• When: 10/20/15
  • QIC: BA
  • PAX: BA (Q), Bandit, Stroganoff, Outhouse, Anthrax, E4, Top Hat, Brown Streak, Fresh Prince, Defib, Squeeker

11 PAX showed up for one of BA’s non running workouts. The PAX were surprised when it was announced there would be no cinder blocks used in today’s workout.  The PAX were also pleased to learn some of the workout would be done in the weight room with the garage door 1/2 way up due to BA not enjoying the chilly morning.

WU: (In Cadence)

  • SSH x 20
  • Don Quixote x 10
  • LBC x 20
  • Prayer Squats x 10


Mosey To The Weight Room


Music Time

  • Roxanne/STING AND THE POLICE (Push Ups on Roxanne and Plank Jacks on Red Light) 3:08
  • 30 Dips
  • Thunderstruck/ACDC (Burpees on Thunder…. During Instrumental 9 SSH) 4:52
  • 30 Dips
  • Sally/MOBY “FLOWER” (Squats on Sally Up/Down) 3:26
  • 30 Dips
  • Bodies Hit The Floor/Drowning Pool (Push Up on Hit Floor and Donkey Kick on Counting) 3:21
  • 30 Dips
  • Farmer’s Daughter/Rodney Atkins (Carry Weight Around Room Until End Of Song) 3:30
  • 30 Dips

Counted off after every song…sometimes twice

Wall Sits With 25lb Plate x 1:00, 1:30, 2:00

Wave Merkins (5,4,3,2,1)

SSH x 20

Don Quixote x 10

LBC x 20

Prayer Squats x 10

Mosey To The Shovel Flag


  • Count Off
  • Announcements: More Of The PAX Need To Start Qing, Need A Fill In For Mud Run
  • Prayers: TSquare’s Mother In Law
  • Coffeeteria At Floyd And Blackies- 1 In Attendance

Again It Was My Pleasure Leading The PAX today.