Tag: Flipper

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[After Hours] After Hours Bootcamp – Not as planned!

Date: 2026-10-20 AO: After Hours Q: Choo Choo , PAX: Strutter, Choo Choo, Flipper FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Stretches, Rocky burposa
THE THANG: 1: Angry bear crawl up the hill with Sand bag; PAX take turns between bear crawl, running, algore.
Everything was going fine till YHC twisted his ankle, Strutter said he knew it was going to happen before it happened. So he takes the blame for it.
2. PAX take turns: SB workout, Abs, Mosey up and down the stairs. I believe we did 3 rounds.
MOLESKINE: Things don’t always go as planned, no matter how much you prepare for it. Adapt and keep moving forward.
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[The Castle] Pre-party Fun Run

Date: 2026-10-10 AO: The Castle Q: Dr. Brown Slip , PAX: Waymo (formerly Space Baby), Happy Trees, Dr. Brown Slip, Flipper FNGs: None COUNT: 4 CONDITIONS: Good enough for running
WARMUP: On your own
THE THANG: Run 2ish miles
MARY: Not this time
MOLESKINE: Nothing but a good time
ANNOUNCEMENTS: Covered in
COT: –
PLAYLIST: Footsteps in the dark
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[After Hours] Tour of the Parl.

Date: 2026-10-13 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Craig! FNGs: 1 Craig! COUNT: 3 CONDITIONS: Pretty warm. WARMUP: SSH IW WM THE THANG: We began with a short mosey to the tunnel for wall sits, air presses, and ankle taps. Mosey to the ruins. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to amphitheater. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to map wall. 10 each IC: Dips Step ups LFL Step ups RFL Mosey up capital steps. 10 each IC: Merkins Standard squats LBCs SDS. Mosey up next set of steps. 10 each IC: Dips Step ups LFL Step ups RFL Mosey across to top of steps. Dips Step ups LFL Step ups RFL Mosey back to startex. MARY: 10 each IC: LBC WWII Flutterkicks MOLESKINE: It’s great to have our second FNG. ANNOUNCEMENTS: Lots of CSAUP events upcoming. Check Slack. COT: Prayers. PLAYLIST:
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[The Castle] The Castle

Date: 2026-10-10 AO: The Castle Q: hambone , PAX: hambone, Waymo (formerly Space Baby), Barney, Hipster, Butterfingers, Flipper, Cross-stitch, Pep, Happy Trees, Mr. Pancake, Makita, Jelly Stone (Indianapolis South), Dr. Brown Slip, Locksmith FNGs: None COUNT: 17 CONDITIONS: Dark, temperate
WARMUP: running + 60 burpees
THE THANG: jogging + tennis court merkins
MARY: run to the tennis courts, 101 sit ups, more running, flutter kicks, etc.
MOLESKINE: prayers for continued growth
ANNOUNCEMENTS: Check out the ML Rose thing for 413 on 10/21
PLAYLIST: Silence is golden
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[After Hours] For Whom the Bell Tolls

Date: 2026-10-06 AO: After Hours Q: Strutter , PAX: Strutter, Flipper FNGs: COUNT: 2 CONDITIONS: Warm and dark. WARMUP: 30) SSH 10)IW 10) WM THE THANG: The AfterHours crew minus Choo Choo tonight worked hard on our upper body tonight so we will look good in our Batman suits. A short mosey to the tunnel for a 45 second BTTW. We continued our mosey to the ruins. Using the columns as our waypoints, we started an upward ladder of exercises. We added 1 rep, and 1 exercise for each column. Column Exercise 1. Inclined Merkins 2. Dips 3. Declined Merkins 4. StepUps LF 5. StepUps RF 6. Diamond Merkins 7. Wide Grip Merkins 8. LBCs 9. 10 Burpees OYO
MARY: 30 Flutterkicks 10 regular speed, 10 lightning speed, and 10 slo-mo. MOLESKINE: An interesting thing happened down at the columns. Bells. There are bells at the top of the columns. They played a short song. Chimed 8X at 8:00, and then played the TN state song🎵 , Rocky Top. You just never know what you will see or hear at #AfterHours ANNOUNCEMENTS:
COT: Prayers! PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-09-29 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper FNGs: COUNT: 2 CONDITIONS: nice
WARMUP: side straddle hop, ankle circles, hip circles, and Michael phelps
THE THANG: mosey to the other side of the train tracks, lunge up a walkway, bear crawl down. One wall sits while the other does 30 burpees and then switches. Next phase. Up with lunges, 10 merkins, down crab crawls. Wall sits while the other does 20 burpees; switches.
MARY: Cross Rosa Parks, up the stairs, 20 jumping squats, cross the walkway path, 20 low and slow squats, down the hill, 20 squats. Next phase, up, 20 LBCs, walkway, then 20 merkins, down the hill, 20 crunches. Cross Rosa. 15 dips, quick mosey.
MOLESKINE: Six inch hold, then plank to recover.
ANNOUNCEMENTS: Tussle and Spartan are coming
COT: prayers over ourselves and our families.
PLAYLIST: No fear by Jon Reddick and Hero by Enrique E.
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Tire Station Bootcamp

