Tag: Strutter

Posted on

[After Hours] After Hours Bootcamp – Not as planned!

Date: 2026-10-20 AO: After Hours Q: Choo Choo , PAX: Strutter, Choo Choo, Flipper FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Stretches, Rocky burposa
THE THANG: 1: Angry bear crawl up the hill with Sand bag; PAX take turns between bear crawl, running, algore.
Everything was going fine till YHC twisted his ankle, Strutter said he knew it was going to happen before it happened. So he takes the blame for it.
2. PAX take turns: SB workout, Abs, Mosey up and down the stairs. I believe we did 3 rounds.
MOLESKINE: Things don’t always go as planned, no matter how much you prepare for it. Adapt and keep moving forward.
Posted on

[After Hours] Tour of the Parl.

Date: 2026-10-13 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Craig! FNGs: 1 Craig! COUNT: 3 CONDITIONS: Pretty warm. WARMUP: SSH IW WM THE THANG: We began with a short mosey to the tunnel for wall sits, air presses, and ankle taps. Mosey to the ruins. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to amphitheater. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to map wall. 10 each IC: Dips Step ups LFL Step ups RFL Mosey up capital steps. 10 each IC: Merkins Standard squats LBCs SDS. Mosey up next set of steps. 10 each IC: Dips Step ups LFL Step ups RFL Mosey across to top of steps. Dips Step ups LFL Step ups RFL Mosey back to startex. MARY: 10 each IC: LBC WWII Flutterkicks MOLESKINE: It’s great to have our second FNG. ANNOUNCEMENTS: Lots of CSAUP events upcoming. Check Slack. COT: Prayers. PLAYLIST:
Posted on

[After Hours] For Whom the Bell Tolls

Date: 2026-10-06 AO: After Hours Q: Strutter , PAX: Strutter, Flipper FNGs: COUNT: 2 CONDITIONS: Warm and dark. WARMUP: 30) SSH 10)IW 10) WM THE THANG: The AfterHours crew minus Choo Choo tonight worked hard on our upper body tonight so we will look good in our Batman suits. A short mosey to the tunnel for a 45 second BTTW. We continued our mosey to the ruins. Using the columns as our waypoints, we started an upward ladder of exercises. We added 1 rep, and 1 exercise for each column. Column Exercise 1. Inclined Merkins 2. Dips 3. Declined Merkins 4. StepUps LF 5. StepUps RF 6. Diamond Merkins 7. Wide Grip Merkins 8. LBCs 9. 10 Burpees OYO
MARY: 30 Flutterkicks 10 regular speed, 10 lightning speed, and 10 slo-mo. MOLESKINE: An interesting thing happened down at the columns. Bells. There are bells at the top of the columns. They played a short song. Chimed 8X at 8:00, and then played the TN state song🎵 , Rocky Top. You just never know what you will see or hear at #AfterHours ANNOUNCEMENTS:
COT: Prayers! PLAYLIST:
Posted on

[The Castle] Capture the Sandbag: Storm Warning

Date: 2026-10-03 AO: The Castle Q: Steely , PAX: Chunks, Happy Trees, hambone, Locksmith, Butterfingers, Pep, Steely, Horizon, Dilbert, Hipster, Strutter, Fabuloso FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 25 SSH IC GOOD MORNINGS OYO 10 IC ARM CIRCLES F/R OVERHEAD CLAPS FORWARD CLAPS
THE THANG: WARM UP MOSEY AROUND THE FIELD SANDBAG CAPTURE: Two teams: Had to complete each round of exercises before going to capture the sandbag flag Round One: 100 Merkins Round Two: 150 Squats Round Three: 100 Big Boys Round Four: 50 Burpees Completed two cycles of above Randomly yelled out “Storm Watch”: “Tornado Warning”: 15 yard bear crawl “ Ended with Ultimate Frisbee
MARY: None
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for PAX
PLAYLIST: Zack FM
Posted on

[After Hours] After Hours Bootcamp – Some 🖐 Some🦵

Date: 2026-09-22 AO: After Hours Q: Choo Choo , PAX: Choo Choo, SalPal, Strutter FNGs: None COUNT: 3 CONDITIONS: Perfect with nice cold breeze
WARMUP: Stretches, Motivators
THE THANG: – Broad jump burpees along the TN rivers; Bear craws with merkins on the way back – Go up the steps; add one jump squat at each landing – Some Dora: Big boys, Dips, Apollo Ohnos
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire.
ANNOUNCEMENTS: check -f3-nashville-general. Strutter looking to put up a Respect team.
Some show up in shorts. Some show up in workout gear. And then there’s SalPal, clocking in for F3 like it’s a board meeting. :necktie::joy:
Posted on

[The Castle] Pre-party run

Date: 2026-09-19 AO: The Castle Q: Strutter , PAX: Happy Trees, hambone, Flipper, Waymo (formerly Space Baby), Strutter, Dr. Brown Slip, Rewind FNGs: 1 Rewind COUNT: 7 CONDITIONS: Still hot WARMUP:
THE THANG: 2-ish mile OAB MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

Posted on

[After Hours] After Hours Bootcamp

Date: 2026-09-15 AO: After Hours Q: Strutter , PAX: Flipper, Goose, Strutter, Choo Choo FNGs: COUNT: 4 CONDITIONS: Hot, still hot. WARMUP: 25 SSHs IC 15 IWs IC 10 Windmills IC THE THANG: Mosey to the Capital steps. Stop at the top for a short plank. Mosey to the parking lot on the RS of the Capital. We found “the bottom”, and moseyed a bit further to find “the top”. The workout was 11s. Starting from the top with 10 burpees, and the bottom with 1 jump squat. MARY: 10 LBCs 20 Flutterkicks 10 Rrrrrrrrrrosalitas MOLESKINE: Be thankful that we are all capable of doing hard things. ANNOUNCEMENTS: Check Slack COT:
PLAYLIST:
Posted on

[After Hours] After Hours Bootcamp – Amphitheatre edition

Date: 2026-09-08 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: None COUNT: 2 CONDITIONS: Warm
WARMUP: Stretches, high knees, butt kicks
THE THANG: 1,2,3,4,5,6,7,8: Stepups, Jump squats, Incline merkins, Decline merkins, Dips.
As per chat gpt: :ladder: Step Ups: 180 :kangaroo: Jump Squats: 144 :muscle: Incline Merkins: 108 :muscle: Decline Merkins: 72 :chair: Dips: 36 :boom: TOTAL REPS: 540
MOLESKINE: Dont fight with your M in front of your 2.0s
ANNOUNCEMENTS: check -f3-nashville-general
Posted on

[The Castle] The Castle – Row Row Row your boat

Date: 2026-09-05 AO: The Castle Q: Dilbert , PAX: Waymo (formerly Space Baby), Pep, Makita, Dilbert, Happy Trees, Horizon, Dr. Brown Slip, Flipper, Strutter, Steely, Butterfingers, hambone, Creatine, Hipster, One Inch, My pleasure FNGs: None COUNT: 16 CONDITIONS: warm
WARMUP: mosey to the stations
THE THANG: 16 stations – 2 min each — 20 sec rest (changeover
See the photo for the stations
MARY:shoulder mobility stretches and 90 sec of flutter kicks
MOLESKINE: lots of mumblechatter and initial talks of being proud I knew when to start
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: see photos