Fitness, Fellowship, Faith

Day: November 10, 2023

Seven Step Program

When Sister Act reached out about taking a downtown Q, YHC knew it couldn’t be a lightweight weinke. It needed to be something that would be tough but also foster the mumblechatter that is so valued Downtown.

YHC arrived to find a few PAX waiting and several other screaming into the parking lot close to time. 0530… so let’s get after it.

(Very) brief disclaimer
SSH IC x 12
LBCs IC x 12
Merkins IC x 12
Imperial Walkers IC x 12

The Pledge

Let’s Mosey towards the bridge. YHC knew that Whoopee was doing the Chad1000 at Bess that morning so the plan all along was to incorporate as many step-ups into the workout as possible.
We stopped at the planters over the bridge for just that opportunity.
Step-ups – 25 each leg

Mosey towards the parking lot across Long Avg below the stairs. Time for what I named Stairway to Seven. Not step-ups, but we did go up steps.
Partner up – Partner 1 does the exercise AMRAP (not the missle system) while P2 runs up the stairs, across, and then down the other set of stairs. Once P1 returns, P2 runs while P1 does same exercise. 7 trips up the stairs for each partner
Round 1 – Seal Jacks
Round 2 – Squats
Round 3 – Flutter Kicks
Round 4 – Perfect-form Merkins
Round 5 – Calf Raises w/ Morrocon Night Clubs
Round 6 – Big Boy Sit-ups
Round 7 – Burpees
Then, Burpees until all groups were done

Mosey back over the bridge. First time through, Wirenut mentioned there were bars that were perfect for pull-ups. Great idea.
2 by 2 like Noah and the Arc, the PAX would do 5 pull-ups each while everyone else did Step-Ups at planters on bridge.
When all pairs had finished, YHC decided we needed another run of that. So we repeated down the line again. Just to note, a little better the second time, but not much.

Mosey to the parking deck. PAX would do 10 count of each of 7 exercises from Stairway to Seven. So…
Seal Jacks x 10
Squats x 10
Flutter Kicks x 10
Perfect-form Merkins x 10
Calf Raises w/ Morrocon Night Clubs x 10
Big Boy Situps x 10
Burpees x 10 (5 were called, but Q gave into peer pressure to not seem weak)

Mosey up stairs and around to next floor. Repeat of 7 exercises x 10.

Mosey up stairs again to top floor. Time only allowed for 10 burpees.

Mosey back to the flag. Flutter Kicks until a false stop was called with 20 seconds to go. As to not cheat anyone, 2 burpees were called. Time…

Post tomorrow to honor Veteran’s Day – Hero WODs at each AO
11/18 F4 Trail Run – see Freight
Thanksgiving – Ultimate Frisbee @ 0700
Christmastown 5k – see Broke
12/2 Christmas Party and Convergence @ The Yank

Prayer Requests
Flintstone’s son
Turtleman and family
Southern Bell’s son
Safe travels in upcoming weeks
Jackson Hall, praise that tumor appears to be shrinking
Wirenut’s mom
Pallbearer’s son

Prayer to take us out

Until next time…

Site Q Request at the Goat

Got a request to Q at the Goat.

Warmup: 15 x Goof Balls; 15 x Toy Soldiers

I wrote down 10 exercises on the pavement in chalk.  The PAX grabbed a partner, PAX 1 would do the exercises AMRAP while PAX 2 would run a lap around the block.

Exercises: Merkins; Bobby Hurley; American Hammer; CDDs; Burpee; Freddie Mercury; LBCs; Mountain Climbers; Smurf Jacks; Big Boys.

Mosey over to low wall for some:  Dips; Derkins; Step Downs

Round 1: 10 x Dips; 10 x Derkins; 5 each side Step Downs

Round 2: 16 x Dips; 16 x Derkins; 8 each side Step Downs

Round 3: 20 x Dips; 20 x Derkins; 10 each side Step Downs

Next, Circle of Merkins: Round 1, each PAX would do a Merkin, one at a time.  Rinse and Repeat around the circle increasing the number of merkins by one each loop around the circle.


Well, At Least Two of Us Like Crunchy Frogs

Great to Q again..and to be able to stick around for COT on a warm Veteran’s Day morning! Nice work by all pax! Good to have Tardi Gras back with us. No trains today, much to the chagrin of Radar; but burpees were still done. Thanks to Tricycle for adding more Crunchy Frogs during Mary, despite lots of resistance during the workout.

Warm Up: Don Q, Toy Soldiers, Plank Stretches 



100 Step Ups

200 Dips

300 LBCs

400 Flutters-count both legs

1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1: 1 Burpee, sprint back to partner, touch, sprint to cone 2: 2 Burpees, sprint back to partner, touch, sprint to cone 3: 3 Burpees, sprint back, switch with partner.

Triple Nickel: HR Merkins/Big Boys

7 of Diamonds:

7 Werkins

14 4-Count Crunchy Frogs

21 4-Count SSH

28 CDDs



‭‭1 Peter‬ ‭5:5‭-‬7‬ ‭ESV‬‬

[5] Likewise, you who are younger, be subject to the elders. Clothe yourselves, all of you, with humility toward one another, for “God opposes the proud but gives grace to the humble.” [6]  Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, [7] casting all your anxieties on him, because he cares for you.

“In the end, your fear reveals a lot about your theology. When you embrace anxiety and worry, you are embracing a set of beliefs about God, his love for you, and his ability to take care of you. When our anxiety is fueled by fear, the Bible talks about it less in terms of a weakness of constitution that needs to be overcome, and more as a sin to be avoided and repented of.”


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

Prayer Requests

Kool Aid took us out.


Thanks for coming out!


Two Man Group

One PAX showed up for the Workout.

Mosey to School Crossing sign.

5x Burpees at each utility pole until we cross the other school crossing, turn around and head back.

10x Big Boys at each utility pole, turn around and go back.

20x Squats at each utility pole.

Mosey to the Truist Bank Parking Lot, for some Escalators.

Round 1: 10x Smurf Jacks

Round 2: 10x Smurf Jacks; 20x HR Merkins;

Round 3: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers

Round 4: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers; 40x Bobby Hurleys

Mosey back to the Middle School Parking Lot.

Shoulder Blasters: Perform exercise until Q changes.

Exercises: Baby Arm Circles; Reverse Baby Arm Circles; Moroccan Night Clubs; Chinooks; Air Press; Seal Claps; Overhead Claps; Cherry Pickers.


Goofing off in Hollywood

Warmup: Goof Balls x 15; Toy Soldiers x 15

Mosey to First Presbyterian Church Parking Lot.

Q-Sprints: The Q calls out an exercise and the PAX do the exercises AMRAP until the Q says to “GO”.  The PAX then sprint to the other side of the parking lot.  Then they mosey back to the start.  Rinse and Repeat.

Exercises: Big Boys; CDDs; Crunchy Frogs; Mike Tysons; Flutter Kicks; Groiners; LBCs

Mosey to another parking lot for some 11’s.  The exercises are Tiger Squats & Merkins.

Mosey back to the Middle School lot.  Burpee Dans – 4 lunge walks to 1 Burpee, Rinse and Repeat until we cross the parking lot.


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