Tag: Hambone

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[Iron Giant] Iron Giant

Date: 2026-05-18 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, hambone, Horizon, Steely FNGs: None COUNT: 4 5 min gentle warm up
Thing 1: DONT DROP THE BELL 10 rounds on the minute: 5 kb swings 5 goblet squats 5 lungs Hold bell until end of minute
Thing 2: Carry kbs to pull up area Do pull ups 10, 8, 6, 4, 3, 2
Thing 3: 70lb KB carry 53lb each hand carry 60lb sandbag drag 80lb sandbag toss
Mary: Sit ups x10 Flutter kicks ic x 25 Sit ups x 10 Bycicle x 10 ic Sit ups x 10 Box cutter x 10 ic Sit ups x 10 Rosalita x 10 ic Sit ups x 10
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Running, but at Pep speed. The Pep-alty

Date: 2026-05-14 AO: Green Machine Q: Pep , PAX: Chunks, Squatter, Shania, moneyshot, hambone, Pep, Cowboy, Twinkle toes FNGs: None COUNT: 8 CONDITIONS: Cool, no humidity
WARMUP: None
THE THANG: String of pearls Run around lips comb block. Do an exercise at each corner. First time around 1 rep, second time 2 reps, third time 3 reps. – pull ups – Merkins – Fire hydrants – Windshield wipers
To the hill: 10 squats at bottom, 10 merkins at top 5 squats at bottom, 5 merkins at top
COT: Fox trot’s son moving from sober living to normal life
PLAYLIST: A+ playlist from Cowboy. Songs from his senior year of high school
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[The Discipline] The Discipline – Time for some Ruckercise

Date: 2026-05-13 AO: The Discipline Q: Dilbert , PAX: hambone, Horizon, Dilbert, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: Absolutely perfect
WARMUP: none, get walking
THE THANG: Start your watches and apps to track and get walking about 10 min in remove rucks and farmers carry on right side for 1 min then left side for 1 min, and re-rack your ruck
At “The Hill” lunge walk up it at a slow/moderate pace
At the rest benches – 5 step ups each side (they were a little higher than I expected)
turn around
about 10 min on the way back – farmers carry in the right hand for 1 min and then left hand 1 min and re-rack your ruck
about .5 mile out – Indian walk – last man speed walks to the front up until the crosswalk.
Quick loop to get to time
MARY: 2 min of lunges in the diagonal directions front and backwards
MOLESKINE: Hambone needed more sleep and might have regretting keeping the 45 lb plate in his ruck. Lots of random scat talk… LOL
ANNOUNCEMENTS: check slack
COT: Prayers for health and traveling PAX

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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] 2-ish mile pre-party

Date: 2026-05-09 AO: The Castle Q: Strutter , PAX: Butterfingers, hambone, Steely, Waymo (formerly Space Baby), Strutter FNGs: COUNT: 5 CONDITIONS: Really nice! WARMUP:
THE THANG: 2-ish mile run down the Greenway. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Sisu] AO Launch

Date: 2026-05-07 AO: Sisu Q: Squatter , PAX: Brown Slip, hambone, Mr. Pancake, Waymo (formerly Space Baby), Tanto, Squatter, Steely, Duck Horn FNGs: 1 Duck Horn COUNT: 8 CONDITIONS: Cool & Clear
WARMUP: SSH High knees Butt-kickers WMH Perfect Stretch Merkins Squats
THE THANG: The Murder Court Burpee-Broad-jumps Lunge Walk Bear crawl Politician
Ladder Circuit w/ coupons Reps 5-10-15 Curls OH Press Rows Swings Squats Run
Ab Work BBS Flutter-kicks Heels to Heaven Box cutters
MOLESKINE: Sisu is a Finnish word that can’t be translated to one English word. It’s a mix of grit, resilience, resolve, quiet strength, and courage while enduring hardship and adversity. It’s a stoic determination. This will be the heartbeat of our new AO. It will be the essence of every workout.
ANNOUNCEMENTS: Check Slack
COT: Prayer
PLAYLIST: 90s Rock

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[Tire Station] Tire Station Grand Opening

Date: 2026-05-05 AO: Tire Station Q: Butterfingers , PAX: Country Parkour, Fabuloso, Steely, hambone, Splitter, Dilbert, Mr. Pancake, Cross-stitch, Horizon, Coach Nado, Butterfingers, Chris Lopez FNGs: 1 Chris Lopez COUNT: 12 CONDITIONS: Very nice weather
WARMUP: SSH, imperial walkers, Hillbillies, arm circles, over head claps, squats. Type writers, 10 burpees
THE THANG: partnered up for 10 tire flips while other partner does merkins (x3). 20 of: incline merkins, decline merkins, and step ups (x2). Off to the dip station for 5-10 dips, modified rows, knees to chest (x2), back to tire flips while other partner does squats or merkins, with third round the partner runs while the tire flipper works. Work on our 6 with WWI, flutter kicks, Rosalitas, Superman’s ending with mosey and 5 burpees.
MOLESKINE: enjoying the morning.
ANNOUNCEMENTS: Whites Creek AO start, keep an eye on slack if it’s moved.
COT: keeping Squatter and his M in our prayers!
PLAYLIST: random men’s workout noises.
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[Iron Giant] Iron Giant

Date: 2026-05-04 AO: Iron Giant Q: Dilbert , PAX: hambone, Beary Queen – BQ, Horizon, Dilbert FNGs: None COUNT: 4 CONDITIONS: perfect low 50’s
WARMUP: SSH, Willie Mays
THE THANG: Let’s pull something heavy in the seated position Rounds: 1. Started with 2 45 lb plates (110 lbs total) on the sled. Pulled the sled roughly 50′ each time 2. 2nd round 3 plates (155 lbs total) 3. 3rd round 4 plates (210 lbs total) 4. 4th round 5 plates (255 lbs total) 5. 5th round 6 plates (300 lbs total)
While the PAX was pulling the other pax was doing one of the following – https://www.youtube.com/watch?v=KBfH1pPou6o – 100 lb tombstone grab, squat, and drop (repeat) – Kettlebell swings – Heavy Bat shoulder holds – Jump rope – Battle ropes
MARY: Laying down leg lifts 20 IC Crunch ankle touches 20 IC
MOLESKINE: Beary Queen – BQ offered to make it go quicker by sitting on the sled next time instead.
ANNOUNCEMENTS: Launching tire-station and White’s creek location Tue/Thur this week, the struggle, and check slack for more
COT: Continued spoken and unspoken prayer request and for those who have not committed to F3 yet.
PLAYLIST: 90’s Rock
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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