A Banjo Inspired Workout

  • When: 12/28/2017
  • QIC: Twin
  • The PAX: 8-Way, Friar, Baby Face, Audit, Twin(Q)

As I made the turn by the fire department, I saw it…18 degrees. I just knew I would be the only one to show up this morning. I thought to myself, this will be the day Baby Face actually wears some clothes to the workout. As I pulled into the AO, there he stood. In a pair of shorts. All those years at Appalachian and the lack of oxygen at higher elevations has caused irreparable damage.

5 #HIM resisted the urge to fartsack, took the DRP, and got better with a Banjo inspired Workout. 

Warm Up

  • Humpies
  • ATT
  • IST
  • Windmills
  • Good Mornings
  • Finkle swings
  • BAC
  • RBAC
  • SSH
  • Butt Kickers
  • High Knees

Grab a pair of bricks and Mosey to Presbyterian Church 

The Thang

Circle up for Burpee ladder.

  • 10 Burpees
  • 20 Lunges
  • 9 Burpees
  • 20 Squats
  • 8 Burpees
  • 20 Jump Ropes
  • 7 Burpees
  • 20 Peter Parker’s
  • 6 Burpees
  • 20 LBC

Intermission – Run up the steps and bear crawl to the next set of steps

  • 5 Burpees
  • 20 WWII
  • 4 Burpees
  • 20 Parker’s Peter
  • 3 Burpees
  • 20 T-Ups
  • 2 Burpees
  • 20 Chilly Jack’s
  • 1 Burpees
  • 20 RBC

Victory Lap – Run up the steps and bear crawl to the next set of steps

Mosey back to the AO


  • Flutter
  • American Hammer
  • Dolly


Isaiah 40:31 ESV

but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

So many times we make decisions without praying about it. I wanted to encourage the men and remind myself that if we seek the Lord first and his direction over our own, that we shall run and not be weary! His Provision is all we need.


  • IT WAS COLD, there were no 6 inches jokes this morning. Only 2 or less
  • Spokes would be proud of the warm up. Missed you this morning!
  • Good to have 8-way out this week
  • This workout was clearly not hard enough for Friar. Either that, or he had a double dose of Peanut Butter this morning
  • Baby Face refuses to realize it is cold. Other than his face. His face was cold.
  • We had to stop the last set of Abs early. Hello Dolly’s proved to be too much for Baby Face rectum. He let one fly and Audit paid the ultimate price. I couldn’t stop laughing so I called it a day!



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