Tag: Dangle

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Bomber – 10.02.26 – “Sting, Stang, Stung”

Date: 2026-10-02 AO: Bomber Q: princessaurora , PAX: Dangle, porcelain, princessaurora, CubCadet, t-cell, Vector, Firefox, Tim the Toolman, Black Lung, Pep FNGs: None COUNT: 11 CONDITIONS: Moderately warm but still dry
THE THANG: To honor the 75th birthday of one Gordon Matthew Thomas Sumner aka Sting, today’s workout was built around some of my favorites from his catalog.
Upper Lot – “Fortress Around Your Heart” & “Synchronicity II” Long mosey up to and around practice green before settling in at the Upper Lot for a COP:
– SSH – Imperial Walkers – WMH – LBAC F/R – Frankensteins
MCC Circle Drive – “King of Pain” Ring of Pain Squat hold aka People’s Chair as each PAX goes up one by one around the circle for entirety of song. Max reps. We hit 340 squats!
The Low Wall – “De Do Do Do, De Da Da Da” DID Do Do Do, DID Da Da Da Dips, Irkins, Derkins x 10 RnR for song
Main Drive – “All This Time” & “If I Ever Lose My Faith in You” All This Climb Run up hill to stop sign, perform 10 Mountain Climbers. Return to base. 15 Mountain Climbers. Continue adding 5 reps for each subsequent ascent and descent. RnR through both songs.
At least some made to 60 Mountain Climbers.
Playground – “Murder By Numbers” & “Money for Nothing” M.U.R.D.E.R By Numbers Partner up – P1 takes lap around MCC while P2 does exercise. Flapjack, working up to 75 cumulative reps for each exercise.
– Merkins – Up Downs – Reverse Lunge – Decline Shoulder Taps – Elevated Split Squats – Reverse Plank Heel Taps
Think most got murded but nobody was murdered before time was called.
Startex – “Don’t Stand So Close To Me” Mary Dealer’s Choice
Cut for time!
MOLESKINE: Bomber is alive and well and dare I say more mature than ever. So glad to have the opportunity to Q this AO that will always be near and dear to my heart even if it isn’t geographically. Thanks to CubCadet for the ask!
ANNOUNCEMENTS: Many 2nd F opportunities ahead, and even a couple of 1st Fs with The Struggle tonight and the Tussle next month.
COT: Praises for Dangle’s new grandson and lots for which to be grateful.
PLAYLIST: https://open.spotify.com/playlist/0Ga6vti8fA5XX53YHOSOFl?si=hEBxKRO5TsqW73nASMJ6lA&utm_source=copy-link&pi=zmsgPSNWSemln
PA out!
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Titan

Date: 2026-09-30 AO: Titan Q: Makita , PAX: Dangle, Tim the Toolman, Firefox, Pep, Rhombus, Makita, AquaNet, WasabiChip FNGs: 1 WasabiChip COUNT: 8 CONDITIONS: Chill, Nice, Good, Better than HOT and HUMID
WARMUP: SSD, Mosey, stop at each 90 degree corner on sidewalk for windmills, imperial walkers, hillbillies, squats
THE THANG: Stop at the large stair case, do 5 pushups, bear crawl up the stairs and run down, add 5 pushups and repeat till 25 total. Then we do 25 of each exercise squats, run a lap around the circle, big boy sit-ups and run a lap, then Carolina dry docks and finally mountain climbers (1/2 is 1). >From there we sprint the long side of the Parthenon and do 25 squats and 25 lunges, then side shuffle to the next corner and spring the long side again, do big boy sit ups and probably flutter kick if I remember correctly. Side shuffle again to the next corner and run back to the StartX. Totally forgetting something lol, brain no function recently.
MARY: Yep they/she/he whatever gender was present.
MOLESKINE: Awful lot of runners and running, Q.
ANNOUNCEMENTS: CSAUP 21, Something else – Check Slack, it’s got everything
COT: Prayers for a lot of things, health, jobs, families, healing, etc. Lord be with us and guide us through the day – show us what we need to do today and give us the strength and the courage and the wisdom to do so. Selfishly I’m struggling a lot with work and need a new job asap, hard to stay focused on what matters sometimes.
PLAYLIST: None, built a playlist but forgot my speaker, here it is: https://open.spotify.com/playlist/5rwi54Iw0WBl8jbn2Lozyd?si=6384f49a79474587&pt=30ddfb5a0e2090b53863e3dc2e513a8e
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On the way to Sandwich

Date: 2026-09-24 AO: Atlantis Q: Puzzlah , DintyMoore, CubCadet PAX: Dangle, SalPal, CubCadet, Firefox, Puzzlah, DintyMoore, bluemule, Vector, Tim the Toolman FNGs: None COUNT: 9 CONDITIONS: Pristine
WARMUP: DM led us in some shakes beginning at 5:33. We are not professionals.
THE THANG:
Puzzlah asked the Pax to pair up and wheelbarrow across the grass.
4 steps: 2 merkins 8 steps: 4 merkins And so on
Penalty burpees if switching positions not on a spot. Somehow, teams did the 100+ steps and 50+ derkins in less than 4 minutes. I could not do that. Impressed. So they get to do it again.
CubCadet led the pax through a superset of: 20 rows 20 incline merkins 20 skull crushers 20 curls (from a wall sit) Lap the water tower.
DintyMoore took over the music and the workout. Overhead hold to Wilson Phillips. Around the worlds at hips and at head Deadlift to twist
MARY: does not get a sandwich
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Throuple stage 1

Date: 2026-09-23 AO: Titan Q: DintyMoore , Puzzlah, CubCadet PAX: Dangle, Churro, Papa Bear II, Cheesehead, CubCadet, Firefox, Puzzlah, DintyMoore, Baby Bird, bluemule, Vector, Tim the Toolman, Spinal Tap, Rhombus FNGs: None COUNT: 14 CONDITIONS: cooool
WARMUP: Seal claps and stuff
THE THANG:
DintyMoore led us to the hill: —Lt Dans Hill runs
Puzzlah could not be original and stayed at the hill: 30 seconds workout, 30 second run, 1 minute down x 6 Lt. Dans Jump squats Single leg tuck jumps
CubCadet brought it home 10 Side Squats 10 step ups 10 bulgarian split squats Run to the corner
MARY: never met her
MOLESKINE: we miss Pep
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Sunday Eddy Ruck Ruck

Date: 2026-09-20 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Stubs, Dangle, Roadkill FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: 3 mi walk for Juicy then home for a Mrs Juicy birthday special.
The rest went on to dominate 5+ miles.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Westeros

Date: 2026-09-21 AO: Westeros Q: Drop Zone , PAX: Dangle, Papa Bear II, SalPal, Drop Zone, DintyMoore, Squatter, bluemule, Vector, Gutterball, Tim the Toolman, Roadrash (Casey Greene), Young and Restless, Paper Trail (F3 Memphis), Sherlock FNGs: None COUNT: 16 CONDITIONS: Muggy
WARMUP: SSH x 10 – IC Lots of different stretches
THE THANG: Why can’t we be friends? Penny drop -Tree house at 10, down to 1 Mosey to tennis court Four corners Squats x 5 MOT – Lunges or bear crawl Merkins x 5 MOT Burpees x 5 MOT BBSUs x 5
Freddy Mercury’s x 25, 15, 5 Low Flutter kicks x 25. 15, 5 LBCs x 25,15,5
Mosey back to COT
Stretching till time
MARY:
MOLESKINE:
ANNOUNCEMENTS: 23 mile ruck in October see…. I forget the name
COT: Stays in COT
PLAYLIST: The good stuff

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Handsomizer

Date: 2026-09-18 AO: Handsomizer Q: Old Maid , Old Maid PAX: Dangle, SalPal, CubCadet, Firefox, Old Maid, DintyMoore, Natural Ice, Squatter, Vector, Tim the Toolman, Pep, Spinal Tap, Carmen San Diego FNGs: None COUNT: 13 CONDITIONS: Hot
WARMUP: Stretching Baby arm circles
THE THANG: Different exercise for each song.
1. “9-to-5” (Dolly Parton) – SSHs (IC) 2. “Flower” (Moby) – Holding squat during “sally down” 3. “You Make My Dreams (Come True)” (Hall & Oates) – Mosey 4. “I Love Rock ‘N Roll” (Joan Jett) – Merkins/planks 5. “Watch You Step” (Ted Hawkins) – Run the stairs 6. “Bust A Move” (Young MC) – Bear crawl 7. “The Spark” (Kabin Crew) – Dips/step-ups 8. “ Fire in My Soul” (Oliver Heldons) – Mosey 9. “Gas Pedal” (Sage the Gemini) – Freddy Mercuries, V-ups, sit-ups 10. “Come and Get your Love” (Redbone) – lunges 11. “End of the Line” (Traveling Wilburys) – Frog jumps /Cool down 12. “Baby I’m Burning” (Dolly Parton) – Stretch
MARY:
MOLESKINE:
ANNOUNCEMENTS: Tennessee tussle A couple opportunities with 4:13 strong
COT: Prayers for Pep surgery on Monday
PLAYLIST: https://open.spotify.com/playlist/2YILFAVLVrvxPWtnpK749d?si=QcW9wpOyQYGZOcIbs3YxBA&utm_source=copy-link&pi=gLflSTP2QBe6D
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Relay Day

Date: 2026-09-15 AO: The Knoll Q: Shakira , PAX: Bulldog, Dangle, Étouffée, Sooie, Juicy J, Pebbles, AAA, Shakira FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP:
SSHs Strawberry Pickers Mike Tysons Power Jacks
THE THANG:
Divide into teams. 4 cones = one teammate at each cone. First person finishes all 4 stations, second does 3, etc. While waiting, PAX hold squat or plank.
– Round 1: all together. Shuffle, sprint, shuffle, super marios – Deconstructed burpees: 20 x squats, merkins, jump squats, 10 x presses, – Leg day relay: 20 x scissor lunges, weighted squats, monkey humpers, power jacks – Egg + Spoon race: On-deck PAX do scissor kicks or LBCs. 10 burpees if egg is dropped. – Arms: 5 perfect pushups, tag out partner who does plank jacks
MARY: Stretching, pushups, squats
MOLESKINE: Gratitude for a community where we can work hard to pursue shared values together
ANNOUNCEMENTS: Juicy offered open invites to 5ks this Saturday and next!
COT: Prayers for Etouffee’s Uncle and Etouffee’s business.
PLAYLIST:
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Westeros

Date: 2026-09-14 AO: Westeros Q: Pep , PAX: Makita, Dangle, DintyMoore, Tim the Toolman, Papa Bear II, Roadrash (Casey Greene), Pep, CubCadet, Raven, gutter ball FNGs: None COUNT: 0 CONDITIONS: hot muggy
WARMUP: High plank while dinty did 14 burpees and cub cadet and toolman joined him
THE THANG: Rectangle One partner runs rectangle while other partner does slower movement. When first partner comes around to second partner second partner runs whil first does slow movement Slow movements (one for each side of rectangle) – duck walk – Komodo dragon – Lunge walk – Bear crawl
Modified Indian run – pax moves while lat man up runs to front and on to nearer corner and then back to front – pax movements – Bernie – Karaoke – Lunge
MARY: Round of Mary
ANNOUNCEMENTS: Oct 21 melrose pub for 413 support
COT: Pray for squatter to return Papa bear daughter in sixth month has high glucose.
PLAYLIST: Pearl Jam Vs
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Bomber

Date: 2026-09-11 AO: Bomber Q: Dangle , PAX: Papa Bear II, Dangle, CubCadet, Pep, Firefox, Capt Deaf (Legacy Dallas) FNGs: None COUNT: 6 CONDITIONS: Perfect. Always perfect.
WARMUP: dynamic warmup. Preparing for the tribute and the climb.
THE THANG: A tribute to the 414 fallen first responders 25 years ago. Consisted of 7 stations for 7 min rounds. One second for each fallen first responder with a few extra seconds . Because we can. Then the Climb . AMRAP focused on the legs.
MARY: Ab work finisher. No pain.
MOLESKINE:
ANNOUNCEMENTS: Dad daughter event, 4:13 Melrose event.
COT: Prayed for family and loved ones. For brothers and for the opportunity to spend another morning together. For the almost 3,000 lives lost 25 years ago today. Let us not forget.
PLAYLIST: 80’s Hair Band Classics. Why? Just because.