• When: 2018-10-31
  • QIC: Dunphy
  • The PAX: Handburglar (Respect), Cheers, Lego, Tarjay, Beaver Pelt, Buzzsaw, Dunphy

Dunphy Special #1 w/ Eggroll


Conditions: Dry, Clear Skies 50s


Happy Hillbilly

Around the World 20 IC Clockwise/CounterClock
Upright Rows 20 IC

The Thang

Lunge and Rotation 5X
After each set of lunges, do Burpees 1-5X (next set 2,3,4,5 then return trip)
To and Back

Each Set per Song 10 reps. (10 per side/rotation)

Set 1
Kettle Swing
Bicep Curls

Set 2
Kettle Swing
Rack and Hold Right and Left
Overhead Tricep Extension

Set 3

Single Leg Deadlift
American Hammer
Rack Shoulder Press

Backwards Lunge and Rotation 5X
After each set of lunges, do Burpees 1-5X (next set 2,3,4,5 then return trip) or broken Burpees
Merkin and squat jump.
To and Back


Hydraulics 10 IC
Plank and Drag 10 IC

Yoga stretching and breathing. Namaste.


7 Pax did that harder thing and beat the fart sack. Missed a few of the regulars. YHC picked up Q the night before and selected a Halloween music montage for this mornings workout. Some 80s and Country Rock was enjoyed in the gloom. Tclaps to Tarjay for showing the pax how the Happy Hillbilly was supposed to be done. That set the tone of the morning. Mumble chatter went from not playing the music soon enough and Chinese food. Stereotyping was rampant this morning. No PC in the gloom. YHC was not offended by it. Hard work was done by all. Good work men.


Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/1 – The Wildcat
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party

Handburglar – friend passed away.
Charlotte school shooting.
SCDC dance teacher passed away
Dunphy- challenges personally