Tag: Flipper

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[The Castle] The Castle Oh Hill No!

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Barney, Pep, Dr. Brown Slip, Horizon, Flipper, Hipster, Strutter, Chunks FNGs: COUNT: 8 CONDITIONS: Its a beautiful day! WARMUP: 10 each IC SSH IW Vegetable Pickers THE THANG: Mosey to the base of the hill. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-07-28 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 Side straddle hops Typewriter Downward dog Arm circles
Mosey around the bicentennial mall – one lap. Strategery time.
On the other side of the street, do the following. We will attack the castle together as follows: Run up the hill once, down, 20 merkens in cadence, holding a squat until all are down. X2 Third hill, cross the barrier of the steps and go to the next level.
Next level, bear crawl over pathway while one man holds a wall sit and one man holds a plank. All must complete each challenge. 2nd time – Crab crawl over pathway while partners hold a plank, wall sit. Switch. 30 count.
Final level – up the steps on the right side. 10 burbees in cadence. Down the steps on the left side. Hold squat at the bottom until all are done. 10 merkins at the top on the second time.. Once done, all the way down. Cross the street.
You have now completed the game!
Great job!
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[The Castle] Pre-party run

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Flipper, Chunks, Strutter FNGs: COUNT: 4 CONDITIONS: A really pleasant morning. WARMUP:
THE THANG: A fast 2 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-07-21 AO: After Hours Q: Strutter , PAX: Strutter, Phillip Taylor, Choo Choo, Squatter, Flipper FNGs: COUNT: 5 CONDITIONS: Dark skies towards the end, but the rain held off. WARMUP: 20 SSH IC 20 IW IC 10 Windmills IC THE THANG: Mosey across the street to the top of the stairs, 10 burpees OYO. Mosey back down, Squatter found a shortcut so he went back for some extra steps. Mosey to the tunnel for a set of wall sits, air presses, and ankle touches. Mosey to the ruins, 10 each IC Irkins and derkins. Mosey back to the map. Four corners. SW corner, merkins, lunge walk to… SE corner, standard squats, broad jump burpees to… NE corner, diamond merkins, Bernie to… NW corner, Slow Deep Squats w/ a 30 second resting squat to finish, duck walk to… SW corner, Mahktar N’Deaye, sprint to… SE corner, Mosey to tunnel for more wall sits and a 30 second BTTW. Mosey back to the map. MARY: Flutterkicks and Rrrrrrrrrosalitas. MOLESKINE: There were a few weeks that I thought about discontinuing Afterhours. I was afraid it would never catch on. With 5 this week, it’s starting to build some momentum. I’m glad I stuck it out. ANNOUNCEMENTS: CSAUP 50. Get on a team! Our FNG from the Castle is now Happy Trees. COT: Prayers for Squatter’s MiL and FiL. They are really struggling. Of course for him and his 2.0 as well. PLAYLIST:
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[The Castle] Pre-party run

Date: 2026-07-18 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Steely, Flipper, hambone FNGs: COUNT: 5 CONDITIONS: HOT and humid.
WARMUP:
THE THANG: 2-ish miles
MARY: ran right into Mr. Pancakes beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

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[The Castle] The Castle – Freedom 250 (or 300)

Date: 2026-07-04 AO: The Castle Q: hambone , PAX: Flipper, Pep, Juicy J, hambone, Fabuloso, Horizon, Makita (Anderson Fader) FNGs: None COUNT: 7 CONDITIONS: Summer Gloom–hazy, muggy, daunting. Horizon showed up guns-out, and Pep made a comment about him being good-looking or something #truthnugget
WARMUP: run. stop. warm-o-rama. I’m proud to announce that Juicy J did his first Hillbilly’s ever; I’m proud to spread North Country culture. Flipper had objections, though unstated, about 50 squats being “a warmup exercise”.
THE THANG: Dora-focused. Team up. 100 push ups, 200 squats, 300 sit ups. Run about .35 miles in between. Makita (Anderson Fader) started out with blazing speed, but I think the chatter with Juicy J slowed him down. If Mak ever shows up to coffee, we’ll help him with that stamina.
MARY: Finish with SITUPS. YHC gave the crew a warning to take a break, and Fabuloso kindly thanked YHC for such a proper warning before we closed out with some Mary. Pep said “WhUt’S tHE PoiNT? We’RE jUSt guNna gO uNtIL tIMe!” and in fact we did not. But we did bang out 50.
COT / MOLESKIN: Freedom isn’t free. We thank God for the small opportunity that we have to get a shot to live free. Rent is due everyday, and it starts with our health and fitness. May there be 250 more years for our country.
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[The Castle] Pre 4th of July party beat down. Ultimate football 🏈

Date: 2026-07-03 AO: The Castle Q: Dilbert , PAX: Flipper, Makita (Anderson Fader), Locksmith, Dilbert, Fabuloso, Chunks, Derivative, House money, Chief, John (all 2.0s) FNGs: None COUNT: 10 (2 HS boys joined half way) CONDITIONS: warm and humid
WARMUP: SSH & good mornings
THE THANG: 55 min of ultimate football When the ball dropped we did 5 merkins, switched to squats, then BBSU, back to squats
MARY: none
MOLESKINE: lots of laughter, dropped easy passes. Chief didn’t know Dilbert could jump that high, and trash talking
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: 90s and 2000s rock

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[After Hours] After Hours Bootcamp

Date: 2026-06-30 AO: After Hours Q: Strutter , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 CONDITIONS: HOT WARMUP: 10 IC SSH IW WM THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-06-27 AO: The Castle Q: Cross-stitch , PAX: Waymo (formerly Space Baby), Pep, Barney, Cross-stitch, Dilbert, hambone, Locksmith, Fabuloso, Flipper, Horizon FNGs: None COUNT: 10 CONDITIONS: perfect
Warm-O – SSH x30 IC – Imperial Walkers x20 IC – Windmills x15 IC – Moroccan Night Clubs x20 IC – Merkins x10 OYO – Mosey to the workout
1996 Ladder Station 1 – Merkins: Start at 1 rep and increase by 1 each round (1, 2, 3…10). Run to station 2 – 9 Big Boys – 9 Carolina Dry Docks – 6 Burpees Run back to and station 1 and repeat until you finish 10 Merkins.
30 Years Around the World Station 1 – 30 Merkins – Bear Crawl to Station 2 Station 2 – 30 Squats – Lt. Dan to Station 3 Station 3 – 30 Big Boys – Crab Walk to Station 4 Station 4 – 30 lunges
Mary – Hello Dollies x30 IC – Flutter Kicks x30 IC – American Hammers x30 IC
Recover
ANNOUNCEMENTS: check slack
PLAYLIST: billboards top-100 from 1996