Tag: after-hours

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[After Hours] After Hours Bootcamp – Amphitheatre edition

Date: 2026-09-08 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: None COUNT: 2 CONDITIONS: Warm
WARMUP: Stretches, high knees, butt kicks
THE THANG: 1,2,3,4,5,6,7,8: Stepups, Jump squats, Incline merkins, Decline merkins, Dips.
As per chat gpt: :ladder: Step Ups: 180 :kangaroo: Jump Squats: 144 :muscle: Incline Merkins: 108 :muscle: Decline Merkins: 72 :chair: Dips: 36 :boom: TOTAL REPS: 540
MOLESKINE: Dont fight with your M in front of your 2.0s
ANNOUNCEMENTS: check -f3-nashville-general
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[After Hours] After Hours Now 33% Better!

Date: 2026-09-01 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter, Goose, Flipper FNGs: COUNT: 4 CONDITIONS: SWEATY! WARMUP: 20 SSH 20 IW 10 WMs THE THANG: Mosey to the parking garage. 1 round of exercise per floor. Climb 1 flight of stairs after each exercise. Mosey down the ramp back to the base of the stairs. Exercise: A- 5) Burpees B- 10) merkins C- 20) squats D-25) CDDs. E- 40) LBCs The order: A, up 1, down ramp. A, up 1, B, up 1, down 2 ramps. A, up 1, B, up 1, C, up 1, down 3 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps, E at the base of the stairs. Mosey back to start. Stop on the way for wall sits, w/ air press, and ankle taps. Mosey to wall for 10 step ups each leg.
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
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[After Hours] 9 to 5, what a way to do a burpee.

Date: 2026-08-25 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Choo Choo FNGs: COUNT: 3 CONDITIONS: Hot, but getting cooler. WARMUP: 10 each IC SSH IW Windmill THE THANG: Mosey around the runes to the center of the circle. 9 to 5. 9) burpees, standard squats, merkins, and slow deep squats. 8) burpees, standard squats, merkins, and slow deep squats. 7) burpees, standard squats, merkins, and slow deep squats. 6) burpees, standard squats, merkins, and slow deep squats. 5) burpees, standard squats, merkins, and slow deep squats. Mosey to the underpass. Wall sits. 9 to 5 air presses. 9 to 5 opposite ankle taps. Mosey to short wall. 9 to 5 dips. Mosey around map to startex. MARY: 9 to 5 flutterkicks. I know… it should have been Hello Dollys. MOLESKINE: We could all strive to be a bit more like Dolly Parton. RIP. ANNOUNCEMENTS:
COT: Prayers for teachers. Unspoken. PLAYLIST:

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[After Hours] After Hours Bootcamp – STAIRS, STAIRS & MORE STAIRS

Date: 2026-08-18 AO: After Hours Q: Choo Choo , PAX: Flipper, Choo Choo, Strutter FNGs: COUNT: 3 CONDITIONS: Could be worse
WARMUP: Stretches and Burpees for Thunderstruck 🎶
THE THANG: Suicides on stairs with squats HARD for my 81st Q: 20 each on 4 sides of stairs; HRM, American hammers, Reverse lunge, Donkey kicks
MOLESKINE: Don’t hold back on sorrys to your M even if you are right.
ANNOUNCEMENTS: -f3-nashville-general
COT: PAX were prayed for
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[After Hours] After Hours Bootcamp

Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-08-04 AO: After Hours Q: Strutter , PAX: Flipper, Strutter FNGs: COUNT: 2 CONDITIONS: It’s hot again. WARMUP: 20 SSHs IC 10 WMs IC THE THANG: Mosey to the ruins for 10 burpees, 10 dips IC, 10 derkins IC. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-07-28 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 Side straddle hops Typewriter Downward dog Arm circles
Mosey around the bicentennial mall – one lap. Strategery time.
On the other side of the street, do the following. We will attack the castle together as follows: Run up the hill once, down, 20 merkens in cadence, holding a squat until all are down. X2 Third hill, cross the barrier of the steps and go to the next level.
Next level, bear crawl over pathway while one man holds a wall sit and one man holds a plank. All must complete each challenge. 2nd time – Crab crawl over pathway while partners hold a plank, wall sit. Switch. 30 count.
Final level – up the steps on the right side. 10 burbees in cadence. Down the steps on the left side. Hold squat at the bottom until all are done. 10 merkins at the top on the second time.. Once done, all the way down. Cross the street.
You have now completed the game!
Great job!
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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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[After Hours] After Hours Bootcamp – Workday ends… Beatdown begins!

Date: 2026-07-14 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: COUNT: 2 CONDITIONS: high 80s
WARMUP: 1 workout for each of 5 core principles
THE THANG: 11s: 1st lap 1 jump squats. 2nd lap 2 jump squats so on BOMB: 4 corners of stairs – 10 burpees, 20 over head press, 30 merkins, 40 big boy situps
MARY: was there
MOLESKINE: Just ask help when you need, don’t think much into it
ANNOUNCEMENTS: 50 mile CSAUP check in -f3-nashville-general

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[After Hours] After Hours Bootcamp

Date: 2026-06-30 AO: After Hours Q: Strutter , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 CONDITIONS: HOT WARMUP: 10 IC SSH IW WM THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: