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:
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
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
No Fun Title Yet
Date: 2026-05-29 AO: Handsomizer Q: Firefox , PAX: DintyMoore, Vector, SalPal, Pep, Black Lung, Barney, Natural Ice, Spinal Tap, Firefox, Salami, Topps, CubCadet FNGs: None COUNT: 12 CONDITIONS: Muggy with a small but vocal chance of Karen
WARMUP: Mosey down to the bottom of the steps. SSH, GM, WMH, Merkins plus stretch
THE THANG: 9 years ago, YHC moved from San Francisco to Nashville. This Wednesday, the family will be returning for the first time to visit old friends and family, visit some colleges, and take some trips down memory lane in both northern and southern CA.
PAX partnered up. One ran up the 5 flights of step and back down. The other did an exercise. After each partner took turns running the steps, proceed onto the next exercise. Rinse and repeat.
Carolina California Dry Docks Atomic Merkins Leg Lifts Incline Merkins Frog Jumps Orangutans (slightly modified monkey humpers) Reverse Plank Leg Lifts Newton’s Cradle Imperial Walker Squats Alternating Shoulder Taps
MARY: Mosey back up the steps (one more time!) 40 plank jacks 30 mountain climbers (each side is a half) 20 merkins Mosey to startex
MOLESKINE: – Kudos to CubCadet and Black Lung for attempting to defuse, empathize, and reconcile. – Lest I be denied a ride back to Sylvan Park, this Q brought to you without murder bunnies, burpees, and bear crawls.
ANNOUNCEMENTS: – Grow School – Check Slack
COT: – Squatter’s M – family traveling – family battling pain and other health issues
PLAYLIST: https://open.spotify.com/playlist/174OOv8WYfOGIf6dRKef7i?si=2924afeacb2c4595
WARMUP: Mosey down to the bottom of the steps. SSH, GM, WMH, Merkins plus stretch
THE THANG: 9 years ago, YHC moved from San Francisco to Nashville. This Wednesday, the family will be returning for the first time to visit old friends and family, visit some colleges, and take some trips down memory lane in both northern and southern CA.
PAX partnered up. One ran up the 5 flights of step and back down. The other did an exercise. After each partner took turns running the steps, proceed onto the next exercise. Rinse and repeat.
Carolina California Dry Docks Atomic Merkins Leg Lifts Incline Merkins Frog Jumps Orangutans (slightly modified monkey humpers) Reverse Plank Leg Lifts Newton’s Cradle Imperial Walker Squats Alternating Shoulder Taps
MARY: Mosey back up the steps (one more time!) 40 plank jacks 30 mountain climbers (each side is a half) 20 merkins Mosey to startex
MOLESKINE: – Kudos to CubCadet and Black Lung for attempting to defuse, empathize, and reconcile. – Lest I be denied a ride back to Sylvan Park, this Q brought to you without murder bunnies, burpees, and bear crawls.
ANNOUNCEMENTS: – Grow School – Check Slack
COT: – Squatter’s M – family traveling – family battling pain and other health issues
PLAYLIST: https://open.spotify.com/playlist/174OOv8WYfOGIf6dRKef7i?si=2924afeacb2c4595
Bomber
Date: 2026-05-08 AO: Bomber Q: Spinal Tap , PAX: Vector, Papa Bear, DintyMoore, CubCadet, Black Lung, Pep, Spinal Tap, Sherlock, Topps FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST:
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST:
May the Westeros Be With You
Date: 2026-05-04 AO: Westeros Q: Vector , PAX: Papa Bear, Shy Guy, Pep, Spinal Tap, Vector, bluemule, CubCadet, Tim the Toolman, Natural Ice, Squatter, Topps FNGs: None COUNT: 11 A long time ago in a galaxy far, far away (well, in Missouri in 1977), YHC was 7 and his parents took him to see Star Wars (not “Episode 4” or “A New Hope” – in my day we just had one trilogy and we liked it). Needless to say, it was incredible and unlike anything young soon-to-be-named-Vector had experience. After many sequels and countless $$$ spent on action figures (which I still have in my collectable Darth Vader head container), it remains a strong childhood memory (despite later diversions into midachloridians and Jar Jar). So to celebrate May the 4th/Star Wars Day, the PAX re-enacted that first SW movie. So let’s go shoot at whomp rats and get going . . .
CONDITIONS: Crisp and bright, like a two sun sunrise on Tattooine.
WARMUP: Stormtrooper Hops, Imperial Walkers, Little Yoda Arm Circles, Tauntaun claps, Overhead force presses, Reverse Little Yoda Arm Circles, Jar Jars (Michael Phelps)
THE THANG: #1 Take the Droids to the Old Man: Coupon Rows and Burpees (for R2 and Ben) for 22s (double because Artoo . . . )
Break to do the Kessel Run — not sure anyone made it under 12 parsecs
#2 Find a Pilot: Ring of Fire with coupon presses — all made it and were deemed worthy pilots
#3 Rescue the Princess: Lunges (for Leia) and Star Jumps in a round of 11s (representing the 11 live action released SW films — sorry, Mando – your film ain’t out yet so doesn’t count)
#4 Attack the Death Star Ring of Fire with merkins and advance into circle with each rep.
Mary: Force flutter kicks, Bounty Hunter Boxcutters, Death Star Dollys
ANNOUNCEMENTS: Check Slack – Holy Smokers, Juicy J marathon
COT: – Prayers for Squatter and his M and 2.0. While the workout and theme was done in fun, life can be serious. We lift up Squatter and his family — know that you have many brothers here to offer payers, support, love, anything you need.
RANDOM NOTES: – Appreciate the level of SalPal’s SW nerdom – Appreciate bluemule noting halfway through the work out that there was no way we’d get through all of the movie plots in time (Hmm, Empire next week?) – Glad I could feed Natural Ice’s Weird Al fandom once again with 2 deep cuts – It ain’t easy to plan a full playlist with SW themed songs, but I did have the disco version of SW theme that went to number one on the charts (it was 1977: all we had was disco, Star Wars and cocaine . . . )
PLAYLIST: Star Wars Main Title – John Williams/London Symph Orchestra Cantina Band – John Williams/London Symph Orchestra The Saga Begins – Weird Al I’m the Droid (You’re Looking For – Nerf Herder The Imperial March – John Williams/London Symph Orchestra Star Wars Theme – Meco Yoda – Weird Al Chewbacca – Supernova Return of the Jedi – Alex Jean The Empire Strikes Back – Meco Dual of the Fates – John Williams/London Symph Orchestra The Throne Room/End Titles – John Williams/London Symph Orchestra
CONDITIONS: Crisp and bright, like a two sun sunrise on Tattooine.
WARMUP: Stormtrooper Hops, Imperial Walkers, Little Yoda Arm Circles, Tauntaun claps, Overhead force presses, Reverse Little Yoda Arm Circles, Jar Jars (Michael Phelps)
THE THANG: #1 Take the Droids to the Old Man: Coupon Rows and Burpees (for R2 and Ben) for 22s (double because Artoo . . . )
Break to do the Kessel Run — not sure anyone made it under 12 parsecs
#2 Find a Pilot: Ring of Fire with coupon presses — all made it and were deemed worthy pilots
#3 Rescue the Princess: Lunges (for Leia) and Star Jumps in a round of 11s (representing the 11 live action released SW films — sorry, Mando – your film ain’t out yet so doesn’t count)
#4 Attack the Death Star Ring of Fire with merkins and advance into circle with each rep.
Mary: Force flutter kicks, Bounty Hunter Boxcutters, Death Star Dollys
ANNOUNCEMENTS: Check Slack – Holy Smokers, Juicy J marathon
COT: – Prayers for Squatter and his M and 2.0. While the workout and theme was done in fun, life can be serious. We lift up Squatter and his family — know that you have many brothers here to offer payers, support, love, anything you need.
RANDOM NOTES: – Appreciate the level of SalPal’s SW nerdom – Appreciate bluemule noting halfway through the work out that there was no way we’d get through all of the movie plots in time (Hmm, Empire next week?) – Glad I could feed Natural Ice’s Weird Al fandom once again with 2 deep cuts – It ain’t easy to plan a full playlist with SW themed songs, but I did have the disco version of SW theme that went to number one on the charts (it was 1977: all we had was disco, Star Wars and cocaine . . . )
PLAYLIST: Star Wars Main Title – John Williams/London Symph Orchestra Cantina Band – John Williams/London Symph Orchestra The Saga Begins – Weird Al I’m the Droid (You’re Looking For – Nerf Herder The Imperial March – John Williams/London Symph Orchestra Star Wars Theme – Meco Yoda – Weird Al Chewbacca – Supernova Return of the Jedi – Alex Jean The Empire Strikes Back – Meco Dual of the Fates – John Williams/London Symph Orchestra The Throne Room/End Titles – John Williams/London Symph Orchestra
Westeros
Date: 2026-04-27 AO: Westeros Q: Michelin Man , Vector PAX: Michelin Man, Grape, Papa Bear, bluemule, Vector, DintyMoore, Pep, Floss FNGs: None COUNT: 8 CONDITIONS: spring has sprung
WARMUP: back and hip exercises
THE THANG: see the pic
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP: back and hip exercises
THE THANG: see the pic
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Titan
Date: 2026-04-22 AO: Titan Q: Papa Bear , PAX: CubCadet, Pep, Stumbles, Papa Bear, Vector, Tim the Toolman, Sherlock, Scoop FNGs: None COUNT: 9 CONDITIONS: Sunny
WARMUP: Pre-stretch legs and arms
THE THANG: Inventoried a variety of trees throughout the park, in recognition of Earth day! Sharing fun facts, like Dawn Redwood was thought to be extinct until rediscovered in a remote valley in China in 1944, and completing an exercise before moving onto the next tree!
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for Stumbles retreat presentation on Friday; Ongoing prayers offered for Squatter, his wife and daugther
PLAYLIST: Sounds of nature
WARMUP: Pre-stretch legs and arms
THE THANG: Inventoried a variety of trees throughout the park, in recognition of Earth day! Sharing fun facts, like Dawn Redwood was thought to be extinct until rediscovered in a remote valley in China in 1944, and completing an exercise before moving onto the next tree!
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for Stumbles retreat presentation on Friday; Ongoing prayers offered for Squatter, his wife and daugther
PLAYLIST: Sounds of nature
Westeros
Date: 2026-04-20 AO: Westeros Q: Natural Ice , PAX: Squatter, Vector, Pep, Tim the Toolman, Juicy J, CubCadet, Natural Ice FNGs: None COUNT: 8 The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 1. Free of charge: No cost to participate. 2. Open to all men: Regardless of fitness level. 3. Held Outdoors: Held in all weather conditions (rain, shine, heat, or cold). 4. Peer-led (Rotating): Led by men in the group on a rotating basis, with no certification required. 5. End with a Circle of Trust (CoT): A closing gathering for fellowship and announcements.
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8
And sometimes we also do stupid work out themes
CONDITIONS: chill
WARMUP: SSH, Some Slacking, Couch Sitting, and Pizza
THE THANG:
Each station 1minute with 15 sec transition 2 full rounds M – Merkins A – Air Squats – with block R – Rows I – Imperial Walkers J – Jump Squats U – Up-block overhead press A – American Hammers N – Navy seal – blockie with 3 merkins A – Al Gore (plank hold)
Midpoint Munchies – Sprint – because my hamstring was starting to feel better and I need to flair it back up again.
Secondary Set: “THE HOTBOX”
2 min each, rotate, no real rest • • Around the worlds
• • Roman dead lifts
• • Jane fondas
• • Pull throughs
• • Flutter kicks
MOLESKINE: THC makes me way too anxious and paranoid, but to each his own I guess.
ANNOUNCEMENTS: Murder mile, Juicy J Half Marathon
COT: Lifting up our Pax!!
PLAYLIST: https://open.spotify.com/playlist/37nRZXbEBxH3v6IUpNxJRW?si=baa8c0e674a442a8
Bomber
Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Moneyshot!!
Date: 2026-04-15 AO: Titan Q: moneyshot , PAX: CubCadet, moneyshot, Pep, Vector, Tim the Toolman, Cowboy, Black Lung, Bob the builder, ziffandale, FNGs: None COUNT: 10 CONDITIONS:
WARMUP: jog Ssh, gm, wmh, windmills (Moneyshot miffed these), trunk twists
THE THANG: Murder mile prep Murph tease 3 sprints
MOLESKINE: pay your taxes & die
ANNOUNCEMENTS: murder mile y’all
COT: vector 2.0 turning 21 tonight
PLAYLIST: https://open.spotify.com/playlist/0CEpYSyPGHasxf6DjihgDZ?si=r69RF__GTgy0-qIbJTY2lg&pi=QZ0DhJM3TTWA-
WARMUP: jog Ssh, gm, wmh, windmills (Moneyshot miffed these), trunk twists
THE THANG: Murder mile prep Murph tease 3 sprints
MOLESKINE: pay your taxes & die
ANNOUNCEMENTS: murder mile y’all
COT: vector 2.0 turning 21 tonight
PLAYLIST: https://open.spotify.com/playlist/0CEpYSyPGHasxf6DjihgDZ?si=r69RF__GTgy0-qIbJTY2lg&pi=QZ0DhJM3TTWA-