Tag: Topanga

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Detention

Date: 2026-09-28 AO: Detention Q: Donkey Hammer , PAX: Andrew McDermott, Donkey Hammer, Matador, Swig, Topanga, Pedialyte, Focker, Esposa, Fortran, 8 Mile FNGs: None COUNT: 10 CONDITIONS: perfect
WARMUP: Donkey mobility warm up
THE THANG: Tabata 4×4 – 45 seconds on/15 seconds off Round 1: goblet squats, curls , APD, KB swings Round2: thrusters, 1arm rows, mountain climbers, broad jumps Round 3: front squats, 2 arm rows, high plank on block, Arods Round 4: calf raises, alternating block merkins, side planks on block
ANNOUNCEMENTS: Tinkertoy has a healthy new baby boy! Huge congratulations to his wife and family.
PLAYLIST: Guns and Buns – various tunes by Guns and Roses and Bad Bunny
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Green Machine

Date: 2026-09-24 AO: Green Machine Q: moneyshot , PAX: Betty Ford, Topanga, Works for a Guy, Sherlock, moneyshot, Shania, Roadrash (Casey Greene), Snooze FNGs: None COUNT: 9 CONDITIONS: 65°, slightly moist, and beautiful
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
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Detention

Date: 2026-07-20 AO: Detention Q: Pedialyte , PAX: Topanga, Tinkertoy, Pedialyte, Andrew McDermott FNGs: None COUNT: 4 CONDITIONS: muggy
WARMUP: ssh and some light stretching
THE THANG: 4 burpees EMOM. Rotating exercises between upper body, lower body, core to finisb each minutes
A few runs and sprints mixed in
MOLESKIN: Helping aging parents with finances
ANNOUNCEMENTS: None
COT: prayers for Topanga’s brother, Andrew McDermott’s brother, and friends of Tinkertoy’s dealing with recent death in the family
PLAYLIST: Rock workout
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Green Machine

Date: 2026-04-09 AO: Green Machine Q: moneyshot , PAX: Black Lung, moneyshot, Shania, Grape, Pepsi, Esposa, Topanga, Pep, Cowboy, Peabody FNGs: None COUNT: 10 CONDITIONS: clear
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:Phil Collins, Genesis, Peter Gabriel
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7th Manniversary of Toothless 🦷

Date: 2026-03-05 AO: greenmachine Q: Toothless PAX: Focker, Esposa, Pep, Sherlock, Grape, Black Lung, Cal Worthington, Betty Ford, Topanga FNGs: None COUNT: 10 CONDITIONS: Clear sunrise, breezy, not too warm, felt like 30A. Perfection.
WARMUP: – 49 x SSH – 7 x Good mornings – 7 x Scorpions
THE THANG:
7 Rounds of Tabata – 45s on, 15 off – High knees, squats, burpees, butt kickers, prisoner squats, peter parkers, iron mikes
Six-Seven’s – Perform 6 and 7 reps of two exercises respectively at every 10 yard line – Broad jump, hand release merkins for 6, WW2’s for 7
Repeat 7 Rounds of Tabata (mod burpees to low plank)
Stairway to 7 – Stair runs up & down all the way to the end – After each, do an increasing count of burpees, add 1 per round
MOLESKINE: YHC was gassed by this one – I pulled the plug a little early on the stairway to 7. We only got through 5 rounds when we probably could have made 7, but as they say if you can’t do it don’t Q it! Folks were big fans of year 8 Toothless who threatened penalties for exercise infractions or dropping during the low plank of tabata. Perhaps a precursor of what is to come :smiling_imp: Finished up by draining the thermos of some excellent anaerobic natural processed coffee. :coffee:
ANNOUNCEMENTS: – Holy smokers soon – Merkin Madness – Many other good things in the Slack post!
COT: – Praise and prayers around those battling leukemia – Prayers for those taking on a 50k this Saturday! For weather and injury free endurance! – YHC shared a learning of this last year, that it’s the little habits that can make you or break you. Don’t shy away from the hard but right choice in the small things because those compounding choices build momentum for the big things.
PLAYLIST: https://open.spotify.com/playlist/5Q4PxR9KwkV62jZ86GZ9iI?si=b48993d308b5458b – The PAX loved this one – in reality it wasn’t close to all 7 minute songs but they were picking up what I was putting down with the 70’s rock ballads!
As always, it was an honor to lead men! Looking forward to the next 7 years with you!
— Toothless :tooth: , start date March 8th, 2019
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3 minutes is a long time. Trust me

Date: 2026-02-05 AO: greenmachine Q: Shy Guy PAX: Pep, Shania, Betty Ford, Topanga, Sherlock, Black Lung FNGs: None COUNT: 7 CONDITIONS: A brisk 21 degrees
WARMUP: SSH Tempo Squats Tempo Merkins Mosey
THE THANG: 3×3 Perform mode of transportation to the 15 yard line and back until 3 minute timer goes off. Pace is about 90% capacity, Followed by isometric core for 3 minutes.
Exercises: Burpee broad jumps Recover: plank Bear crawl Recover: side plank Sprint/backwards run Recover: side plank Shuffle Recover: 6 inches
MOLESKINE: Pep covered my 30 seconds of tardiness and started us off with his favorite exercise: Side Straddle Hops The idea for the workout was originally to be a Norwegian 4×4, a VO2 max workout, but changed last minute to accommodate the chosen exercises. Nobody wants to burpee broad jump for 4 minutes.
ANNOUNCEMENTS: Slack COT: Brandolini’s law: the energy required to refute misinformation is an order of magnitude greater than the energy required to create it. I applied this to other parts of our life. Cheating on your diet for a couple days seems like it takes 2 weeks of working out to recover from. The repercussions of anger are hard to mend even if you just lose your temper temporarily. Succumbing to temptation is easy but takes divine intervention to remove sin from your life.

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.

THE THANG:
Mosey to the Auditorium

Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.

Mosey to the North Lot

Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.

Mosey to The Hill

Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.

Mosey back to the flag and time!

MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.

ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold

COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!

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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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Hanukkah – A Celebration of Lights

AO: middle-tooth
Q: sooner
PAX: Barney, Cowboy, DrRupp, Topanga, Young and Restless, Betty Ford, Esposa, Moped (DR – Athens GA)
FNGs: None
COUNT: 9
Active Warm up to the sounds of Jack Black and Adam Sandler

8 Crazy Nights

Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, נ (Nun) = 8, ה (Hey) = 12, ג (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.

After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.

A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs

Lots of announcements, see slack

Prayers, Sami & Darren, victims of gun violence

Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.

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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.