• When: 2017-09-16
  • QIC: No Help
  • The PAX: Escobar, Baconator, Noah, Hopper (Respect), Rocking Chair (Respect), House (Respect), No Help

#EMOM for Days

Cryptonite, it ain’t easy and the pax are always looking for ways to continue to push themselves here.  That was done, even though this backblast is slightly late…okay really late.

Weather: Mid 60’s, Moist ™

The Thang:

Disclaimer, prayer

Run down toward the tennis courts, up the hill and to the parking lot for COP

SSH x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC
LBAC x 10 IC forward
LBAC x 10 IC backward
OH Claps x 10 IC

Run over to Cemetery Hill and up to the second set of lights for a little preview of the rest of the workout.

Squats x 10 OMC
Merkins x 10 OMC

Run up the rest of the way and over to the main parking lot

Squats x 10 OMC
Merkins x 10 OMC

Run back over to the outdoor gym for some EMOM.  EMOM stands for every minute on the minute.  So for every minute the pax will complete the called exercises/reps and any time left over during that minute is rest time until the next minute starts.

  • Minutes 1-5
    Squats x 5
    Merkins x 5
    BBSU x 5
    Dips x 5
  • Minutes 6-15
    Same exercises as above, except for each minute add one rep to each exercise. So minute 6 – 6 of each exercise, minute 7 – 7 of each exercise, etc.  Needless to say, at about minute 10-12, things got rough as there was no rest time left once the next minute came around.
  • Minutes 16-24
    Same concept as above, except start dropping a rep after each minute.  So 14, then 13, etc.
  • Minutes 25-30
    Same as minutes 1-5

Long lap around the entire parking lot

Squat x 10 OMC
Merkins x 10 OMC

Another lap around

EMOM Mary – 3 minutes total

Flutter kicks x 10/leg
BBSU x 10
Hello Dollies x 10
LBCs x 10



  • 9/14 – “Whiskers for Wheels”  Pax will be clean shaven next Thursday and then grow their beards for 8 weeks. Speed for Need Racing a Wheelchairs in Charlotte is the selected charity and Thumbs Up is the Q for this effort.
  • 11/11 John Flanagan Memorial 10K
  • 12/15 F3/FiA Christmas Party


Continued prayers for Houston, Florida, Georgia

Prayers for a quick recovery by Fry Daddy

Prayers for Swanson’s father

Prayers for YHC’s cousin

Continued prayers for Ranger’s mom and Chip’s mom

Prayers for Noah as he gets ready to go back to Africa for missions

Any spoken and unspoken requests


I want to be popular in heaven, but famous in hell.  Does hell know who you are?  If so, do they know you for the right reasons?  They know Jesus, they know Paul…are you known the for the same these #HIM are?  If not, are you going to work to be famous in hell like them?