Tag: Tire Station

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Tire Station Bootcamp

Date: 2026-06-23 AO: Tire Station Q: Cross-stitch , PAX: Tigger, Splitter, Horizon, Steely, Locksmith, Cross-stitch, One wheel FNGs: None COUNT: 7 Tire Station 6/22 1. Willie mays hays 2. Good mornings 3. Micheal Phelps 4. High knees 5. Imperial Walkers 6. 5 burpees
3X10 1. Side straddle hops 2. Merkins 3. Squats 4. 5 burpees
3×10 1. dips 2. Merkins 3. Assisted pull ups 4. 5 burpees
Tire moving as a team down and back (check time) 5 burpees
Mary till time (Mary go round) 5 burpees
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Tire Suicide

Date: 2026-06-16 AO: Tire Station Q: Mr. Pancake , PAX: Horizon, Dilbert, Fabuloso, Steely, Locksmith, Mr. Pancake, One Wheel FNGs: None COUNT: 7 CONDITIONS: Gorgeous. Sunny, crisp, wet grass.
WARMUP: SSH Shoulder Circles Michael Phelps Good Mornings Mosey with Coupons
THE THANG: Tire Suicides 5 cones 5 rounds 1st cone = 1 rep Tire Flip (Must come back to come 1 after every other cone workout, à la a suicide drill in basketball)
2nd cone = 2 reps Alternate Coupon Merkin
3rd cone = 3 reps Coupon Shoulder Press
4th cone = 4 reps Coupon Kettle Bell Swing
5th cone = 5 reps Coupon Squats
MULTIPLY REPS BY THE ROUND!!!
Finish with Suicide Blockies for good measure
MARY: -WWI Sit-ups -Freddie Mercury (slow and controlled breath) -Flutter kicks -Side Plank swaps -High plank Low plank
MOLESKINE:
ANNOUNCEMENTS: -Check slack -Convergence
COT: -Prayers for Squatter/Stephanie -Butterfingers family pet -Horizon Daughter Wedding -Fabuloso Baby #2 arrival
PLAYLIST: Mr. Pancake forgot speaker
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Tire Station Bootcamp

Date: 2026-06-09 AO: Tire Station Q: Locksmith , PAX: Fabuloso, Horizon, Beary Queen – BQ, Cross-stitch, Dilbert, Steely, Locksmith, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Rain
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Run

Date: 2026-06-02 AO: Tire Station Q: Steely , PAX: Splitter, Tigger, Steely FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: Ran a 9 min mile for 2 miles.
MARY:
MOLESKINE: We should have ran 3 miles at that pace.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-05-26 AO: Tire Station Q: Locksmith , Cross-stitch PAX: Horizon, Butterfingers, Cross-stitch, Locksmith, Steely, Fabuloso, OneWheel- F3 Muletown FNGs: None COUNT: 6 CONDITIONS:70
WARMUP: 20 SSH 10 Arm Circles Both ways 20 Chinook Squats
THE THANG: 1 Mile Run
Teams of 3 merry-go-round of below: 3 X 15 Dips 3 X 15 Shoulder Taps 3 X 15 Merk’s
Tire Flip Half The Yard 60 Second Plank Tire Flip Remaining Yard
Mosey back to street and back to trail
Grandma’s Speed Walk (high swinging arms)
15 – Merk’s 15 – Shoulder Taps (each shoulder) 15 – American Hammers
Mosey to COT
Stretch (Misc.) 5 – Burps
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Too Many to List

Date: 2026-05-19 AO: Tire Station Q: Steely , PAX: Butterfingers, Country Parkour, Tigger, Coach Nado, Horizon, Locksmith, Steely, One Wheel FNGs: None COUNT: 8 CONDITIONS: Warm!
WARMUP: SSH x 25IC IMPERIAL WALKER x 25IC WINDMILLS x 10 IC GOOD MORNINGS OYO SLOW SQUATS x 15
THE THANG: Mosied to greenway asphalt
THE GRINDER:
10 Burpees OYO 20 Merkins slow and controlled OYO 30 LBCs OYO 40 Squats 50-yard Bear Crawl 100 yard Mosey – 50 yards 60% / 50 yards 100%
DORA 1-2-3:
Partnered up One partner Mosied 100 yard Second partner accumulates reps Switching whenever runner returns
100 Big Boy Sit Ups 200 Carolina Drydocks 300 Flutter kicks (2 is one)
THREE CORNERS OF PAIN:
Corner 1: 15 Jump Squats
Bear crawl to second corner
Corner 2: 15 Hand release Merkins
Bear crawl to third corner
Corner 3: 15 alternating lunges
Crab walk to starting point
Finish with 15 dips.
MARY:
MOLESKINE:
ChatGPT must think we’re beasts because it’s creates some intense exercises.
We struggled through it and made it to the other side
ANNOUNCEMENTS:
Check slack for things going on.
COT:
Prayers for Squaters wife, and family. Don’t be shy about being vulnerable with each other, it’s something like 8out of 10 Suicides in the US are committed by men. Let’s us share each others burdens. Show up for each other.
PLAYLIST: Classic Rock again. I think I need a better mix. That’ll be on my agenda!!
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No Slack in the Rope

Date: 2026-05-12 AO: Tire Station Q: Steely , PAX: Squatter, Butterfingers, Cross-stitch, Splitter, Country Parkour, Fabuloso, Steely, Locksmith, Mr. Pancake, Dilbert, Chris Lopez, One Wheel, Henry(back hand spring) FNGs: 1 Henry(back hand spring) COUNT: 13 CONDITIONS: Brisk
WARMUP: 25IC SSH 15IC Imperial Walkers 15IC Hillbillies 10F/R Armcircles 15IC Toy Soldiers Good Mornings OYO 20Sec. High Knees 20Sec. Butt Kicks
THE THANG: Two teams competition style One team member must pull the rope attached to the tire 25ft The rest of the team does 20 Merkins, 20 Squats, hold a plank until the entire team finishes ROTATE First team to finish choice the other teams punishment. Secret was revealed that both teams punished each other and themselves.
Mosied to greenway and performed punishment, team 2 had to bear craw while team one had to broad jump about 50-100ish yards. PAX held plank or squat until all finished. Teams swapped the “punishment” back.
10 minutes of AB work. 40 sec work/20sec rest Flutter Kicks Freddie Mercuries American Hammers High Plank Heel Touches Big Boy Sit-Ups Leg Raises Box Cutters Shoulder Taps Low Plank
Finished with BOAT – CANOE
Mosied to start, circled up and stretched for the last two minutes.
MOLESKINE: “Where did you get the ropes?” “Can we skip Purple Rain?”
Lots of encouraging each other, just 40 seconds!
ANNOUNCEMENTS: North Nashville AOs T-Shirt orders link to be launched.
Check Slack
COT: Prayer for Squatter and his family Prayer for Mr Pancakes family after the loss of his aunt Prayers for Cross-Stiches mom needing back surgery
PLAYLIST: Classic Rock
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[Tire Station] Tire Station Grand Opening

Date: 2026-05-05 AO: Tire Station Q: Butterfingers , PAX: Country Parkour, Fabuloso, Steely, hambone, Splitter, Dilbert, Mr. Pancake, Cross-stitch, Horizon, Coach Nado, Butterfingers, Chris Lopez FNGs: 1 Chris Lopez COUNT: 12 CONDITIONS: Very nice weather
WARMUP: SSH, imperial walkers, Hillbillies, arm circles, over head claps, squats. Type writers, 10 burpees
THE THANG: partnered up for 10 tire flips while other partner does merkins (x3). 20 of: incline merkins, decline merkins, and step ups (x2). Off to the dip station for 5-10 dips, modified rows, knees to chest (x2), back to tire flips while other partner does squats or merkins, with third round the partner runs while the tire flipper works. Work on our 6 with WWI, flutter kicks, Rosalitas, Superman’s ending with mosey and 5 burpees.
MOLESKINE: enjoying the morning.
ANNOUNCEMENTS: Whites Creek AO start, keep an eye on slack if it’s moved.
COT: keeping Squatter and his M in our prayers!
PLAYLIST: random men’s workout noises.