Tag: Hambone

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[Iron Giant] Iron Giant

Date: 2026-06-29 AO: Iron Giant Q: Dilbert , PAX: Coach Nado, Country Parkour, Dilbert, hambone, Horizon FNGs: None COUNT: 5 CONDITIONS: Warm and swampy already
WARMUP: 20 SSH, Good mornings, Slow/large Arm circles, Micheal Phelps
THE THANG: Each PAX has a heavy bag and a lighter weight
Squat thrust (throwing the big bad as far as you can) 10 of each – Curls – Shoulder press – Triceps Press Walking lunges to the big bag you threw – Bent over rows
Repeat 3 times 50 Big boy sit-ups (Q got a wild cramp and changed the future plan)
We did the primary thang 5 times!!! That is a lot of weight thrown around.
But in between the sets of 3 we did RDL – 40 (20 per side) Side bends – 25 each side Super man 40 (4 rounds of 10)
MARY: standing calf raises
MOLESKINE: Q got smoked from those BBSU and the heat coming in is going to be brutal.
ANNOUNCEMENTS: 4th of July fun at the-castle 11th of July Convergence, try to be there Prayers for Squatter and family
PLAYLIST: 90’s/00’s rock bangers.
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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
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[The Discipline] The Discipline

Date: 2026-06-24 AO: The Discipline Q: hambone , PAX: hambone FNGs: None COUNT: 1 CONDITIONS: solo
WARMUP: no
THE THANG: run / walk
MARY: no
MOLESKINE:
YHC showed up solo. Had a headache. Didn’t feel like doing it.
Did it anyway.
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[Iron Giant] Iron Giant Ass Breaker

Date: 2026-06-22 AO: Iron Giant Q: hambone , PAX: hambone, Country Parkour, Horizon, John, Gorgeous, Oboe FNGs: None COUNT: 6 CONDITIONS: wet enough
WARMUP: .5 mile run
THE THANG: bag work
MARY: under the shelter
MOLESKINE: show up when it’s raining and you get a cool sky
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[The Castle] The Castle – SIT UP

Date: 2026-06-20 AO: The Castle Q: hambone , PAX: hambone, Makita (Anderson Fader), Butterfingers, Concretia – F3 Paulding, Flipper, EHarmony (F3 Chattanooga), Barney, g-string, Crash (Denver South), Horizon, Steely, Waymo (formerly Space Baby), Locksmith, Strutter, Hammer, 2 FNGs: 1 2 COUNT: 16 CONDITIONS: not too bad–too many mosquitos
WARMUP: lol no–just pank
THE THANG: run and sit ups
MARY: just a bit
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle pre-party run

Date: 2026-06-20 AO: The Castle Q: Strutter , PAX: Strutter, Locksmith, Waymo (formerly Space Baby), Concretia – F3 Paulding, Steely, hambone, Flipper (Matthew), Hammer FNGs: COUNT: 8 CONDITIONS: Wonderful WARMUP:
THE THANG: 2+ miles. Varied paces and start times. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair – THE FINAL RUN!!!

Date: 2026-06-16 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Decaf, Barney, Pearl (Jonathan Halter), hambone, Red Skull, Chunks, Pom Pom, Toe Jam, Gristle, Clueless, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Boogie Man, Puffy FNGs: None COUNT: 19 CONDITIONS: Perfect weather for a 3 mile run – 63 and low humidity
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
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[Iron Giant] Iron Giant – Time Under Tension

Date: 2026-06-15 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Beary Queen – BQ, hambone, Horizon, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS:perfect
WARMUP: SSH 20 IC and good mornings
THE THANG: Time Under Tension (43 min) Grab a heavy bag (55-80 lbs) and a lighter one (20-40 lbs)
and we start walking about every 5 or so min drop the weights and perform the following
10 Merkins 10 Bent over rows 10 Shoulder press 10 Curls 10 BB SU or continue until the last PAX finishes their 10
Rinse and repeat and we got in 8 stops.
MARY: no time
MOLESKINE: Not much mumble chatter today
ANNOUNCEMENTS: Check slack, lots to name
COT: Prayers for Squatter, Horizon’s daughter’s wedding this weekend, and the PAX health
PLAYLIST: None today
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[The Castle] Pre-party run

Date: 2026-06-13 AO: The Castle Q: Strutter , PAX: Strutter, hambone, Waymo (formerly Space Baby), SalPal, Horizon, Dr. Brown Slip, Steely FNGs: COUNT: 7 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: 2+ miles. Various paces. MARY:
MOLESKINE: Seeing the growth on the north side of Nashville is an incredible sight to see. ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Discipline] The Discipline

Date: 2026-06-10 AO: The Discipline Q: Butterfingers , hambone PAX: hambone, Country Parkour, Butterfingers, Chief FNGs: None COUNT: 4 CONDITIONS: Like a nice warm blanket
WARMUP: none
THE THANG: get to ruckin 2.6 miles
MARY:
MOLESKINE: great conversation, even a 10 y/o can do this and kill at it
ANNOUNCEMENTS:
COT: Squatter’s wife.
PLAYLIST: