Tag: Hambone

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[The Discipline] The Discipline

Date: 2026-04-22 AO: The Discipline Q: Horizon , PAX: Butterfingers, Horizon, hambone FNGs: None COUNT: 3 CONDITIONS: Low 50s, slight breeze
WARMUP: mumblechatter
THE THANG: 2 mile ruck ending with overhead hold with the ruck, squats, and merkins
MOLESKINE: buzzards are great for removing roadkill – initiated after stepping over a squirrel :chipmunk: Rucking in the dark and animal jump scares
ANNOUNCEMENTS: Holy Smoker’s this Thursday. Whites Creek and Hendersonville AOs official start in two weeks. Murder Mile this Thursday morning. Check Slack for details.
COT:
PLAYLIST: good convo
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[Iron Giant] Iron Giant

Date: 2026-04-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, hambone, Country Parkour, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: cool, no breeze
WARMUP: simple mosey
THE THANG: Tabata time Several stations – 1:20 on & 20 sec rest to next move Curl Shoulder press WWI Sit up Bent over row Upright row squats lunges
MOLESKINE: lots of talk about not always ready to give it a 10, but still give it a go and do it. Some days you are just a 6 or 7….
ANNOUNCEMENTS: check slack
COT: Prayers for health both in our bodies, minds and relationships.
PLAYLIST: mixed hits
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Bomber

Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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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[Iron Giant] Iron Giant

Date: 2026-04-13 AO: Iron Giant Q: Horizon , PAX: hambone, Horizon, Dilbert FNGs: None COUNT: 3 CONDITIONS: upper 60s with a slight breeze and throw in a few rain drops
WARMUP: Willie Mayes, Apollo Ohno into runners stretch, Cossack squats, Good mornings, SSH
THE THANG: Each PAX carrying a sand bag, brisk walk with intervals of step ups, squats, burpees, merkins, curls, overhead press, upright rows over a one plus mile loop. Ended with WW2 Sit-ups, Flutter kicks, American hammers, Willie Mayes and Good mornings.
MOLESKINE: Why did I grab the 80lb sandbag?
ANNOUNCEMENTS:
COT: Horizon – Safe travels
PLAYLIST: mumblechatter

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[The Castle] Pre-party run.

Date: 2026-04-11 AO: The Castle Q: Strutter , PAX: Brown Slip, Squatter, Chunks, Cross-stitch, Strutter, hambone FNGs: COUNT: 6 CONDITIONS: Perfect WARMUP: Run THE THANG: 2 mile OAB run. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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 Discipline] The Discipline – Speed Ruck

Date: 2026-04-08 AO: The Discipline Q: hambone , PAX: Country Parkour, Butterfingers, Steely, Horizon, Dilbert, Mr. Pancake, hambone FNGs: None COUNT: 7 CONDITIONS: Early April conditions
THE THANG: Speed Ruck
MOLESKINE: further and faster than we thought
ANNOUNCEMENTS:
COT: :palms_up_together:
PLAYLIST: lol no
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Bomber – Run and Situps

Date: 2026-04-03 AO: Bomber Q: hambone , PAX: Hedwig, DintyMoore, Vector, CubCadet, hambone, Papa Bear FNGs: None COUNT: 6 CONDITIONS: Warmish
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
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Tortoise and Hair

Date: 2026-04-07 AO: Tortoise and Hair Q: Red Skull , PAX: Brown Slip, Crawlspace, Barney, Hipster, Right Said, Chunks, Pearl (Jonathan Halter), Wham-O, Red Skull, hambone, Decaf, SalPal, Young and Restless, Squid (Boise), Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 22 CONDITIONS: Perfect PR weather, 46 with a hint of a sunrise
WARMUP: Led by Cheese Wiz who took us through the standard pre-run activities
THE THANG: RUN!!!
MOLESKINE: We had five out of eight 4:13 Strong guys set a PR today, and 7 out of 8 finished below 30 mins. This is by far the fastest class we have had. Next week, everyone finishes sub 30!
ANNOUNCEMENTS: The Standing Strong Dinner is this Thursday. If you are interested in joining us, let me know. We have a few available seats.
Signing Day for this class will be Friday, 4/17. Make plans to enjoy the celebration and stick around for some lunch and fellowship. We will begin the ceremony at 11:30am.
COT: Prayers for strength, healing and guidance