05:30 hits at Downtown and there are 17 PAX ready to get after it. Short disclaimer, pledge, 5 Burpee’s and we’re off.


Mosey to the bridge on MLK and lunge walk across, a train is passing underneath so when you get to the other side 5 Burpee’s. Continue mosey to the parking lots behind DSS for a Triple Nickel. 5 HR Merkins in the lower lot then up the stairs for 5 Diamond Merkins in the top lot before heading back down the stairs on the opposite side.


Circle up for Round 1 of Ab work:

20 American Hammer’s IC

20 Flutter Kicks IC

10 Oblique Crunches each side OYO


Cross Page Ave to the large parking lot and keep the blood flowing with some Dirty 11’s. Mike Tyson’s on one side and Big Boys at the far side of the lot. Perform a Burpee at both of the islands each time you cross the lot. YHC underestimated how large the lot was so this took quite a bit longer than expected. Gotta cut some stuff out of the Weinke but that’s ok, save it for the next Downtown Q.


Round 2 of Ab work, same as above.


Mosey back to the start for Round 3 of Ab work and 10 Burpee’s to close it out.



Read a passage from Uncommon Life by Tony Dungy about going against the Status Quo.

Uncommon Key – “Your mission is shaped by your values, and if your values are misplaced, you’ll miss your true mission. Understand that status is fleeting and artificial; pursue what is really worthwhile.”

Proverbs 19:8 – “To acquire wisdom is to love oneself; people who cherish understanding will prosper.”



2.0 Workout at Folsom 7/20 at 7am – NO REGULAR WORKOUT, go to Yank, Gashouse or Pain Lab if you don’t want to go to 2.0

Ratchet is sponsoring a race 7/20 at Shadyside Dragway in Boiling Springs to benefit children’s cancer

Pizza Man will be having an event 8/17 at Rankin Lake in remembrance of his niece. Looking to make this an annual event, be on the lookout for more details


Prayer Request

People battling addiction

Gastone as he travels to NY and will be spreading the ashes of his father


YHC took us out.


YHC wasn’t very creative with the workout today, but I hope it got the job done. It’s been hot this week and the PAX really pushed through this morning with a strong showing. Honored to be a part of such a great group.


I’m Broke