PAX: Long Time, Scooby Doo, Norwood, Silicone, Butt Fumble, Huffy, Patch, Jitterbug, Stretch, Hazmat, Mall Cop, Pass The Plate (FNG – DeJuan Harris), Sacked – QIC

13 PAX including YHC took the DRP and showed up at Hump for some work. With the introduction and welcome to FNG DeJuan Harris, now F3 Pass The Plate, we moseyed to the middle parking lot and circled up.



  • Imperial Walkers x 15ic
  • Peter Parkers x 15ic
  • Static Lunge x 10 each leg
  • String Ripper x 15ic
  • Lucky 7’s

From there we took a very short mosey one parking lot section over and circled up.


The PAX counted off 1 and 2 with the 1’s being a group and the 2’s being a group for the duration of the THANG. For this workout there were 4 stations set up on the perimeter with a 5th station in the middle. Group 1 went to station 1 and group 2 went to station 3. At each station 3 exercises were performed to a 20 count rep. When finished with the 3 exercises the group came to the center station (station 5) and had an option to select 1 of 4 options which are listed below in the workout description.

  • Station 1
    • Merkins
    • Crunchy Frog
    • Bobby Hurley’s
  • Station 2
    • Carolina Dry Docks
    • Elbow to Knee
    • Monkey Humpers
  • Station 3
    • Werkins
    • WW1 Sit-ups
    • Squats
  • Station 4
    • Ranger Merkins
    • Pickle Pushers
    • Static Lunge
  • Station 5
    • Each person could choose from 4 options
      • 5 Burpees
      • 10 Merkins
      • 15 Squats
      • Run down to the park gate and back (if this exercise was chosen they would rejoin their group at the exercise station)

We made it through the first round and almost around a second time before Omaha was called due to time.

Moseyed back to the ShovelFlag with a Jail Break called to top it off


  • LSF x 15ic
  • Freddie Mercury’s x 15ic
  • American Hammer x 10ic


  • Norwood – need Q’s to sign up for Natty’s Hump. Step Up and Lead this great AO
  • Coffeeteria at Starbucks following the workout
  • Hazmat – Miles for Matthew virtual run is on and open for sign ups
  • Friday 9/11 Convergence
  • Huffy raising money for MS RIDE 2020. Donation Link is in Shenanigans. Help him finish out his goal for such a worthy cause.


  • Thanks Norwood for the opportunity to Q Natty’s Hump. Love this Wed workout.
  • Big Natville Welcome to FNG Pass The Plate and a big TClaps for Long Time on this EH. Pass The Plate did a fantastic job today during the workout.
  • Great Having Huffy back out in the gloom and thankful his M is doing well.
  • We will all be glad when the Iron Pax is over so our buddies can rejoin us 🙂
  • Good group of guys to hang with and work out together this morning. Blessed.

COT – YHC took us out.

Humbled and honored as always to lead such a fine group. Peace.