Date: 2026-06-05 AO: Bomber Q: Strutter , PAX: Shy Guy, CubCadet, Vector, Puzzlah, Pep, Papa Bear, Topps, Strutter, Tim the Toolman, Chunks, Steampunk FNGs: COUNT: 11 CONDITIONS: Beautiful morning. WARMUP: Thanks CubCadet THE THANG: Not 4 corners, 5 corners. Corner 1 squats/std Corner 2 merkins/std Corner 3 squats/s&d Corner 4 merkins/asst Corner 5 Mahktar N’Deaye Modes of transport between corners: Broad Jump Burpees Duck Walks Lunge Walks Bernies Assorted methods including Boo-Boo Bear Crawls, Standard Bear Crawls, and Sprints. 3 rounds of each. All exercises were done in cadence. MARY: 55 LBCs IC MOLESKINE: Thanks for being on the show. ANNOUNCEMENTS: Strutterfest ’26 COT: Squatter family, coach. PLAYLIST:
Where is the Q?
Date: 2026-06-03 AO: Insane Train Q: Puzzlah , PAX: Puzzlah, Shakira, Derby, Juicy J, El Capitan, Choo Choo FNGs: None COUNT: 6 CONDITIONS: crisp
WARMUP: SSH x 40 Calves and hips stretch Last man up to the parking lot Everyone else was toasty from the pre-party so took it easy
THE THANG: Cones 40ish yards apart
Partner up Partner 1 sprints to cones and back Partner 2 does bear complexes until return (clean, thruster, back squat, push press)
20 total sprints
Partner A Overhead carry to cones, drop and sprint back Partner B Rotate through 40 flutters, 40 WWIs, and 40 bag press
12 total sprints
Everyone together 5 burpee buy in, sprint down and back x 3 3 burpee buy in, sprint down and back x 2 1 burpee buy in, sprint down and back x 1 Sprint down and back x 2
8 total sprints
MARY: 40 American Hammers
MOLESKINE: Ya Q had an emergency run and missed most of round 2. These guys powered through. Two lessons there: 1) plans are just plans. 2) surround yourself with people that make you better and pick you up
ANNOUNCEMENTS:
COT:
PLAYLIST: Irish resistance music https://open.spotify.com/playlist/6sOwNSKHtcNfAcnjUKqaIw?si=yorDpHQMQT2-QJGHiJnqig&pi=p57v7iA8RSG6f
WARMUP: SSH x 40 Calves and hips stretch Last man up to the parking lot Everyone else was toasty from the pre-party so took it easy
THE THANG: Cones 40ish yards apart
Partner up Partner 1 sprints to cones and back Partner 2 does bear complexes until return (clean, thruster, back squat, push press)
20 total sprints
Partner A Overhead carry to cones, drop and sprint back Partner B Rotate through 40 flutters, 40 WWIs, and 40 bag press
12 total sprints
Everyone together 5 burpee buy in, sprint down and back x 3 3 burpee buy in, sprint down and back x 2 1 burpee buy in, sprint down and back x 1 Sprint down and back x 2
8 total sprints
MARY: 40 American Hammers
MOLESKINE: Ya Q had an emergency run and missed most of round 2. These guys powered through. Two lessons there: 1) plans are just plans. 2) surround yourself with people that make you better and pick you up
ANNOUNCEMENTS:
COT:
PLAYLIST: Irish resistance music https://open.spotify.com/playlist/6sOwNSKHtcNfAcnjUKqaIw?si=yorDpHQMQT2-QJGHiJnqig&pi=p57v7iA8RSG6f
Drive for Show, Putt for Dough
Date: 2026-05-21 AO: Atlantis Q: Firefox , PAX: Puzzlah, Subway, Firefox, Blueprint, Oatmeal, sooner, Cheesehead FNGs: 1 Cheesehead COUNT: 7 CONDITIONS: Damp
WARMUP: Mosey around park to the side parking lot. SSH LBAC Merkins Mountain Climbers
THE THANG: Disc golf! We started on the fields. Lunge walk to your first lie, bear crawl to each lie until you sink your putt. We multiplied high scores by low scores to get the number of burpees to do between rounds. – 1st hole, straight away in the open, roughly 270ish feet: 3 x 6 = 18 burpees – sooner set the next basket behind a pole and garbage can, roughly 250ish feet: 3 x 4 = 12 burpees – FNG Cheesehead set the next basket out in the open, roughly 260ish feet: 3 x 5 = 15 burpees
Mosey up to near the pizza hut pavilion with a basket set on the playground behind one of the rock structures. No exercises, just 1 more hole for fun.
Next we made a circle around a basket and started 12ish feet away. SSH, going around the circle attempting putts. After every two rounds, 10 merkins. Take a step back for each putt you sunk. 5 or 6 rounds of this.
