Date: 2026-09-27 AO: Sunday Eddy Ruck Q: Roadkill , PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
The Knoll
Date: 2026-09-29 AO: The Knoll Q: Malibu , PAX: Papa Bear II, Juicy J, Sooie, AAA, Malibu, Pebbles, Creamsicle FNGs: None COUNT: 7 CONDITIONS: mid-50s- warm enough for short sleeves+shorts, cold enough for a cone-fire to stay warm
WARMUP: SSH, slow-squats, slow Mericans, BAC/BBAC
THE THANG: Hero WOD in honor of Tennessean Alvin York’s 1918 exploits in France that resulted in his award of the Medal of Honor. By sheer power of his will, he captured 132 enemy prisoners. This workout was structured on two sets of numbers connected to his fateful day:
(1) The Seventeen: 3x Rounds of 17*(Squats, Mericans, and WWI’s). York was one of seventeen sent to out maneuver a German battalion’s sized machine gun emplacement. Immediately, half of his unit were killed or wounded. Leading the rest, York used every skill and amount of grit to win the day. (2) The 132: Partners- P1 does a sandbag or partner carry to the end of the lot and back while P2 banks reps (rotate merkins, overhead press, big boys). Swap. Each pair did 132 total per exercise. By power of his will, York captured 132 prisoners of war and returned them to his base.
MARY: Final 7 minutes of abs, with a minute of dealer’s choice per man.
MOLESKINE: York had to wrestle with his conviction that God had a mission for him in uniform. He went up a mountain to pray and discern, and came back with a stronger conviction of service, to his God and his nation. Life has difficult seasons, and refining beliefs in these seasons can be difficult. What’s one belief about yourself that is holding you back? Find one in your mind, test it, and inject some order to it so that you can be ready for whatever you are called to do. You don’t have to go up a mountain like in York’s example, but he shows us that it is both possible and good.
ANNOUNCEMENTS: Check Slack, esp for departure times for the Bellevue Trains :steam_locomotive: :burpee::+1:
COT: Prayers lifted for those in need, those providing need, and those affected by furloughs.
PLAYLIST: I prepared coffee, not tunes.
WARMUP: SSH, slow-squats, slow Mericans, BAC/BBAC
THE THANG: Hero WOD in honor of Tennessean Alvin York’s 1918 exploits in France that resulted in his award of the Medal of Honor. By sheer power of his will, he captured 132 enemy prisoners. This workout was structured on two sets of numbers connected to his fateful day:
(1) The Seventeen: 3x Rounds of 17*(Squats, Mericans, and WWI’s). York was one of seventeen sent to out maneuver a German battalion’s sized machine gun emplacement. Immediately, half of his unit were killed or wounded. Leading the rest, York used every skill and amount of grit to win the day. (2) The 132: Partners- P1 does a sandbag or partner carry to the end of the lot and back while P2 banks reps (rotate merkins, overhead press, big boys). Swap. Each pair did 132 total per exercise. By power of his will, York captured 132 prisoners of war and returned them to his base.
MARY: Final 7 minutes of abs, with a minute of dealer’s choice per man.
MOLESKINE: York had to wrestle with his conviction that God had a mission for him in uniform. He went up a mountain to pray and discern, and came back with a stronger conviction of service, to his God and his nation. Life has difficult seasons, and refining beliefs in these seasons can be difficult. What’s one belief about yourself that is holding you back? Find one in your mind, test it, and inject some order to it so that you can be ready for whatever you are called to do. You don’t have to go up a mountain like in York’s example, but he shows us that it is both possible and good.
ANNOUNCEMENTS: Check Slack, esp for departure times for the Bellevue Trains :steam_locomotive: :burpee::+1:
COT: Prayers lifted for those in need, those providing need, and those affected by furloughs.
PLAYLIST: I prepared coffee, not tunes.
The Eddy
Date: 2026-09-28 AO: The Eddy Q: Motorola , PAX: Roadkill, Juicy J, Splash, Motorola, FLO FNGs: None COUNT: 5 CONDITIONS: Chilly
THE THANG: Ensworth Route
MOLESKINE:
www.thelifecoachschool.com/self-coaching-model-guide
CTFAR
Circumstances trigger Thoughts produce Feelings generate Actions cause Results
ANNOUNCEMENTS: gruesome-newsomnew AO
THE THANG: Ensworth Route
MOLESKINE:
www.thelifecoachschool.com/self-coaching-model-guide
CTFAR
Circumstances trigger Thoughts produce Feelings generate Actions cause Results
ANNOUNCEMENTS: gruesome-newsomnew AO
[Pain Train] The new King has arrived!
