Category: Uncategorized

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[Pain Train] Pain Train

Date: 2026-10-23 AO: Pain Train Q: DintyMoore , PAX: Argggg, Sooie, Juicy J, Bulldog, Derby, Siri, DintyMoore FNGs: None COUNT: 10 CONDITIONS: Crisp and Clear
WARMUP: Mobility and Mosey
THE THANG: Simple and Complex Movements
First Round – Focus on one movement at 10 reps with a bag or block, run between each exercise.
Second Round – Complex movement with bag/block
Simple – Squat, OHP, Swings, Lunges, Rows, Thrusters
Complex – Single Leg DL into Row, American Hammer into Push Press, Pull Through with a Kick, Up/Down Merkins off the block/bag, Reverse Lunge into High Knees
MARY: Built into workout
MOLESKINE: Do what you can and bring others into the mix – connect with a Kotter this week
ANNOUNCEMENTS: CSAUP opps,
COT: Prayers for community
PLAYLIST: Celebration of Weird Al Yankovich 67th birthday
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Insane Train

Date: 2026-10-21 AO: Insane Train Q: Bulldog , PAX: Derby, Half Lyfe, Argggg, Juicy J, Roadkill, INCHWORM, Siri, Bulldog, Booch, BamBam, None FNGs: 1 None COUNT: 10 CONDITIONS: cool but perfect
WARMUP: lap around track Neck rolls Arm circles Back backs Rocky Top Merkins
THE THANG: sandbag burpees (50) Curls (100) Merkins (100) Overhead press (100) Jump squats (100) Partner runs to the stage and back Plus size prom dates
MARY:
MOLESKINE: Gratitude
ANNOUNCEMENTS: slack
COT:
PLAYLIST: Rocky Top and little country music
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[After Hours] After Hours Bootcamp – Not as planned!

Date: 2026-10-20 AO: After Hours Q: Choo Choo , PAX: Strutter, Choo Choo, Flipper FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Stretches, Rocky burposa
THE THANG: 1: Angry bear crawl up the hill with Sand bag; PAX take turns between bear crawl, running, algore.
Everything was going fine till YHC twisted his ankle, Strutter said he knew it was going to happen before it happened. So he takes the blame for it.
2. PAX take turns: SB workout, Abs, Mosey up and down the stairs. I believe we did 3 rounds.
MOLESKINE: Things don’t always go as planned, no matter how much you prepare for it. Adapt and keep moving forward.
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Tortoise and Hair – Run #6

Date: 2026-10-20 AO: Tortoise and Hair Q: Red Skull , PAX: Young and Restless, Wham-O, Red Skull, Makita, Crawlspace, Barney, Decaf, Pearl (Jonathan Halter), Pepsi, Hipster, Bedazzel, Doce Mille, Unc, T-Bone, Heart Song, Sausage Man, Floyd, Spaghetti-O, Good Luck Charlie, Strike Out FNGs: None COUNT: 20 CONDITIONS: Cool and dark
WARMUP: Standard pre-run warm-up: SSH, Squats, Runners Stretch, IWs, WMHs
THE THANG: Find a partner and RUN!!! 20 men took of on the usual 3 mile course but going in the reverse direction. All things were going well until we entered the final mile which was the mile around the barn. THP decided to get involved and sent everyone scattering. Some decided that was an excuse to run some extra distance while others took that as an opportunity to cut some corners.
MARY: Mary was organized by Hipster and led by the group.
MOLESKINE: Adversity invites us to either do more than expected or less than expected. Alway choose to do more!
ANNOUNCEMENTS: Come celebrate with us this week. ML Rose day benefiting 4:13 Strong on Wednesday, Graduation on Thursday at 6pm, Signing Day on Friday at 11:30am.
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Rosebud Run Training

