Slow Pitch, Dr Thunder, Sparty, Jon Claude, Firewalker, Legolas, Shingles, Shrue, Double Dip, Borat, Flowers, Wentworth, Truck Stop, Animal House, Soup, Frosty, Duracle, Grease Fire, Sunshine, Squeaky Clean, Swiper




  • Arm Stretches
  • Merkins x10
  • Big Ones x10
  • Squat (Jumps?) x10
  • Windmills x10
  • Goofballs x10
  • Burpees x5


  • 800 meter Indian  run
  • Hill:  break Pax into groups of three.
    • bottom
      • merkins / groiners
    • top
      • monkey humpers / boby hurelys
    • push
      • bernie sanders up / mosey down


  • Quarter pounder
    • start at endzone
    • sprint to 25                   /     25 merkins                         /     bernie back to endzone
    • sprint to 50                   /     50 squats                            /      bernie back to endzone
    • sprint to 75                   /     75 mountain climbers  /      bernie back to endzone
    • sprint to endzone     /      100 SSH

(changed to 50 LBCs on round 2)

  • Ended with 10 impromptu burpees


  • Flutter Kicks (IC)
  • Low Dollies (Open)
  • LBCs (IC)
  • Sarpy Slammers (RS)


The Q shared a personal message with the Pax. What I will share here is that I encourage each Pax to listen to Pony and Plague’s Glue-oom podcast. Each episode is great, allowing you to get to know that Pax better. There is always fantastic advice being shared during each episode. Who knows, the stories and advice shared in an episode might give you the courage to tackle something you’ve avoided for a long time.


Fomaha - 3870 posts

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

The Sanitarium

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