• When: 2019-12-12
  • QIC: Treadmill
  • The PAX: Granola(R), Wapner, Pick Axe, Buttermaker(R), GloboGym, Sunday Driver, Kyrie(R), Booster, Deadbolt, PeaJumper, Canseco, CHHedder(R), Treadmill

Like Riding a Bike

With YHC looking for the motivation to get back in the gloom, the Q spot opening up the night before was no accident.  YHC used to Q workouts on a weekly basis, but as of late a post in the gloom has been rare. Did YHC still even have what it took to lead a workout?  Waking up to 29º temps, staying in the bed was a more logical decision, but commitments are commitments. 13 pax posted Turning Point this morning in the sub-freezing temps to see if a “has been” pax could still lead the group.  Turns out that Qing a workout is just like riding a bike. It all comes back to you really quick. Shoot, YHC thinks maybe even Sunday Driver got a good workout in this morning. All pax pushed one another to be better and that is what posting is all about.  Thanks to the pax that posted with YHC this morning. You made me better and I appreciate you for that.

Conditions: 29º…cold

Disclaimer and Prayer


Mosey to the back parking lot and circle up for COP

  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Windmills x 15 IC
  • LBAC forward x 15 IC and keep arms up at 90º until “recover” is called
  • OH Claps x 15 IC
  • Dirty Birds x 15 IC
  • LBAC backwards x 15 IC
  • Squats x 15 IC – RECOVER and lower arms
  • Merkins x 10 OYO
  • Carolina Dry Docks x 10 OYO

Line up on the curb

  • Toe Taps x 20 OYO – plank when done
  • 10 Merkins OYO
  • Curb Hops x 20 OYO – plank
  • 10 Merkins OYO
  • Lateral Curb Hops x 20 OYO – plank
  • 10 Merkins on your own
  • Sprint to other side of parking lot – 10 merkins – Sprint back and plank

Mosey around to the breezeway and pick a column

  • People’s Chair with multiple arm positions
  • Lower your chair 6 inches
  • People’s Chair with multiple arm positions
  • Recover

Mosey to the round planter for Holding Pattern

  • Holding pattern – combination of incline plank walks and sets of 10 incline merkins OYO for a total of 60 merkins on Q’s call

Mosey to steps for Calf Raises x 15 IC – enough of that foolishness

Mosey to base of Mount Midway

  • Modified Jacob’s Ladder – 5 burpees base of hill decreasing by one each rep, 1 squat at top of hill increasing by one each rep.  Backpedal up the hill and sprint down the hill.

Mosey around the track with stops for Mountain Climbers, Plank Jacks and Rock Hoppers x 15 IC along the way

Mosey back to the shover flag for Mary – 2 minute Drill to consist of LBC’s, heel touches and flutter kicks x 15 IC and rounding it out with Boat/Canoe on Q’s call.



  • Need Pax to help deliver gifts for FHF today – Big “THANK YOU” to the pax for the donations made to make 2 families’ Christmas a lot brighter in time of need.
  • F3 Lex Christmas Party this Saturday.  Go vote for F3 awards – Deadline is today.
  • Annual Nativity Ruck is morning of Christmas Eve.  Turning Point will be closed.
  • Plug for Wingman – 4:30am on Thursdays
  • Q sheet open for 2020

Prayer Requests

  • Meredith Shirk – Teacher at RBHS battling breast cancer
  • Jackson Burgess – student at RBHS recovering from surgery after wreck
  • Friend of CHHedder’s – son battling an eating disorder


  • This last year has been tough for YHC to find a balance of everything.  It seems that when I get one thing in place, another area is lacking. I challenged the pax to get up each morning and take a look in the spiritual mirror to see where things are “out of place”.  If you work to “fix” these things and enhance your relationship with God, to other things in life with find balance. Thank you to GED for his sermon on this last Sunday for it truly hit me where it counts.