Tag: Steely

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Through the Fog

Date: 2026-03-09 AO: iron-giant Q: Butterfingers PAX: Horizon, Steely, hambone, Butterfingers FNGs: None COUNT: 4 CONDITIONS: foggy to start and somehow foggier when done, temp was decent (low 50s?)
WARMUP: side straddle hops, good mornings, Willie Mayes, mosey around the lot
THE THANG: a circuit (x4) of: the sled (more like bulldozer today), man makers, dead lifts, curls or overhead press. Then mosey to the pavilion for upright merkins, dips, decline merkins. Pull ups both forehead and curl to 5 (x3), back to the pavilion for dips, upright and decline merkins, then exercise on your 6: WWI, least beneficial sit ups, American hammers, cobra stretch, Superman’s. Mosey back to start for some squats, merkins, and burpees.
MOLESKINE: got foggier, and it was a mix of sweat and fog condensation.
ANNOUNCEMENTS: Tuesday OTB at Station Camp HS obstacle course. Merkin madness continuing
COT: prayers for hambone family, Steely employee of the year nomination, Mr. Pancake job possibility, Horizon forthcoming wedding for his daughter.
PLAYLIST: Enjoy the Silence
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Misty Monday

Date: 2026-03-03 AO: iron-giant Q: Mr. Pancake PAX: Dilbert, Butterfingers, Horizon, Steely FNGs: None COUNT: 5 CONDITIONS: Cool Mist
WARMUP: SSH Mosey to the Pavilion
THE THANG: 3 Round Picnic Table Circuit Alternate Step Ups Dips 1 legged squats Incline Merkins Box Jumps
Core Work and stretching, with some Moseys mixed in.
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness
New AO at Whites Creek
COT: hambone family
Mr. Pancake job search, final interviews
PLAYLIST:
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Music City Boyz

Date: 2026-02-21 AO: the-castle Q: Cross-stitch PAX: Fabuloso, Strutter, Butterfingers, Steely, Brown Slip, Squatter, Hipster, Space Baby, Dilbert, Pep, Beary Queen – BQ, Spellcheck FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 1. Good Mornings 2. Willy mays hays 3. Bac bacs 4. Micheal Phelps
THE THANG:
The Q plays “Tubthumping” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH.
Born to Lunge Play Bruce Springsteen’s “Born to Run” and do lunges around the speaker. If the PAX gases out, switch to reverse
Cotton-eyed Joe The Q plays “Cotton Eye Joe” by Rednex. SSH / Banjo solo: CEJ / Woman singing: Merkins
The twist American hammers Half way Imperial walkers
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Baba orielly 5 mins of imperial walkers
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Every time the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
Proud Mary – CCR Perform Big Boy Situps until ”Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
Phil Collins’s ending

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No snow yet, hambone

Date: 2026-01-24 AO: the-castle Q: Pep PAX: Squatter, Chunks, Hipster, Steely, Brown Slip, Butterfingers, Horizon, Mr. Pancake FNGs: None COUNT: 9 CONDITIONS: Cold and wind. Really cold
WARMUP: SSH Imperial walkers Willie Mayes Hayes Mosey around track
THE THANG: Dora: Movement started as bear crawl Movement turned into Bernie and side shuffle as the pax decided they were freed to lead and wanted to keep the wind out of their face – 100: windshield wiper – 200: hand release merican – 300: lt Dan
MOLESKINE:
ANNOUNCEMENTS: Holy smoker Feb 19 at hipsters in Inglewood
COT: Mr pancake job search, has some interviews this coming week Brown slip’s daughter. Think they found the cause of her ailment.
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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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Marry Go Round the Bags

AO: iron-giant
Q: Cross-stitch , Dilbert, hambone
PAX: Dilbert, hambone, Brown Slip, Country Parkour, Mr. Pancake, Concretia – F3 Paulding, Butterfingers, Steely, Hammer (2.0), Tony Shoemaker
FNGs: 1 Tony Shoemaker
COUNT: 11
CONDITIONS: Freezing Cold

WARMUP: qtr mile mosey

THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls

MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions

ANNOUNCEMENTS:

COT:

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Surprise!

AO: the-castle
Q: Strutter
PAX: UTAH, Cross-stitch, Butterfingers, Steely, Space Baby, hambone, Strutter
FNGs: None
COUNT: 7
CONDITIONS: it was a beautiful morning.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Rotational Stations

AO: iron-giant
Q: Steely
PAX: hambone, Dilbert, Butterfingers, Steely
FNGs: None
COUNT: 4
CONDITIONS: 32 degree and a slight breeze

WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC

THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.

MOLESKINE:
10 seconds to rotate wasn’t long enough

ANNOUNCEMENTS:

COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!

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Oh Hill no, Christmas edition

AO: the-castle
Q: Strutter
PAX: SalPal, hambone, Fabuloso, Brown Slip, Barney, Strutter, Steely, Cross-stitch, Pep, Wrong Way
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual