11 Natville PAX left the warmth and comfort of the fartsack on Tuesday morning to get their Daily Red Pill (#DRP) and give back to others at Arise. I have to give credit for today’s beatdown to Cheerio with #DASHPAX for the cool version of one of my favorite standbys. From my point of view, we all got a pretty good smokefest, particularly our chest/arms! #we’llfeelittomorrow!

Mosey out of church parking lot, left on Edgeworth, left on Friendly (both wrong ways on 1 way streets) around church, in through the back drive way and over to the adjacent parking lot for the…


  • SSH X 25 IC
  • 2 Burpees OYO
  • Imperial Walker X 25 IC
  • 2 Burpees OYO
  • Sun Gods (sobriety style) X 15 IC (both directions)
  • 2 Burpees OYO
  • Copperhead Squat X 20 IC
  • 2 Burpees OYO
  • Peter Parkers X 15 IC
  • 2 Burpees OYO

Except for some grunting during the burpees, the PAX (read: Amphibious & Nancy) were unusually quiet this morning.   Q notes that more Warm-O-Rama shock and awe will be necessary and put to use on Friday at Lunatic Fringe…you’ve been warned!

With the warm up complete, mosey down Edgeworth and up Bellemeade (going the correct way this time) to the large surface parking lot across from New Bridge Bank Park for…

The Thang:

While there is no official name for the workout that ensured, we’re going with STAR B.L.I.M.P.S. We began in the center of the star at the 2 cones.  Begin with 10 merkins then fast mosey to each cone beginning at 12 o’clock and proceeding clockwise around the star. After each station, fast mosey back to center for 10 merkins and then proceed to next cone.  Plank for the six at the end of each set.

Glad to see we did get some ‘we got it’ mumblechatter from Nancy, who did his best today to imitate JLove style reps (particularly on the merkins).  For those of you new to this terminology, ‘JLove reps’ mean as fast as possible even if it looks like you are not moving very much. Contrast that with Amphibious, who wrung every – single – merkin – rep – all – the – way – down (slowly), then all – the – way – up.  Appreciated the effort and dedication from both of these gents today…

Set 1 (10 merkins in center between each cone):

  • 2 Burpees
  • 4 Lunges (each leg)
  • 6 Imperial Walkers
  • 8 Merkins
  • 10 Plank Jacks
  • 12 Squats

After set 1, we moved to 5 merkins in center between each cone.

Set 2 (5 merkins in center between each cone):

  • 4 Burpees
  • 8 Lunges (each leg)
  • 12 Imperial Walkers
  • 16 Merkins
  • 20 Plank Jacks
  • 24 Squats

Set 3 (5 merkins in center between each cone):

  • 6 Burpees
  • 12 Lunges (each leg)
  • 18 Imperial Walkers
  • 24 Merkins
  • 30 Plank Jacks
  • 36 Squats

Set 4 (5 merkins in center between each cone):

  • 8 Burpees
  • 16 Lunges (each leg)
  • 24 Imperial Walkers
  • 32 Merkins
  • 40 Plank Jacks
  • 48 Squats

The Pax made it through the Merkins in Set 4 before time was called. The Pax planked waiting for the six and then moseyed back to the church via Eugene and Friendly Ave (again, the right way).

6 MOM (with PAX participation):

  • Nancy: Body Destroyer  – best Mary exercise, by far!
  • Cavity: Freddie Mercury x 20 IC
  • Don’t Cha Know: LBC X 25 IC
  • Corn Hole: Crunchy Frog X 20 IC
  • YHC: American Hammer X 20 IC

YHC closed us out in prayer

Following COT, we set up tables and chairs in the church for homeless breakfast.  Great work!

Moleskin & Announcements:

  • Great work today, PAX.  Was especially impressed with Lightyear, for your combined speed & strength, and Amphibious, for your strength and commitment to give every rep 100%. That’s why you guys are both the chiseled specimens that you are! TClaps to you both!
  • Everyone did 30 burpees and 220 merkins! You may want to modify tomorrow at Natty’s Hump, Slammin’ Sammy’s Smackdown or Local Honey! #myarmsareshaking
  • Good to meet you Golden Corral – the next time we’re both at the same AO, I need to get the story behind your nickname.
  • I learned that Nancy does not waste his time with back blasts because he feels no one reads them. OK, here’s an experiment. If you read this, favorite it on Twitter, click TCLAPS below and, even better, make a comment below.  C’mon Nancy, need you to get back in the Back Blast saddle, brother! We want to hear from you even when we are not at your workout.
  • TClaps to Corn Hole for stepping up to be site Q for the Wednesday 3rd F meeting at Harris Teeter, Friendly Center.  Way to go brother!
  • Miles for Matthew Saturday, October 8. Sign up for the 10K race (8:30 am) or 5K race (8:35 am) and support Girth and the F3 Greensboro team.  We want 50 on the team and we have 26. Sign up here or Nancy will find you! https://runsignup.com/Race/Events/NC/Greensboro/MilesforMatthew
  • Haz Mat on the Q for Starmount Stampede Thursday at 5:30 am, Lindley Park.  Variations possible, especially if you are running M4M Saturday morning.
  • Greater Greensboro Buddy Walk for Down’s Syndrome, Saturday from 10:30 am to 2 pm.  Keeley Park in McLeansville. 1 mile walk is at 1 pm. Come support Double Check, JR, Bobber and Psycho’s kids who have Downs: http://dsngg.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=503
  • Need Qs for Arise. See Magic or Amphibious!
  • Corn Hole – 3rd F tomorrow at Harris Teeter with special guests Kilowatt & YHC to wrap up Freed to Lead discussion. 6:30 – 7 am.  Come on out!

Always an honor and a privilege men!  Thank you for the opportunity.


PAX: Wojo

QIC: 10/04/16