Tag: Spinal Tap

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Happy Birthday To Me

Date: 2026-08-19 AO: Titan Q: Pole Dancer , PAX: Sherlock, Plainsman, bluemule, Dangle, Pep, Firefox, Hipster, Spinal Tap, Tim the Toolman, Pole Dancer, Papa Bear II, Churro FNGs: None COUNT: 12 CONDITIONS:
WARMUP: static stretching, indigenous peoples run around the park, active stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – t-rex – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups – star jumps – IYTs
Lunge back to start
MARY: of course
ANNOUNCEMENTS: orger a mug, ya mug
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=811fd7f504094745
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Natty 40th Beat Down

Date: 2026-08-12 AO: Titan Q: Natural Ice , PAX: Tim the Toolman, Makita, Puzzlah, Squatter, Spinal Tap, Papa Bear, Right Said, Sherlock, Pep, Natural Ice, Dragon Spark, DintyMoore, Rhombus FNGs: None COUNT: 11 CONDITIONS: Really pretty Good
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂
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Titan

Date: 2026-08-05 AO: Titan Q: Old Maid , PAX: GameStop, Makita, Spinal Tap, Old Maid, Dangle, Pep, Tim the Toolman, Churro, Rombus, Sport Mode, I forgot 2 people… FNGs: None COUNT: 12 CONDITIONS: Clear, blue, and 22
WARMUP: Stretching, SSH, Baby Arm Circles, Moroccan Night Clubs
THE THANG: Split into 4 teams, each with one coupon. In the style of a relay race, first member of each team runs with coupon ~50 yards and back. Rest of the team is doing stationary exercise until runner returns. Each team memeber takes turn running with coupon, with other teammates continuing the stationary exercise. Once every team member finishes run, team runs together to the end. Assigned team points inverse to finishing place (4, 3, 2, 1).
3 rounds, 3 variations: 1. Farmers carry, merkins 2. Overhead carry, reverse lunges 3. Murder bunnies, LBCs
Then, indian run to Parthenon steps to do dip competition. AMRAP until last man standing. Winner gets 10 points for his team. Shout out to Tim the Toolman for crushing it and winning the whole thang for his team!
MARY:
MOLESKINE:
ANNOUNCEMENTS: No CSAUP
COT: Makita weighing future with his company Churro’s sister and baby Old Maid’s brother to get him out into the gloom
PLAYLIST:
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Westeros

Date: 2026-08-03 AO: Westeros Q: Natural Ice , PAX: Papa Bear, bluemule, Vector, Makita, Natural Ice, Spinal Tap, Dangle, DintyMoore, Pep, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: pretty
WARMUP: stuff ssh and thangs
THE THANG: yeah we ran to Love circle. The goal was to constantly pick up the six. bluemule and Tim the Toolman for sure hit 3 miles.
But the good news was, we stopped a lot of merkins.
MARY: oh and we did some World War 1s
MOLESKINE: Pep got what he asked for
ANNOUNCEMENTS: I turn 40 at Titan next week. And we’re gonna do 40 a lot of stuff 40 times
PLAYLIST: healthy mumble chatter
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Handsomizer

Date: 2026-07-31 AO: Handsomizer Q: Juicy J , Black Lung PAX: bluemule, Chunks, Vector, Squatter, Cuban Missile, Spinal Tap, Dangle, Old Maid, Right Said, Juicy J, DintyMoore, Pep, Black Lung, Tim the Toolman, Salami FNGs: None COUNT: 15 CONDITIONS: beaut
WARMUP: side straddle hops, baby arm circles, backpacks, hillbillies, imperial walkers, Willie May Hayes
THE THANG: Black Lung lead a nice first half beat down which included running up and down the steps playing a game of 11’s. These included jump squats and merkins.
Juicy J lead the second half beat down which included Dora Dora. We did 200 jump squats, 100 Merkins, 100 World War II’s, and 50 Burpee’s while the Partner ran a lap around the track. It was so much fun listening to Pep complain
MARY:
MOLESKINE: money can’t buy a fit body!
ANNOUNCEMENTS: Bellevue Hang August 12. Ping Juicy J for detes. CSAUP postponed
COT: prayers up!!
PLAYLIST: Black Lung : solid grunge and classic rock. Juicy J : obviously had the better playlist with Nickelback and Creed
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Westeros

Date: 2026-07-20 AO: Westeros Q: DintyMoore , PAX: Vector, Spinal Tap, DintyMoore, CubCadet, Makita, Tim the Toolman, Dangle, Pep FNGs: None COUNT: 8 CONDITIONS: Soupy
WARMUP: SSHs, Imperial Walkers, Willy Mays, and Good Mornings
THE THANG: 1 Merkins 2 Squats 3 Dry Docks 4 V Ups 5 SSHs 6 Burpees 7 Mtn Climbers 8 Iron Mikes 9 Freddy Mercury 10 Monkey Humpers
10 exercises, reps for each pax picked by flipping card from deck for each exercise. 2-10 Jack 15 Queen 20 King 25 Ace = pick a partner and run a lap Joker = 25 partner WWI Red = Spain (do what’s on the card) Black = Argentina (multiply card x 2) poor losers clause
MARY: Built into workout
MOLESKINE: Be Kind. Rewind
ANNOUNCEMENTS: CSAUP 50–mile teams are forming
COT: prayers for Squatter and Pep to get off the bench
PLAYLIST: Selected Hinder as first song and let it rip which led to Chunks mosh pit humping Pep when asked to show his dance moves for sad wedding songs
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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
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Sweatimus Prime

Date: 2026-06-29 AO: Westeros Q: Firefox , PAX: SalPal, Pep, Makita (Anderson Fader), Tim the Toolman, CubCadet, Sherlock, Spinal Tap, Papa Bear, Chunks, DintyMoore, Squatter, Firefox FNGs: None COUNT: 12 CONDITIONS: Swampy
WARMUP: Mosey to school steps 47 SSH 10 Merkins Stretch Mosey to playground
THE THANG: Mosey to the playground. PAX started with the first exercise from the list below, then ran. Then add the next exercise and all previously performed ones, then run. Rinse and repeat. Copious sweating ensued. 2 Frog jumps 3 Star jumps 5 Burpees 7 Pull-ups 11 Merkins 13 Incline merkins 17 Dips 19 Shoulder tap plank jacks (each side is a half) 23 Fire hydrants (each side is a half) 29 Monkey humpers 31 Buzzsaw planks 37 Plank jacks 41 Mountain climbers 43 Flutter kicks 47 WW1s
We got to buzzsaw planks and then did the last 4 exercises (shortening the 47 WW1s to 4+7=11 reps)
MARY: Mosey back to startex. Sweat some more.
MOLESKINE: HR was notified of tasteless shirt removals. Also, per SalPal , prime numbers can be classified by… :sleeping:
ANNOUNCEMENTS: CSAUP, 1st F AOQ handoff, etc.
COT: – Congratulations and support to SalPal’s family on welcome additions and welcome (professional) subtractions – Much love and support to Squatter and his family.
PLAYLIST: https://open.spotify.com/playlist/6jMXhCa6xZIWsVRndSt9sP?si=18ba1abec1ff4d30
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F3 Doesn’t Ascribe, Describe, Perscribe, Prescribe, Inscribe, Scribe any particular faith, creed, denomination, sect, or religion.

Date: 2026-06-24 AO: Titan Q: SalPal , PAX: Pep, Makita (Anderson Fader), Young and Restless, Chunks, SalPal, Tim the Toolman, Spinal Tap, Manatea FNGs: None COUNT: 8 CONDITIONS: Heavenly.
WARMUP:
MARY: Isometric Core Work
THE THANG: 5 Hail Marys: Merkins Atomic Thrusters Reverse Lunges Y-Burpees
Then, a game of “Hail Mary” + lots of burpees.
MOLESKINE: Have a generous heart for others today.
ANNOUNCEMENTS: CSAUP, Franklin Convergence, SLT Handoff Convergence, Check Slack
COT: Healing and health, for those that mourn loss.
PLAYLIST:
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Titan

Date: 2026-06-17 AO: Titan Q: Spinal Tap , PAX: Spinal Tap, Natural Ice, Pep, Choo Choo, DintyMoore, Tim the Toolman, Black Lung, Papa Bear, Chunks, GameStop FNGs: None COUNT: 10 CONDITIONS: Sweaty
WARMUP: The Usual
THE THANG: DORA, 11’s, and Mary
ANNOUNCEMENTS: Check slack.
COT: Prayers for Femurs family in Spring Hill, Squatter and wife through her treatments in Mexico.
PLAYLIST: A+++ except Papa Bear opinion.