• When: 2018-05-03
  • QIC: Life Alert
  • The PAX: Rumble Strip, Hot-4-Teacher, Bar Crawl, Can't Get Right, The Brownout, Clench, Rebound (Respect), Postal, Rook, Giggity, Cream Cheese, Abacus, Backspace

Do You Even Leg Day Bro?

YHC was privileged to lead the PAX for a VQ in a leg beat-down day, complete with some tree-hugging PLUS an appearance from Kelly (the telephone pole chunk with handles) in homage to my bro Postal’s introduction to her a few months back.  Minus an appearance from our AoQ…something about recovering from a gauntlet. Mumblechatter was fairly minimal (mostly due to YHC’s ever changing number of repetitions) and hard work was done by all.

Weather: 60 degrees and awesome

Welcome, Disclaimer, check for FNGs

Bring it In for Prayer

Circle up warm up



IWx21 IC (for the mumble chatter anticipating 20)

Squats x20 IC, al gore for the 30 second after the halt

Mosey to nearby benches @ Step ups, 20 each leg

DW to fence, then al gore for the 6

Quick Mosey to block pile, each pax get a block, head to track

The Thang

Partner up

There are 4 Sides of track with a cone in the middle of each side. First partner farmer’s carry blocks to cone while other partner sprints ahead to cone and completes specific exercise (min: 5) until partner arrives. Switch roles and finish out that side of track. Result: Farmers walk around entire track with 2 blocks, and exercises to break it up.

Side one: Iron Mikes

Side Two: Burps

Side Three: Mountain Climbers

Side Four: Hill sprints on the principal (minimum of 5 was not included for this section to the chagrin of those who didn’t hear and completed 5 each time. T-claps!)

Rinse and repeat for 4 laps (if possible). With the addition of Hot-Potato-Kelly throughout: The first PAX to grab Kelly and perform 10 squats earned the right to hand Kelly off to a chosen PAX to do the same. The PAX were told they could leave Kelly in place all workout if they wanted, or pick it up and add the pain. Of course, the detainees did not disappoint, and Kelly was grabbed almost immediately and passed around throughout the workout.

Al gore for the 6 when time was called.

YHC learned quickly that any workout where the “rest” portion was walking with ~60lbs of concrete in tow was bound to be brutal. But the PAX impressed with their drive and speed.

Grab a block and head to field for some Mary

BBSU in block 20 OYO

Flutter Kick x10 IC

American Hammer IC (x7 I think?)  due to YHC realizing that it was time to put the blocks back and head to flag

Mosey to Flag



Announcements: 3rd F Five K this Sat, Please pre-register if you’re going! There will be some Detention PAX pushing strollers, but will be present

Prayer Requests: H4T’s Father-in-law has an upcoming appt for a mass in lung, prayer for good results.


“Above all else, guard your heart, for it is the wellspring of life.” Proverbs 4:23

“Ultimately, we do what we love to do. I like to think that I do things for the right reasons, but I don’t, I do things because I do or don’t love doing them. Because of sin, because I am self-addicted, living in the wreckage of the fall, my body, my heart, and my affections are prone to love things that kill me.” – Donald Miller

Temptation and Sin are the result of us pursing what our “self” wants. In a culture of instant gratification and “I want it now,” take time to focus on curbing selfish desires and being present with those around you and serving them.