Date:  11/07/2019

Location:  Jacyee Park, halfway down the parking lot, under the creepy street light

Temp:  41 deg.

PAX: Jitterbug, Short Circuit, AKRON, Square, Hoser, Shocker, Tea Party, Poehler, Viagra, Nomex, Phoenix, Don’t Cha Know,  Dial Up, Matlock (QIC)

YHC devised a hybrid workout based off the Killer B’s from the Iron Pax Challenge, with a couple of modifications.  Set to the back drop of Green Day’s Dookie album.  This beatdown was designed to push the PAX while hitting all body parts.  With no running, of course.


Burpee Circle: SSHs, Imperial Walkers, Copperhead Squats, Hillbillies

String Rippers: 10 IC

Hug Thy Self: 10 IC

The “Dookie”

Kettlebells at the first cone-  4 cones 10 yards apart

1st cone- 15 kettlebell Swings

Crabwalk to 2nd cone 10 WWII situps, 10 Jump Squats, 10 Hand Release Merkins (HRM)

Crabwalk to 3rd cone, 10 WWII situps, 10 Jump Squats, 10 HRMs

Crabwalk to 4th cone, 10 WWII Situps, 10 Jump Squats, 10 HRMS

BEARCRAWL Bank to first cone

REPEAT Five times or until time called

A few of the PAX finished 5 sets before time called. All worked extremely hard.


Plank reach 10 IC

Plank walk 10 IC

LBCs 15 IC

Low Slow Flutters 15 IC

Low Dollys 10 IC

Hammers 15 IC


-Winter Gear Order is LIVE for the next two weeks.

-Square is organizing a clown car to West Charlotte for a launch of an AO on Saturday.

-AND Square has committed to be a Mentor with our partnership with 1-2-1 Mentoring.  If YOU want to be a mentor or are thinking about it, reach out to YHC, Daphne, Don’t Cha Know, Sacked or Boatshow for details.  Challenge yourself and make an impact in a young man’s life!


-Dookie is an awesome album. Even better to work out to.  Don’t listen to the shortest of all circuits.

-Good to see Don’t Cha Know out there doing what he can.

-The beatdown ended on Phoenix’s last bear crawl.  He. was. flying.

-Tclaps for the Wakanda boys coming out to the Dookie.  I didn’t know you guys liked punk.

-Of course, Viagra crushed this workout like bug in a rug.  One day YHC will think of something to challenge this dude.

-Jitterbug is walking funny this afternoon and HE DOESN’T KNOW WHY.

COT: YHC took us out.