Author: hambone

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[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
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[The Castle] 2-ish mile pre-party

Date: 2026-05-09 AO: The Castle Q: Strutter , PAX: Butterfingers, hambone, Steely, Waymo (formerly Space Baby), Strutter FNGs: COUNT: 5 CONDITIONS: Really nice! WARMUP:
THE THANG: 2-ish mile run down the Greenway. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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:
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[Pain Train] Presidential Fitness Test

Date: 2026-05-08 AO: Pain Train Q: Pebbles , PAX: Pebbles, Derby, Cheeks, Roadkill, Half Lyfe, Wolfpack, Shakira, FLO, G-string, Siri, Étouffée FNGs: COUNT: 11 CONDITIONS: Cold – stings the hands
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Slow Merkins
THE THANG: Get Up x 10 (sit up with block to overhead press) Human Up X10 (absolutions) Walkers x 10 ( Lt. Dan’s holding coupon) Body ups x 6 Pull ups
Run around playground
Repeat for 30min
MOLESKINE: Exercises spell out George Herbert Walker Bush Reps add up to 41. He’s the 41st president Today is my 41st birthday
We talked about the Presidential Fitness Test that fell out of favor because kids felt shame. It’s important to test yourself to know where you’re at. Where your strengths are, where other’s strengths are.
ANNOUNCEMENT Let’s go Juicy J half marathon!
COT: Prayed us out
PLAYLIST: Random
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[The Castle] DBRC

Date: 2026-05-08 AO: The Castle Q: Strutter , PAX: Cross-stitch, Strutter, Steely FNGs: COUNT: 3 CONDITIONS: 43. Chilly. WARMUP:
THE THANG: 4.3 mile Dad Bod loop. MOLESKINE: Thank you guys for making me dig a little deeper at the end. ANNOUNCEMENTS: CSAUP 50 Struggle Endure 2 new AOs in NoNash tire-station sisu COT: Squatter’s M. PLAYLIST:
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The Buffalo

Date: 2026-05-08 AO: The Buffalo Q: Goose , PAX: Hipster, The Bobs, Roboto (F3 Scissortail OK), Goose FNGs: None COUNT: 4 CONDITIONS: Chilly
WARMUP: Willie Mays Hays, Arm stretches, Forward Fold x2
THE THANG: -Mosey to Roys and back -100 SSH, Squats, Imperial Walkers with run every 25 reps -2 trips of lunges -Circle of Mary, fielders choice
ANNOUNCEMENTS: -Pleased to have Roboto (F3 Scissortail OK) DR from Tulsa -Last Friends By Ten River Tonight!
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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Atlantis

Date: 2026-05-07 AO: Atlantis Q: Focker , PAX: Wet Wipes, Puzzlah, SalPal, DintyMoore, Focker FNGs: None COUNT: 5 CONDITIONS: crisp and clear
WARMUP: various regular movements with a lap around the water tank
THE THANG: borrowed some blocks from Crieve Hall
3 rounds total Each movement = 45 sec work / 15 sec rest Round Circuit: 1. Cinderblock squats close together 2. Block Russian Twists 3. Block Overhead Hold March (slow march, core tight) 4. Block merkins alternating hands 5. Block reach ups One minute plank reset Run around water tank
AMRAP (as many rounds as possible): 5 minutes – 10 x Block Thrusters (light/moderate pace) – 20 x Block Flutter Kicks (count each leg) – 20 x rows – 10x Block Plank Pull-Throughs (drag block side to side) run around water tank
No rest, continuous: – 20 x Sit-Ups – 15 x flutters – 10 x V-Ups – 30 sec Plank Repeat nonstop for 5 minutes
MOLESKINE: yall are in good hands with Puzzlah. Provided the only non-coffee drinker with a personal protein drink.
ANNOUNCEMENTS: see Slack for details
COT: Squatter prayed for you and your wife! DintyMoore in the passing of an old athlete of his
PLAYLIST: old-school funk and old-school hip-hop
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Green Machine

Date: 2026-05-07 AO: Green Machine Q: Pep , PAX: Cowboy, Shania, The Gipper, Betty Ford, Black Lung, Topanga (Scott), Pep, Esposa, One Call, Stevie-Wonder FNGs: None COUNT: 10 CONDITIONS: Cool and dry
WARMUP: None
THE THANG: move through field in a rectangle Indian run plus: – mosey – Bernie – Skip – side shuffle – lunge walk – bear crawl 11’s – hand release meriken – Meriken hammer
ANNOUNCEMENTS: 21st holly smoker at cowboys house
COT: Squatter wife Topanga surgery Betty ford new baby
PLAYLIST: None
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[Sisu] AO Launch

Date: 2026-05-07 AO: Sisu Q: Squatter , PAX: Brown Slip, hambone, Mr. Pancake, Waymo (formerly Space Baby), Tanto, Squatter, Steely, Duck Horn FNGs: 1 Duck Horn COUNT: 8 CONDITIONS: Cool & Clear
WARMUP: SSH High knees Butt-kickers WMH Perfect Stretch Merkins Squats
THE THANG: The Murder Court Burpee-Broad-jumps Lunge Walk Bear crawl Politician
Ladder Circuit w/ coupons Reps 5-10-15 Curls OH Press Rows Swings Squats Run
Ab Work BBS Flutter-kicks Heels to Heaven Box cutters
MOLESKINE: Sisu is a Finnish word that can’t be translated to one English word. It’s a mix of grit, resilience, resolve, quiet strength, and courage while enduring hardship and adversity. It’s a stoic determination. This will be the heartbeat of our new AO. It will be the essence of every workout.
ANNOUNCEMENTS: Check Slack
COT: Prayer
PLAYLIST: 90s Rock