Tag: Strutter

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[The Castle] The Castle

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Fabuloso, Horizon, Pep, Chunks, Strutter, Flipper (Matthew), Dr. Brown Slip, Locksmith, Butterfingers FNGs: COUNT: 9 CONDITIONS: Amazing morning. WARMUP: Each of the following were 10 each IC. Side Straddle Peps Toy Soldiers Frankensteins Windmills Hillbillies THE THANG: The Men of the Northern District of Nashville (NDoN) took a tour of the Castle ground for a series of reasonable, and 1 unreasonable exercises. We began with 3 rounds of wall sits which included air presses, opposite ankle touches, and same side ankle touches all while maintaining our position. After the second set we took a small intermission for a round of Balls to the Wall. Our next round took place at the benches. Two rounds of dips and step ups dominate leg and nondominate leg sets were included. Round 3 took place at the picnic shelter. Rounds of inclined merkins and declined merkins. This is when the unreasonable stuff began. We stood in a line side by each for the Tunnel of Love. Round 4 to the playground. I gave the option for pull-ups or dead hangs. Round 5 we moseyed to the tennis court for a set of suicide runs. Round 6 to the bottom of the hill. Mahktar N’Deaye at the bottom with a sprint to the top of the hill. Squats at the top. 2X Back to Startex. MARY: 10 Flutterkicks IC 55 Least Beneficial Crunches IC MOLESKINE: Proud to be part of this group, and I’m excited to see it continue to grow. ANNOUNCEMENTS: CSAUP 50 Stairs on 7/11 COT: Squatter’s wife and family.
PLAYLIST:
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[The Castle] The Castle Pre-party run

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Butterfingers, Chunks, Dr. Brown Slip, Strutter, Locksmith, Horizon FNGs: COUNT: 6 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: 2+ mile run before the workout. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-06-05 AO: Bomber Q: Strutter , PAX: Shy Guy, CubCadet, Vector, Puzzlah, Pep, Papa Bear, Topps, Strutter, Tim the Toolman, Chunks, Steampunk FNGs: COUNT: 11 CONDITIONS: Beautiful morning. WARMUP: Thanks CubCadet THE THANG: Not 4 corners, 5 corners. Corner 1 squats/std Corner 2 merkins/std Corner 3 squats/s&d Corner 4 merkins/asst Corner 5 Mahktar N’Deaye Modes of transport between corners: Broad Jump Burpees Duck Walks Lunge Walks Bernies Assorted methods including Boo-Boo Bear Crawls, Standard Bear Crawls, and Sprints. 3 rounds of each. All exercises were done in cadence. MARY: 55 LBCs IC MOLESKINE: Thanks for being on the show. ANNOUNCEMENTS: Strutterfest ’26 COT: Squatter family, coach. PLAYLIST:
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[After Hours] 7 Ups

Date: 2026-06-02 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Very nice. WARMUP: 1 lap around TN THE THANG: 7X up the grassy hill. 7X down the stairs. 1 EC trip up over and down the upper level stairs. 1 lap around TN. MARY:
MOLESKINE:
ANNOUNCEMENTS: Strutter Can’t Drive 55
COT: Squatter fam. 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:
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[The Castle] Dad bod run club

Date: 2026-05-29 AO: The Castle Q: Strutter , PAX: Horizon, Strutter, Steely FNGs: COUNT: 3 CONDITIONS: Warm but nice. WARMUP:
THE THANG: 4.5 mile DB loop MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Praying for Squatter’s family. PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-05-26 AO: After Hours Q: Strutter , PAX: Strutter, Chunks FNGs: COUNT: 2 CONDITIONS: Pretty warm. WARMUP: 3X up the hill. THE THANG: Broadway loop and around the ruins. MARY: LBCs MOLESKINE: Great conversation. ANNOUNCEMENTS: CSAUP 50, STRUTTERFEST 26 COT: Squatter M and family. PLAYLIST:
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[After Hours] I know the why (see below)

Date: 2026-05-12 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Warm WARMUP: Circle the state map while waiting for stragglers. THE THANG: 4.3 mile loop. Around the park. Around the ball diamond. Down Banker’s Alley. Up 2nd street. Up Broadway to the Ryman. Back to the map. MOLESKINE: The why. There are 3 reasons that I want us to have an evening workout in Nashville.
1) Visibility. As a group, our norm is we meet itg. Yes there are some early-risers that run or walk by us. We may even run or walk past other groups that have their own workouts. They see us, but they’re already doing their own thing. Tough to convert one of them, but someone may see us and stop to ask us what we’re doing. 2) Too early. Yes, we have all heard it. We try to EH someone that doesn’t know how badly they need F3. “5:30 workout?” “No way.” “I’m never going to do that.” Reach back out to them. These men are the target audience. 3) I do it for me. Selfish? Maybe? My work schedule doesn’t fit with the standard M-Th workouts. Personally, I need/want more. Even if I am there by myself, I will be there. So that’s my why. ANNOUNCEMENTS:
COT: Prayers from M Squatter. PLAYLIST:
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[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
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[The Castle] 2-ish mile pre-party

Date: 2026-05-09 AO: The Castle Q: Strutter , PAX: Butterfingers, hambone, Steely, Waymo (formerly Space Baby), Strutter FNGs: COUNT: 5 CONDITIONS: Really nice! WARMUP:
THE THANG: 2-ish mile run down the Greenway. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: