Tag: Spinal Tap

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Please just let this one be an easy one please

AO: handsomizer
Q: SalPal
PAX: Salami, Natural Ice, Spinal Tap, bluemule
FNGs: None
COUNT: 5
CONDITIONS: High 50s, high humidity.

WARMUP: Lol actually did some light stretching.

THE THANG: Two exploratory moseys to scout out spots for future beatdowns. Tabata + slowsey + stretch, 3x.

MOLESKINE: When he wasn’t running into things, Blue Mule led discussion on Thanksgiving food and traditions.

ANNOUNCEMENTS: Grow School, Christmas Party, Volunteering, see slack.

COT: For healing from injuries, intentions unspoken, praise for 16 years of marriage for our Nantan.

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Monster Ballads

AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect

PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK

WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.

THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon

5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins

Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs

5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats

Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.

We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.

MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.

ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!

COT:

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17 NOV 2025

AO: westeros
Q: bluemule , Papa Bear, DintyMoore, Spinal Tap, Young and Restless, Tim the Toolman, Pep, Sherlock
PAX: bluemule, Sherlock, Young and Restless, Tim the Toolman, Spinal Tap, Pep, DintyMoore, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Cold but manageable

WARMUP: YHC had a house alarm go off five minutes before start – false alarm but it required leaving and having everyone else step in to Q!

THE THANG:
The PAX all stepped up for a no-notice Q while I went to check the security alarm!
-Dora: 100 mountain climbers, 200 LBCs, 300 squats, one PAX does exercises and one runs around the loop
-Playground: Rounds of several calisthenics including burpees, pull-ups, merkins, and dips.
-Sprints: Self-explanatory

MOLESKINE:

ANNOUNCEMENTS:
-Night Moves this Thursday, and Thanksgiving run next week

COT: Happy Thanksgiving!!!

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Thankfulness and deliverance

AO: handsomizer
Q: Purple Tiger
PAX: Salami, Freakonomics, Old Maid, SalPal, Spinal Tap, @deliverance
FNGs: None
COUNT: 7
Placeholder
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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IYKYK

AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:

WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes

THE THANG:

Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.

CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.

Without furth ado, time to attack Love Circle!

Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.

Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.

What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.

Finished with some ab work and broga.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Prayers for jobs and families

Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:

Always an honor to lead at Westeros.

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7-Eleven

AO: handsomizer
Q: Grape
PAX: Spinal Tap, Natural Ice, Fiddler, 2 other DR guys
FNGs: None
COUNT: 6
CONDITIONS: not too bad

WARMUP: SSH
Windmills
Cherry pickers
WMH
Good mornings
Long mosey

THE THANG:

Thang 1- Big Gulps Eh?

77 of each at each landing, bearway up the stairs
S- Squats
E- eLBC’s
V- V ups
E- eLBC’s
N- Normal Merkins

Thang 2- Slurpees, yumm

11’s of burpees at the top (start with 1) and 2 count iron mikes at the bottom (start with 11)

COT: prayers for families, for Natural Ice job interview, and health

:grapes:

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Lets play with the cones

AO: titan
Q: Choo Choo
PAX: Goose, DintyMoore, CubCadet, GameStop, Natural Ice, Sherlock, Spinal Tap, Tim the Toolman, Choo Choo, Mayham
FNGs: None
COUNT: 10
CONDITIONS: Perfece for a workout

WARMUP: SSH, inch worm, squats

THE THANG: PAX split into 2 teams; Teams assign workout for eachother.
1- Pickup the cone: run -> pickup a cone -> burpee ladder; RNR.
2-Flip the cone: cones laid out right side up and upside down -> do a workout -> run -> flip other teams cone, 2 min timer. We did merkins, gas pumpers, v ups
3-Team suicides: one runner from each team runs and touches a pillar, while other do some workout.

MOLESKINE: Its winter and getting cold, be consistent in showing up for a workout. Once you take a break it gets harder to get back into the rhythm.

ANNOUNCEMENTS: check -f3-nashville-general

COT: we prayed out.

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Simple and Effective

AO: westeros
Q: Natural Ice
PAX: Papa Bear, Sherlock, Michelin Man, Juicy J (JBowman), Spinal Tap, Squatter, The Merchant, Tim the Toolman, bluemule, Vector, Chunks, Pep
FNGs: None
COUNT: 13
CONDITIONS: Spooky Foggy and 34F – PERFECT

WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches

THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field

Various forms of Merry in between sets as we waiting on the 6

The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)

In total we ran 1.6 miles!

Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:

Playlist was Michelin Mans highschool CD collection

https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end

MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!

ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th

COT: Prayed to see the blessing and to have a grateful heart!

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Never too late

AO: handsomizer
Q: Focker
PAX: Natural Ice, Spinal Tap, Detective Pikachu, Grape, Freakonomics, Bungee- Jeff City 3rd FQ, Hot for Teacher
FNGs: None
COUNT: 8
CONDITIONS: dry up top and wet on the ground

WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms

THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing

MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist

ANNOUNCEMENTS: please check slack

COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.

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The Rise of WEIGHTSteros!

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Michelin Man, Pep, Tim the Toolman, Black Lung, bluemule, Chunks, CubCadet, Shy Guy, Spinal Tap
FNGs: None
COUNT: 10
CONDITIONS: Hot Guy Fall

WARMUP: Warm Up OYO. Ran a quarter loop around the park.

THE THANG: DORA

1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.

MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.

ANNOUNCEMENTS: Check the Natural Ice blast!

COT: Thank you for these guys, and good weather, and healthy bodies.