Tag: The Merchant

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Westeros

Date: 2026-06-22 AO: Westeros Q: The Merchant , PAX: Tim the Toolman, The Merchant, Makita (Anderson Fader), Pep FNGs: None COUNT: 4 CONDITIONS: Rather moist
WARMUP: Mosey towards the breezeway
THE THANG: HIIT Workout consisting of: 30s plank 30s squats 30s merkins 30s sit-ups 30s lunges 30s side plank 60s rest
Rinse and repeat until 6:15.
ANNOUNCEMENTS: Check Slack
COT: Continued prayers for Squatter and his family, as well as Michelin Man’s surgery.
PLAYLIST: https://open.spotify.com/playlist/2N3U3A2pi42fyT1sYhQlJr?si=AQmFqi32SjCBnpXMvQFXSA&pi=tllpqexlRUaj2
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Titan

Date: 2026-06-10 AO: Titan Q: The Merchant , PAX: Tim the Toolman, Pep, bluemule, Papa Bear, g-string, Bubbles – Tyler (Franklin, TN), Hipster, Makita (Anderson Fader), Choo Choo, The Merchant, Plato, Radish, Big Red, Fireball FNGs: None COUNT: 14 CONDITIONS: Warm and humid
WARMUP: A lap around the Parthenon grounds
THE THANG: The Wheel of Pain:
A wheel with 20 possible exercises is spun. PAX perform 10 reps of the selected exercise and then run a short lap. Repeat ad nauseum.
MARY: PAX circled up and each chose an exercise for the group to do.
ANNOUNCEMENTS: Check Slack for details on the upcoming convergences
COT: Ongoing prayers for Squatter’s family
PLAYLIST: https://open.spotify.com/playlist/6UKnVLnLxwft0zTufhrd5c?si=MaKHrt6aTp6GYru1VwUNDA&pi=dLs4EPXuS5K63
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Sisu Bootcamp

Date: 2026-06-11 AO: Sisu Q: SalPal , PAX: The Merchant, SalPal FNGs: None COUNT: 2 CONDITIONS: Conditional
WARMUP: Mosey
THE THANG: Deck of Death
MARY: Moseyed instead
MOLESKINE: The Catholic Pope hates Data Centers, especially the proposed one in Nashville.
ANNOUNCEMENTS: CSAUP, Convergences, Grow School, Check Slack
COT: For Merch’s separation, for the grace to be better men.
PLAYLIST: Silence.
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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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Titan

Date: 2026-05-27 AO: Titan Q: Juicy J , PAX: DintyMoore, Pep, bluemule, Juicy J, Natural Ice, Big Red, Spinal Tap, The Merchant, Chunks, Squatter, Makita (Anderson Fader), CubCadet, Reddish (Fairview) FNGs: None COUNT: 13 CONDITIONS: humid as the Amazon
WARMUP: Mosey around the park. Wake up the sleeping friends of the park, side straddle hops, night clubs renamed to Imperial walkers (Chunks fault), low slow squats, Willie may Hayes, arm circles and backpacks.
THE THANG: Partner TOSS Competition. 3 rounds. Non stop squats. Step back w partner. See who can last the longest. Side straddle hops when eliminated. DintyMoore and CubCadet champs.
PARTNER RACE 3 rounds. down the park w bouncy ball. Toss ball far as you can. Sprint. Burpee. Rinse and Repeat. DintyMoore, Squatter bluemule Spinal Tap Natural Ice and many other winners.
Circle of Doom Abs to Finish.
All winners got fresh new F3 Stickers. DintyMoore was the total points champ overall and won a gourmet coffee package.
MARY:
MOLESKINE:
ANNOUNCEMENTS: Summer Fling coming up
COT: pray for our brother Squatter wife and family. Give them strength and healing. Pray for The Merchant divorce settlement Pray for Tim the Toolman Aunt passed
PLAYLIST: Nickelback and Creed and Alien music
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[Pain Train] Pain Train

Date: 2026-04-17 AO: Pain Train Q: SalPal , PAX: SalPal, Half Lyfe, Siri, FLO, The Merchant, Juicy J FNGs: None COUNT: 6 CONDITIONS: MOIST
WARMUP: MURPH
THE THANG: Murder Mile (modified for time)
MOLESKINE: Siri is a liar and can’t be trusted.
ANNOUNCEMENTS: Murder Mile, Holy Smokers, Juicy J Invitational, Muprh
COT: Private intentions
PLAYLIST:
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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2 Year Anniversary!

AO: the-castle
Q: Chunks
PAX: Horizon, The Merchant, Mr. Pancake, hambone, Pep, Strutter, Cross-stitch, Fabuloso, Squatter, Space Baby, Juicy J, Brown Slip, Butterfingers, Victoria, Fanny Pack, Flipper, Abacus, Diddy Kong
FNGs: 2 Abacus, Diddy Kong
COUNT: 19
Celebrated the 2 Year Anniversary of The Castle’s start as an OTB workout.

Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.

Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.

Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.

Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.

Finally, 5 mins of MARY and 5 Burpee buy out.

Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.

BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.

Prayer requests: Travel, Strutter’s family

COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.

There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.

SYITG,
Chunks

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed

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“Die Hard” – A Christmas Workout

AO: greenmachine
Q: Matador , EZ-Go
PAX: Shy Guy, Esposa, Hipster, Cowboy, Chunks, Grape, Topanga, Matador, Pep, EZ-Go, The Merchant
FNGs: None
COUNT: 11
CONDITIONS: As cold as Christmas on the 30th floor of a skyscraper with the windows blown out

WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc

THE THANG: DIE HARD

Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times

Survive against terrorist-thieves, lead by Matador
Start in Endzone 
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises

Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages

Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times

The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back) 

MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.

ANNOUNCEMENTS: this is what slack is for

COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.