Tag: Squatter

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Bomber

Date: 2026-09-25 AO: Bomber Q: CubCadet , Puzzlah, DintyMoore PAX: Squatter, CubCadet, Right Said, Tim the Toolman, Vector, DintyMoore, Firefox, Baby Bird, Puzzlah, bluemule, Papa Bear II FNGs: None COUNT: 11 CONDITIONS: Literally perfect.
WARMUP: Puzzlah led pax is some much needed full body stretching.
THE THANG: Core Day – last day of Throuple
CubCadet 3 rounds of: – 50 x 4 count flutters – 25 leg lifts in edge of tables – 1 min low plank tag out
DintyMoore 2 rounds of: – Superman, Batman, Iron Man (with a sneaky Spider-Man) – 15 Mountain climbers – Dolly’s in there somewhere on 9-2-5 day :heartpulse: Merkin Ring of Fire (core break). Tim the Toolman won. Admit it.
Puzzlah 11s on the hill: – Superman at top – Dollys at bottom – Meet partner at midpoint for 3 skip jacks
MARY: Nothing but.
MOLESKINE: Our intent with the Throuple was to add a little extra spice to the week. Based on the Slack banter and mumblechatter, I think we succeeded. F3 is so much more than a workout group. If you know someone in need, reach out. If you need a hand, just ask. Seeing Pep for coffee made us all happy (until he felt the need to lift his shirt)
ANNOUNCEMENTS: As the weather gets more reasonable, reach out to our Cotters and Welcome them back.
COT: Right Said friend who had a stroke. Pep recovery. bluemule safe return from Austin.
PLAYLIST: Na Na Na, including appropriately timed Hey Jude, curated by DintyMoore Probably an A+
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Westeros

Date: 2026-09-21 AO: Westeros Q: Drop Zone , PAX: Dangle, Papa Bear II, SalPal, Drop Zone, DintyMoore, Squatter, bluemule, Vector, Gutterball, Tim the Toolman, Roadrash (Casey Greene), Young and Restless, Paper Trail (F3 Memphis), Sherlock FNGs: None COUNT: 16 CONDITIONS: Muggy
WARMUP: SSH x 10 – IC Lots of different stretches
THE THANG: Why can’t we be friends? Penny drop -Tree house at 10, down to 1 Mosey to tennis court Four corners Squats x 5 MOT – Lunges or bear crawl Merkins x 5 MOT Burpees x 5 MOT BBSUs x 5
Freddy Mercury’s x 25, 15, 5 Low Flutter kicks x 25. 15, 5 LBCs x 25,15,5
Mosey back to COT
Stretching till time
MARY:
MOLESKINE:
ANNOUNCEMENTS: 23 mile ruck in October see…. I forget the name
COT: Stays in COT
PLAYLIST: The good stuff

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Handsomizer

Date: 2026-09-18 AO: Handsomizer Q: Old Maid , Old Maid PAX: Dangle, SalPal, CubCadet, Firefox, Old Maid, DintyMoore, Natural Ice, Squatter, Vector, Tim the Toolman, Pep, Spinal Tap, Carmen San Diego FNGs: None COUNT: 13 CONDITIONS: Hot
WARMUP: Stretching Baby arm circles
THE THANG: Different exercise for each song.
1. “9-to-5” (Dolly Parton) – SSHs (IC) 2. “Flower” (Moby) – Holding squat during “sally down” 3. “You Make My Dreams (Come True)” (Hall & Oates) – Mosey 4. “I Love Rock ‘N Roll” (Joan Jett) – Merkins/planks 5. “Watch You Step” (Ted Hawkins) – Run the stairs 6. “Bust A Move” (Young MC) – Bear crawl 7. “The Spark” (Kabin Crew) – Dips/step-ups 8. “ Fire in My Soul” (Oliver Heldons) – Mosey 9. “Gas Pedal” (Sage the Gemini) – Freddy Mercuries, V-ups, sit-ups 10. “Come and Get your Love” (Redbone) – lunges 11. “End of the Line” (Traveling Wilburys) – Frog jumps /Cool down 12. “Baby I’m Burning” (Dolly Parton) – Stretch
MARY:
MOLESKINE:
ANNOUNCEMENTS: Tennessee tussle A couple opportunities with 4:13 strong
COT: Prayers for Pep surgery on Monday
PLAYLIST: https://open.spotify.com/playlist/2YILFAVLVrvxPWtnpK749d?si=QcW9wpOyQYGZOcIbs3YxBA&utm_source=copy-link&pi=gLflSTP2QBe6D
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House & Waymo Hunting

Date: 2026-08-14 AO: Handsomizer Q: SalPal , PAX: SalPal, Squatter, Salami, Cuban Missile, bluemule, Willy Loman 1, Willy Loman 2 FNGs: None COUNT: 7 CONDITIONS: Guys I’m really sorry, but this weather is absolutely dreadful and I’m done keeping up a brave face about it. 80 degrees and 70%ish humidity is not humane.
On a serious note: please everyone be bringing water to workouts. It’s just rough out there in the mornings.
WARMUP: Merks + Squats.
THE THANG: Neighborhood tour + house hunting + looking for clankers. Ended our route with J-DUDS.
MARY: Hold plank for the 6.
MOLESKINE: Way to show up today fellas.
ANNOUNCEMENTS: Dilbert is working on fundraising via mugs and thermoses, check slack for more details. TN Tussle in a few months.
COT: For loved ones sick and suffering, and for those that have gone ahead of us.
PLAYLIST: 2000s pop punk hits.
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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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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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[After Hours] After Hours Bootcamp

Date: 2026-07-21 AO: After Hours Q: Strutter , PAX: Strutter, Phillip Taylor, Choo Choo, Squatter, Flipper FNGs: COUNT: 5 CONDITIONS: Dark skies towards the end, but the rain held off. WARMUP: 20 SSH IC 20 IW IC 10 Windmills IC THE THANG: Mosey across the street to the top of the stairs, 10 burpees OYO. Mosey back down, Squatter found a shortcut so he went back for some extra steps. Mosey to the tunnel for a set of wall sits, air presses, and ankle touches. Mosey to the ruins, 10 each IC Irkins and derkins. Mosey back to the map. Four corners. SW corner, merkins, lunge walk to… SE corner, standard squats, broad jump burpees to… NE corner, diamond merkins, Bernie to… NW corner, Slow Deep Squats w/ a 30 second resting squat to finish, duck walk to… SW corner, Mahktar N’Deaye, sprint to… SE corner, Mosey to tunnel for more wall sits and a 30 second BTTW. Mosey back to the map. MARY: Flutterkicks and Rrrrrrrrrosalitas. MOLESKINE: There were a few weeks that I thought about discontinuing Afterhours. I was afraid it would never catch on. With 5 this week, it’s starting to build some momentum. I’m glad I stuck it out. ANNOUNCEMENTS: CSAUP 50. Get on a team! Our FNG from the Castle is now Happy Trees. COT: Prayers for Squatter’s MiL and FiL. They are really struggling. Of course for him and his 2.0 as well. PLAYLIST:
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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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Squatter Sendoff

Date: 2026-06-01 AO: Westeros Q: SalPal , Squatter PAX: CubCadet, Tim the Toolman, Pep, Makita (Anderson Fader), Chunks, SalPal, Shy Guy, Spinal Tap, bluemule, Squatter, The Merchant FNGs: None COUNT: 11 CONDITIONS: Exceedingly arrogant.
WARMUP: For the birds.
THE THANG:
Sally: Partner 1 Lunge Walks/Murder Bunnies, Partner 2 Swings + Pullups
Squatter: Hellish Tennis Ball Game, 22s of Merkins, Squats, Abs, moseys between every 2-3 sets.
MARY: A little bit.
MOLESKINE: Olivia Rodrigo is the OG, Shy Guy =/ Siri (let’s move on from it people), Cubby hates bunnies, murderous or otherwise.
ANNOUNCEMENTS: Grow School 6/13 at the-castle, Strutter 3 Part Birthday Party this week, Ultimate 11’s on 7/11, CSAUP 50, Check Slack
COT:
Squatter, for his wife and the next 22 days as they do treatment. Pep for his quarterly review. All other intentions unspoken or unmentioned in the backblast.
Squatter, we love you to pieces, prayers and blessings as you accompany your bride in this journey. We’ve got your back. Send us pictures and let us know if you need capital to launch F3 Tiajuana. I’m sure Natural Ice can find some money in the budget for a West Coast starfish effort.
PLAYLIST:
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[The Castle] Pre-party run.

Date: 2026-05-30 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Horizon, Steely, Strutter, hambone, Squatter, Waymo (formerly Space Baby) FNGs: COUNT: 7 CONDITIONS: Nice! WARMUP:
THE THANG: 2+ fast miles before the Fabulous Fabuloso Q. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: