Tag: Pep

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[The Castle] The Castle – Freedom 250 (or 300)

Date: 2026-07-04 AO: The Castle Q: hambone , PAX: Flipper, Pep, Juicy J, hambone, Fabuloso, Horizon, Makita (Anderson Fader) FNGs: None COUNT: 7 CONDITIONS: Summer Gloom–hazy, muggy, daunting. Horizon showed up guns-out, and Pep made a comment about him being good-looking or something #truthnugget
WARMUP: run. stop. warm-o-rama. I’m proud to announce that Juicy J did his first Hillbilly’s ever; I’m proud to spread North Country culture. Flipper had objections, though unstated, about 50 squats being “a warmup exercise”.
THE THANG: Dora-focused. Team up. 100 push ups, 200 squats, 300 sit ups. Run about .35 miles in between. Makita (Anderson Fader) started out with blazing speed, but I think the chatter with Juicy J slowed him down. If Mak ever shows up to coffee, we’ll help him with that stamina.
MARY: Finish with SITUPS. YHC gave the crew a warning to take a break, and Fabuloso kindly thanked YHC for such a proper warning before we closed out with some Mary. Pep said “WhUt’S tHE PoiNT? We’RE jUSt guNna gO uNtIL tIMe!” and in fact we did not. But we did bang out 50.
COT / MOLESKIN: Freedom isn’t free. We thank God for the small opportunity that we have to get a shot to live free. Rent is due everyday, and it starts with our health and fitness. May there be 250 more years for our country.
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Bomber

Date: 2026-07-03 AO: Bomber Q: DintyMoore , PAX: Firefox, Pep, CubCadet, Vector, DintyMoore, Tim the Toolman, Steam Punk FNGs: None COUNT: 7 CONDITIONS: Cool
WARMUP: Run to Qs house to wake him up and stretch
THE THANG: 125 yard run up/down 50 merkins 125 yard run up/down 50 squats 125 yard run up/down 50 mountain climbers 125 yard run up/down 50 lunges 125 yard run up/down 50 second plank
One pitch banana ball w burpees every three outs
MARY: n/a
MOLESKINE:
ANNOUNCEMENTS: convergence happening soon
COT: prayers for Squatter and round of gratitude
PLAYLIST:
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Middle Tooth

Date: 2026-06-30 AO: Middle Tooth Q: Pep , PAX: Esposa, Pep, sooner, DrRupp, Toothless, Topanga (Scott), @speedo FNGs: 1 @speedo COUNT: 7 CONDITIONS: July- humid
WARMUP: Little baby arm circles Imperial walkers Good morning
THE THANG: Dora a Tre Partner of three Two exercise stations One partner at each station Third partner is timer, runs from one station to the other and swaps with partner at that station – exercise – First – 200 pull ups – 300 wojo (jump squats with a slap of the floor) – second – 200 hand release mericans – 300 windshield wipers (each side a half) – 11’s – Squats – Lieutenant dans

ANNOUNCEMENTS: – Next week convergence with iiipilars – July 11 slt hand off at percy Warner stairs
COT: – toothless child on the way

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Mule Shot Co-Q with no Mule

Date: 2026-06-25 AO: Green Machine Q: moneyshot , moneyshot PAX: Black Lung, Pep, Shania, moneyshot, Grape FNGs: None COUNT: 5 CONDITIONS:
WARMUP: ssh gm wmh
THE THANG:Dora: 100s mule kicks mule presses mule humpers Money Merkins Money Climbers Money Ladders Money Hammers
Mule stairs sit up and burpee at each corner
Elevens Squats WW1
MARY:
MOLESKINE:
ANNOUNCEMENTS: BlackLung is now distinguished chair holder
COT:
PLAYLIST: at one point pep asked is this what you were last listening to in the 90s?
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Sweatimus Prime