MARY: There’s no Mary in disc golf.
MOLESKINE: Welcome, Cheesehead!
For those new to the sport, there are 4 main characteristics of golf discs: – Speed – less how fast it will fly and more how hard you have to throw it to make it fly like it should (we were throwing with 3s, 4s, and 5s) – Glide – how much carry the disc will have – Turn – how much it “turns” with the direction of your throw during the initial portion of flight (to the right on a backhand throw) – Fade – how much it falls out at the end of its flight (to the left on a backhand throw) There’s also a 5th characteristic: how much the thrower projects misguided trust onto a disc based on its aesthetic awesomeness And a 6th characteristic: how much the thrower stubbornly keeps using a disc to fly in a pattern it was not intended for
ANNOUNCEMENTS: – Holy Smokers – Spring Fling
COT: – New jobs – End of the school year – Job stress – Family member injuries
PLAYLIST: https://open.spotify.com/playlist/0wVPwx6JZA6uCRyZ352zcp?si=b6f7a70561234431
WARMUP: Mosey around park to the side parking lot. SSH LBAC Merkins Mountain Climbers
THE THANG: Disc golf! We started on the fields. Lunge walk to your first lie, bear crawl to each lie until you sink your putt. We multiplied high scores by low scores to get the number of burpees to do between rounds. – 1st hole, straight away in the open, roughly 270ish feet: 3 x 6 = 18 burpees – sooner set the next basket behind a pole and garbage can, roughly 250ish feet: 3 x 4 = 12 burpees – FNG Cheesehead set the next basket out in the open, roughly 260ish feet: 3 x 5 = 15 burpees
Mosey up to near the pizza hut pavilion with a basket set on the playground behind one of the rock structures. No exercises, just 1 more hole for fun.
Next we made a circle around a basket and started 12ish feet away. SSH, going around the circle attempting putts. After every two rounds, 10 merkins. Take a step back for each putt you sunk. 5 or 6 rounds of this.
MARY: There’s no Mary in disc golf.
MOLESKINE: Welcome, Cheesehead!
For those new to the sport, there are 4 main characteristics of golf discs: – Speed – less how fast it will fly and more how hard you have to throw it to make it fly like it should (we were throwing with 3s, 4s, and 5s) – Glide – how much carry the disc will have – Turn – how much it “turns” with the direction of your throw during the initial portion of flight (to the right on a backhand throw) – Fade – how much it falls out at the end of its flight (to the left on a backhand throw) There’s also a 5th characteristic: how much the thrower projects misguided trust onto a disc based on its aesthetic awesomeness And a 6th characteristic: how much the thrower stubbornly keeps using a disc to fly in a pattern it was not intended for
ANNOUNCEMENTS: – Holy Smokers – Spring Fling
COT: – New jobs – End of the school year – Job stress – Family member injuries
PLAYLIST: https://open.spotify.com/playlist/0wVPwx6JZA6uCRyZ352zcp?si=b6f7a70561234431
Atlantis
Date: 2026-05-07 AO: Atlantis Q: Focker , PAX: Wet Wipes, Puzzlah, SalPal, DintyMoore, Focker FNGs: None COUNT: 5 CONDITIONS: crisp and clear
WARMUP: various regular movements with a lap around the water tank
THE THANG: borrowed some blocks from Crieve Hall
3 rounds total Each movement = 45 sec work / 15 sec rest Round Circuit: 1. Cinderblock squats close together 2. Block Russian Twists 3. Block Overhead Hold March (slow march, core tight) 4. Block merkins alternating hands 5. Block reach ups One minute plank reset Run around water tank
AMRAP (as many rounds as possible): 5 minutes – 10 x Block Thrusters (light/moderate pace) – 20 x Block Flutter Kicks (count each leg) – 20 x rows – 10x Block Plank Pull-Throughs (drag block side to side) run around water tank
No rest, continuous: – 20 x Sit-Ups – 15 x flutters – 10 x V-Ups – 30 sec Plank Repeat nonstop for 5 minutes
MOLESKINE: yall are in good hands with Puzzlah. Provided the only non-coffee drinker with a personal protein drink.
ANNOUNCEMENTS: see Slack for details
COT: Squatter prayed for you and your wife! DintyMoore in the passing of an old athlete of his
PLAYLIST: old-school funk and old-school hip-hop
WARMUP: various regular movements with a lap around the water tank
THE THANG: borrowed some blocks from Crieve Hall
3 rounds total Each movement = 45 sec work / 15 sec rest Round Circuit: 1. Cinderblock squats close together 2. Block Russian Twists 3. Block Overhead Hold March (slow march, core tight) 4. Block merkins alternating hands 5. Block reach ups One minute plank reset Run around water tank
AMRAP (as many rounds as possible): 5 minutes – 10 x Block Thrusters (light/moderate pace) – 20 x Block Flutter Kicks (count each leg) – 20 x rows – 10x Block Plank Pull-Throughs (drag block side to side) run around water tank
No rest, continuous: – 20 x Sit-Ups – 15 x flutters – 10 x V-Ups – 30 sec Plank Repeat nonstop for 5 minutes
MOLESKINE: yall are in good hands with Puzzlah. Provided the only non-coffee drinker with a personal protein drink.
ANNOUNCEMENTS: see Slack for details
COT: Squatter prayed for you and your wife! DintyMoore in the passing of an old athlete of his
PLAYLIST: old-school funk and old-school hip-hop
Green Machine
Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist
Atlantis
Date: 2026-04-09 AO: Atlantis Q: Puzzlah , Pole Dancer PAX: Pole Dancer, DintyMoore, SalPal, Toothless, Puzzlah, Squid (Boise, ID) FNGs: None COUNT: 7 CONDITIONS: Pristine
WARMUP: Dynamic
THE THANG: Our AOQ Pole Dancer set the stage with a taxing Dora of 50 Burpees, 100 Big Bois, 150 Merkins, 200 squats and 250 step-ups. Partners ran about 300 yards from the Pizza Hut around the parking lot. Woof. What a send off!
We then travelled down to the lower lot because what is Atlantis without some games.
The two former AOQs and the new AOQ teamed up to compete in a 3 v 3 tic tac toe game. 3 burpee buy-in Sprint 40 yards to the tic tac toe board Sprint back Next man up.
Non-running pax continued on a Thor ladder of 1 BBSU – 4 American Hammers (2-8, 3-12, etc.).
While the AOQs took the first game, they were easily defeated by stealth gamesmanship from Toothless, DintyMoore, and Squid.
MOLESKINE: :clap::clap::clap: to Pole Dancer for his leadership at Atlantis. His warm, welcoming demeanor, killer taste in music, dynamic physical abilities, and possession of the best ugly mug collection in town made Atlantis the place I kept coming back to every week and the place I want to see thrive.
Come visit us Under the Sea. :trident:
ANNOUNCEMENTS:
COT: :heart:
PLAYLIST: What I put together but we didn’t use: https://open.spotify.com/playlist/1ifq7fO1hZWrf7ts5KOFMd?si=_rzi0sfGQ0SILAXk25zENw
WARMUP: Dynamic
THE THANG: Our AOQ Pole Dancer set the stage with a taxing Dora of 50 Burpees, 100 Big Bois, 150 Merkins, 200 squats and 250 step-ups. Partners ran about 300 yards from the Pizza Hut around the parking lot. Woof. What a send off!
We then travelled down to the lower lot because what is Atlantis without some games.
The two former AOQs and the new AOQ teamed up to compete in a 3 v 3 tic tac toe game. 3 burpee buy-in Sprint 40 yards to the tic tac toe board Sprint back Next man up.
Non-running pax continued on a Thor ladder of 1 BBSU – 4 American Hammers (2-8, 3-12, etc.).
While the AOQs took the first game, they were easily defeated by stealth gamesmanship from Toothless, DintyMoore, and Squid.
MOLESKINE: :clap::clap::clap: to Pole Dancer for his leadership at Atlantis. His warm, welcoming demeanor, killer taste in music, dynamic physical abilities, and possession of the best ugly mug collection in town made Atlantis the place I kept coming back to every week and the place I want to see thrive.
Come visit us Under the Sea. :trident:
ANNOUNCEMENTS:
COT: :heart:
PLAYLIST: What I put together but we didn’t use: https://open.spotify.com/playlist/1ifq7fO1hZWrf7ts5KOFMd?si=_rzi0sfGQ0SILAXk25zENw
Hooligans
Date: 2026-04-03 AO: Handsomizer Q: Puzzlah , Oatmeal PAX: Old Maid, Oatmeal, Puzzlah, Salami, SalPal, Freakonomics FNGs: None COUNT: 6 CONDITIONS: best time of year
WARMUP: wait for the q to arrive
THE THANG: We did a scrum – merkins – Bear crawls – Burpees
Lineouts: – star jumps – Broad jumps – Iron mikes
Then ran lines with the last man up mentality for about 15 minutes before getting into some gameplay
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP: wait for the q to arrive
THE THANG: We did a scrum – merkins – Bear crawls – Burpees
Lineouts: – star jumps – Broad jumps – Iron mikes
Then ran lines with the last man up mentality for about 15 minutes before getting into some gameplay
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Atlantis
Date: 2026-04-02 AO: Atlantis Q: Subway , PAX: sooner, Puzzlah, SalPal, Pole Dancer, Subway FNGs: None COUNT: 5 CONDITIONS: beautiful spring morning
WARMUP: assorted stretching
THE THANG: Easter egg hunt w/ Passover Plagues
Eggs had either a workout (I.e. pushups); a plague (I.e. death of the first born – carrying the oldest sooner to the next egg); or candy (I.e. butterfingers)
All 30 eggs were found and accounted for.
MOLESKINE:
ANNOUNCEMENTS: to many- check slack
COT: enjoy the spring holidays and weather!
PLAYLIST: music.apple.com/us/playlist/run-2026/pl.u-V9D770kTBDlZb1
WARMUP: assorted stretching
THE THANG: Easter egg hunt w/ Passover Plagues
Eggs had either a workout (I.e. pushups); a plague (I.e. death of the first born – carrying the oldest sooner to the next egg); or candy (I.e. butterfingers)
All 30 eggs were found and accounted for.
MOLESKINE:
ANNOUNCEMENTS: to many- check slack
COT: enjoy the spring holidays and weather!
PLAYLIST: music.apple.com/us/playlist/run-2026/pl.u-V9D770kTBDlZb1
What a fool believes…
Date: 2026-04-01 AO: Titan Q: Puzzlah , PAX: Puzzlah, LIGHTNING(Devario Parson), Right Said, Stumbles, DintyMoore, Speechless (Bryan), Tim the Toolman, CubCadet, Bubbles – Tyler (Franklin, TN), Squatter, Sherlock, Black Lung, Papa Bear, Hipster, Candy Striper, Big Red (Brandon Romagossa), Radish, Schmear, Cupcake, Ambien, Faucet FNGs: 2 Ambien, Faucet COUNT: 21 CONDITIONS: Perfect
WARMUP: 45 minutes, 15 Burpees EMOM 45 minutes, 15 Burpees EMOM April Fools Stretch-er-out
THE THANG: 2 Burpee Last-man-up run around the park — Don’t look in the dark corners. Some Bernies and lunges to keep the group together.
HCA Garage: Level 1: 25 Merkins Level 2: 50 squats Level 3: 75 Big Boy Sit-ups Level 4: 15 Burpees Level 5: Suicide run up and DR Lead – Candy Striper led us in some Bear Crawls to the line and Merkins at each line – Schmear led us in some Carioca into some LBCs Bernie up the ramps, sprint along flats.
Mosey back to Startex – Mosey one side of parking lot, sprint back — 3 laps – Tempo Merkins
MOLESKINE: Huge group of HIMs supporting one another–inspired to lead this group.
ANNOUNCEMENTS: See Slack COT: Support our loved ones and family as they go through recovery. Reflections on Easter Week.
PLAYLIST: https://open.spotify.com/playlist/3UVeHAksVrWRAoSkE68ZQ4?si=sWjC_KwySoW603-MML6YDg
WARMUP: 45 minutes, 15 Burpees EMOM 45 minutes, 15 Burpees EMOM April Fools Stretch-er-out
THE THANG: 2 Burpee Last-man-up run around the park — Don’t look in the dark corners. Some Bernies and lunges to keep the group together.
HCA Garage: Level 1: 25 Merkins Level 2: 50 squats Level 3: 75 Big Boy Sit-ups Level 4: 15 Burpees Level 5: Suicide run up and DR Lead – Candy Striper led us in some Bear Crawls to the line and Merkins at each line – Schmear led us in some Carioca into some LBCs Bernie up the ramps, sprint along flats.
Mosey back to Startex – Mosey one side of parking lot, sprint back — 3 laps – Tempo Merkins
MOLESKINE: Huge group of HIMs supporting one another–inspired to lead this group.
ANNOUNCEMENTS: See Slack COT: Support our loved ones and family as they go through recovery. Reflections on Easter Week.
PLAYLIST: https://open.spotify.com/playlist/3UVeHAksVrWRAoSkE68ZQ4?si=sWjC_KwySoW603-MML6YDg
Atlantis
Date: 2026-03-26 AO: Atlantis Q: Oatmeal , Oatmeal PAX: Puzzlah, sooner, Pole Dancer, Oatmeal FNGs: COUNT: 4 CONDITIONS: lovely
WARMUP: stretching
THE THANG: 3 tortoise and hare races + block stop rampage
MOLESKINE: we did it
ANNOUNCEMENTS: yep
COT: whatever this is happened
PLAYLIST: birds and sunrise
WARMUP: stretching
THE THANG: 3 tortoise and hare races + block stop rampage
MOLESKINE: we did it
ANNOUNCEMENTS: yep
COT: whatever this is happened
PLAYLIST: birds and sunrise