1/10/19, The Horsetrack

PAX: Walk On and the Q, Folsom

It was a comfortable 35 degrees in the dusk of another fine January day.
The Disclaimer was mentioned, but all pleasantries were dismissed due to the smallness of the PAX. The title of the workout was explained: Bubba Gump, respect, had Q’d a workout a while back that involved running a progressively longer sprint after the completion of each set, resetting after the completion of one exercise and starting over with the next exercise. Folsom stole the idea, mixed in a 40 lbs. kettlebell, 25 and 15 lbs. dumbbells, and the ab wheel, a nasty toy if there ever was one!

Warm O’ Rama
Run a lap (¼ mile)
Drunken Sun Gods, x 10 forwards, 10 backwards IC
Windmills x 10 IC
Shoulder Taps x10 IC, Merkens x 5, Shoulder Taps x 10 IC, Merkens x 5

The Thang: CopyCat with Toys!
Complete Merkens = everyone run to the light pole, each additional time = 1 pole further. Rotate Clockwise to next exercise. Complete a circuit = 5 pull ups. –We had to modify since there was only two of us. One of us counted 20 reps while the other did AMRAP in another exercise. Folsom also modified due to his foot pain and did kettlebell swings for cardio while Walk On did the running.
Time Keeper: 20 Merkens
Ab Wheelies
15 lbs. Arnold Presses
Goblet Squats w/ Kettlebell
25 lbs. ½ Bent Over Rows
Time Keeper: 20 Merkens
Ab Wheelies
15 lbs. Thrusters
Kettlebell Dead Lifts
25 lbs. Curls
Time Keeper: 20 Merkens
Ab Wheelies
15 lbs. Rear Deltoids
Step back Lunges
25 lbs. ¼ Bent Over Rows

Weighted LBC’s
Crunchy Frogs
Flutter Kicks.
Weighted American Hammers

Motivational quotes:
1. the endurance of pain or hardship without the display of feelings and without complaint.
2. an ancient Greek school of philosophy founded at Athens by Zeno of Citium. The school taught among other things an indifferent to the vicissitudes of fortune and to pleasure and pain.
Have you said any of these?
“I was just born this way.” “I never learned anything different.” “My parents set a terrible example.”—Excuses that people use to justify staying as they are instead of striving to become better.
“Who then is invincible? The one who cannot be upset by anything outside of their reasoned choice.” (Living by your standards, doing your absolute best, working harder than your competitor? Those are all your choices and standards. They are not external to you. Anything external such as a loss, are outside of your control.) — Epictetus
“It is not external events themselves that cause us distress, but the way in which we think about them… It is our attitudes and reactions that give us trouble. We cannot choose our external circumstances, but we can always choose how we respond to them.” — Epictetus
“The impediment to Action advances Action. What stands in the way becomes the Way.” – Marcus Aurelius

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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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