Author: hambone

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Spring 2026

Date: 2026-03-12 AO: atlantis Q: Esposa PAX: Oatmeal, SalPal, Title Max, sooner, Subway, Pole Dancer FNGs: None COUNT: 7 the perfect number CONDITIONS: Windy
WARMUP: Broga/dynamic movement
THE THANG: 4 Corners Mental Health Lap MHL Corner 1 Thursters Corner 2 25 Merkins Corner 3 50 American Hammers Corner 4 25 drop squats
MHL 2 1 25 Tricep extension 2 25 Merkins 3 50 Freddy Mercs 4 25 Walk Lunge ?
MHL 3 Oatmeal can’t shoot 1 25 curls for the girls 2 25 merkins 3 25 V ups 4 25 iron Mike/ Apollo onos
MHL 2 1 Man Makers 25 2 25 merkins 3 50 moutain climbers 4 sumo squats 50
Those who brought block did not do 5 merkins. 5 more just for fun and 10 merkins to end it. #merkin madness complete 120 friends
MOLESKINE: Title Max reversed engineered alien power steering go a rocket. Seville has Morrish architecture
ANNOUNCEMENTS: Grow School 6am Bellevue, The Merchant murder mystery. Impossible mile Focker , plank April Grape
COT: SalPal travels and prayers for baby Aurora Title Max
PLAYLIST: mumble Chatter
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Capital tour

Date: 2026-03-10 AO: after-hours Q: Strutter PAX: Horizon, Chunks, Strutter FNGs: None COUNT: 3 CONDITIONS: A beating evening.
WARMUP: A short mosey to the top of the Capital steps….
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Run #1

Date: 2026-03-10 AO: tortoise-and-hare Q: Red Skull PAX: Right Said, Crawlspace, Chunks, Pearl (Jonathan Halter), SalPal, Barney, Young and Restless, Decaf, Angry Bird, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 FNGs: 8 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 COUNT: 18 CONDITIONS: Dark, damp and perfect running temps
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMHs
THE THANG: Find a partner who knows the course and RUN!!! This is one of the faster classes that we have seen in a while. The fastest time was 24:30 and the slowest time was 37:40. It looks like we will have a lot of time for post-run burpees with this class!
ANNOUNCEMENTS: The annual 4:13 Strong fundraising dinner will be on Thursday, April 9, 6p-8p. There is an F3 tables so if you would like to attend, let me know and I will get you registered.
COT: Prayers for focus and the ability to identify and overcome distractions and obstacles.
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Move, then rope; repeat.

Date: 2026-03-10 AO: the-knoll Q: morning stār PAX: AAA, Juicy J, Papa Bear, Sparrow, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: quite lovely; just darker than before.
WARMUP: YHC was late so thanks to the PAX for starting the warm up with SSH, arm cricles, etc.
THE THANG: partner up; one partner moves to the tree and back the other ropes
round 1: backwards moving imperial walkers to tree, mosey back round 2: baby crawl with accentuated shoulder drop, politician back round 3: murder bunny/slow frogger to tree and mosey back
Mosey to backstop in between.
MOLESKINE: not much better for invigoration than intentional movement for45 minutes with some other men.
ANNOUNCEMENTS: check slack
COT: YHC shared about being triggered/dysregulated/hurt this week and how just thinking through it didn’t really work. Once I paused and took time to forgive each person involved, release the situation and open up to bring my core need to God things shifted substantially. Could tell my body relaxed and I was able to dig deeper into what my heart needed.
Encouraged PAX to get back to the basics. One of the basics of the inner life is forgiveness. I’ve been using a helpful model rooted in Christian tradition lately: 1. Count (name) the debt (hurt or what you wanted) 2. Cancel it (forgive because you’ve been forgiven) 3. Pass it to Jesus (he’ll do something with it; ask him to show you what it is) 4. Relinquish the right to be the other person’s judge (only God can really see everything and judge rightly) 5. Bless or pray for that person (you’ve done those same things too) 6. Ask Jesus what the one core need was that you didn’t get met in that situation/by that person (what you long for is good) 7. Ask God to meet that need directly (only he truly can anyway)
Stay childlike my brothers, -m*
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40 years of Ladders

