Tag: Steely

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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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[The Castle] DBRC

Date: 2026-04-24 AO: The Castle Q: Strutter , PAX: Steely, Strutter, Cross-stitch FNGs: COUNT: 3 CONDITIONS: Chilly WARMUP: Run THE THANG: 4.3 mile loop. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Flipping Out

Date: 2026-04-21 AO: The Castle Q: Steely , PAX: Locksmith, Splitter, Butterfingers, Steely, Mr. Pancake, Horizon, Cross-stitch, Fabuloso FNGs: None COUNT: 8 CONDITIONS: A bit chilly at 44, no wind and lots of wet grass
WARMUP: 2 Mile Run – CrossStitch, Splitter and Steely
20 IC SSH 15 IC Imperial Walker 10 CNT Squats 10 CNT Merkins 10 IC Mountain Climbers
THE THANG: Partner up for tire flips as the timer Round One 12 flips 20 Merkins 30 Squats
Round Two 20 flips 20 Carolina Dry Docks 30 Monkey Humpers
Round Three 30 Flips 10 hand release Merkins 20 Jump Squats
Round Four 20 Flips 10 Wide Merkins 20 Alternating Side Lunges both sides equals one
AB Work – We dried the grass for the next group
30 IC Flutter kicks 10 IC Freddy Mercuries 10 IC LBC 3 x 10cnt Superman’s
.5 Mile Mosey to bridge Bear Crawl up and to the end of the bridge Crab walk back and down. .5 Mile Mosey back to tires with a stop where PAX rotated in to complete 10 at your own pace dips
Finished with ABs 30 IC Flutter Kicks 10 IC Freddy Mercuries 10 IC Leg Raises
MOLESKINE: We got wet, we did burpees, for those who don’t have gloves: the concrete made our hands hurt. Next time bring gloves!
ANNOUNCEMENTS: The Tire Station officially launches May 5th. Let’s show up.
COT: Prayers for co-workers, and those around us who may be losing their job
PLAYLIST: Not my favorite –
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[The Castle] The Castle

Date: 2026-04-18 AO: The Castle Q: Brown Slip , PAX: Barney, Steely, Flipper (Matthew), Brown Slip, Chunks, hambone, Mr. Pancake, Pep, FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms FNGs: 2 FNG Brad Davis – Subprime, FNG Justin Toppins – Sweaty Palms COUNT: 10 CONDITIONS: Overcast, humid, coolish
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward IC 5 Burpees to clarify Chunks was not a Co-Q and that the workout had in fact started Imperial Walkers – 15 IC
THE THANG: Set Sail To Pain Island – Sea Shanties
Grab coupons and mosey to tennis courts
The Thar She Blows Circuit – AMRAP
1. “Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus: 5 burpees without coupon
Breather – 20 Windmills IC
2. “Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
Breather – 10 Carolina Dry Docks IC
3. “Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along” = 5 coupon overhead presses (Chorus)
Breather – 10 Rosalitas IC
4. “South Australia” 2:10 minutes • Coupon Deadlifts • Every “South Australia”: 10 coupon rows
Breather – 15 Monkey Humpers IC
5. “Fish in the Sea” • Coupon plank hold during verses • At each Windy Weather chorus: 10 coupon push-ups
6. “Haul and Drag” • Count 1/2 – 1s keep coupon • Tight circle – On your 6 • American Hammer Rows – Pass to Left
7. “Randy Dandy Oh” • Murder Bunnies length of tennis courts, walk back to start – on sidewalk • Good call to not do this on tennis courts
Breather – Mosey perimeter of tennis courts with coupon w/ variations
Mosey to Flag
8. “Sailing” Christopher Cross • Cooldown stretches w/ Sing along hambone serenade & Chunks hip gyrations • Typewriter, Good Mornings, Willie Mays Hayes, Runners Stretch
MOLESKINE: Awful lot of running, Q! Seeing the look of defeat and pending mutiny on PAX faces is the mark of achievement as Q.
ANNOUNCEMENTS: Check Slack CSAC Holy Smokers – Squatters Struggle & Dirt – May 16 Impossible Mile
COT: All Good!
PLAYLIST: See Above
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[The Discipline] The Discipline – Speed Ruck

Date: 2026-04-08 AO: The Discipline Q: hambone , PAX: Country Parkour, Butterfingers, Steely, Horizon, Dilbert, Mr. Pancake, hambone FNGs: None COUNT: 7 CONDITIONS: Early April conditions
THE THANG: Speed Ruck
MOLESKINE: further and faster than we thought
ANNOUNCEMENTS:
COT: :palms_up_together:
PLAYLIST: lol no
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[The Castle] Dad Bod Run Club

Date: 2026-04-03 AO: The Castle Q: Strutter , PAX: Cross-stitch, Steely, Strutter, Horizon FNGs: COUNT: 4 CONDITIONS: 80 degrees
WARMUP: Get ready to run.
THE THANG: Run! 4.3 mile loop.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Pre-party run

Date: 2026-03-28 AO: The Castle Q: Strutter , PAX: Brown Slip, Strutter, Steely, Waymo (formerly Space Baby), Cross-stitch, hambone FNGs: COUNT: 6 CONDITIONS: chilly
WARMUP:
THE THANG: Run! 2.1 miles pre-workout.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Stadiums

Date: 2026-03-17 AO: offthebooks Q: Steely , PAX: Horizon, Fabuloso, Butterfingers, Steely FNGs: None COUNT: 4 CONDITIONS: Cold, 26
WARMUP: Side Straddle Hops 20 IC Stretches
THE THANG: Mosey Stoped for 20 slow IC Squats Mosey to the stadium Did stadiums Bathroom break!! Incline Merkins Step ups Mosey Bear crawls / Sprints x2 Flutter kicks / WW1 Mosey, Indian style 20 on your own Merkins Mosey, Indian style 5 burpees Mosey, Indian style Partners up for tire flips / sprints x2 Mosey Pull ups OYO Mosey 5 dips / 5 leg lifts on dip bar X2 Mosey back
MOLESKINE: Q felt like either puking or passing out at the end. The bathrooms at the stadium were open!! Praise God!
ANNOUNCEMENTS:
COT:
PLAYLIST: Jack FM!