Fitness, Fellowship, Faith

Day: November 20, 2020

Above the Arctic Circle

Nine pax showed up for a nippy Friday morning beatdown, some in what looked to be spacesuits and parkas such as YHC has not seen since February 2009 in Northern Greenland, well inside the Arctic Circle. I have to say, the morning gloom did remind YHC of a mid to late morning in those environs. But the comparison ended there because it was usually about 10 degrees with a -15 wind chill giving the place all the ambiance of Mars. Tell Elon I don’t need to go now. Beatdown went like this:


Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Foot to hand stretches X both sides

Nolan Ryans X 10 each side

Mtn. Climbers X 20

Mosey to the bottom of the big hill.

Pole line suicides.

Run to the each pole, drop and do the assigned work and back as follows:

Pole 1 – 10 burpees

Pole 2 – 20 squats

Pole 3 – 30 big boys

Pole 4 – 40 merkins

Pole 5 – 50 SSH

Road crossing (main street) – 60 LBCs.

Mosey over to the parking deck for a literal ladder.

1st floor – 10 HR merkins

2nd floor – 10 Hr merkins + 15 American Hammers

3rd floor – 10 HR merkins + 15 American hammers + 20 jump lunges

4th floor – 10 HR merkins + 15 AHs + 20JL + 25 jump squats

5th floor – 10 HR merkins + 15 AHs + 20 JL +25 JS +30

6th floor – 10 Hr merkins, 15 AH + 20 JL + 25 JS + 30  +35 SSH

Head back to the flag for a trip around the pavillion as follows:

1st 90 – Bear crawl

2nd 90 – broad jump

3rd 90 – lunges

4th 90 – crab walk

Pledge and done!


Outside of the temp being @ 40 and the north star nowhere near dead over the top of us, it looked like Thule Airbase based on the pax level of cover! Felt nostalgic for the old North Star lounge and the polar bear signs that said WARNING: This animal will hunt you, kill you, and eat you! So much for feeding the bears.

Pax worked hard today. Good group if a little thin form normal. Maybe that buttermilk doesn’t thing. We certainly drank it!

Lots of things on the horizon coming up. Thanksgiving day “triple down”, Christmas party, leadership opportunities. Step up men! Downtown Qs needed.



9 Rounds

The afternoon weather is almost perfect right now and 10 PAX made it out to the JV workout known as Midoriyama to take advantage. After a short disclaimer and the pledge we did a modified Jacked Up to get started. 40 SSH’s, 30 Seal Jacks, 20 Plank Jacks and 10 Little Gumby in the Woods before we headed off to the far turd shack.


There’s some kind of workout / fitness group / cult or something that charges you money to workout that’s called 9 Rounds. Not sure what they do, but here’s my version.

On the wall at the turd shack…

9 Hip Slappers, run a lap

9 Dirty Hookups, run a lap

9 Mike Tysons, run a lap

Rinse and repeat with 18 reps of each and then with 27 reps of each.


Partner Up

90 Big Boys

180 American Hammers

270 LBC’s

One partner runs a lap while the other does the exercise.


Head back to the flag and stop at each light pole on the left (9 total) for 9 reps of each of the following:

Rocky Balboa’s, IW Squats, Calf raises

Alternate between butt kickers, high knees and lunge walk between the poles.



Proverbs 11:25 – “A generous person will prosper; whoever refreshes others will be refreshed.”

You don’t have to be wealthy to be generous. Give freely of your time, talents and treasures and do so out of love and kindness rather than out of guilt and obligation.



Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 5k at the Pub

December 10th – Blood drive

December 12th – Christmas party

Freight still has slots on the Gold Digger baby calendar


Prayer Request

Sargento’s list

Lil Sweet’s M has an uncle with COVID


YHC took us out.

I’m Broke


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