Date: 2026-10-21 AO: Rosebud Q: Bungee- Jeff City 3rd FQ , PAX: DintyMoore, Bungee- Jeff City 3rd FQ FNGs: COUNT: 2 CONDITIONS: chilly and beautiful
WARMUP: 1 lap around the track Willy Mays Hayes Michael Phelps
THE THANG: Each exercise was from 1 end of goalie box and back High knees Butt kickers Karaoke Scoops A-skips B-skips C-skips Ankle cycle Pogos Straight leg Skip for height Bounding Jump bound Tuck jumps Lunge forward Backwards lunge Sneeky Gorillas Single leg tuck jumps Bonnie blairs Split jumps Run to lines and do 5 burpees Backwards run and do big boy get ups x5 at each line Cool down lap along path
Cooldown stretches
ANNOUNCEMENTS: See slack
COT: That was my fault. I completely blanked on this.
PLAYLIST:

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Sunday Eddy Ruck Ruck

Date: 2026-10-18 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Dangle, Juicy J FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Gruesome Newsom Bootcamp

Date: 2026-10-17 AO: Gruesome Newsom Q: Half Lyfe , PAX: pmosher, Piglet, Half Lyfe, INCHWORM, Juicy J, Pep, GuitarCenter , Griz FNGs: 1 Griz COUNT: 8 CONDITIONS: Little chilly but warmed up quick.
WARMUP: SSH, Windmills, Imperial Walkers, WMH
THE THANG: See image.
MARY: N/A
MOLESKINE: Used AI to come up with Halloween themed beatdown. A little much. Use with caution.
ANNOUNCEMENTS: Check Slack
COT: Welcome Griz (Siete’s 2.0) and Daniel (GuitarCenter). Hope to have you back out!
PLAYLIST: Halloween themed.

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[Iron Giant] Iron Giant

Date: 2026-10-19 AO: Iron Giant Q: Dilbert , PAX: Creatine, Under the Table, hambone, Goat knuckle, Dilbert FNGs: None COUNT: 5 CONDITIONS: cool but only for a min
WARMUP: SSH, that’s all we got to work quickly
THE THANG: TABATA TIME 1:30 on 20 sec rest
1st round – Heavy bat – Squats 80 lbs – WWII with 20 lb – Upright row 45 lbs – Shoulder press 40-80 lbs – Lunges – Man maker 55 lbs
In between sets 2 and 3 90 seconds Kettlebell swings Flutter kicks IC x 25
Repeato the TABATA but round 3 went 1:10 sec on and 20 sec off
MARY: 50 sec plank
MOLESKINE: Lots of sports talk and mexican flatulance leaving hambone
ANNOUNCEMENTS:
COT:
PLAYLIST: 90’s Rock

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Tora! Tora! Tora!

Date: 2026-10-19 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: The Bobs, Giving Tree, Waymo (formerly Space Baby), Hot Route FNGs: None COUNT: 4 CONDITIONS: Cool
WARMUP: – SSH – Willie Mays Hays – Good mornings – Cherry pickers – Imperial Walkers – Arm Circles – Runners stretch to world’s greatest stretch – Mosey to runway
THE THANG: Phase 1: Digging the trenches – Bear crawl to trench 1 and do 10 Burpees – Bear crawl to trench 2 and do 20 Squats – Bear crawl to trench 2 and do 30 Big Boy Sit-ups – Bear crawl back to start
Phase 2: Storm the hill – Sprint to the top of the hill – At the top, 10 merkins – Repeat 5 rounds
Phase 3: The Cannonade 2 Tabata rounds of 6 exercises – Pullups – Goblet squats w/coupons – Flutter kicks – Curls w/coupons – Freddie Mercurys – American Hammers w/coupons
ANNOUNCEMENTS: 10/21 at M.L. Rose
COT: Recovery
PLAYLIST: Battle of Yorktown mix

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Crotch Lamp

Date: 2026-10-19 AO: The Eddy Q: Sooie , PAX: Roadkill, FLO, Sooie FNGs: None COUNT: 3 CONDITIONS: Brisk, baby!
WARMUP: Show off the crotch lamp. Reflect on the quote.
THE THANG: Steady Eddie, but with a 60# sandbag. We heard an owl and poured one out for Hooters. Weekends and current events were discussed. Guffaws were frequently interjected.
MOLESKINE: “We all agree forgiveness is a beautiful idea until we have to practice it.” -C.S. Lewis
If you’ve been betrayed or let down by someone recently, maybe this quote will be an encouragement.
ANNOUNCEMENTS: None
COT: Silent prayers lifted.
PLAYLIST: Hoots