Rainbow Dash

  • Saturday, January 15, 2022
  • 0700-0800
  • 36.109361, -79.799215
  • 30º F, 84% humidity


Jingles, Expired (RESPECT!), Stryker, Radiator (RESPECT!), 50cc (RESPECT!), Rabbit (RESPECT!), Scooby Doo (RESPECT!), Gilligan, Brisket (RESPECT!), Cheddar, Butt Fumble, Don’t Cha Know (RESPECT!), Boes, Houlihan, Falt Rate (RESPECT!), Bruce Lee, Tommy Boy


Tommy Boy

Simply put… it’s ALWAYS a great day at the Daische! YHC had the honor of leading 17 salty vets through a beatdown laden with #funishment and tomfoolery but will get to that in a moment. But first, we mosey to the high side of the AO parking lot for:


  • SSH x 25 IC
  • Mountain Climbers x 25 IC
    • mosey back to where we began (mainly because YHC forgot to turn of the lights on his car
  • SSH x 15 IC
  • Mountian Climbers x 15 IC
    • BACK to the high side for
  • SSH x 5 IC
  • Mountain Climbers x 5 IC
  • Hug Thyself x 10 IC

Borrowing a helluva snothwoggler from the #HIM of F3 Peninsula (San Francisco), it was time to mark off 100 yards and get down to…

The Thang

  • Sprint to 50 yd line & mosey back x 3 rounds
  • 20 yard shuffle x 5 rounds
    • Sprint to the 10 yd line, perform burpee
    • Sprint to the 20 yd line, touch line
    • Sprint back to the 10 yd line, perform burpee
    • Bear crawl back to goal line
  • Triple Skyfall x 5 rounds

    • Jump Lunge Left, Jump Lunge Right, Jump Knee Tuck, Burpee
  • Single Leg Burpees 10x


  • Hannibal Merkins x 20
    • on the way “up”, reach back and touch shins (alternate)


  • Death March
    • Divebomber Merkins x 10
    • Elbow Plank Walk x 5 yds
    • Divebomber Merkins x 10
    • Elbow Plank Walk x 5 yds


  • Plankapalooza
    • Pendulum Planks x 60 seconds
    • Elbow Plank Hop, Feet jump side to side x 60 seconds
    • Side Planks x 60 seconds


  • Mosey around the AO campus


  • 100 Yards of Yuck
    • Bear Crawl 20 yds
    • Alligator Walk 20 yds
    • Skier Hops 20 yds
    • Elbow Plank Walks 20 yds
    • Rotating Wide Squats 20 yds
    • 100 yd sprint back to start


  • Mosey around the AO Campus (unwind)

Back to the Shovel Flag in time for…


  • Captain Therkin (b/c it’s a Tommy Boy workout… what did you expect?)


  • Freed to Bleed- Feb 26th from 11-4 @ 508 Prescott St. Tclaps to Cheddar for coordinating with the Red Cross
  • Temple is settling in with his new career and home. Tclaps to all the pax that played a part in maing that a reality.
  • Prayers of courage and love for Mallory, Butt Fumble‘s neice that is fighting through hateful bullying as a Junior at Grimsley.

Circle of Trust

The #HIM can often look for the Hail Mary pass when seeking ways to be of service in his community. However, don’t forget to seek out the #BlockAndTackle opportunity that exists right in front of your face. Find a need, fill a need.

Grace & Peace,

Tommy Boy