Category: Uncategorized

Tire Ball

9 men posted in a 47° calm gloom




Pew Pew





Jay-z (QIC)


Maestro Lap

Grass pickers ICx15

Abe Vigodas ICX10

Motivator from 10

Calf stretches

Sprinklers ICx15

Moroccan night club ICx15


Ruck tractor tires and ball sacks to happy place


One tire at the base and one at the tip of “the unit.”

Each team shoots a tennis ball with an exercise written on it into the tire. If shot is made, the other team does x2 the reps. If shot is missed, that team does x2 the reps. After each team takes a turn the tires are flipped by the PAX to the opposite side. Each PAX holds plank until it’s their turn to flip. If you were a shooter and missed you do a prisoner run around the happy place until your team is done flipping the tire.

We made it through 5 balls.

Ruck tire back to flag.


Pickle pounder ICx15

Plank jacks ICX15


Tire ball was a fun invention and a nice change of pace. A little more down time between exercises than yours truly would have liked, but still got a good sweat going. Some mumble regarding the changing of some rules midstream. It was good to have Ghost back with us. Now we need more kotters to show up.

Frog and turtles and rabbits

8 PAX for a beat down on this 45 degree moist morning.

Bambi, Wapner, Jay-Z, Crabby PO, IM Piper, Pew Pew, Daisy- QIC


Shoulder pretzels- 20IC

Sprinkler- 15IC

Up straddle hops- 20 each leg OYO

Side lunges- 10IC

Individual stretching of tight areas OYO

Tortoise and hare:

Partner up- tires or blocks

One partner with rucksack starts lap around petting zoo other completes exercise then runs and swaps. Continue exercise until total reached than move on to next exercise.

5 burpees- total of 50

10 outlaws- total of 100

15 merkins- total of 150

20 big boys- total of 200

25 squats- total of 250

At completion of each lap- leap frog 5 blocks.


Squats ring of Fire- 10 each

X-factor- 10OYO


8 PAX showed up as we celebrated National Frog Jumping Day (who makes these stupid holidays!?!?! But we gotta celebrate!) and revisited the story of the Tortoise and the Hare. Not enough tires to go around so we had one pair carry a block. Made it through 100 big boys and roughly 2 miles completed with the rucksack. One of these days we will get through the squats!!!! Grumbles about this workout- even Bambi quotes this might have been his roughest workout yet….. challenge accepted! Happy birthday goes out to Pew Pew- apologies from YHC for not getting some pickle workout to warm you up for the night. Conversation was that Popeye was not around this morning because he pulled a muscle celebrating his birthday on Friday- so please be careful as you celebrate, Pew Pew! Day ended with Jay-Z making sure Piper brought both his sacks for the workout on Wednesday- leaving lots of questions to be answered. Hope to see you all on Wednesday so we can figure out why Piper has two sacks! Let’s get back to double digits!

Full Body Birthday Beat Down

Temps were a comfortable 50 degrees this morning. 8Pax posted. Daisy, Piper, Jay Z, Pew Pew, Wapner, IM, Crappy Po, and Birthday Q Popeye.

Warm up: SSH, grass pickers, arms oyo, shoulder pretzels, nipple tweakers, motivator from 8.

Mosey to the Happy Place the long way with an Indian Run.

Thang: Q was born in 1974 so we did 19 exercises for 74 seconds each, with 15 seconds of rest in between.

Squats, Merkins, Flutter Kicks, Lunges, Dips, Dolly, Jump Squats, Hand Release Merkins, Freddie Mercury, Calf Raises, Diamond Merkins, LBC’s, Jump Lunges, Plank, ABC’s, Wall Sit, Mountain Climbers, Hundreds, and Al Gore.

Mary: Ring of Fire Flutter Kicks, Pickle Pounders and Pointers in cadence.

Moleskin: The Fart Sack was strong with some today. Lots of talk about showing up for the workout the night before, but no action in the morning for some. Complaining was minimal. Some wished Q had been born in the 50’s or 60’s. My arms are feeling it today, so it must have been a good workout.

Happy Ladder

10 PAX posted on Wednesday 5/1/19.  Temperature was a balmy 59 degrees.

Wapner, Cubby Blue, Humdinger, IM, Pew Pew, Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Motivator x 5
  • Jumping Cherry Picker x 20
  • ATM

Mosey to Happy Place

Thing: 5/10/15/20/25 Ladder Up and Down

PAX started with 5 Groiners then sprinted about 40 yards across the parking lot, Burpee Dan (Burpee + 4 Lunges) back.  5 Groiners, 10 Hand Release Merkins, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, 25 Jump Squats, and sprinted down and Burpee Dan Back.  Pax then went back down the ladder dropping off exercises until we got back to just the 5 Groiners.