Date: 2026-03-09 AO: toratoratora Q: Giving Tree PAX: Hot Route, Ultratecht, Third Coast, Giving Tree FNGs: None COUNT: 4 CONDITIONS: Foggy, but generally have no idea how to dress for a workout this month.
WARMUP: Mosey put to track and back with standard fare.
THE THANG:
Ladders in the following format:
– 10 seconds of workout 1 – 10 second rest – 20 seconds of workout 2, 20 seconds of workout 2 – 20 second rest – 30 seconds of workout 3, 30 seconds of workout 2, 30 seconds of workout 3 – 30 second rest – 40 seconds of workout 4, 40 seconds of workout 3, 40 seconds of workout 2, 40 seconds of workout 1 – 30 second rest – 50 seconds of workout 5, … – 30 second rest – 60 seconds of workout 6, …
Ladder 1: Core (low and slow)
– Workout 1: marches with arms up mimicking a shoulder hold – Workout 2: inchworm with a pause in high plank – Workout 3: cross-body mountain climbers – Workout 4: dead bugs – Workout 5: shoulder taps – Workout 6: wall sit
Ladder 2: Plyo (HIIT)
– Workout 1: power jacks – Workout 2: alternating front kicks from squat – Workout 3: side shuffle to side lunge – Workout 4: speed skaters – Workout 5: ski downs – Workout 6: burpees
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: Songs from albums released in March 1986
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4 co-workateers

Date: 2026-03-09 AO: coworking Q: Juicy J PAX: morning stār, Natural Ice, FLO FNGs: None COUNT: 4 Working and walking happened to the daily Panera sound track.
We concluded that AI is like a teenager/20 year old … sometimes it doesn’t do what it says it did and yet it’s always confident. Providing context is important. Opportunities to have some extra grace and repeating oneself are also bound to happen.
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Through the Fog

Date: 2026-03-09 AO: iron-giant Q: Butterfingers PAX: Horizon, Steely, hambone, Butterfingers FNGs: None COUNT: 4 CONDITIONS: foggy to start and somehow foggier when done, temp was decent (low 50s?)
WARMUP: side straddle hops, good mornings, Willie Mayes, mosey around the lot
THE THANG: a circuit (x4) of: the sled (more like bulldozer today), man makers, dead lifts, curls or overhead press. Then mosey to the pavilion for upright merkins, dips, decline merkins. Pull ups both forehead and curl to 5 (x3), back to the pavilion for dips, upright and decline merkins, then exercise on your 6: WWI, least beneficial sit ups, American hammers, cobra stretch, Superman’s. Mosey back to start for some squats, merkins, and burpees.
MOLESKINE: got foggier, and it was a mix of sweat and fog condensation.
ANNOUNCEMENTS: Tuesday OTB at Station Camp HS obstacle course. Merkin madness continuing
COT: prayers for hambone family, Steely employee of the year nomination, Mr. Pancake job possibility, Horizon forthcoming wedding for his daughter.
PLAYLIST: Enjoy the Silence
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The Pain Clock

Date: 2026-03-07 AO: the-castle Q: Strutter PAX: Pep, hambone, Horizon, Mr. Pancake, Strutter, Flipper (Matthew), Butterfingers FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Naming Conventions in Atlanta are strange

Date: 2026-03-06 AO: handsomizer Q: SalPal , Chowda(F3 Atl WarningTrack) PAX: Salami, Natural Ice, Old Maid, Spinal Tap, TitleMax FNGs: None COUNT: 7 CONDITIONS: Absolutely delightful.
WARMUP: Led by Chowda(F3 Atl WarningTrack)!
THE THANG: (1) Merkin Circuit, (2) Atlanta Beatdown Sample
MOLESKINE: Lots of discussion around naming conventions and ballpoint pens.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, Spring Fling, Check Slack
COT: TitleMax kid, career, runners this weekend, intentions unspoken.
PLAYLIST: N/a
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From Foxes to Bears

Date: 2026-03-06 AO: bomber Q: Firefox , CubCadet PAX: Black Lung, Chunks, Papa Bear, Puzzlah, Pep, Tim the Toolman FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Mosey to parking lot. Broga
THE THANG: Firefox AOQ Farewell Starting at one end of the parking lot, PAX did a sequence of: – 40x plank jacks – 30x mountain climbers (each side is a half) – 20x merkins – run to end of the parking lot and back 4 full rounds. Maybe should’ve been 3. But we did 4. 10 WW1s 30s Hollow Body Hold 10 WW1s Hollow Body Hold until the playlist indicated it was time for a change…
Handoff to our new AOQ CubCadet! Mosey down to bottom of the hill 9s: star jumps at the bottom, bernie halfway up the hill, run the rest to the stop sign, then do squats to a full sit on park bench or wall
Return to startex. Extended Mary.
MOLESKINE: – Papa Bear and Tim the Toolman with the R-rated zingers – Promises of future coffeeterias at McD’s (on me and my gift card!) – 7 for coffeeteria at Star Bagel
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude, particularly for the support we all have for each other
Peace out. My Watch has ended, but I’m not going anywhere.
PLAYLIST: https://open.spotify.com/playlist/1YeYujX771JwSrhvDlkFqp?si=ee42902006134fd7