Author: hambone

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Tire Station Bootcamp

Date: 2026-09-15 AO: Tire Station Q: Happy Trees , Horizon PAX: One Inch, Horizon, Happy Trees FNGs: None COUNT: 3 CONDITIONS: cool low 70s
WARMUP:
THE THANG: combo of Merkins Superman’s pull ups hangs leg extensions, lunges, ab work, running speed sessions at 50% 60% 70% and 80% second half handoff shout out to horizon for finishing up. Combo Merkins squats. Big boy sit-ups.
MARY:
MOLESKINE:
ANNOUNCEMENTS: 21 mile October 24 gallatin to Madison. Go check out 1 inch’s coffee shop Goodlettsville.
COT: prayer for Keith’s father. Horizon will be traveling.
PLAYLIST:
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Cruel Hall

Date: 2026-09-11 AO: Cruel Hall Q: Swig , PAX: Tinkertoy, Fortran, Pedialyte, Swig FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS: Swig fill out when able
COT:
PLAYLIST:
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Westeros

Date: 2026-09-14 AO: Westeros Q: Pep , PAX: Makita, Dangle, DintyMoore, Tim the Toolman, Papa Bear II, Roadrash (Casey Greene), Pep, CubCadet, Raven, gutter ball FNGs: None COUNT: 0 CONDITIONS: hot muggy
WARMUP: High plank while dinty did 14 burpees and cub cadet and toolman joined him
THE THANG: Rectangle One partner runs rectangle while other partner does slower movement. When first partner comes around to second partner second partner runs whil first does slow movement Slow movements (one for each side of rectangle) – duck walk – Komodo dragon – Lunge walk – Bear crawl
Modified Indian run – pax moves while lat man up runs to front and on to nearer corner and then back to front – pax movements – Bernie – Karaoke – Lunge
MARY: Round of Mary
ANNOUNCEMENTS: Oct 21 melrose pub for 413 support
COT: Pray for squatter to return Papa bear daughter in sixth month has high glucose.
PLAYLIST: Pearl Jam Vs
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[Iron Giant] Iron Giant

Date: 2026-09-14 AO: Iron Giant Q: Horizon , PAX: hambone, Happy Trees, Horizon, Creatine FNGs: None COUNT: 4 CONDITIONS: low 70s
WARMUP: Good mornings, Willie Mays, SSH, Mosey
THE THANG: Carried sand bag of your choice, 40lbs – 60lbs. Trek down highway 76 to Byram Drive working our way to Stadium Drive. Along the way we had multiple stops doing the following: Curls Overhead press Man makers Bent over rows Squats Merkins
Along the trek, some lunge walking
MARY: plank
MOLESKINE: “I like to hear bags down” “I’m glad I didn’t carry the 80lb bag”
ANNOUNCEMENTS: check slack
COT: friend Rob and his wife
PLAYLIST: sounds of early dawn
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Tora! Tora! Tora!

Date: 2026-09-14 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: The Bobs, Waymo (formerly Space Baby), greyalbum FNGs: None COUNT: 3 CONDITIONS: muggy with a breeze
F3 Tora 2026-09-14
Warm-Up 1. SSH – 20 IC 2. Mosey to runway 3. Willie Mays Hays 4. Good mornings 5. Cherry pickers – 10 IC 6. Imperial Walkers – 10 IC 7. Arm Circles – 10 forward / 10 backward 8. Runners stretch to world’s greatest stretch
The Thang – 14s on the hill with squats at bottom and merkins at top – suicides by the playground rotation with curls, Freddie mercury’s, rows, bird dogs, pullups, dips
Cool Down / Stretch 1. Shoulder Stretch 2. Runners stretch to world’s greatest stretch 3. Downward Dog 4. Cobra Stretch
PLAYLIST: anniversary of Songs of Surrender (U2)
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[Pain Train] Riverwalk A0 Round 3

Date: 2026-09-12 AO: Pain Train Q: Half Lyfe , PAX: Hair Band, Sparrow, Half Lyfe, Siete, Barb, Sheriff Shire FNGs: None COUNT: 6 CONDITIONS: Dewy
WARMUP: SSH, Windmills, WMH, Runners Stretch.
THE THANG: Round 1 Run Aheads (Indian Runs) once person gets to front 16 Iron Mikes. 1=1. Round 2 Circle Up. Merkin Pull through a with kettle bell. PAX did merkin together then would do pull through with kettle ball. Did both left direction 2x then right direction 2x. Squat with kettle bell or plate weight pass. Did both directions. Left and Right. Did a few rounds each. Round 3: split into 2 groups. 1 group did 100 mountain climbers. Other group did weighted step ups with squat. Round 4: To the wall. Sprint up Crawl Bear down x5. Round 5 To the playground. Split into 2 groups. 1 group did 30 swing rows or pull ups. Other group did 4 count heal taps with WW2. Swap.
MARY: House of Pain Jump with Jump Squats. Leg burner.
MOLESKINE: Continue to grow this AO and get on Slack!
ANNOUNCEMENTS: Tussle coming up. 5k run and father daughters work out.
COT: Count Off, Name-o-rama, prayers, coffee.
PLAYLIST: Random.
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[The Castle] The Roll of the Dice

Date: 2026-09-12 AO: The Castle Q: Steely , PAX: The Merchant, Mr. Pancake, Horizon, Waymo (formerly Space Baby), Dr. Brown Slip, Creatine, hambone, Louis DeMarco, Steely, Locksmith FNGs: None COUNT: 10 CONDITIONS: Humid
WARMUP: 20 IC SSH Michael Phelps OYO 10 IC Arm-Circles F/R
THE THANG: Team A/B Rope Pulling One PAX Role Exercise Dice to choose exercise, then they roll two additional dice and multiply to get the number of reps. Once all team members complete a rope pull round, Team runs a lap around the field. We completed three rounds Finished the last 10 minutes playing ultimate football. In-between possessions the control team does 5 Merkins, receiving team does 5 squats.
MARY: None
MOLESKINE: Not much, some confusion in my directions
ANNOUNCEMENTS: Check Slack
COT: Mr. Pancake dog tore its ACL, yes animals have ACLs. Prayers for its surgery and prayers for affordability
PLAYLIST: Zack FM
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Bomber

Date: 2026-09-11 AO: Bomber Q: Dangle , PAX: Papa Bear II, Dangle, CubCadet, Pep, Firefox, Capt Deaf (Legacy Dallas) FNGs: None COUNT: 6 CONDITIONS: Perfect. Always perfect.
WARMUP: dynamic warmup. Preparing for the tribute and the climb.
THE THANG: A tribute to the 414 fallen first responders 25 years ago. Consisted of 7 stations for 7 min rounds. One second for each fallen first responder with a few extra seconds . Because we can. Then the Climb . AMRAP focused on the legs.
MARY: Ab work finisher. No pain.
MOLESKINE:
ANNOUNCEMENTS: Dad daughter event, 4:13 Melrose event.
COT: Prayed for family and loved ones. For brothers and for the opportunity to spend another morning together. For the almost 3,000 lives lost 25 years ago today. Let us not forget.
PLAYLIST: 80’s Hair Band Classics. Why? Just because.
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The Buffalo

Date: 2026-09-11 AO: The Buffalo Q: Hot Route , PAX: Ultratecht, The Bobs, Giving Tree, Waymo (formerly Space Baby), Hot Route, Hipster FNGs: None COUNT: 6 CONDITIONS: no rain
WARMUP: run to get blocks and quick standard warmup
THE THANG: running with our blocks down the greenway stopping for 50 press-ups and then 50 squats
At the pavilion, 50 merkins, 50 plank pulses then mosey with blocks to the bollards doing lunges to them then 50 step-ups w/block then lunge back a bit and mosey back to pavilion. 50 rows followed by 50 Y-raises
Mosey to the Stairway to Heaving and sprint with blocks up to the cave for 25 merkins then continue up to the parking lot for 25 more. One last sprint to return the blocks and back to start
MARY: we did hit 4,400 steps which is a bit over the total of the twin towers. Remembering that the 20ish LBS of blocks we carried is not even close to the amount of weight first responders and firefighters had to haul during rescue going up a furnace of stairs.
MOLESKINE: tried to do rain dances to bring on some precipitation
ANNOUNCEMENTS: struggle, happy hour next Tuesday or Wednesday?? Night Moves at a later date when majority can join. Reflection and remembrance for all involved
COT: sharing of personal accounts from the day. I always reflect on two stories that have made an impact on me. Large from Barstool’s account of it and the Man in the Red Bandana www.barstoolsports.com/blog/3576912/911-larges-reflection

PLAYLIST: tried to make it rain music.apple.com/us/playlist/rain/pl.u-8aAVZ6eSJRM3g
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[Pain Train] Made up on the fly

Date: 2026-09-11 AO: Pain Train Q: Pebbles , PAX: Bulldog, Pebbles, Argggg FNGs: None COUNT: 3 CONDITIONS: Warm and Humid
WARMUP: Side straddle hops Bacs Bac Bacs Windmills Slow Squats Slow merkins Stretch OYO
THE THANG: 1-mile mosey with a few burpees thrown in Partner Dora: 100 Hand Release Merkins 200 Big Boy Situps 300 Squats
MARY: No time
MOLESKINE: Woke up and was asked to Q. Showed up and made it up on the spot.
Great conversation with Bulldog and Argggg about showing up consistently. Can’t wait to see these men progress.
ANNOUNCEMENTS:
COT:
PLAYLIST: