Tag: Dangle

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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.
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Sunday Eddy Ruck Ruck

Date: 2026-08-30 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Dangle, Chains (Ryan Johnson) FNGs: None COUNT: 4 CONDITIONS: solid
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Sunday Eddy Ruck Ruck

Date: 2026-09-06 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Dangle, Roadkill FNGs: None COUNT: 4 CONDITIONS: perfect
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Soccer Trivia

Date: 2026-09-09 AO: Titan Q: DintyMoore , PAX: DintyMoore, Pep, Dangle, Firefox, Makita, CubCadet, Spinal Tap, Tim the Toolman, Hipster, Baby Bird, Papa Bear II, Puzzlah, Three 2.0s FNGs: None COUNT: 16 CONDITIONS: pleasant
WARMUP: warrior pose routine, animal crawls, thunder song burpees/squats (burpee on lightning and squats on thunder)
THE THANG: Name that Sitcom Soccer Steal a player from other team on correct theme song for various tv shows
Penalties for giving up a goal or wrong song guess, rewards for correct song and goals scored
Final Score – 3:3
Most stolen player – Baby Bird Most goals scored – Baby Bird MVP – GMA Most respected scorer – Pep Least respected scorer – Lil Puzzlah
MARY: there were burpees
MOLESKINE: Career and Community well wishes
ANNOUNCEMENTS: Westside Meetup at Tailgate Pizza tonight, Dads and Daughters workout this weekend, Struggle 007 on Oct 2,
COT: Coffee from Tim the Toolman
PLAYLIST: https://open.spotify.com/playlist/0wMyLaRHLbYpdVLDHzsGRo?si=dyuwqONMTSqncg1pSPWFWw&utm_source=copy-link&pi=G5Y0lpaSTWGPR