• When: 2018-08-07
  • QIC: Katniss
  • The PAX: Brainiac, Tailpipe, Ebert, Deadstick, Katniss(QIC)

Music tames the savage beast

Conditions humid and 70F



The Thang:

YHC wanted to bring a playlist to entertain and motivate the Pax. This workout was designed to be done on Blueberry Hill.  unfortunately the landscape staff hasn’t mowed in a while so we moved to the parking lot. The hill was to be used for back paddling up between songs but instead we just backpedaled both ways from flag to stop sign in the parking lot. Our cinder blocks were soaking wet and they seemed to weigh twice the usual amount. We set them down on the concrete and when we picked them up they left puddles on the ground. We cleaned the spiders out of them. The Crickets and the roaches scurried out too. By the way Brainiac hates roaches.

Here’s how things went down.

Warm up all 4ct IC

SSH X 10
TTT X 10
M Phelps x10
IW x 10

Block pile and start at top of BB hill

!!!!!!!!!!!!PACE YOURSELF!!!!!!!!!!!!!!

Roxanne by Sting

During song OH block presses(AMRAP)
Roxanne(26x) do…squat down dont move til red light
Red light(25x) do….go up from squat to block thruster
During song go back to OH block presses(AMRAP)

Run down BB hill & Back pedal BB hill

Flowers by Moby

Plank up down on “bring sally up/down”
On “Old Miss Lucy” do low plank jacks(chilly jacks 4 sets x 8). Dont leave planking positions.

Run down and Back pedal up BB hill

Thunderstruck(34x) AC DC

OH thunder claps to the beat from sumo/wide squat position during song and …..
Jump squats with thunder clap OH on “thunder/ TS”

Run down/Back pedal up BB hill

Ring of Fire (19x) Johnny Cash

All Pax Bear crawl in circle entire song
On “ring of fire” do Carolina dry docks since in Bear crawl position already. Follow the circle of sweat around and around.

Run down/Back pedal up BB hill

Blueberry Hill by Fats Domino

BBSUs for duration(AMRAP) at top of Blueberry Hill.

Run down/Back pedal up BB hill

Balls (35x) by AC DC

At top of BB hill with legs hanging over the edge of hill.

6″ hold move feet apart on “balls” then next “balls” close legs. In and out only on word “balls” . Keep feet off ground for duration.

Run down/Back pedal up BB hill

Tubthumping by Chumbawamba

“I get knocked down and I get up again”
Burpees(27x) on “knocked down”
SSH during other part of song
“Danny boy” portion hold squat and get ready for next burpee barrage.


Run down/Back pedal up BB hill

Cherry pie by Warrant

Key words “Swinging” and “cherry pie”

“Cherry pie” constant curls(amrap) until “swing”

“Swing/swinging”(amrap) Block swings

Run down/ Back pedal up BB hill




8/18 Jailbreak Escape Urban Challenge. Details: https://www.jailbreaklexington.com/jailbreak-escape.html
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party

Prayer requests/ praises

Brainiac surgery friday and his M health issues


Clam Digger

Tailpipe lots of life changes

Icarus off to college

Eberts dad

All unspoken requests



Proverbs 16:24 (NKJV) 24 Pleasant words are like a honeycomb, Sweetness to the soul and health to the bones.

Our mouths speak many, many words on a daily basis. What comes out of them is driven by what’s in our hearts. And what’s in our hearts is based on where we’re at in our walk with God.

Obviously, not a single one of us is perfect, even if we wish that we were. We will have good days and bad days, good hours and bad hours, and even good moments and bad moments.

But as a whole, it’s important that we allow God to mold us and shape us so that when we speak, the words that leave our mouths are pleasing to Him. If they’re pleasing to Him, they will be the best words that could be spoken.

This doesn’t mean that we should never say things that might offend someone. Sometimes the truth offends those who need to hear it. But it’s not due to the way it’s said. It’s due to the fact that it’s said, because it contains truth.

Jesus spoke words that offended many simply because He addressed things that needed to be addressed and confronted people who needed to be confronted. The important part, though, is that He spoke things with love, not with a haughty or judgmental attitude.

Brothers – speak words of truth to each other . Continue to hold each other accountable.  Say what NEEDS  to be said to your brothers to strengthen their positions as leaders. Amen

With brotherly love and respect,