Can I have a minute to think?

  • When: 9/30/2017
  • QIC: Goodwill
  • The PAX: Grout, Rooney, Prius, Audit, and GCP/OG/Goodwill/Cherry/___________(insert new name)


We started with 4 PAX and finished with 5… not a typo. Warm-up SSH x 15 IC Windmills x 15 IC Merkins x 10 IC Arm Circles x 15 IC …

Hit the Quad

  • When: 9/2/17
  • QIC: Rooney
  • The PAX: Double Bogey (Que Ball), Snips (Loud Mouth), Spokes (Swede Mobile), Twin (Wormy Hawk), Audit (Atom Bomb), BabyFace (Mountain Man), Grout (Kraut), 8-Way (Albert), Goodwill (POTUS), Friar (Grave Digger), Rooney (Nutmeg) (Q)


11 Pax showed up for my VQ at The Den.  I enjoyed being the Q and hope to do it again. Warm Up: SSH x 15 IC Humpies x 15 …

Make Me Better

  • When: 08/26/17
  • QIC: Baby Face
  • The PAX: Goodwill, Twin, Snips, Friar, Baby Face, Rooney, 8-way, Grout


The PAX showed up this morning to make ME better. Everyone struggles with some of the regular exercises and today we are going to fix that! Warmup (x15, IC) Side …

Brick Beatdown courtesy of Audit

  • When: 08/19/17
  • QIC: Audit
  • The PAX: Grout, Snips, Twin, Babyface, Wiley, 8-way, Goodwill, Rooney, Audit (QIC)


Warm-up: SSH x 15 IC Windmills x 15 IC ATT x 15 IC LAC x 15 IC Reverse x 15 IC IST x 15 IC Lazy Doras – With a partner, …

Deck of Doom Debut

  • When: 8/5/2017
  • QIC: Twin
  • The PAX: Scooby, Friar, Snips, Grout, Bismark, Gore, Twin(Q), Audit


YHC has been sick all week. I’ve missed every work out this week. However, when you are the Q you have an obligation……So with that, I lead the PAX in …

Return of Leonidas

  • When: 07/29/2017
  • QIC: Goodwill
  • The PAX: Twin, Friar, Audit, Double Bogey, Rooney, Snips, Grout, Wiley, Bismark, Gore, Woody, 8-way, Baby Face, Goodwill, FNG-Gadget, FNG-Elmer


Warm up Side Straddle Hops Michael Phelps- His arm swinging warm-up before swimming Slow windmills Finkle Swings-Swing one leg at a time to stretch hip flexors Laying Cross Leg Pulls …

Sometimes You Just Have To Keep Quite

  • When: 07/22/17
  • QIC: Double Bogey
  • The PAX: Audit, Friar, Twin, 8 Way, Prius, Grout, Goodwill, Woody, Babyface, Double Bogey ( Q)


I love working out with my brothers at The Den.  Everybody always has a story to tell, a joke that’s aching to get out, and waiting for that perfect TWSS …

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 …

Ultimate Team Building

  • When: 06/17/2017
  • QIC: Baby Face
  • The PAX: Friar, Double Bogey, Twin, Babyface (Q), Audit, Goodwill, Snips, Stroker, 8-Way, Bismark, Grout, Treble, Roonie


Friar posting on behalf of Baby Face Today was about team building….thru pain! Men that suffer together, stay together! Warmup – (x15, IC) Side Straddle Hops Imperial Storm Troopers ABAGODAS …

How Far We’ve Come

  • When: 5/27/2017
  • QIC: Twin
  • The PAX: Grout, Goodwill(OG), Friar, Double Bogey, Audit, Stroker, 8-way, Baby Face, Twin(Q)


I really wanted to hit them with something special today. I’ve notice the PAX getting stronger. I’ve noticed them getting better. So I wanted to make sure they knew it. …