Dem Track Boyz

QIC: Fissure

Date: 05/29/2019

PAX: Candu, She Shed, Whittler, Goose, Ohms, Prosciutto, Mr. Clean, Geek Squad, Peanuts, The Count (Respect), Milkman, Fabio, Sunburn (Respect)

AO: Lions Den




High Knees
Wide high knees
Forward Fold
Willy Mays Hayes
Slow mosey lap

The Thang

  • 40 Merkins, run lap
  • 40 Merkins, 30 Jump Squats, run lap
  • 40 Merkins, 30 Jump Squats, 20 Burpees, run lap
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 50 big boy sit-ups, run lap
  • 40 Merkins, 30 Jump Squats


Flutterkicks x 20 IC
Flutterkicks x 20 IC
LBCs x 35 IC



Accountability is key for most guys.  Reach out if there’s an area of your life where you struggle to hold yourself accountable.  It’s not easy to commit to holding a brother accountable but we have to remember it’s not all about ourselves (a wise pax recently told me).


Last couple weeks we’ve had to work around the city’s elite runners who’ve descended upon the Lions Den.  Ohms still works out with us, thankfully.

Midwife noises doesn’t make sense but it’s in the lexicon, so….

We did some redundant exercises today.  YHC didn’t check in with Boneyard or Hill City q’s.  Oops.

Mr. Clean recently shaved his bod.


Fallen Five Ruck event – 7/13, 0700 at The Dame

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