Tag: Chunks

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The Stronghold

Date: 2026-10-15 AO: The Stronghold Q: Dr. Brown Slip , PAX: Makita, Hipster, Red Skull, Right Said, Wham-O, Decaf, Barney, Young and Restless, Chunks, Tinkertoy, Pepsi, Dr. Brown Slip, Strikeout, Heart Song, Dolche Mila, Unk, Good Look, Sausage Man, Floyd, Spaghetti-ohs, Train Wreck, , Atticus Ziegler (DooDoo Bird) FNGs: 1 Atticus Ziegler (DooDoo Bird) COUNT: 21 CONDITIONS: The air was thicker than a pirate’s grog
WARMUP: – 20 – SSH – 13 – Baby Arm Circles – Ahead & Astern – 13 – Big Arm Circles – Ahead & Astern – Right & Left Willie Hays Hayes to runner stretch – 15 Imperial Walkers – Collect Coupons & Mosey to Basketball Court
THE THANG: There She Blows! AMRAP – perform reps through each song
– “Wellerman” 2:15 minutes Coupon Thrusters (squat + overhead press) Every chorus: 5 burpees without coupon
30 Windmills IC 20 Count Breather
– “Drunken Sailor” 2:30 minutes Coupon Swings (like kettlebell swings) Every “early in the morning” = 5 coupon curls
20 Carolina Dry Docks IC 20 Count Breather
– “Roll the Old Chariot Along” 3:08 minutes Coupon Goblet Squats Every “roll along”: 5 coupon overhead presses (Chorus)
20 Rosalitas IC 20 Count Breather
– “South Australia” 2:10 minutes Coupon Deadlifts Every “South Australia”: 5 coupon rows
20 Monkey Humpers IC 20 Count Breather
– “Paddy Lay Back 3:07 Minutes WW1 Sit-ups with coupon AUDIBLE – SWITCH Weighted Leg Lift
20 Count Breather
– “Fish in the Sea” 1:28 Minutes Coupon plank hold during verses At each Windy Weather chorus: 5 coupon push-ups
– “Haul and Drag” 1:46 minutes American Hammer Rows All Circle up | Count 1 / 2 – 1’s Keep Coupons Pass to the left until end of song
– “Randy Dandy Oh” 3:16 Minutes Coupon Murder Bunnies Line up & Murder Away – Down & Back
– “John Kanaka” 2:17 Minutes Cool Down Mosey back to the flag, return coupons Hold a squat for the 6, of course while offering words of encouragement
MARY: None, the sea was too angry
MOLESKINE: A few members of the crew were dragging their anchors today and didn’t bring full effort to the deck.
ANNOUNCEMENTS: Check Slack; 4:13 Signing Day Next Friday
COT: Prayers for healing – physically, mentally, and spiritually; Job search; Travels
PLAYLIST: See Above
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Westeros

Date: 2026-10-12 AO: Westeros Q: The Merchant , PAX: Chunks, Vector, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, CubCadet, Squatter, Makita, Dangle FNGs: None COUNT: 11 CONDITIONS: Moderate
THE THANG: A second round of the Wheel of Pain. Twice the pain, twice the gain. Spin the wheel and do 20 reps of the exercise the wheel lands on, then keep doing that for 45 more minutes.
ANNOUNCEMENTS: Westside Wednesday and the Halloween Hangout both coming up
PLAYLIST: https://open.spotify.com/playlist/2bNvzR2MzHNQEeTLnOcntN?si=ENlFKeePRQScn4a3_WzCeA&utm_source=copy-link&pi=ko8mPfPbTPWBu
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Westeros

Date: 2026-10-05 AO: Westeros Q: The Merchant , PAX: Sherlock, Pep, Chunks, Vector, Spinal Tap, Roadrash (Casey Greene), The Merchant, Tim the Toolman, Firefox, Dangle, bluemule, Makita, Gutterball, Farva FNGs: None COUNT: 14 CONDITIONS: Moderate
THE THANG: 14 PAX braved the Wheel of Pain. The Wheel spins and lands on an exercise, and PAX do 10 reps of that exercise. Repeat for 45 minutes.
ANNOUNCEMENTS: Keep an eye out for Westside Wednesday and the Halloween Hangout at the end of the month.
PLAYLIST: https://open.spotify.com/playlist/01smIJHr0g3o58uvSYzQuC?si=dNhjZFv_TKS6WYRn1jkj4w&utm_source=copy-link&pi=5zjHqyEFTxaor
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Tortoise and Hair – Run #5

Date: 2026-10-13 AO: Tortoise and Hair Q: Red Skull , SalPal PAX: Hipster, Chunks, Barney, Makita, Young and Restless, Dr. Brown Slip, SalPal, Right Said, Decaf, hambone, Pepsi, Red Skull, Pearl (Jonathan Halter), Ricky Bobby, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spagheti-O, Good Luck Charlie, Strike Out FNGs: None COUNT: 23 CONDITIONS: An absolute perfect morning for a run!
WARMUP: Standard pre-run warm-up – SSH, Squats. Runner Stretch, IWs, stretches
THE THANG: Find a partner and RUN!!! Most pairings fell apart before we were off the gravel. We had four 4:13 Strong men with a PR this morning, one of which was a new class record of 27:04.
MARY: SalPal was our host this morning. Since the 4:13 Strong men were trying to avoid SalPal’s Mary by hanging out at the picnic tables, SalPal made the picnic tables part of the workout! Brilliant strategy!
ANNOUNCEMENTS: The final Signing Day for the year will be on Friday, 10/23 at 11:30am. Come join us for a fun celebration and a delicious lunch.
COT: Prayers for comfort, wisdom and guidance in a time of uncertainty.
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Death Clock

Date: 2026-10-08 AO: The Stronghold Q: Minnie Pearl , PAX: Barney, Tinkertoy, Hipster, Red Skull, Minnie Pearl, toga, Dan and Dave, Chunks, Decaf, Right Said, Also the current 4:13 Strong Cohort FNGs: None COUNT: 11 CONDITIONS: Brutal
WARMUP: Nope
THE THANG: 5 burpee EMOM, rotate every round, some spaces have sandbags available for sandbag burpees
MARY: despite Dan and Dave’s request, Nope
MOLESKINE: Don’t let “perfect” be the enemy of “good”
ANNOUNCEMENTS: something at ML Rose benefiting 4:13 strong soon, reach out to Red Skull , Barney or Decaf for details
COT: Kept Private
PLAYLIST: https://youtube.com/playlist?list=PLJt79jx7utddEqINdZiN9ph8az_GB90I8&si=HjiJj3bQpEXh7vLR

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Tortoise and Hair Run #4

Date: 2026-10-06 AO: Tortoise and Hair Q: Red Skull , PAX: hambone, Barney, Red Skull, Decaf, Hipster, Chunks, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spaghetti-O, Hootie, Good Luck Charlie, Strike Out, Cheese Wiz FNGs: None COUNT: 17 CONDITIONS: 52 Degrees…perfect running weather!
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs and Stretches.
THE THANG: Separate into two groups (those that plan to work hard and those that are looking for slack off). After everyone chose to work hard, everyone’s favorite command was given – RUN!!!
BUT….this time we ran the course in reverse. That was not the plan, but some eager beavers tried to jump start the run. Going the other directly put them in their proper place and that head start turned into a little disadvantage.
MARY: Hipster took charge of the after party and walked us down a ladder of Squats, Merkins and WWIs.
ANNOUNCEMENTS: Welcome home, Chunks!! It was great to have you back.
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[The Castle] Capture the Sandbag: Storm Warning

Date: 2026-10-03 AO: The Castle Q: Steely , PAX: Chunks, Happy Trees, hambone, Locksmith, Butterfingers, Pep, Steely, Horizon, Dilbert, Hipster, Strutter, Fabuloso FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 25 SSH IC GOOD MORNINGS OYO 10 IC ARM CIRCLES F/R OVERHEAD CLAPS FORWARD CLAPS
THE THANG: WARM UP MOSEY AROUND THE FIELD SANDBAG CAPTURE: Two teams: Had to complete each round of exercises before going to capture the sandbag flag Round One: 100 Merkins Round Two: 150 Squats Round Three: 100 Big Boys Round Four: 50 Burpees Completed two cycles of above Randomly yelled out “Storm Watch”: “Tornado Warning”: 15 yard bear crawl “ Ended with Ultimate Frisbee
MARY: None
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for PAX
PLAYLIST: Zack FM
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Handsomizer

Date: 2026-07-31 AO: Handsomizer Q: Juicy J , Black Lung PAX: bluemule, Chunks, Vector, Squatter, Cuban Missile, Spinal Tap, Dangle, Old Maid, Right Said, Juicy J, DintyMoore, Pep, Black Lung, Tim the Toolman, Salami FNGs: None COUNT: 15 CONDITIONS: beaut
WARMUP: side straddle hops, baby arm circles, backpacks, hillbillies, imperial walkers, Willie May Hayes
THE THANG: Black Lung lead a nice first half beat down which included running up and down the steps playing a game of 11’s. These included jump squats and merkins.
Juicy J lead the second half beat down which included Dora Dora. We did 200 jump squats, 100 Merkins, 100 World War II’s, and 50 Burpee’s while the Partner ran a lap around the track. It was so much fun listening to Pep complain
MARY:
MOLESKINE: money can’t buy a fit body!
ANNOUNCEMENTS: Bellevue Hang August 12. Ping Juicy J for detes. CSAUP postponed
COT: prayers up!!
PLAYLIST: Black Lung : solid grunge and classic rock. Juicy J : obviously had the better playlist with Nickelback and Creed
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[The Castle] Pre-party run

Date: 2026-08-01 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Chunks FNGs: COUNT: 3 CONDITIONS: Moist WARMUP:
THE THANG: Dodging the raindrops for 2-ish miles. MARY:
MOLESKINE: Running through puddles and laughing like middleschoolers. ANNOUNCEMENTS:
COT:
PLAYLIST:

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The Stronghold

Date: 2026-07-23 AO: The Stronghold Q: Chunks , PAX: Tinkertoy, Young and Restless, Vanilla Ice, Red Skull, tampalibra, Barney, Dr. Brown Slip, Decaf, Chunks, Purple Rain, Top Chef, Stick Death?, Zoomie, Curious?, Cat Woman, Bisquick, Sweet Tooth, Crabby Patty, Blue Cheese, Pinto, Squid, Micro Soft, Gumbo, Dory FNGs: None COUNT: 24 CONDITIONS:
WARMUP:
THE THANG: Burpees with Chunks. Hills with Chunks
MARY:
MOLESKINE:
ANNOUNCEMENTS: Hipster FartSacked the Q
COT:
PLAYLIST: