Happy Birthday To Me

Date: 2026-08-19 AO: Titan Q: Pole Dancer , PAX: Sherlock, Plainsman, bluemule, Dangle, Pep, Firefox, Hipster, Spinal Tap, Tim the Toolman, Pole Dancer, Papa Bear II, Churro FNGs: None COUNT: 12 CONDITIONS:
WARMUP: static stretching, indigenous peoples run around the park, active stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – t-rex – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups – star jumps – IYTs
Lunge back to start
MARY: of course
ANNOUNCEMENTS: orger a mug, ya mug
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=811fd7f504094745

Natty 40th Beat Down

Date: 2026-08-12 AO: Titan Q: Natural Ice , PAX: Tim the Toolman, Makita, Puzzlah, Squatter, Spinal Tap, Papa Bear, Right Said, Sherlock, Pep, Natural Ice, Dragon Spark, DintyMoore, Rhombus FNGs: None COUNT: 11 CONDITIONS: Really pretty Good
WARMUP: SSH – Imperial Walkers – Straaaaatchin
THE THANG: 40s
Do forty of an exercise and run the circle ! F — Freddie Mercuries O — Old man Merkins R — Reverse Crunches T — Tricep Dips Y — Your Favorite WW1
A — American Hammers N — Nolan Ryans — From a side plank, reach your top arm underneath your body, then rotate it back up toward the sky. D — Decline Merkins
F — Flutter Kicks R — Ranger Merkins — Regular merkins, but keep your elbows tucked tight against your sides A — Alternating Crunches G — Grounded Shoulder Taps I — Incline Merkins L — LBCs E — Elbow Merkins — Close-grip merkins with your elbows staying tight
Total distance 2.5 miles
MOLESKINE: Feeling very grateful for friends and community! I moved to Nashville 10 years ago with about 2 friends living here, and I am incredibly grateful for the friends and community I have found in F3 to get through a pretty crazy decade of my life.
Thankful for you brothers!
ANNOUNCEMENTS: Plenty going on!
PLAYLIST: 1986 was a great year https://open.spotify.com/playlist/0n2586dMMfu8viB9VnjLxN?si=52960a2cdc0a4fcc
Theres lots of crazy conspiracy theories in my algorithm about Nasa and Project Anchor happening today… so real glad that didn’t happen 🙂

Titan

Date: 2026-08-05 AO: Titan Q: Old Maid , PAX: GameStop, Makita, Spinal Tap, Old Maid, Dangle, Pep, Tim the Toolman, Churro, Rombus, Sport Mode, I forgot 2 people… FNGs: None COUNT: 12 CONDITIONS: Clear, blue, and 22
WARMUP: Stretching, SSH, Baby Arm Circles, Moroccan Night Clubs
THE THANG: Split into 4 teams, each with one coupon. In the style of a relay race, first member of each team runs with coupon ~50 yards and back. Rest of the team is doing stationary exercise until runner returns. Each team memeber takes turn running with coupon, with other teammates continuing the stationary exercise. Once every team member finishes run, team runs together to the end. Assigned team points inverse to finishing place (4, 3, 2, 1).
3 rounds, 3 variations: 1. Farmers carry, merkins 2. Overhead carry, reverse lunges 3. Murder bunnies, LBCs
Then, indian run to Parthenon steps to do dip competition. AMRAP until last man standing. Winner gets 10 points for his team. Shout out to Tim the Toolman for crushing it and winning the whole thang for his team!
MARY:
MOLESKINE:
ANNOUNCEMENTS: No CSAUP
COT: Makita weighing future with his company Churro’s sister and baby Old Maid’s brother to get him out into the gloom
PLAYLIST:

Titan: Another Father-(Not Quite) Son Co-Q . . . with Music Trivia!

Date: 2026-07-29 AO: Titan Q: Vector , Topps PAX: Papa Bear, Sherlock, Pep, bluemule, Dangle, Thomas T, Topps, Vector, DintyMoore, CubCadet, Tim the Toolman, Churro, Rhombus, xxx FNGs: None COUNT: 14 In a sequel to the excellent Not Really Father-Son Co-Q between CubCadet and Thomas T (Steampunk), Topps and YHC tried to match the (not quite) father-son energy. And of course, we brought cards . . . and there was music. A lot of music.
CONDITIONS: Muggy with a splash of music
WARMUP: Mosey to front of Parthenon. SSH, LBAC, Overhead Presses, Moroccan Night Clubs, RLBAC, WMH, and Good Mornins.
THE THANG: Topps brought a game that has become a recent favorite of the Cubby and Vector clans — Hitster (not to be confused with our favorite PAX from across the river Hipster). In the game, a song snippet is played. The PAX had to guess the year it was released (and they were not told anything about the song like artist/title/etc. — just the music). With each song, you had to place it on the timeline (e.g., if prior songs were from 1985 and 2003, you had to decide where your song sits in relation). If correct, less reps. If incorrect, double reps. If miss 2 in a row — gotta run a lap.
Exercises included SSH, squats, merkins, LBCs, Crunchy Happy Frogs (aka “Lemon Squeezers” according to Topps), shoulder taps.
MARY: Mosey back to startex for Flutter Kicks and Freddy Mercurys.
ANNOUNCEMENTS: – CSAUP postponed – Check Slack – Bomber converges at Handsomizer this week- :crossed_fingers:for a Karen experience
COT: – Prayers for Squatter
– Thanks to the PAX for tolerating a few moments of technical issues as we started the game. – YHC somehow worked up a sweat despite not being able to do most of the exercise so that the game kept a good pace . . . I was not sad – YHC’s tech issues continued into the COT, as I forgot to record the PAX video and instead had 5 mins of our post name-o-rama recorded on my phone. Anyone get the name of our Willy Lohman? – Thomas T has been placed in Vector music remediation class all day for his incorrect placement of Daft Punk’s Get Lucky, a song that he was actually alive when it was released. He’s got an immersive curriculum that includes episodes of VH1’s Behind the Music, the Summer of Soul documentary, and Vanilla Ice’s 1991 romantic musical movie, Cool as Ice. Pray for him. – Great to have Churro and Rhombus come out — we are claiming them as FNGs as per the Respect Appendix, section 5, subsection Viii. SalPal discuss with CubCadet any concerns.
PLAYLIST: Pre-game: Music – Madonna It’s Still Rock and Roll to Me – Billy Joel In-game: Too many tunes to remember

