Fitness, Fellowship, Faith

Day: November 8, 2023

11/8 Prison Break

We ran Sargento had to run solo the Three Amigos left out a few minutes early to get some extra miles.

The question I have been thinking about today is should we communicate more, or show up to the AO earlier.

Deep Thoughts.


The Bed Pan is Full.

DT – The Quad

Warmed up with the standard…

Mosey down main to do 4 corners, big boys and swats. 3x laps

Step ups at the church, dips, and derkins.

Mosey up Franklin to parking lot near Pita Wheel where we did 3x Lungs, bunny hops, skipping.

Mosey down main doing 10x merkin per light post.

Finished with red robin.


7 HIM, one FNG and YHC posted for a brisk morning beatdown.  I have been EH’ing a neighbor of mine and finally got him to commit today.  Welcome Bullwinkle!

After a quick disclaimer here is what we did

Warmup SSH, Merkins, Burpees, LBC and Imperial Walkers.


Mosey to Martha’s after reviewing the Credo we proceeded with 11’s with Merkins and LBCs with Burpees in the middle. It seems that I may have become somewhat predictable as Stroganoff seems to anticipate my every move.   Mosey too Soccer field.  4 corners stacking 10 Burpees, 20 American Hammers, 30 CDDs and 40 flutters.  Then de-escalate backwards to first corner.  Getting near time we began the long mosey back but not before knocking out 25 dips, 26 Step ups and 10 Derkins at he picnic tables.  Finally, mosey back but stopping at each light pole for 5 merkins before a prison break to Pelicans.  Time for namorama and naming of the FNG.  Bullwinkle comes to us originally from a small town in Saskatchewan that rhymes with a female body part.  Lucky for him I was benevolent enough to look past that for his nickname.



Friend of Anchorman’s who has leukemia – Anchorman to setup screening for bone marrow transplant candidacy for men 18-40

Jackson Hall


MIdoriyama Movie Lines

10 strong Pax showed up for the first gloomy Midoriyama Q after the time switch. Various excuses were made from some no shows; hate to see it. Blart noticed three deer walking from the softball field to the horseshoe pits but they didn’t stay for the work.

Warmup: SSH, Low Slows, Monkey Humpers for tardy Montross, Hillbillies and MNC’s.

Mosey to the distant left side parking lot for…

crowd favorite Dirty Mac Deuce: 12 Reps, Arms, Legs, Core

Set #1 Werkins, Low Slows, Flutters x 12 IC, run a lap around the lower parking lot.

Set #2 Burpees 12 OYO (as promised in the warmup, but no Slaw), Monkey Humpers, Freddie Mercs x 12 IC, run a lap.

Set #3 MNC’s, Mountain Climbers, Big Boys x 12 IC, run a lap.

Set #4 CDD’s, Calf Raises, Dying Cockroaches x 12 IC called by Broke so I could catch my breath, run a lap.

Set #5 Diamond Merkins, Lunges, LBFC’s x 12 IC, run a lap.

Stay here for the next Thang.

Partner Up.

P1 runs across the parking lot for 10 Merkins at the sidewalk while P2 begins 100 Squats then switch.

200 Flutter Kicks (count right leg)

300 LBC’s

Mosey back for some Mary and a couple of Wojo stretches. Thanks Wojo.

Throughout the workout I would read a line from a few of my favorite movies and ask everyone to guess the movie. This didn’t go very well as most of these kids haven’t seen any movies made before 2010.

Some of my favorite movie lines.

“A real woman could stop you from drinking.” “It’d have to be a real big woman”. – from Arthur (I could’ve done 25 lines from this movie. Seems Defib may be the only one who remembers).

“The average Russkie, son, don’t take a dump without a plan” – from The Hunt for Red October

“Do or do not, there is no try”. – Star Wars

“A man who doesn’t spend time with his family can never be a real man” – Godfather

“Can you fly this plane and land it?” “Surely you can’t be serious.” “I am serious and don’t call me Shirley.” – Airplane

“You tell ’em I’m coming and hells coming with me” – Tombstone

“Do me this favor. I won’t forget it. Ask your friends in the neighborhood about me. They’ll tell you I know how to return a favor.” – Godfather 2

“It’s a hell of a thing, killing a man. Take away all he’s got and all he’s ever gonna have.” – Unforgiven

and one I forgot to read… “You’re not the man I knew ten years ago.” “It’s not the years honey, it’s the mileage.” – Raiders of the Lost Ark

Thanks to all who posted, Great to see Blart back while still going through the dreaded Plantar’s pain. Great to see Suess, Wiki and Radar back in the afternoon.

11/18 Freight’s Trail Run (sign up form)
11/25 Christmastown 5k
12/2 F3 Christmas Party (sign up form with year-end awards)
12/9 Beer Ruck

Prayer Requests:
Jackson Hall
Oompa Loompa
Broke’s Coworkers family
Injured Pax

Blart took us out!

11/8/23 @ The Labyrinth



15 SSH

20 Imperial Walkers

15 gravel pickers

Mosey to Gaston’s hill with 5 squats at each lamppost

Up the hill with 5 merkins at each mailbox on right

Down the hill with 15 heel raises each mailbox on right

Mosey to Dollar General

11s doing LBC’s  and flutters

Mosey to Food Lion 4 corners stacked

5 burpees

10 plank Jack’s

10 LBCs

10 squats

Mosey back to wall for 25 step ups followed by 25 dips

Mosey back to Pelicans

Stretching and round Robin to complete

Prayers for Simpson family, Clutch’s father, Turtleman, Jackson Hall

Announcements chad 1000

Thanksgiving frisbee

Christmastown 5k

COT and closed out with a prayer

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