Author: hambone

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Pump up the jam

Date: 2026-03-06 AO: cruelhall Q: Tinkertoy PAX: Matador, Toothless, Esposa, Donkey Hammer, Pepsi, Swig, Pound Puppy, My Pleasure FNGs: 1 My Pleasure COUNT: 9 CONDITIONS: 65* and clear. “Some would say perfect (Trump voice)”
WARMUP: Mosey/donkey kicks/knee2chest/Frankenstein/imperial walkers/hillbillys/good morning/willie mays hays/slow squat/arm circles/phelps/air press
THE THANG: 11’s -Hand Release Merkins -Coupon Thrusters Mode of transport: bear crawl 1/2 lunge 1/2 / mosey back
3 sec tempo up/down -21 coupon press -11 WW1 with coupon -21 coupon S2OH -11 WW1 with coupon -35 Merkin
MOLESKINE: Why did I do this 2 days in a row?
ANNOUNCEMENTS: Merkin madness. March madness tailgate in the works at Donkey Hammer front yard. TBD. BYOB.
COT: Swig’s 5year old neurological regulation. My heart monitor and MRI coming up returns normal readings.
PLAYLIST: 80s techno.
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AAA Classic + Delta 7

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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AAA Classic

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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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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Pump up the Jam

Date: 2026-03-05 AO: thestronghold Q: Tinkertoy PAX: Chowda(F3 Atl WarningTrack), Young and Restless FNGs: None COUNT: 3 CONDITIONS: 65* clear sky’s. “Some would say perfect” (Trump voice)
WARMUP: SSH/Mosey/High Knees/Donkey Kicks/Imperial Walkers/Hillbillies/Frankensteins/Arm Circles/Phelps/Overhead Press
THE THANG: 12’s -Hand Release Merkins -Coupon Thrusters Mode of transport: bear crawl / mosey
3 sec tempo up/down -21 coupon press -11 WW1 with coupon -21 coupon S2OH -11 WW1 with coupon -21 coupon shoulder raises -24 Merkin
-Mosey back -1 round of Marry -30sec 6”
MOLESKINE: ATL in the house
ANNOUNCEMENTS: Merkin madness 4:13 guys back next week
COT: My heart monitor comes off today. Prayers the AFib was a one time fluke. May have to stop long distance runs.
PLAYLIST: Pump up the Jam 80’s playlist
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Muddy Waters

Date: 2026-03-04 AO: insane_train Q: Wolfpack PAX: Derby, Piglet, Choo Choo, Juicy J, El Capitan FNGs: None COUNT: 6 CONDITIONS: Wish we could just hit pause on this
WARMUP: Explanation of workout
THE THANG: 100 second on / 20 seconds off – 10(ish) yard bear crawls up and crawl bears back – Sandbag Presses or Pullthroughs – Sandbag Squats or Lunges – Sandbag Burpees – WWII’s Repeat 4 times
10(ish) yard sprints x 5
MOLESKINE: More mumblechatter in the beginning than in the end
ANNOUNCEMENTS: Merkin Madness, Grow School, Holy Smokers (Check the slacks)
COT: It’s easy to muddy the water looking for crawfish and easier still to move to another spot once you do so… encouragement to PAX to take the harder route and filter out the gunk in life instead of just moving on to somewhere else.
PLAYLIST: Millennial Bangers :fire:
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Decked Out

Date: 2026-03-03 AO: the-knoll Q: Sooie PAX: Pebbles, Roadkill, AAA, morning stār, Sparrow, Shakira, Sooie, Bumblebee (2.0) FNGs: None COUNT: 8 CONDITIONS: BLOOD MOOOOON!! but it was hidden by the clouds so we didn’t see it. Otherwise perfect temp. A bit windy.
WARMUP: Yes, no, shrugs 5x SSH 20x Cherry pickers 10x Low slow squats 10x Slow merkins 10x Michael Phelps Fast Merkins in cadence 10x but really 20
THE THANG: The ol’ deck of death broken into three rounds: ♣️ Merkins, dry docks, dips ❤️ SSH, mountain climbers, burpees ♦️ V-ups, Freddie mercs, big boys ♠️ Calf raises (spicolli’s), squats, iron Mike’s Aces high. Jokers = mosey to backstop placed after every 17 cards
MOLESKINE: Reflected on Psalm 46 amidst present uncertainty with AI, workplace restructuring, world events etc.
ANNOUNCEMENTS: #merkinmadness Was able to get Pebbles AAA Roadkill morning stār and Sparrow current on their merkins so there’s no excuse for them not to join in on the fun
COT: Prayers, coffee, and conversation
PLAYLIST: Wind & Birds

