• Thursday June 10, 2021
  • 0530 – 0615

City Slicker (and his M) raised the bar pretty high last week with a great beatdown. I accepted the challenge to keep the bar high and try and raise it. The night before I had the workout all planned out and even took my 2.0’s Bluestreak and Lord Garmadon out to do some recon earlier in the day. Check the weather and it was all clear only to wake up at 0430 and see a 90% chance of rain during my workout.

I thought about moving the workout to cover but Tommy Boy tweeted some encouragement to do superman and bananas so I went to the AO with the plan to keep it the same. I asked the Sky Q for a favor and he delivered.


John Cocktosten, Root, Birdsnest, Backdraft, Tesla, Bounce Pass, Norwood, Poehler, City Slicker, Huggies, Drysdale, and AKRON QIC

The Warm-A-Rama

  • Motivators
  • 10 Merkins
  • Sun Gods
  • 10 Merkins
  • Imeperial Walkers
  • 10 Merkins
  • Windmills
  • String Rippers
  • 10 Merkins

The Thang part 1 aka Cardio section

I wanted to do 11’s on the grass hills but the rain overnight made it extremely slick so we did this portion in the parking lot which happened to be on a hill. I changed it to 7’s to leave time for the 2nd portion of the workout.

  • Wojo Squats at the top
  • Carolina Drydocks at the bottom

The Pax then moseyed to the other side of the parking lot for:

The Thang part 2 aka Arm Station

This actually worked out perfectly. I planed to partner up and do large rep counts but we had 12 Pax and 12 resistance bands so we did smaller rep counts.

  • 100 band pull-a-parts
  • 50 band squat thrusters
  • Seated row and curl ladder to 10
  • 10 banded push-ups and 10 banded flys
  • *Tie Band Around Pole*
  • Reverse wood chops 10 on each side
  • 25 Lying Pullovers
  • Lying lat pulldowns
  • Banded side shuffle
  • Lat pull-downs



  • Freddie Mercuries
  • Low slow flutters
  • American hammers




  • Norwood has the live drummer next Friday at The Funk
  • Blood drive Saturday 10 am-3 pm
  • Juneteenth Ruck on 6/19
  • Free Doughnuts at 2nd F at Krispy Kream (Q gets 2)


City Slicker led us out with a powerful testimony of being clean of any mood or mind-altering substance or chemical for 23 years on 6/9/21. He also prayed us out.



-Norwood, I know you are very creative with videos and graphics but you killed the resistance band portion of the workout

-Root, great way to push the lead on the 7’s

-Backdraft, good job staying back with bounce-pass. We all you had a few more gears in you but you didn’t rev it up to stay with the 6

-Tesla, I love seeing you at my Q’s. It seems like its always on a heavy upper body day

-Birdsnest and Drysdale, being 6 feet tall sucked for some of the resistance portions of the workout. Thanks for doing it.