Date: 2026-10-18 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Dangle, Juicy J FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Westeros – its getting spooky
Date: 2026-10-19 AO: Westeros Q: Natural Ice , PAX: Spinal Tap, Shocker (Mark Holmes), Dangle, Natural Ice, Papa Bear II, bluemule, Roadrash (Casey Greene), Gutterball, Pep, Vector, Makita, Young and Restless, Beaker FNGs: None COUNT: 13 CONDITIONS: chilly and spooky
WARMUP: Lots of stuff
THE THANG 1 – 1 incline merkin on the first step added an additional merkin on each step – it sucked
The Thing 2: Dora – but with WW1s then Squats then Star jumps WTFrick Vector ?
MARY: ended with some we sure did!
PLAYLIST: Disco never dies and is the 2nd scariest musical genera – Jameroqui is Disco and not funk because their use of orchestral sampled strings – The more you know!
WARMUP: Lots of stuff
THE THANG 1 – 1 incline merkin on the first step added an additional merkin on each step – it sucked
The Thing 2: Dora – but with WW1s then Squats then Star jumps WTFrick Vector ?
MARY: ended with some we sure did!
PLAYLIST: Disco never dies and is the 2nd scariest musical genera – Jameroqui is Disco and not funk because their use of orchestral sampled strings – The more you know!
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
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
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
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
Goooood morning!
Date: 2026-10-14 AO: Titan Q: Tim the Toolman , PAX: Sherlock, Churro, Spinal Tap, DintyMoore, Creamsicle, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, Firefox, CubCadet, Dangle, Black Lung, Squatter, Makita FNGs: None COUNT: 16 CONDITIONS: Just lovely
WARMUP: Stretching
THE THANG:
Coupons overhead to Parthenon
Tabatas (50’/10′)
2 rounds each: – Squats – Monkey humpers – Jump squats – Bulgarian split squats
Mary, plus 9 Burpees (thank you Black Lung)
One set each: – Diamond merkins – Declines – Inclines – Standard Merkins
Mary
Two sets each: – Stair jump/step – Lieutenant Dans – Reverse lunges, touch knee x3 – Triceps (with blocks) – Overhead press (with blocks) – Rows (with blocks) – Curls (with blocks)
MARY:
MOLESKINE:
ANNOUNCEMENTS: Westside Wednesday at Tailgate Brewery in Belleview, 5:30, families invited
COT: Makita’s job search, Creamsicle’s dad’s health
PLAYLIST:
WARMUP: Stretching
THE THANG:
Coupons overhead to Parthenon
Tabatas (50’/10′)
2 rounds each: – Squats – Monkey humpers – Jump squats – Bulgarian split squats
Mary, plus 9 Burpees (thank you Black Lung)
One set each: – Diamond merkins – Declines – Inclines – Standard Merkins
Mary
Two sets each: – Stair jump/step – Lieutenant Dans – Reverse lunges, touch knee x3 – Triceps (with blocks) – Overhead press (with blocks) – Rows (with blocks) – Curls (with blocks)
MARY:
MOLESKINE:
ANNOUNCEMENTS: Westside Wednesday at Tailgate Brewery in Belleview, 5:30, families invited
COT: Makita’s job search, Creamsicle’s dad’s health
PLAYLIST:
Sunday Eddy Ruck Ruck
Date: 2026-10-11 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Roadkill, Stubs, Dangle FNGs: None COUNT: 4 CONDITIONS: excellente
WARMUP:
THE THANG: 5 mi ruck and great conversation
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 5 mi ruck and great conversation
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Sunday Eddy Ruck Ruck
Date: 2026-10-04 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Dangle, Stubs FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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!
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!
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
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
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:
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: