNOUNCEMENTS: walk a lot and count your steps? See slack
COT:
PLAYLIST: Clash and Offspring mix; consensus A+
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With a Little Luck . . .

Date: 2026-03-16 AO: westeros Q: Vector PAX: Pep, CubCadet, Chunks, Squatter, Spinal Tap, SalPal, DintyMoore, Papa Bear, Tim the Toolman FNGs: None COUNT: 10 YHC thought that today’s highly anticipated version of Weightsteros should celebrate tomorrow’s holiday, St. Patty’s Day :four_leaf_clover: with a theme about luck.
CONDITIONS: Cool but perfect.
WARMUP: SSH, LBAC, Overhead presses, Seal Claps, Moroccan Night Clubs, RLBACs, Squats, WMH and Good Mornings
THE THANG: #1 Lucky :four_leaf_clover:: PAX each draws a card. Lucky PAX has highest card and gets to wear the shamrock necklace and pick an exercise for the PAX to do while they run across the lot and back x 3.
#2 Unlucky :x: :four_leaf_clover:: Now the PAX with the lowest card goes, but has to do 5 burpees with each exercise lap
#3 Lucky #7 :four_leaf_clover: :seven:: Spinal Tap’s turn to go — same principle as #1
#4 L-U-C-K: 17 reps of Lunges Ultimate/Utilitarian/Ugh Burpees Crunches of the Lil’ Baby Variety Killer Squats
Mary to time.
MOLESKINE: In life, you’ll encounter good and bad luck — be prepared with the skills to handle both as leaders and men.
ANNOUNCEMENTS/COT: – Holy Smokers, Grow School, Etc. – check the Slack – Kudos to The Merchant for a successful murder mystery night that may have involved Tim the Toolman turning into a demon?? – Thanks to some lippy jib-jab from DintyMoore and Chunks, the Q made the PAX run a little sprint. Gotta get your movement tracker started I guess . . . – SalPal was the dreaded Lucky HIM as he picked blockees more than once. He’s practically on vacation anyway. – Prayers for Title Max’s daughter, those traveling, our Muslim community members, and our leaders – Pep was most excited about Tom Petty’s entry on the playlist, singing aloud and recalling its post-apocalyptic music video. – 110% coffeeteria as Title Max joined us at Dose for CubCadet’s favorite $17 coffee.
PLAYLIST: Get Lucky – Daft Punk Lucky Star – Madonna Good Luck Babe – Chappell Roan I Feel Lucky – Mary Chapin Carpenter Some Guys Have All the Luck – Rod Stewart You Got Lucky – Tom Petty With a Little Luck – Wings A Stroke of Luck – Garbage My Lucky Day – Bruce (for Papa Bear) Lucky – Britney Spears
:four_leaf_clover: wishing you much luck Vector
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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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Fight like hell and slay your demons

Date: 2026-02-25 AO: titan Q: SalPal PAX: Pep, Squatter, CubCadet, Black Lung, Stumbles, Spinal Tap, caprate, Papa Bear, Sherlock, swamper FNGs: None COUNT: 11 CONDITIONS: Weirdly warm for my Rocky impersonation.
WARMUP: 11s, Pullups and Weighted Squats
THE THANG: Recreation of the Myth of Sisyphus: Bear Crawl + Coupon Drag, Hill Runs with HR Merkins and Lt. Dans. Plank circuit and 10 burpee buyout.
MOLESKINE: Music was brutal and repetitive. Great for getting locked in.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, White’s Creek AO, Check Slack
COT: Changes at work with project, intentions unspoken.
PLAYLIST: Hades + Hades II + Doom (2016) soundtrack
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Mike Tysons Are Hard

Date: 2026-02-11 AO: titan Q: Cowboy PAX: Pep, Tim the Toolman, Squatter, Stumbles, Black Lung, Good Morning America, Firefox, Todd Doherty – F3 UMass, Spinal Tap, Choo Choo FNGs: None COUNT: 11 CONDITIONS: Cool, crisp, downright pleasant.
WARMUP: As per Titan tradition a piece of the workout was offered to PAX DR from Atlanta Todd Doherty – F3 UMass
THE THANG: Choose Pairs and Mosey Parthenon Steps. 1. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons 2. 11s at side incline hill. Burpee Buyin: ladders @ 5 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: Cowboy doesn’t know his right from his left. Grateful was the word of the day
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. Who were they?
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Last man standing!!!

Date: 2026-01-21 AO: titan Q: Choo Choo PAX: Spinal Tap, Sherlock, Tim the Toolman, Hipster, Stumbles, Natural Ice, Drop Trow, Pep, Vector, bluemule FNGs: None COUNT: 11 WARMUP: some warmup with 5 core principles
THE THANG: Thang: we did 2 rounds of each Partner up. Keep pushing till one of you give up -> easy mosey -> switch partners HiFi merkins Curls American Hammers OH Press American hammers Swings
MOLESKINE: Its better to be a hole than a sink hole. A hole is something that you can see on the surface, you would know how wide, deep it is. But a sinkhole looks all good on the surface, it keeps corroding within then one fine day collapses, taking everything down with it.
ANNOUNCEMENTS: check out after-hours leanpax
TCLAPS to Tim the Toolman for being a HIM and getting blocks on demand.
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Parking Garage of Glutes

AO: handsomizer
Q: Natural Ice , Spinal Tap
PAX: Spinal Tap, Old Maid, Freakonomics, bluemule, Natural Ice, Swamper, Lance Brock
FNGs: 1 Lance Brock
COUNT: 7
CONDITIONS: Wet and Wild

WARMUP: SSH, Stretchin, Merks

THE THANG: -Ran to the Parking Garage-
Natural Ice wanted to keep it simple
11s -Merks on one level and WW1s on the other – Keep it moving

Then Spinal Tap – went for A Dora, single leg glut bridges, reverse lunges, Romanian Split Squats, Advanced Alabama Prom Dates.

Lots of Running and Glute exercises

MOLESKINE: You only get wet once

ANNOUNCEMENTS: Holy Smokers Thursday night,

Spinal Tap & Natural Ice launching a small group this wednesday night. Kick off is 6:45 at Hopping River North – with Trivia

COT: Prayers lifted!

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New Year, Nw Start

AO: westeros
Q: Vector
PAX: Pep, Michelin Man, Grape, Black Lung, Papa Bear, Squatter, Sherlock, Spinal Tap, Tim the Toolman, Mudflap
FNGs: None
COUNT: 11
2025 is done. 2026 is fresh and new. Leanpax starts today. No better time to celebrate the turn of the calendar. New year, new starts. Let’s hit it HIM.

[Note: as per new WEIGHTSteros AOQ edict, I had to run a workout that used coupons. So use them we did.]

CONDITIONS: Crisp and new.

PLAYLIST:
[Despite accusations that this was created by ChatGPT – Pep how dare you, sir – and that it consisted of songs from CDs that were on the floor of my 1988 Pontiac Sunbird, songs from a diversity of decades motivated the PAX to start anew.]

– New Year’s Day – U2
– I Will Buy You a New Life – Everclear
– New Sensation – INXS
– Papa’s Got a Brand New Bag – James Brown
– Start Me Up – Rolling Stones
– I Want a New Drug – Huey Lewis and the News
– New World Man – Rush
– Begin the Begin – R.E.M.
– Someone New – Hozier
– Brand New – Ben Rector
– New – No Doubt

WARMUP:
SSH x 26, LBAC, Michael Phelps, Sea claps, RLBAC. Then some mild cardio of high knees, butt kickers, sprints. Then grab your coupon and away we go.

THE THANG:
20 reps each of coupon work:
– Coupon squats
– Coupon kettlebell swings
– Coupon presses
– Coupon rows
– Coupon curls
– Coupon overhead presses

Mosey to sign via lunges, then broad jumps.
Rinse and repeat x 4 (?5).
Break to run some sprints to make sure we don’t fall into the Chunks rule (with some age adjusted distances).

One last coupon work – pull throughs x 20

MARY of flutter kicks, prom dates, Freddie Mercuries, Hello Dollys, and low planks.

ANNOUNCEMENTS:
– Leanpax starts today! Not too late to join, even if you ate a tub of icing this morning for breakfast.

COT:
– Prayers for work, Grape’s father, CubCadet safe return from PR after flights delayed in the Caribbean, and general cooling of emotions after this weekend’s global events.
– Always great to have Grape back at Westeros . . . I mean, WEIGHTSteros (sorry Michelin Man). Some classic Gilbertisms today including “The only thing new about Huey Lewis is the news” and “20 prom dates? That’s 20 more than I had in high school.”

Honor to lead you HIM – great start to the year. Stay at it.
SYITG, Vec