Reduce your waistline, Reuse your Weinke and Recycle an old DRP beatdown AKA R3 was today’s theme. Lacking time and creativity this week, YHC dug into the backblast archives and chose an old Uptown Funk favorite that Beaver and YHC cooked up back in May. The morning was cooler, the medicine balls were ready and the two FNG’s did awesome. Here is the recap!


  • SSH X 20 IC – as we wait for the BRR Extra credit runners to file in
  • Mosey to the parking deck stairs and head to upper level
  • Imperial Walkers X 20 IC
  • Copperhead Lunge X 10 IC each leg
  • Ranger Merkins X 15 IC
  • Ski Abs X 15 IC (#crowdpleaser – lot’s of mumblechatter at this point)

Mosey down three levels to the Thang


Forming 3 man teams, one pax will perform medicine ball exercises OYO – 20 reps per exercise then move on to next listed exercise. At the same time, team member two (stationed two floors up from “TheBalls”) performs a variety of leg, cardio and core exercises while the third teammate is running between stations where team members switch off (flapjack).

Station 1 – Medicine Ball Exercises X 20 each

  • Tricep Extensions
  • Sit Up’s with Ball
  • Merkins – one hand on ball
  • Burpees (no Ball)
  • Lateral Arm Raises
  • Squats (Ball over head)
  • Shoulder Shrugs
  • Lunge/Turso Twist w/Ball
  • Ball Press (PAX is on back)
  • Jack Webb’s w/Ball
  • Plank 30 Count (both hands on Ball

Station 2 – Two floors up – Leg/Core/Cardio  X 20 each

  • Toe Squats
  • Donkey Kicks
  • Crab Cakes
  • Lunge Jumps
  • Crunchy Frog
  • Body Builder
  • Freddie Mercury
  • Copperhead Squats
  • Crunchy Frog (yes, another round)
  • Monkey Humpers
  • Dying Cockroach
  • Burpees


  • High Dolly X 20 IC
  • Low Dolly X 20 IC
  • Flutter Kicks X 20 IC
  • American Hammer X 20 IC

COT – Bird’s Nest took us out


  • Labor Day Convergence (Monday 6:30) at Latham Grinder
  • Paint the Town 2016 with Community Housing Solutions

    Contact: Butt Fumble (Eric)

    Get your Picasso on with Butt Fumble on September 17. After the workout grab your paintbrush and got the extra mile by adding some much needed touch ups throughout the Glenwood Neighborhood

  • Judy’s Chair:

    Contact: Butt Fumble (Eric)

    Let’s keep the giving going and support this great cause. Here is the link to give today:

  • Miles for Matthew Contact: Girth
  • Check out Inside Voices  Saturday 6:00 am Lindley Park
  • Tweezers annouced that his father (Ray) has been diagosed with Cancer – Prayers to his family


  • #TClaps to DRAGO for letting Uptown Funk PAX borrow the awesome medicine balls
  • TClaps to all the guys that did 5:00 am extra credit BRR training
  • #Cobains for keeping the PAX in overtime
  • Strong performance today by all teams
  • Welcome Stratocaster and Blockage



PAX: Graffiti, JR, Bird’s Nest, Hermie, Boy Wonder, Valentine, House Call, Corn Hole, Tool Man, Quicken, Xerox, Ripped, Pinto, Wide Left, Tweezers, Ashley, Elmer, Gold Digger, Cheesy Puff, Beaver, Bull Dog, Butt Fumble, FNG Blockage – (Will Camnitz) FNG Stratocaster – (Cyle Swoft (sp?)), Ozone, Earhart, Tammy, LYnda (Q)

QIC: LYnda