WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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Tag: McHale
Miles and Smiles
- QIC: Boogie Nights
- When: 05/21/2026
- Pax: 3D, Bitcoin, Boogie Nights, fresh prince, Honky Tonk, Masterpiece, McHale
- Posted In: Soul to Sole
WARMUP: mumblechatter
THE THANG: miles and smiles
MARY:
ANNOUNCEMENTS: HAPPY BDAY @U02679GQ1AT
COT:
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Miles & Smiles
- QIC: Boogie Nights
- When: 05/17/2026
- Pax: 3D, Boogie Nights, McHale
- Posted In: training ground
WARMUP:
THE THANG: Brayden HOA and Kuester
MARY:
ANNOUNCEMENTS:
COT:
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McHale Random Route
- QIC: McHale
- When: 05/14/2026
- Pax: 3D, Blanks, Boogie Nights, Brawny, Cornerstone, fresh prince, Honky Tonk, Masterpiece, McHale, Stang
- Posted In: Soul to Sole
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
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Popular bear crawl
- QIC: Assassin
- When: 05/12/2026
- Pax: Assassin, Backdraft, Dojo, Double D, Happy Hour, Last Call - LC, Mater, McHale, Minuteman, oldbay, Pusher, Spike, Super-G
- Posted In: Dawn Patrol
WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.
Welcome Dr. Suluki, who was EH’d by McHale
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Miles, smiles, and a little rain
- QIC: Half Shell
- When: 05/07/2026
- Pax: Cyclops, Half Shell, Honky Tonk, McHale
- Posted In: Soul to Sole
WARMUP: None, but I did theragun at home
THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter along the way. We did have three brief stops for ruck upright rows, and squats. We arrived back at COT at 5:59 so we wrapped it up with 20 monkey humpers. All in, we got ~3 miles under weight.
MARY: nope
ANNOUNCEMENTS: Bethel, CSAUPs
COT: Family
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Blocks, Coffee, and Sandwiches
- QIC: Minuteman
- When: 05/05/2026
- Pax: Band Camp, Casey Kasem, Clickbait, Last Call - LC, Liberty Bibberty, Mater, McHale, Minuteman, oldbay, Spike
- Posted In: Dawn Patrol
WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog
THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20
Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops
*** Lunge walk with 28 lb block to next corner.
Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos
*** Lunge walk with 28 lb block to next corner.
Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks
*** Lunge walk with 28 lb block to next corner.
Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts
*** Lunge walk with 28 lb block to COT.
MARY:
Throughout
ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck
COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.
Ends as always with some fresh Java and 2nd F!
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The Manion WOD
- QIC: Tinsel
- When: 04/30/2026
- Pax: 3D, Band Camp, Bones, Bonsai, Boogie Nights, Brawny, Cobra Kai, Cornerstone, Decibel, Falcon Crest Ryan_F, Honky Tonk, Mainframe, Mark Nestel, Maximus, McHale, Pauly D, Pocahontas, Pollo Hermano, Ruby Slippers, Shady, Shield, skipper, Sofrito, Stagecoach, Stang, Sugar Daddy, Tinsel, WWL
- Posted In: Soul to Sole
WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT
Missing 4 names.. sorry guys, I was smocked…
🎄Tinsel🎄 out…
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Miles and smiles
- QIC: Rolloff
- When: 05/03/2026
- Pax: 3D, Crystal Lake, Huffy, McHale, RollOff
- Posted In: training ground
WARMUP:
THE THANG: walkabout
MARY:
ANNOUNCEMENTS:
COT:
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A Good Rucking
- QIC: miyagi
- When: 04/28/2026
- Pax: Brawny, Decibel, Falcon Crest Ryan_F, Mainframe, Mark Nestel, McHale, Miyagi, Nasa, Pollo Hermano
- Posted In: Currahee
WARMUP: There was none
THE THANG:
- Merkins – 12
- Swings – 22
- Get Ups – 5 (side)
- Man Makers – 12
- Overhead Presses -12
- Squats – 22
- Thrusters – 12
- Curls – 22
- Back Rows – 12
- Split Squats – 22 (Total)
MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT
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