Author: hambone

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Pocket Chicken

Date: 2026-06-17 AO: Pocket Chicken Q: Hot Route , PAX: Giving Tree, Ultratecht, Hot Route FNGs: None COUNT: 3 CONDITIONS: perfect for the 17th of June
WARMUP: n/a
THE THANG: neighborhood. 5mi
MARY: n/a
MOLESKINE: soccer talk
ANNOUNCEMENTS:
COT:
PLAYLIST: nature, Goulet
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Insane Train

Date: 2026-06-17 AO: Insane Train Q: Juicy J , PAX: Juicy J, El Capitan, Derby, Wolfpack FNGs: None COUNT: 4 CONDITIONS: fantastic and perfect sunrise
WARMUP: side straddle hops, baby arm circles, backpacks, nightclubs, imperial walkers, Willie May Hayes
THE THANG: two exercise blocks, mode of Transportation in between is the new skippity hop line formation carrying sandbags.
Block 1. Bench press sandbags until fail, 20 World War II’s, run a lap with your sandbag repeat process for 15 minutes
Block 2. Suicide sprints up and down the tennis court. Three rounds, different lengths. Winners of each round: El Capitan, Juicy J, Wolfpack
Squat hand overhead press sandbags, five times, tennis court run, repeat process
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life. A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofit out there to find these opportunities.
ANNOUNCEMENTS: leanpax Channel for our July 5 launch date for Summer LeanPax, no processed food or sugars, alcohol optional, fun accountability with our friends right!? 1 month slow cheat days and prizes
COT: continued prayers for our brother Squatter and prayers for all of us Dads who need to be more patient with our Ms and 2.0s
PLAYLIST: forgot Bluetooth. Birds chirping
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Smokeboots

Date: 2026-06-17 AO: Smokeboots Q: Smokehouse , PAX: Accounts Receivable, Cowboy, Smokehouse, Berry Brooks (ATM), Trap House, Tinkertoy, Down Under, Sugar mama, Dr.BeefBalls, BeerRun FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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.
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[After Hours] After Hours Bootcamp

Date: 2026-06-16 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Warm WARMUP: Pogos THE THANG: Run up that stupid hill. Run down the steps. Repeat 8X. Cool down lap around the ruins. MARY: 20 Flutterkicks 55 LBCs MOLESKINE: I need someone to temper my enthusiasm for running up that hill. ANNOUNCEMENTS:
COT: Squatter M +fam Femur + fam PLAYLIST:
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The Knoll

Date: 2026-06-16 AO: The Knoll Q: morning stār , PAX: morning stār, Sparrow, Juicy J, Sooie, Half Lyfe, Pebbles, Bumble Bee (2.0), Tiger Claw (2.0) FNGs: None COUNT: 8 CONDITIONS: pleasant
WARMUP: mosey to the tree line, rope flow edu
THE THANG: partner up … – one partner: 3 step ups, 3 dips, 3 erkins – other partner rope flow – swap – anyone that gets hit by the ball runs 75% to the backstop and back (later we sent partners) – share gratitude as you rope flow
MARY: baby cat crawl
MOLESKINE: great to be in a place where I don’t have to put a mask/persona on
ANNOUNCEMENTS: summer lean pax, check slack
COT: encouraged PAX to lean into spaces (even if it’s solitude) where they can show up and be themselves
PLAYLIST: the birds
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Middle Tooth

Date: 2026-06-16 AO: Middle Tooth Q: Focker , PAX: Focker, Pep, TheShield, Esposa, DrRupp, sooner, Lotto (DR) FNGs: None COUNT: 7 CONDITIONS: wonderful wet grass and awe-inspiring sunrise
WARMUP: stretches and 48 SSH for 48 World Cup teams
THE THANG: go to wet field. 90 lunges and Bernie back 45 lunges backward and run back x2 Run to playground 5 pull-ups 15 merkins 15 squats 15 heel lifts Repeat for about 20 minutes
MARY: PAX lead
MOLESKINE: good to have a DR man! International themed playlist. Good encouragement from biker
ANNOUNCEMENTS: lots of convergences!
COT: grief is hard. Emotions can be hard. Lean into the unknown. Lean onto others. Talk to the Lord
PLAYLIST: World Cup tunes
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Tortoise and Hair – THE FINAL RUN!!!

Date: 2026-06-16 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Decaf, Barney, Pearl (Jonathan Halter), hambone, Red Skull, Chunks, Pom Pom, Toe Jam, Gristle, Clueless, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Boogie Man, Puffy FNGs: None COUNT: 19 CONDITIONS: Perfect weather for a 3 mile run – 63 and low humidity
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
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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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[Iron Giant] Iron Giant – Time Under Tension

Date: 2026-06-15 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Beary Queen – BQ, hambone, Horizon, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS:perfect
WARMUP: SSH 20 IC and good mornings
THE THANG: Time Under Tension (43 min) Grab a heavy bag (55-80 lbs) and a lighter one (20-40 lbs)
and we start walking about every 5 or so min drop the weights and perform the following
10 Merkins 10 Bent over rows 10 Shoulder press 10 Curls 10 BB SU or continue until the last PAX finishes their 10
Rinse and repeat and we got in 8 stops.
MARY: no time
MOLESKINE: Not much mumble chatter today
ANNOUNCEMENTS: Check slack, lots to name
COT: Prayers for Squatter, Horizon’s daughter’s wedding this weekend, and the PAX health
PLAYLIST: None today