The Hangout LLC

09/11/2026

Join us for this FREE community workout in remembrance of 9/11! Tonight at 6! We’ll see you there!

This 9/11, we’re coming together as a community to honor, remember, and move with purpose. ❤️

Join us for a 9/11 Community Workout as we remember those who lost their lives, honor those who bravely served, and reflect on the lasting impact of that day.

THE WORKOUT
800 meter run or walk
9 rounds:
11 burpees
11 lunges
11 air squats
11 sit ups
800 meter run or walk to finish

Every movement can be modified, and all fitness levels are welcome. Run it, walk it, scale it—this isn’t about a score. It’s about showing up together. 🇺🇸

📍 Cumberland County Fire Department 9/11 Memorial
1423 Livingston Rd.
Crossville, TN 38555

⏰ 6:00 PM
🚗 Parking at the Community Complex

Bring your family, your gym crew, your friends, or simply bring yourself.

We remember. We honor. We come together. Never forget. ❤️🤍💙

09/10/2026

2 DAYS OUT. 🔥

DEKA DAY is almost here — here’s your game plan 👇🏼

⚡️ SHOW UP
⚡️ CHECK IN
⚡️ WARM UP
⚡️ FIND YOUR HEAT + KNOW YOUR START TIME
⚡️ CHEER LOUD
⚡️ GIVE IT EVERYTHING YOU’VE GOT
⚡️ CROSS THAT FINISH LINE 🏁

🚗 PARKING INFO:
Please park in the Food City parking lot to help us keep plenty of room open at The Hangout for the event!

You’ve put in the work. You’ve done the training. Now it’s almost time to SHOW UP + SEND IT. 🔥

And remember — you’re not doing it alone. You’ll have a whole cheering section behind you every step of the way. 📣

Not competing? Come spectate! We’d love to have you there cheering everyone on and bringing the energy. 🙌🏼🔥

📅 September 12
📍 The Hangout Gym
🔥 DEKA STRONG + DEKA MILE

TWO. DAYS. OUT. WHO’S READY?!

It’s not too late to claim your spot ⬇️
https://www.spartan.com/en/race/detail/11214/overview?index=0

09/09/2026

🚨 ATTENTION 5AM CREW! 🚨

We’ve got a little switch-up this week!

🥏 Frisbee Friday is moving to THURSDAY at 5AM!
🇺🇸 Then Friday at 5AM, Nick will be leading a special 9/11 workout to honor and remember.

There’s no better way to kick off your day than with movement, good people, and a little 5AM energy. 💪🏼

Come join us, get your workout in early, and start the day feeling accomplished!

Book Here ➡️ https://momence.com/u/the-hangout-gym,-llc-i5lk9d

09/09/2026

3 DAYS OUT. 🔥

You: “I’m not ready.”
Meanwhile, we’ve watched you show up, put in the reps, practice the zones, push through the hard stuff, and get stronger week after week.

YOU. ARE. MORE. THAN. READY. 👏🏼

And if the nerves are starting to kick in… that’s okay. Come anyway. 😉 You’ve done the work, and PLUS — you have a whole cheering section ready to hype you up every step of the way. 🫶🏼

🔥 DEKA STRONG + DEKA MILE
📅 Saturday, September 12th
📍 The Hangout Gym

Choose your challenge:

DEKA STRONG → 10 DEKA zones with no running between stations
DEKA MILE → the same 10 zones with a 160-meter run between each one

Go SOLO or grab a PARTNER and take it on together. Whether you’re coming to compete, challenge yourself, or just see what you’re capable of — this event is for YOU.

Haven’t signed up yet?! There’s still time. 👀🔥

Grab your DEKA event registration and get ready because…

WE’LL SEE YOU SATURDAY. ❤️‍🔥

Register Here ➡️ https://www.spartan.com/en/race/detail/11214/overview?index=0

09/08/2026

⚡️ 4 DAYS OUT FROM DEKA STRONG + DEKA MILE! ⚡️

The best part of DEKA? You don’t have to do it alone. 🤝🏼🔥

Grab your spouse, your gym bestie, your workout partner, or the person who always keeps you moving when you’re ready to quit — and take on DEKA together.

You can compete solo OR as a team, so if doing all 10 zones by yourself feels intimidating, partnering up is the perfect way to jump in, have some fun, and see what you’re capable of. 💪🏼

PLUS — you’ve got a whole cheering section behind you. 🙌🏼🔥
This community shows up BIG, and whether you’re competing, partnering, or standing on the sidelines cheering someone on, you’re part of it.

You don’t have to be the fastest.
You don’t have to be the strongest.
You just have to be willing to show up and try.

📍 The Hangout Gym
📅 September 12
🔥 DEKA STRONG + DEKA MILE
👯 Solo + partner options available
🙌🏼 All fitness levels welcome!

Grab your person. Pick your challenge. Come find out what you can do.

FOUR. DAYS. 👀🔥

https://www.spartan.com/en/race/detail/11214/overview?index=0

09/06/2026

6 DAYS. 🔥 WHICH DEKA ARE YOU CHOOSING?

DEKA STRONG or DEKA MILE — September 12th at The Hangout. 👊🏼

Never done a DEKA before? Here’s exactly what you’re getting into:

DEKA STRONG ➡️ all 10 zones. No running.
DEKA MILE ➡️ all 10 zones + a 160m run or walk before each zone for a total of ONE MILE. 🏃🏼‍♀️

And those 10 zones? 👇🏼

1️⃣ 30 RAM Alternating Reverse Lunges
2️⃣ 500m Row
3️⃣ 20 Box Jump/Step Overs
4️⃣ 25 Med Ball Sit-Ups
5️⃣ 500m Ski Erg
6️⃣ 100m Farmer’s Carry
7️⃣ 25 Calorie Air Bike
8️⃣ 20 Dead Ball Shoulder Overs
9️⃣ 100m Tank Push/Pull
🔟 20 RAM Burpees

(See our pinned post for a demo of each station!)

Ten zones. One DEKA Mark. 🔥

Go solo and see what you can do OR grab a partner and tackle it together. Whether you’ve been training for weeks or you’re just ready to challenge yourself and try something new — there is a place for you here.

You do NOT have to be the fastest.
You do NOT have to be the strongest.
You just have to show up. 💪🏼

SEPTEMBER 12TH. SIX DAYS AWAY.

The work is almost done. Now it’s time to earn your mark. 🔥

DEKA STRONG + DEKA MILE at The Hangout
📍 The Hangout Gym
🔗 REGISTER NOW — https://www.spartan.com/en/race/detail/11214/overview?index=0

Tag the person you’re doing it with 👇🏼🔥

09/05/2026

This 9/11, we’re coming together as a community to honor, remember, and move with purpose. ❤️

Join us for a 9/11 Community Workout as we remember those who lost their lives, honor those who bravely served, and reflect on the lasting impact of that day.

THE WORKOUT
800 meter run or walk
9 rounds:
11 burpees
11 lunges
11 air squats
11 sit ups
800 meter run or walk to finish

Every movement can be modified, and all fitness levels are welcome. Run it, walk it, scale it—this isn’t about a score. It’s about showing up together. 🇺🇸

📍 Cumberland County Fire Department 9/11 Memorial
1423 Livingston Rd.
Crossville, TN 38555

⏰ 6:00 PM
🚗 Parking at the Community Complex

Bring your family, your gym crew, your friends, or simply bring yourself.

We remember. We honor. We come together. Never forget. ❤️🤍💙

09/05/2026

🔥 ONE WEEK OUT. 🔥

7 DAYS. 10 ZONES. ONE COMMUNITY.

DEKA STRONG + DEKA MILE are coming to The Hangout Gym on September 12th, and if you’ve been thinking about signing up… this is your sign.

You do NOT have to be the fastest.
You do NOT have to be the strongest.
You just have to be willing to show up and see what you can do. 💪🏼

Choose your challenge:
DEKA STRONG — 10 functional fitness zones, no running
DEKA MILE — 10 functional fitness zones with running between each zone 🔥

🙌 Compete solo or with a partner
🤝 Grab your gym buddy, spouse, friend, or training partner
📍 The Hangout Gym
📅 September 12, 2026

We’ve been training. We’ve been putting in the work. Now it’s almost time to put it all together.

Whether you’re chasing a time, trying something completely new, or just want to experience DEKA with an incredible community behind you — there’s a place for you here.

🔥 ONE WEEK. LET’S GO.

Register now:
https://www.spartan.com/en/race/detail/11214/overview?index=0

Tag the person you’re doing DEKA with 👇🏼🔥