• When: 2018-07-03
  • QIC: Dunphy
  • The PAX: Dunphy, Hoist, Tribe, HoneyBooBoo, Stalker, Double Deuce, ChuckWagon, Gravedigger, Meatball, Cramps,

Tight Shirt Tuesday

Temp: 70s and moist

10 pax posted for a non man touching and sand workout. Asian numbers were above quota this morning. Only man touching was with Hoist giving Meatball a quickie exam in the middle of the workout. YHC did add the block hip thrusters and superman/banana in the end to add some Dunphy weirdness. Hollow pax did bring their A game in the mumblechatter. YHC was feeling Scotchie inspired in prayers this morning. Some near crashes but YHC was able to pull it out of for a save.

YHC said 20 block burpees. Some pax said, “ Are you SERIOUS??!!” Apparently this particular pax has never been to my Qs.

“Honey let me show you what Dunphy showed us at bootcamp this morning!”, While doing hip thrusters.

“Hoist need some powder for his gloves.”

There was some other good chatter but the lack of oxygen deprived my memory cells from working.





Overhead Claps 20 IC
Imperial Walkers 20 IC
LBA 10 IC forward 10 backwards

Corner 1 – 15 OYO Curls for the Gurls

Corner 2 – 15 OYO Overhead Tricep Extensions

Corner 3 – 15 OYO Shoulder Presses

Corner 4 – 15 OYO Chest Presses

3 Rounds, ADD 15 to next round.

Next Set

Corner 1 – 15 OYO Block Squats

Corner 2 – 15 OYO Block Schawings

Corner 3 – 15 OYO Block BBSU

Corner 4 – 15 Block Burpees

20 reps OYO next round.

American Hammer
Hip Thrusters
Superman Banana

JJ Recovery
Thank you to the men and women who did the ultimate sacrifice for the freedoms we now have today. Families that have a lost a loved one in military service.


– 7/4 Ryan Rawl
-7/14 Carolina Reaper
-7/28 F3 Kayak Trip
-8/4 Sweet Baby O 5K. Register here: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register here: https://www.runhard.org/pages/race-swamp.php
-9/7-9/8: Blue Ridge Relay