• When: 2021-03-02
  • QIC: Whitney
  • The PAX: Forgot to record. I think we had: Soft Toss (respect, cotters), Darla, Laettner, Bellhop, Soccer Mom, STH, Buddy Love, Lumbergh, Blart (cotters), TNT, YHC

Depot Ring of Fire – It’s A Deep Burn

Despite a lack of HC’s in the chat and late night messages from pax backing out, 10 plus YHC got better.

Conditions – Dry and cool.  Perfect Morning

Greeting and Disclaimer Given


TTT x10

Little Baby Arm Circles x10 Forward and Reverse

1 Burpee

Grab block and head to fields.

Main Event:

Line up at end of fields

6 Exercises done in sets of reps of 5x, 10x, 15x, 20x, 25x, 20x, 15x, 10x, 5x

Between each set, pax had option to either run or lunge walk.  Runners would run to far fence after 5x then shorten distance each set as reps raised to 25x and then extend distance back down as reps decreased back to 5x.  If you did not want to run you had the option to lunge walk shorter distances.

Exercises: Squats, Curls, BBSU Press (a BBSU holding block, shoulder press in the up position), Chest press while laying on back, Flutter Kick Chest Press (chest press while flutter kicking), and Frankenstein’s – I’m going to be honest – I’m not sure what it is called, but start by holding the block down at waist with arms extended fully and slowly raise block up to parallel with the ground in line with your shoulders while keeping your arms locked and fully extended and then back down.  

This was definitely a crowd pleaser and there was no mumble chatter on the suck Frankenstein’s brought everyone…


Pressed for time and with the music playlist winding down, we finished up with everyone completing the set of 15x’s on way back down.  There was enough time for the grand finale of the day….Ring of Fire!

For those of you who do not have the song:


Pax circled up with blocks.  In tune with the music of Johnny Cash’s “Ring of Fire”, pax did the following:

Song Intro/Verse – Hold Blocks Above Head (approx 32 seconds)

Chorus – Slow Block Press down to touch chest (YHC made it a point to stress coming down all the way to touch your chest with the block) and back up with beat of song (18 Seconds)

Interlude – Hold back above head (15 seconds)

Chorus – Press down to touch chest and back up with beat (18 seconds)

Verse – Back above head (24 seconds)

Chorus/Outro – Press down to chest and back up with beat (51 seconds)

Pax sung and danced to the song as it was playing…..Kidding, by the end I think only 2 or 3 people, YHC included (humblebrag), finished the entire song.

Total time for those who did it all was a 2 minute 38 second shoulder blowout to finish a very shoulder/arm heavy workout.  Well Done!  Good luck lifting your arms today!  YHC may make this a sort of calling card to end all of my Q’s with moving forward…we’ll see.

Recover, Recover!

Blocks up/Circle up

(YHC did not hit play on his video, so basing these off of my memory – which does not say much after years of repeated head trauma from football!  Yay CTE!)

Announcements – Cottonmouth last call to sign up – I know I’m missing more so please place in the chat the ones that I’m missing.

Prayer Request – Dutch Fork Lacrosse Player injured last night.  Looked pretty severe.  Pray for quick recovery and no lasting issues.

Sort of not a devotion, but a powerful story and good read:


Mental health is a major issue these days.  Even if someone appears to have it all and be “fine”, you never truly know what someone is going through.  Personally I have had a couple instances where suicide has impacted my life – a grandparent when I was a kid and a best friend when I was in my early 20s.  Nothing can prepare you for the feeling and just general questioning you have if you have experienced this tragedy – Could I have done something different? Why did this happen? Could I have stopped it? Why couldn’t I see the signs?

Truth is we never know the why’s and the what if’s, the only takeaways I have are:

1 – Treat people with kindness, respect and dignity. Your kind words can go a long way.

2 – Stay connected with family/friends. You never know when their/your last moment on this Earth will be.

3 – Be open to listen.  Sometimes people just need someone to talk to about their issues.

4 – They (or you) may “Just be joking”, but there is a delicate line between a joke and underlying issues causing the thought.  Seek out proper help if you or anyone you know is experiencing suicidal thoughts.  There’s no problem/issue in this world that is worth ending a life over.

Thank you all for coming out!

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