Tag: Flipper (Matthew)

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[The Castle] The Castle – Race day

Date: 2026-05-16 AO: The Castle Q: Dilbert , PAX: Squatter, Makita (Anderson Fader), Barney, Steely, Dilbert, Horizon, Waymo (formerly Space Baby), Fabuloso, Pep, Brown Slip, Flipper (Matthew) FNGs: None COUNT: 11 CONDITIONS: perfect, 62
WARMUP: mosey to the field, shoulder circles, front clap, oh clap, Willie mays
THE THANG: Split the pax into two teams
One pax from each team will be the racer
Race 1 – 30 yards murder bunny 80lb bag. Bear hug carry back and switch Remaining pax perform the following WW1 sit ups, merkins, squat
Race 2 – 60 yard 80 lb carry speed walk there and back Remaining pax Lunges, iron mikes, leg lifts
Race 3 – 5 80 lb over head toss Remaining pax ankle taps, squats
Remaining time Ultimate football 20 min
MARY: side plank
MOLESKINE: Chunks hambone mumble chatter was missing. Plenty of space between Pep and Steely
ANNOUNCEMENTS: holy smokers, t shirt launch, prayers
PLAYLIST: JOCK JAMS!!!
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[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
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[The Castle] The Castle

Date: 2026-04-18 AO: The Castle Q: Brown Slip , PAX: Barney, Steely, Flipper (Matthew), Brown Slip, Chunks, hambone, Mr. Pancake, Pep, FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms FNGs: 2 FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms COUNT: 10 CONDITIONS: Overcast, humid, coolish
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward IC 5 Burpees to clarify Chunks was not a Co-Q and that the workout had in fact started Imperial Walkers – 15 IC
THE THANG: Set Sail To Pain Island – Sea Shanties
Grab coupons and mosey to tennis courts
The Thar She Blows Circuit – AMRAP
1. “Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus: 5 burpees without coupon
Breather – 20 Windmills IC
2. “Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
Breather – 10 Carolina Dry Docks IC
3. “Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along” = 5 coupon overhead presses (Chorus)
Breather – 10 Rosalitas IC
4. “South Australia” 2:10 minutes • Coupon Deadlifts • Every “South Australia”: 10 coupon rows
Breather – 15 Monkey Humpers IC
5. “Fish in the Sea” • Coupon plank hold during verses • At each Windy Weather chorus: 10 coupon push-ups
6. “Haul and Drag” • Count 1/2 – 1s keep coupon • Tight circle – On your 6 • American Hammer Rows – Pass to Left
7. “Randy Dandy Oh” • Murder Bunnies length of tennis courts, walk back to start – on sidewalk • Good call to not do this on tennis courts
Breather – Mosey perimeter of tennis courts with coupon w/ variations
Mosey to Flag
8. “Sailing” Christopher Cross • Cooldown stretches w/ Sing along hambone serenade & Chunks hip gyrations • Typewriter, Good Mornings, Willie Mays Hayes, Runners Stretch
MOLESKINE: Awful lot of running, Q! Seeing the look of defeat and pending mutiny on PAX faces is the mark of achievement as Q.
ANNOUNCEMENTS: Check Slack CSAC Holy Smokers – Squatters Struggle & Dirt – May 16 Impossible Mile
COT: All Good!
PLAYLIST: See Above
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[The Castle] The Castle

Date: 2026-04-11 AO: The Castle Q: Squatter , PAX: Brown Slip, Pep, Squatter, Butterfingers, Chunks, Locksmith, Cross-stitch, Horizon, Juicy J, Strutter, hambone, Flipper (Matthew), Weezer FNGs: 1 Weezer COUNT: 13 CONDITIONS: Perfect!
WARMUP: Mosey w/ disclaimers SSH IW Shoulder warmups
THE THANG: Mountain Climber Merkins 10 Side Squats 10 Plank Jacks 20 Carolina Dry Docks 15 Side straddle hops burpees 10 2X
11s V-ups Superman’s
Teams of 3 Transportation: Weighted sled / KB farmer carry / sandbag. Each PAX chooses Rest of PAX performed exercise called by moving team
Merkin Mix IC Standard / Wide / Close / Diamond
MOLESKINE: Congrats to Pep for highest post count of 2025 and completing at most 50% of each workout.
ANNOUNCEMENTS: March to May CSAUP 50
COT: We prayed
PLAYLIST: Shuffling feet
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The Pain Clock

Date: 2026-03-07 AO: the-castle Q: Strutter PAX: Pep, hambone, Horizon, Mr. Pancake, Strutter, Flipper (Matthew), Butterfingers FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: