Cindy in the House

  • When: 01/24/17
  • QIC: 2 Ply
  • The PAX: Assid, Friar, Twig, Pug, Band Camp, Panda, Snips, Udder Butter, Two Stroke,

Looks like this VQ needs to learn to count.  After several months of being a PAX, this old geezer was only used to counting on the 4th count.  After finally getting the swing after warm-ups, the workout advanced.  Here’s how it went:


Side Straddle Hops – 15x, Humpies – 15x, Little Arm Circles – 10x (forward/backward), Abe Vigodas – seems like the PAX didn’t know this one – Windmills – old man fashion – slow with increased stretching.

Mosey around clock

BUTKUS – Step ups on curb – x 1 minute, alternating legs

Mosey to 1st Baptist Church field

VQ called out the Fire Department for a little Fire Drill

Run in place & VQ called fire, PAX dropped to ground, rolled right, performed merkin, rolled left & performed another merkin, then up and run in place.  Moving clockwise, each PAX got the opportunity to call “Fire”.

Mosey back to flag & performed another 1 minute of BUTKUS

Mosey to blocks – VQ realizes this is men’s only workout, but decided to introduce the PAX to a modified “CINDY” workout. Here’s out it went down:

5 block Bent Over Rows, 10 Merkins, 15 Squats – x 5 minutes – OYO with AMRAP with goal of minimum of 5 rounds.

Quick run to light pole and back

Rinse and repeat x 5 minutes

Quick run to light pole and back

Round 3 consisted of: 15 Block Bent Over Rows, 10 Block Chest Presses, 5 squats – x 5 minutes.

PAX put blocks up and moseyed back to Flag.  VQ heard one PAX comment: “That was brutal” – mission accomplished.

ABS – LBC – 15x, RBC – 15x


Word of Day – Paraphrased – “Choose this day who you will serve, as for me and my house, we will serve the Lord”.  Discussed various ways we serve: Volunteering @ Church, volunteering @ a Non-Profit Organization, Coaching, Being positive examples for our Children, families, friends.








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