Tag: Strutter

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[The Castle] Pre-party run

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Flipper, Chunks, Strutter FNGs: COUNT: 4 CONDITIONS: A really pleasant morning. WARMUP:
THE THANG: A fast 2 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Dad Bod Run Club

Date: 2026-07-24 AO: The Castle Q: Strutter , PAX: Strutter, hambone FNGs: COUNT: 2 CONDITIONS: A glorious morning! WARMUP: Calf raises. THE THANG: 4.5 mile DBRC loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Coffee! PLAYLIST: https://open.spotify.com/track/1ko2lVN0vKGUl9zrU0qSlT?si=SZqaxKy-SceclRgYWsBtMw&utm_source=copy-link
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[After Hours] After Hours Bootcamp

Date: 2026-07-21 AO: After Hours Q: Strutter , PAX: Strutter, Phillip Taylor, Choo Choo, Squatter, Flipper FNGs: COUNT: 5 CONDITIONS: Dark skies towards the end, but the rain held off. WARMUP: 20 SSH IC 20 IW IC 10 Windmills IC THE THANG: Mosey across the street to the top of the stairs, 10 burpees OYO. Mosey back down, Squatter found a shortcut so he went back for some extra steps. Mosey to the tunnel for a set of wall sits, air presses, and ankle touches. Mosey to the ruins, 10 each IC Irkins and derkins. Mosey back to the map. Four corners. SW corner, merkins, lunge walk to… SE corner, standard squats, broad jump burpees to… NE corner, diamond merkins, Bernie to… NW corner, Slow Deep Squats w/ a 30 second resting squat to finish, duck walk to… SW corner, Mahktar N’Deaye, sprint to… SE corner, Mosey to tunnel for more wall sits and a 30 second BTTW. Mosey back to the map. MARY: Flutterkicks and Rrrrrrrrrosalitas. MOLESKINE: There were a few weeks that I thought about discontinuing Afterhours. I was afraid it would never catch on. With 5 this week, it’s starting to build some momentum. I’m glad I stuck it out. ANNOUNCEMENTS: CSAUP 50. Get on a team! Our FNG from the Castle is now Happy Trees. COT: Prayers for Squatter’s MiL and FiL. They are really struggling. Of course for him and his 2.0 as well. PLAYLIST:
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[The Castle] Pre-party run

Date: 2026-07-18 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Steely, Flipper, hambone FNGs: COUNT: 5 CONDITIONS: HOT and humid.
WARMUP:
THE THANG: 2-ish miles
MARY: ran right into Mr. Pancakes beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] DBRC

Date: 2026-07-17 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Cross-stitch, hambone FNGs: COUNT: 4 CONDITIONS: HOT and humid
WARMUP:
THE THANG: 2-ish mile OAB.
MARY: slid right into Mr. Pancake’s beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

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[After Hours] After Hours Bootcamp – Workday ends… Beatdown begins!

Date: 2026-07-14 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: COUNT: 2 CONDITIONS: high 80s
WARMUP: 1 workout for each of 5 core principles
THE THANG: 11s: 1st lap 1 jump squats. 2nd lap 2 jump squats so on BOMB: 4 corners of stairs – 10 burpees, 20 over head press, 30 merkins, 40 big boy situps
MARY: was there
MOLESKINE: Just ask help when you need, don’t think much into it
ANNOUNCEMENTS: 50 mile CSAUP check in -f3-nashville-general

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[After Hours] After Hours Bootcamp

Date: 2026-06-30 AO: After Hours Q: Strutter , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 CONDITIONS: HOT WARMUP: 10 IC SSH IW WM THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] Growth about to go exponential

Date: 2026-06-23 AO: After Hours Q: SalPal , PAX: Strutter, SalPal, Flipper FNGs: None COUNT: 3 CONDITIONS: Yuk
WARMUP: Lol
THE THANG: Runs with burpees, merkins and squats.
MARY: Planks
MOLESKINE: Yes
ANNOUNCEMENTS: Check Slack
COT: For health and healing, for those that mourn loss.
PLAYLIST:
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[The Castle] The Castle – SIT UP

Date: 2026-06-20 AO: The Castle Q: hambone , PAX: hambone, Makita (Anderson Fader), Butterfingers, Concretia – F3 Paulding, Flipper, EHarmony (F3 Chattanooga), Barney, g-string, Crash (Denver South), Horizon, Steely, Waymo (formerly Space Baby), Locksmith, Strutter, Hammer, 2 FNGs: 1 2 COUNT: 16 CONDITIONS: not too bad–too many mosquitos
WARMUP: lol no–just pank
THE THANG: run and sit ups
MARY: just a bit
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: