While setting up the pain stations i was surrounded overhead by a dozen flying bats so i took it as an omen that todays beatdown would be Batman workout worthy.  Everyone showed up nearly on time and we went into the warmaroama lastly joined by our special appearance FNG Amphibious.

Just as a side note: There was a crazy amount of mumblechatter built up in Amphibious that he just had to get off his chest.  There were some “shots fired” between PAX but it was all in fun and lighthearted. Even though many PAX were focusing on the jaw muscle today, I beleive that everyone left with a hearty helping of exhaustion. And the cadence police were in high alert.


SSH x20 IC

Don Keyote x 10 IC

Monkey humpers x 10 IC

hillbillies x 20 IC

We then moseyed to the windchimes

mountain climbers x 20

copperhead squat x 20

Run back to station 2 to start the beatdown at the bathrooms.

Station two:

We circled up inside the bathroom shelter

Side hip dips x 15 per side

Step ups x 15 per leg

Monkey humpers x 30 single count

Duck walk or lunge to the basketball courts.

Station 3

PAX were instructed to bear crawl the length of the court and perform 10 burpees at the end.

The trip back was Bear crawl backward and do plank till the six was in and then 30 LBC in cadence together.

The backward bear crawl had some modifying to crab walk.

PAX to sprint to station four at the playground.

Station four:

Pull-ups x 10

Squats x 30

Hold Al gore pose for 20 seconds immediately following squats.

Lunges per leg x 15

Karaoke run the the fifth station

Those who couldnt make it missed Amphibious pole dancing.  And a whole lot of mumblechatter.

Station five:

Bodybuilders x 15

Sumo Squats x 40

WWII situps x 20


Station one:

Using the last remaining wooden fence at the end of the parking lot.

Dips x 30

Derkins x 20

Suicides set up in the parking lot x 2

Finally it was time for some Mary:

Dying Cockroach x 20 IC

side plank hip dips x 10 per side

Low Slow Flutter x 20 IC

Low Dolly x 20 IC

American Hammers x 20 IC

The PAX showed maximum effort and were able to accomplish a second round of stations 2, 3, and 4.


Keep Tebow in your prayers – suffering an impressive double broken arms injury.

Sole crusher – google maps location to follow on twitter. Nancy with the details.

Greensboro Master games starting this week.  Free to all. See Mother Fracker for details. He is competing in the Figure skating event.

Even though Beaver couldnt make it today he was there in spirit and left us a single flower at the basketball courts as a show of solidarity.


PAX: Refi, Gunny, Nancy, Mother Fracker, Hackman, Amphibious

QIC: 07/23/2016