Category: Uncategorized

Posted on

[The Discipline] The Discipline

Date: 2026-07-22 AO: The Discipline Q: hambone , PAX: hambone, Dilbert, Butterfingers FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

Tire Station Bootcamp

Date: 2026-07-28 AO: Tire Station Q: Horizon , PAX: Steely, Butterfingers, Locksmith, Horizon, Splitter, Cross-stitch FNGs: None COUNT: 6 CONDITIONS: balmy 78
WARMUP: SSH, Windmills, Toy Soldier, Imperial Walkers, Good mornings, Willie Mays
THE THANG: Clock of pain – each hour represents the number of reps for each exercise: Merkins Squats Big boy sit-ups Mosey in between each Tire flip burpees x 22
MARY: American hammers & Plank
MOLESKINE: determined one of the bikers needed to oil his squeaky wheel Tire flips guarantees water logged shoes
ANNOUNCEMENTS: Shrimp boil at First Baptist Hendersonville Hendersonville- check slack for details CSAUP 50 next month – check slack for details
COT: Fabulouso’s baby girl – praise Friends of Locksmith – baby born prematurely Splitter – safe travels Country Parkour – moving back to WA next month
PLAYLIST: squeaky wheel and little mumble chatter
Posted on

F3 Eddy Ruck

Date: 2026-07-26 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chains (Ryan Johnson), Roadkill FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi Ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

Posted on

[The Castle] Pre-party run

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Flipper, Chunks, Strutter FNGs: COUNT: 4 CONDITIONS: A really pleasant morning. WARMUP:
THE THANG: A fast 2 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] Dad Bod Run Club

Date: 2026-07-24 AO: The Castle Q: Strutter , PAX: Strutter, hambone FNGs: COUNT: 2 CONDITIONS: A glorious morning! WARMUP: Calf raises. THE THANG: 4.5 mile DBRC loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Coffee! PLAYLIST: https://open.spotify.com/track/1ko2lVN0vKGUl9zrU0qSlT?si=SZqaxKy-SceclRgYWsBtMw&utm_source=copy-link
Posted on

OTB 5 mi trail run Warner

Date: 2026-07-24 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chunks, Cross-stitch FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi trail. Warner park
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: excellent coffee from Chunks We learned about dating
PLAYLIST: chirp chirp :baby_chick:

Posted on

Insane Train

Date: 2026-07-22 AO: Insane Train Q: Half Lyfe , Half Lyfe PAX: El Capitan, Roadkill, Juicy J, Half Lyfe, Shakira, Derby, Inch Worm, Dr Dump FNGs: None COUNT: 8 CONDITIONS: Great for an Insane Train Beatdown.
WARMUP: SSH, Mosey w/ high knees, karaoke, side shuffle L/R, Power Skip
THE THANG: Dora carried over from the knoll. See image.
PAX did a great job getting close to finishing.
MARY:
MOLESKINE: Sand Bags make everything harder. Playlist America inspired. Reflecting on the ending of World Cup and hearing about foreigners that were able to travel to the US and the expectations vs reality of their experience and the 250th celebration of the good ole’ USofA. Honor God Honor our country Honor those that have died for our freedom Spread love and be the light to shine out onto others. Thankful for this group and all of you coming out this morning.
ANNOUNCEMENTS: Check Slack
COT: Count off, name-o-rama, prayers for Rodney and Squatter and family, coffee
PLAYLIST: America!

Posted on

[After Hours] After Hours Bootcamp

Date: 2026-07-21 AO: After Hours Q: Strutter , PAX: Strutter, Phillip Taylor, Choo Choo, Squatter, Flipper FNGs: COUNT: 5 CONDITIONS: Dark skies towards the end, but the rain held off. WARMUP: 20 SSH IC 20 IW IC 10 Windmills IC THE THANG: Mosey across the street to the top of the stairs, 10 burpees OYO. Mosey back down, Squatter found a shortcut so he went back for some extra steps. Mosey to the tunnel for a set of wall sits, air presses, and ankle touches. Mosey to the ruins, 10 each IC Irkins and derkins. Mosey back to the map. Four corners. SW corner, merkins, lunge walk to… SE corner, standard squats, broad jump burpees to… NE corner, diamond merkins, Bernie to… NW corner, Slow Deep Squats w/ a 30 second resting squat to finish, duck walk to… SW corner, Mahktar N’Deaye, sprint to… SE corner, Mosey to tunnel for more wall sits and a 30 second BTTW. Mosey back to the map. MARY: Flutterkicks and Rrrrrrrrrosalitas. MOLESKINE: There were a few weeks that I thought about discontinuing Afterhours. I was afraid it would never catch on. With 5 this week, it’s starting to build some momentum. I’m glad I stuck it out. ANNOUNCEMENTS: CSAUP 50. Get on a team! Our FNG from the Castle is now Happy Trees. COT: Prayers for Squatter’s MiL and FiL. They are really struggling. Of course for him and his 2.0 as well. PLAYLIST:
Posted on

Modified Dora

Date: 2026-07-21 AO: Tire Station Q: Steely , PAX: Steely, Horizon, Dilbert, Splitter, Cross-stitch, Butterfingers FNGs: None COUNT: 6 CONDITIONS: HUMID
WARMUP: Good Mornings 20 IC SSH 10 IC Imperial Walkers 10 IC Calf Swoopa
THE THANG: Partner up 50 pull ups 100 Merikans 200 squats 300 WW1s Partner A began workout while Partner B speed walked to designated spot and switched places upon return. Finished with a slow mosey back to the start.
MARY:
None
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for Crossstitch who’s officiating a friends wedding this weekend.
PLAYLIST: Classic Rock
Posted on

Tortoise and Hair

Date: 2026-07-21 AO: Tortoise and Hair Q: Red Skull , PAX: Young and Restless, Red Skull, Pearl (Jonathan Halter), Right Said, Chunks, Barney, Decaf, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 19 CONDITIONS: HUMID!!!
WARMUP: Standard pre-run workout – SSH, IWs, Squats, Windmills, Stretches, WMY and Good Mornings OYO.
THE THANG: RUN!!
MARY: Sets of 21, PAX Choice: Burpees, Alabama Prom Date, WWIs, Merkins, Flutters and Hello Dolly’s
MOLESKINE: 6 out of 12 4:13 Strong men set a new PR today. Five 4:13 Strong men are already below 30 mins. This could be the class where everyone breaks 30!
COT: Prayers for strength, wisdom and guidance