Date: 2026-09-22 AO: Tire Station Q: Locksmith , PAX: Happy Trees, Cross-stitch, Splitter, Horizon, Locksmith, Steely, Flipper FNGs: None COUNT: 7 CONDITIONS:
WARMUP: Micheal Phelps Good Mornings Short Mosey
THE THANG:
10 tire flips out 10 Merks 10 tire flips back 10 Merks 10 tire flips out 10 decline Merks 10 tire flips back 10 decline Merks 10 tire flips out 10 Carolina dry docks 10 tire flips back 10 Carolina dry docks Mosey 10 incline rows on bar / 10 Merks (x3) Repeat tire flips out schedule dropping to sets of 5 on the flip side Mosey You call it for final 6min on your 6 Superman’s/planks/dead bugs/A Franklin’s/missing a couple there/Merks for final 30sec
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Pre-party run

Date: 2026-09-19 AO: The Castle Q: Strutter , PAX: Happy Trees, hambone, Flipper, Waymo (formerly Space Baby), Strutter, Dr. Brown Slip, Rewind FNGs: 1 Rewind COUNT: 7 CONDITIONS: Still hot WARMUP:
THE THANG: 2-ish mile OAB MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-09-19 AO: The Castle Q: Makita , PAX: Makita, Mr. Pancake, Happy Trees, Barney, SalPal, hambone, Locksmith, Butterfingers, Steely, Flipper, Waymo (formerly Space Baby), Creatine, Dr. Brown Slip, Dilbert, Pep, Strutter, Rewind FNGs: 1 Rewind COUNT: 17 CONDITIONS: Moist :sweat_drops:
WARMUP: 15 SSH, Forward Fold, Willy Mays Hayes, Good Mornings on your own, 15 Imperial Walkers, 15 Hillbillies
THE THANG: Mosey to Parking Lot right by the Police car. “Nothing illegal going on here Officer :male-police-officer:” 25 Squats, Side Shuffle to the Police Car ish. 25 Merkins, Bear Crawl back to start 25 Lunges (Each leg is half), caricoa to Police car 25 Mountain Climbers, Sprint back to start Repeat from bottom to top.
Very quick 5 count.
25 Squats, Run to the Memorial Wall and back 25 Merkins, Run to the Memorial Wall and back 25 Walking Lunges towards Memorial Wall, run remainder of the way and back 25 LBC’s run up the hill and back 10 Burpees and run up the hill and back
MARY: She was present. Steely thought we were done. :face_palm2:
MOLESKINE: My speaker is not a giveaway Dr. Brown Slip :mullet:
ANNOUNCEMENTS: CSAUP 21, Spartan Race, Tennessee Tussle, Struggle 007…Check Slack…
COT: Prayers for Pep and his recovery, Squatter and his family, everyone’s travels, and any other prayers mentioned and not mentioned.
PLAYLIST: https://open.spotify.com/playlist/4Zt1uqy3L9Zt6yVmk2fl3J?si=94693a3824184ad1&pt=4927639ad547895268af2d3dbfbc1e72

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[After Hours] After Hours Bootcamp

Date: 2026-09-15 AO: After Hours Q: Strutter , PAX: Flipper, Goose, Strutter, Choo Choo FNGs: COUNT: 4 CONDITIONS: Hot, still hot. WARMUP: 25 SSHs IC 15 IWs IC 10 Windmills IC THE THANG: Mosey to the Capital steps. Stop at the top for a short plank. Mosey to the parking lot on the RS of the Capital. We found “the bottom”, and moseyed a bit further to find “the top”. The workout was 11s. Starting from the top with 10 burpees, and the bottom with 1 jump squat. MARY: 10 LBCs 20 Flutterkicks 10 Rrrrrrrrrrosalitas MOLESKINE: Be thankful that we are all capable of doing hard things. ANNOUNCEMENTS: Check Slack COT:
PLAYLIST: