Tag: Squatter

Posted on

Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

Posted on

Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
Posted on

Westeros

Date: 2026-04-20 AO: Westeros Q: Natural Ice , PAX: Squatter, Vector, Pep, Tim the Toolman, Juicy J, CubCadet, Natural Ice FNGs: None COUNT: 8 The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 1. Free of charge: No cost to participate. 2. Open to all men: Regardless of fitness level. 3. Held Outdoors: Held in all weather conditions (rain, shine, heat, or cold). 4. Peer-led (Rotating): Led by men in the group on a rotating basis, with no certification required. 5. End with a Circle of Trust (CoT): A closing gathering for fellowship and announcements.
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8

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: