Author: hambone

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Stairs and sliders

Date: 2026-03-20 AO: handsomizer Q: Purple Tiger , PAX: Salami, Old Maid, El Gran Verde (Mario Avila) FNGs: 1 El Gran Verde (Mario Avila) COUNT: 4 CONDITIONS: Perfect
WARMUP: standard stuff
THE THANG: Used core sliders on turf field, crawling with sliders on feet and hands, then 15 steps ups each leg and 30 dips. Repeat
Mosey to ramps, 15 inverted rows, 15 derkins, squat walk up ramp. Repeat.
Run each set of stairs and then 10 hand release merkins or 10 jump squats on each platform. Repeat but hop up stairs.
Mosey to cot, stopping at bench along the way to do 25 glute bridges and 25 incline merkins.
MOLESKINE: Been sick for a week but it was great to get to back to the cult of camaraderie!
ANNOUNCEMENTS: Check main channels
COT: Names FNG Mario Avila El Gran Verde as he is a Dartmouth Alum. Prayers for Salami’s girlfriend and her back injury and my old man who is about to undergo radiation treatment.
PLAYLIST: Power over me playlist on Spotify
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Cheeks Style!

Date: 2026-03-20 AO: pain-train Q: Derby , FLO PAX: Juicy J, Shakira FNGs: None COUNT: 4 CONDITIONS: Perfect!
EARLY BIRDS: 11’s of Merkins and Dead Lifts
WARMUP: SSH, BACs, BACBACs, WMH
THE THANG: Tour De Bellevue! -5 SB Burpees to Kick off the Journey -Working thru the Church Parking Lot. Exercises rotated for each line crossed: 10 SB Rows, 10 SB Curls, 10 SB Squats -10 Hero Burpees at the 9 Ball Court -20 Dips and 20 Merkins at the Break Tables -Tennis Court Broad Jump Burpees: 10 Merkins and 10 WWII’s between each court. (60 of each) -Going to School: 20 Decline Merkins, 20 Dips, 30 Step Ups -Fire House Salute: 10 SB Burpees to Pay our Respects -Back to Church Parking Lot for Exercises at each line: 30 WWIs, 30 Flutter Kicks (2 is 1) and 10 SB Row Shrugs
MOLESKINE: Encouraged PAX to look at their calendar and mark up a Vacation Day to recharge and feed their soul. I took yesterday off to go fishing with a good friend and had no idea how much I needed it. Just one day put me back on solid ground.
ANNOUNCEMENTS: March 24th Holy Smokers w/ Wolfpack. Merkin Madness. Check Slack for others.
COT: Prayed us out
PLAYLIST: Brainstorming Cheeks new name!
Have an excellent weekend fam!
:horse_racing:
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1030-40

Date: 2026-03-18 AO: insane_train Q: Shakira , PAX: Derby, El Capitan, Juicy J, Santana FNGs: 1 Santana COUNT: 5 CONDITIONS: Chilly at the end but warm and sweaty by the end.
WARMUP: Arm circles, chess press, slow merkins, willie mays hayes
THE THANG:
Early bird special: 5 laps w/10 sandbag curls, burpees, and presses.
10 Lunges w/sandbag 20 Sandbag Gorillas (swing up and down) 30 Chest presses w/sandbag 40 WW2s with Sandbag 30 Chest presses w/sandbag 20 Sandbag Gorillas (swing up and down) 10 Lunges w/sandbag
Sandbag Bucket Brigade: Keep the sandbag in the air. Derby dropped the bag to gift us all 10 burpees.
Storks stands with bag: grab bag balance on one foot (1 minute each foot)
10 Plank hands up/down (pull thrus w/bag) 20 Pitchfork movement with sandbag (10 left, 10 right) 30 Squats with bag 40 Lift bag overhead from shoulder to shoulder 30 Squats with bag 20 Pitchfork movement with sandbag (10 left, 10 right) 10 Plank hands up/down (pull thrus w/bag)
American hammers and pull throughs in a circle: Passed the bag around while exercising. After each rotation, a set of 20 pushups.
MOLESKINE: “God is our refuge and strength, an ever-present help in trouble.” Psalm 46:1. In times of trouble, look towards the people God has placed in your life who can help you.
ANNOUNCEMENTS: Holy Smokers coming up at Wolfpack’s
COT: Prayers for patience in parenting and strength to support spouses by listening to them. Also, prayer for all those affected by war.
Merkin Madness: 180 pushups completed during the workout
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Eight Reliving 1979

