Tag: Splitter

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No Slack in the Rope

Date: 2026-05-12 AO: Tire Station Q: Steely , PAX: Squatter, Butterfingers, Cross-stitch, Splitter, Country Parkour, Fabuloso, Steely, Locksmith, Mr. Pancake, Dilbert, Chris Lopez, One Wheel, Henry(back hand spring) FNGs: 1 Henry(back hand spring) COUNT: 13 CONDITIONS: Brisk
WARMUP: 25IC SSH 15IC Imperial Walkers 15IC Hillbillies 10F/R Armcircles 15IC Toy Soldiers Good Mornings OYO 20Sec. High Knees 20Sec. Butt Kicks
THE THANG: Two teams competition style One team member must pull the rope attached to the tire 25ft The rest of the team does 20 Merkins, 20 Squats, hold a plank until the entire team finishes ROTATE First team to finish choice the other teams punishment. Secret was revealed that both teams punished each other and themselves.
Mosied to greenway and performed punishment, team 2 had to bear craw while team one had to broad jump about 50-100ish yards. PAX held plank or squat until all finished. Teams swapped the “punishment” back.
10 minutes of AB work. 40 sec work/20sec rest Flutter Kicks Freddie Mercuries American Hammers High Plank Heel Touches Big Boy Sit-Ups Leg Raises Box Cutters Shoulder Taps Low Plank
Finished with BOAT – CANOE
Mosied to start, circled up and stretched for the last two minutes.
MOLESKINE: “Where did you get the ropes?” “Can we skip Purple Rain?”
Lots of encouraging each other, just 40 seconds!
ANNOUNCEMENTS: North Nashville AOs T-Shirt orders link to be launched.
Check Slack
COT: Prayer for Squatter and his family Prayer for Mr Pancakes family after the loss of his aunt Prayers for Cross-Stiches mom needing back surgery
PLAYLIST: Classic Rock
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[Tire Station] Tire Station Grand Opening

Date: 2026-05-05 AO: Tire Station Q: Butterfingers , PAX: Country Parkour, Fabuloso, Steely, hambone, Splitter, Dilbert, Mr. Pancake, Cross-stitch, Horizon, Coach Nado, Butterfingers, Chris Lopez FNGs: 1 Chris Lopez COUNT: 12 CONDITIONS: Very nice weather
WARMUP: SSH, imperial walkers, Hillbillies, arm circles, over head claps, squats. Type writers, 10 burpees
THE THANG: partnered up for 10 tire flips while other partner does merkins (x3). 20 of: incline merkins, decline merkins, and step ups (x2). Off to the dip station for 5-10 dips, modified rows, knees to chest (x2), back to tire flips while other partner does squats or merkins, with third round the partner runs while the tire flipper works. Work on our 6 with WWI, flutter kicks, Rosalitas, Superman’s ending with mosey and 5 burpees.
MOLESKINE: enjoying the morning.
ANNOUNCEMENTS: Whites Creek AO start, keep an eye on slack if it’s moved.
COT: keeping Squatter and his M in our prayers!
PLAYLIST: random men’s workout noises.
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[The Castle] Flipping Out

Date: 2026-04-21 AO: The Castle Q: Steely , PAX: Locksmith, Splitter, Butterfingers, Steely, Mr. Pancake, Horizon, Cross-stitch, Fabuloso FNGs: None COUNT: 8 CONDITIONS: A bit chilly at 44, no wind and lots of wet grass
WARMUP: 2 Mile Run – CrossStitch, Splitter and Steely
20 IC SSH 15 IC Imperial Walker 10 CNT Squats 10 CNT Merkins 10 IC Mountain Climbers
THE THANG: Partner up for tire flips as the timer Round One 12 flips 20 Merkins 30 Squats
Round Two 20 flips 20 Carolina Dry Docks 30 Monkey Humpers
Round Three 30 Flips 10 hand release Merkins 20 Jump Squats
Round Four 20 Flips 10 Wide Merkins 20 Alternating Side Lunges both sides equals one
AB Work – We dried the grass for the next group
30 IC Flutter kicks 10 IC Freddy Mercuries 10 IC LBC 3 x 10cnt Superman’s
.5 Mile Mosey to bridge Bear Crawl up and to the end of the bridge Crab walk back and down. .5 Mile Mosey back to tires with a stop where PAX rotated in to complete 10 at your own pace dips
Finished with ABs 30 IC Flutter Kicks 10 IC Freddy Mercuries 10 IC Leg Raises
MOLESKINE: We got wet, we did burpees, for those who don’t have gloves: the concrete made our hands hurt. Next time bring gloves!
ANNOUNCEMENTS: The Tire Station officially launches May 5th. Let’s show up.
COT: Prayers for co-workers, and those around us who may be losing their job
PLAYLIST: Not my favorite –
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Chunks easy AI WO

AO: the-castle
Q: Chunks
PAX: (StepBrother), UTAH, Young and Restless, Strutter, Pep, Chunks, Splitter, hambone
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Track Intervals

AO: the-castle
Q: Chunks
PAX: hambone, Strutter, Splitter, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Warm for December

WARMUP: No warm up

THE THANG:

Mosey to High School Track

Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover

Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover

Mosey back to Startex

Finished with some stretching

MOLESKINE:

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

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The 12 days of Brickmas

AO: the-castle
Q: Strutter
PAX: Chunks, hambone, Splitter, Salami, Strutter
FNGs: None
COUNT: 5
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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All I really wanna do is hang out but I still need to keep up appearances

AO: the-castle
Q: SalPal
PAX: Strutter, Splitter, Chunks, hambone, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold enough to fool some clowns into wearing caps.

WARMUP: F*ck that.

THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:

1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.

We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.

MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.

ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.

COT: Careers for Pep, Chunks and Stutter.

Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.

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F3 Nashville 10th Anniversary Workout

AO: stonewall
Q: princessaurora
PAX: Chunks, moneyshot, DintyMoore, Grape, Black Lung, Focker, hambone, Strutter, Midwife, floppydisk, FLO, Young and Restless, Works for a Guy, Vector, Hi-Viz, osha, Natural Ice, Toothless, Right Said, McAfee, Michelin Man, Spinal Tap, caprate, Siri, Dewey, Cowboy, Zelenskyy, Salami, EZ-Go, sooner, Splitter, Jason Callen (Deep Dish), Pep, Wolfpack, Skinny Pop
FNGs: 1 Skinny Pop
COUNT: 36
36 PAX posted at the birthplace of F3 Nashville to celebrate 10 years of making better men.

WARMUP:

Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle

Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.

Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)

Abs of choice while waiting for six.

Mosey to Tennis Courts

Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.

Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.

Mosey to Sunnyside Hill

Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.

Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.

2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)

One ten-second good morning to close things out!

COT/BOM

MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.

Can’t wait to see what the next decade holds!

Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!

BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.

PA out.

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Sharknado: Tara Reid has big hits.

AO: the-castle
Q: Strutter
PAX: hambone, SalPal, Pep, Chunks, Splitter, Horshack (Ohio)
FNGs: None
COUNT: 7
CONDITIONS: allegedly humid.

WARMUP: getting out of the car and Mosey to start was all the warmup we needed.

THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.

MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.

ANNOUNCEMENTS:

COT:
Prayers for Pax going through hard times.

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#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.