Author: hambone

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Hold Me Closer, Tiny Titan

Date: 2026-03-25 AO: Titan Q: Vector , PAX: Vector, Choo Choo, Bubbles – Tyler (Franklin, TN), Roughage, Pep, Papa Bear, Sherlock, White Belt, Black Lung, Firefox, Tim the Toolman, Squatter, CubCadet, GMA, Deuce, Ramrod, Speechless, Real Nemo Rubicon FNGs: None COUNT: 18 CONDITIONS: A perfect spring morning.
YHC was planning a spring based theme but the playlist wasn’t giving me A+ vibes. So we pivoted to recognize a music great on his 79th birthday: Sir Reginald Dwight aka Elton John.
WARMUP: Mosey to Parthenon for SSH, LBAC, Seal claps, Overhead Presses, Moroccan Nightclubs, Reverse LBAC, Squats.
THE THANG: Mosey to hill. ELTONs: 79 reps of each exercise with a sprint up the hill in between.
Excellent Form Squats (see Squatter) Lunges Thrusters Overhead Press Normal merkins
Pause for 7 burpees to celebrate Black Lung’s arrival as per AOQ edict
Mosey to Parthenon to play PIANO. Partner up. One runs around monument while other does:
Plank Incline merkins Asskickers Normal squats Overhead press
Mary at Startex.
MOLESKINE: Had a great crew of DR/WL out at Titan representing Chicago, Dallas, California, and Franklin TN. A lot of pressure on Q to make sure folks get in a good workout. Intentionally stayed in front of Parthenon so our guests could experience a pretty cool AO view.
ANNOUNCEMENTS: Check Slack. Note: Bomber :bomb: convergence with Handsomizer ⚽️ this week so don’t go to McCabe or u will be sad.
COT: Prayers for Aurora, Polly, Mark and those unnamed aloud in our hearts. Prayers for reason and compassionate leadership in our world.
PLAYLIST: All by Sir Elton :eyeglasses::musical_keyboard::sparkles: Rocket Man I’m Still Standing Goodbye Yellow Brick Road Don’t Go Breaking My Heart Tiny Dancer Crocodile Rock Bennie and the Jets Saturday Night’s All Right for Fighting Someone Saved My Life Tonight

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Smokeboots

Date: 2026-03-25 AO: Smokeboots Q: EZ-Go , PAX: Smokehouse, EZ-Go, moneyshot, Harry Caray, Cowboy, Tinkertoy, Down Under FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair

Date: 2026-03-24 AO: The Stronghold Q: Red Skull , PAX: Hipster, Crawlspace, Brown Slip, Red Skull, Pearl (Jonathan Halter), Barney, Decaf, Right Said, Wham-O, Stir Fry, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 18 CONDITIONS: A very cold and dark 43 degrees with a much lower “feels like” temperature.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH
THE THANG: RUN!!! 3 miles around the 4:13 Strong campus.
MOLESKINE: We had 3 men set a new PR this morning, one of which was a new fastest time for this class. Holy Water coming in at a fast 23:30!
ANNOUNCEMENTS: 4:13 Strong Standing Strong Dinner at Rocketown is two weeks away. Secure you spot be registering now. Once the table is full, the spots are gone!
COT: Prayers for strength, truth and wisdom.
PLAYLIST:
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[The Discipline] Coupons for the Course

Date: 2026-03-24 AO: The Discipline Q: Butterfingers , PAX: Butterfingers, Fabuloso, Mr. Pancake, Rob (named Locksmith) FNGs: 1 Rob (named Locksmith) COUNT: 4 CONDITIONS: 40s
WARMUP: Side straddle hops, good mornings, Willie may hayes, runners pose. Mosey.
THE THANG: Coupons everywhere. Pull-ups while others do merkins, tire throws as a timer while the rest do merkins, squats, reverse lunges, overhead presses. Mosey with coupons to dip bars where we did 5 dips, 5 knees to chest, 10 rows then repeat. Over to an Indian run with the coupons with stops for decline and incline merkins, squats, OH presses. Back to start for LBC, WWI sit ups, bananas, and Superman’s.
MOLESKINE: Hope it’s the hardest thing you have to do today/week/month/etc.
ANNOUNCEMENTS: Holy smokers tonight. Whites creek OTB, Sunday White House Ruck OTB.
COT: prayers for Mr Pancakes girls’ tryouts, and his job. For those in a tough time.
PLAYLIST:
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Middle Tooth Spring Break 1996

Date: 2026-03-24 AO: Middle Tooth Q: sooner , PAX: sooner, Esposa, Old Maid, Pep, Ruffage (DR St. Louis) FNGs: COUNT: 5 Warm up
Thing 1: boat race
Split up into two groups. Compete in an exercise style, boat race.
During the race, hold a static exercise. Start with the first packs in the line of each group. First team to finish the exercise down the line wins that round. Move down the line for each round until everybody on the team has started a race. The winner of the match rests while the loser takes a lap. Repeat for three to five matches depending on time. Best of three/five takes bragging rights.
Match 1 back-to-back wall sit 10 Burpees
Match 2 Hollow body hold 10 star jumps
Match 3 Low plank 10 big boy sit-ups
Match 4 Monkey humpers (thank you AI) 10 Hand release merkins
Match 5 Flying ‘V’ hold 10 lieutenant dans
Match 6 Static hang 10 leg lifts
Match 7 Swing plank 20 swing tucks
Thing 2 Speed cycle AMRAP – 1 minute, Winner runs a lap while pax does a backwards exercise. When runner catches pax, join and reverse direction
Round 1 – mountain climbers, left leg only Murder bunnies to normal bunnies
Round 2 – tuck jumps Crawl bear to bear crawl
Round 3 – merkins Bernie to mozy
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Middle Tooth Spring Break 1996

Date: 2026-03-24 AO: Middle Tooth Q: sooner , PAX: sooner, Esposa, Old Maid, Pep, Ruffage (DR St. Louis) FNGs: COUNT: 5 Warm up
Thing 1: boat race
Split up into two groups. Compete in an exercise style, boat race.
During the race, hold a static exercise. Start with the first packs in the line of each group. First team to finish the exercise down the line wins that round. Move down the line for each round until everybody on the team has started a race. The winner of the match rests while the loser takes a lap. Repeat for three to five matches depending on time. Best of three/five takes bragging rights.
Match 1 back-to-back wall sit 10 Burpees
Match 2 Hollow body hold 10 star jumps
Match 3 Low plank 10 big boy sit-ups
Match 4 Monkey humpers (thank you AI) 10 Hand release merkins
Match 5 Flying ‘V’ hold 10 lieutenant dans
Match 6 Static hang 10 leg lifts
Match 7 Swing plank 20 swing tucks
Thing 2 Speed cycle AMRAP – 1 minute, Winner runs a lap while pax does a backwards exercise. When runner catches pax, join and reverse direction
Round 1 – mountain climbers, left leg only Murder bunnies to normal bunnies
Round 2 – tuck jumps Crawl bear to bear crawl
Round 3 – merkins Bernie to mozy
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[The Castle] Test

Date: 2026-03-23 AO: The Castle Q: hambone , PAX: hambone, Pep FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Stairs and sliders

Date: 2026-03-20 AO: handsomizer Q: Purple Tiger , PAX: Salami, Old Maid, El Gran Verde (Mario Avila) FNGs: 1 El Gran Verde (Mario Avila) COUNT: 4 CONDITIONS: Perfect
WARMUP: standard stuff
THE THANG: Used core sliders on turf field, crawling with sliders on feet and hands, then 15 steps ups each leg and 30 dips. Repeat
Mosey to ramps, 15 inverted rows, 15 derkins, squat walk up ramp. Repeat.
Run each set of stairs and then 10 hand release merkins or 10 jump squats on each platform. Repeat but hop up stairs.
Mosey to cot, stopping at bench along the way to do 25 glute bridges and 25 incline merkins.
MOLESKINE: Been sick for a week but it was great to get to back to the cult of camaraderie!
ANNOUNCEMENTS: Check main channels
COT: Names FNG Mario Avila El Gran Verde as he is a Dartmouth Alum. Prayers for Salami’s girlfriend and her back injury and my old man who is about to undergo radiation treatment.
PLAYLIST: Power over me playlist on Spotify
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Cheeks Style!

Date: 2026-03-20 AO: pain-train Q: Derby , FLO PAX: Juicy J, Shakira FNGs: None COUNT: 4 CONDITIONS: Perfect!
EARLY BIRDS: 11’s of Merkins and Dead Lifts
WARMUP: SSH, BACs, BACBACs, WMH
THE THANG: Tour De Bellevue! -5 SB Burpees to Kick off the Journey -Working thru the Church Parking Lot. Exercises rotated for each line crossed: 10 SB Rows, 10 SB Curls, 10 SB Squats -10 Hero Burpees at the 9 Ball Court -20 Dips and 20 Merkins at the Break Tables -Tennis Court Broad Jump Burpees: 10 Merkins and 10 WWII’s between each court. (60 of each) -Going to School: 20 Decline Merkins, 20 Dips, 30 Step Ups -Fire House Salute: 10 SB Burpees to Pay our Respects -Back to Church Parking Lot for Exercises at each line: 30 WWIs, 30 Flutter Kicks (2 is 1) and 10 SB Row Shrugs
MOLESKINE: Encouraged PAX to look at their calendar and mark up a Vacation Day to recharge and feed their soul. I took yesterday off to go fishing with a good friend and had no idea how much I needed it. Just one day put me back on solid ground.
ANNOUNCEMENTS: March 24th Holy Smokers w/ Wolfpack. Merkin Madness. Check Slack for others.
COT: Prayed us out
PLAYLIST: Brainstorming Cheeks new name!
Have an excellent weekend fam!
:horse_racing: