Tag: Squatter

Posted on

[The Castle] Pre-party run.

Date: 2026-04-11 AO: The Castle Q: Strutter , PAX: Brown Slip, Squatter, Chunks, Cross-stitch, Strutter, hambone FNGs: COUNT: 6 CONDITIONS: Perfect WARMUP: Run THE THANG: 2 mile OAB run. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] The Castle

Date: 2026-04-11 AO: The Castle Q: Squatter , PAX: Brown Slip, Pep, Squatter, Butterfingers, Chunks, Locksmith, Cross-stitch, Horizon, Juicy J, Strutter, hambone, Flipper (Matthew), Weezer FNGs: 1 Weezer COUNT: 13 CONDITIONS: Perfect!
WARMUP: Mosey w/ disclaimers SSH IW Shoulder warmups
THE THANG: Mountain Climber Merkins 10 Side Squats 10 Plank Jacks 20 Carolina Dry Docks 15 Side straddle hops burpees 10 2X
11s V-ups Superman’s
Teams of 3 Transportation: Weighted sled / KB farmer carry / sandbag. Each PAX chooses Rest of PAX performed exercise called by moving team
Merkin Mix IC Standard / Wide / Close / Diamond
MOLESKINE: Congrats to Pep for highest post count of 2025 and completing at most 50% of each workout.
ANNOUNCEMENTS: March to May CSAUP 50
COT: We prayed
PLAYLIST: Shuffling feet
Posted on

What a fool believes…

Date: 2026-04-01 AO: Titan Q: Puzzlah , PAX: Puzzlah, LIGHTNING(Devario Parson), Right Said, Stumbles, DintyMoore, Speechless (Bryan), Tim the Toolman, CubCadet, Bubbles – Tyler (Franklin, TN), Squatter, Sherlock, Black Lung, Papa Bear, Hipster, Candy Striper, Big Red (Brandon Romagossa), Radish, Schmear, Cupcake, Ambien, Faucet FNGs: 2 Ambien, Faucet COUNT: 21 CONDITIONS: Perfect
WARMUP: 45 minutes, 15 Burpees EMOM 45 minutes, 15 Burpees EMOM April Fools Stretch-er-out
THE THANG: 2 Burpee Last-man-up run around the park — Don’t look in the dark corners. Some Bernies and lunges to keep the group together.
HCA Garage: Level 1: 25 Merkins Level 2: 50 squats Level 3: 75 Big Boy Sit-ups Level 4: 15 Burpees Level 5: Suicide run up and DR Lead – Candy Striper led us in some Bear Crawls to the line and Merkins at each line – Schmear led us in some Carioca into some LBCs Bernie up the ramps, sprint along flats.
Mosey back to Startex – Mosey one side of parking lot, sprint back — 3 laps – Tempo Merkins
MOLESKINE: Huge group of HIMs supporting one another–inspired to lead this group.
ANNOUNCEMENTS: See Slack COT: Support our loved ones and family as they go through recovery. Reflections on Easter Week.
PLAYLIST: https://open.spotify.com/playlist/3UVeHAksVrWRAoSkE68ZQ4?si=sWjC_KwySoW603-MML6YDg
Posted on

Hold Me Closer, Tiny Titan

Date: 2026-03-25 AO: Titan Q: Vector , PAX: Vector, Choo Choo, Bubbles – Tyler (Franklin, TN), Roughage, Pep, Papa Bear, Sherlock, White Belt, Black Lung, Firefox, Tim the Toolman, Squatter, CubCadet, GMA, Deuce, Ramrod, Speechless, Real Nemo Rubicon FNGs: None COUNT: 18 CONDITIONS: A perfect spring morning.
YHC was planning a spring based theme but the playlist wasn’t giving me A+ vibes. So we pivoted to recognize a music great on his 79th birthday: Sir Reginald Dwight aka Elton John.
WARMUP: Mosey to Parthenon for SSH, LBAC, Seal claps, Overhead Presses, Moroccan Nightclubs, Reverse LBAC, Squats.
THE THANG: Mosey to hill. ELTONs: 79 reps of each exercise with a sprint up the hill in between.
Excellent Form Squats (see Squatter) Lunges Thrusters Overhead Press Normal merkins
Pause for 7 burpees to celebrate Black Lung’s arrival as per AOQ edict
Mosey to Parthenon to play PIANO. Partner up. One runs around monument while other does:
Plank Incline merkins Asskickers Normal squats Overhead press
Mary at Startex.
MOLESKINE: Had a great crew of DR/WL out at Titan representing Chicago, Dallas, California, and Franklin TN. A lot of pressure on Q to make sure folks get in a good workout. Intentionally stayed in front of Parthenon so our guests could experience a pretty cool AO view.
ANNOUNCEMENTS: Check Slack. Note: Bomber :bomb: convergence with Handsomizer ⚽️ this week so don’t go to McCabe or u will be sad.
COT: Prayers for Aurora, Polly, Mark and those unnamed aloud in our hearts. Prayers for reason and compassionate leadership in our world.
PLAYLIST: All by Sir Elton :eyeglasses::musical_keyboard::sparkles: Rocket Man I’m Still Standing Goodbye Yellow Brick Road Don’t Go Breaking My Heart Tiny Dancer Crocodile Rock Bennie and the Jets Saturday Night’s All Right for Fighting Someone Saved My Life Tonight

