• When: 2018-04-05
  • QIC: Toothpick
  • The PAX: Toe Tag, Flipper (R), Slate, Fire Daddy, Toothpick

Blocks, Bus Loops and a Foul Odor

5 dedicated Roost PAX showed up Thursday morning sore from Moneypenny’s Masters Trivia beating hoping for a day of light stretching and talking about our feelings. Nah…we did this instead:

Conditions: 40 degrees and way to cool for April. Toe Tag was dressed for the Iditarod.

Tha Thang:

 Head to the block pile and grab a cinder block-choose wisely. Fast mosey with block to amphitheater for:

SSH x 15 IC

IW x 15 IC

Right about now someone apparently killed a possum and the smell forced a relocation of the COP

TTT x 15 IC

WM x 15 IC

LAC (front & back) x 15 IC

Complete prescribed exercise in the amphitheater and then run the bus loop (approx. .25 mile)

  • 25 decline merkins (hands on block)
  • 15 step ups ea leg with block on shoulder
  • 25 pullups
  • 15 single arm bent rows ea arm with block
  • 25 box hops (no block)
  • 15 lunges ea leg-block on shoulders
  • 25 dips


-We still had a few minutes left-grab some wall in breezeway for various wall sits with arms out, arms up, L leg up, R leg up.


-Mixture of Cusak block/fast mosey w/ block back to block pile.


-Back to flag for a minute of front/back/go led by Fire Daddy.



Large group of F3 Lake Murray PAX doing True to the Brew run 4/21.


Speed Trap/Roost convergence 5/17 at Speed Trap



Former Chapin coach

Redfearn and Cain families.