Date: 2026-06-29 AO: Westeros Q: Firefox , PAX: SalPal, Pep, Makita (Anderson Fader), Tim the Toolman, CubCadet, Sherlock, Spinal Tap, Papa Bear, Chunks, DintyMoore, Squatter, Firefox FNGs: None COUNT: 12 CONDITIONS: Swampy
WARMUP: Mosey to school steps 47 SSH 10 Merkins Stretch Mosey to playground
THE THANG: Mosey to the playground. PAX started with the first exercise from the list below, then ran. Then add the next exercise and all previously performed ones, then run. Rinse and repeat. Copious sweating ensued. 2 Frog jumps 3 Star jumps 5 Burpees 7 Pull-ups 11 Merkins 13 Incline merkins 17 Dips 19 Shoulder tap plank jacks (each side is a half) 23 Fire hydrants (each side is a half) 29 Monkey humpers 31 Buzzsaw planks 37 Plank jacks 41 Mountain climbers 43 Flutter kicks 47 WW1s
We got to buzzsaw planks and then did the last 4 exercises (shortening the 47 WW1s to 4+7=11 reps)
MARY: Mosey back to startex. Sweat some more.
MOLESKINE: HR was notified of tasteless shirt removals. Also, per SalPal , prime numbers can be classified by… :sleeping:
ANNOUNCEMENTS: CSAUP, 1st F AOQ handoff, etc.
COT: – Congratulations and support to SalPal’s family on welcome additions and welcome (professional) subtractions – Much love and support to Squatter and his family.
PLAYLIST: https://open.spotify.com/playlist/6jMXhCa6xZIWsVRndSt9sP?si=18ba1abec1ff4d30
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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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Westeros

Date: 2026-06-22 AO: Westeros Q: The Merchant , PAX: Tim the Toolman, The Merchant, Makita (Anderson Fader), Pep FNGs: None COUNT: 4 CONDITIONS: Rather moist
WARMUP: Mosey towards the breezeway
THE THANG: HIIT Workout consisting of: 30s plank 30s squats 30s merkins 30s sit-ups 30s lunges 30s side plank 60s rest
Rinse and repeat until 6:15.
ANNOUNCEMENTS: Check Slack
COT: Continued prayers for Squatter and his family, as well as Michelin Man’s surgery.
PLAYLIST: https://open.spotify.com/playlist/2N3U3A2pi42fyT1sYhQlJr?si=AQmFqi32SjCBnpXMvQFXSA&pi=tllpqexlRUaj2
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F3 Doesn’t Ascribe, Describe, Perscribe, Prescribe, Inscribe, Scribe any particular faith, creed, denomination, sect, or religion.

Date: 2026-06-24 AO: Titan Q: SalPal , PAX: Pep, Makita (Anderson Fader), Young and Restless, Chunks, SalPal, Tim the Toolman, Spinal Tap, Manatea FNGs: None COUNT: 8 CONDITIONS: Heavenly.
WARMUP:
MARY: Isometric Core Work
THE THANG: 5 Hail Marys: Merkins Atomic Thrusters Reverse Lunges Y-Burpees
Then, a game of “Hail Mary” + lots of burpees.
MOLESKINE: Have a generous heart for others today.
ANNOUNCEMENTS: CSAUP, Franklin Convergence, SLT Handoff Convergence, Check Slack
COT: Healing and health, for those that mourn loss.
PLAYLIST:
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Titan

Date: 2026-06-17 AO: Titan Q: Spinal Tap , PAX: Spinal Tap, Natural Ice, Pep, Choo Choo, DintyMoore, Tim the Toolman, Black Lung, Papa Bear, Chunks, GameStop FNGs: None COUNT: 10 CONDITIONS: Sweaty
WARMUP: The Usual
THE THANG: DORA, 11’s, and Mary
ANNOUNCEMENTS: Check slack.
COT: Prayers for Femurs family in Spring Hill, Squatter and wife through her treatments in Mexico.
PLAYLIST: A+++ except Papa Bear opinion.
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Middle Tooth

Date: 2026-06-16 AO: Middle Tooth Q: Focker , PAX: Focker, Pep, TheShield, Esposa, DrRupp, sooner, Lotto (DR) FNGs: None COUNT: 7 CONDITIONS: wonderful wet grass and awe-inspiring sunrise
WARMUP: stretches and 48 SSH for 48 World Cup teams
THE THANG: go to wet field. 90 lunges and Bernie back 45 lunges backward and run back x2 Run to playground 5 pull-ups 15 merkins 15 squats 15 heel lifts Repeat for about 20 minutes
MARY: PAX lead
MOLESKINE: good to have a DR man! International themed playlist. Good encouragement from biker
ANNOUNCEMENTS: lots of convergences!
COT: grief is hard. Emotions can be hard. Lean into the unknown. Lean onto others. Talk to the Lord
PLAYLIST: World Cup tunes