Respectfully, Suck it, Trebek

Date: 2026-07-22 AO: Titan Q: Firefox , PAX: Pep, Makita, Tim the Toolman, DintyMoore, Firefox, Vector, Papa Bear, Vanilla Ice, CubCadet, Natural Ice, Topps, Thomas T, Duvet FNGs: None COUNT: 13 CONDITIONS: Pleasant… until you start moving
WARMUP: SSH, Merkins, stretching, Mosey to walkway beside main lawn
THE THANG: To celebrate the birthday of the late, great, Alex Trebek, born July 22, 1940, we played some Jeopardy. YHC provided a clue/answer to a selected PAX. Respond correctly (in the form of a question, per Jeopardy rules), all PAX did an exercise. Answer incorrectly, all PAX did double the amount of that exercise. PAX also had the option to respond “Suck it, Trebek”, in which case all PAX did 15 burpees instead. The results: – The title of Alex Trebek’s 2020 Memoir: “The Answer Is…” – Pep opted for 15 burpees – A 1970s gameshow that developer Alan Thicke promoted Alex Trebek to host (his first American gig): “The Wizard of Odds – double distance murder bunnies – The number of American gameshows that Alex Trebek hosted: “7” – double distance murder bunnies – A 1990s era sci-fi show on which Alex Trebek made a guest appearance: “The X-Files” – 15 atomic merkins (Vector got it right) – Alex Trebek’s on-screen partners when he made his guest appearance on The X-Files: “Jesse Ventura” – 30 atomic merkins – Alex Trebek carried the Olympic Torth through Jacksonville, FL as part of this iteration of the Olympics: “1996 Summer Olympics in Atlanta” – 15 atomic merkins (Thomas T got it right) – In 2011, when Alex Trebek chased a hotel robber out of his suite, it was revealed that he did this at night: “Sleep in the nude” – bear crawl (Tim the Toolman got it right) – Ken Jennings once almost convinced Alex Trebek to do this while hosting the Tournament of Champions: “Host in his underwear” – Makita opted for 15 burpees – Alex Trebek used this writing implement to quietly take notes during Jeopardy episodes: “a crayon” – double distance bear crawl – Alex Trebek was named an Officer of this organization in 2017, the second-highest civilian honor in Canada: “The Order of Canada” – 30 V-ups – The year Alex Trebek began hosting Jeopardy: “1984” – 15 V-ups (CubCadet got it right…ish) – The Canadian province where Alex Trebek was born: “Ontario” – 30 V-ups – Alex Trebek dropped out of military school when he was ordered to do this: “Shave his head” – 20 pull-ups – In 2001, Alex Trebek made this shocking change to his image: “Shave his mustache” – 10 pull-ups (Vector and crew got this right) – Alex Trebek made it into the Guinness book of world records for hosting this many episodes of Jeopardy: “6829” – 20 pull-ups
Mosey to startex. Respectfully, suck it, Trebek. 15 more burpees.
MARY: 10 WW1s, Hollow Body Hold. Fin.
MOLESKINE: – Round of gratitude
ANNOUNCEMENTS: – CSAUP – State of the F3Nation address
COT: – CubCadet having to give a touch performance review
PLAYLIST: https://open.spotify.com/playlist/45Wnd3VmkVcoQzIP4jvuAy?si=f21896ecdf7f4240

Come for the A+ playlist, stay for the bear crawls

Date: 2026-07-15 AO: Titan Q: greyalbum , PAX: Tim the Toolman, Papa Bear, greyalbum, Pep FNGs: None COUNT: 4 CONDITIONS: Balmy
WARMUP: SSH Imperial Walkers Hillbillies LBAC Overhead Press Stretch
THE THANG:
CHRISTMAS IN JULY
EMOM every minute on the minute Add 1 Rep After Each Round 4 Rounds
10/11/12/13 Ski jumpers 10/11/12/13 Jump Squat 3 Burpee Lunge walk after 4th Round to next corner
10/11/12/13 Wide merkin 10/11/12/13 Decline Merkin 3 Burpee Bear crawl after 4th Round to next corner
10/11/12/13 Drop Squat 10 Box jumps – Mod 11/12/25 High Knee 3 Burpee Duck walk after 4th Round to next corner
10/11/12/13 Crunchy frog 10/11/12/25 LBC 3 Burpee High knee mosey after 4th Round
MARY: Various things and stuff
COT: Squatter
PLAYLIST: https://open.spotify.com/playlist/3SBG8Qz64IrwArfMJp8DwC?si=KknGCcIWT7yTSzjgDqsnCg&utm_source=copy-link&pi=0h-oWtYWTtWFu

F3 Doesn’t Ascribe, Describe, Perscribe, Prescribe, Inscribe, Scribe any particular faith, creed, denomination, sect, or religion.

Date: 2026-06-24 AO: Titan Q: SalPal , PAX: Pep, Makita (Anderson Fader), Young and Restless, Chunks, SalPal, Tim the Toolman, Spinal Tap, Manatea FNGs: None COUNT: 8 CONDITIONS: Heavenly.
WARMUP:
MARY: Isometric Core Work
THE THANG: 5 Hail Marys: Merkins Atomic Thrusters Reverse Lunges Y-Burpees
Then, a game of “Hail Mary” + lots of burpees.
MOLESKINE: Have a generous heart for others today.
ANNOUNCEMENTS: CSAUP, Franklin Convergence, SLT Handoff Convergence, Check Slack
COT: Healing and health, for those that mourn loss.
PLAYLIST:

Titan

Date: 2026-06-17 AO: Titan Q: Spinal Tap , PAX: Spinal Tap, Natural Ice, Pep, Choo Choo, DintyMoore, Tim the Toolman, Black Lung, Papa Bear, Chunks, GameStop FNGs: None COUNT: 10 CONDITIONS: Sweaty
WARMUP: The Usual
THE THANG: DORA, 11’s, and Mary
ANNOUNCEMENTS: Check slack.
COT: Prayers for Femurs family in Spring Hill, Squatter and wife through her treatments in Mexico.
PLAYLIST: A+++ except Papa Bear opinion.

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

Downtown Rodeo 🤠 🐎

Date: 2026-06-03 AO: Titan Q: Toothless , PAX: Papa Bear, Pole Dancer, Makita (Anderson Fader), Tim the Toolman, Spinal Tap, Vector, Pep, Hipster, Toothless, CubCadet, Shelby, Steampunk, FNGs: None COUNT: 13 CONDITIONS: Pleasantly cool, a welcome break from the oncoming onslaught of humidity and heat
WARMUP: Active warmups e.g. skips, shuffles, karaoke, etc.
THE THANG: Downtown Rodeo :face_with_cowboy_hat: :racehorse: Head to the field where the first event is set up
Event 1: Barrel Race Relay PAX split into two groups. Groups perform exercises AMRAP until all PAX have completed the barrel pattern. Incorrect pattern results in a restart for that runner. First group to finish wins, winners do 5 burpees and losers do 15.
Round 1 – Prisoner Squats Round 2 – Merkins Round 3 – WWI’s
Event 2: Stampede Bear crawl sharks and minnows, as in bear crawl across the field and try not to get tagged by the bear crawlers who are it. Number of taggers (ideally) increases each round along with the difficulty. Last man to be tagged wins. 2 rounds.
Event 3: Climbing Pikes Peak The Manitou Incline is a set of 2768 railroad tie steps gaining 2000ft of elevation in a mile. Let’s climb it. 2768 divided by the number of PAX. Roughly 200 double count mountain climbers each.
Event 4: Quarter Horse Dash The namesake of the Quarter Horse comes from it being the fastest breed at or below that distance. Conveniently, a lap around the Parthenon is exactly 1/4 of a mile. So, PAX run a lap with someone calling finish times. Continue to run laps and beat your times else be faced with AMRAP exercises. Some PAX made it 3 laps before heading back for time.
MARY: Dealers choice til time, starting with 10 bucking broncos aka donkey kicks
MOLESKINE: Barrels relay was mostly successful, but at least one of the PAX messed up the pattern on each of the rounds which ended up being the deciding factor in the race. Bear crawling sharks and minnows from the Stampede event was a hit with everyone, especially CubCadet and Vector. The 200 mountain climbers were surprisingly difficult once getting to the higher counts. YHC was toast for the Quarter Horse Dash, but Spinal Tap must have sandbagged because he was almost 10 seconds faster on the 2nd and 3rd laps!
ANNOUNCEMENTS: – 7/11 convergence! – Come to bomber for Strutter’s birthday kickoff – Keep checking Slack for more fun announcements!
COT: YHC encouraged the PAX to be grateful for their health & the ability to workout, as health is easy to take for granted until you don’t have it. Prayer requests were shared, ball of man was convened.
PLAYLIST: https://open.spotify.com/playlist/5RpkZbLODArnaWvGQy9QZq?si=15faca6db7c9424c