Posted on

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
Posted on

Grow School! Emotional Headlocking

Date: 2026-03-14 AO: 1stf Q: Derby PAX: Juicy J, Shakira, Piglet, Hair Band, SalPal, Puzzlah, Salami, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, f3nashville.slack.com/team/U06KPV4RRAT Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and f3nashville.slack.com/team/U020QR7192Q‘s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
Posted on

Grow School! Emotional Headlocking

Date: 2026-03-14 AO: pain-train Q: Derby PAX: Hair Band, Salami, SalPal, Shakira, Juicy J, Piglet, Puzzlah, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, The Merchant Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and Hair Band’s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
Posted on

Celebrating 56 Years Young

Date: 2026-03-13 AO: bomber Q: Vector PAX: Pep, Firefox, Tim the Toolman, Squatter, Sherlock, Title Max FNGs: None COUNT: 7 A tradition unlike any other . . . no, not the Masters. A Vector Birthday Q. This was the 9th one, which is crazy. I can’t seem to get rid of you HIMs.
For the theme, after some careful, thoughtful feedback (?criticism) from Michelin Man about branching out my playlists to, I don’t know< decades other than the 1980s, I opted to go with a playlist so new, you're afraid to park it in a downtown Nashville parking garage for fear of that first door dent. Despite what Natural Ice might say . . .
CONDITIONS: Cool (like the playlist)
WARMUP: For the 9th year in a row, SSH x my new age. (Some looks on the PAX faces of "Damn, why's he gotta be so old." LBAC x 11 (i.e. 5+6), Overhead Presses x 11, Seal Claps (complete with the porcelain bark c/o Title Max) x 11, RLBAC x 11, WMH and GM OHO, and Imperial Walkers x 11
THE THANG: After a side mosey to pay our respects to the now demolished McCabe playground (RIP pull up bars), back to the hill for
#1 5+6s (aka 11s) — squats at bottom; merkins at top
Then mosey to upper lot for #2 6 stations – do 56 reps of exercises (Mountain Climbers, Iron Mikes, BB sit-ups, Star Jumps, Shoulder Taps, and as a party gift, an exercise of your choice). Then 5 burpees just 'cause.
Mosey to startex for #3 DIDs (28 dips, 14 incline merkins, 14 decline merkins) x 2
Mary with Flutter Kicks, Hello Dollys, Leg Raises, and ending with 56 LBCs
ANNOUNCEMENTS: – Murder Mystery Party tomorrow – Holy Smokers — check Slack
COT: – Prayers for Title Max’s little girl, my kids traveling abroad, and all of the PAX coming and going for Spring Break – Thankful for all of the PAX for making me better each time I am out. Apologies Tim the Toolman for the profanity in the songs – you know the kids these days and their cursing.
PLAYLIST: – Private – The Neigbourhood – Dracula – Tame Impala – As Alive As You Need Me to Be – NIN – Glide – Neiked and Portugal, the Man – Basic Being Basic – Djo – Sex, Drugs, Etc. – Beach Weather – Opalite – Taylor Swift – Ready, Steady, Go! – Harry Styles – Your Direction – Goose – Distorted Light Beam – Bastille – Lost in Space – Foster the People – mangetout – Wet Leg
Posted on

Coupon Carying

Date: 2026-03-02 AO: westeros Q: Natural Ice PAX: Pep, Papa Bear, Tinkertoy, Tim the Toolman, Puzzlah, Vector, Squatter, Natural Ice, Mudflap, Air Ball FNGs: 1 Air Ball COUNT: 10 CONDITIONS: Misty and not quite warm enough
WARMUP: a bunch of the usual stuff SSH, Merkins, Stretching, Shoulder death moves
THE THANG 1: Indian run with 45′ sand bag and 35′ ruck sack. Coupons where passed down the line and the caboose ran the weight back up to the front.
THE THANG 2: We split into 2 teams at the startdex. 1 Pax ran with the sand bag to the street sign and back while the remaining pax performed a coupon exercises or various merry.
MOLESKINE: – Get a Sandbag!
ANNOUNCEMENTS: – I just posted everything in -f3-nashville-general
PLAYLIST: https://open.spotify.com/playlist/13EYqmXeyiaHTEhWmEY8Ol?si=b888328739644441
Posted on

Is it always raining in Whites Creek?

Date: 2026-02-26 AO: offthebooks Q: Mr. Pancake PAX: Squatter, Stumbles, Mitch (Tonto) FNGs: 1 Mitch (Tonto) COUNT: 4 CONDITIONS: Saturated
WARMUP: 20 SSH 10 Toy Soldiers Willie Mays Hayes to Runner Stertch to Arm Raise Mosey
THE THANG: 4 rounds of 10 mosey lap in between
Coupon Squat Kettle Bell Swings Pancake Pours Murder Bunny Alternate Lunge with Coupon Twist Or three way lunge
Finished with: WWI sit ups Pancake Coupon Hammer Circle
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness begins in March
As always, check Slack
COT: Prayers for Squatter family stuff
Prayers for Stumbles work/family
Prayers for Tonto (FNG), work stuff
Prayers for Mr. Pancake Job Search career direction
PLAYLIST: