Tag: Splitter

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Tire Station Bootcamp

Date: 2026-07-14 AO: Tire Station Q: Butterfingers , PAX: Mr. Pancake, Butterfingers, Splitter, Steely FNGs: None COUNT: 4 CONDITIONS: Warm, zero (basically unforgiving) wind
WARMUP: 20 Side straddle hops, 15 imperial walkers, 10 large arm circles front and back, 15 hillbillies, then mosey to the pull-up bars.
THE THANG: Push through the pain and sweat! 3 reps of: 5 pull ups, 10 merkins, 15 squats, then mosey to the stadium. 4 reps of: sprint up the bleachers with 10 merkins at the top, careful down with 15 squats at the bottom. One lap around the track, stopping about every 100 m for burpees or merkins. Mosey to the dip bar area. 3 reps of: 12 dips, 20 walking lunges each leg, 15 big boy sit ups Indian run where lead drops out, performs 10 merkins, then joins back. 25 American hammers, 30 seconds low plank, 30 seconds high plank, 10 big boy sit ups, finally high plank another 30 seconds.
MARY:
MOLESKINE: Yes, our feet still got wet, watch out for the deer, and how does the wind/breeze seem to miss me?
ANNOUNCEMENTS: New Nashville leadership with the men of the north leading the way! New process for announcements in process with the new Nan tan.
COT: Prayers for Mr. Pancake old colleague’s wife and for Squatter, we can’t wait to see him back.
PLAYLIST: Nature
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Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
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Pre-Work

Date: 2026-06-30 AO: Tire Station Q: Steely , PAX: Splitter, Cross-stitch, Locksmith, Steely, Tigger FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Pre-Run

Date: 2026-06-23 AO: Tire Station Q: Steely , PAX: Tigger, Splitter, Steely, Locksmith, Cross-stitch FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-06-23 AO: Tire Station Q: Cross-stitch , PAX: Tigger, Splitter, Horizon, Steely, Locksmith, Cross-stitch, One wheel FNGs: None COUNT: 7 Tire Station 6/22 1. Willie mays hays 2. Good mornings 3. Micheal Phelps 4. High knees 5. Imperial Walkers 6. 5 burpees
3X10 1. Side straddle hops 2. Merkins 3. Squats 4. 5 burpees
3×10 1. dips 2. Merkins 3. Assisted pull ups 4. 5 burpees
Tire moving as a team down and back (check time) 5 burpees
Mary till time (Mary go round) 5 burpees
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Tire Station Run

Date: 2026-06-02 AO: Tire Station Q: Steely , PAX: Splitter, Tigger, Steely FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: Ran a 9 min mile for 2 miles.
MARY:
MOLESKINE: We should have ran 3 miles at that pace.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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: