Category: Uncategorized

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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:

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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!

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[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:
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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
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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
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Pre-party (party of one)

Date: 2026-07-21 AO: Tire Station Q: Splitter , PAX: Splitter FNGs: COUNT: 1 CONDITIONS: thicc
WARMUP: pull-ups
THE THANG: run
MOLESKINE: plenty of time for 3 miles
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[Iron Giant] Iron Giant – 1 and 5

Date: 2026-07-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon FNGs: None COUNT: 2 CONDITIONS: warm ish but nice
WARMUP: quick mosey one lap, big arm circles, good mornings
THE THANG: 1 and 5 min Round 1 – 1 min all you got max reps *do 10 then the next exercise in the set for 1 min straight Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
Round 2 – 5 min all you got max reps *do as many as you want until you get tired then the next exercise in the set for 5 mins straight. (this proved to be pretty tough) Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
MARY: 1 min slow mountain climbers and 90 sec crunches
MOLESKINE: just catching up with Horizon
ANNOUNCEMENTS: check slack
COT: thankful for each other as we both wanted to fartsack. Thanks Horizon for not, you pushed me just enough today.
PLAYLIST: Iron Giant mix (Rock/Rap of the 90s)

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Our Little Group Has Always Been, And Always Will, Until the End

Date: 2026-07-20 AO: Tora! Tora! Tora! Q: Vanilla Ice , PAX: Ultratecht, Vanilla Ice, Pixar FNGs: 1 Pixar COUNT: 3 CONDITIONS: Thicc
WARMUP: 100 Blockees
THE PRE-THANG 101 Side Straddle Hops Walkabout to shake out legs 101 SSHs (again)
THE THANG Pax 1 — Mosey with @JacobMarley (42# Chain)
Pax 2 & 3 AMRAP — 10 Merkins / 10 Squats / 10 Big Boy Sit-ups
Rotate, Rinse, Repeat for time.
MARY: Al Gore Hold 90 Seconds
FNG Naming Johnathan Beebee (sp?) (805-471-3752) works in creative tech. Inspired in his youth by Pixar. There’s your name. Came thisclose to being named “Netanyahu”.
Slack invite sent.
COT: :white_check_mark:
Love you, men. Enjoy your new books from F3 Nation. :punch:
:ice_cube:
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The Eddy

Date: 2026-07-20 AO: The Eddy Q: Wolfpack , PAX: Motorola, Legos, Wolfpack, FLO, Roadkill FNGs: None COUNT: 5 CONDITIONS: warm and damp
WARMUP: no
THE THANG: up and down the hill with some squats at top and bottom
MARY: nope
MOLESKINE: great to be back! Roadkill (the king of cruises and kidney stones) might feel differently…
ANNOUNCEMENTS: westside-wednesday
COT: “You have to play to win, but you need to win to play.” – Michael Scott
PLAYLIST: birds and mumblechatter