Ring of Fire – Monkey Humpers x 10


  • Flutter Kicks x 25
  • LBC X 25
  • Crunchy Frog x 10
  • Rinse and Repeat x 2
  • Hold plank for remainder of time.




Double digits this mornings.   Good to see Cubby Blue back at it.  Hope to see everyone come out of the woodwork for Friday’s beatdown.   Good work today from the PAX fighting through another beatdown.  Burpee Dan’s have a suck factor of 11 on a 0-10 scale.  Speaking of scales PAX weighed in for the May weight loss challenge this morning.  Still working on the prize and the rules for the challenge, but it should be a great motivator for us.  Props to Daisy for bringing the scale out to the AO this morning.

Boob reduction

7 men posted in an attempt to tighten up the man boobage.

46° and cloudy….imagine that




Pew pew



Jay-z (QIC)


Maestro Lap

Grass pickers ICx15

Sprinklers ICx15

Plank destroyers 8 count ICX5

Moroccan night club ICx15

Sumo tempo squats ICX10

Tempo lunges ICX10


Mosey to happy place to loosen and strengthen lower back muscles

Superman holds 10 sec, rest for 5 sec X3

Side leg lift holds 10 sec X3

Pickle pointer holds 10 sec X3

Mosey to shelter house for merkin mania

15 merkins

15 irkins

15 derkins

Stair suicide

15 diamond merkins

15 wide merkins

15 abyss merkins

Stair suicide

Mosey back to happy place

Partner up for wheel barrels from tip to base

10 groiners at each end

Rinse and repeat

To picnic tables for 15 dips followed by dirty hook ups ICX15

Rinse and repeat

Mosey to flag


Flutter kicks ICX20

Pickle pointer ICx10

Hello Dolly ICx20

15 leg lifts OYO

American hammer ICX10

Gas pumps ICX10

pickle pounder ICX10

Laney Lou x3


It was good to see Wapner back in the mix and Maestro modifying to put in the work. We still need some of you other guys to man up. We prayed for our Funeral Directors as they seem to be very busy. We pray they get the sleep they need and can post on Wednesday. Mumbles were light until we got to the wheel barrels. Shouts of, “Great idea Jay-z” and “the whole way?,” could be heard. Over all it was a good workout sure to tighten the chest.

Circuit workout in the moist

The Fartsack was strong today, but 5 Pax, Piper, Pew Pew, Jay Z, Crabby Po, and Q Popeye braved the windy and rainy gloom to better their bodies in a Circuit workout.

Warm up:

Maestro lap

WMH oyo

Arm stretches oyo

Nipple tweaked

Grass pickers

Abe Vigoda


Mosey to the large shelter house

Each circuit had 4 exercises, 1st exercise for 1:00, 2nd for 45 seconds, 3rd for 30 seconds, 4th for 15 seconds, then 30 second exercise again, 45 second exercise again, and 1:00 exercise again. Each circuit was 4:45 minutes. After the first circuits we ran to the bathrooms and did 20 calf raises, then back to shelter house. After the 2nd circuit we ran to the bathrooms and did 20 dips and back to the shelter house.

Circuit 1: squats, jump lunges, sumo squats, jump squats.

Circuit 2: planks, alt. shoulder taps, merkins, and plank jacks

Circuit 3: ssh, skaters, mountain climbers, burpees.

Circuit 4: hundreds, LBC’s, dolly, flutter kicks

Circuit 5: forward arm circles, backwards arm circles, seal claps, overhead claps.

It was a full body workout and the wind actually felt good by circuit 3. This one will definitely be brought out again.

Barrel of Fun

8 men posted on a cloudy, calm 60° morning.





Pew Pew



Jay-z (QIC)


Maestro Lap

Grass pickers ICx15

Sprinklers ICx15

Tempo side lunge ICX10

LBAC ICX10 each direction

Finkle swings x10 each leg

Abe Vigodas ICX10


Partner up and say with barrels to bottom of the hill, switching barrel carrier half way.

PAX1 Rolls barrel up hill and does 10 skull crushers

PAX2 20 squats and hold Al Gore

PAX1 then drops barrel and let’s it roll to partner while jogging down hill.

Rinse and repeat 6 times

Ring of Fire

Irkins and derkins with partners on the barrel

PAX1 does 20 squats

PAX2 holds barrel in Al Gore

Flip flop to 200 squats

Indian run….NO BARREL

PAX1 walks backward up hill carrying barrel and rolls it down to PAX2

Rinse and repeat 3 times

Barrel tracks back to the flag

–barrels laid on the ground like railroad tracks. First PAX picks up first barrel and moseys to the end and places it on the ground then circles back to the end of PAX line.


5 Absolution

Pickle pounder ICX10

Pickle pointer ICX10

Flutter kicks ICX25


Disappointed 60° could only muster 8 PAX out of the fartsack. The barrels were a fun change of pace. Lots of squats made for a good quad burn. Ring of fire in derkin position proved to be awful. Lots of moaning and groaning ensued. Otherwise, not a lot of mumble chatter. “Barrels aren’t heavy, just awkward,” was one comment. “A year and a half before I see these barrels again,” was another. Good workout on a perfect morning.

Blackjack and a new record!

48 degrees, on a clear Wednesday.

9 posted:


Crabby PO


Pew Pew




Zack Light- FNG

Daisy- QIC

Warm up- arm circles 10x each direction

Sprinkler w legs- 10x

Finkle swings 10 each leg

Peck stretch 30 sec

Lat stretch 15 sec each arm

Willie Mays hays OYO

Motivator from 11

Mosey to end of swimming pool


Blackjack: 1 merkin run to next power pole, 20 LBC, run back. Each round increase merkin by one decrease LBC by 1 until 20 merkin and 1 LBC.

Indian run around outside of baseball diamond and back to flag


25 flutter kick IC

15 pickle pointer IC

15 pickle pounder IC


Legs were still burning from Monday’s workout. Lots of mumble about that to start the day! Excited to have an FNG show up and to learn he is gasman’s brother was a bonus. FNG will be giving Wapner a hard time when he sees him next since he invited him and was MIA. Glad to hear Gasman is doing well and should have him back in a little over a month! Mumble grew to loud groans when it was announced this would be our third straight motivator workout. Record from 11 was established- but no one seemed to be excited or proud of it- angry might fit the mood better. 7 of diamonds was planned to celebrate baseball season back in full swing, but blackjack took longer than anticipated, so an Indian run filled the remaining time. (210 merkins, 210 LBC and 2.7 miles put in today)

Encouragement to those that haven’t been in a while to come on back- even if you have to modify as needed. We would love to see you all back no matter the capacity!

Better weather is seeming to stick around- so let’s start putting on some heavy EH and grow our group to twenty posts each day by the end of the summer- if not sooner! Pass around guys you are working on to see if multiple EH doesn’t work a little stronger. Looking forward to another beat down on Friday!

Leg Day

12 PAX posted on Monday 4/8/19.  Temperature was a very nice 59 degrees.

IM, Pew Pew, Maestro, Wapner, Piper, Jay-Z, Bambi, Daisy, Humdinger, Rite Aid, Cromer, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Motivator x 10
Abe Vigodas x 10
Shoulder Pretzels x 20
Hand release Merkins x 10

Mosey to Bathrooms


Lunges down path to Big Shelter – then do 25 Monkey Humpers.  Bear Crawl down the connecting path to road – then do 25 Merkins.  Imperial Walkers to the Happy Place – Round of Leg Blasters.  Rinse and repeat with the substitution of Bat Wings for Leg Blasters.

Pax stayed at the Happy place and did a Jump Squats tabata that consisted of 20 seconds of Jump Squats and 10 seconds of rest X 8.

Mary at the Happy Place:

LBC – x 25
Flutter Kicks – x 25
Pickle Pounders – x 25

Mosey to Flag



Good turn out for a Monday morning beatdown.  Weather was great and it felt good to be in shorts again.  Started off with a mosey past the petting zoo.  Could of really used some “smell good” as the animals were quite ripe.  Mumble chatter started early with the introduction of lunges all the way down the path.  Thinking about it the mumble never really stopped.   The rain overnight brought out an abundance of worms that got in the way of the bear crawls.  YHC wonders how many survived.  Bat Wing sucks.

1 Little, 2 Little, 7 Little Indians.

7 Pax post in a warm wet Gloom.

Piper, Crabby Po, Jay-Z, Daisy, Wapner, IM, and Q Popeye

Warm up:

WMH oyo

Motivator from 8


1 mile Indian Run

10, 20, 30, 40

10 Pax choice, pull ups, decline merkins, swing Tyson’s.

Run to bath house for 20 dips

Run to shelter house for 30 LBCs

Run to road for 40 squats

Rinse and repeat

1 mile Indian run

We managed to run a total of 3 miles today. Legs will be sore tomorrow. Not much mumble chatter today.

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