Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine.


Invisible Jump Ropes: 20 x 3 in Cadence

Tex Rex Taps: 20 x 3 in Cadence

Side Straddle Hops: 20 in Cadence

On your invisible ropes again: 20 x 3 in Cadence



Johnny Mnemonic

Q has a hard time remembering OYO exercises so he made up a mnemonic to remember this one. It’s kind of a Death Star Lite. On the basketball court, start in the center ring (middle). Move out to an edge, then back to the middle, then rotate. Exercises at each station:

Mericans in the Middle: 10

Burpees in the Back: 5

Climbers in the corners (Mountain Climbers): 20

Get out of the fart sack (jump squats at the sidelines): 10

Finish when you complete the circuit. High plan ’til everybody’s done


Fatty McGee’s Stairs

Being a fan of Adam Sandler in the 90’s, this one is dedicated to the beloved Fatty McGee character, who insisted on taking the stairs even though it made him hyperventilate.

Bear crawl up the stairs

Pull ups on the rails

Decline Mericans at the top of the stairs

Red Headed Step Mericans at the bottom (inclines)



For my 3rd Q, I wanted to incorporate a little more of my Title Boxing days, so added the invisible jump rope and the T-Rex taps (jab punches).

Tribute to 41


7 PAX posted this morning in the frozen gloom.  Temperature was a very chilly 11 degrees. A lot of Microflexing at the start.



Pew Pew




CrabbyPO (QIC)


Reverse Maestro Lap

Moroccan Night Club IC X 20

Grass Pickers IC x 20

Arm and leg streching

LBAC IC X 20 Forward and Backward

Monkey Humpers OYO X 10

Mosey to the Lighted Tunnel

Side Straddle Hops – OYO X 41

THANG – “Elevens @ 11 degrees” – Piper

Pax started at the far end of the lighted tunnel and completed 1 Iron Cross, Hillbilly Walkers through the tunnel, 10 WWII sit ups, and then Hillbilly Walkers back through the tunnel.  Repeated the exercises adding / subtracting reps until Pax achieved 10 Iron Cross and 1 WWII Sit ups.

Mosey to the flag.


LBC’s IC X 25

Flutter Kicks IC X 25

Pickle Pounders IC X 20

LBC’s IC X 25

Flutter Kicks IC X 25


Given the events of the week, YHC decided that today would be a good time for a tribute workout for George H.W. Bush, 41.  Pax paid homage to 41’s military service with the WWII sit ups and the Iron Cross (symbolizing the Distinguished Flying Cross 41 was awarded while in the Navy.)  Some mumble chatter about hillbilly walker beat-down which YHC is already feeling.  It should be noted that when properly layered, gas travels upward and escapes around your head.  Also note that a frozen car door key hole can be thawed out by a Jay-Z french kiss.  Ask Jay-Z for the details.

10, 20, 30 for 30

A brisk 28 degrees in the Gloom saw 8 Pax post. Popeye-Q, Wapner, Piper, Crabby Po, Jay Z, Bambi and Maestro.

Warm up:

Maestro Lap, grass pickers, leg stretches (oyo), shoulder pretzels front and back, nipple tweakers, and Motivator from 8.


Mosey to playground

10 pull-ups or swing Tyson’s

Run to bathrooms: 20 dips

Run to shelter house: 30 tempo squats

Run to the road: 30 LBC

Run to playground

Rinse and repeat

Mary: 30 Freddie Mercury’s

Hold plank 30 seconds

Mumble chatter

Not much talk early. Complaining started about how cold the wind was by the shelter house after lap 1. After lap 3 thinks started to suck. We managed to get 6 laps in and just enough time for a short Mary Session. Already looking forward to Friday.

12/4/2018 Cosmo’s Variety Show

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

Combo warm up, 3 rounds moving through all exercises, accelerating each round (reps reduced each round)

SSH x 15 IC

Power SSH x 15 IC

High Knees x 15 IC

Front Kick (running) x 15 IC


The Thang

Mosey to the end of the parking lot

Burpee Ladder in the parking lot

Mosey to Bear Crawl Bridge

Bear Crawl Ladder – 3 rounds – exercises, bear crawl, wall sits

Round 1

Merkins x 10 IC

Bear Crawl to porch

Wall Sits – 1 minute

Round 2

Merkins x 10 IC

Flutter Kicks x 20 IC

Bear Crawl to porch

Wall sit – 1 minute with 30 sec overhead claps

Round 3

Merkins x 10 IC

Flutter Kicks x 20 IC

Speed Squats x 10 IC

Bear Crawl to porch

Wall sit – 1 minute with 25 sec overhead claps, 25 sec Moroccan Nightclubs

Mosey to car

Mary (4 minutes)


Low Dolly


High Flutterkicks


32 and cloudy, with a little ice

PAX:  Headlock, PVC, Cornwallis, State, Wolverine, DC, Cosmo (Q)

Possibly a bit easier beat down today a Q is still recovering from being under the weather for over a week.  Good workout though.  Q brought up the rear in the Burpee Ladder (no surprise there) and everyone got a good workout bear crawling and wall sitting.  Mumblechatter was a bit light today as most were taking it easy on the Q….or maybe Q couldn’t hear trying to keep up…either way, everyone put out a strong effort in the colder weather.

There were some obvious PAX out today…we missed them…hoping they are able to return to the beat downs soon.

Always a privilege,


High Reps

Weather 37 with bone chilling light sprinkles and moist ground 




Crabby PO

Pew Pew




Wapner QIC


Maestro lap

SSHs IC x20

LBACs IC x10 each way

Hillbilly walkers IC x20

Tempo merkins IC x10

Tempo squats IC x10

Plank x 1 minute


Maestro lap 

Wall sit x 1 minute

American hammers x 30

Merkins x 20

Flutter kicks x 40

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Hello Dolly x 40

Merkins x 20

V-ups x 20

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Mtn Climbers x 40

Merkins x 20

BBSU x 30

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Jack Webbs 1:4 –> 10:40


LBCs x 50



Plank x 1 minute 



A couple PAX scratched at the last minute to keep the group short of the double digit goal. There’s always the next workout to get there. Mumblechatter seemed to die down a little more with each passing Maestro lap. It was conceded that this was likely more Maestro laps for Maestro than he has taken part in for the last year. Comment about high number of reps earned the group a set of 💯s then to take a break from counting a set of ABCs. Due to smoked arms Popeye early PB bring a lawn chair and a book on Wednesday. 

Tower of Terror….again

7 men posted in calm 34° weather.





Pew pew


Jay-Z (QIC)


Grass pickers ICx15

Abe Vigodas ICX10

Shoulder pretzels in front ICx10

Shoulder pretzels in back ICX10

Nipple tweakers ICx15

Tempo squats ICX10

Tempo merkins ICX10


Tower of terror

You know the drill!



Flutter kicks ICx15

Pickle pointer ICx15

Hello Dolly ICx15

45 second plank hold


Several virgin tower of terror participants. As usual, it did not disappoint. Around 10.5 rounds were completed which is about normal. It was mentioned that Mary should probably take place at the Nativity with the Virgin Mary. So….that’s what we did. Good workout with perfect weather. See everyone Monday.

Clubber Lang

8 PAX posted to shadowbox in the sleet

Cross leg standing stretches
Grass Pickers x15
Tricep Stretches
Sidestraddle Hops x20

Mosey to Bridge

  • Shadow Boxing:
  • Jab: x30
  • Jab Cross: x30
  • Jab Cross Hook: x30
  • Jab Cross Hook Body Blow: x30
  • Jab: x40
  • Jab Cross Hook Body Blow: x50


  • Squats x20
  • LBCs x20
  • Carrot sit ups x20
  • Lunges x20
  • Chuck Norris ‘Mericans: As many as you can do in one minute (How many mericans can Chuck Norris do? All of them.)

It was fun to get back into boxing. Morning was cold with some iced rain.