Date: 2026-03-19 AO: greenmachine Q: Cowboy , PAX: Shania, Esposa, Black Lung, Focker, Betty Ford, Movin On Up, moneyshot FNGs: None COUNT: 8 CONDITIONS: Fine Fine Finely Warmer
WARMUP: Good Mornings OYO, SSH, LBC (forward and backwards) with slow lunge, Don Quixote, Mosey to Amphitheater. Divide in 3 groups THE THANG: 3 Rounds of 3 Exercises, Dora 100 Merkins, Box Jumps up, 3rd Man Loop as Timer 200 Palm Squats, Box Jumps, Timer 300 Dips, Ditto Plank for six between each round Line up at Stairs : Bunny Hop up burpee at each landing. Mosey back with a planned stop at intramural field for sprints – New fence around it so had to improvise. Back side of Lipscomp Athletic Complex at hill – Mosey down sprint back up x2 Back to stardex Mary till the end
ANNOUNCEMENTS: Monster Mile April 23, see clack for rest
PLAYLIST: Hits from 1979 – My HS graduation music.apple.com/us/playlist/1979/pl.u-leyllaJCxgZkbN
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Shipping Up to Atlantis

Date: 2026-03-19 AO: atlantis Q: Pole Dancer , PAX: Puzzlah, Toothless FNGs: None COUNT: 3 CONDITIONS: Too warm for pants too cold for shorts
WARMUP: Willie Mays, Good mornings, stretching OYO
THE THANG: One minute on, one minute off (run around the lot) with intermittent breaks for merkins. At a random time of my choosing, we did Merkins to Rattlin’ Bog for each layer. Lesson learned: do NOT use the sped up version.
Merkins Bama Prom Dates Star Jumps
Merkins Break
Dips WW1s Supermans
Merkins Break
Mountain Climbers diamond sit ups Irish Mikes
Merkins Break
Rattlin Bog
Squats Side thrusts Leg raises
Merkins break
Plank Left Plank Right Plank
MOLESKINE: Acoustic trad performers in PCB declined a rendition of Kneecap, Flogging Molly was heavily represented in the playlist, Toothless lapped us now that he is at 100%
ANNOUNCEMENTS: too many to name
COT: Prayers for Toothless’ mother in law for the bone marrow transplant, prayers for Puzzlah’s aunt in her passing and his family in their grief, prayers for Joe, Ashley, and Isla as they reach her first birthday milestone
PLAYLIST: getting used to the apple music UI has been more difficult than anticipated. Am I getting old? I can pick up new tech right??
music.apple.com/us/playlist/irish-q/pl.u-76oNEXmT7JgBy
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Pancake Push Up Run

Date: 2026-03-18 AO: the-discipline Q: hambone , PAX: Mr. Pancake FNGs: None COUNT: 2 CONDITIONS: Cooooold for March 18th
WARMUP: No
THE THANG: Mosey, do push ups, do squats, do imperial walkers
MOLESKINE: 2.25 miles earned
ANNOUNCEMENTS:
COT: prayers to jobs and families
PLAYLIST: hah no

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Gotta touch every stair

Date: 2026-03-17 AO: after-hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Chilly
WARMUP: A couple laps around the state map.
THE THANG: Mosey over to the Capital up and down and around using every staircase I could find.
MOLESKINE: Was it over when the Germans bombed Pearl Harbor?
ANNOUNCEMENTS: Plenty of new AO options on the north side of the city.
COT:
PLAYLIST:
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Run #2 – Getting Faster!

Date: 2026-03-17 AO: tortoise-and-hare Q: Red Skull , PAX: Pearl (Jonathan Halter), Brown Slip, Barney, Decaf, Nut Spread, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Uncomfortably cold, windy and dark!
WARMUP: Standard pre-run warm-up with some Windmills thrown in for fun.
THE THANG: RUN!!!
MOLESKINE: This class is fast. 4 out of 8 finished sub 30 mins, and 3 more finished sub 32 mins. Our slowest man today was 36 mins, but that was because he was dealing with some leg pain. I expect to see this group all below 30 mins in the next 2 weeks, and that wold be a first for a 4:13 Strong cohort.
COT: Prayers for strength, courage and wisdom
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Stadiums

Date: 2026-03-17 AO: offthebooks Q: Steely , PAX: Horizon, Fabuloso, Butterfingers, Steely FNGs: None COUNT: 4 CONDITIONS: Cold, 26
WARMUP: Side Straddle Hops 20 IC Stretches
THE THANG: Mosey Stoped for 20 slow IC Squats Mosey to the stadium Did stadiums Bathroom break!! Incline Merkins Step ups Mosey Bear crawls / Sprints x2 Flutter kicks / WW1 Mosey, Indian style 20 on your own Merkins Mosey, Indian style 5 burpees Mosey, Indian style Partners up for tire flips / sprints x2 Mosey Pull ups OYO Mosey 5 dips / 5 leg lifts on dip bar X2 Mosey back
MOLESKINE: Q felt like either puking or passing out at the end. The bathrooms at the stadium were open!! Praise God!
ANNOUNCEMENTS:
COT:
PLAYLIST: Jack FM!
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[comz] Installing the New App

Date: 2026-03-16 AO: comz Q: hambone , PAX: Pep FNGs: None COUNT: 2 CONDITIONS: Nice and Warm
WARMUP: Nope, we just went straight in
THE THANG: I deactivated slackblast and activated the new F3 Nation App
MOLESKINE: Was good, would do again
ANNOUNCEMENTS:
COT:
PLAYLIST: