Misty Morning Mashup

Date: 20180426

Q: Quartermaster

PAX: Pistol, Archer, Ute


  • Mosey to beach lot
  • Inchworm 1/2 way across lot whilst taking in the sights and sounds of the waves
  • Continue mosey to bottom of Mt Suribachi
  • Bear crawl up
  • 10 x USA count Merkins around the flag at the top, led by Ute

The Thang

  • Boardwalk run w/ pain stations
  • Outbound: stop every 10th (or so) bench and pump out 10 of any of the following exercises: dips, pistol merkins, single-leg stand-ups, squats, partner merkins, one-handed partner merkins, donkey kicks, lunges, box jumps, bench seat plank ups
  • 10 burpees at the turnaround
  • Inbound: steady jog to make it back on time


Prayers for our brother Gipper and his family.

Thought for the day: Have those who impact you the most been told that they do so? A simple acknowledgement or kind word can go a long way.

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Block O’ Rama

Date: 4/21/2018

QIC: Ping

Pax: Iverson, Ryder, Stardust, Honeybear, Hollow Point, Ridge Crest, Dig, and Welcome FNG AESPN

0615 – “The Standard” (Pre-Ruck)


Side Straddle Hop x 20 IC

Shoulder Circles x 10 front/back IC

Cherry Pickers x 20 IC

Indian Run with Block

Last person runs to the front with block and then passes to the person behind them.  Block is passed through line until it gets to the end person.


The Thang:

Location – Field

Tunnel of Love – 3 Cycles

Elf on the Shelf (up/down) 10 both sides.

This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time.

American Hammer – Block Pass

3 Cycles around circle + 1 Bonus round.  Form a circle, while doing American Hammer, pass block to the guy on your right.

Shoulder Presses (Cusak)

Cycle around the circle.  (20 cycles)   – Do a wave with the blocks.  Make everyone hold the block above their heads until that wave has gone completely around the circle.  At the end, make everyone hold the block for 30 seconds above their head.

Bicep Curl

Up/Downs – Do 10 reps with close grib, 10 reps with wide grip, and 10 reps with arms inside the block.

Black Jack – Merkin/Squat at your own speed.

Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 Squats. Run back and do 2 Merkins. Run back for 19 Squats. Repeat until you do 20 Merkins and 1 squat, running between the sidelines. Always adds up to 21 – BLACK JACK!

Farmers Carry with blocks.

Have everyone partner up, one partner carries two blocks from Point A to Point B and then back.   The other partner does little baby crunches.   Make them repeat it three times.

Ballerinas – Toe Squats x 10 IC

In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.


Location – Hill

Dancing Bears/Bernie Sanders – Bomb

150 Total Dancing Bears.  One partner runs up hill backwards while other partner performs Dancing Bears.

Ended with COT.

Hollow Point and Ridge Crest made the trip down from Grand Rapids in preparation of there Muster Seed lunch next week. Expansion

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Terrible Tabata

Beautiful Spring Morning in Carmel

Q Sharkbait
Pax Croc & Sawdust

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20+ each side
Annie Plank 10
Doggie Paddle IC 10

The Thang

3 Rounds
Pulse Rows IC 10
Supermans IC 10

The Wolverine 10 OYO
(Underdog) Australian Merkin / Berpee
Quarter Pounder: Merkins, Squats, Mountain Climbers, SSH.
Tabata Pole Dance
Moroccan Night Clubs 30

1 Corinthians 13:11
When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.

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Water Boarding

Warm Rain this morning.   Australian Merkins and every exercise on the 6 this morning was a mild form of waterboarding.  Sub Prime the Site Q for the upcoming Mountain View, CA AO’s enjoyed this mornings beat down. My cousin Nick is now FNG Powder.  Croc is back from maternity leave. You Betcha our marathoner was there too.  29’s first Saturday workout and Sawdust has reappeared.  Priorities was CIRCUMSACKed then STARSKYed with the two MiniPriorities & Donuts.  Am I rambling?  Here it is
Q Sharkbait
Pax SubPrime (down range from F3SanFrancisco), YouBetcha, 29, Sawdust, FNG Powder & Croc.
Warm Up
Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
4×4’s 10 OYO
Cindy Ish Super Sets 10 reps each 10 minutes +/-
Australian Merkins
Levitation Squats
DirtyMacDeuce Dips / Prisoner Squats/LBC”S
Merkins 20
Moraccan Night Clubs
Sun Gods
Epictetus said,“Man is disturbed not by things, but by the views he takes of them.”
Marcus Aurelius, Stoic Philosopher and the once Emporer of Rome
“Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness – all of them due to the offenders’ ignorance of what is good or evil.”

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