PAX: Vandelay, Selleck, Room Service, Golden Pike, Spacebar, FNG (Open Tab), TC, Sister Act, Z Bo, Sven, Drano, Cosmo, Mother Goose, FNG (Free Lunch), Waterboy, and…

Q: Toadstool

Toadstool welcomed PAX, including two FNGs, to his maiden voyage of Golden Spike on this chilly Friday morning. Toadstool then recited the mission statement, 5 core principles, credo, and disclaimer. It was then time for business…


After being confused about whether the stadium was closed, the PAX moseyed a bit in the wrong direction before stopping and then performing 15 side straddle hops…

PAX then turned around in the opposite direction and headed for the stadium, confident we would find a way inside the gates, stopped on the way, and then did 15 Imperial Walkers…

PAX then moseyed some more before stopping in front of the stadium gates and then did 10 sun gods, forward and back…

PAX finally made it into the stadium, ran down the stairs, and made our way to the center of the football field for 15 goofballs…

Thang: Walls of Jericho

The Pax stayed in the center of the football field and remained circled up. The Walls of Jericho is simple: 7 Exercises at 7 reps each for 7 rounds with a lap up and around the bleachers each time. Today it was:

Side Straddle Hop

High Knees

Air Squats


Plank Jacks




We then circled up, got on our sixes, and did…. 

Big Boys – 15

LBCs – 15 IC

Frozen Freddies – 15 IC

American Hammers – Rancid


  • Announcements/Prayers
    • Project Pinked finale – check Slack
    • Queen Service Starting – check Slack
    • Prayers for Mother Goose’s family (Jim)
    • Prayers for Z Bo’s family (Terry)
    • Prayers for TC’s son
    • Prayers for Selleck on his impending move to MO. We will miss him dearly.
  • COT:  “All of humanity’s problems stem from our inability to sit quietly in a room alone.” Blaise Pascal (17th Century Mathematician and Philosopher)

Walls of Jericho is one of “go to” beatdowns because there is constant movement for the entire workout period. I often feel like my life is near constant movement. I don’t really slow down. My job is often like drinking through a fire hose, when I get home there are kid activities, or chaos around the house, and in those rare moments when things finally calm down and it’s quiet I feel…anxious. Uneasy. Why is this? I don’t think I’m alone – I think a lot of us don’t know what to do with ourselves when we are left alone with our thoughts and the stillness. Perhaps it’s the anxiety and worry we feel about things that are really outside our control. Perhaps it’s our fear of not having something do and therefore not feeling useful. But it is important to push past these feelings. So the goal for today is to find moments of stillness, to push out the anxieties or thoughts about constantly doing something. Just be for a few moments and center yourself!


Fomaha - 3843 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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