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Misty Monday

Date: 2026-03-03 AO: iron-giant Q: Mr. Pancake PAX: Dilbert, Butterfingers, Horizon, Steely FNGs: None COUNT: 5 CONDITIONS: Cool Mist
WARMUP: SSH Mosey to the Pavilion
THE THANG: 3 Round Picnic Table Circuit Alternate Step Ups Dips 1 legged squats Incline Merkins Box Jumps
Core Work and stretching, with some Moseys mixed in.
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness
New AO at Whites Creek
COT: hambone family
Mr. Pancake job search, final interviews
PLAYLIST:
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Texas Independence Day (v.5)

Date: 2026-03-03 AO: middle-tooth Q: sooner PAX: Cal Worthington, DrRupp, Toothless, Cowboy, Betty Ford, Young and Restless, Chunks, Pepsi, Matador FNGs: None COUNT: 10 Warm up
Preview – ​Side-Straddle Hops: 28 Reps (IC) — Texas was the 28th state. ​Imperial Walkers: 18 Reps (IC) – Battle of San Jacinto lasted 18 minutes ​Hillbillies: 18 Reps (IC) — total Commemorating 1836.
​The Alamo Circuit –
Station 1: 13 Days of Glory (The Escalator) ​Perform as many rounds as possible (AMRAP) for 13 minutes. No stopping. ​13 Texian Burpees (The “Texian” Burpee: Add a star-jump at the top). ​13 Merkins (Standard). ​13 Air Squats (Deep and disciplined). ​13 Big Boy Sit-ups. Run “Scout” lap after every full set.
​Station 2: The “Come and Take It” Ground-and-Pound ​Buddy Carry / Fireman’s Carry: 50 yards (Swap at the halfway mark). ​Alternate (if no buddy): Bear Crawl 50 yards. ​The Penalty: If anyone stops moving during the Bear Crawl/Carry, the whole PAX performs 5 “Santa Anna” Slaps (Carolina Dry Docks).
​Station 3: San Jacinto Sprint (The Decisive Victory) ​Mirroring the 18-minute battle that won independence: ​18 murder bunnies. 18 bunny hops ​36 Mountain Climbers (Double-count, for the year 1836). ​Sprint to the “Line in the Sand” (Pick a landmark 50 yards away). ​18 Monkey Humpers (In honor of the confusion of the Mexican retreat). Repeat x 2
The Lone Star Core
​The “Brazos” Plank: Hold for 60 seconds. During the hold, call out one name of a Texas hero (Travis, Bowie, Crockett, Houston, Seguin).
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Paraphernalia Pump

Date: 2026-03-02 AO: detention Q: EZ-Go PAX: Deep State, Movin On Up, Andrew McDermott, EZ-Go, 8 Ball, Matador, Esposa, Pedialyte, Donkey Hammer, Toto, Pound Puppy FNGs: None COUNT: 11 CONDITIONS: Spittin’
WARMUP: Mosey to pavilion with various workout paraphernalia (:arrow_left: did you know how that was spelled)? 25 SSH
THE THANG: Station 1: Complexes with Kettle Bells 5 kb to chin 5 Rows 5 Power clean 5 Squat press 5 Good mornings X3 rounds
Station 2: Paraphernalia Pump Station 1 – Sandbag Squats Station 2 – KB Turkish getups Station 3 – Weighted vest burpees Station 4 – Triple arm killers w bumper plates *Tabata – 120s on, 20s off
Had a whole station with burpees and sprinting still to go, but didn’t get to it…
MOLESKINE: It was great to get out there and throw heavy things around – good for the soul.
ANNOUNCEMENTS: Merkin Madness (check slack for details)
COT: Pray for my family, wife’s been dealing with medical stuff for the past month
PLAYLIST: Sweating to the Oldies
Love yall :v:EZ