Date: 2026-09-25 AO: Pain Train Q: Wolfpack , Siri PAX: Shakira, Chili Dip, Sooie, Siri, Juicy J, Officer Dangle, Wolfpack, Derby, Bulldog, Argggg, Booch, Paper Trail FNGs: 2 Booch, Paper Trail COUNT: 12 CONDITIONS: lovely
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!
The Eddy
Date: 2026-09-21 AO: The Eddy Q: Stubs , PAX: Juicy J, Stubs, Motorola, Roadkill FNGs: None COUNT: 4 CONDITIONS: warm
WARMUP:
THE THANG:steady
MARY:
MOLESKINE: “Give every day the chance to be the most beautiful day of your life” ANNOUNCEMENTS:
COT:cold brew and prayers
PLAYLIST: birds
WARMUP:
THE THANG:steady
MARY:
MOLESKINE: “Give every day the chance to be the most beautiful day of your life” ANNOUNCEMENTS:
COT:cold brew and prayers
PLAYLIST: birds
Climbing Everest
Date: 2026-09-23 AO: Insane Train Q: Wolfpack , PAX: 2 a dayz, Choo Choo, Chili Dip, Sooie, INCHWORM, Bulldog, Roadkill, Wolfpack, Derby, Juicy J, Argggg, El Capitan, Half Lyfe, Sharpshooter FNGs: 1 Sharpshooter COUNT: 14 CONDITIONS: little mist. Perfect temp.
WARMUP: ssh and stretches while we wait for Sharpshooter to roll in from his armadillo fight
THE THANG: sandbag carry to bottom of Mt. Everest.
10 SB Rows 10-20yard SB lunges 10 SB Presses
Repeat to top of hill
SB carry back to startex
MARY: Nah
MOLESKINE: tried to keep it quiet through the neighborhood. May have spooked an old lady or two.
ANNOUNCEMENTS: 9Square tourney Friday at pain-train Juicy J has a Titans 5k on Saturday so message him if ya want to join (and birthday brunch) New AO naming workout Saturday morning – message Half Lyfe for deets
COT: big mountains are hard to climb, but it’s worth it for the view. Go climb something big today.
PLAYLIST: grunting
WARMUP: ssh and stretches while we wait for Sharpshooter to roll in from his armadillo fight
THE THANG: sandbag carry to bottom of Mt. Everest.
10 SB Rows 10-20yard SB lunges 10 SB Presses
Repeat to top of hill
SB carry back to startex
MARY: Nah
MOLESKINE: tried to keep it quiet through the neighborhood. May have spooked an old lady or two.
ANNOUNCEMENTS: 9Square tourney Friday at pain-train Juicy J has a Titans 5k on Saturday so message him if ya want to join (and birthday brunch) New AO naming workout Saturday morning – message Half Lyfe for deets
COT: big mountains are hard to climb, but it’s worth it for the view. Go climb something big today.
PLAYLIST: grunting
Sunday Eddy Ruck Ruck
Date: 2026-09-20 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Stubs, Dangle, Roadkill FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: 3 mi walk for Juicy then home for a Mrs Juicy birthday special.
The rest went on to dominate 5+ miles.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG: 3 mi walk for Juicy then home for a Mrs Juicy birthday special.
The rest went on to dominate 5+ miles.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Atlantis Ultimate
Date: 2026-09-17 AO: Atlantis Q: Juicy J , Shakira PAX: sooner, Shakira, Subway, Bulldog, porcelain, DintyMoore, Juicy J, Cherry Maguire FNGs: None COUNT: 8 THANK YOU Shakira for this epic backblast write up!!!! :laughing::laughing::rolling_on_the_floor_laughing::rolling_on_the_floor_laughing:
CONDITIONS:
WARMUP:
THE THANG:Backblast! Convergence: Rescue Juicy J DATE: 2026-09-17 AO: The Knoll Q: Shakira, Juicy J PAX: Bulldog Shakira Juicy J Cherry Maguire sooner porcelain DintyMoore Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
CONDITIONS:
WARMUP:
THE THANG:Backblast! Convergence: Rescue Juicy J DATE: 2026-09-17 AO: The Knoll Q: Shakira, Juicy J PAX: Bulldog Shakira Juicy J Cherry Maguire sooner porcelain DintyMoore Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Convergence: Rescue Juicy J
Date: 2026-09-17 AO: The Knoll Q: Shakira , Juicy J PAX: Bulldog, Cherry Maguire, porcelain, DintyMoore, Shakira, sooner, Juicy J, Subway FNGs: None COUNT: 8 CONDITIONS: A bit dark for hurling a piece of plastic at each other’s faces.
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
WARMUP: Arm circles, karoake, jaw warmups while trashtalking atlantis
THE THANG: A WORLD RECORD SETTING GAME — most drops in 30 minutes of play. After an opening flurry of points, the game remained deadlocked at 2-2. Team Knoll suffered a brutal, yet potentially predictable blow when Juicy J ripped his hamstring halfway through the match leaving a depleted defense. At this point, the abandoned Knollians in attendance were ready to change Juicy’s F3 name to “Benedict Arnold.”
Determined to fight on, Bulldog and I (with some friendly help from DintyMoore) began to rush the frisbee up the field. With time running out, we hurled a deep desperation pass that looked to be falling to the ground when out of nowhere we saw —a bird—a plane—no! it was a one-legged Juicy rising into the sky like a majestic crane. If only The Banker had been there to record the moment in his birdwatching app.
Jumping on just one leg, he managed to gracefully snare the frisbee and keep our hopes alive! Inspired by our friend turned enemy turned friend, we rallied and scored two goals in quick succession to give the Knoll a 4-2 victory! Here’s to you Juicy and Bulldog:saluting_face:
Big thanks to the guys from Atlantis for hosting us!
Wise man told me don’t argue with fools
Date: 2026-09-16 AO: Insane Train Q: Puzzlah , PAX: Hooters, Puzzlah, Bulldog, Juicy J, El Capitan, Derby, Roadkill, Sooie, Argggg FNGs: None COUNT: 9 CONDITIONS: moist
WARMUP: 1) Mosey lap 2) Good Mornings 3) last man up one lap 4) Squats IC 5) last man up with sandbag one lap 6) up downs, push ups
THE THANG:
5 min burpee test 45 on, 15 off Try to hold that first number all 5 rounds
Sandbag complex: 10 DLs 10 hang cleans 10 push press 10 alternating V-ups Run length of parking lot X3
Sandbag Beep test Standard beep tests are 20 meters Start at 10 m to get warmed up, after 3 rounds, 12.5 m, next round, 15, then did full 20. Once beep was missed, pax was instructed to drop sandbags and keep running to failure
MARY: Stretch
MOLESKINE: Listened to Jay-Z’s The Blueprint, which was released on 9/11/2001, just over 25 years ago. Celebrated YHC’s 17th anniversary of moving to Nashville Closed out with Wilco’s Jesus, etc. from Yankee Hotel Foxtrot, which was scheduled to be released also on 9/11 but was pushed back last second, but people complained that it foretold the events of 9/11 and/or mocked it, when in reality just an odd set of eerie connections.
Asked Pax to reflect on their paths.
ANNOUNCEMENTS:
COT:
PLAYLIST: %5B**https%3A//open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link**%5D(https://open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link)
%5Bhttps%3A//open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link%5D(https://open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link)%20
WARMUP: 1) Mosey lap 2) Good Mornings 3) last man up one lap 4) Squats IC 5) last man up with sandbag one lap 6) up downs, push ups
THE THANG:
5 min burpee test 45 on, 15 off Try to hold that first number all 5 rounds
Sandbag complex: 10 DLs 10 hang cleans 10 push press 10 alternating V-ups Run length of parking lot X3
Sandbag Beep test Standard beep tests are 20 meters Start at 10 m to get warmed up, after 3 rounds, 12.5 m, next round, 15, then did full 20. Once beep was missed, pax was instructed to drop sandbags and keep running to failure
MARY: Stretch
MOLESKINE: Listened to Jay-Z’s The Blueprint, which was released on 9/11/2001, just over 25 years ago. Celebrated YHC’s 17th anniversary of moving to Nashville Closed out with Wilco’s Jesus, etc. from Yankee Hotel Foxtrot, which was scheduled to be released also on 9/11 but was pushed back last second, but people complained that it foretold the events of 9/11 and/or mocked it, when in reality just an odd set of eerie connections.
Asked Pax to reflect on their paths.
ANNOUNCEMENTS:
COT:
PLAYLIST: %5B**https%3A//open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link**%5D(https://open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link)
%5Bhttps%3A//open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link%5D(https://open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link)%20