• When: 2017-08-29
  • QIC: Rollo
  • The PAX: Tongue & Groove, Caboose, Happy Trees, Matlock, Hollywood, Doodle, Shankapotomus (R), Wino, Babe, Belding, Puck, Nub, FNG-Plug, FNG-Aunt Bee, Pullout, Stay Puff, Rollo

I love this “Bars” beatdown

YHC got a quick response from a certain someone to jump on the open Q slot when it was made know the newly installed Pull-up/Dip station at Smokehouse was ready and operational, enter Rollo!  He’s been looking forward to this day since the last Murph where he put a hurting on the pull-ups down at the park.  Rollo’s smiles turned to wondering when he texted me with a midday WO neck injury Monday but alas he said he’d make it and try and deliver a good beatdown, which a 3am alarm to down a 800mg Motrin obviously helped with as a nice beatdown he did bring.  Tclaps to all who donated time, money and effort into this latest addition to the Smokehouse AO!

**Conditions: 66 degrees with a nice refreshing mist

1-min warning


Mosey to track

The Thang:

SSH x 15 IC

Windmill x 15 IC

Walking toe touches

Walking quad stretches

Side lunges  – each leg

Low bear crawl

LBAC forward and backward x 15 IC

Overhead claps x 15 IC

Mosey to block pile conveniently right beside our new construction

21 -15- 9’s

3 rounds with 400 meter run after each round

21 – Merkins

15 – Block Thrusters

9 –Pull-ups


**Every minute on the minute (EMOM)

6 min

Odd minute Dips x 10 (or approximate 30 secs of work)

Even minute Squats x 15 (or approximate 30 secs of work)


Every minute on the minute (EMOM)

6 min

Odd minute Toes to the Bar x 5  / Knee raises x 10 (or approximate 30 secs of work)

Even minute V-ups x 10 (or approximate 30 secs of work)


Put blocks ups and mosey the stadium wall for 5 balls to the wall walks OYO.


Mosey to the shovel flag/Time.

Count-o-rama/Name-o-rama FNG’s Dustin Crapps-tire sales/repairs…Rubber, Retread…welcome Plug

Travis Alewine-Law Enforcement…Fife(taken), Warren (Fifes replacement)…welcome Aunt Bee


  • 9/8-9/9: BRR
  • 9/15: Tunnel to Towers
  • 9/16: Smokehouse-9/11 Memorial Challenge (see Khakis for full details)
  • 10/14: 5K at Saluda Shoals to benefit Daybreak Crisis Ministry
  • 11/11: John Flanagan Memorial 10K
  • 12/15: F3/FiA Christmas Party

Prayer requests– Hurricane Harney victims, Puck’s M & family (passing of Grandmother)