Category: Uncategorized

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Tora! Tora! Tora!

Date: 2026-07-13 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: Ultratecht, Hipster, Waymo (formerly Space Baby), g-string FNGs: None COUNT: 4 Once upon a time in 1942… Harrison Ford was born
Warm-Up 1. SSH – 20 IC 2. Willie Mays Hays 3. Good mornings 4. Cherry pickers – 10 IC 5. Imperial Walkers – 10 IC 6. Arm Circles – 10 forward / 10 backward 7. Runners stretch to world’s greatest stretch 8. Mosey to runway and back
The Thang “Air Force Ones” 1. Burpee broad jumps 2. Squat thrusters with coupons
“Indiana Jones” Temple Escape – Suicides – hold plank and then slow side mountain climbers – bear crawls
Tabata (1 min on, 30 secs off) – Set x 2 1. The Whip (tricep extensions) 2. Excavators (gravediggers) 3. Grail Kneels (reverse lunges) 4. Lift the treasure (Coupon curls)
“Han Solo” Tabata (1 min on, 30 secs off) – Set x 2 1. Millennium Falcon Merkins (wide grip) 2. Lightspeed rows 3. Rebel hammers 4. Wookie hangs (pull-ups) and crunches
Kessel Run with throne sits (12 parsecs) – alternate between pax until time is up
Cool Down / Stretch (5 min) 1. Downward Dog 2. Cobra Stretch 3. Runners stretch to world’s greatest stretch
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[Iron Giant] Iron Giant

Date: 2026-07-13 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, Horizon, hambone FNGs: None COUNT: 3 CONDITIONS: swampy
WARMUP: SSH, IST, Cherry Pickers, Good mornings, hilly billy
THE THANG: rounds of:
Run 10 merkins IC Run 10 sandbag squats 10 rows Run 10 pull ups Run 10 sandbag lunges 10 presses
Repeat (4x)
MARY: Alabama prom dates, crunches
MOLESKINE: Not too hard, but harder than it could have been
ANNOUNCEMENTS: shrimp boil at First Baptist
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[The Castle] Thruster Mountain

Date: 2026-07-11 AO: The Castle Q: Steely , PAX: Waymo (formerly Space Baby), UTAH, Dr. Brown Slip, Steely, Mr. Pancake, hambone, Fabuloso, Horizon, Butterfingers, Scoober, Aaron, named Rapid Rewards FNGs: 2 Aaron, named Rapid Rewards COUNT: 11 CONDITIONS: Warm and Muggy, began in the rain
WARMUP: None
THE THANG: Thruster Mountain 45 minute workout with Coupon Begin with one rep for the first minute increasing reps each minute until minute 23 then the decreasing reps begin back to 1 rep. Due to the Qs tardiness we only got to 21 reps and worked back down for a total of 441 Thrusters!
MARY: None
MOLESKINE: We got to about 10 when it began to suck!
ANNOUNCEMENTS: Check slack
COT: Continued prayers for our PAX
PLAYLIST: Classic Rock
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[Pain Train] Pain Train

Date: 2026-07-10 AO: Pain Train Q: Bean Burger (Fairview, TN) , Ruby Red (Fairview) PAX: Half Lyfe, Siri, FLO, Shakira, Juicy J, Cheeks, Pebbles, Ruby Red (Fairview), Bean Burger (Fairview, TN), Roadkill, El Capitan FNGs: None COUNT: 11 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
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Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554
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[The Discipline] The Discipline

Date: 2026-07-08 AO: The Discipline Q: Dilbert , PAX: Country Parkour, Dilbert, Mr. Pancake, hambone, Butterfingers, Derivitive FNGs: None COUNT: 6 CONDITIONS: warm, its July but not too muggy
THE THANG: Walked with weight
ANNOUNCEMENTS: CSAUP, Night moves, Convergence
COT: Prayers for families and traveling PAX

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Tora! Tora! Tora!

Date: 2026-07-06 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Hot Route, Ultratecht, greyalbum, The Bobs, Giving Tree FNGs: None COUNT: 6 CONDITIONS: We’ve gotten to the time of the year where you can assume extreme humidity or rain. It was the former.
WARMUP: Mosey Slow and low good mornings in to squats Hip dips Kickbacks Slow and low pistol squats
THE THANG:
Below exercises with 30 second rest between supersets.
Deadlift with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Reverse lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds alternating side lunge
B stand squat with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Glute bridge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Step ups with coupon (keep leg on bench) 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds box jumps or jump squats
Curtsie lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds sumo squat
Calf raises on coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds ski downs
Repeat first 5 supersets and return to circle for stretches then done.
MOLESKINE: Banana
ANNOUNCEMENTS:
No new local announcements, but check the other channels.
COT:
General gratitude.
PLAYLIST:
Gabriel and Dresden live from Electric Zoo NYC 2011
:deciduous_tree:
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[Iron Giant] Iron Giant – Get back after it

Date: 2026-07-06 AO: Iron Giant Q: Dilbert , PAX: Mr. Pancake, Horizon, Dilbert, hambone FNGs: None COUNT: 4 CONDITIONS: Perfect, no humidity
WARMUP: short mosey, good mornings, Michael Phelps, slow large arm circles, typewriter
THE THANG: Deck of doom Round 1 & 2 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – RDL HEARTS – CURLS DIAMONDS – SQUATS CLUBS. – SHOULDER PRESS
Round 3 & 4 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – LUNGES HEARTS – MERKINS DIAMONDS – TRICEPTS EXT CLUBS. – WEIGHTED ALABAMA PROM DATES
Round 4 & 5 PAX choice of exercise, card pulled for qty.
MARY: 1 min of BBSU
MOLESKINE: lots of lunges done, PAX thought the Q had a stacked deck of face card spades.
ANNOUNCEMENTS: Convergence, CSAUP, Prayers spoken and not
PLAYLIST: Rock hits
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Pre-Work

Date: 2026-06-30 AO: Tire Station Q: Steely , PAX: Splitter, Cross-stitch, Locksmith, Steely, Tigger FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: