Several weeks ago, when Longtime asked me to Q at #SweatAngels, YHC’d be lying if I said I didn’t have second thoughts.  Is this a truly no-run workout? Like, really, no run at all? Not even a little bit?  How on earth is YHC going to fill 45 minutes without moseying from the warm-a-rama site to the Thang site?  How many variations of exercises with dumbells and body weight are there really?

Ten men took the plunge with me, though YHC suspects that at least a couple of them were wondering if I could pull it off.  Perhaps the jury is still out for a few of them.

As best as I can recall, here’s what went down…

Warm-a-rama – Thang – Mary: All smooshed together

SSH x 30 IC, Imperial Walkers x 30 IC, Don Quixote x 20 IC, Merkin x 20 IC, Peter Parker x 20 IC, Mtn Climber x 20 IC, Al Gore 60 seconds, Lt Dan out 20 yards & Inch worm Merkins back, curls x 20 IC, tricep ext x 20 IC.

Round robin, each man chose his favorite (or least un-favorite) exercise. We did some of the following, not necessarily in this order:

Concentration curls, Bear Crawl in a circle, Crab Walk in a cirle, Copperhead Goblet Squats, Tricep Throwbacks, Shoulder Raises, Tip-toe walking, Flock of Seagulls, LBCs with weights and maybe something else.  It was during this section that Amphibious demonstrated his remarkable ability to create #FartAngels while in the middle of a workout.  BullDog, unfortanately, was down wind of said Angels.

YHC re-took the helm for the conclusion of the beatdown.  This included Calf Raises, Irkins, Dirkins, more Merkins, Monkey Humpers and a little bit of Mary all at 20 count IC: LBCs, Low Dolley, Freddy Mercury, Low Slow Flutters, Cindy Crawford (15 IC each side) and American Hammer.  These were delivered at rapid-fire pace with little/no recovery & YHC was breathless by the end. Did not see that coming. #thatswhatshesaid

YHC called for 7 burpees while the telephonic recording device was retrieved.  YHC completed 7 after the COT.


  • Need Qs for SweatAngels
  • Third F at Green Joe’s led by Longtime
  • Fundraiser convergence HDHH next Wednesday for Judy’s Chair
  • Service project on 12/3
  • F3 Gala/Prom on 12/10 – see Twitter & email announcements

COT – YHC took us out with a quick prayer.

Special thank to Longtime for pushing / encouraging me to Q a workout that was not in my comfort zone.  I hope I was able to deliver a sufficient beatdown and thank you all for the opportunity!



PAX: Nancy

QIC: 12/01/16