• When: 2019-01-30
  • QIC: Turnpike
  • The PAX: Wham!, Kamikaze (#DoubleRespect), Selfie, Special K (#DoubleRespect), OBC (#Respect), BallBoy, Barium, Grilz, FNG WannaBe (#Respect), Sparkay, Turnpike

Super Bowl History at #TheCastle

11 PAX arrived at #TheCastle to get better. It was cold, everywhere, except for YHC’s refrigerator, which decided to Fartsack and move to summertime temperatures. Fortunately, it was noticed after the workout, so distractions were at a minimum, but getting the 2.0s out the door for school was more challenging than usual. YHC also didn’t know we had a Friendly New Guy joining us as he arrived late, but he did very well, and kind of named himself. More on that later.

YHC created a Weinke based on this day in history, January 30, 2000. There were multiple other January 30th historical events to choose from, but this date was pretty relevant. This was 19 years ago, Super Bowl 34 (or XXXIV for those Roman numeral nerds) in Atlanta where the St. Louis Rams beat the Tennessee Titans 23-16. With Bricks, Blocks and Jump Ropes, and reps of 23, 16, 34 and one 19, the PAX got after it.

Conditions – 26.5 degrees (27 at start, 26 at end)

Opened with the Disclaimer

The Thang:

  • SSH *23
  • Butt Kicks *16
  • Calf Raises *19 (19 years ago)
  • Jump Rope *34 clicks
  • Little Baby Arm Circles – Forward *23 (3 count)
  • Little Baby Arm Circles – Backward *16 (3 count)
  • Imperial Walker *23
  • Calf Stretch
  • Plank Jacks *16
  • Jump Rope *34 clicks

Mosey around parking lot

Round 1 – Blocks

  • Curls *23
  • Jump Rope *34 clicks
  • Overhead Press *16
  • Jump Rope *34 clicks
  • Chest Press *23
  • Jump Rope *34 clicks
  • Lunges 8 each leg *16
  • Jump Rope *34 clicks
  • Upright Row *23

Mosey around parking lot

  • Air Chair – 1 Minute

Round 2 – Bricks

  • Tricep Extension *23
  • Jump Rope *34 clicks
  • We’re not Worthy *16
  • Jump Rope *34 clicks
  • Shadow Box *23
  • Jump Rope *34 clicks
  • Tricep Extension *16
  • Jump Rope *34 clicks
  • We’re not Worthy *23
  • Jump Rope *34 clicks
  • Shadow Box *16

Mosey to Hill

Round 3 – Liberal Hill

  • Modified Hill Suicide – ½ way, down, then sprint to top, Air Chair at top, 1 minute

Back to COP

  • Air Chair – 1 Minute

Bricks and Blocks back to the pile.

  • Howling Monkey 2 and 4 reps, done.


During Name-O-Rama, YHC unwittingly asked our FNG for his information as I thought he posted with us from another AO. He said his hospital name and WannaBe. I asked how old he was, he answered. He earned respect. We finished and Kamikaze, the PAX who put the EH on him, said there was a Friendly New Guy. After he told the PAX about himself, it was agreed that WannaBe was his F3 name. For future reference, don’t assume FNGs will be on-time!  Solid work done by the PAX, 374 jump rope clicks and some balanced resistance work.

COT: Counterama; Name-O-Rama, Announcements: HDHH today at Bar None, MGC Long Run, Saturday February 2nd, Prayer, done.