Author: hambone

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[The Castle] The Castle

Date: 2026-10-10 AO: The Castle Q: hambone , PAX: hambone, Waymo (formerly Space Baby), Barney, Hipster, Butterfingers, Flipper, Cross-stitch, Pep, Happy Trees, Mr. Pancake, Makita, Jelly Stone (Indianapolis South), Dr. Brown Slip, Locksmith FNGs: None COUNT: 17 CONDITIONS: Dark, temperate
WARMUP: running + 60 burpees
THE THANG: jogging + tennis court merkins
MARY: run to the tennis courts, 101 sit ups, more running, flutter kicks, etc.
MOLESKINE: prayers for continued growth
ANNOUNCEMENTS: Check out the ML Rose thing for 413 on 10/21
PLAYLIST: Silence is golden
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Gruesome Newsom Bootcamp

Date: 2026-10-10 AO: Gruesome Newsom Q: Half Lyfe , PAX: Half Lyfe, Piglet, pmosher, Underdog (2.0) FNGs: None COUNT: 4 CONDITIONS: Dry for most of it.
WARMUP: SSH, WMH, Windmill, random
THE THANG: Hurricane Beatdown. See image.
MARY: N/A
MOLESKINE: Hurricanes are powerful, chaotic and unpredictable. Yet at the center is the eye a place of relative calm surrounded by tremendous force. As men we need to find that center.
You can’t control the storm. But you can control how you respond to it.
ANNOUNCEMENTS: Check Slack.
COT: Count off, name-o-rama, prayers for Sherriff Shire’s new addition, those traveling during fall break, maritial healing, growth, and recovery.
PLAYLIST: Hurricane Themed.

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The Eddy – come meet your new AOQ!

Date: 2026-10-05 AO: The Eddy Q: Stubs , PAX: Sooie, Choo Choo, Roadkill, FLO, Stubs, Motorola, Wolfpack FNGs: None COUNT: 7 CONDITIONS: perfect
WARMUP:
THE THANG:steady Eddy
MARY:
MOLESKINE: “ leaders don’t create followers. They create more leaders.”
ANNOUNCEMENTS: @roadkill is your new AOQ
COT:
PLAYLIST:
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Death Clock

Date: 2026-10-08 AO: The Stronghold Q: Minnie Pearl , PAX: Barney, Tinkertoy, Hipster, Red Skull, Minnie Pearl, toga, Dan and Dave, Chunks, Decaf, Right Said, Also the current 4:13 Strong Cohort FNGs: None COUNT: 11 CONDITIONS: Brutal
WARMUP: Nope
THE THANG: 5 burpee EMOM, rotate every round, some spaces have sandbags available for sandbag burpees
MARY: despite Dan and Dave’s request, Nope
MOLESKINE: Don’t let “perfect” be the enemy of “good”
ANNOUNCEMENTS: something at ML Rose benefiting 4:13 strong soon, reach out to Red Skull , Barney or Decaf for details
COT: Kept Private
PLAYLIST: https://youtube.com/playlist?list=PLJt79jx7utddEqINdZiN9ph8az_GB90I8&si=HjiJj3bQpEXh7vLR

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All the classics

Date: 2026-10-09 AO: The Buffalo Q: Hipster , PAX: Waymo (formerly Space Baby), Hipster, The Bobs, Ultratecht, Makita, Honeydo (sp? – DR from Knoxville) FNGs: None COUNT: 6 CONDITIONS: Chef’s kiss
WARMUP: Standard WOR
THE THANG:
1 – Mosey to Loooong Ave for 7’s on the hill. Star jumps up top, burpees at the bottom
2 – Mosey to tennis courts, partner up for Dora – merkins, squats, and LBC’s
3 – Mosey to startex, ring of fire and ring of howler monkeys
MARY: nah
MOLESKINE: Never trust a fart, always keep a towel in your car
ANNOUNCEMENTS: check slack
COT: taps for Makita’s job hunt
PLAYLIST: Dad rock
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Cruel Hall

Date: 2026-10-09 AO: Cruel Hall Q: Tinkertoy , PAX: Pedialyte, Fortran, Tinkertoy, Focker, Donkey Hammer, Matador FNGs: None COUNT: 6 CONDITIONS: Brisk 56*
WARMUP: Dynamic. Static. Mosey to Cochran.
THE THANG: Partner off. 1 lunges up hill. 2 works (5 dry dock, 10 merkins, 15 air squats). Mosey to partner and switch.
Mosey down Cochran to cooldown stretch. Mosey to startx.
MARY: N/A
MOLESKINE: The dug up yard is an older guy that believes he is saving the roots of his trees from a killer bacteria/fungus.
ANNOUNCEMENTS: N/A
COT: Fortran’s beach trip with in-laws in a 2 bed condo. Focker’s family near the path of the hurricane. Mantador’s student giving his life to Christ after 2 years of hard conversations.
PLAYLIST: The best.
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Handsomizer

Date: 2026-10-09 AO: Handsomizer Q: DintyMoore , PAX: Old Maid, Spinal Tap, bluemule, Natural Ice, DintyMoore FNGs: None COUNT: 5 CONDITIONS: The Best F3 weather per Blue Mule
WARMUP: Stretches and Such
THE THANG: Mosey around the park Stops for Elevens, Mary, Sprints, and Gate Letter Related Work, Bearcrawl Finisher
MARY: mid workout
MOLESKINE: Sometimes the weather dictates the mood, fall into these idyllic mornings
ANNOUNCEMENTS: Tussle and 21-mile relay
COT: prayers for all pax
PLAYLIST:
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No merkins and jump squats

Date: 2026-10-08 AO: The Knoll Q: Wolfpack , PAX: Wolfpack, Bulldog, Juicy J, Creamsicle FNGs: None COUNT: 4 CONDITIONS: perf
WARMUP: neh
THE THANG:
Ran to the church parking lot for two up, one back ladders on the parking spot lines. – run up politician back – run up politician back – Bear crawl up Crawl bear back – run up politician back – Lunge up Reverse lunge back – run up politician back – Broad jump up Hops back – run up politician back – Bearcrawl/lunges up Crawlbear/reverse lunges back – run up politician back – Bearcrawl/broad jumps up Crawlbear/hops back – run up politician back
Run back to startex
MARY: neh
MOLESKINE: yeh
ANNOUNCEMENTS: westside-wednesday
COT: Thanks for the accountability. Encouragement to find opportunities to hold yourself accountable.
PLAYLIST: birds again
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Atlantis

Date: 2026-10-08 AO: Atlantis Q: CubCadet , PAX: SalPal, Puzzlah, Pole Dancer, CubCadet, Cheesehead FNGs: None COUNT: 5 CONDITIONS: 55 and perfect
WARMUP: regular stuff
THE THANG: A. Lt Dan / merkin. Do 1. Then repeat adding 1, up to 20. Don’t think anyone finished but all got 15+ B. 75 reps OUO, upright rows on swings, dips, step ups / imperial walkers. Pax could break up reps. C. 50 flutters in cadence, 25 leg lifts on tables, 1 minute low plank. Repeat the series.
MARY: see C above
MOLESKINE: Chatter about the culture and legacy of the AO. Always finds a way to keep going due to good leaders. My performance review was good enough for me to keep my job, but I definitely didn’t max out on my bonus.
ANNOUNCEMENTS: West side at Tailgate next Wednesday. Family friendly. 4:13 fundraising at ML Rose (or Melrose). See Slack.
COT: prayers for friend dealing with severe depression, and wives traveling. Thanks for fellowship and a chance to lead.
PLAYLIST: Recycled Super Bowl Halftime Performer Playlist. Pax willingly gave it an A, but not an A+ bc it wasn’t current. No Bad Bunny. Fair feedback. I’ll try harder next time.
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🏋️ Sandbag Shenanigans

Date: 2026-10-07 AO: Insane Train Q: Choo Choo , PAX: Booch, Half Lyfe, Derby, Chili Dip, Bulldog, Choo Choo, Argggg, INCHWORM, El Capitan, Sooie, Bang Bang, Wanderer FNGs: 1 Wanderer COUNT: 12 CONDITIONS: Perfect
WARMUP: Stretches and Rocky Burposa
THE THANG: – 5 cones: rep count: 1 at first cone, 2 at second cone, 3 at thrid cone, 4 at fourth cone, 5 at fifth cone. Start with 1 workout go through all cones. Now add another workout to list, go through cones Curls, Bear complex, OH Press, BBS, Endorphins, Rows – Suicide burpees once you reach 5th cone
Total Rep count: 75 SB reps + 50 Burpees ~
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire
ANNOUNCEMENTS: check out -f3-nashville-general