• When: 2021-07-13
  • QIC: Deadstick
  • The PAX: Honeybun (R), Ebert, Emmy, Katniss (R), PETA, Bunk Bed, Caddyshack, Finch, Flea, Ralphie, Pups (R), Deadstick (R)

Rope-A-Dope @SnakePit

  • Conditions: A muggy 68 degrees after a rainy night.

The Thang:
No FNG’s

Warmup – YHC had done this routine before and knew there would be plenty of work in the circuit, so only did two warm-ups.

  • Through the Tunnel – fully erect, Tinkle style (10 IC)
  • Windmill – also fully erect (10 IC)

Circuit: YHC had a seven station circuit set up. We made it through the of the fifth round, so I should have shortened the timer station some. They are as follows:

Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added 10 paces (+/-) to the distance, (a little too much, as usual!).

Station 2: The Rope-A-Dope

  1. Battle Ropes, up and down, alternating arms
  2. Up and down, arms together
  3. Back and forth, alternating arms on top and bottom
  4. Circle, jump to side with each toss of the ropes
  5. Burpee, complete a burpee before throwing the rope up
  6. Twist, twist at hip to each side, hands together
  7. Figure 8 pattern

Station 3: Calf Raises

  1. Regular
  2. Toes Wide
  3. Heels Wide
  4. Regular
  5. Toes Wide
  6. Heels Wide
  7. Regular

Station 4: Ab Station

  1. LBC’s
  2. Big Boy Sit-ups
  3. American Hammer
  4. Sweat Angels
  5. Reverse Crunch
  6. Not So Lazy Boy
  7. Inverted Superman

Station 5: Burpee Station

  1. Burpees
  2. More Burpees
  3. More Burpees
  4. More Burpees
  5. More Burpees
  6. More Burpees
  7. More Burpees

Station 6: The Magnificent Seven Merkins

  1. Carolina Dry Dock
  2. Wide Merkins
  3. Regular Merkins
  4. Ranger Merkins
  5. Diamond Merkins
  6. Crucible Merkins
  7. Chuck Norris Merkins

Station 7: The Leg Station

  1. Squats
  2. Jump Squats
  3. Step-Ups
  4. Lunges
  5. Monkey Humpers
  6. Calf Raises
  7. Ballerina Toe Squats


  • Ebert has Q on Thursday, UF Saturday
  • Brainiac & Bunk Bed Q next week, YHC will be DR in Wisconsin
  • Q sheet needs love
  • August 21st, Stomp the Swamp, Run, Ruck or Walk.


  • Katniss’ mother.
  • Brainiac, safe travels on vacation
  • Surfside condo victims and families


Lord’s Prayer

Pledge of Allegience

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