Live From The Den It’s Saturday Morning Beatdown

  • When: 07/08/17
  • QIC: Friar
  • The PAX: Double Bogey, 8-Way, Bismark, Grout, Twin, Audit, Snips, Bones, Scooby, Stroker, Rooney, Friar (Q)

YHC did not come into this morning’s workout all that prepared. It’s been a long week taking care of the 2.0’s, a Slingblade Q, and then last night a grueling humidity filled 5k full of hills that around a dozen of us or so ran. But no sense in complaining, I’ve been around long enough to whip together something, and despite all of us running the night before, a dozen of us showed up to get better. Here is what went down:


  • Hot, humid, and just plain miserable


  • SSH ICx20
  • Humpies ICx20
  • ATT ICx20
  • LAC ICx20
  • Hold position for around 1:00
  • Reverse LAC ICx20
  • Mountian Climbers ICx20

The Thang:

  • B.O.M.B.S.
    • Partner Up; P1 begins exercise, P2 runs lap around parking lap (including that awful hill up to offices at HHS), flap jack. Together accomplish a cumulative total of these:
    • Burpees – 50
    • Overhead Claps – 100
    • Merkins – 150
    • Big Boy Sit-ups – 200
    • Squats – 250
  • LIne up for Indian Trot (slow indian run…didn’t think out that name very good; sounds like some type of horrible diarrhea). Make our way to baseball stadium.
  • At Stadium
    • Tricep Dips ICx10
    • Step Ups ICx10
    • Wall Sit for 100 count
    • Box Squats ICx10
    • Wall Sit for 100 count
    • Bulgarian Split Squats ICx10/leg
    • Wall Sits 120 count
    • Calf Raises ICx40


  • Psalm 104:24-35; Just as God has created all that we see, every creature, and all creation and all of these depend on Him; we as men depend on Him to give us strength, wisdom, and provision to be the men and leaders we need to be.
  • Prayer time


I just have to say how proud I am of all these men. 9 out of the 12 PAX ran a horrible 5k the night before and 1 of those ran The Bear on Thursday night; and, still they posted! You Hickory PAX could learn something from this and POST AT WHIPPING STICK!!!! Oh yeah, and still managed to figure out a way to post with their M’s posting at FiA! Love my F3 Lenoir brothers!


Friar Out!

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