• When: 2018-08-07
  • QIC: Voltron & Recall
  • The PAX: Rock Drop(R), Utah(R), Fish Wrap, Quest, 7-11, Weedeater, Fast Casual

Twice the Q’s, Twice the Fun!

Weather: 76 degrees, humid


No volunteers stepped up to be the starting pitcher for today’s activities, so we went to the bullpen and got two long relievers to split up the workout’s Q responsibilities.

The workout went something like this:


The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance

Mosey one lap around the parking lot for warm up.


COP – Q’s Alternate Leading the Exercises


Burpees X 20 OYO

Merkins X 10 IC

LBAC X 10, Forward and 10 Reverse

Overhead Claps X 20 IC

Through The Tunnel X 10 IC


First Half – Voltron

There has been a lot of talk recently about the Iron Pax workout, so today we completed a sampling of that workout with a few modifications.


50 Squats OYO

Line up at the light pole. Wind Sprint to the next light pole. Sprint back.


Wind Sprints down and back X 2

30 Merkins OYO

Wind Sprints down and back X 3

20 Lunges each leg – slight modification.

Wind Sprints down and back X 4

10 Burpees OYO

Mosey one lap around the parking lot.


2nd Half –

Hand Off the Q to Recall.

Merkin Ladder. Start by doing one Merkin. Then two. Then three. All the way to 10.

Repeat starting with 10 and working your way down.

Partner up.

Partner 1 runs clockwise around parking lot. Partner 2 does lunges counter-clockwise around parking lot. When you meet your partner, runner and lunger swap roles. Continue until out of time.

Mosey around parking lot and back to shovel flag.



Prayer Requests

Rock Drop’s co-worker’s wife – chemotherapy

Recall’s friends with cancer – Rob & Lisa

Clam Digger

Dear Diary

Unspoken requests


–      8/11 6AM Hollow / Shawshank convergence and veterans’ workout

–      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

Devo –  Philippians 4:13 “I can do all things through Christ who strengthens me.”

This has been a favorite verse of mine for years and helped me survive at The Citadel and get through many trying times since then. My problems start when I forget the last half of the sentence and just start thinking “I can do all things.” We are capable of great things when God works through us, but when I start to believe that it’s all me I usually fall flat on my face. Let’s remember who we are here to serve and ensure that He gets the glory.